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  1. #91
    Prince of Manlets Gibb1991's Avatar
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    Originally Posted by eltwentyone View Post
    I see looks like we got different goals, I am mostly mass oreinted then during the summer going to train so I can become a better athlete. I will be interesting to see how different we will look with different goals if any.
    Eh I do the 5/3/1 lift to hit a PR, then my accessory work is more mass oriented. Do sets as high as 15, low as 6 on accessory. Like today with the 3x6 on incline bench? That's kind of in the middle. Plus I do a lot of drop sets.
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  2. #92
    keep the engine runnin eltwentyone's Avatar
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    Originally Posted by Gibb1991 View Post
    Eh I do the 5/3/1 lift to hit a PR, then my accessory work is more mass oriented. Do sets as high as 15, low as 6 on accessory. Like today with the 3x6 on incline bench? That's kind of in the middle. Plus I do a lot of drop sets.
    I keep mine simple, do a 3 day split, chest/back, arms, legs, 6 exercises 1-2 sets depending how i feel. go heavy as possible. I still dont fully understand how different splits, drop sets effect growth. Your taxing/fatiguing your muscle no matter what....

    example chest/back

    flat 1 set 5-7
    incline 1 set 11-13
    db flys 1 set 11-13
    deadlifts 1 set 5-7
    pullups 1 set 8-10
    t-bar rows 1 set 11-13

    usually done in 45-60 mins.
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  3. #93
    Prince of Manlets Gibb1991's Avatar
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    Originally Posted by eltwentyone View Post
    I keep mine simple, do a 3 day split, chest/back, arms, legs, 6 exercises 1-2 sets depending how i feel. go heavy as possible. I still dont fully understand how different splits, drop sets effect growth. Your taxing/fatiguing your muscle no matter what....

    example chest/back

    flat 1 set 5-7
    incline 1 set 11-13
    db flys 1 set 11-13
    deadlifts 1 set 5-7
    pullups 1 set 8-10
    t-bar rows 1 set 11-13

    usually done in 45-60 mins.
    Idea of a drop set is that after you've gone to your limit at a max weight, lets say I db benched 75's for 6 reps, I quickly grab the 65s and do as many as I can, and go down to like 45s. I've pushed the muscle PAST failure. More damage, more recovery.

    Anyways, I actually thought of this thread while lifting and decided that if your subbed for something to be inspired by I might as well make it worth reading.

    Squat day

    Squats

    135x 15
    185 x 9 (was failure, wanted 10 bad though)
    205 x 5
    215 x3
    185 x 6
    135 x8, no lock out so a continuous rep

    Leg press
    3 plates x 15
    4 x 15
    5 x 8
    Super setted with hanging leg raises (3x15)

    Calve work

    Decline sit ups
    35 lbs- 3 x 15

    This was a good workout. Haven't gone over 205 in months (last time I did 225 was in January at the end of a dreamer bulk lol). Thanks for the inspiration today guys.
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  4. #94
    keep the engine runnin eltwentyone's Avatar
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    Originally Posted by Gibb1991 View Post
    Idea of a drop set is that after you've gone to your limit at a max weight, lets say I db benched 75's for 6 reps, I quickly grab the 65s and do as many as I can, and go down to like 45s. I've pushed the muscle PAST failure. More damage, more recovery.

    Anyways, I actually thought of this thread while lifting and decided that if your subbed for something to be inspired by I might as well make it worth reading.

    Squat day

    Squats

    135x 15
    185 x 9 (was failure, wanted 10 bad though)
    205 x 5
    215 x3
    185 x 6
    135 x8, no lock out so a continuous rep

    Leg press
    3 plates x 15
    4 x 15
    5 x 8
    Super setted with hanging leg raises (3x15)

    Calve work

    Decline sit ups
    35 lbs- 3 x 15

    This was a good workout. Haven't gone over 205 in months (last time I did 225 was in January at the end of a dreamer bulk lol). Thanks for the inspiration today guys.

    I get what your saying but If go heavy as possible for example 75 db, I shouldnt be able to do 65 for like 10 reps. Instead of drop sets, why not go heavier? Lets say you want to do incline after, you wont be able to go as hard due to the fatigue from the drop sets. Its like doin cable flys , then you start doing db flys, Seems over redundant, and can affect the performance of the rest your exercises.
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  5. #95
    Prince of Manlets Gibb1991's Avatar
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    Originally Posted by eltwentyone View Post
    I get what your saying but If go heavy as possible for example 75 db, I shouldnt be able to do 65 for like 10 reps. Instead of drop sets, why not go heavier? Lets say you want to do incline after, you wont be able to go as hard due to the fatigue from the drop sets. Its like doin cable flys , then you start doing db flys, Seems over redundant, and can affect the performance of the rest your exercises.
    You will not get 10 reps of 65s, your right. But you'll probably get 3-4. Then with 55s like 3-4, 45s probably more. Like immediate drop sets, maybe a 30 second rest (max). Just try it, its a way of going past muscle failure from my under standing. Plus the pump is amazing and it feels alpha as ****. Literally 80% of what I do at the gym is just to feel alpha for an hour :P
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  6. #96
    Prince of Manlets Gibb1991's Avatar
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    Shoulder day of peace, never had a pump like this before.

    SOHP 5/3/1 - 5 rep day
    45 lbs x 15
    65 x 8
    100 x5 (5 lbs more than the outline suggests)

    Then I did something new and I liked it

    A. Lateral raises- 10 reps each
    25 lbs ,20 lbs, 15 lbs

    A. Db shoulder press

    45 lbs x 6

    A was supersetted together, then I uped the weighed on lateral raises

    Lateral raises- 10 reps each
    30 lbs, 20 lbs, 15 lbs--> 3 sets
    DB shoulder press
    45lbs x 6---> 3 sets
    Such a pain ful pump by the end

    Then superset B

    B. Front raises
    20 lbsx 10
    30 lbs x 3x8

    B. Rear delt flies
    15 lbs x 18
    20 lbs x 3x15

    Shrugs super etted with a 45 lb plate upright rows for a pump


    Hard as phuck workout, felt good man.
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  7. #97
    Prince of Manlets Gibb1991's Avatar
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    Was mad when I went to the gym so I was determined to hit the goal I set for myself with squats. I did.

    Squat day 5/3/1- 5 reps

    But lettuce be reality, I've bastardized this program to the point its not really 5/3/1, just me choosing a weight I want to hit 5 reps with then doing it, but phuck you.

    Squats
    135 x 12
    135 x 12
    210 x 5 (Was goal for 5 reps and a PR)
    185 x6
    135 x8

    Leg press
    3 plates x 15
    4 x 12
    5 x 6
    I wasn't feeling good to be honest

    Then calves with weight for sets of 12-15 supsetted with max rep BW calve raises. Did 3 sets

    Weighted sit ups
    Behind the next 10 lbs- 10 reps, 8 reps
    35 lbs in front- 2 x 10
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  8. #98
    Prince of Manlets Gibb1991's Avatar
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    Totally not 5/3/1 day lol, just went with Groundwater (those who know know who he is) and did chest /tris

    Chest Day

    Bench
    135 x 16 (PR- 15 reps was my goal for a long time, today I hit 16 which beats my old best by 2 reps and it was easy)
    185x3 - did not rest enough after maxing out on 135, o well
    Then drop set
    185 x3, 165 x3, 135 x 4-> absolutely dead

    DB incline
    60s - 3x6

    Decline DB
    50 x 11
    55- 2x8

    Then flies

    JM press
    95 lbs 3x5

    Dips

    2x4

    Skull crushers

    55 lbs 2x 10- immediately burned out with close grip same weight when i couldnt skull crush anymore.

    Then pull downs

    Honestly I burnt out really quick on triceps, it sucked but it was a good chest work out.

    Also first time taking Craze, only took one scoop and it didnt do a lot. Will try two scoops later.
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  9. #99
    You are my babydoll. JustBulk's Avatar
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    Swinging by to wish a fellow MISC-er, a fellow lean bulker good luck and all the best.
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  10. #100
    Prince of Manlets Gibb1991's Avatar
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    Originally Posted by JustBulk View Post
    Swinging by to wish a fellow MISC-er, a fellow lean bulker good luck and all the best.
    Lol thanks man. You just see my name while going through logs or what?
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  11. #101
    You are my babydoll. JustBulk's Avatar
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    Originally Posted by Gibb1991 View Post
    Lol thanks man. You just see my name while going through logs or what?
    Random browsing, got bored with work.
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  12. #102
    Prince of Manlets Gibb1991's Avatar
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    This was an awful workout. I just felt like crap when I got their, had low energy before too. Second time taking craze and felt nothing from it, might have been a waste of money. Will give it one more shot.

    Back day

    Dead lift
    135 x8 (was feeling off but kept going)
    225x6
    265 x3 --> I wanted 5 but I knew I wasn't going to get it at 3
    265 x 2

    BB row
    145 x 7, x 5

    Pull ups
    12
    10
    6
    5

    Close grip pull downs
    150 x 8, x 8
    drop set of 120 x 10

    Some curls and I left. I have no idea why I feel so crappy but I do.
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  13. #103
    keep the engine runnin eltwentyone's Avatar
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    Originally Posted by Gibb1991 View Post
    This was an awful workout. I just felt like crap when I got their, had low energy before too. Second time taking craze and felt nothing from it, might have been a waste of money. Will give it one more shot.

    Back day

    Dead lift
    135 x8 (was feeling off but kept going)
    225x6
    265 x3 --> I wanted 5 but I knew I wasn't going to get it at 3
    265 x 2

    BB row
    145 x 7, x 5

    Pull ups
    12
    10
    6
    5

    Close grip pull downs
    150 x 8, x 8
    drop set of 120 x 10

    Some curls and I left. I have no idea why I feel so crappy but I do.
    I am using assualt, i have been having good results, got energy, I dont feel jittery or anything, just focused. Did deadlifts today could only do 2 plates 5 reps lol, dunno wat happened man.
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  14. #104
    Prince of Manlets Gibb1991's Avatar
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    Originally Posted by eltwentyone View Post
    I am using assualt, i have been having good results, got energy, I dont feel jittery or anything, just focused. Did deadlifts today could only do 2 plates 5 reps lol, dunno wat happened man.
    What were you at before?
    Phuck it, we have those off days. I think I just felt like **** and thats that. Will give Craze one more shot on chest day again (I figure you can't have a bad chest day since I find it so easy to do the lifts compared to back day)
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  15. #105
    keep the engine runnin eltwentyone's Avatar
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    Originally Posted by Gibb1991 View Post
    What were you at before?
    Phuck it, we have those off days. I think I just felt like **** and thats that. Will give Craze one more shot on chest day again (I figure you can't have a bad chest day since I find it so easy to do the lifts compared to back day)
    I took a one week break, maybe thats why I couldnt go as hard, Honestly my dl keep changing, not consistent, coming back from a week break is tough. Did chest/back, not sore just very weak and tired, affecting me still today.
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  16. #106
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    Originally Posted by eltwentyone View Post
    I took a one week break, maybe thats why I couldnt go as hard, Honestly my dl keep changing, not consistent, coming back from a week break is tough. Did chest/back, not sore just very weak and tired, affecting me still today.
    A week break should bring you back stronger in theory, but it always makes me feel week. Dunno man.
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  17. #107
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    105 for 5 on last SOHP day, so today's goal is 110 for 3? I'm out
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    Originally Posted by Gibb1991 View Post
    105 for 5 on last SOHP day, so today's goal is 110 for 3? I'm out
    110x 1 lol. 105 x 3

    Dunno what's going on, I ate good and even had a nap a couple hours before working out.

    SOHP day

    SOHP
    45 lbs x 15
    65 x 8
    105 x 3
    110 x 1
    Was upset about this.

    DB shoulder press ss with lateral raises (30 lbs x 10, 25 lbs x 10, 15 lbs x 10 each set)

    45 lbs x 8- lateral dropping set
    45 lbs x 6- lateral dropping set
    40 lbs x 6- lateral dropping set
    40lbs x 9 (grabbed a spotter and he was crap helped to much)- lateral dropping set

    DB front raise super set upright row

    25 lbs x10- 65 lbs x10
    25lbs x 10- 65 lbs x 10
    25 lbs x 10- 80 lbs x 8

    Shrugs
    135 lbs 2x10
    185 lbs 2x 8
    135 x 10

    Then just a little bit of tricep rope pull downs.
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  19. #109
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    I don't even wanna record this workout it was so bad. I went in feeling fine but then realized I had just enough energy to feel "fine", like nothing extra to put into a workout. Its phucked and I was seriously pissed.

    Squat day

    Squat
    135 - 2x12
    185 x 6?
    205 x 5, 1
    Then I just had nothing left.
    Leg pressed a few sets but it didn't feel right. So I did some abs and went to work early.

    Today was a bad workout day.
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  20. #110
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    Originally Posted by Gibb1991 View Post
    110x 1 lol. 105 x 3

    Dunno what's going on, I ate good and even had a nap a couple hours before working out.

    SOHP day

    SOHP
    45 lbs x 15
    65 x 8
    105 x 3
    110 x 1
    Was upset about this.

    DB shoulder press ss with lateral raises (30 lbs x 10, 25 lbs x 10, 15 lbs x 10 each set)

    45 lbs x 8- lateral dropping set
    45 lbs x 6- lateral dropping set
    40 lbs x 6- lateral dropping set
    40lbs x 9 (grabbed a spotter and he was crap helped to much)- lateral dropping set

    DB front raise super set upright row

    25 lbs x10- 65 lbs x10
    25lbs x 10- 65 lbs x 10
    25 lbs x 10- 80 lbs x 8

    Shrugs
    135 lbs 2x10
    185 lbs 2x 8
    135 x 10

    Then just a little bit of tricep rope pull downs.
    During this workout I hurt my scapula on my left side a bit then today I went in for some shoulder work and it flared up really bad. It hurts so much. Looks like its a week off
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  21. #111
    keep the engine runnin eltwentyone's Avatar
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    Originally Posted by Gibb1991 View Post
    During this workout I hurt my scapula on my left side a bit then today I went in for some shoulder work and it flared up really bad. It hurts so much. Looks like its a week off
    you actin like chowder with all your injuries, can i call you injury prone?
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    Originally Posted by eltwentyone View Post
    you actin like chowder with all your injuries, can i call you injury prone?
    Ya man. It's what held me back a bunch in the past. The thumb and the lower back are like 2 years old though, they just never fully healed unfortunately. This scapular one was ****ing retarded, I was doing a drop set of DB shoulder press last week, like 30 lbs, I was going to absolute failure and it just slipped back words, felt the scapula move. So mad about this one.

    Screw it though, its been 2 months since my last deload/week off, might as well take another and get my cardio up if anything.
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    keep the engine runnin eltwentyone's Avatar
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    Originally Posted by Gibb1991 View Post
    Ya man. It's what held me back a bunch in the past. The thumb and the lower back are like 2 years old though, they just never fully healed unfortunately. This scapular one was ****ing retarded, I was doing a drop set of DB shoulder press last week, like 30 lbs, I was going to absolute failure and it just slipped back words, felt the scapula move. So mad about this one.

    Screw it though, its been 2 months since my last deload/week off, might as well take another and get my cardio up if anything.
    have you gone to see any medical attention, its better to get stable, make sure every thing heals properly, need to get my macros up, stuck at 165 lbs, looking at past year, usually gain 5lbs per semester.
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    Originally Posted by eltwentyone View Post
    have you gone to see any medical attention, its better to get stable, make sure every thing heals properly, need to get my macros up, stuck at 165 lbs, looking at past year, usually gain 5lbs per semester.
    I'm just gonna let this rest for the week. The main issue I've had before was ignoring my pain and trying to push through, I think this is better. A doctor will just tell me to rest and take antiinflammatories so I'm doing that anyways.

    Lol, I'm cleaning up my diet now. I gained more fat than muscle since school started but then it occurred to me that I was using the same calories as I did in the summer. During the summer I was working out 6 days a week usually with weights and cardio, now I just go 4 days a week and lift. So i've lowered the calories and am eating less terrible food (so far today I've had a tuna burger, chili, coffee, and a protein bar) gotta get my **** together.
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    All in carnage1985's Avatar
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    Random browsing.

    Read first post and last page.

    Wtf dude?
    You wanna get results you push through the not feeling great days.
    Push through the niggling injuries.

    Clean up the diet.
    Get srs bro.

    Subbed and will lurk until I start seeing PRs and mind blowing workouts.
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    keep the engine runnin eltwentyone's Avatar
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    Originally Posted by carnage1985 View Post
    Random browsing.

    Read first post and last page.

    Wtf dude?
    You wanna get results you push through the not feeling great days.
    Push through the niggling injuries.

    Clean up the diet.
    Get srs bro.

    Subbed and will lurk until I start seeing PRs and mind blowing workouts.
    very thorough i like it
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  27. #117
    Prince of Manlets Gibb1991's Avatar
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    Originally Posted by carnage1985 View Post
    Random browsing.

    Read first post and last page.

    Wtf dude?
    You wanna get results you push through the not feeling great days.
    Push through the niggling injuries.

    Clean up the diet.
    Get srs bro.

    Subbed and will lurk until I start seeing PRs and mind blowing workouts.
    Page before this had PRs on squat, dead, and sort of on bench (matched old PR, not a new one though). The shoulder pain I got right now has made it hard to move my neck so I'm definitely going to let it rest up a bit. I don't want to turn this into something that will last long term just because I didn't wanna take a week of.

    BUT, I do 100% agree that the diet has to be cleaned up. I was rolling on calories that were acceptable in the summer when I was working out a lot more.

    Diet today:

    2 cans of tuna on wheat (550 cal, 70g pro)
    1 protein bar (180 cal, 20g pro)
    chili (approx 400 cal, 50g pro)
    Chicken club sandwhich (550 cal, 40g pro)
    Greek yogurt with banana and teaspoon nutella (300 cal, 30g pro)
    Total: little over 2000 cal, 210g pro

    I think I'll record the food I eat daily in here to keep me on track, I expect negs for particularly bad days.
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    Shoulder is still really bad but I think this was the best idea, its less of a sharp pain than before but still hard to move my neck to the right without discomfort.

    However, diet is looking much better, meals today in order:

    Protein bar (200 cal, 20g pro)
    Tuna burgers on wheat (550 cal, 70g pro)
    Protein bar (200 cal, 20g pro)- these are seriously the ****, the cookie dough type from walmart
    Chicken breat (7.5 oz) (200 cal, 40g pro)
    Greek yogurt with fair amount of nutella and some shreddies (500 cal, 40g pro)

    1650 calories, 190g pro. Probably eat an apple or two to get that closer to 1900 calories, but I'm fine with a deficit for a few days.
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    Shoulder is much better, will probably go in for a light chest workout or something on Tuesday, keep the reps high let some blood circulate. Been being killed by this 15 page paper and exams and skills testing all on the same week. Yesterday wasn't great for macros since I was at school and had to go straight to work till midnights, and I work at mcdonalds lol, still mostly hit my macros went a few hundred calories over, will make up for it today and tomorrow.
    2400 calories, 180g protein, 83g fat, 230g carb.
    Last edited by Gibb1991; 11-03-2012 at 04:11 PM.
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  30. #120
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    Originally Posted by Gibb1991 View Post
    Shoulder is much better, will probably go in for a light chest workout or something on Tuesday, keep the reps high let some blood circulate. Been being killed by this 15 page paper and exams and skills testing all on the same week. Yesterday wasn't great for macros since I was at school and had to go straight to work till midnights, and I work at mcdonalds lol, still mostly hit my macros.
    2400 calories, 180g protein, 83g fat, 230g carb. Maintenance calories basically.
    2400 is too much your like 160 you suppose to have 1500 calaries
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