Just a place to write down training stuffs.

[fittofattofit]

Nice heavy, high reps for a quick session. Good way to blast the back. Mirin' the 240 x 8 UH pulldowns and the 140lb DB rows!

[SupaaJ]

chest/traps is a great combo.

and yeah, def would be awesome if I got to consistently train w/ you, ha. Our attitudes and lifting styles match up well, though I think you got a little on me in the strength department- but that's always fuel for the motivation

guess i'm on that same collision course for 275x10 in May. My PR is 9, so I definitely want to get back to that level. 5/6 was tougher than it should have been today, lol

training by feel is a great way to approach workouts too, IMO. and dirty 33? haha, that's an easy one. i'm tipping the scales on the wrong side of the 30s, ha. would be pumped to be turning 33 again this year!

Definitely feeling good training at this age. Feel like my best years are ahead of me.

Dang 9 with 275 is slick. I've got a goal!

Strong PR on the bench. I'm even more impressed with hitting the 225 x 15 afterwards

And I feel your loss at turning 33

Thanks man I am always more than pleased at hitting bench PR's since its a tough lift for me.

Haha but you're 31 right?!

That is a serious bench PR! Especially if you were feeling a bit weak since you were sick.
If you keep this up you'll have a crazy 1RM in you.

Great work, man.




Andrew just negged both Justin and Tim.

Haha thanks Tom. A crazy 1RM would be epic!!

cool log. subbed brah. strong ass lifts too. wish my gym had db's that heavy.

Thanks for stopping by man. Glad to see a new face sometimes!

Nice heavy, high reps for a quick session. Good way to blast the back. Mirin' the 240 x 8 UH pulldowns and the 140lb DB rows!

Our DB's go up to 150 so I have a goal for my rows coming up. Hopefully 2 sets of 8 with it soon enough.

[andimoff80]

J,

So why the change in pace with regards to hi volume. I get the whole changing up the movements to the basics and all. I just remember your logs from a couple of months ago being half a page long haha! Is it just with what's happening lately with the busyness of work? Anyways some really good crazy stuff here as always.

Viet

[SupaaJ]

J,

So why the change in pace with regards to hi volume. I get the whole changing up the movements to the basics and all. I just remember your logs from a couple of months ago being half a page long haha! Is it just with what's happening lately with the busyness of work? Anyways some really good crazy stuff here as always.

Viet

Hey V

My comment on not needing 36 sets is in regard to one bp. Once in a while when life is busy and I can't lift as often I will do a 25+ set session over a few Bp's.

Where I find it comical is doing 30 sets for arms or something. I mean if 3 curl variations 3 sets ech (9 sets total) is not enough for you to get a good session then you aren't lifting hard enough.

I try to boost my per exercise volume up but invariably end up from the higher volume to 2-3 hard work sets.

Good rule of thumb
3-4 movements, 2-3 work sets each.
You also do not see me list much of my warm up sets. I figure a log of my sub max weights is boring as fuk.

[SupaaJ]

ARMS, Saturday March 16

I lift hard to let that sh!t all out.

1) BB curl
135 x 6
155 x 6 matched PR
115 x 10

2) DB alternate curl
50's x 10
60's x 8

3) BB reverse curl
Bar x 35 reps (fkn nauseated after this)

4) Rope push down
100 x 8
120 x 8
140 x 8
140 x 6

5) EZ bar lying extension (fixed bar)
90 x 8
110 x 10 PR (heaviest bar they make)

6) Seated single DB overhead extension
30 x 14 each side

DONE.

[nwskier]

biceps r disgustly strong dude. I think u will like my volume today though...

[StressMonkey]

Andrew just negged both Justin and Tim.

I want in on this neg train.

[andimoff80]

I can see clearly now the rain is gone....haha!

ok awesome it makes sense now. thanks for the insight there.

v

Hey V

My comment on not needing 36 sets is in regard to one bp. Once in a while when life is busy and I can't lift as often I will do a 25+ set session over a few Bp's.

Where I find it comical is doing 30 sets for arms or something. I mean if 3 curl variations 3 sets ech (9 sets total) is not enough for you to get a good session then you aren't lifting hard enough.

I try to boost my per exercise volume up but invariably end up from the higher volume to 2-3 hard work sets.

Good rule of thumb
3-4 movements, 2-3 work sets each.
You also do not see me list much of my warm up sets. I figure a log of my sub max weights is boring as fuk.

[SupaaJ]

LEGS/TRAPS, Monday March 18

1) 10 min tread mill

2) Bb high bar squat (wrists just hurt far too much low bar)
I am most interested in the metabolic, total body growth effects of squatting. I am also interested in long term low back health. Unlikely you guys will ever hear of me squatting over 275. Therefore leg days will be more volume than you see me do with arms delts or chest. As many if you know legs, traps and back respond quite well to reps.

225 x 15
225 x 24 this was a true mental test. I see 30 reps real soon.

3) single leg standing curl
100 x 12
120 x 10 PR

4) leg extension
2 high rep sets to failure

5) Bb shrug
Traps getting way stronger. 225 feels like 100 and 315 is np for 20+ solid reps.
225 x 15
315 x 20
405 x 12 drop to 315 x 14 drop to no strap 225 x 25-30. Lost count.

[SupaaJ]

biceps r disgustly strong dude. I think u will like my volume today though...

Thanks Tim. I think I can get to a 185 straight bar curl this year for reps. Probably will have to push bw up to 240 from 226 though.

Checked your session. Brutal long term strength bro. Something I look up to. But just cannot replicate. My energy only lasts in bursts lol.

High rep 90's on db oh was sickkk!!

[fittofattofit]

Great work on that squatting Justin .... doing a 'widowmaker' set with the 225
I'm the same with the squatting: form >>>>>>> weights
I can't get into a low bar position because of the shoulders but I make an effort to go full range and keep control. 24 reps would kill me though

[nwskier]

Thanks Tim. I think I can get to a 185 straight bar curl this year for reps. Probably will have to push bw up to 240 from 226 though.

Checked your session. Brutal long term strength bro. Something I look up to. But just cannot replicate. My energy only lasts in bursts lol.

High rep 90's on db oh was sickkk!!

185 bb curls for reps... something I look up to. But just cannot replicate


haha, thanks tho. I definitely do better on muscular endurance than power

[viennafat]

lol @ 24 rep squats.

brb puking


That's some serious squat volume and strong ass curls.
185 BB Curl is fackin nuts.

[SupaaJ]

Felt like grbage tonight.
I do zero creatine.
Zero caffeine.
Just stumble in unfocused after working all day.
Need to change this.
Results not up my standard.

CHEST

1) Bb bench
245 x 10
275 x 5

2) db bench
110's x 7
80's x 20

3) db pullover
50 x 20
50 x 20

4) cable cross
2 sets

Like I said. Garbage. Everything felt heavy. Time to start training before work.

[SupaaJ]

I stopped being a little bitch today......slightly.

BACK

1) pull up
Bw x 10
+25 x 10
+35 x 10
+25 x 10
Bw x 10

Ok so maybe I can do volume. (Truly its only when I lift after work I can only muster a few work sets. Def planning 3-4 longggg sessions a week BEFORE work).

2) supinated Bb row
This went extremely well. Every set I kept feeling stronger. Never done 225 so easily with this grip. This is a row btw not a Yates shrug.

135 x 10
155 x 10
175 x 10
185 x 10
185 x 10
205 x 8
225 x 8

3) wide pulldown. Pronated
120 x 10
160 x 10
180 x 10
Btn
120 x 10
120 x 10

4) one arm db row
80 x 12
115 x 8
150 x 7!!!!!!

Fuk. Yes.
Peace.

[fittofattofit]

Not bad benching for a 'garbage' day and you killed it for volume on the rows. Great job on the 225 UH BB rows and awesome single arm DB rows with the 150s
Your strength seems to be rocketing at the moment. Is your BW going up as well?

[SupaaJ]

Not bad benching for a 'garbage' day and you killed it for volume on the rows. Great job on the 225 UH BB rows and awesome single arm DB rows with the 150s
Your strength seems to be rocketing at the moment. Is your BW going up as well?

Thanks A!
I was simply out of it on chest day last night. Today was a far better day.

Bw is trying to go up haha but was 226.2 am today. Need more calories to breach 230 again. Definitely feeling more powerful thru the back and traps. Still not good though, just slightly acceptable.

[SupaaJ]

Back is smoked today. Definite destruction yesterday. Forgot to mention an hour after session, after destroying sushi I did 3 sets of pull ups at the beach. And a few dip bar push ups.

[viennafat]

Back is smoked today. Definite destruction yesterday. Forgot to mention an hour after session, after destroying sushi I did 3 sets of pull ups at the beach. And a few dip bar push ups.

Back was definitely destroyed yesterday. That was a strong ass session.

Can't beat that.
Big session, sushi pwo, then going to the beach to chill and getting in more reps while people mire.

[SupaaJ]

ARMS, Saturday March 23

Ok so early training is like that old friend you come back to. Smoked arms today. Probably did so many sets I'd make fun of myself.

1) db seated two arm curl (harder than alternate)
30's x 10
35's x 10
40's x 10
45's x 10
50's x 10
45's x 10
40's x 10
35's x 10
30's x 10

2) EZ preacher curl
50 x 10
60 x 10
80 x 10
80 x 10
70 x 15
60 x 10

3) slight incline stretching strict db hammer curl
25's x 12
25's x 12
25's x 8 lol

4) rope push down
60 x 15
80 x 10
100 x 10
140x12
120x12
110x12
100x10 peak con
80x10 peak con

5) lying ez extension
40 x 15
60 x 10
80 x 12
80 x 12
70 x 10
60 x 15

6) cg push ups
2 sets to failure

Quick 34 sets.


Long live 19" arms.

[-calvus-]

Dedicated arm day? Holy volume man. Good luck with your 19" DOMS and wiping goals of 2013.

[fittofattofit]

34 sets and about 450 reps
The pump on solo arm days is a lot of fun although you're wasting it in the morning ...... you're supposed to do it at 8pm opn Saturday evening before hitting the clubs (that's Guido 101)

[SupaaJ]

34 sets and about 450 reps
The pump on solo arm days is a lot of fun although you're wasting it in the morning ...... you're supposed to do it at 8pm opn Saturday evening before hitting the clubs (that's Guido 101)

Lol! All the biatches love dem gunz!
Ya just a quick 450.

Dedicated arm day? Holy volume man. Good luck with your 19" DOMS and wiping goals of 2013.

Oh you know it Calvus. 4 out of 5 trainees approve of the bro arm day.

Back was definitely destroyed yesterday. That was a strong ass session.

Can't beat that.
Big session, sushi pwo, then going to the beach to chill and getting in more reps while people mire.

Hell ya Tom, the gf and I killed the sushi.
Back is still sore today! Score!

[SupaaJ]

SHOULDERS TRAPS Mon March 25

1) seated military
95 x 15
135 x 15
135 x 15
^2 set PR
155 x 10
115 x 15
115 x 10

2) db lateral
15's x 25
20's x 15
20's x 15
20's x 15
20's x 15

3) Bb shrug
225 x 20
275 x 20
275 x 20
275 x 20
225 x 25
^ no straps

4) EZ upright row
50 x 15
70 x 12-15 (4 sets)

5) standing Bb btn press
Bar for 4 sets high rep to stretch out
Then popped 25's on each side and got 2 sets of 12 reps. LOVE these. Man maker. Nothing to lean against, including your ego.

[fittofattofit]

SHOULDERS TRAPS Mon March 25

1) seated military
95 x 15
135 x 15
135 x 15
^2 set PR
155 x 10
115 x 15
115 x 10

135 x 15 and 155 x 10 = great strength in those shoulders and the pump after the BTN presses must have been awesome.
I'd bet you couldn't stop mirin' yourself in the mirror ....(who can resist flexing when you got dat dere delt pump )

[SupaaJ]

Took a few days off. Germs still going around here. :/

CHEST/ARMS
Thurs, March 28

Today was where I give praise to my German Heritage.
10x10 Babaaayuyyy

1) BB Flat Bench

10 x 10 @ 205

2) DB Flat Fly/Rotating Press
65's x 12
85's x 7
85's x 7
65's x 10

3) Superset to end all. Incredible pump.
Straight Bar Cable Pushdown
EZ Bar Preacher Curl

10 x 10 @ 120
10 x 10 @ 70

I went to do the touch shoulders with finger tips test and I literally failed by 5 inches from a pump to end all pumps.

Fukn fun session.

[Huntarious]

Supaa J gettin strong man! any changes in diet as far as foods or bulking?


Also do you workout alone? I have been wanting to lift in the mornings because I hate lifting at my college gym due to all the douches there but I am a little nervous about benching without a spot.

[SupaaJ]

Supaa J gettin strong man! any changes in diet as far as foods or bulking?


Also do you workout alone? I have been wanting to lift in the mornings because I hate lifting at my college gym due to all the douches there but I am a little nervous about benching without a spot.

Hey man, no real changes to diet. Don't eat gluten or soy. Protein about 275. Carbs a bit more. Calories 3500-4000.

I lift alone. Gf is there to spot if I need it though. Ya I've been lifting early to train when my mind and body are fresh. Not wasted from a day of work.


BACK/TRAPS/DELTS
Fri, March 29

1) cg cable seated row
70x15
80x15
100x12
100x12
120x10
120x10
160x10
160x10
200x8
200x8
220x6
220x6

2) pull ups various grips
8 sets

3) under grip Bb row
135x10
185x10
185x10
3 more sets with 135

4) btn pulldown
4 sets with 120

5) Bb shrug
225x12-15

Superset with

6) db shrug
60'sx15

5 supersets

7) one db upright row
4 sets

8) one db oh standing press
45x10
50x10
60x8
70x5

Just a quick 50 sets.

[fittofattofit]

Huge volume on both of those sessions Justin --- you have really shifted into a new gear
Great start on the benching with the 205 x 10 x 10 but I'm really jealous of those EZ curls ..... damn 120 x 10 x 10. I'd love to get one rep out at 120
I'm not surprised you failed the shoulder touch test

Today was international back day as far as I can tell ..... must be something to do with having extra time on the holiday
Really strong seated cable rows with the 220s after all the volume and great job on those one handed DB OHPs .... next step is the one handed DB cleans!

Great lifting!

[StressMonkey]

I went to do the touch shoulders with finger tips test and I literally failed by 5 inches from a pump to end all pumps.

Fukn fun session.

Lol, I do that too. That is the best feeling!