Just a place to write down training stuffs.

[SupaaJ]

Chest, Biceps

10 min step mill was excruciating. Had to do it to get blood in these legs.
Had a great session, weights felt excellent.

1) BB flat bench
95x20
135x15
185x8
190x8
205x8
205x8

2) DB flat pullover
40x12
40x12
40x12
40x12

3) Superset bw dip and crossover
15 reps--->70x14
15 reps--->70x14
15 reps--->70x14
70x14

4) EZ preacher
45x15
65x15
65x14
65x12

5) DB one arm curl
25x12
32.5x10-12 (3 sets)

6) BB reverse curl
4 sets with 50-70


Couple post gym pics

[fittofattofit]

All under constant tension I assume --- plenty of volume
Pecs are looking really full and cut and nice vascularity in that biceps pose. Good pics

[SupaaJ]

Monday, December 3, BACK

All constant tension as per usual, and added some volume today.

1) 8 min step mill
2) Barbell "Old School" Row (get DOWN)
barx20
95x15
135x15
155x12
165x10
165x10
135x14
135x14

3) Pulldowns Galore (12 sets)
Medium Grip Underhand (flexed lats so hard on each rep they cramped with 145 lbs when I can do twice that. Check the ego boys)
110x15
130x12
145x11
145x10
115x10
Wide grip Behind the neck (for those guys that know a BDB, I did one on every rep...yes serious)
110-125 for 5 sets of 10-12
Standing Rope Stretcher
60x12-15 for 2 sets

4) DB Deadlift (nice way to finish, these also destroy the top of the quads, which I am still sore from 4 days later)
80'sx10 for 4 sets

5) Stretching and Ab Work

LOL MOMENT:

Form was fuk'd at gym tonight. 3" reps with 225 on bench for some skinny mofukas.

BEST ONE:

This dumb blonde was doing the SAME WEIGHT as I was on pulldowns. Brb I'm 6'3" 215 @ 9% bodyfat. You? 5'3" 115 at 25% bodyfat. Can you say pulldowns where the body was PARALLEL to the ground at the bottom of each rep? I sadly can. Idiots.

[fittofattofit]

BEST ONE:

This dumb blonde was doing the SAME WEIGHT as I was on pulldowns. Brb I'm 6'3" 215 @ 9% bodyfat. You? 5'3" 115 at 25% bodyfat. Can you say pulldowns where the body was PARALLEL to the ground at the bottom of each rep? I sadly can. Idiots.

It was probably the weight of the silicon that made her top heavy

[SupaaJ]

Let's start with the finished product today.


Delts, Traps, Triceps Tues, December 4
No cardio today, wanted to get to it, so I quick stretched.

1) Nautilus side raise (pre exhaust time)
20,15,14,12,11,10,11 Ranged from 70-120lbs

2) BB seated oh press to front
barx15, 95x12, 135x8, 135x8
BTN
95x10,10,8

3) DB rear raise
5 sets with 15's and 20's

4) BB shrug (dont own straps so these are bare gripped)
135x15, 225x15, 245x12, 245x12, 225x12, 205x12

5) Pushdown
6 sets of 10-15 with 30-60lbs

6) Lying ez extension
4 sets of 10 with 65

7) EZ CGBP
90x15, 12

Tris were so pumped from pushdown contractions alone I could've stopped there. Then the extensions and CGBP put them on fire.

[SupaaJ]

All under constant tension I assume --- plenty of volume
Pecs are looking really full and cut and nice vascularity in that biceps pose. Good pics

You got it brother! All CT and hammered!

It was probably the weight of the silicon that made her top heavy

LOL that's funny. I didnt pay enough attention to her to notice.

[viennafat]

Tris looking massive. Delts the same.
Great work. No non-sense, simple, effective training.
Those shrugs without straps must really test the grip. Especially after a couple of sets when the hands start getting sweaty.

Form was fuk'd at gym tonight. 3" reps with 225 on bench for some skinny mofukas.

BEST ONE:

This dumb blonde was doing the SAME WEIGHT as I was on pulldowns. Brb I'm 6'3" 215 @ 9% bodyfat. You? 5'3" 115 at 25% bodyfat. Can you say pulldowns where the body was PARALLEL to the ground at the bottom of each rep? I sadly can. Idiots.

LOL!

[andimoff80]

Looks like someone has been doing tris for the guys haha!

Anyways after a two week break for me time to get back in the gym. (one thanksgiving and one for moving to a new place). I am definitely going to go into the gym with a new perspective after reading this log for the past two weeks with all of its goodies haha! Focus on good form and keeping the ego at the door (that will be the hardest part). Good stuff here so keep it going.

Viet

[nwskier]

pulldowns galore! love me some high volume pulldowns. lmao at 25% bish

biceps and upper chest looking sick dude, killer work as always J!

[SupaaJ]

QUADS/HAMS, Thursday, Dec 6

1) Did a 10 min warm up on treadmill (don't do stepmill before leg days)
2) Leg Extension
90x20
130x18
170x16
190x14
210x12
230x12

2) Leg Press (close stance)
2ppsx20
4ppsx18
5ppsx16
6ppsx14
6pps+25x12 PR
5ppsx20 PR

So I'm pretty trashed by now and I could've just wrapped up with Leg curls, but I decided to add the squat back in....slowly.

3) BB Wide Stance Back Squat
barx20
135x15
155x15
185x12
185x12
185x12

Thighs. DONE.

I wanted to be civil with the squats and by the time I got to them, my thighs were bags of blood. But I knocked them out and finished with some tread mill and stretching.

[fittofattofit]

Bad@ss finish with the squats after all that volume and the 230 x 12 leg extensions and 650ish x 12 on the presses
I hope you didn't plan to run or cycle home after that session

[B-ryminD09]

fuuuuuuuuuu tri's are insane.

what kind of depth do you hit on leg press?

[abcdefg94]

Strong volum for quads man. Also, lol at parallel pullsdowns- there are quite a few in my gym as well haha

[SupaaJ]

CHEST, BICEPS Saturday Dec 8
1) 10 min step mill

2) BB bench
155x15
185x12
190x10
205x8
210x6

3) DB pullover
50x12
50x12
50x12
50x12

4) DB low incline fly
35'sx12
40'sx12
40'sx12
40'sx12

5) Seated DB alternate hammer curl
35'sx12
40'sx10
45'sx10
45'sx9

6) EZ bar curl down
50x12 (preacher)
75x10 (preacher)
75x10 (standing)
75x8 (standing), drop to 50x10 (standing)

It was late. Had worked 8 hours until 8pm. Tired and hungry so I went home before last biceps movement. Low rest meant they were the most pumped they've been recently so work was put in.

[abcdefg94]

Good stuff man! Just a quick Q, do you drink alcohol at all?

[andimoff80]

J,

Question for you. With all this high volume stuff how do you determine what weights to use? I know that you say that you pick a weight where you can preform with good ROM and form, but do you also pick a weight where by the end of all this hi vol stuff you are failing? Also how about week to week? Are weights pretty consistent or you increasing it bit by bit?

v

[SupaaJ]

Back, Calves Mon December 10
1) 10 min step mill
2) BB row (bent over more and pull angle higher)
135x15
165x10
185x10
185x9
135x8 (explosive with pause at top)
135x8 (explosive with pause at top)
Really liking this method of doing the rows. Frys the back.

3) Wide pulldown
115x15
175x10
175x8
160x10
160x8

4) BTN pulldown
100x10
115x10
115x10
130x10

5) DB one arm row from floor (unused arm braced against knee) More full body work to brace myself.
65x10
85x10
85x10
85x8 with pauses at top and lat flex hard

6) 4 supersets of standing and seated calf raises, then 2 more standing sets.

7) Ab work and stretching

[SupaaJ]

Tris looking massive. Delts the same.
Great work. No non-sense, simple, effective training.
Those shrugs without straps must really test the grip. Especially after a couple of sets when the hands start getting sweaty.

Thanks Tom. I like the simple and effective stuff. And yes the grip definitely gets hammered on those shrugs!

Looks like someone has been doing tris for the guys haha!

Anyways after a two week break for me time to get back in the gym. (one thanksgiving and one for moving to a new place). I am definitely going to go into the gym with a new perspective after reading this log for the past two weeks with all of its goodies haha! Focus on good form and keeping the ego at the door (that will be the hardest part). Good stuff here so keep it going.

Viet

Glad you got time to take a break. That's always tough to do when you thrive off gym time.

pulldowns galore! love me some high volume pulldowns. lmao at 25% bish

biceps and upper chest looking sick dude, killer work as always J!

Thanks Tim! Been really feeling the pulldowns, but I have been skipping the pullups. Gotta sneak them back in.

Bad@ss finish with the squats after all that volume and the 230 x 12 leg extensions and 650ish x 12 on the presses
I hope you didn't plan to run or cycle home after that session

Haha in no way was I running anywhere! I was cramping all night!

fuuuuuuuuuu tri's are insane.

what kind of depth do you hit on leg press?

Closer stance, so not terribly deep. I have a long ass torso, so super deep leg press bends my low back and fuks my world up. It's all quicker piston like reps under constant tension. Deep enough, nothing short as you well know I don't do 1/2 reps.

Strong volum for quads man. Also, lol at parallel pullsdowns- there are quite a few in my gym as well haha

Every gym has the show offs. Such a waste of time.

Good stuff man! Just a quick Q, do you drink alcohol at all?

I do not.

J,

Question for you. With all this high volume stuff how do you determine what weights to use? I know that you say that you pick a weight where you can preform with good ROM and form, but do you also pick a weight where by the end of all this hi vol stuff you are failing? Also how about week to week? Are weights pretty consistent or you increasing it bit by bit?

v

I'm just training bud. No progression. No schedule.
I don't fail or get grindy on almost any reps. The volume takes care of the hypertrophy.

My shoulders HATE forced grindy reps on delts/pecs or back. So I don't do them. If it causes pain, I dont do it.

Truth is, none of us are Ronnie Coleman (and if we were, you'd not want to train like he did. he's a MESS these days, totally destroyed his body training with **** form). So it doesn't matter how much you bench. The muscle knows what the tension you give. It'll grow with moderate or heavy weight, so why not save the joints? I don't get the guys maxing out all the time. Is it really that important to see you added 5 lbs to your bench? I just want to look good. Which, to be honest I do over most guys in the gym. My body fat isn't even that low now, yet I **** all over 95% of guys. I have more leanness in one arm then they do in their whole body. This isn't fat building. It's muscle building. So stop eating **** and walking around "getting big yo." Lean, muscle is where it's at.

[viennafat]

But I need to know if I can bench 235 or 240!

I'm with you, man.
Honestly, at this point if I looked a certain way I wouldn't care if my squat max was 185 and I could only curl 30lb DB's.
If I looked aesthetic, felt good, and had no injuries, I'd be happy as fuk.


Solid back session, Justin.
Tons of rows and pull downs. Gettin that back wide and thick.
Those pauses at the top of the movement are a killer addition.


What are your thoughts on nutrition? What's your advice on diet to gain mass but keeping the gainz relatively lean?
When you added all that mass how much were you eating?

[andimoff80]

J, thanks for that bit on insight. After some time in the gym and spending way too much time being bent over from playing golf and practicing putting (haha!), my back totally understands what you are saying now! It has taken me some time get it in my head and hopefully I haven't screwed it up too much that it can't be repaired! Keep it up! Like I keep on saying some really good knowledge bombs in here!

[SupaaJ]

But I need to know if I can bench 235 or 240!

I'm with you, man.
Honestly, at this point if I looked a certain way I wouldn't care if my squat max was 185 and I could only curl 30lb DB's.
If I looked aesthetic, felt good, and had no injuries, I'd be happy as fuk.


Solid back session, Justin.
Tons of rows and pull downs. Gettin that back wide and thick.
Those pauses at the top of the movement are a killer addition.


What are your thoughts on nutrition? What's your advice on diet to gain mass but keeping the gainz relatively lean?
When you added all that mass how much were you eating?

Thanks Tom, but hey I care if you do 240! haha, not really.

I was and have been eating mostly the same things over the period I got into the 230's and now into the 215 range.

Breakfast everyday at 830-930am: 1.5 cups quaker oats uncooked, 2 scoops whey, honey and blueberries. (cereal bowl)

Then for lunch (varies from 12-2pm with work) I'll have a huge bowl of rice with chicken, turkey, or beef, ketchup, and maybe a apple or some honey wheat pretzels. Work has holiday crap so I'll have a granola bar or bread with nutella on it too.

Afternoon break at work another 2 scoops of whey and the bread/nutella or fruit.

Dinner after gym is more meat, rice or bread, cheese sticks (have these sometimes with lunch too)
Then about 30 later (unless I get off late, then I eat it right away) I have more oats, whey and blueberries (no honey)
^So much for low carbs before bed lol. I eat like 150 grams minimum.

Calories? Idk. 4 grand. 5 grand. 3.5 grand on a anorexic day. Protein? Idk. 250-300.

J, thanks for that bit on insight. After some time in the gym and spending way too much time being bent over from playing golf and practicing putting (haha!), my back totally understands what you are saying now! It has taken me some time get it in my head and hopefully I haven't screwed it up too much that it can't be repaired! Keep it up! Like I keep on saying some really good knowledge bombs in here!

Glad you're getting something useful around here. I know it's not the heavy lifting motivation I provide haha.

[SupaaJ]

Shoulders/Triceps Tues 12/11


So I was paying $199 a year for a 24 HR Sport membership pass. Well the gym I was using turned "Super" Sport and they let me finish my year using it. With my pass expiring Dec 8, I had two choices. Pay $199 but only use two of the eight gyms on island (none as close as my preferred one), or pay $30 a month to use them all (not too bad).

Well I TOTALLY forgot they built a new World Gym just up the road in Honolulu. Tried out a free one week pass with my gf tonight. LOVE ITTTTT.

Here's why:

1) Small and makes sense. My 24 HR was HUGE, and once they remodeled turned into a cluster fuk.
2) No stupid ass 2.5 increment DB's. 30's, 35's, 40's, etc
3) No Fat handle assey rubber DB's, this place does have mostly rubber DB's but all the handles are perfect.
4) METAL PLATES. OMFG it's been like a DECADE since using these. "Clang! Clang!" Music to my ears.
5) Most of the plates are rubber, but they are ROUND. Not the Hex plates of death.
6) Everyone was serious, letting me work in, just DOING WORK.
7) OLD SCHOOL GOODIES (mixed with new stuff)---> The leg press that's more vertical (love these), A REAL power lifter squat and bench rack. Multiple Power Racks. A ACTUAL TRAP BAR SO MY LANKY ASS CAN DEADLIFT AGAIN! Look for me to GROW.
8) Cool old school music, and honestly loved the atmosphere so much I barely used my head phones. Rare for this Trance hound.
9) 25 bucks a month, no sign up fee.
10) Chris Faildo, IFBB Pro is a trainer here. Cool!
11) WIDE adjustable benches, actually fit big guys!

Slight issues:

1) No spray bottles or paper towels. Kinda gross n ghetto
2) A bit warm inside, clearly to save on electric bills.
3) No fixed weight, straight bars, only cambered bar (EZ)
4) Not 24 hours. 5am-11pm Mon-fri, closed at 8pm sat and 7pm sun. Bleck for this late trainer especially on weekends.

SO VERY SIGNING UP AFTER THIS FREE WEEK PASS.

Session (kept total sets a bit more civil today)

1) 8 min treadmill warmup
2) BB seated overhead press (bench was back a bit too far for rotators, so on 155 set it hurt a bit, kept it civil and higher reps with 135)
95x15
135x10
135x10
135x11

2) DB seated overhead press
50'sx10
55'sx10
65'sx10
65'sx8

3) Pec deck rear delts
Worked up the stack for 3 sets

4) DB seated side raise
25'sx12
30'sx10
30'sx9

5) Pushdown, V Bar
Worked up the stack to 150, 4 sets total

6) Lying EZ bar extension (went heavier today)
50x12
70x10
90x8
90x7

STOKED!

[fittofattofit]

New gym sounds great and I'm jealous of those hours .... my gym is 6am - 10pm week days and 8-2 Saturdays and 8-12 Sundays
Nice shoulder/tri sesh --- high volume and good exercise choice

And your arms are hyooge in that new avi!

[viennafat]

Good news on the gym.
It can make a big difference when you actually enjoy the place, equipment, people, and atmosphere of where you train.
Hopefully in the summer they keep it a bit cooler.

Nice delt & tri session.
Bread and butter exercises. The lying EZ bar extensions, are those like skullcrushers or do you position your arms a little more forward?

[StressMonkey]

4) Not 24 hours. 5am-11pm Mon-fri, closed at 8pm sat and 7pm sun. Bleck for this late trainer especially on weekends.

Sounds like a great place but that's a deal killer for me. My old gym used to push me out of the door at night on weekdays and wasn't open on weekends when I wanted to train. It was driving me crazy.

[SupaaJ]

Quads/Hams Wed Dec 12

First off, I am sitting here with that same left lower back/upper butt tightening I always seem to get when I put squats back in with leg press. Annoying. Have some ideas below.

1) 8 min treadmill
2) Seated Leg Curl (haven't done in a long time, enjoy this movement)
20 reps
15 reps
12 reps
10 reps
12 reps
Don't do this enough to remember the weights, think I went up to 150. Felt good.

3) BB Squat, wide stance low bar (not anymore after todays work)
My gf looked at my 225 sets and said my low back/hips twist some reps outta the hole. So annoying.
135x15
185x12
225x10
225x10
225x10
155x20

4) Leg Extension Superset with Leg Press (this gym has the natural feeling one I like but the low back doesn't apparently) :/
Worked up from 80, 120, 150 on leg extension for 15 reps
3ppsx15 on Leg Press for 3 sets

Good session but I have to plan things differently.

1) Seated leg curl
2) Lunge
3) Leg extension
4) High rep, high bar BB squat

[PBateman2]

HOLY SHIAAAAT! J is MURDA

Great pic and excellent progress! Really impressed.

[SupaaJ]

CHEST/BICEPS/FOREARMS Thurs, Dec 13

1) 8 min step mill

2) BB Flat Bench (explosive ones today)
135x10
185x10
225x6
225x6
185x5 (2 sec pause on chest)
185x5 (2 sec pause on chest)
185x5 (2 sec pause on chest)

3) DB Pullover
45x10
50x10
55x10
55x10
55x10

4) DB Low Incline Fly
35'sx10
40'sx10
45'sx10
45'sx10

5) Standing EZ Bar Curl
50x10
70x10
90x10
90x10
90x9

6) Seated Alternate DB Curl
35'sx10
40'sx10
40'sx10
40'sx10

7) Standing Olympic Bar Reverse Curl
Barx20
Barx20

Dat Pump.

Taking Fri/Sat off since I trained past three days. Buddy comes in from Chicago. We'll do a Back beat down on Sunday.

[fittofattofit]

Nothing wrong with that leg day though --- strong 10 rep sets and if you're twisting a little because of that left sided tightness, then maybe rolling that glute with a tennis ball beforehand will help (that helped me, plus a lot of pyriformis stretches)
I assume you're thinking of lunges to get the glutes stretched and warm before the squats
Why the high bar squatting in preference to the low bar squatting?

Nice work on the dynamic bench presses....225 is heavy going for speed, and strong curls going for dat TUT

[SupaaJ]

Back/Calves Sat, Dec 15

My buddy from Chicago is here! Destroyed the hell outta back today. Reminds me how much harder I can train when I have a partner like him. (and that I need to be hitting it harder even alone)

1) 8 min step mill

2) Medium Grip Pulldown (parallel grip attachment)
100x12
120x10
160x10
200x10, 160x8, 120x6 (Triple Drop Set)
200x10, 160x8, 120x6 (Triple Drop Set)

That's a start.

3) Machine parallel grip row (new machine for me)
130x12
150x10
170x10
Then two triple drop set with 5 sec negatives on last drop. FUKED. Don't even remember the weights or reps, just trashed it.
90x20 with 5 sec negative (this was an epic hard set)

4) Kneeling single arm pulldown
couple sets

5) DB 1-Arm Row
So trashed at this point
65x10 strict for lat
75x10 strict for lat
75x20 up and down style

6) Seated Calf Raise
4 sets

7) Calf Press
5 sets

You do the math. WORKED my back and calves today. So sore the day after typing this up. Most sore my back's ever been.

Patrick and I. I'm pasty and tiny. Gay.