Perseverance: My Training Journal

[da2ricky]

gave them side delts some drop sets... side delts fcking love drop sets.

Looking huge bro, definitely leaning out!

[audieswu]

Im diggin the 90x15 on inclines, soon.jpeg!

Thanks bro I'm hitting legs again tomorrow!

90's x 15
BEAST MODE

Thanks Bob

Sick session Audie!

Thanks bud

gave them side delts some drop sets... side delts fcking love drop sets.

Looking huge bro, definitely leaning out!

I agree the drop sets on the side delts really put the burn man.

I'm hoping to lean out more now

[da2ricky]

I agree the drop sets on the side delts really put the burn man.

I'm hoping to lean out more now

I looked in the mirror tonight and realized my abs are barely visible anymore... dun goofed on dat dere dreamer bulk. Cutting is going to suckkkkkkkk since I really haven't done ANY cardio in 5 months.

[audieswu]

I looked in the mirror tonight and realized my abs are barely visible anymore... dun goofed on dat dere dreamer bulk. Cutting is going to suckkkkkkkk since I really haven't done ANY cardio in 5 months.

Man them abs will show again quick as soon as you started doing cardio again. I won't worry about it but take full advantage of your bulk...No regrets bro
You work at your own pace and by summer time you'll be ripped again but much much bigger.

[audieswu]

Barbell Front Squats:
BarX10
95X10
135X10(w/u)
205X10
205X8
185X10
185X9

-- Volume work on these were tough for me at the moment. I like.

Smith Machine Back Squat:
135X15
155X10

Walking Lunges:
+30 X 30 yards
+30 X 30 yards
+30 X 30 yards

Lying Leg Curls: Medicine Ball
BW X 15
BW X 15
BW X 15

DB SLDL's:
70X15
70X15

*each side

Seated Leg Extensions:
100X25
100X25
100X25

Seated Leg Curls:
100X25
85X25
85X25

Standing Calf Raises:
275X25
295X25
295X30

Seated Calf Raises:
200X25
200X25
200X25

NOTES:
Hit the weights early this morning. I can tell I'm going through adjustment with new routine. 205 is 75% of 275 so I stuck with it.
My stength level seems off today good thing I have a recovery day tomorrow.
Front squats for volume were good enough for me.

[NaturalPursuit]

how u like smith to free bar back squats?


nice workout bro!

[The Solution]

Give these a try on the smith next hypertrophy day, you will love these


http://www.youtube.com/watch?v=aDUEY72GncI

[da2ricky]

Give these a try on the smith next hypertrophy day, you will love these

this looks awesome

[-=Zeus=-!]

Lots of volume on those front Squats, me gusta.

Hitting the Front's tomorrow, we'll see about a short clip though.

[moshvr]

Have fun walking in the next couple days

[da2ricky]

Food porn!

Been sitting around watching football all day, went to grill my steak and realized I was out of charcoal. Having had a few beers and not wanting to drive to the store, I decided I'd just pan fry it. I've never done it this way before so I really wasn't sure how long it needed to be in the oven. It came out medium-well and I really wanted it medium-rare. Regardless, it was delicious.

Coat both sides of steak with oil, add salt + pepper (or what ever you prefer)

2 minutes on each side in a HOT cast iron pan + 4 minutes in the oven @ 400



In for chef bob tips

[The Solution]

A man who cooks a steak in the oven is not cooking the steak properly. Grill or Cast Skillet FTW

Without those 4 minutes would of came out and nice and juicy.

[da2ricky]

A man who cooks a steak in the oven is not cooking the steak properly. Grill or Cast Skillet FTW

Without those 4 minutes would of came out and nice and juicy.

I'll skip the oven next time I'm out of charcoal

[audieswu]

how u like smith to free bar back squats?

nice workout bro!

I've gotten used to the smith again, I have been doing them on the free bar squat for awhile...The smith does the trick for me for focusing primary on the outer sweep when I do shoulder width/narrow stance and feet infront of me about 2 feet away from the body. I can't do that stance on a squat rack

Give these a try on the smith next hypertrophy day, you will love these

[url]http://www.youtube.com/watch?v=aDUEY72GncI[url]
[youtube]aDUEY72GncI[youtube]

Looks awesome bro I will try that for sure! Thanks

this looks awesome

I agree.

Lots of volume on those front Squats, me gusta.

Hitting the Front's tomorrow, we'll see about a short clip though.

Nice looking forward to your lifting vid bro. Good for motivation and such.

Have fun walking in the next couple days

LOL will do

Food porn!

Been sitting around watching football all day, went to grill my steak and realized I was out of charcoal. Having had a few beers and not wanting to drive to the store, I decided I'd just pan fry it. I've never done it this way before so I really wasn't sure how long it needed to be in the oven. It came out medium-well and I really wanted it medium-rare. Regardless, it was delicious.

Coat both sides of steak with oil, add salt + pepper (or what ever you prefer)

2 minutes on each side in a HOT cast iron pan + 4 minutes in the oven @ 400

[img]http://forum.bodybuilding.com/attachment.php?attachmentid=5164443&d=1355098546[img]

In for chef bob tips

That still came out nom nom nom! I like it mang...When will it be my turn?

A man who cooks a steak in the oven is not cooking the steak properly. Grill or Cast Skillet FTW

Without those 4 minutes would of came out and nice and juicy.

speaking of cast iron skillet, I need one! Don't know how it do on an electric stove though.

I'll skip the oven next time I'm out of charcoal

Love me some charcoal grilling...can't wait until it gets nice out again so I can grill!

[-=Zeus=-!]

A man who cooks a steak in the oven is not cooking the steak properly. Grill or Cast Skillet FTW

What is a man that can only cook his steak on a foreman grill?

[BDiamond]

Damn, can you walk today?

[audieswu]

What is a man that can only cook his steak on a foreman grill?

Sounds like a college student to me

Damn, can you walk today?

I'm good today Brandon Not going to front, when I was doing the walking lunges I thought I was going to throw chunks...I took a breather for a sec and thought "damn this is an awesome training program"

[BabyOilBrah]

Nice volume on the wheels (not so)big guy.

[audieswu]

Nice volume on the wheels (not so)big guy.

LOL INB4 I look like a swimmer in a bbing meet

[moshvr]

Vote for Xtian!!

Username = Xtian
http://www.bodybuilding.com/fun/2013...ch-voting.html

I happened to know him in this forum and a fellow Pinoy. He trains hard, makes no excuses, a family guy like myself, dude got shredded even though his wife was going through pregnancy! (mad respect -- I went on dreamer's bulk when mine was preggers). So yeah vote for him. We need peeps like him as a spokesmodel for BB.com...not just some fitness male model. We need average joes that got off their lazy butt and transformed.

Voting ended brah.

But I did vote for him

[audieswu]

Voting ended brah.

But I did vote for him

Oh well

[BobisMighty]

Nice leg hypertrophy day. I was reading an article the other day on getting the most out of your sub-maximal lifting. basically they said if you feel like you're not getting a good enough workout, make your lifting cadence 3 sec up and 3 sec down and you'll boost muscle growth.
http://www.ergo-log.com/how-training...y-weights.html

[audieswu]

Nice leg hypertrophy day. I was reading an article the other day on getting the most out of your sub-maximal lifting. basically they said if you feel like you're not getting a good enough workout, make your lifting cadence 3 sec up and 3 sec down and you'll boost muscle growth.
[url]http://www.ergo-log.com/how-training-light-weights-as-effective-heavy-weights.html[url]

Thank you for the article Bob. I will read it today while at work

I will incorporate it on my next leg hypertrophy session too.

What are you thoughts on box squatting? I even consider doing them again as part of my leg hypertrophy day, switch that between smith back squat/triple treat Chef Bob suggested? I will continue front squatting as my bread and butter as it seems my quad development keeps coming since I started doing them.

[The Solution]

Tempo is just as important as Time Under Tension.. no question about it
Screw box squatting, just get under the bar and squat.

Try 2-3 Second Negatives on squatting (eccentric) talk about mind over matter trying for 8-10 reps with slow negatives! OUCH

[audieswu]

Tempo is just as important as Time Under Tension.. no question about it
Screw box squatting, just get under the bar and squat.

Try 2-3 Second Negatives on squatting (eccentric) talk about mind over matter trying for 8-10 reps with slow negatives! OUCH

This I have done. But I noticed that box squatting will save the knees in the long run too...Keep in mind I have a bad left knee that I always be on the look out for.

[BabyOilBrah]

Tempo is just as important as Time Under Tension.. no question about it
Screw box squatting, just get under the bar and squat.

Try 2-3 Second Negatives on squatting (eccentric) talk about mind over matter trying for 8-10 reps with slow negatives! OUCH

Or squats without locking out up top for high reps, oh lawd.

[audieswu]

Or squats without locking out up top for high reps, oh lawd.

That will be brutal

[da2ricky]

Or squats without locking out up top for high reps, oh lawd.

just the thought of this is bringing on the DOMS.

[audieswu]

just the thought of this is bringing on the DOMS.

Done it before along with doing the same on the leg press

[BobisMighty]

Thank you for the article Bob. I will read it today while at work

I will incorporate it on my next leg hypertrophy session too.

What are you thoughts on box squatting? I even consider doing them again as part of my leg hypertrophy day, switch that between smith back squat/triple treat Chef Bob suggested? I will continue front squatting as my bread and butter as it seems my quad development keeps coming since I started doing them.

Box squatting is good. it's more to get your form down and practice sitting back in the squat. the important thing is to make sure not to bounce off the box, or rock back once you sit down. definitely a good way to switch up your leg training though.