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  1. #5371
    1/2 Day Walker t8rtot's Avatar
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    Originally Posted by im2manly View Post



    Thanks man! Thank god you are following my journal! I seem to have lost all my followers :/_
    I still follow as motivation to keep my **** together, I just don't have much input for ya...
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  2. #5372
    Registered User Sparta11's Avatar
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    Originally Posted by t8rtot View Post
    I still follow as motivation to keep my **** together, I just don't have much input for ya...
    ^^ This ^^ Tough to give advice or input to somebody that can dead 565...Nice work man.
    Last edited by Sparta11; 05-29-2015 at 02:03 PM.
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  3. #5373
    Registered User im2manly's Avatar
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    (1) BENCH PRESS:
    45 x 20
    135 x 10
    225 x 5
    275 x 5
    315 x 5
    335 x 5

    Decreased weight, increased the reps. Probably coulda gotten like 2-3 more, but had no spot. going for 345 x 5 next week.

    (2) BENCH PRESS GRIP SEATED BARBELL OHP:
    135 x 5
    185 x 5
    225 x 5
    245 x 5

    (3) PAUSED CGBP:
    135 x 5
    225 x 5
    245 x 5
    275 x 5

    (4) DEAD ROWS:
    135 x 5
    225 x 5
    275 x 5
    315 x 5

    took it easy on pulling, have deadlifts tomorrow.

    Originally Posted by scott_donald View Post
    yep it seems to go in spells - i was thinking that too with mine... Andrew seems my only consistent one...

    Smashed the deads very jealous - i will never get 500... awesome work...
    thanks

    Originally Posted by -Lucifer View Post
    That's big boy weight. Can't tell you how happy I am, Corez! WTG.
    Originally Posted by t8rtot View Post
    I still follow as motivation to keep my **** together, I just don't have much input for ya...
    Originally Posted by Sparta11 View Post
    ^^ This ^^ Tough to give advice or input to somebody that can dead 565...Nice work man.
    thanks guys!
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  4. #5374
    Sleepy moderator scott_donald's Avatar
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    simple and good session... do you bench in an open bench then???

    i get scared and always benched in a power rack...
    Sleepy.
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  5. #5375
    BAMF Nerd THErunCMD's Avatar
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    Originally Posted by scott_donald View Post
    simple and good session... do you bench in an open bench then???

    i get scared and always benched in a power rack...
    Yeah, even when a gym has like 4 or 5 benching stations I'll generally use a rack if one is available. Wont trust a spot from some random. That's a beastly bench. What's the most you have hit for 5?
    "Yea, though I farmer's walk through the valley of the shadow of deadlift, I will fear no repetition: for the power rack art with me; thy plate and thy barbell they comfort me."

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  6. #5376
    BAMF Nerd THErunCMD's Avatar
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    Originally Posted by im2manly View Post
    (1) BENCH PRESS:
    45 x 20
    135 x 10
    225 x 5
    275 x 5
    315 x 5
    335 x 5

    Decreased weight, increased the reps. Probably coulda gotten like 2-3 more, but had no spot. going for 345 x 5 next week.
    That's a beastly bench. What's the most you have hit for 5?

    Originally Posted by scott_donald View Post
    simple and good session... do you bench in an open bench then???

    i get scared and always benched in a power rack...
    Yeah, even when a gym has like 4 or 5 benching stations I'll generally use a rack if one is available. Wont trust a spot from some random.

    Originally Posted by scott_donald View Post
    Andrew seems my only consistent one...
    And he usually has good input too, not just random spouting off
    "Yea, though I farmer's walk through the valley of the shadow of deadlift, I will fear no repetition: for the power rack art with me; thy plate and thy barbell they comfort me."

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  7. #5377
    Registered User im2manly's Avatar
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    (1) HIGH BAR SQUAT:
    45 x 5
    135 x 5
    225 x 5
    275 x 3
    315 x 3
    345 x 3
    385 x 3 +20lbs

    I sorta good morning the last rep on 385 because I got out of my groove. IDK if I am ready for 405.

    (2) DEADLIFT:
    135 x 3
    225 x 3
    315 x 3
    405 x 8 +5 reps

    high reps of peace. Got gassed. I hate high rep lower body work.

    (3) LYING LEG CURL:
    110 x 6
    140 x 6
    155 x 6

    Originally Posted by scott_donald View Post
    simple and good session... do you bench in an open bench then???

    i get scared and always benched in a power rack...
    No power rack benching. I feel like the rack and bench in the power rack aren't good for my proportions.

    Originally Posted by THErunCMD View Post
    That's a beastly bench. What's the most you have hit for 5?



    Yeah, even when a gym has like 4 or 5 benching stations I'll generally use a rack if one is available. Wont trust a spot from some random.



    And he usually has good input too, not just random spouting off
    the most I ever benched was 425 x 2. I am pretty sure the most I did for 5 reps was 385.
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  8. #5378
    Sleepy moderator scott_donald's Avatar
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    loving the squats... if not ready then repeat today until you are ready... nice and simple...
    Sleepy.
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  9. #5379
    Registered User im2manly's Avatar
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    (1) BBer STYLE BENCH:
    45 x 20
    135 x 10
    235 x 8
    235 x 8
    235 x 8

    ezpezzy

    (2) INCLINE D.B. BENCH:
    80 x 10
    80 x 10
    80 x 10

    on to 80 x 3 x 12!

    (3) D.B. FLYE:
    35 x 12
    35 x 12

    next week 35 x 2 x 15

    (4) BENCH GRIP BB ROWS:
    135 x 8
    235 x 8
    235 x 8
    235 x 8

    e-z, but a little rough since lower back sore from deadlifts

    (5) PLATE LOADED HAMMER GRIP ROW:
    135 x 10
    225 x 10
    225 x 10
    225 x 10

    (6) CG LAT PULLDOWN (NOT PLATE LOADED)
    175 x 8
    175 x 8
    175 x 8

    (7) WIDE GRIP LAT PULLDOWN:
    140 x 10
    140 x 10
    140 x 10

    grip was going

    (8) WIDE GRIP STRAIGHT ARM PULL DOWN:
    40 x 15
    40 x 15

    ^did above in 45 minutes

    Originally Posted by scott_donald View Post
    loving the squats... if not ready then repeat today until you are ready... nice and simple...
    simple is the way to go!
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  10. #5380
    Registered User im2manly's Avatar
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    (1) HIGH BAR SQUAT:
    45 x 10
    135 x 10
    225 x 10
    225 x 10
    225 x 10

    (2) RDLs:
    225 X 10
    225 X 10
    225 X 10

    Lower back started to burn when walking/standing up, so stopped it here.
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  11. #5381
    BAMF Nerd THErunCMD's Avatar
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    yuck, bummer on the back, but probably a good call.
    "Yea, though I farmer's walk through the valley of the shadow of deadlift, I will fear no repetition: for the power rack art with me; thy plate and thy barbell they comfort me."

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  12. #5382
    Registered User im2manly's Avatar
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    Originally Posted by THErunCMD View Post
    yuck, bummer on the back, but probably a good call.
    yea, feels better now though. It was just like a really warm, spasms like feeling so I just called it. I think going forward I may have to limit how many core intensive exercises I used in high rep leg day (i.e. only 1).
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  13. #5383
    Sleepy moderator scott_donald's Avatar
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    must have been all those reps on the squats - must be cardio for you!!!

    solid session... is it really RDL or is its SLDL??? is RDL they seem very light for you...
    Sleepy.
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  14. #5384
    Endorphin Junkie dopamine72's Avatar
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    Try stretching out your hip flexors in the front. Look up the couch stretch and hit that for at least 2 min on each side 2x a day. It may help a lot, it may even be a cure. The couch stretch is also another good one. A lot of lower back pain comes from tight hip flexors.

    Hope all is well bro. Nice numbers in here!
    Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=227
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  15. #5385
    Neckbeard -Lucifer's Avatar
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    Exclamation

    What's going on with your back? Better see a doctor or you'll damage something permanently.
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  16. #5386
    Endorphin Junkie dopamine72's Avatar
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    Yeah wtf bro please respawn

    I'm positive you're sitting down too much throughout the day and have tight hip flexors which is causing your issues.
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  17. #5387
    Registered User im2manly's Avatar
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    (1) BENCH PRESS:
    45 x 20
    135 x 10
    225 x 5
    275 x 3
    315 x 3
    335 x 3 (had more)

    (2) SOHP:
    135 x 5
    185 x 3
    205 x 3
    225 x 3 (more)

    (3) BB ROWS:
    135 x 5
    225 x 5
    275 x 3
    315 x 3
    335 x 3

    these felt good, was more vertical than usual so no back issues

    (4) PAUSED CGBP:
    135 x 5
    225 x 5
    245 x 5

    (5) WIDE GRIP LAT PULLDOWNS:
    130 x 5
    160 x 5
    175 x 5
    190 x 5

    Overall felt good. No lower back issues. For now on, I will only be doing 1 working set for core intensive exercises like squat, RDLs, deadlifts, etc. Legs and Bis tomorrow.
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  18. #5388
    BAMF Nerd THErunCMD's Avatar
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    WB, been lifting on the hiatus or just resting back?
    "Yea, though I farmer's walk through the valley of the shadow of deadlift, I will fear no repetition: for the power rack art with me; thy plate and thy barbell they comfort me."

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  19. #5389
    Registered User im2manly's Avatar
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    Originally Posted by THErunCMD View Post
    WB, been lifting on the hiatus or just resting back?
    I just didn't have time as of late. Work and the baby have left me with like no time unfortunately, but I should have a more steady schedule for now on.
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  20. #5390
    Sleepy moderator scott_donald's Avatar
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    glad things have settled down...

    watch the back i niggled mine last week and its been bothering me since...

    try what i do 1 heavy set then a couple higher rep drop back sets... gets volume and weight without killing yourself...
    Sleepy.
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  21. #5391
    Neckbeard -Lucifer's Avatar
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    Originally Posted by im2manly View Post
    I will only be doing 1 working set for core intensive exercises like squat, RDLs, deadlifts, etc.
    Just curious why. Being extra cautious about the back?
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    Registered User im2manly's Avatar
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    (1) DEADLIFTS (DEAD STOP, NO TNG)
    135 x 5
    225 x 5
    315 x 5
    405 x 3
    455 x 3
    495 x 3

    sorta hard, but no lower back issues!

    (2) HIGH BAR SQUAT:
    135 x 5
    225 x 5
    275 x 3
    315 x 3
    335 x 3

    Pretty easy!

    (3) LOW BAR SQUAT:
    225 x 3
    275 x 3
    315 x 3

    (4) FRONT SQUAT:
    135 x 3
    185 x 3
    225 x 3

    (5) STRICT BARBELL CURL:
    95 x 5
    95 x 5
    95 x 5

    (6) STRICT D.B. CURL:
    60 x 5

    stopped here because I was really feeling it, and I got more bi's tomorrow anyway.
    Originally Posted by scott_donald View Post
    glad things have settled down...

    watch the back i niggled mine last week and its been bothering me since...

    try what i do 1 heavy set then a couple higher rep drop back sets... gets volume and weight without killing yourself...
    Thanks, the multiple sets at high reps kills my back.

    Originally Posted by -Lucifer View Post
    Just curious why. Being extra cautious about the back?
    yes sir!
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    Beastly. Stick to sets of 10 when it comes to isolation movements. Heavy weights will stress your tendons too much.
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    got some good work in there sir... glad the back held up for most of it...
    Sleepy.
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    Registered User im2manly's Avatar
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    (1) POWER CLEAN HIGH PULLS:
    135 x 5
    155 x 3
    175 x 3

    (2) STRICT WG UP RIGHT ROW:
    95 x 8
    95 x 8

    (3) CGBP:
    135 x 10
    185 x 18

    (4) SEATED INCLINE D.B. LATERAL RAISES:
    15 x 15
    15 x 15
    15 x 10

    (5) OH D.B. EXT.
    40 x 8 (did this single handed, was too hard on joints)
    80 x 8
    80 x 8

    (6) TRICEP PUSHDOWNS:
    100 x 10
    120 x 10
    120 x 10

    (7) BARBELL WG STRICT CURL:
    65 x 18

    (8) CLOSE GRIP PRE-LOADED CURLS TO THE NOSE:
    40 x 8
    70 x 10

    (9) HIGH CABLE CURLS TO THE SIDE OF THE HEAD:
    50 x 8
    50 x 8

    (10) SEATED INCLINE D.B. CURLS TO NOSE
    15 X 8
    15 X 8

    (11) STRICT D.B. HAMMER CURLS:
    35 x 8
    35 x 4

    biceps are destroyed. Rear delts are destroyed and I didn't even target them. Rear delts were so sore that I didn't do any rear delt work like I originally planned. 30 second or less rest periods.
    Originally Posted by -Lucifer View Post
    Beastly. Stick to sets of 10 when it comes to isolation movements. Heavy weights will stress your tendons too much.
    Originally Posted by scott_donald View Post
    got some good work in there sir... glad the back held up for most of it...
    Thanks guys!
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    BAMF Nerd THErunCMD's Avatar
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    Holy arm day batman! That's a ton of work. Killin those biceps at the end.
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    Registered User im2manly's Avatar
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    Originally Posted by THErunCMD View Post
    Holy arm day batman! That's a ton of work. Killin those biceps at the end.
    Thanks! Trying to find a groove with the higher rep/volume work.
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    Nice 'aesthetic day'.
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    Registered User im2manly's Avatar
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    (1) BENCH PRESS:
    45 x 20
    135 x 10
    225 x 5
    275 x 3
    315 x 3
    345 x 3

    (2) SOHP:
    135 x 5
    185 x 3
    205 x 3
    235 x 3

    pretty hard

    (3) BB ROWS:
    135 x 5
    225 x 5
    275 x 3
    315 x 3
    345 x 3 + 1 dead row

    (4) PAUSED CGBP:
    135 x 5
    225 x 5
    255 x 5

    very long pause bgetween reps

    (5) WG LAT PULL DOWN:
    130 x 5
    160 x 5
    175 x 5
    205 x 5

    pretty hard

    Originally Posted by -Lucifer View Post
    Nice 'aesthetic day'.
    thox brox
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    BAMF Nerd THErunCMD's Avatar
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    pulldowns always end up at the end of my sessions too and I feel weak because of how tired I am. Those are some stupid heavy pulldowns. What's your weight like right now? Those are a good 20lbs heavier than me so would be fun lol
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