Im2manly's Journal of Non-B!tchAzzness

[DoubleBladedAxe]

Also I found various stacks at the same station, weigh different per same number. FOr example, the ones that are commonly used for press downs, curls, and crossovers are far lighter than the stacks set up for lat pull downs and rows. Say I was normally doing #8 for OH extension but tried to use the lat pulldown station for it, I'd probably only use #3 or #4.

I think that's not a difference in weight as far as the numbered plates goes, it is a difference in pulley setup. The "lighter" one probably goes over one more pulley than the "heavier" one.

That's my experience, at least. I could be wrong about your particular setup.

[im2manly]

Sober manly is sober! By the way, I did an English to Spanish translation for the word 'troll' and that's what Google gave me.

http://translate.google.com/#en|es|troll

Oh I guess I never heard that word since my family has never called me a troll.

Good deal, Manly. Not my place to preach to anyone, but time will prove that RL is better without excessive alcohol use.

Yea, it does get old after a while. I drank less than I have in the past but I still drank more than I wanted to this weekend. Half the time the hardest part is trying to come up with something to do late at night that doesn't involve drinking...you can only watch so many movies you know?

inb4 6ft4 240lb shredded Lawyer

Thanks brochacho, working on it.

[-Lucifer]

Oh I guess I never heard that word since my family has never called me a troll.

You have a naive family then.

[im2manly]

TUESDAY MAY 31, 2011: BACK AND BI'S

(1) WIDE GRIP PULLDOWNS
#11 x 8
#15 x 8
#17 x 8
#19 x 8

(2) PLATE LOADED ONE ARM SEATED ROW THING
90 x 8
135 x 8
160 x 8
180 x 8

(3) CARLMAN PULLS
#10 x 10
#12 x 10
#14 x 10

(4) WIDE GRIP BARBELL CURL
95 x 5
115 x 5
135 x 2

(5) HAMMER CURL
50 x 8
50 x 8
50 x 8

(6) CLOSE GRIP SEATED PLATE LOADED MACHINE CURL
45 x 8
45 x 8
45 x 8

(7) CARDIO
Ran 10 mins.

LET ME EXPLAIN: Couldn't deadlift today. My lower back was randomly shot, no idea why and I had cut my finger on my swiss army knife on memorial day. My lower back, in fact, was the reason I cut the cardio short...I have no idea why it was so tight/tense. Every set was done w/ a 30-45 second rest in between...in some sets I waited less than 30 seconds. LOL I haven't worked my arms directly in like over a year and they have a crazy pump right now. All in all the constant moving vs. waiting 1-2min+ between sets produced a nice sweat. Can't complain, even though this isn't a typical manly workout.

[chazzy1864]

I think that's not a difference in weight as far as the numbered plates goes, it is a difference in pulley setup. The "lighter" one probably goes over one more pulley than the "heavier" one.

That's my experience, at least. I could be wrong about your particular setup.

That may be, I was just referring to how much it translates to on my end, so to speak. So #4 on one station is heavier than #4 on the other.

[Ironlife]

Great selection of exercises here and in for pics of pumped arms! they must be like 20'' +

[im2manly]

That may be, I was just referring to how much it translates to on my end, so to speak. So #4 on one station is heavier than #4 on the other.

Chazzy. Thank you. Thank you for being the inspiration behind my workouts. Your words of encouragement and "sticktoitness" have provided me with the emotional support I have been seeking all my life. Yes it was a grueling workout. Multiple times I thought I would quit. I thought to myself WWCD? And the prospect of posting my failure and having you respond to a sub par workout spurred me with the grit and determination that surpassed that of a virgin on prom night. Thank you again, and yes next week I plan to up the weights and hit all areas of my back and bi's. And you are again correct, the combination of wide grip and close grip pulls and curls had a awesome effect. Thanks, once again, for commenting on my workout .

Great selection of exercises here and in for pics of pumped arms! they must be like 20'' +

Thanks man! next time I should get some pull from the ground (whether deads, rack, deficit or snatch grip) once my finger and back heal up.

[chazzy1864]

Chazzy. Thank you. Thank you for being the inspiration behind my workouts. Your words of encouragement and "sticktoitness" have provided me with the emotional support I have been seeking all my life. Yes it was a grueling workout. Multiple times I thought I would quit. I thought to myself WWCD? And the prospect of posting my failure and having you respond to a sub par workout spurred me with the grit and determination that surpassed that of a virgin on prom night. Thank you again, and yes next week I plan to up the weights and hit all areas of my back and bi's. And you are again correct, the combination of wide grip and close grip pulls and curls had a awesome effect. Thanks, once again, for commenting on my workout .

Fantastic!

I do what I can, friend.

[-Lucifer]

What a riveting session!

[scott_donald]

stupid lower backs!!!!!

[ironwill2008]

Half the time the hardest part is trying to come up with something to do late at night that doesn't involve drinking...you can only watch so many movies you know?

Understood. Everyone has to find his own way here.



Get healed up, bud; there is work to be done.

[im2manly]

TUESDAY:

(1) BENCH PRESS
135 x 1000
225 x 12
275 x 6
295 x 6
305 x 6
315 x 6
335 x 6

(2) HI BAR SQUATS SUPERSETTED WITH NARROW GRIP ROWS*only 30 seconds rest between sets

135 x 10
225 x 5
275 x 6/190 x 6
275 x 6/190 x 6
275 x 6/190 x 6
276 x 6/190 x 6

^Wow my cardio fuking blows. That's it, less than 45 mins.

[scott_donald]

strong benching... but i beat you yesterday!!!

[im2manly]

strong benching... but i beat you yesterday!!!

Thanks man, I'll have to throw in some x 10 on the bench for some shiits and giggles.

[-Lucifer]

Wow my cardio fuking blows.

Yup. Your fiance told me.

[ironwill2008]

(2) HI BAR SQUATS SUPERSETTED WITH NARROW GRIP ROWS*only 30 seconds rest between sets

135 x 10
225 x 5
275 x 6/190 x 6
275 x 6/190 x 6
275 x 6/190 x 6
276 x 6/190 x 6

^Wow my cardio fuking blows.

Supersetting Squats with anything will sure point out any cardio deficiency.

[im2manly]

TUESDAY JUNE 08, 2011

(1) DEADLIFTS
135 power clean x 5
225 power clean x 2
315 x 3
365 x 2
405 x 2
455 x 1
495 x 1
545 x 1
495 x 1

(2) FRONT SQUAT SUPER SETTED WITH WG INCLINE BENCH*Note: 30 Second rest btw sets
135 x 5/135 x 6
185 x 6/225 x 6
225 x 6/275 x 6
225 x 4/275 x 4
225 x 4/275 x 4

(3) D.B. ROWS
150 x 8
150 x 8
150 x 8

(4) PULL DOWNS
#14 x 6
#16 x 6
#19 x 6

(5) BICEP MACHINE CURL THING*Note: 30 second rest between sets
*PLATE WEIGHT = 90
Narrow grip x 7
Wide Grip x 7
Hammer Grip x 7
Neutral Grip partial curls x 7 (essentially failure)

(6) CARDIO
HIIT - 8 intervals of 45/15

LET ME EXPLAIN: Sort of a sweet workout. I feel almost as if my cardio has already improved since Tuesday's fiasco. Deadlifts are not that far off as I thought! But they are still far off, the 545 felt heavy as fuark and is defy my max for right now. The plan for deads from here on out is:
Week #1 Heavy Deads
Week #2 Rack Pulls
Week #3 Deficit pulls
Week #4 deads again.
It would be sweet if I could be pulling 565 next time around. Everything else went a lot better than expected. Very pleased w/ the front squats (sorry Farles I just suck at them). Considering I haven't really been back into it for a while, I am pretty happy right now .

[scott_donald]

awesome pulling!!!

everything else looked sharp also...

[im2manly]

awesome pulling!!!

everything else looked sharp also...

Thanks man! Yea my pulling is coming back really quickly. In a couple weeks I hope to be surpassing what I was pulling a couple of months ago.

[ironwill2008]

(1) DEADLIFTS
135 power clean x 5
225 power clean x 2
315 x 3
365 x 2
405 x 2
455 x 1
495 x 1
545 x 1
495 x 1

Nice work. Where is this headed, poundage-wise?

[im2manly]

Nice work. Where is this headed, poundage-wise?

Thanks Bill! I would like to get to 600lbs sooner than later. I think if I decrease my frequency and incorporate more singles I should get there relatively soon.

[-Lucifer]

Week #1 Heavy Deads
Week #2 Rack Pulls
Week #3 Deficit pulls
Week #4 deads again.

Looks familiar. How about throwing in some power cleans? Might help with speed. Also, you might like this: http://www.ampedtraining.com/2010/st...ed-deadlifting

[im2manly]

Looks familiar. How about throwing in some power cleans? Might help with speed. Also, you might like this: http://www.ampedtraining.com/2010/st...ed-deadlifting

my issue isn't off the floor...it's basically at lock out.

[-Lucifer]

my issue isn't off the floor...it's basically at lock out.

Then deficits are a waste of time, in my opinion. Rack pulls and box deadlifts are your friends.

[im2manly]

Box deadlifts?

[-Lucifer]

Box deadlifts?

Just like a rack pull, but the plates should be resting on boxes. The idea is to mimic the deadlift position, only higher. Unlike a rack pull, the bar will bend as if you were pulling from the floor.

[ironwill2008]

Thanks Bill! I would like to get to 600lbs sooner than later. I think if I decrease my frequency and incorporate more singles I should get there relatively soon.

I've always been a "program" fan for increasing a specific lift, but you're in the best position to determine your path. IMO, as long as honest effort is put forth, you'll get there.

[Jrahe42]

have you heard about the pause at the knees drill bro? Pull the bar off the ground just like you would with a regular dead lift, but you stop (pause) at your knees for a second and than do the 2nd half of your rep. It really forces the hip drive and to squeeze your glutes. Natural position too unlike rack pulls. You suck at rack pulls just like I do. This is why I (and you might too) prefer this.

Box deadlifts?

[Blizzard589]

So you're lifting again? Wtf program are you on now?

[im2manly]

Just like a rack pull, but the plates should be resting on boxes. The idea is to mimic the deadlift position, only higher. Unlike a rack pull, the bar will bend as if you were pulling from the floor.

I see. If I can ever find a place that will adequately hold my monster deadlift weight I'll give it a try.

I've always been a "program" fan for increasing a specific lift, but you're in the best position to determine your path. IMO, as long as honest effort is put forth, you'll get there.

Yea I have ran the ort before w/ decent success. Not really trying to increase my DL as much as I just want to get healthier. Increasing the DL would just be a plus.

have you heard about the pause at the knees drill bro? Pull the bar off the ground just like you would with a regular dead lift, but you stop (pause) at your knees for a second and than do the 2nd half of your rep. It really forces the hip drive and to squeeze your glutes. Natural position too unlike rack pulls. You suck at rack pulls just like I do. This is why I (and you might too) prefer this.



[youtube]-NIi2TcTBgQ [/ youtube]

Yea I suck hardcore at rack pulls, that sounds interesting. I might try those next week in lieu of rack pulls

So you're lifting again? Wtf program are you on now?

I am on the "I Am Im2manly And I Do What I Want" program. It is abbreviated IAIAIDWIW program.