Black_Spit's training Journal

**Black_Spit** · 05-30-2012, 04:05 AM

Felt really good on bench this morning. I think that 305x5 is actually a pr. These were very good reps too. A couple of them were paused.

Bench Press-
45x3
135x3
185x3
225x2
275x1
305x5 95% of 531 max <<<PR>>>

Hammer Incline-
3x10

Pressdowns-
3x10

Reverse Pressdowns-
3x10

Bike-
12 min

Well, thats it for the hard stuff this week. The rest is just volume back and shoulders. This morning was the strongest I've felt since I started this weight loss stuff. The only thing I did differently was mix one of those low calorie gatorades with my pre w/o drink this AM where I would normally just have the pre w/o. So maybe I just learned that during a deficit, my body says that 12g carbs pre w/o is way better than 0.

**Juggernaut0** · 05-30-2012, 04:41 AM

Nice. Save that bench strength!

**bmontgomery87** · 05-30-2012, 05:04 AM

95% for 5 is a nice PR.

Is that a pretty true training max or fairly low?

Either way, congrats on the PR. Impressive.

**NC_Tarheel** · 05-30-2012, 05:14 AM

Brian Siders???

Is that you????

**Black_Spit** · 05-30-2012, 05:14 AM

Originally Posted by bmontgomery87

95% for 5 is a nice PR.

Is that a pretty true training max or fairly low?

Either way, congrats on the PR. Impressive.

Thanks.

Its 90% of my best. My pr bench is 355, and I'm using 320 as a training max. After dropping 12-13 pounds now, I wouldn't want to be trying to use my real max right now. But I do think I can probably add 5 pounds to 90% of my max indefinitely while I work on losing some pounds...

**bmontgomery87** · 05-30-2012, 05:15 AM

Originally Posted by Black_Spit

Thanks.

Its 90% of my best. My pr bench is 355, and I'm using 320 as a training max. After dropping 12-13 pounds now, I wouldn't want to be trying to use my real max right now. But I do think I can probably add 5 pounds to 90% of my max indefinitely while I work on losing some pounds...

That's the way to go. If you're losing weight and still able to make those jumps every month, you'redoingitright.

**Black_Spit** · 05-30-2012, 05:17 AM

Originally Posted by NC_Tarheel

Brian Siders???

Is that you????

I think my little 305x5 bench kinda pales in comparison to his 799 bench.

**Black_Spit** · 05-31-2012, 04:42 AM

Woke up an hour late somehow and still made it in and got done what I needed to get done...

I think it's going to be nice to have a few days a week where I don't have to hit any percentages or live up to any old sets/reps. Its a necessary and motivating thing some days, but so was today actually, with only one plan... To train back and biceps.

DB Incline Rows-
3x10

Pulldowns-
3x15/10/10

Hammer Rows-
3x10

Band Rows-
3x10

Light Hammer Curls-
3x10

BB Curls-
3x10

Bike-
12 min

Went really light on the curls bc in recent months (2 years really) all I've done is thrown in a set of 15 rep hammer curls at the end of a bench workout, so I dont want to have debilitating soreness for 4 days by being over zealous.

Shoulders/Traps tomorrow. Deload bench/squat next week.

**NC_Tarheel** · 05-31-2012, 04:45 AM

I'm liking your initial set up man. It should be a nice break for your joints and you can still get nasty at the beginning of the week on squat and bench.

Are you a powerbuilder now???

**Black_Spit** · 05-31-2012, 04:56 AM

Originally Posted by NC_Tarheel

Are you a powerbuilder now???

Im not big on labels brochacho. My goals are simple and attainable. I wanna look like Jay Cutler and lift like Donnie Thompson. I'm even willing to put in like 6 weeks worth of work to make that a reality...

**bmontgomery87** · 05-31-2012, 05:27 AM

Originally Posted by Black_Spit

Im not big on labels brochacho. My goals are simple and attainable. I wanna look like Jay Cutler and lift like Donnie Thompson. I'm even willing to put in like 6 weeks worth of work to make that a reality...

just get some creatine and eat chicken.

no problem

**thom2355** · 05-31-2012, 05:53 AM

Originally Posted by Black_Spit

Im not big on labels brochacho. My goals are simple and attainable. I wanna look like Jay Cutler and lift like Donnie Thompson. I'm even willing to put in like 6 weeks worth of work to make that a reality...

And reach your goals you shall.

**NC_Tarheel** · 05-31-2012, 06:03 AM

Originally Posted by Black_Spit

Im not big on labels brochacho. My goals are simple and attainable. I wanna look like Jay Cutler and lift like Donnie Thompson. I'm even willing to put in like 6 weeks worth of work to make that a reality...

Give it at least 8 weeks bro...gains like that take a little more time than you think...

**Black_Spit** · 06-01-2012, 04:37 AM

Pretty happy with today. Pressing (bench as well as overhead)doesn't seem to be suffering from reduced calories yet.

Press-
45x5
95x5
135x3
185x1
205x4 <<<PR>>>

Cable Lateral Raises-
3x10

DB Upright Rows-
3x10

DB Shrugs-
3x10

Face Pulls-
3x15

Basically Jim Wendlers Yoke article minus those pesky power cleans.

Walk (treadmill 2.5 incline)-
12 minutes

**NC_Tarheel** · 06-01-2012, 04:49 AM

If that's a strict press, I am officially jelly

**Black_Spit** · 06-01-2012, 04:54 AM

Originally Posted by NC_Tarheel

If that's a strict press, I am officially jelly

It is a strict press. Don't be jelly though. I'm sure it will go down as my weight goes down.

It's funny, my shoulders felt like I could do much more... But my body was literally shaking a little bit, so I cut the reps off at 4. I guess the shaking thing is normal as I've seen it happen to people DL'ing. Never happened to me before though.

**Mike.Moore** · 06-01-2012, 06:00 AM

I think I have competition on OHPs.....

**Black_Spit** · 06-01-2012, 06:27 AM

Originally Posted by Mike.Moore

I think I have competition on OHPs.....

New goal- OHP more than Mike Moore.

Plan of action- Stab Mike Moore in the shoulder before next shoulder workout...

**NC_Tarheel** · 06-01-2012, 07:44 AM

Originally Posted by Black_Spit

New goal- OHP more than Mike Moore.

Plan of action- Stab Mike Moore in the shoulder before next shoulder workout...

bahahaha

**Black_Spit** · 06-01-2012, 06:15 PM

Just weighed 298.8 @ 8:00 pm after eating 5 times today...

So it's coming down. I already feel much better after dropping only 13 lb now.

**martin_mathers** · 06-01-2012, 06:34 PM

time for nudez?

**Black_Spit** · 06-01-2012, 06:42 PM

Originally Posted by martin_mathers

time for nudez?

Mock me if you must... But a year from now when my babyslayer cut is complete, I'll be the one putting on teh abz and gun show!

**Black_Spit** · 06-02-2012, 10:56 AM

Just finishing up Jay Cutlers book CEO Muscle. It's a pretty good read actually especially the first half which is a bio.

But then I just read/watched this,
http://articles.elitefts.com/nutriti...eds-formatted/
which is the real reason I'm making a post right now. I lold @ the video:

6 Foods that work-
Whites
Oats
Tuna
Banana
Chicken Breast
Brown Rice/Sweet Potato

**LoveMyInk** · 06-02-2012, 10:57 AM

Originally Posted by martin_mathers

time for nudez?

Yes please

**Iceman1800** · 06-02-2012, 11:00 AM

Originally Posted by martin_mathers

time for nudez?

He can't unleash that in public. It could hurt people

**martin_mathers** · 06-02-2012, 11:22 AM

Originally Posted by Iceman1800

He can't unleash that in public. It could hurt people

the only thing it could hurt is my laptop and the keyboard.

**Black_Spit** · 06-03-2012, 01:23 PM

Kid toss-

65 lb x15 ft
75 lb x15 ft <<<PR>>>

**B1GinNY82307** · 06-03-2012, 01:28 PM

Lolz, nice form on dat dere kid tosses!

**martin_mathers** · 06-03-2012, 01:45 PM

gotta stay tighter, keep your head up and get those hips through.

**Black_Spit** · 06-04-2012, 04:31 AM

Deload Squat Day

Pause Squat-
45x3
135x3
225x3
315x5 <<<app 60%>>>

Sorry video was too short to edit down from iPhone. FF to :35 sec.

Leg Ext-
3x25/15/15

Pull Throughs (Avg Band)-
3x10

Standing Abs-*
3x15

Seated Leg Curls-
3x10

Bike-
15 min

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