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  1. #1
    Squats and Milk Bando's Avatar
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    Bando: Daily Diary of a Swollen Oldie

    Welcome.

    I've been lifting for 4 years and 4 months, about 3 1/2 years in a gym seriously. I've suffered with elbow and shoulder problems, I beat the shoulder issues by excluding weighted dips and doing RC work. I could write pages on what I do to keep my elbows happy.

    My philosophy is big 3, big 3 and more big 3.

    Here's my recent DL PB:



    This is how I squat:



    Never took vids of BP, but I use dumbells 99% of the time.

    One of the things I do to save my elbows on BP is a light/high rep week, followed by a heavy lower rep week, I also wear elbow sleeves.

    Last week I did:

    Flat:
    75's x 8
    85's x 8
    100's x 6, and a spotter helped me get 7 (a PB)

    Incline:
    75 x 8
    75 x 6
    70 x 7

    Decline Barbell:

    175 x 8
    175 x 7
    175 x 8

    (see Meatpants I told you our lifts were similar )

    Weighted dips on a lark
    25 DB held by my feet x7, x6, x8, then bodyweight to failure for 3 sets.

    Today

    Light/hi rep chest week:

    (I do this in a gym with DB's that only go up to 70's to keep my ego in check)
    Incline press:

    70's x 9
    70's x 9
    70's x 9

    Decline:

    70's x 10, x 10, x 9

    Flat
    70 x 8, x 8 (really feeling it at this point)

    Drop sets
    60's x 15, 50's x 7, 40's x 7 (at this point I thought blood was gonna start squirting out of my nipples)

    DB pullovers 70's x 12 x 3 sets.

    Flyes, Incline 35 x 12, flat 40 x 10, decline 35 x 12.

    Stretch time.

    Comments, criticisms and death threats welcome. Also welcome on journal writing etiquette or convention.

    Bando
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  2. #2
    Patchouli Hopper righter's Avatar
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    1st!

    Added after reading post:

    Holy deadlift! Nice vid. Your squats look great. Nice and deep.

    lol @ blood squirting from nips.

    Welcome to the journals!
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  3. #3
    Banned KrohDaddi's Avatar
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    is 'Bando' a brand of bulldozer or other form of earth-moving equipment?
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  4. #4
    Squats and Milk Bando's Avatar
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    Originally Posted by KrohDaddi View Post
    is 'Bando' a brand of bulldozer or other form of earth-moving equipment?
    Have not moved the earth yet, but I'm only 43.
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  5. #5
    . Brackneyc's Avatar
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    Dammit, I was going for 1st.

    Subbed.
    Stall your deal with Sosa.
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  6. #6
    Registered User tonsti's Avatar
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    Count me in!great vids!great form!
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  7. #7
    **S U P E R B E A S T** Meatpants's Avatar
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    Beast mode engaged.

    IN!
    To whom much is given, much is expected.

    Victory is reserved for those willing to pay its price.
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  8. #8
    Registered User glsfitness's Avatar
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    Rock On !!!!!
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  9. #9
    ~~~~~~ baker's Avatar
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    Grip and rip, I like it.

    What's your split look like?

    Subbed.
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  10. #10
    Squats and Milk Bando's Avatar
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    .

    <-- this back is a guy who can bang out 50 pullups, not a guy who can DL 370

    Originally Posted by baker View Post
    Grip and rip, I like it.

    What's your split look like?

    Subbed.
    Ideally 6 weeks of:

    Day 1: Chest and Tri's
    Day 2: Back and Bi's
    Day 3: Legs and abs
    Day 4: off
    Day 5: repeat cycle

    Followed by 6 weeks of:

    Day 1: Chest
    Day 2: Back
    Day 3: Legs
    Day 4: off
    Day 5: Abs and arms
    Day 6: off
    Day 7: repeat at day 1.

    Right now I'm in the OV35 DL Comp:
    http://forum.bodybuilding.com/showth...hp?t=124707991

    so I'm hitting back twice a week, a width day and thickness day.
    Last edited by Bando; 11-23-2010 at 07:58 PM.
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  11. #11
    GO GREEN! tmonkey's Avatar
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    in on page one? and subbed
    Thanks,
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  12. #12
    Threadweaver- Psyche Hero hochspeyer's Avatar
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    In on page 1!
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  13. #13
    *Ouch* Pretty Hardcore's Avatar
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    I like your philosphy on the big 3, mine too. Videos are great, you have really good form too.

    subbed.
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  14. #14
    Banned -=FLEX=-'s Avatar
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    Talking 13th!

    Damn. Late to the party again.



    -=FLEX=-
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  15. #15
    Squats and Milk Bando's Avatar
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    Originally Posted by -=FLEX=- View Post
    Damn. Late to the party again.



    -=FLEX=-
    Well at least you brought beer
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  16. #16
    **S U P E R B E A S T** Meatpants's Avatar
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    Pass me a sammich!
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  17. #17
    . Brackneyc's Avatar
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    Originally Posted by -=FLEX=- View Post
    Damn. Late to the party again.



    -=FLEX=-

    You and MP are here NOW it is a party.
    Stall your deal with Sosa.
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  18. #18
    Not Photoshopped taylor9569's Avatar
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    Always wanted to be in on the first page of a journal................subbed
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    Yay 1st page!!! Subbed!!!

    DAMN Bando SRS STRONG!!!!!
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  20. #20
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    Yo!

    I'm in!

    Lessons Dee learned from DL vid:

    1) I need more colourful plates.. grey is boring.. although my pink outfit was prettier than yours

    2) I need to pull more faces


    Welcome to the journals Adam
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  21. #21
    Banned KrohDaddi's Avatar
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    Originally Posted by Bando View Post
    Have not moved the earth yet, but I'm only 43.
    i won't be 43 for hours
    nah nah
    you're older than me

    since i lost so much meat off of my back recently i have to ask why anyone would want a thicker back

    especially since i don't have enough plate on hand to restore mine

    and i don't have enough space to set up my incline plate-loaded sled and do my middleback exercises with my pistol-grip handleset
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  22. #22
    **S U P E R B E A S T** Meatpants's Avatar
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    Originally Posted by KrohDaddi View Post
    since i lost so much meat off of my back recently i have to ask why anyone would want a thicker back
    Thicker as in muscle, not fat. Who, that is into bodybuilding doesn't want a thicker back? You keep increasing deads and your gonna get a thicker back.


    Hey Adam. By my count it was leg day..........


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  23. #23
    Teacher and Bodybuilder BergMuscle's Avatar
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    In for the ride.
    A bodybuilder uses the weight to work the muscle.

    There are no accidents. Everything happens for a reason and usually at exactly the right time.

    Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm

    "That's Mr. Muscles to you." - me to a gym-mate a ways back
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  24. #24
    Squats and Milk Bando's Avatar
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    Late day workout doomed to mediocrity. Wanted to take a new squat vid and had it on still pics rather than video, so the flash goes off - not cool in a gym. Then I didn't get the vid because memory was full

    Squats:

    115 x 8
    155 x 6
    225 x 6 <- phailed video set
    185 x 5
    135 x 12

    Leg curls:

    100 x 10
    120 x 10
    130 x 12

    supersetted with:

    leg extensions:

    100 x 10
    120 x 10
    140 x 12

    Calves
    Abs
    Cardio

    If it weren't for my journal I probably would have taken today off, in retrospect maybe I should have.
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    ***Dirty South Crew***

    "You need to fire it up. You need to grab a hold of that line between speed and chaos, and you need to wrestle it to the ground like a demon cobra! And then, when the fear rises up in your belly, you use it. And you know that fear is powerful, because it has been there for billions of years. And it is good. And you use it. And you ride it; you ride it like a skeleton horse through the gates of hell, and then you win."
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  25. #25
    Banned -=FLEX=-'s Avatar
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    Originally Posted by Bando View Post
    Late day workout doomed to mediocrity. Wanted to take a new squat vid and had it on still pics rather than video, so the flash goes off - not cool in a gym.
    D'oh!

    -=FLEX=-
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  26. #26
    Registered User Oceanside's Avatar
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    Originally Posted by Bando View Post



    if you look really hard you can actually see steam coming out of his little ears on the 4th and 5th reps.
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  27. #27
    GO GREEN! tmonkey's Avatar
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    any workout is a good one imo

    some r just better then others
    Thanks,
    TM

    No Crybabies

    http://tmonkey.proboards.com/index.cgi

    dsc gear
    http://www.zazzle.com/thedirtysouthlifts

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  28. #28
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    cementing gains is not mediocrity
    you can only lay so many bricks before you have to let the wall set
    or the weight of the upper courses will squeeze the mortar out of the lower joints
    take some time to clean up your joints and get things neat and set up for another blur of activity when conditions are right
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  29. #29
    Not Photoshopped taylor9569's Avatar
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    Originally Posted by tmonkey View Post
    any workout is a good one imo

    some r just better then others
    ^^^^^^^^^^^this x 2^^^^^^^^^^^^^^

    Put it behind you and move on
    No Bull$hit or E-Stats

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    Rep 9 Crew

    Journal; http://forum.bodybuilding.com/showthread.php?t=124422421

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  30. #30
    Squats and Milk Bando's Avatar
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    Arm Day

    This is the week I give arms their own day, next week they'll be paired with back and chest day.

    Bodyhard Curls:

    wu: 20's x 7
    35's x 8
    35's x 8
    35's x7

    standing ez bar curls:

    80 x 13
    100 x 8
    100 x 7
    100 x 6

    Superset:

    Skull crushers:

    100 x 10
    100 x 12
    100 x 12
    100 x 10

    with standing preacher 1 arm hammer curls:

    30 x 8
    35 x 7

    with standing hammer curls:

    30's x 12 x 2

    1 set concentration curls 30 x 12

    / biceps

    decline reverse DB Hammer curls (skullcrusher w/ DB's)

    40's x 10 x 3

    CGBP's

    115 x 12
    135 x 12
    155 x 8
    forced reps to fail

    Close Grips pushups w/feet on the bench

    2 sets to fail ~ 20 reps.

    Plenty of gas in the tank after nap(s) today
    Good day was good.
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