Friendly Neighborhood Spider-Man

[Spidey22]

Jab1: Thanks man. Always appreciate your insight. Yeah, I'm not really the guy who tried to get laid often. Ya'll were pretty clear Girl #2 was best, so I'm hanign out with her tonight

Eff forgot to post last few days. Yesterday's session.

11/8/12

DB Incline: Damn, this sucked. 90s rest periods
80'sx8
75'sx8
65'sx9
60'sx10,8

Supinated Pulldowns: Latter sets all about that MMC. 90s rest
240x8.5
215x10
200x10
185x10,8

Straight Bar Curls: Last set I did a BIG squeeze at the top of every rep. OMG kill me. Hurt so bad. 60s rest
90x10
80x10
70x10
60x10
50x10

Calves.

Great workout. Felt pretty strong. Will post today's session later.

[Jab1]

Jab1: Thanks man. Always appreciate your insight. Yeah, I'm not really the guy who tried to get laid often. Ya'll were pretty clear Girl #2 was best, so I'm hanign out with her tonight

Enjoy.

And yeah, I wasn't either, but it just seemed to happen all the time, ya know? lol

Very nice looking workout!

[Spidey22]

Enjoy.

And yeah, I wasn't either, but it just seemed to happen all the time, ya know? lol

Very nice looking workout!

Thanks man! Workouts are going good, happy with my progress as of late!

11/9/12

CGBP: All reps were fast, no grinders. 90s rest
175x9
155x10,8
135x10,10

Rear Delt Flies/Swings: Feet up, lying on bench, no body English. 60s rest
25'sx25,20
20'sx20
15'sx25,20

Back Squats: Used basically perfect form, not grinders. 90s rest
295x6 <--- just didn't want to push it
255x8
225x10,8
205x10

Abs

Solid day felt great. Decided I will do the next 3 weeks of my Supergowth phase, then likely go to 4x a week split for about a month for intramural basketball.

Also, hung out with the cute Scarlet haired girl (AKA Girl #2). Went great.

[Jab1]

Thanks man! Workouts are going good, happy with my progress as of late!

11/9/12

CGBP: All reps were fast, no grinders. 90s rest
175x9
155x10,8
135x10,10

Rear Delt Flies/Swings: Feet up, lying on bench, no body English. 60s rest
25'sx25,20
20'sx20
15'sx25,20

Back Squats: Used basically perfect form, not grinders. 90s rest
295x6 <--- just didn't want to push it
255x8
225x10,8
205x10

Abs

Solid day felt great. Decided I will do the next 3 weeks of my Supergowth phase, then likely go to 4x a week split for about a month for intramural basketball.

Also, hung out with the cute Scarlet haired girl (AKA Girl #2). Went great.

Squats are getting strong!

Did you piitb?

[NaturalPursuit]

STRONG squats man! and sounds like you had a fun time with that chick

[Spidey22]

Did you piitb?

Is there even another option??

11/11/12

TRAINING PHASE

DB Incline: Felt pretty good. Just didn't feel like the 10 rep on the top set would be 'smooth' enough to even count, so kept one in the tank. 3 min rest
75'sx9
65'sx12,10

Supinated Pulldowns: Good form, controlled. Last set, really held the contraction. Raped my back. 3 min rest
235x10
215x10
195x12

Straight Bar Curls: lighten load just a tad, stricter form, trying to flex hard at the top. Crazy pump. 2 min rest
75x10
70x10
65x12

Calves

Good workout overall. This week I probably won't destroy the weight, because I'll still be recovering from the 'overtraining' ramp thingy before hand. But come next week, that's usually when I feel best on this program.

183 lbs today, with waist still 31.5-32" (depending if I've ate or not), so seems to be quality weight. No real decrease in leanness, either, so going to keep trucking.

[Willbraahh]

Well I am the green goblin so look out!!!!!!

[Spidey22]

Well I am the green goblin so look out!!!!!!

Come at me bro

11/12/12

CGBP: Felt ok, but I hate these low benches. I have to concentrate so hard on not letting my ass pop up, that I'm not just focusing on the movement. 3 min rest
175x10
165x10
155x10

Rear Delt Flies/Swings: Just basically pumping the **** out of them. 2 min rest
25'sx32,27,23

Squats: Form was pretty solid with these. Trying hard not to grind to much. 3 min rest.
275x10
255x10
235x10

Abs

Workout was good. New post-workout meal is chicken and Belgian waffles I think. Just great.

[Spidey22]

11/13/12

HS Iso Row: Love this. I can add weight, and setting the seat really low makes me unable to really cheat and NOT use my back. 3 min rest
'385'x8
'365'x8
'335'x10

Cable Flies: Pec Deck was broken, so these instead. Strong contraction and stretch. 2 min rest
'20'x8
'18'x10
'16'x10

Seated Hammer Curls: Doing these on an incline, not allowing cheating, full stretch. Liked these a lot. 2 min rest
30'sx3x10

Calves

Good workout. Life is quite busy again. Projects and papers and work this week are hectic, and plus I'm to hang out with my friends and the new girl in my life. Training has been nice to have just to have 'me' time.

[Spidey22]

11/14/12

Lateral Swings/Raises: GREAT pump today. Delts were about to pop. 2 min rest
35'sx28
25'sx22
15'sx25

OH Rope Extensions: DB's and EZ bar were starting to feel more in my elbows then triceps. Decided that was dumb, so witched to cables. Much better contraction and stretch. 2 min rest
120x8
110x9
100x10

DB SLDL's: Deep stretch, trying to still make this movement 100% hammies. 2 min rest
85'sx10
80'sx10,9

Abs

Good quick workout. Nothing amazing, but left pumped. Got a solid compliment on my arms today, which is always nice, though I've realized they are seriously weak point. Them being as long as they are, I literally need to add probably 4" to even look kind of big. FML

[Jab1]

Is there even another option??

Not that I'm aware of?

11/14/12

Lateral Swings/Raises: GREAT pump today. Delts were about to pop. 2 min rest
35'sx28
25'sx22
15'sx25

OH Rope Extensions: DB's and EZ bar were starting to feel more in my elbows then triceps. Decided that was dumb, so witched to cables. Much better contraction and stretch. 2 min rest
120x8
110x9
100x10

DB SLDL's: Deep stretch, trying to still make this movement 100% hammies. 2 min rest
85'sx10
80'sx10,9

Abs

Good quick workout. Nothing amazing, but left pumped. Got a solid compliment on my arms today, which is always nice, though I've realized they are seriously weak point. Them being as long as they are, I literally need to add probably 4" to even look kind of big. FML

Workouts looking really solid dude. And never forget that our standards are not those of regular people - to look big by their standards well, you probably already do, and they're not necessarily wrong.

[NaturalPursuit]

great work yesterday!! always good to get compliments! I feel you on the arms...my arms are a weakpoint as well...going to bring em up!!!

[Spidey22]

Jab1: Thanks man. yeah, I've noticed that our standards are much higher then the general population. Guess that works to our advantage though

Natural Pursuit: Yeah man, any tips on how to bring them up? Honestly, my only strategy right now, is the same as everything else; do a 'heavy' set, all about progression, adding weight yada yada, then just pump the **** out of them with lighter sets. I'm open to more ideas though


11/15/12

DB Incline: These felt pretty strong. Probably underestimated, should have went with 80's on 2nd set. 3 min rest
85'sx5
75'sx2x7

Supinated Pulldowns: First set was for progression, preceding ones were really controlled, with the last set having a pause at the bottom of each rep. 3 min rest
245x5
225x7
210x7

Straight Bar Curls: Never get a pump with reps this low, but it's part of the program :/ 2 min rest
95x5
85x7
80x7

Calves

Workout was solid, felt good. It's about now that I kind of 'recover' from the overtraining of the ramp and feel really fresh. I was surprised, considering how little sleep I've gotten as of late, though. Really wanting to press the 100's on Incline soon, and to be repping the stack on Pulldowns, at least for my top 'sloppier' set. I can really see that I'm distancing myself from the 'pack' of a lot of other people in the gym. Feelsgoodman.jpeg

[Spidey22]

11/16/12

CGBP: No spotter, so had a rep in the tank on all these. 3 min rest
185x6
175x6
165x7

Rear Delt Swings/Flies: Last set had a pause at the top of each rep. Sorry bout ya, rear delts, get well soon.... 2 min rest
25'sx40,35
15'sx30

Squats: Meh, felt 'off' today, but still got my reps in and all that jazz. 3 min rest.
300x5
275x5
250x7

Abs

And out of there. Felt good, even with only roughly 5 hours of sleep. Flunked a test I think, and spent most of the day doing homework. Now time to relax for the weekend.

[Spidey22]

11/18/12

DB Incline: These felt great today. Chest was extremely pumped. 3 min rest
75'sx11
70'sx12,9

Supinated Pulldowns: Cheated too much on these. Lowering the weight next week. 3 min rest
235x10
215x11
200x10

Straight Bar Curls: Form was solid, such a pump. 2 min rest
80x10
75x10
70x12

Calves

Good workout, felt really good. Got a lot of sleep this weekend, feel a little rejuvenated.

Also, yesterday I played basketball, and almost caught a 2 handed alley-opp. It would have been sick, but I just lost the ball. I'd never tried to catch an oop (or at least not to cram it) and never dunked with 2 hands either, so just wasn't use to what was happening at all haha. But I seriously love lifting, because I'm naturally the least explosive or athletic person alive. Hoping my vert will increase a bit more as my Squat goes up. #CoolStoryBro

[NaturalPursuit]

STRONG db inclines!!!

[Spidey22]

STRONG db inclines!!!

Thanks my man! Finding the right form with these hasn't only allowed me to move up the DB rack, but actually get a INSANE chest pump, which I've always some what lacked in my training.

Yesterday's lifting

11/19/12

CGBP: Lost a rep on these, don't know why. Just felt, awkward. 3 min rest
175x9
165x10
155x10

Lateral Swings/Raises: Sick pump. 2 min rest
35'sx35
25'sx30
15'sx28

Squats: Felt great, strong. 3 min rest
280x10
260x10
235x12

Abs

Good workout. CGBP is pissing me off. These benches suck, just too low, and I suck at leg drive with low benches. Also, I think the Chest work the day before, are just not giving my triceps enough time to rest. Will likely switch my split in a few weeks. Into

A: Chest/Back/Triceps/Biceps
B: Delts/Quads/Hams/Abs/Calves

Just EOD 3x a week, with one off day. Obviously, CGBP numbers will be lower after DB presses and such, but will likely to work on my form a little better, and give them more rest through the week. Also, I'll now be able to do more hammie work, which is never a bad thing. This is just an 'alternative' split used by Phil Hernon, and will likely use the same 'cycling' of rep ranges and ramps as Big Beyond Belief. Also, weighed in 182.7 lbs.

[Spidey22]

11/20/12

HS Rows: Good contraction, felt great. 3 min rest.
385x9
365x10
345x10

Cable Flies: Deep stretch, and strong squeeze at the top. Pump city. 2 min rest
'20'x10
'18'x10,8

Seated Hammer Curls: Great stretch with the incline, and gave a great pump. 2 min rest
35'sx10
30'sx10,8

Calves

Got a great pump. Actually look moderately aesthetic without a shirt, just need to add like 100lbs of LBM to look great haha.

Also, my birthday is this week, so my fridge is stock full of brownies, cupcakes, cookies, and ice cream that different girls in my dorm have made or brought me. So I'm about to backload like a mofo and probably pass out. Yay

[NaturalPursuit]

LOVE HS rows!!! big ass weight on there my man!

[fr0IVIan]

I posted in BOI but I figure you need a reminder to

GET FAT KEDDDD

[Spidey22]

Natty Emperor: Yeah, I love it man. Allows for progression, while still hitting the intended muscle, which I could never really get with BB rows (became a cheat-fest)

Fro-Man: I'm literally going to eat my BW in food.

Last two workouts have been good ones. Lifted with my younger 13 year old brother. In the same vain as my other workouts, but just using my home gym (so BB Incline instead of DB incline, Weighted Pull-ups instead of Pulldowns). He's wanting to do Big Beyond Belief, so just showing him how it was. Highlights for me were:

Incline BB Press: 180x5
Weighted Chins: +45x7
SLDL: 185x3x10

Weight on the scale today said 184.5, but is likely a little 'off'. Will accept Det's challenge, get my bloat on. Before and after pictures to come.

[Spidey22]

Annnnnndddddd here are some progress pics. This is no food in me on anything. Between 182-185, morning waist measurement always in the 31-32" range. Yayyyy.

Ohh, btw, back pic isn't flexed or anything. Impressed that I have a slight V-taper coming along, though.

[Jab1]

Very lean dude, looking sexy. Chicks must like!

[Spidey22]

Very lean dude, looking sexy. Chicks must like!

Thanks brother. I'm staying pretty lean while gaining little by little, so hopefully I can just keep plugging away until I'm lean AND massive.

Posted on ********, but ended up gaining 9.5 lbs in the 6 hours from Thanksgiving gorging. Today is my birthday, so the massacre will continue. And I have another Thanksgiving tomorrow. Literally I'm going to lose 5 lbs once basketball starts, so I need the extra wiggle room lol.

11/23/12

CGBP: So trying flat-footed benching again. Arch isn't as big anymore, but think I maybe be able to keep my ass on the Bench easier, and I can 'maintain' tightness longer with this set-up (sets 5+ reps). 3 min rest
185x6
175x2x5

Lateral Swings/Raises: Only have random DB's at my home gym, so just used what I had. 2 mins rest
40'sx30
25'sx27
15'sx30

Squats: Was expecting a decent PR with all my Carbloading yesterday, and was ecstatic with the results. 3 min rest
315x6!!!!!!!
295x5
275x7

Abs

SUPER HAPPY WITH THE SQUAT!!! First time doign anything with 3 plates a side really, so yay! Obviously not all too impressive, but a bench mark for none the less. Got more eating to do, gifts to open, and friends to visit. But honestly the Squat is the best gift I could give myself lol

[Jab1]

That is a legit squat dude, very impressive.

[Spidey22]

That is a legit squat dude, very impressive.

Thanks man, it felt good to dominate a weight I use to consider 'heavy' lol

So I skipped lifting yesterday, because I tweaked my shoulder on Friday during basketball, figured it needed some rest.

11/26/12

Rear Delt Flies/Swings: Just trying to get blood flow in my delts, to help it get better. 2 min rest
15'sx50
25'sx30
20'sx35

Squats: Flexibility in shoulder made this rough, but I got my reps. Didn't go all out, though, due to the shoulder. 3 min rest
285x10
260x10
235x12

Lying Hamstring Curls: Going to feel these tomorrow. 2 min rest
125x10
110x12,10

Abs

Good workout. REALLY want my shoulder to get better. Just got my arm hooked on another guys going for a rebound, and think it just got pulled. Just trying to ice it, the get it warm, massage it, all that jazz.

[Spidey22]

Just to show some progress thus far.

[Spidey22]

11/27/12

HS Rows: Tried to be careful, but these really made my shoulder feel better. 3 min rest
385x10
365x10,8

Cable Flies: Warmed up a lot because of my shoulder, but it raped my chest. 2 min rest
'20'x10,8
'18'x10

Seated Hammer Curls: Squeezed the whole way, great pump. 2 min
35'sx10,8
30'sx10

OH Rope Extensions: Meh, little iffy on my shoulder. 2 min rest
110x10
100x10
90x10

Calves

Good workout. Felt good, but shoulder still isn't fully healed. Go to be careful, seeing as my first intramural game is tmrw. It's tournament style, so we HAVE to win. Bleh.

[Jab1]

Tweaked shoulders are so annoying. Rest it up brah. Good luck in the game.

[Spidey22]

Sorry I've been gone guys. Kind of had a minor shoulder dislocation thingy, so had to take the rest of last week off. Taking it slow, but only thing I can't really do is flat/decline pressing for right now. Squatting may be difficult to, but we'll see today. Regardless, got back in the gym yesterday

12/2/12

DB Incline: Felt good, didn't push it terribly hard yet with the shoulder and all. 3 min rest
75'sx11
70'sx10
65'sx12

Supinated Pulldowns: Lightened weight just a tad, felt really good. 3 min rest
225x10
205x12
190x12

V-Bar Pushdowns: Tried to CGBP and Decline CG but shoulder wasn't having it. So not going to be able to have a 'money' lift for my triceps for a little awhile, but ohh well. 2 min rest
150x10
140x10
130x12

EZ Curls: Felt good, solid pump. 2 min rest
75x12
70x12
65x12

Quick workout. Felt good to be back in. Weighed in at 182.2, so lost a bit of weight over the not lifting portion (just ate whatever). Look a lot leaner though, and full. Think I hadn't taken a few days off in forever, so I feel fresh.

Ohh, and the 'new girl' (Scarlet Haired, Girl #2) in my life seems like a keeper, will be around for awhile. So solid Life PR there.