Friendly Neighborhood Spider-Man

[Jab1]

I have to say, I'm pretty excited by how well you're gonna do following this kind of training. Keeping the weight light is smart, as is working on form and all that ****. Great stuff.

[Spidey22]

I have to say, I'm pretty excited by how well you're gonna do following this kind of training. Keeping the weight light is smart, as is working on form and all that ****. Great stuff.

Thanks man. I realized that kind of cycling the whole 'go heavy' with 'getting a pump' is really the way to go, especially seeing how you would train 2x a day mulitple days a week and make great progress, just by managing the stress and such.. Obviously getting stronger is great, but if it's not with solid form and hitting what I intend it to hit, what's the point? lol

1/18/13

1/18/13

DB Inclines: So I guess I'm retarded or, idk. But I couldn't kick the 85's up by myself for the life of me. Even asked someone to help, and still, left arm would just collapse. lol. Yet, 80's, no problem lol. 90s rest
80'sx10
70'sx10,8
60'sx9
55'sx10

Supinated Pulldown's: Great pump. Lats were noticeably full after this. 90s rest
255x8
235x8
215x8
195x10
180x10

CG Floor Press: Well, these are hard. lol. But all triceps, so I'm not complaining. Honestly feel the exercise is just kind of still new, and I'll get the hang of it in a week or so. 90s rest
135x7
115x8
95x10,9,8

DB Curls: Got my 'groove' with these today. Took a bit, but once I found it, was probably one of the better bicep pumps I've ever gotten. 60s rest
30'sx9
25'sx10,8
20'sx10,8

Great workout. Felt really strong. I guess I'm going to have to always get a solid spot on that first rep of DB's if it's a weight I can't handle for 10+ reps. Kind of irritating, because I seem to always ask for a spot for JUST the first rep, yet they want to help the entire set. No biggie though.

[AestheticAustin]

Wassup brah,

See you're still killing it. Likin' that go heavy and get a pump stuff too. Both important.

[Spidey22]

Wassup brah,

See you're still killing it. Likin' that go heavy and get a pump stuff too. Both important.

Thanks bud. Trying to just catch up to you, seeing as we have similar goals, just with you being quite a bit closer lol

LAST DAY OF MY RAMP THANK GOD

1/19/13

Upright Row/Laterals: Strong delt contractions. 60s rest
50'sx10
45'sx10
35'sx8
25'sx10,8

Oly Squats: Eff these were hard. I played it safe with the weight drops though, and got all my reps cleanly. 90s rest
285x8
245x8
205x10
185x10,8

Hamstring Curls: Pump 4 dayz breh. 60s rest
170x8
155x8
140x8
125x10
110x10

Calves

Well, my whole body is aching now, but I'm done with my ramp. Will likely take 2 days off because MLK Day has the gym closed, then it's 3 weeks of trying to really build some strength and grow.

[NaturalPursuit]

whole body is aching = GROWING!

[Spidey22]

whole body is aching = GROWING!

Well it better! Or else I'm just a sadist

Week 1 of SuperGrowth/Training Phase

1/22/13

Hernon Rows: Felt great, tore up my midback. 3 min rest.
85'sx10
80'sx10
75'sx12

Decline BB: Felt strong, felt it in my chest. 3 min rest
185x10
175x10
165x10.5

Hammer Curls: Great pump in biceps and forearms. 2 min rest
45'sx12
40'sx12,10

PJR's: Stretch and pump in triceps was intense, and a little extra serratus work was a bonus. 2 min rest
65x12,10
60x12

Abs

Workout felt great. Longer rest periods felt like a gift from the heavens. Weighed in at 192.6 today. Still comfortable with how fat I am, so keeping on keeping on.

[Spidey22]

1/23/13

Haney Shrugs: Felt gooooood. 2 min rest
145x10
135x12,10

Oly Front Squats: Wanted 10-12, but getting the bar in the perfect area behind my front delts while not choking me is still awkward for me, so I'm losing reps as a result. 3 min rest.
210x8
185x10
175x8

RDL's: These felt perfect today, all hammies. 3 min rest
195x12
185x12,10

Calves

Workout was good. Going earlier in the day to beat the New Years Resolution/Spring Break crowd.

[Spidey22]

Yesterday's lifting

1/24/13

DB Incline: Felt really good, happy with all these reps. 3 min rest
85'sx7
75'sx10,8

Neutral Grip Pulldowns: Thought these would hit lats better then supinated, but sadly the attachment in bigger then just straight bar attachment used for most pulldowns. As a result of that an my long arms, I just couldn't get a good stretch :/ #LankyProblems 3 min rest
240x8
225x8
210x8


CG Floor Press: Went a tad too heavy on my first set, but felt really good. e min rest
145x6
135x8
125x8

DB Curls: theeee puuuuuumpppppz. 2 min rest
30'sx10,8
25'sx10

Felt good. Super icey and cold today. Hopefully class isn't cancelled.

[Spidey22]

1/25/13

Upright Rows/Laterals: Felt solid. 2 min rest
55'sx10
45'sx10
35'sx10

Oly Squats: Bleh, just felt weak today. 3 min rest
290x7
260x8
230x8

Leg Curls: Almost doing the whole stack. Yay. 2 min rest
170x10
155x10,8

Calves.

Can't tell if I'm still just recovering from the Ramp, or just tired from the first week of school, or maybe needing to eat more. Just not 'feeling' it last 2 days. It'll likely pass soon.

[Spidey22]

1/26/13

Hernon Rows: Felt super solid today. Strong contraction, but lower reps = no pump. 3 min rest
90'sx7,5
85'sx7

BB Decline: Felt really good. I had 6th rep with 205, but decided to keep it in the tank. 3 min rest
205x5
195x7,5

DB Hammer Curls: Felt strong, once again contraction but no real pump. 2 min rest.
50'sx7,6,5

PJR's: Super solid, hits the triceps well and kind of stretches the back and chest, which get hit earlier in the workout. 2 min rest
75x7,6,5

Abs

Welp, I was right. Usually the last 2 sessions of the first Training/Supergrowth go great, and this did. Everything felt strong, I felt good, and feel I'm looking better. I'm sitting at about 193 consistently, morning weight. At 6'2", that's still tiny, but I'm not fat, so I'm feeling I'm on the right track.

[Spidey22]

1/27/13

Haney Shrugs: Felt pretty good. 2 min rest
155x7
145x7
135x7

Oly Front Squats: Gosh these rape my body. Had another rep with 225 but knew I might lose the bar so I was like **** that. 3 min rest
225x5
205x6
195x5

RDL's: Goooooooooooood stretch in the hammies. 3 min rest
225x7,6,5

Calves

Workout was good. Felt strong on everything. Front Squat Oly style are just really hard lol. Keeping everything tight is muy dificil.

[Spidey22]

1/29/13

DB Incline: Wish I had got more on the top set but no biggie. 3 min rest.
80'sx10
70'sx12,11

Supinated Pulldowns: Think I'm strong enough now + have a good enough MMC with my back that I'll likely switch to Neutral Grip Chins. 3 min rest.
245x10
225x10
210x10

CG Floor Press: Felt good. 3 min rest
135x11
125x12,10

DB Curls: Pumptastic. 2 min rest
30'sx12,10
25'sx12

Abs

Workout wasn't stupid amazing, but was pretty solid. I've kind of been slacking on eating I feel, need to stay on it.

[Spidey22]

1/30/13

Laterals: Goooooood pump. 2 min rest
30'sx3x10-12

Single Leg Curls: Decided I'd take a note out of Meadow's book, and try ham curls first. 2 min rest
100x10
90x12,10

Oly Squats: ANNNNNNDDDD I did NOT like the Leg Curls first. Honestly felt these less in my legs and made my knees hurt a bit (which I've never had happen). But at least I know now. 3 min rest
255x10
225x10
205x12

Calves

Well the Leg Curls before Squats isn't for me. Less weight and less stimulation plus knee funkiness is not for me.

[Spidey22]

1/31/13

Hernon Rows: Awesome feeling in mid back and lower lats. 3 min rest
90'sx9
80'sx10,8

BB Decline: Was unsure to go for 8 on the top set, so saved it. 3 min rest.
195x7
185x8
175x8

DB Hammer Curls: Strong pump. 2 min rest
50'sx10,8
45'sx9

PJR's: Hits triceps perfect, and stretches my pumped chest and lats. 2 min rest
75'sx3x8-10

Abs

Good workout. Strength isn't blasting through the roof or anything, but it's getting there.

[Jab1]

Strength is definitely getting there dude, very solid right now.

[Spidey22]

Strength is definitely getting there dude, very solid right now.

Thanks. Slowly but surely.

2/1/13

Haney Shrugs: 2 min rest
155x9
135x10,8

Oly Front Squats: 3 min rest
215x7
205x7
185x10

RDL's: 3 min rest
225x3x8-10

Calves

Workout was alright. Kind of tired though.

[Spidey22]

Yesterday's session

2/2/13

DB Inclines: Had to get help on the first rep. 3 min rest
90'sx4
80'sx7,5

Neutral Grip Chins: Felt really good, all solid reps. 3 min rest
+30x6
+15x7,5

CG Floor Press: 3 min rest
155x6
145x6,5

DB Curls: 2 min rest
35'sx7,6
30'sx7

Abs

Today's:

2/3/13

DB Upright Rows: 2 min rest
60'sx7,6
55'sx7

Oly Squats: Top set wasn't gorgeous, knees kind of still caving. 3 min rest
305x4
280x5
260x7

Single Leg Curls: 2 min rest
120x3x5-7

Calves

Good workouts. Life is quite stressful right now, so the gym has been quite therapeutic. I seem to be in a funk, and can't knock myself out of it.

[Spidey22]

2/5/13

Decline BB: Did these first today. Huge pump. 3 min rest
190x11
175x10
165x10

Hernon Rows: Gosh tore my back up. 3 min rest
90'sx12
80'sx12,10

PJR's: 2 min rest
75'sx3x10-12

Hammer Curls: 2 min rest
50'sx12
45'sx12
40'sx12

Abs

Really good workout today. Tired and fatigued a lot outside the gym, but really 'turning it on' when I'm in there.

[Spidey22]

Updated pictures. Sitting at 193ish most days. A tad bloofy obviously being on dat dere bulking, but have made improvements in my shoulder girdle region I feel (chest, delts, upper back). At least that's what's been getting the most comments. Sorry for the bad posing, I'm trying to learn to flare my lats so you can see them from the front, but not good at it. lol

[Spidey22]

2/6/13

Haney Shrugs: Felt good, but need to do these later as to not fatigue my upper back. 2 min rest
155x11
145x12
135x12

Oly Front Squats: Meh. 3 min rest
205x9
190x9
175x10

RDL's: 3 min rest
245x10
225x12,10

Calves

Workout was decent. Need to do Front Squats first though.

[Spidey22]

2/7/13

DB Incline: 3 min rest
85'sx8
75'sx10,8

Neutral Chins: 3 min rest
+30x6
+15x10,7

CG Floor Press: Eff. 3 min rest
155x6
145x8
135x7

DB Curls: 2 min rest
35'sx3x8-10

Abs

Good workout. Bumped my cals up, seeing as I was getting sore more often, losing a bit of weight, and just tired. Felt better today.

[Jab1]

Dat face in the third pic lmao.

You look great dude, very lean. Girls are gonna be loving your physique right now.

[Spidey22]

Dat face in the third pic lmao.

You look great dude, very lean. Girls are gonna be loving your physique right now.

HAAHAHAHAHA Yeah dat dere strain face. And yeah, I have the perfect 'college girl' physique, or at least what they like. lol. Hopefully, I can put on another 15lbs or so without getting much fatter. lol

2/8/13

Oly Squats: Solid form on all reps. 3 min rest
290x7
255x8
225x10

Single Leg Curls: 2 min rest
120x10,8
110x9

Upright Rows/Laterals: 2 min rest
60'sx10
45'sx10
30'sx10

Calves

Workout was great. Felt strong. A bit tired, but got through it.

[pastorpritch]

Progress is lookin' good man! Abs are poppin

[Jab1]

Are you going to failure or leaving a couple reps in the tank with your top sets? What's your progression plan atm?

[Spidey22]

Progress is lookin' good man! Abs are poppin

Thanks man. Got lucky in the abs department, kind of naturally 'thick'. Allows me to be a bit fatter and still give the impression of leanness

[Spidey22]

Are you going to failure or leaving a couple reps in the tank with your top sets? What's your progression plan atm?

Um, kind of depends on the movement or day. Most the time with pressing, I leave a rep in the tank, just because grinders kind of seem to not go well with pressing for me. Pulling movements are always to failure. Squats depends on the day, but 9 times out of 10, I rack the weight feeling like I had one more in me. Small movements for delts and arms are to failure OR to the point I don't feel the movement anymore.

Progression is still the just trying to beat the log book, seeing as I'm still weak enough that bigger numbers is probably the quickest route to muscle for me (along with eating). So that first set, I ALWAYS try to get another rep or add 5 lbs, but sometimes that just doesn't happen. In that case, I just try to match what I did last week on the top set, and add weight/reps with the back off sets. Basically, just leave the gym having done more reps/weight/volume then I did last week. Little by little, it adds up over time lol.

Plus, this program cycles rep ranges and rest periods and stuff, so I can't really 'plateau' for too long. Lol. Big Beyond Belief s great, and I'l likely hire Phil Hernon (who's principles are the foundation for BBB) in the near future. Literally every piece of his advice I've stumbled upon on the internet and have done has been awesome for me, so I think I'm going to start actually utilizing his full services.

[Spidey22]

2/9/13

Decline BB: Always had a rep in the tank. 3 min rest
210x5
195x7,5

Hernon Rows: 3 min rest
100'sx6
95'sx7,5

PJR's: 2 min rest
85'sx3x5-7

Hammer Curls: 2 min rest
60'sx6
55'sx7
50'sx7

Good workout. Feeling good now that I've upped calories a good deal.

[Spidey22]

2/10/13

Oly Front Squats: Used clean grip today. WAY better. All reps were smooth. 3 min rest
235x5
215x5
205x5

RDL's: Literally had my hamstrings feeling like they were going to rip (in a good way). 3 min rest
275x3x5-7

Haney Shrugs: 2 min rest
165x5
155x6
145x7

Calves

Good workout. Played basketball for like 3 hours afterwards. Need to eat a ton now.

[Spidey22]

2/12/13

DB Incline: Took KingBeef's form advice on these with semi-pronated grip. Less weight, but felt AWESOME. 2.5 min rest
70'sx12,10
65'sx10

Neutral Chins: High reps blow. 2.5 min rest
BWx 12,10,8

CG Floor Press: These were all really easy. 2.5 min rest
135x12,10
125x9

DB Curls: 90s rest
30'sx12,10
25'sx12

Abs

Today just wanted to hit my rep range. Did every movement kind of 'piston' style, trying to not lockout at the top and keep constant tension. Felt good.