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Getting Serious about Getting Big


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this week has been rough, body-wise. i haven't been at 100% but i've been getting into the gym and going as hard as i can anyways. since i've started going to a new gym i've had to change a few lifts because there are quite literally no machines at this gym, but that's for the best i think. OHP was really rough at the end of the day today. i've decided that i'm going to deload a little next week and then come back into another round of 5x5 stronger than ever. i'll still finish out this saturday with big deadlifts, though! i've got straps in the mail that should be here tomorrow, and i'll be going for 205# 5x5. i feel pretty strong about hitting that.

 

close grip press

10x45lbs

4x5x70lbs

7x70lbs (felt strong after the last five so i pushed out a couple extra)

 

weighted decline crunch

3x10x25lbs

 

upright row

2x5x70lbs

2x5x65lbs

2x7x65lbs

 

bench dip

3x10

 

ohp

6x45lbs

3x5x65lbs

5x55lbs

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Last heavy day for the week before next week's deload. My straps didn't come in the mail yet so I got all of my warm up sets with double over grip and my working sets cross grip. Front squats are the bomb, I'm super into them these days. They make me feel really strong.

 

deadlift

10x45lb

5x115lb

5x145lb

3x185lb

5x5x205lb

 

cable row

5x5x110lb

 

front squat

10x45lb

5x75lb

5x5x105lb

 

alternating incline hammer curl

5x5x20lb

 

one arm dumbbell row

5x5x65lb

 

weighted decline sit ups

3x15x30lb

 

barbell curl w/fat grip bar

20x45lb

2x15x55lb

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Yesterday did not feel excellent... and I suppose that's why I'm taking a little bit of a lighter week. I'm so sick of the dark and the snow and the winter, it's really sapping my energy. Regardless, I'm trainin. I'm getting stronger. Today I'm in for squats and hopefully that'll feel a little more solid.

 

bench press

10x45lb

4x10x65lb

 

dumbbell shrug

4x10x65lb

 

weighted decline sit-ups

3x15x30lb

 

incline dumbbell press

10x20lb

12x20lb

2x10x25lb

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Yesterday did not feel excellent... and I suppose that's why I'm taking a little bit of a lighter week. I'm so sick of the dark and the snow and the winter, it's really sapping my energy. Regardless, I'm trainin. I'm getting stronger. Today I'm in for squats and hopefully that'll feel a little more solid.

 

bench press

10x45lb

4x10x65lb

 

dumbbell shrug

4x10x65lb

 

weighted decline sit-ups

3x15x30lb

 

incline dumbbell press

10x20lb

12x20lb

2x10x25lb

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i totally didn't keep it light for squats today. oops. calculated out, i've got a new 1RM for squats at 193lbs (87.5kg). i plan to test real 1RMs in a few weeks and i'm hoping to hit 200lbs for my squat... we'll see! my quads don't fit in jeans anymore, can it be shorts weather yet? i think i might have bumped up my weight to ~127 lbs, but who knows how long it'll last... at least my hunger has been out of control which helps me eat enough.

 

squats

10x45lbs

10x95lbs

10x115lbs

10x135lbs

2x10x145lbs

 

wide grip pulldowns

4x10x80lbs

 

straight leg deadlifts

4x10x115lbs (used wraps, grip not excellent today and didn't want to push it)

 

face pull

10x30lbs

3x15x40lbs

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Yesterday was epic. EPIC! I got a new 1RM on my deads and basically just lifted like an animal for an hour and a half. I felt and feel fantastic.

This morning I went for a little 2 mile morning jog with my girl. Not too much distance but at least we were out moving despite the cold! I haven't gone for a run in probably 4-5 months, but today I felt so good and strong. Not sure why, after a heavy leg/back day yesterday, but it felt awesome. I'm blaming the stiff legs, making my hammies all supple hah

 

Deadlifts

10x45lb

10x115lb

5x145lb

3x185lb

3x205lb

2x225lb

1x235lb

1x240lb

1x245lb

1x250lb

 

Front Squat

10x45lbs

4x10x95lbs

 

Cable Rows

4x10x90lbs

 

Preacher Hammer Curls

3x15x15lbs (superset with...)

Weighted Decline Sit-Ups

3x20x25lbs

 

Straight Arm Pulldowns

15x40lbs

15x50lbs

15x60lbs

 

Dumbbell Rows

2x15x45lbs

 

 

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Time was a little limited in the gym today and I stuck with a more bodybuilding type rep scheme and tried to hit most of the lifts with supersets. Bench felt good today, actually felt pretty strong. I'll be sticking with 5x5 for my squat and deadlift days, though.

 

bench press

10x45lbs

10x65lbs

3x10x70lbs (last three superset with...)

incline reverse fly

15x10lbs

2x10x15lbs

 

shrugs (w/thick bar for griiiiiiip)

3x10x115lbs (superset with...)

weighted decline sit ups

3x20x25lbs

 

bench dips

3x15 (superset with...)

alternating dumbbell ohp

2x20x20lbs

 

incline dumbbell fly

3x12x15lbs

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I feel like a need a full hour of downtime to recover after heavy squat days. My hams are going to be screaming tomorrow, I can already feel it. Also, I tried the standing calf press machine at my gym and broke a ton of blood vessels in my shoulders (didn't notice until I got to the locker room to change... oops), so I don't think I'll be doing that again. There's an incline leg press machine though so maybe I'll get in there to hit calves every once and awhile... I never hit them directly because I don't often feel like they need it but I was in the mood today

 

squat

10x95lbs

5x145lbs

5x5x165lbs

 

bent over row

4x10x75lbs (superset with...)

standing calf press

4x10x340lbs

 

SLDLs

10x115lbs

3x10x125lbs

 

wide grip lat pulldowns

10x80lbs

3x10x70lbs

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Hey B&B,

 

I thought it was just me that burst blood vessels on the Standing Calf lol, its nasty looking. I've switched to standing on the dip/chin platform and using a hip belt calf raise, its a bit more hassle, but its better than looking like you've had 20 lashes of the whip:)

 

Best

Rob

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Hey Rob, good tip! Maybe I'll give hat a shot next time I'm in the mood!

 

I've decided to start working in more deadlift variations to keep myself well rounded.

 

Snatch-Grip Deadlift from 4" deficit

10x45lbs

5x115lbs

5x5x125lbs

 

Cable Rows

4x12x90lbs

 

Front Squats

10x65lbs

5x5x105lbs

 

Front Raise

4x12x10lbs

 

Incline Dumbbell Curls

3x12x15lbs

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Bench felt stronger than usual today. I'm gettin there! The fly supersets were pretty killer, but I liked them a lot and I can still feel it all along my back. Progress. Also, I'm not sure that I liked the skull crushers with a standard barbell, may go back to using the EZ bar if I continue to do them, or I may drop them out of my tricep work entirely because I strongly prefer dips and pushdowns.

 

Bench Press

10x45lbs

5x65lbs

5x75lbs

5x5x85lbs (last four sets superset with...)

Face Pull

4x10x70lbs

 

Barbell Skull Crushers

3x10x45lbs (superset with...)

Weighted Decline Sit Ups

3x15x25lbs

 

Incline Dumbbell Fly

3x10x15lbs (superset with...)

Reverse Incline Dumbbell Fly

3x10x15lbs

 

Alternating Dumbbell OHP (for speed!)

3x15x15lbs

 

 

Aaaaaaaand that pump just for fun

1296629721_photo(1).JPG.4f7d3284a7fb4d74d69fad3e059aca10.JPG

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Hey thanks everyone! I've been feeling really good about the work I've been putting in, seeing solid results.

 

Nice pic, great lifts!

How`s your weight / body measurements going ?

 

I haven't measured anything in inches lately (but I really probably should!), but my weight is up to 127lbs now pretty regularly.

 

uh i hate skull crusher, i would choose sit french press 3000 times.

i see a nice tricep growing strong there

i am curious about that tattoo

 

The tattoo is a raven, and I've got a pair of them on my shoulders. They whisper the secrets of the world to me

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