Beyond Science Squats / Hypertophy + strength bench

Flexing through the reps.   Flex your traps before you even start lifting,  when you pull the weight in squeez them tight!!  pull back and down and flex flex flex.  Then go back down. 
 
 
Say you want a pump in the biceps.  On your up position twist your wrist as if your balling up your bicep and squeez!  
 
 
On the very last set of the day do a burn out!  That really gets the blood flowing! use just under moderate weight.
 
 
 
Notice how I got the blood flowing on my lat pulls?  from a standard grip right into a reverse grip and bust out 10 more reps..  Then wait a while until your feeling ready again add the weight bust out 8 reps standard grip then 8 reps reverse.   Then the next exercise I shot for strength going from 10 reps to 8 to 6 to 4.  
 
 
 
My buddy told me your want the pump! You need the pump if your not feeling that pump then your not working out.   "Like I said I don't know how true it is but hey it seems to work for him and everyone who has trained for him" 

Shoulders:
 
 
 
Seated dumbell shoulder press:
 
60 x 10
70 x 8
75 x 6
80 x 4
 
I did every rep with really slow full range motion reps.  All my buddies said I made it look to easy and should have hit the 85's for 4 reps on my last set..  I think I may actually agree with them so next week i am going to shoulder press 85's. 
 
Lateral raise front:
 
25 x 15
30 x 13
35 x 11
 
 
Cable cross overs:
 
35 x 10
40 x 8
45 x 6
 
upright rows:
 
80 x 10
90 x 8
100 x 6
 
 
 
Man the laterals kicked my ass!! I can do more on the upright rows but my shoulders were all pumped and really really hurting "in a good way"   Tomorrow I am doing squats.. Last week I did 3 45lbplates on each side and a 35.. on the sled..  I go as far down as the machine can go.. so I am really low and I noticed these are really helping beef up my legs..   Tomorrow I will be shooting for 4 plates on each side..  so 360 x 4 for my last set.  Once I do 360 x 8 then I am switching over to a barbell and I should be able to start off with 255 or 275 for my 10 rep range with much better form.

well it was leg day.. hit the calves on a seated calve raise machine with 2 plates.. 10 slow easy reps into 10 fast reps for the first set.. went 10 8 6 4
 
 
Squats: "Sled"
 
45 + 25 x 10
45 + 45  x 8
45 + 45 + 25 x 6
45 + 45 + 45 + 35 x 4
 
Leg extentions:
"Single leg"
 
125 x 10
145 x 8
155 x 6
165 x 4
 
Damn machine doesn't go high enough for me to use 2 legs.. only goes to 250lbs.. Wack!! even if I put a couple blocks on it it's not enough.
 
 
 
 
 
 
IBB'S GOING HEAVY ON THE CHEST TOMORROW!!! EVERYONE WANTS TO BE A BODY BUILDER BUT NO BODY WANTS TO LIFT THE HEAVY WEIGHTS!! YEEAAHHHHH BUDDY!!!

Chest day
 
 
 
Flat Bench:
135 x 10
225 x 10
245 x 8
275 x 3 <-- I should have gotten that 4x.. Maybe I will start with 205 x 10 next week.
295 x 1
 
Incline Bench:
 
135 x 10
185 x 8
225 x 4 < --- 6 would have been better but **** I aint tripping I have never done that! Thats my last freaking set imagine what I can do fresh hahahah!
 
Dumbell flys:
 
45's x 10
50's x 8
65's x 8
 
Did cable flys after lower
 
Did pec dec
 
130 x 10
140 x 8
165 x 8
 
 
 
YEAHH BUDDY!!! Monday is arm day!! Yeahhh buddy!  Oh yeah scale weight dropped to 209 but I am pretty dehydrated from last night...  And I still did pretty damn good in the gym though!

ORIGINAL: IBendBarbells

Chest day
Flat Bench:
135 x 10
225 x 10
245 x 8 Nice.
275 x 3 Nice again.
295 x 1 What you think you could one time as a max?

Incline Bench:

135 x 10
185 x 8 WOW.
225 x 4 Nicely done.

 
 
Dude, you've upped your strength quite a bit in the last 2 or 3 months when I didn't get on here much....

ORIGINAL: toolman4052

ORIGINAL: IBendBarbells

Chest day
Flat Bench:
135 x 10
225 x 10
245 x 8 Nice.
275 x 3 Nice again.
295 x 1 What you think you could one time as a max?

Incline Bench:

135 x 10
185 x 8 WOW.
225 x 4 Nicely done.

Dude, you've upped your strength quite a bit in the last 2 or 3 months when I didn't get on here much....

Yeah man I really can't explain it... I think it was due to the fact that I am doing less for my shoulders.. Way less pushing movements they are all on my chest day and thats what works for my body. Not to mention if you notice everything I pyramid on went up in strength.


I have no ideah what I can 1rm.. I hit 295 on my last set after I was already kind of burnt out.. I am thinking I could do 315 one time.. Possibly.. But I am not going to just jump on the bench and do it or I may hurt my self. My trainer told me not to.. As far as my incline goes I think i could hit that 225 for 6 - 8 reps if I started with incline on my chest day.


Another tip: keep the tempo don't stop.. 1 and 2 and 3 and 4 and 5 and 6 and 7 and 8 and 9 and 10 Don't fully lock out unless your doing your 4rm or 1rm If you can't keep the tempo going drop the weight. That constant steady tempo while pushing the weight will increase the pump.


One last tip: Hold the weight for about 4 - 5 seconds before you start to push it.. Let your body know this is the weight that I am holding this is the weight that were going to push. That one is kind of a goofy tip but thats what my trainer told me to do..


FYI this was his bench

Flat bench:

225 x 10
275 x 8
295 x 4
315 x 1

Incline bench:

135 x 10
185 x 8
225 x 6


So he really isn't to far ahead of me.. I think he should have busted out 8 reps with 255 instead of 275 so that he didn't push him self to close to failure and then he could have done 295 x 5 or 6 then 315 x 3.. But this is the way he likes to do it.. He wants to get back to 315 x 8 so far I can see that happening in like 1 more month.

looking good!

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

Watch me shoulder press them 85lb dumbells this week


Oh yeah today is arm day!!! I love arm day!! I actually started liking everyday!! I love lifting!

ORIGINAL: IBendBarbells

Watch me shoulder press them 85lb dumbells this week


Oh yeah today is arm day!!! I love arm day!! I actually started liking everyday!! I love lifting!

 
 
thatd be awesome...

http://uk.youtube.com/user/franco18grant

deadlifts : 510 lbs
bench press :345 lbs
militery press : 235 lbs

bw: 204

Arms:
 
Close grip bench:
 
135 x 10
185 x 8
225 x 4
 
Skull crusher behind neck:
 
80 x 10 into 80 x 10 close grips
90 x 8 into 90 x 8 close grips
100 x 6 into 100 x 6 close grips
 
Tricep Push downs:
 
150 X 10
150 x 8
150 x 6
 
Tricep Over head extensions:
 
150 x 10
150 x 8
 
Barbell Curls:
 
95 x 10
105 x 8
115 x 6
125 x 4
 
Seated dumbell curls: 
 
"Squeez hard at top and turn wrist outward"
 
35 x 10
35 x 8
35 x 6
 
Hammer curls:
 
45 x 15
40 x 10
45 x 8
 
 

Well it's back day and now my trainer is going to give me a new routine.. This is going to suck.. But it's also going to be beneficial.

I haven't been checking my weight but with the way I have been pooping and peeing all day It probably went down.. Now I can see abdominals again.. To weird.. I have just been taking measurements they seem to be slightly increasing an 8th of an inch or a little less per week. Hopefully I can pull off an inch onto everything in 8 weeks and maybe lean out a bit too..


This week for shoulders I am going to start with 65's and work my way into 85's. For my chest I am going to start with the same 225 for 10 like I did last week.. Only this time I am going to strive to hit that 275 x 4...

Squats I am on a sled with a full motion ass to my heels.. So hopefully I will hit 4 plates on the sled for 4 reps.. I am thinking by the end of this month I want to increase that by 1 quarter and hopefully by march I want to be doing 5 plates. My goal is to max that baby out at 7 - 8 plates then jump on the free bar and work from 3 plates into 6 plates.. Which would put me at 540lbs for squats I want a full range of motion too.

ORIGINAL: IBendBarbells

Well it's back day and now my trainer is going to give me a new routine.. This is going to suck.. But it's also going to be beneficial.

I haven't been checking my weight but with the way I have been pooping and peeing all day It probably went down.. Now I can see abdominals again.. To weird.. I have just been taking measurements they seem to be slightly increasing an 8th of an inch or a little less per week. Hopefully I can pull off an inch onto everything in 8 weeks and maybe lean out a bit too..


This week for shoulders I am going to start with 65's and work my way into 85's. For my chest I am going to start with the same 225 for 10 like I did last week.. Only this time I am going to strive to hit that 275 x 4...

Squats I am on a sled with a full motion ass to my heels.. So hopefully I will hit 4 plates on the sled for 4 reps.. I am thinking by the end of this month I want to increase that by 1 quarter and hopefully by march I want to be doing 5 plates. My goal is to max that baby out at 7 - 8 plates then jump on the free bar and work from 3 plates into 6 plates.. Which would put me at 540lbs for squats I want a full range of motion too.

WOOOOOO!!!!
LIGHT WEIGHT BABY LIGHT WEIGHT!!!!



To quote your hero.

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

hehehe Big Ron!!! He really is my hero!

You have to video some of these huge lifts, I would love to see!!!!
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

ORIGINAL: Italianangel

You have to video some of these huge lifts, I would love to see!!!!
Linda

 
For sure,  which ones do you want to see?