RE: Veggeep's Bulking & Shredding & Just Plain Lovin' the Game Journal
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RE: Veggeep's Bulking & Shredding & Just Plain Lovin' t... - 7/6/2006 9:41:34 AM
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veggeep
Posts: 3042
Joined: 10/10/2005
From: Reston, VA
Status: offline
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He he he he... I just did something really stupid, for which I expect everyone to jump on my case and give me a much-deserved lecture about proper warm-up.
I came home at lunch for a leg workout, but had to stop at the grocery store to pick up soymilk and water on the way. By the time I got done tossing lunch together, I was already gone an hour. So, unless I want it to be REAL conspicuous that I'm out of the office, I'm gonna have to delay today's leg workout until tonight.
But not one to be satisfied with letting work dictate my fun, I decided to see if I could hit that elusive 300 Lb squat I've been flirting with.
6 reps of 120 for a quickie warmup, two more plates and 5 more reps at 210, then (what the hell, methinks...) two more plates and...
BOOOO YAAAAHHHH!!! 300 POUNDS, BEEEEATCH!!!!
Granted, they were two mesely reps to (allllllllllllmost) parallel. But THERE THEY ARE!!!
Now, I'm gonna go back to work, completely psyched to get the rest of this workout on when I get home, all the while thinking about how close I came to injuring myself 
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to veggeep)
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RE: Veggeep's Bulking & Shredding & Just Plain Lovin' t... - 7/6/2006 12:38:17 PM
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veggeep
Posts: 3042
Joined: 10/10/2005
From: Reston, VA
Status: offline
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That's a'ight, TL. You still got me beat on deads. You work on your squats, and I'll give my downstairs neighbor something to fear, HA HA HA HA!
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to twistedlink)
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RE: Veggeep's Bulking & Shredding & Just Plain Lovin' t... - 7/7/2006 6:23:55 AM
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veggeep
Posts: 3042
Joined: 10/10/2005
From: Reston, VA
Status: offline
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Oh, sure. I'm still on my once-a-month update mentality (at least until August 1st). That was NIC'S idea... Pssshhhh! THAT'LL teach me to listen to Canadians! Ever since I took my eyes of the weekly updates, I've been floundering. NO MORE ADVICE FROM FRENCHIES!!! Ha ha ha ha ha! Just kidding, Nic.
This week, I squeeked all the way up to 157, but last night I was at 156.4... I weigh in every night at the same time and take the average of 7 days -that goes in my tracker spreadsheet. Right now, the average for this week is holding steady at 156 Lb.
So, since this latest revival started, that's a net gain of 5 Lb gross bodyweight -3 pounds of which is likely water and food.
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to twistedlink)
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RE: Veggeep's Bulking & Shredding & Just Plain Lovin' t... - 7/7/2006 3:02:06 PM
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veggeep
Posts: 3042
Joined: 10/10/2005
From: Reston, VA
Status: offline
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Date: 07/07/2006
Objective: Hypertrophy
Split Designation: Back, Chest & Arms
Exercise Sets (Weight/Reps*)
Chinup -/12 -/7.7 -/5.4 -/4.4
DB Pullover 50/10 50/10 50/10 50/10
Low Cable Row 110/10 120/10 120/10 120/10
Bent DB Row 45/12 45/12 45/12 45/12
Dec Bench Press 120/8 120/8 130/8 120/8
Incline DB Press 30/10 30/10 30/10 30/10
Alt DB Curl 30/10 30/10
Tricep Rope Press 40/10 40/10
*Decimal values represent partial reps (ex 8.4 = eight full reps + four partial reps)
Notes:
There was an interesting amount of preexhaustion going on in this workout... Wasn't expecting that. Chinups pretty much exploded -every workout, I've been upping set #1, but set #2 fell apart today. After two rounds of chinning to failure, I'm pretty well useless.
DB Pullovers were tougher today than they were during the last two workouts, even though I hit the same weight and reps. Ppppppptptptpt!
Got three of my Low Cable Row sets up to 120 now (doesn't seem as tough as the last time I tried upping it).
Bent DB rows are all four sets at 45 Lb each today 
And my third set of decline bench proved yet again that I'm still not man enough to increase that weight. I got all eight reps, but I'm glad I was working out alone (on my Smith Machine) that time, LOL. Plus, I noticed that when the weight comes to a crawl like that, the columns on my Smith ad a TON of friction resistance. I'm gonna have to get that taken care of ASAP! For all I know, I benched 200 today 
I tossed in a couple sets of tricep rope press-downs in place of the third set of alt DB curls.
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to veggeep)
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RE: Veggeep's Bulking & Shredding & Just Plain Lovin' t... - 7/8/2006 3:05:00 PM
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twistedlink
Posts: 7819
Joined: 5/31/2005
Status: offline
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I think I now realised why you use a smith machine. You workout at home so this kind of scenario is rather probable doing freeweights.
"right bench, i dont like you, and you dont like me, but im benching 200lbs today whether you like it or not"
40 seconds later
"HOLY ****!!! SOMEONE CALL 911! CAN ANYONE HEAR ME!? MY JUGULARS BEING CRUSHED!" LOL
Good work man, especially on the weightgain, glad youre back on track.
_____________________________
11 days
quote:
original:Jane
I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.
quote:
original:Jane
WOW! I am honored! I am finally, FINALLY in someone's sig. Twisted of all people.
Boobs=power.
(in reply to veggeep)
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RE: Veggeep's Bulking & Shredding & Just Plain Lovin' t... - 7/8/2006 4:16:32 PM
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veggeep
Posts: 3042
Joined: 10/10/2005
From: Reston, VA
Status: offline
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quote:
ORIGINAL: twistedlink
I think I now realised why you use a smith machine. You workout at home so this kind of scenario is rather probable doing freeweights.
"right bench, i dont like you, and you dont like me, but im benching 200lbs today whether you like it or not"
40 seconds later
"HOLY ****!!! SOMEONE CALL 911! CAN ANYONE HEAR ME!? MY JUGULARS BEING CRUSHED!" LOL
Good work man, especially on the weightgain, glad youre back on track.
Yeah, bro! That's the kind of thing I want to avoid I rather like my windpipe the way it is, LOL!
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to twistedlink)
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RE: Veggeep's Bulking & Shredding & Just Plain Lovin' t... - 7/8/2006 4:38:25 PM
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veggeep
Posts: 3042
Joined: 10/10/2005
From: Reston, VA
Status: offline
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Date: 07/08/2006
Objective: Hypertrophy
Split Designation: Legs
Exercise Sets (Weight/Reps*)
Squats 210/10 230/10 240/10 250/10 260/10 300/.10
Hamstring Curl 85/10 85/10 85/10 85/11 85/11
Standing Calf Raise 260/25 260/25 260/25 260/20
Leg Extension 125/15
DB Lunge 30/10 30/10 30/10
*Decimal values represent partial reps (ex 8.4 = eight full reps + four partial reps)
Notes:
This was a proverbial mixed bag of successes and dissapointments today. Squats were world class fun. Grunt, strain, feel the excruciating burn, and whimper knid of fun. I started with a pair of manhole covers on each side, added 20 Lb, then another 10 for each successive set. It was strict, perfect form, the whole time, and every fiber in my quads, hams and glutes was begging for mercy. I rewarded them with 10 partial reps at 300, and they were as happy as a mouth on Twizzlers. Got to get used to that weight on my back -two weeks of that should be nothin' but a peanut. I can very easily see myself hitting 300 for full reps here within the month. In any case, it's time to drop the 210 Lb warmups and start my leg workouts at 230 Lb minimum.
Hamstring curls were bumped up to 85 for all five sets, and I didn't have any problems with it until the tail end of set four and five. The 11 reps comes from being so sloppy on reps 7 & 8 that I thought it best to tap out, pause for twenty seconds, and blast one more for the road on each of those sets. Gonna hold at this level until I blast all five sets without getting sloppy.
Standing calf raises kinda fell apart on set four, but only because I've pushed every set up to 260 Lb. Gotta hold here until I can do these with perfect form. Too much assist coming from my quads right now.
Leg extensions completely fell apart. Pissed me off, too, because I LOVE doing leg extensions. I caught the pedal cage on my mountain bike right in the shin last week, and although it only resulted in a tiny piece of bacon (no bigger than a fingernail), it happens to be RIGHT WHERE MY SHIN HITS THE LEG EXTENSION PAD!!!  It hurt like a mo-fo through the entire first set, and I got half-way through set two before I succumbed to the humiliating pain. Got me bleeding but good, too. Looked like I SHOULD look after a good day of deadlifts Anyway, I replaced those final three sets with DB lunges instead, and got the same wicked vastus burn I usually do from extensinos (I'm getting so tired of correcting that typo, I'm just going to leave it and call it Spanish  ).
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to veggeep)
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RE: Veggeep's Bulking & Shredding & Just Plain Lovin' t... - 7/10/2006 3:04:52 PM
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veggeep
Posts: 3042
Joined: 10/10/2005
From: Reston, VA
Status: offline
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Date: 07/10/2006
Objective: Hypertrophy
Split Designation: Pull
Exercise Sets (Weight/Reps*)
Chinup -/12 -/9.3 -/6.6 -/4.4
Low Cable Row 110/10 120/10 120/10 120/10 120/10
Bent DB Row 40/12 40/12 40/12 45/12 45/12
Upright Row 65/10 65/10 65/10 65/10 65/10
EZ-Bar Curl 45/8 50/8 50/8
Alt DB Curl 30/10
*Decimal values represent partial reps (ex 8.4 = eight full reps + four partial reps)
Notes:
This was the first major change to my workout structure in almost six months, and I sort of have mixed feelings about it.
I have decided to switch to a Push/Pull/Legs & Abs split structure, because I feel I have reached a definite plateau with the upper body/lower body split I was using up until now. I'm at that point in my training where I just can get enough of an overload on every muscle group while trying to keep everything in a tidy two-on, one-off split. It's time to up the stakes.
That said, today's workout focused entirely on "pulling" motions and muscle groups -back, rear delts, traps, and biceps.
The chinups were a refreshing improvement over last workout; I'm now up to 12 on the first set -maybe when I get two sets up to twelve reps, I'll start adding weight (which means buying another bloody piece of equipment  ). I dropped the low cable rows back to 110 for three sets, and then bumped up to the higher weight forthe last two. Bent DB rows were nice . I added in Upright barbell rows -which ended up hitting my front delts more than I wanted (That's gonna impact my "Push" days, so maybe I'll reconsider this move in favor of T-Bar rows). When I got to the EZ-Bar curls, my biceps were pretty well thrashed, so I started getting indecisive. Switched to DBs for 10 reps of alternate curls, then back to the EZ-bar for three sets of narrow grip curls to eight reps. Needless to say, I didn't get the poundages I am used to hitting on this exercise, due to the preexhaustion.
We'll try this split for a couple of months and see where it gets us. Tomorrow is "Push" day
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to veggeep)
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RE: Veggeep's Bulking & Shredding & Just Plain Lovin' t... - 7/10/2006 6:00:43 PM
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The Sheep Man
Posts: 2465
Joined: 3/27/2005
Status: offline
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I can't speak for him, but deep lunges kill me... especially after squats.
_____________________________
5'9"
March 23rd: 189lbs
BF: 20% BF
http://sheep-manland.myminicity.com/ind
(in reply to twistedlink)
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RE: Veggeep's Bulking & Shredding & Just Plain Lovin' t... - 7/10/2006 6:27:01 PM
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veggeep
Posts: 3042
Joined: 10/10/2005
From: Reston, VA
Status: offline
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quote:
ORIGINAL: The Sheep Man
I can't speak for him, but deep lunges kill me... especially after squats.
You speak for me just fine, bro Hell yes, deep lunges put a vastus and quad burn on me like nobody's business The nice part is, they blast your glutes and hams too, while leg extensions do NOT.
The hardest part is keeping your balance, cause it requires slow, steady execution. Nothing makes leg training hell like "slow" and "Steady", LOL!
For me, it's a dumbbell in each hand -I'm not coordinated enough to do lunges with a bar on my back yet.
And yes, the deads are on the way. I was gonna wait until I got to 300 Lbs for reps on squats, but now that you mention it, the hamstring curls have been kinda easy. My only problem is deciding which day to put them on. Deads give my a wicked trapezius soreness, indicating to me that they might be better suited to back days, but I'm afraid deads would preexhaust my arms completely for any other relevant back work on that day. On the other hand, if I put them on leg day, I'm blasting my back four times a week.  How do you all do it?
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to The Sheep Man)
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RE: Veggeep's Bulking & Shredding & Just Plain Lovin' t... - 7/10/2006 6:46:42 PM
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The Sheep Man
Posts: 2465
Joined: 3/27/2005
Status: offline
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maybe use straps and end your back workout with them (after arms are done)
_____________________________
5'9"
March 23rd: 189lbs
BF: 20% BF
http://sheep-manland.myminicity.com/ind
(in reply to veggeep)
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RE: Veggeep's Bulking & Shredding & Just Plain Lovin' t... - 7/10/2006 6:51:43 PM
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veggeep
Posts: 3042
Joined: 10/10/2005
From: Reston, VA
Status: offline
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Hmmmm... perhaps...  Yes, I think you're onto something there...
But ONLY after my grip strength completely gives out! I don't want to get too comfy with aides like straps, wraps, and belts
...besides, deads, squats, AND lunges on the same day would probably put me in the hospital, LOL!
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to The Sheep Man)
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RE: Veggeep's Bulking & Shredding & Just Plain Lovin' t... - 7/10/2006 7:16:54 PM
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The Sheep Man
Posts: 2465
Joined: 3/27/2005
Status: offline
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It would cause me to worship the porcelain god.
_____________________________
5'9"
March 23rd: 189lbs
BF: 20% BF
http://sheep-manland.myminicity.com/ind
(in reply to veggeep)
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RE: Veggeep's Bulking & Shredding & Just Plain Lovin' t... - 7/11/2006 3:14:40 PM
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veggeep
Posts: 3042
Joined: 10/10/2005
From: Reston, VA
Status: offline
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Date: 06/11/2006
Objective: Hypertrophy
Split Designation: Push (Chest, Triceps, Front Delts & Abs)
Exercise Sets (Weight/Reps*)
Std. Bench Press 120/4.4 100/8 100/8 100/8 100/8
Incline DB Press 30/10 30/10 30/10 30/10 30/10
Swiss Ball Crunch -/35 -/35 -/35 -/35
Standing Mil Press 65/10 65/10 65/10 65/10
Bench Dip -/25 -/25 -/25 -/25
*Decimal values represent partial reps (ex 8.4 = eight full reps + four partial reps)
Notes:
Yeah. Lovely. Coming back to flat bench pressing after six months of declines was like getting kicked repeatedly in the nuts. I may very well have the most pathetic bench numbers in this discussion group Oh well... gotta suffer before greatness, right? The 120 that I can hit just fine on declines is even more embarassingly diffucult on a flat bench. So I pussed out and dropped back to a pair of 35's for the remaining four abominable sets.
I don't know why incline DBs are always so easy at 30 Lbs, but I hit a complete brick wall on rep 9 and 10 every time. I know I could be pushing more weight on this exercise, but why the sudden shutdown on every set, after they start off seeming too light?? Pisses me off.
I upped the crunches to 35 per set, and brought standing military presses on board for the front delts. I alternated these sets in front of and behind the neck. Nice sensation, these. And back to bench dips for 100 reps.
I had a killer pump going, and I was really enjoying it until I ran into a gaggle of enormous bodybuilders over at Robek's who provided enough cold water to get my premature sense of accomplishment back under wraps
[EDIT] Corrected the date.
< Message edited by veggeep -- 7/11/2006 5:36:40 PM >
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to veggeep)
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(we'll ignore for the moment that your physique is much more enviable). (Yes, I started very low; we don't talk about that much in polite company. We'll lay it to being an old guy, eh?). 
