RE: acevcali "Natural" Journal
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RE: acevcali "Natural" Journal - 1/9/2007 9:18:07 PM
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IBendBarbells
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Joined: 6/21/2006
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he is not an ecto morph but teaching him is actually helping me... He was correct.. our 5 day split gave him the most weight and strength... I need to stay with the 5 day routine and take 1 week off every 7 - 8 weeks.. I told him to take a week off last week.. This kid was bench pressing 155lbs one time when he started he just hit 185 x 3 by him self and i assisted him on three! He is freaken awsome! His shape is starting to look like mine though his traps are getting so big i dont understand it because my traps also got pretty big..
Im going to work on this 5 day split I have going on because it seems to be the best routine I have ever used... Also i just added more compound lifts to our back day so i think its going to help the both of us..
Im going to see if I can get a picture of him to post for you guys... then you guys can tell me what you think.. When i brought this kid in the gym he was so damn skinny... and was sooo freaken weak!
(in reply to veggeep)
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RE: acevcali "Natural" Journal - 1/10/2007 8:47:12 PM
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IBendBarbells
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I had fun today... im shocked because its leg day and i dont like leg day... Changed things up a little though..
Smith Squats:
225 x 10
275 x 8
295 x 6
315 x 5
Leg Press:
450 x 8
540 x 6
610 x 5
Stiff Leg Deadlifts:
205 x 10
225 x 7
275 x 3
Ab machine:
110 x 10
120 x 10
130 x 10
Hanging Sit ups upside down to knees:
3 x 6
I know I probably didnt do enough... I could have done more i was just taking my time between sets going for reps and then trying to max 3 or more.
(in reply to IBendBarbells)
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RE: acevcali "Natural" Journal - 1/11/2007 9:46:47 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
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I added creatine into my list of suppliments so now its:
Creatine
b12
Fishoil
Muscle Milk
------- <-- space needs to be filled
------- <-- space needs to be filled
So i just have to find 2 more suppliments.
Anyways im really excited about today.. I get to do shoulder press with DB's and im doing shoulder shrugs also possibly some cable cross overs. I want to do 345 for my shoulder shrugs.. I still dont have wrists straps though so its going to be hard. I want to try 65lb DB's for my shoulder press and i might incorperate incline press into my shoulder routine even though its for your chest... It just seems like its hitting the deltoids more then anything and im so worn after flat and decline i never do incline.. So my goal is to keep increasing those incline numbers remember NOTHING UNDER 200 IS EXCEPTABLE!
(in reply to IBendBarbells)
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RE: acevcali "Natural" Journal - 1/11/2007 3:53:29 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
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Well at 315 my hands start to pull appart and slip... So i wrap my towel around the bar and then i grip it.. Try that grant I have been doing that on my deadlifts too! It feels sooo much better and you can actually hang on to the weight.
Or get some straps Thats what i need to do.
(in reply to grantoiz)
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RE: acevcali "Natural" Journal - 1/12/2007 4:07:19 AM
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veggeep
Posts: 3042
Joined: 10/10/2005
From: Reston, VA
Status: offline
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Why do you need a spotter on shrugs? Can't you just rep to failure and drop the weight?
(in reply to IBendBarbells)
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RE: acevcali "Natural" Journal - 1/12/2007 10:30:44 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
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I worry about it slipping from my hands because i still dont have wrist straps. I went back to the gym that night and tried 385 but i just couldnt do it :( I was way too tired But I do have something else to add! :)
Standing Military Press:
135 x 6
115 x 8
115 x 8
Thats the first time I have ever tried those and that was on a free bar not a smith. Damn its so hard to control i was like moving back and forth lmao.
(in reply to veggeep)
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RE: acevcali "Natural" Journal - 1/13/2007 12:19:55 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
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could really feel that tendon today.. Damn... Anyways today is my last day im taking some time off.
Single Arm Bicep Preacher Curl:
45 x 8
35 x 10
30 x 10
Close Grip Bench:
135 x 10
185 x 10
Skull Crushers:
80 x 10
80 x 10
Cable tricep pull down:
150 x 8
150 x 8
150 x 8
Reverse Curls:
90 x 10
100 x 10
(in reply to IBendBarbells)
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RE: acevcali "Natural" Journal - 1/15/2007 9:04:39 PM
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IBendBarbells
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Joined: 6/21/2006
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this is depressing... I feel so bored without the gym... I dont have many friends because im usually always there are cooking with my girlfriend going out etc... Im going to try to go back next week starting monday.
(in reply to IBendBarbells)
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RE: acevcali "Natural" Journal - 1/16/2007 4:59:18 AM
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gzinkl
Posts: 3212
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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quote:
ORIGINAL: IBendBarbells
this is depressing... I feel so bored without the gym... I dont have many friends because im usually always there are cooking with my girlfriend going out etc... Im going to try to go back next week starting monday.
I wouldn't go back too early. Have you had the doctor look at your tendon? Don't mess with 'em--they are a **** to heal, and the more injured they are, the ****ier they are. I had a three month lay off because of tendonitis.
One thing I like to do during forced lay offs is read stuff by the bodybuilding greats. You can often find their stuff dirt cheap on ebay, especially the older stuff. I've read a ton of stuff by Bob Paris, John Little and Mike Mentzer. I'd recommend Mentzer.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to IBendBarbells)
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RE: acevcali "Natural" Journal - 1/16/2007 11:02:56 AM
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gzinkl
Posts: 3212
Joined: 3/23/2005
From: Chicago, IL
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Sometimes steroids are used to treat tendonitis, but beware--sometimes the treatment just masks the cause, and when it wears off, it comes back worst than before.
How are you warming up before lifting?
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to IBendBarbells)
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RE: acevcali "Natural" Journal - 1/16/2007 12:16:24 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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grams cals %total
Total: 4216
Fat: 182 1637 40%
Sat: 63 568 14%
Poly: 38 346 8%
Mono: 65 582 14%
Carbs: 389 1461 35%
Fiber: 24 0 0%
Protein: 210 840 20%
Alcohol: 26 183 4%
I may need to lay off the beer... It sure does make an impact sort of... Other then that the diet is decent.. I think..
(in reply to IBendBarbells)
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RE: acevcali "Natural" Journal - 1/16/2007 7:36:25 PM
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gzinkl
Posts: 3212
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Hmmm, for warming up, you're definitely way too little.
If you go to http://www.discussbodybuilding.com/m_107738/mpage_1/key_lomax/tm.htm#109404
you'll see my input for Lomax's freebie on warm-up, but he's revamped his sites (not for the better, I opine), and I can't seem to find his free e-book online anymore. I still have a copy that I'd be happy to send to you if you PM me your email addy.
In general, I approach warming up as a necessary evil. I really hate it. But it goes something like this: an easy cardio to just warm up the core (nothing strenous) for 5-10 minutes, then a really short set of calisthenics (sp): 10 pushs ups and 10 stick-em-up squats (all controlled; we're not trying to do anything here but get the joints lubed up). Then a series of kinetic stretches to lube all major joints, and then (puff puff) finally a very short fit of static stretching for my trouble areas (the elbows). Then, warm up on the first set of weights, although I'm going to have to increase that to two easy sets, I'm learning. Basically, 10-15 minutes of boredom before the fun stuff. Oh well.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to IBendBarbells)
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Printable Version
I love these shoulder Shrugs! wohoo!! Of course thats on a smith so controlled bar on a free bar ill do a little less then that. But i didnt have any way to get spotted so i wanted to be able to lock them in place.
