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Default Back - 01-16-2012, 12:50 PM

Back and all that is good with doing back!!! deads have been a staple this training block I love doing them and today i pulled heavier than I have (mental issues with my lower back) than I have in the past.

Deadzzz

135lbs x 20
225lbs x20
315lbs x20
405lbs x10
455lbs x 5 singles (I could have pulled all day this way!)

Straight arm pull downs/wide grip pull ups (super set)
120lbs x 20 straight arm/ wide grip pull ups x12
130lbs x 12 straight arm/ wide grip pull ups x10
140lbs x 12 straight arm/ wide grip pull ups x 8
150lbs x 12 straight arm/ wide grip pull ups x 6 (4 more fat boy pull ups)

Hammer strength wide grip(single arm )
3 45lb plates x12
4 45lb plates x12

DB rows
120lbs x 12
120lbs x12
120lbs x12

Close grip pull downs
150lbs x16
200lbs x12

Heavy preaher curls
130lbs x 12
140lbs x12
150lbs x12
180lbs x8

body drag curls
Bar x 12
115lbs x 12
135lbs x12

single arm Hammer curls
50lbs x2x12

done pump was great today even when working the singles with deads back pump was amazing....Feeling strong right now....I go to sleep thinking about what my next workouts gonna be...I'm married so gotta have something to think about that you know is gonna workout for ya! them late night pokes are done


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Default 01-16-2012, 01:02 PM

Killlin iT!!!


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Default 01-16-2012, 01:11 PM

Damned straight up beastin'! Keep tearing it up BigMixer!


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Default 01-17-2012, 11:22 AM

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Killlin iT!!!
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Damned straight up beastin'! Keep tearing it up BigMixer!
Thank's guys!


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Default chest - 01-17-2012, 11:37 AM

okay what a chest workout today...and I moved weight I haven't touched in a while okay it was on the smith machine but I'm happy my shoulders are holding up using it. I'm older and I believe my stabilizers are good to go using the smith machine shouldn't effect me at my age!(felt heavy to me!)

Cable crossovers (warm up)
80lbs x20
90lbs x12
100lbs x12
100lbs x12


Smith presses
135lbs x2 x20
315lbs x 6
375lbs x6
405lbs x2 (no pain in the shoulders!)
225lbs x 12 (5 secs down 2 sec up)

Incline machine
250lbs x 3 x12
250lbs x12 230lbs x12 200lbs x12 180lbs x12

Cable crossovers
100lbs x12
120lbs x12
130lbs x12
140lbs x12

Incline flies
50lbs x2 x12

shoulders
laterals
15lbs x20
20lbs x20
25lbs x20
30lbs x12

cable shoulder press
60lbs x12
80lbs x12

tris
push downs
40lbs x12
50lbs x12

push downs
100lbs x12
120lbs x12
130lbs x12
150lbs x12

tricep extensions (dip style)
stack/150lbs x2 x20

done great workout chest stayed full and pumped the whole workout feeling good no workout Wed.


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legs
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Default legs - 01-19-2012, 12:03 PM

Legs today and it started off slow AJ and crew wanted to do free squats I usually smith squat because for safety reasons but hey be careful what you ask for I will go with the flow...it was good to see where my strength was anyway with free squats I tweaked my back but I still got it ass to heels lol.

Squats
135lbs x1 ( wow had to get use to this)
135lbs x12/ smith squat 135lbs x12
225lbs x12/ smith squat 225lbs x12 (warmed up now)
315lbs x12
405lbs x8 (tweaked lower back) I felt strong enough to go 495 but I'll save it.
225lbs x12
135lbs x12

Leg press
16 45lb plates x 16
20 45lb plates x16
24 45lb plates x16
Single leg
10 45lb plates x12
8 45lb plates x12

Smith deep squats(heel to butt)
135lbs x12 x2
225lbs x12 x2(3/4 up)

Foot placed high (hamstrings)
10 45lb plates x3 x16

Standing leg curls/leg extenstions
60lbs x12/60lbs x12
80lbs x12/80lbs x12
100lbs x12/80lbs x12

Cable stiff legs
100lbs x12
150lbs x2 x12

calf extensions(single leg leg press)
4 45lb plates 10x10

I could have kept going my workout partners all are sick I just told them to go get some rest get some vitamin C and just back off the rest of the week no point working out sick with a stuffy head. I haven't seen AJ sick or off since we've been working out this was a first sucks cause this is his second week on Compound 20 and he was doing great.

I hope to be able to do the FTP Beta cause right now I'm feeling stronger than I have in a while puffy right now but hey that's all right big picture is to squeeze out some more size....leaving no doubts when I leave the gym!

Clothes are looking stupid on me now...I'm wearing long shirts cause the pants are getting tight not trying to send the wrong message to anyone lol.

One more thing I found this hot cereal made by Bobs Red Mill i just got my shipment in this stuff dosen't bloat me my carb source right now.


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Default 01-19-2012, 03:01 PM

You'll get picked for the Beta test. Your a hardcore FTP trainer bro


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Default 01-19-2012, 04:03 PM

Dude....I feel your pain on pants. Having a small waist and legs that are only 3-4" under my waist size....makes it hella difficult!!!! I was at my wit's end before I finally found something that fits me decent but I still had to go a little big in the waist.

Very nice workout bro! And be careful with that back. IMO, it's better to be able to do moderate weight many times rather than being able to go heavy once and never again.


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Default 01-20-2012, 05:18 PM

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Dude....I feel your pain on pants. Having a small waist and legs that are only 3-4" under my waist size....makes it hella difficult!!!! I was at my wit's end before I finally found something that fits me decent but I still had to go a little big in the waist.

Very nice workout bro! And be careful with that back. IMO, it's better to be able to do moderate weight many times rather than being able to go heavy once and never again.

Thanks Rick I'm starting to feel uncomfortable all over at this point fat boy mode...my back is okay what I failed to mention is that I usually do smith squats for saftey reasons. My workout partner suggested regular squats oh well lesson learned.


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Default 01-20-2012, 05:21 PM

I got a great shoulder workout in today well better than usual I'm just loving the solid base I have right now with my strength... goal is to still move heavy weight for reps!

Cable shoulder press (warm up
40lbs x20
60lbs x20
80lbs x20

Hammer strength shoulder press
2 45lb plates x20
4 45lb plates x16
6 45lb plates x12,4 45lb plates x16,2 45lb plates x20

Side laterals
20 lbs x20
25lbs x16
30lbs x12
40lbs x12
50lbs x12
30lbs x12
25lbs x12
20lbs x12

shoulder shrugs behind back/single arm between sets with 45lb plate
135lbs x20
single arm x 20
225lbs x20
single arm x20
315lbs x12
single arm x20
405lbs x12,315lbs x12, 225lbs x12,135lbs x12

Rear delts high rows(face pull or head down face pull)
80lbs x12
90lbs x12
100lbs x12
120lbs x12
80lbs x12

Seated DB Press (for full range of motion)
50lbs x20
60lbs x16 (single arm)

Light back/light chest just to move some blood to those areas

Light arm Bi's/tri's

Swole! 50 grams of protein about 45 min later 6 eggs and cup of Bobs Red Mill 10 grain cereal

workouts are going great right now I may just keep this bulk going till early summer and wait to compete in Oct.


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Default 01-24-2012, 10:57 AM

SWOLE! Looks like a good and blood filled W/O! Good stuff Mix...


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Default 01-24-2012, 05:07 PM

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SWOLE! Looks like a good and blood filled W/O! Good stuff Mix...
you know it E thank's I'm feeling like a bull right now...I over did it with legs though cause they are killing me still!


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Chest and back today
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Default Chest and back today - 01-24-2012, 05:08 PM

Chest&Back

I donít like to do these together but I had no choice because of my work schedule I ended up jamming them both together. I really wanted to get in a session of deadz in even with this being light week I love the volume.

Chest

Warm up
Cable crossovers
80lbs x4 x12
Smith presses
135lbs x20
225lbs x20
315lbs x15
375lbs x8
185lbs x 16(5 sec down 2 sec up) 135lbs x12

Incline machine press
200lbs x16
240lbs x16
250lbs x16
200lbs x16

Inlcine DB press (stretch full range of motion)
50lbs x20
60lbs x20

Shoulders laterals
20lbs x20
25lbs x20
30lbs x20

Back
Straight arm pull downs/close grip wide grip pull ups
Straigt arm 100lbs x12/close grip x6 wide grip x6
120lbs x12 /close grip x6 wide grip x6
130lbs x12/close grip x6 wide grip x6
140lbs x12/close grip x6 wide grip x6

Deadz
225lbs x20
225lbs x20
315lbx x12
315lbs x20
405lbs x12
315lbs x10/DB rows 120lbs x12

DB rows
120lbs x3 x12

Single arm row seated row machine
140lbs x3 x2

close grip pull downs
200lbs x3 x2

well I got through it and it wasn't to bad suprised that I did the volume on deadz time to start pulling that 500lb for reps now confident the back is strong enough to support it....at least 5-8 times? we'll see next week!


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Default 01-30-2012, 09:33 AM

Nice rep range on them deadz broham !!


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Default 01-30-2012, 05:28 PM

Thank's E I want to be like you when I grow up lol....you are great inspiration bro(no-homo) I don't want to have any doubts when I leave the gym.


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Default back - 01-30-2012, 05:31 PM

Sorry missed posting my leg work out and shoulder workout last week....I suck but hey back to heavy week....


Back

Deadz
135lbs x20
235lbs x20
330lbs x20
410lbs x20(crushed it)
460lbs x3 PR (readjusted belt digging into my side)
460lbs x8 PR (500lbs for reps right around the corner)

Single arm hammer strength wide grip pull down
3 45lb plates x16
4 45lb plates x16
5 45lb plates x12

Straight arm pull downs/fatman pull ups
140lbs x16/ Fatman pull ups x6
150lbs x16/ fatman pull ups x6
150lbs x14/fatman pull ups x5

DB rows
120lbs x12
120lbs x12
120lbs x12

Heavy preacher culrs
3/4 stack x 12
stack x2 x12

DB hammer curls
50lbs x3 x12

done the pump today was sick what sucks is I have to take about 5 yok3d right now but what a difference it makes I'm over that mental block I had with dead lifts. I hope to hit the 500 mark here in 2 weeks for reps and all I got today from people was just how much bigger I looked. It Feels great lets you know your on the right track with what your doing I'll take it already looking forward to chest tomorrow.


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Default 01-31-2012, 10:17 AM

You're at that 500 for reps bro. Only thing between you and it is your mind. You'll rip it, no doubt.


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Default 01-31-2012, 06:00 PM

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You're at that 500 for reps bro. Only thing between you and it is your mind. You'll rip it, no doubt.
yep it has been a mental thing with me for years...the fear of my lower back just givnig out on me!....that and seeing little skinny dudes pulling 500+ for reps is killing me now.


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Default chest - 01-31-2012, 06:03 PM

Chest day I was amped from yesterday's back workout and the comments I got at the gym about how much bigger I look...funny still in the 270's

Chest

Warm up cable crossovers
80lbs x4 x12

Smith press
135lbs x20 x2
315lbs x15
365lbs x12
405lbs x4
225lbs x10(5 sec down 2 up) 225lbs 12
135lbs x12

Incline machine
250lbs x12
250lbs x12
250lbs x12
250lbs x12 220lbs x12 190lbs x12 160lbs x12

Incline DB flys
50lbs x20
60lbs x16
70lbs x12

Cable crossovers
80lbs x12
80lbs x12
40lbs x12

Tri's
push downs
120lbs x20
130lbs x12
150lbs x12

Triceps machine
250lbs x 3 x12 leaning over the machine
250lbs x3 x12 used like weighted triceps dip

Cable shoulder press
50lbs x20
60lbs x20

Side laterals
20lbs x12
25lbs x12
30lbs x12
40lbs x12

done took pics today just to see how fat I'm getting well at least I can still see some ab action but the clothes are getting uncomfortable weight today was 273.6 I can't afford to by new clothes so gonna have to pull out the Khaki's and long shirts now starting to look like a hot mess....you know the guy that clothes look a little to tight. The crazy thing is this is the heaviest I've been since 2010 at this point my clothes are fitting like I'm weighing 290 plus pounds at 270lbs....Time to eat again!


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Default 02-01-2012, 09:24 AM

lol, i think everybody has the classic "off season" khaki pants. lol!


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