500

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Ive been lifting almost everyday lately, not enough time to keep posting. It's difficult to lift everyday because by the time I get back to a muscle group, it's still sore. I've been doing explosion mostly, very rapid at a moderate weight. I've been getting sore like I just started lifting, this is exactly what I love...

Doctor's appnt in 2 weeks.. fora check up.
 
Not so good, big compound movements are almost impossible (deads, squats, even good mornings). I'm stuck doing isolation exercises, like extensions and curls (which I know are harsh on the knee).. Calves are out of the picture. I don't think there is a way I can do glutes either, unless someone has a suggestion..

On an up note, I finally military pressed the 100lb dbs! Wow, what a mental block lol.. Next upper body goal is to shoulder press 225lb on the bb, WORK THEM CUFFS! I usually do db, but I throw in bb everyother workout to keep it kinda even. And to all the non believers, I do 205 behind the neck, down to my neck, 4 times. NO SHOULDER PROBLEMS :p lol And when I get 225 it'll be behind the neck.. I wanna look like I'm carrying tennis balls on my shoulders lol

pm me with your s/n evo, im always on 'invisable'..
 
Alright but I'm gonna say I told you so if you screw up your shoulders and that you can get just as big shoulders doing military presses in front of the neck as you can from behind the neck. ;)

I tried to pm you but you were offline. My s/n is celibrate2047

Cutting out part of the leg extension ROM will severly cut out most of the potential harshness on the knees.
 
mreik said:
On an up note, I finally military pressed the 100lb dbs! Wow, what a mental block lol.. Next upper body goal is to shoulder press 225lb on the bb, WORK THEM CUFFS! I usually do db, but I throw in bb everyother workout to keep it kinda even. And to all the non believers, I do 205 behind the neck, down to my neck, 4 times. NO SHOULDER PROBLEMS :p lol And when I get 225 it'll be behind the neck.. I wanna look like I'm carrying tennis balls on my shoulders lol
Click to expand...

Do you use a smith machine or free weight?
 
Free weights. It seems like my chest can get sore from bringing the weight infront, maybe I've got bad form like that, I'll give it a whirl.. Who knows, maybe it will shock my muscles some to grow quicker.. But I'm not giving up the behinds :) lol, you know there's always that one freak of nature that can do it and not get hurt, hopefully it'll continue to be me lol.
 
I've continued to lift upper, but haven't been posting much.. I'm going to try to post every lift to help me keep track... I'll start with yesterdays lift.

Chest and tri's

bb Flat Bench (i had a good day)
135 x 10
225 x 10
275 x 6
315 x 2
315 x 2
225 x 10

bb Incline
135 x 10
185 x 8
205 x 10
225 x 6

db Decline
100 x 8

Smith bench.. explosion, I forget exactly who suggested this to make great gains, but they were right.. Not only did I leave my plateau, but my numbers jumped, and are still increasing quickly.. As long as you're not a novice, and you have good control I suggest these to everyone!

225 x 10
225 x 10
225 x 10

Rotator Cuff exercises... no clue what they're called...



Today I will either take off, or not.. not sure yet.
 
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Well normally I take 2-3 weeks off in the begining of the year, but the doctor just gave me the okay to start lifting again, squats and stuff for the lower.. So I'm going today. I've done a lot of research, and have decided to go back to deads.. I haven't done them regularly since highschool, but there are just so many aspects I'm missing from not incorporating them. I'm gonna squat also, and at least see where I'm at with this whol 500 thing lol...
 
I have actually been trying that.. Usually I just put on 2 plates, and do single arm explosion. I've noticed great strength gains with little to no size gains. Very nice exercise, I was also thinking of supplementing my other body parts with some 'smith explosion' type stuff.. what do you think?
 
Back/Bicep..

Deads..**
135x8
225x8
275x8
315x5

Pull Ups..
10
10

Seated Rows..
90x10
90x10
115x8
115x6

db curls..
55x7
45x10
45x9

bb curls
105x6
90x7
60x12 (<~just to finish em' off lol)




**I probably went a little overboard with these.. I'm definatly feeling sore already, so tomorrow I'll probably be walking like I ran backwards thru a cornfield with my pants down, oh cheese.. First day of school tomorrow too lol..
 
Push Upper

Incline bb (GYM WAS PACKED!!! So I just went to incline)
135x10
225x10
225x8

Flat bb
135x10
225x12
225x9
225x6
225x5
225x2

Cable Flyes
80x8
60x8
40x5

Dips
16
12
12

***By this time I've already been asked to spot 3 people... :rolleyes:

Shrugs bb
100x8
75x10
75x10

fin.

I weighed in @ 203 today... tied a personal record. I think I'm gonna try and go for 210, but we'll see.
 
Lower

Squats
135x10
225x10
275x10
315x10
315x9
405x1

Lunges
90x20
90x10

Calf Raises
dont remember the weight.. lol

Wrist Curls
90x12
100x8

Other forearm exercises I have no clue what the name is...
 
Upper Pull

Deads...
135x10
225x10
315x6
315x5
315x5
315x5

Pull ups
10
10

Rows
45x10
90x10
115x8

db curls
55x8
40x10
40x8

25min of cardio on the bike @ 145bpm.

I started my diet today, 5 GROW! low-carb protein shakes a day. EFAs through fish oil. Fiber through flax seeds. Vitamins & Minerals through GNC's liquid multi... If I can last 3 weeks I'll be happy, and I'm sure I'll be happy with the results, as of now I'm 5'9, 202, 13%bf. Goal is to reach 8%bf, I don't care about weight.
 
Your lifts are lookin' solid! Squatting 4 bills is just a sweet feeling. I see you're starting the Velocity Diet...good luck on that and have fun. It's definately an interesting diet but it works like a charm.
 
End of day 2 on this velocity diet... im tired, im hungy, im pissy lol.. It's hard, but it'll be worth it. I'm going to play soccer :rolleyes: , then I'm off to the gym :eek: ; upper push today, I'll post when I get home..

Evo, yeah 400 is nice.. But I should be pushin around 5 compared to my upperbody numbers. All these stupid lower injuries.. A few of my buddies from school started lifting in the begining of Dec. and are using some gear, whew... they're blowin up, it's unbelievable. Such a sissy way out :rolleyes:
 
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Good luck with the V-Diet bro.

Sorry to hear about the foot problems. I have a friend that is a Physician's Assistance and the physician has warned us of possible stress fracturing of the feet from deadlifting due to the enormous amount of stress, but he's never lifted in his life so...what does he know. Right? :D Don't tell any newbies that or they'll never deadlift. Just wanted to mention that as something to think about while you're healing.

Are you still working toward the 500lb squat? I hope to dead 500lbs by August.

Looking forward to seeing your progress.

DM
 
Yeah my eventual goal is to get to 500 on the squat, but that will take some time.. right now I wanna get a little cut up for a charity auction (yeah, they auction off dates with guys and girls in their bathing suits...).. I know my progress will slow during the diet, but as long as I can keep the strength I have for these 3 weeks I'll be happy. Let me know if you dead the 5 spot, that'd be one heck of an acomplishment..


Push Upper

Bench bb
135x10
225x10
275x7 (<~all 7 were good lookin, so this is a PR)
275x4
275x4
274x3

Incline bb
135x10
185x10
225x6

Arnold Press db
80x10
90x8
100x5

Dips
18
16
16

Chest Flyes
60x8
70x6
60x6


25min cardio @ 130bpm




im pooped.
 
If I might make a suggestion while on the V diet. Drop your reps and work in the 85%+ rep range for your major lifts, avoid failure for them, and nearly burn it out on a few isolation moves.
 
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