Spring Training

[Bob]

I took almost 3 months off from squatting/pulling due to my knee and now I'm easing back in so I want to keep track of where I'm at since Its going to be a slow build up. I stopped training 6 on 1 off cause it was destroying me and wasn't doing anything for my strength anyway. Trying to keep my weight down as I'm getting sloppy and I lost a lot of mass from legs so any weight loss in the past 2 months was not good. I'm carb backloading and cycling, so basically, training days I backload with 2 days being low-medium (75g pwo, 25-50 in the meal after) and 1 day being medium (75g pwo, 50-75 2nd meal) and 1 high day (100g pwo, 100-200 in 2 meals after). My off days are no carbs (green veggie only) and I eat about 4-5x that day where on my training day I fast until noon and eat 3 real meals and 1 shake. It's an experiment, its probably wrong. We'll see.

I'm embracing Shawn's training philosophy, 5s and 3s and no belt. Need to build more core strength. Plus, I'm not really working with any weight that warrants one.


3/24/2013 - Strongman / Lower / Back accessory

Warmup (sldl, squats shoulder raises etc)

Farmers
205/h x6

Yoke
315x2
405x2
495x .7x2

Prowler
+90x2

back inside...

Squat (med stance)
185x5x5 paused

Hamstring Curls
130x20
115x20

Leg Extension single leg
55x3x12

Hip Adductor 3x15
Calf Raises 2x20

Spud Cable Row
100x4x15

Face Pull
90x3x20

Lat Pulldown
3x15

Leg Press (narrow)
4x20

Back Raises
bw x 2x15

As you can see, my weak core resulted in not making it all the way with the 500 yoke. I'm glad I left my belt in my locker cause I could have put it on an added another 100 but it would have been stupid.

[Nicholas Battista]

that's essentially what I did after my injury when I actually started squatting anything again. No belt seemed to help me a lot.

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[Bob Stevens]

Yea seeing your numbers along with Shawn destroying my squat numbers is what convinced me. It's been a major weak point of mine for a long time.

[Nicholas Battista]

Yup, who knew making the core stronger would help virtually everything? (including programming in C and hip thrusts with the ladies...on the dance floor...)

[Tiny]

If you need more core strength, I highly recommend doing ab rollouts for the majority of your ab work along with a healthy dose of these:

http://www.youtube.com/watch?feature=player_embedded&v=bdmI5Ex8HMw

[Bob Stevens]

Nice, I haven't seen that before. I should do those for sure. I think Shawn tried to show me something similar but I never stuck with it. Video would have been better if Nicole Lim was doing the demo though haha.

[Tiny]

Agreed. But I think that video was made before she started training there.

I think you'll like doing these. I've been doing them for quite some time now and my erectors have gotten noticeably larger and my back rarely hurts anymore. They honestly make my back feel better than rev. hypers. Battista can weigh in on these too, I think I had him do them.

[Nicholas Battista]

Yeah, I do AB rollouts for virtually all my direct AB work. You can change it up by holding the extended position for a few seconds before contracting back. Tis' fun.

I agree with Timmy.

[Bob]

3/25/2013 - Upper

Incline Bench
135x5
165x5
185x5
205x5
210x5 (about 15lbs under my 5rm)

Flat Bench
225x5x5

DB Raises
25x3x20

Tri Extensions
65x4x12

1 Arm Landmine press
25x2x20

BB Curls
45x20
75x20
95x2x10
65x20

I'm super sore from saturday, mobility is terrible, but I'm making it through ok. Lot of stretching needed all day.

[Bob]

3/27/2013 - Lower + Back

Pulldowns
up to 205x6

Squat (med stance)
245x5x3

Deadlifts (Conv  + Sumo)
315 for multiple sets of 2s and 3s. Just could get a clean pull in today.

Cable Rows

Single Leg Extensions
37.5 6x12

Calf Raises

Back Raises (done like in the video, very difficult)


3/28/2013 - Upper

Incline Bench
185x3
205x3
215x3
225x3
235x3

Db Press
90x3x10

Db Raises + Curls
35x4x8 - 30x3x20ish

1 Arm landmine press
45x3x12

Pushdowns

Out of town for the weekend, back to training on Monday.

[Bob]

4/1/2013 - Upper

Incline Bench

205x5x5

Floor Press CG

225x2x8

DB Press

Extensions

Raises

Curls

[Bob]

I'm way behind, let's see how my memory works. 

4/3/2013 - Lower/Back

Squats 

255x5x3

Trap Bar deficit

315x3x3?

Leg Extensions, Hamstring Curls, Calf Raises, Back Raises

4/4/2013 - Upper

Bench

235x3

225x3x8

225x5 

just messing around

DB Incline

Rows

Raises

etc... 

Curls

4/6/2013 - Strongman

Farmers up to 255/hand a few times including 1x where my knee blew apart

Yoke up to 500 a couple times

Yea, so I did a picked up the farmers on the last set and my knee popped and cracked, in addition to my left quad being in pain if I moved at any type of speed other than slow. SO I did the walk at super slow mo pace, with my right knee pissed off the whole time. Sunday, my right knee was swollen and puffy. I took ibeprofuen and fish oil and its back to normal now. I will be very careful this week. 

4/8/2013 - Upper

Incline Bench

205x3

225x3

235x3

DB Press

95x3x8

DB Raises Superset Neutral Grip Pulldown

30s and up to 220x8

BB Row / shrug

185, 205 

Narrow Grip Pulldown

160x3x8 w/hold

DB Curls, BB Curls, Preacher curls

Good night, knee didn't bother me and small PR on incline. I'm doing back work on my upper days and bicep work every god damn day. 

[Dan]

Can't go wrong with 5s and 3s.  By the way, is Pfister still around?

 

I plan to go beltless for as long as possible while I work my squat and DL back up.  Since I'm using embarassingly low weights, its not as big a deal but it will hopefully force proper technique.  Also agree with Nick & Tim on the rollouts.  Ab wheel and static planks force me to use my abs to keep my torso straight, as opposed to situps which force you into flexion.

[Bob]

Yup, Shawn is still kickin', strongest he's ever been. I'm happy for him and hate him all at the same time haha

Same thing here with the belt, weights are so low, I'm embarassed to even touch my belt. I'll try the rollouts, I've avoided them in the past for unknown reason, but then again, I've always hated ab work and deemed it useless. Live and learn.

I was sick since thursday and didn't train.

4/15/2013 - Upper

Incline Bench
205x3
215x3
225x1
240x2 - time to reset

DB Flat
80x20,15,15

BB Shrugs (w/hold) superset DB Raises
275x3x15 - 30x3x12

Narrow Grip Pulldown superset BB Curls
130x15,15,12 - 65x20,20,15

Tricep Extensions superset DB Curls
75x3x12-15 - 40x3x8

Face Pulls
90x3x15

Time to get serious about cutting weight. Too weak to be this heavy. Supersets and 2 cardio sessions will kick off the cutting, and I'll progress from there.

[Bob]

4/17/13 - Lower

Hip Adductor / Abductor

Leg Extensions
4x15
single leg 1x15

Standing calf raise
4x12

Squat
265x5x3
225x3

Trap Bar deficit
315x5x3

Hamstring Curls
3x12

Back Raises
3x15

Squat is coming back, resisting the urge to make bigger jumps.

[Bob]

4/19/2013 - Upper

Bench
225x5,8,5
205x12,10,8
just felt heavy today

DB Incline
80x6x10 (switched bench height after 4 sets)

Tricep Extension superset DB raises
75x4x10-12 - 35x4x8

Neutral grip pulldown superset bb curls
190x4x8 - 95x4x8

Vgrip pulldown
175x2x10

Preacher bicep curls
flat side - 30x3x10 + failure set
angled side - 30x2x10, 20x2x20+ failure

rolling out and abductor/adductor sets to prepare my hips for tomorrow. I should probably weigh myself tomorrow too.

[Bob]

4/20/2013 - Lower

I opted out of any strongman in the interest of my busted body parts recovery.

Hip Adductor/Abductor
2-3 sets of 20+ each

Leg Extensions
starting at 115 sets to almost failure up to 175x10

Standing calf raises 4x10

Hamstring curl
2x8

Squat (mixed narrow and med-wide stance)
185x5x8

DL (Sumo and Conv)
225
275
315

Leg Press
5p/side 4x15

Back Raises
10x12
25x2x12

Hamstring Curls (1leg)
55x2x8
40x2x10

Seated calf raise (holds)
4x12

I weighed in around 201 so I guess cardio will need to be increased (actually done....). I need to push harder on my dead lifting, I tend to cop out if it doesn't feel perfect.

[Nicholas Battista]

For cardio - do 100 burpees as fast as you can. Keeps it short and sweet. ;)

[Bob]

4/22/13 - Upper

Reset incline

195x5

DB Press

90x4x10-12

Extensions

Shrugs

Pulldowns

Curls

Just a usual day. 

4/24/13 - Lower

Hip Abductor/Adductor

sets of 10-15

Leg Extensions

worked up to sets of 15 then 4x15

drop set 8s then 1 leg sets of 15 

Calf Raises (machine)

4x12

Hamstring Curl

sets of 12 

Squat

275x5x3 

DL 

275x5 maybe 4-5 sets, 1-2 sets sumo. 

SSB

145x5x10-12 

I was really tired from all this AM cardio so I stopped short today. Squats were some of the slowest reps with 275 I've ever done. I only did SSB cause I didn't feel like loading up the Leg Press. I had about 175g of carbs post training, slept like a baby and today is a complete off day so I should be good for tomorrow. 

[Nicholas Battista]

thanks for that link.

also, im happy you're keeping a log.

[Bob]

Np buddy. You coming up next weekend or stuck with school/ta'ing? 

4/26/2013 - Upper

Bench

225x10

1 board

225x7

2 board

225x10

3 board

225x10

2 board

185x20

DB Incline

75x4x12?

BB Row

205x5x10 - i think

Raises and Shrugs

35x3x8 - 225x4x12 w/2 sec holds

Pulldowns and Curls

More Curls

Machine Flys 3x20 superset rear delt fly 2x15

Just messing around mostly. Flat bench feeling kind of weak at the moment (or as usual, however you want to look at it!)

4/27/13 - Lower

Hip machines 

worked up to set of 12, 20 on adductor. 

Calf Raises

3x15

Squats

185x5x10 - having some problems getting into a groove still. The weight is super easy but my body is annoyed. 

Rack Pulls

up to 335x3 

225x20ish

Leg Press

max set of 20 with 5p/side then drop sets

Back Raises

25x4x12

Leg Extensions

sets of 15, then single leg sets of 10-12 until failure

Hamstring Curls

sets of 12 then single leg

Machine Standing Calf Raises

3 sets of 12 max around 260? 

Weight was 200 on the dot so down about 1.8lbs last week. Need to adjust the cardio because of the shitty squat day on wednesday. I won't do cardio Wed morning but will do it on Thursday now. Close to that 2lb mark so hopefully I can keep the training intensity up and maintain this pace. Diet has been good, not much straying other than required on date night shit. 

[Bob]

4/29/2013  - Upper

Bench
225x3

Incline
185x5  - reset back since last week didn't feel easy, back to my regular waving next week.

DB Press
70x10
85x10
95x3x8
75x20

Neutral Grip Pulldowns
190x4x10

Shrugs and Raises
315x3x8 - 40x3x8
275x2x12 - dima style

Wide Grip Pulldown
3x12

Pushdowns and BB Curls
120x3x12 + 120x8 -> 90x10
45x10, 95x10, 105x8,6, 95x10, 45x25

DB Preacher Curl
25x2xfailure

[Bob]

5/1/2013 - Lower

Hip machines
up to 12 reps / 20 reps on the other

Calf Raises
sets of 12

Squat
225x5x3 - reset back

DL
275x3
295x3x3

Leg Extensions
sets of 12 plus single leg sets of back and forth 15s. Just massive pump until I couldn't even do ~50lbs

Hamstring Curls
sets of 12 then drop set until couldn't move

Calf Raises
sets of 15 w/holds

Back Raises
+25x3x12

My knee felt shitty with 225 so I kept it there, the weight is nothing but I am doing my reps in slow motion cause I'm so nervous my knee will blow out.


5/3/2013 - Upper (Shoulder Focus)

Incline Bench
135x12
155x10
175x3x10, 1x8 (3 diff grips)
135x18 (wide)

Seated Overhead
95x15,10,9

DB Raises
30x2x15 (side)
20x15 (front)

Smith Machine Bench
185x15,15,12,12,9 (mixed grips, not all were locked out)

Cable Fly's
30x10
50x10,9
40x10

Chest Supported Delt Fly + DB Shrugs
25x3x15   -    110x12, 110x20 (all with a hold at top)

Cable Pushdowns + Cable somethings (I don't know what these are called, but every bodybuilder on the planet does them)
100x10+ 5 sets + drop set

DB Curls (palms up)
30x2x15

BB Curl
bar, 100 reps, took me 5 minutes and about 6 sets.

DB Preacher Curl
25x10 + extra set for left arm only

Totally fried after that. Trying some new stuff in training, been watching a lot of bodybuilding videos lately. Time for a change.

[Bob]

5/4/2013 - Lower (post strongman)

Hip adductor/abductor

sets of 20

Leg Extensions

4x20

Hamstring Curls

3x15 - single leg

Back Rasies (2 varieties)

Pulldowns

3x20

Rolling/stretching

I was really tired after the strongman but I needed to train a little to avoid severe soreness on sunday. 

5/6/2013 - Upper

Neutral Grip Pulldown

175x3x12

Incline

190x5x5 - mix of med and med/wide grips

135x3x20

DB Press

85x4x8

Smith Machine press

185x3x20 - mixed grips

BB Row superset BB Shrug

225x4x5 - 225x4x15

Tri Extension superset DB Front Raises

70x2x10 - 35x3x10

Cable Pushdown locked arm thing

100x3x10

100x8 ->70x8->50x8

BB Curl superset DB Side raises (bent over)

85x4x10 - 20x4x15-20

DB preacher curl

25x12/17

Going to wave up in a 5x5 on incline, try and make 10lbs jumps then 5 until it flatlines. I tried a slightly wider grip and felt way more stable, but a bit more stress on my shoulder, so I'll do 3 and 2 for now. 

[Bob]

Missed a few updates, basically lower day I worked with Shawn on fixing my conventional DL. I think fixing this will help a lot of problems and weak areas. Basically going to do 5x5 off 3 mats in 2 week intervals and increase weight only as needed. It's basically a new movement at this point. Same deal with squat, going to go back to safety bar for a while and wave up. On the last upper day I did mostly high repetition, usual stuff. 185 for sets of 15 followed by incline dumbbells. 

5/13/2013 - Upper 

Incline Bench

200x5x5

DB Press

90x3x8

Smith Machine superset DB side raises

inc - 185x8

flat - 135x4x20
30x4x10

Pulldowns superset Shrugs superset Front Raises

upto 205x8 - 225x3x10(holds) - 30x2x10

BB Curls

65x3x20 (maybe 4, I forget)

DB Preacher Curls

2 sets to failure w/30

Felt like dogshit until my 3rd set on incline, I was going to can incline for the day but the horrible music in the gym combined with 95lb decline bench-athon happening behind me motivated me to stop being a baby. My left shoulder is a little pissed off today but oh well. 

[Bob]

5/15/2013 - Lower

Hip Adductor + Abductor

3/4 sets of 10-12 (using a 15RM)

3x20 

Seated Calf Raises

4x12

SSB Squat (shoulder width stance)

145x5

195x5

215x5

235x5

145x2x10 (paused in hole)

Conv DL off 3 mats (technique focus)

225x5x5

Leg Press (narrow foot)

4 plates x4x12-15 (maybe 5 , can't remember)

Standing Calf Raises

4x10 (heavy waving on these currently)

Leg Extensions

-worked up to max set of 10 making 1 plate jumps

-Drop set from max set weight @ 8 reps to lowest weight for 8 reps

-Single leg 3x10 alternating no rest. 

Hamstring Curls

3x8 then drop set with partials

Back Raises

25x2x12

Such an awkward day for me, close stance squats and conventional deadlifting done almost correctly. 

[Bob]

5/16/2013 - Upper

Incline DB Press (low setting)

55x10 -> 90x10 hitting every weight in between

Smith Machine Incline (high setting) med grip - Superset with seated bent over db raises

135x8

155x8

175x8 

185x8 

20x4x10-12

Close Grip Bench superset DB Front Raises

185x4x8 - 30x4x10

might have been 195 or 205, I can't remember. Doesn't matter. Might have been heavier on smith machine as well, my memory is shot. 

Chest Support Rows w/hold

70x4x8

Narrow Grip Pulldown

145x8

175x3x8

145x10

BB Curl superset Tricep Pushdowns

75x8, 95x3x8, 75x15, 45xfailure

120x3x10-12

DB Preacher Curl

20x2xfailure

Weight was 198 on the dot, so if I can accelerate my fat loss to 2lbs a week, I can be done in ~9 weeks. On the other side of things, I'm getting some mass back in my legs, so that would explain the small bodyweight drops. Overall, enjoying training like a wannabe bodybuilder at the moment. 

[Bob]

5/20/13 - Upper

Incline BB

205x5x5

DB Overhead

up to 70x2x10 (my shoulder is almost ok with these, couple more weeks)

Smith Machine Flat Press (med/narrow grip)

135x10

155x10

175x10

185x10

195x10

superset with seated bent over raises sets of 10

BB Rows

worked up to 245x3

Pulldowns

3x10

Pushdowns superset BB Curls

100x20 3-4 sets, 45x100 (4 sets)

finally figured out how to do pushdowns and destroy my triceps. Wish I knew this 5 years ago. 

Preacher Curls

I think I did another pressing movement but I'm drawing a blank. 

5/22/13 - Lower

Hip machines sets of 10 on one, 20 on the other

Seated Calf Raises

3x15

Leg Extensions

6 sets, 3x15 "working" set

Hamstring Curls

3x12 

SSB Squat

215x3x5

145x10

Leg Press

270x2x12

360x4x25

Conv DL off mats

225x3x5

245x2x5 

technique is improving, but still lot of work to be done

Leg Extensions

4x15 superset with 4x10 partials

Hamstring Curls

3x15 followed by 2x20 partials

Calf Raises Machine

140 x 20,18,16,15 (full rom)

Back Raises

2x12 +25 plate

Solid day, once again, need to be more aggressive with my squats, my knee is mentally holding me back. I could easily do sets of 10 with that weight but I get nervous still. 

[Bob]

5/23/13 - Upper

DB Press
65 to 90 x10 with everything in between, 2 sets @ 90
75x10 paused

Smith Machine Incline superset DB Front Raises
185x2x10 - high, med grip
185x2x10 - low, med/close grip
30x5x10

Overhead Machine superset Incline/Chest Machine Thingy
3x15
dropset to failure on both

JM Press (practicing cause I still can't do these right)
45x3x8

Tricep Pushdown
90x3x10
90x8 -> 60x8 -> 40x failure

DB Curls (palms up, alternating)
30x3x15

BB Shrugs superset EZ Bar Curls
225x2x15, 75x2x12

Curl Machine
2x12
1x12 then dropset to super failure.

Good night, tried out a bunch of new things and supersets that I like. Need to work more bicep volume though. Just too tired. Been getting up at 5:30 for cardio 4x a week.

[Louie P]

Bob, I think it's time you brought this log back to life

[Bob]

I think I'm going to start a new log soon, but for now, I will comment that my training has been purely bodybuilding focused, I haven't done anything below 6-8 reps in months, and I feel great. Most stuff is done with weights where I begin to fail around 12 reps and push through to get 15+ then do drop sets to almost failure. The only exception to my rep rule is deadlift, which I have been doing a 5x5 for practice. Weight is usually sub 300 and I only focus on technique. I'm still bad a conventional pulling, but its improving. 

I'm also getting very round so I'll have to cut weight pretty soon, most likely in about 1-2 weeks. I have once again proved that you can't out-train a shitty diet. If I can go 4 weeks without eating like a pig, then I might add some help in the form of epistane to finish off the cut. 

That's all for now

[Alex M]

Have you used epistane before? I tried it in July for my kickstart, thought it was garbage, but maybe thats just me. Switched to methylstenbolone, and that was fucking awesome. It doesn't aromatize so you could just take an AI and have the same effect as epi, but with better mass and strength gains.

[Bob Stevens]

I haven't, all I've tried is halo, which was ok. I'd prefer the real deal, but I'm not ordering online and I haven't gotten my bloodwork done yet. Epi seems to be a safe way to maintain some strength once I drop calories big time. Which m-sten variant did you use? 

You know more about this stuff than me now, so we should talk sometime, once I stop shoving pastries and ice cream in my face. 

On Sun, Sep 15, 2013 at 7:46 PM, Alex M <a.mar...@gmail.com> wrote:

Have you used epistane before? I tried it in July for my kickstart, thought it was garbage, but maybe thats just me. Switched to methylstenbolone, and that was fucking awesome. It doesn't aromatize so you could just take an AI and have the same effect as epi, but with better mass and strength gains.

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[Alex M]

Msten is legal, you can buy it from a supp website just like epi, and I'd consider it the real thing. It's just a methylated version of sten. All these prohormones/designer steroids are just steroids invented in the 50s/60s that never got that popular so weren't put on the banned list. They are fucking powerful. Msten has been compared to superdrol, but has less sides. I've even seen some lab tests on GH15 where msten was faked, it was just superdrol, lol. It hit me in the first week. It's pretty much the only reason I was able to pull 585, I couldn't do it now.

I've used the one by ironmaglabs and one by anabolic technologies. AT was waaaaay stronger. I can message you sources if you want, don't want to post them even though they're just regular legal supplement stores.

I have to say I hate that people say you NEEEEEED to be lean before you jump on any gear. If someone said that to me I'd say fuck them, they were probably 170 lbs, barely pulling 315 when they jumped on. Some people can gain weight easily, some people lose fat easily. Me and you don't need gear to gain weight. Hell I was 10 pounds heavier than I am now in May, natty(minus ephedrine, if you can't that as gear). It enhances the fuck out of our ability to get leaner. I'd wake up 5 lbs heavier if I ate an ice cream cone before, now I'm losing weight on mid-3000s calories. It makes you better, that's the bottom line. If/when you're ready to take the risks and make the life-long commitment, just do it. Don't worry about what some retard on bodybuilding.com says about how itll be worthless and just fuck you up if you don't have ab veins. Some knowledge and a strong commitment to training is 1000000x more important than your bodyfat percentage. 

Let's talk in person some time, or facebook message. I don't really want to talk about this publicly much more. If you're a newer/younger guy reading this, please don't ask me for anything drug related, ever. It's already made things awkward with a few people. If you're not committed enough to figure out where to get this stuff yourself, you're not nearly committed enough to jump on.

[Bob Stevens]

Yea, def message me on facebook, I don;t have to travel overseas for work like I thought, so I'm ready to blast some legal shit for a cycle. I've never believed in the bullshit you should have abs before doing anything stuff. The true intention of that warning is to politely say, "make sure your know how to fucking eat properly". Cause what people don't realize is that 30% BF +30lbs of muscle, is still a high percentage of BF, unless you weight like 100lbs. 

--