• musclemecca bodybuilding forums does not sell or endorse any bodybuilding gear, products or supplements.
    Musclemecca has no affiliation with advertisers; they simply purchase advertising space here. If you have questions go to their site and ask them directly.
    Advertisers are responsible for the content in their forums.
    DO NOT SELL ILLEGAL PRODUCTS ON OUR FORUM

Big Boy Basics bodybuilding log

Status
Not open for further replies.
Sentinel

Sentinel

Well-known member
Member
Joined
Nov 22, 2009
Messages
450
Points
16
Hi everyone!!

I'd like to wish everyone a Happy New Year and the best of luck for all your goals.

A new year means a new journal so welcome to Big Boy Basics!!!

Goals are as they have always been: to stay injury free and get stronger and hopefully lose some of the chub ;)

For all newcomers, 4 weeks of training = 1 Mesocycle.

Today marks the start of Mesocycle 17. I don't do routines - I train. I follow templates. Here's the template for now:


THURSDAY: DEADLIFT TRAINING
  1. Deadlifts
  2. Front Squats
  3. Core Training

FRIDAY: BACK TRAINING
  1. Heavy Rows - either dumbbell, barbell, chest supported or machine done 3-5 sets of 1-5 reps depending on the exercise
  2. Pull-ups - all weighted for as many sets and reps as I like. mostly I aim for 25-50 total reps all done with some added weight.
  3. Medium Rows - either high or low cable rows or unilateral cable rows for 3-4 sets of 8-12 reps
  4. Facepulls or Shrugs
  5. Core Training

SUNDAY: SQUAT TRAINING
  1. Overhead Squats
  2. Front Squats
  3. Back Squats
  4. Grip Training
  5. Core Training

MONDAY: PRESS TRAINING
  1. Pistol Squats
  2. Press Variant - either military or bench variants within for heavy work
  3. Pull-ups - light for example; 3x8 or so
  4. Supplementary Press
  5. Core Training

I suffer from a slew of shoulder and lower back injures so staying injury free is my #1 goal.

For those interested, my "stats" at the moment are:

I weigh 195 lbs @ 5'7
Pistol Squats: 13 reps per leg
Back Squats: 365 lbs
Front Squats: 295 lbs
Overhead Squats: 185 lbs
Military Press: 185 lbs
Deadlifts: 475 lbs
Bench Press: 225 lbs

A very Happy New Year to everyone once again and I will check in later with a journal update hopefully.

Oh, and for those concerned, here's my youtube channel: https://www.youtube.com/user/anuj247

Cheers!
 
X

Xiva

Banned
Joined
Oct 13, 2009
Messages
825
Points
0
Looks good. And happy new year.
 
Sentinel

Sentinel

Well-known member
Member
Joined
Nov 22, 2009
Messages
450
Points
16
Happy New Year to you!!! :)
 
Sentinel

Sentinel

Well-known member
Member
Joined
Nov 22, 2009
Messages
450
Points
16
Deadlift Training
Mesocycle 17 - Week 1

Beginning Thoughts:
Once again: A very Happy New Year to one and all!! :)

Workout:
Deadlifts:
(415 lbs x 1 rep x 5 minisets) x 2 cluster sets
435 lbs x 2 reps
The goal was to do 2 cluster sets of 5 minisets - each one being a single rep. Last week I had messed up on this but I finally got the hang of it. I thoroughly detest cluster sets. They totally put me off my groove. I did the final set with 435 lbs for sheer giggles.

Front Squats:
185 lbs x 3 reps x 3 sets
205 lbs x 3 reps
I have been struggling with Front Squats for quite a while now. I have zero technique with these. Just 3 weeks ago I hit 295 lbs for the 4th or 5th time over the span of two months and it was through sheer brute strength. Thats a no-no for me. I would like to perfect and hone in my technique. So, I have gone back to the drawing board and the first change I have made is switching my grip from a rather unstable cross grip to a clean/weightlifters/olympic grip. I am sure with this more stable grip and working on my form from the ground up I will be surpass 295 lbs over the next few months.

Hanging Air Kicks:
BW x 10 reps x 3 sets

Cable Wood Chops:
15 kgs x 12 reps
20 kgs x 12 reps
20 kgs x 12 reps


Overall Impression:
This was a better workout than last week. It takes some getting used to these weird octagonal shaped plates...I need to work on my grip more. I am going to be trying a new fun exercise for grip training this coming Monday..

Have a great day today everyone and thank you for reading! :)
 
Last edited by a moderator:
jonathan

jonathan

Mecca V.I.P.
VIP
Joined
Jun 16, 2007
Messages
1,135
Points
36
nice :)
 
Sentinel

Sentinel

Well-known member
Member
Joined
Nov 22, 2009
Messages
450
Points
16
thank you :)
 
X

Xiva

Banned
Joined
Oct 13, 2009
Messages
825
Points
0
Hey champ!

Awesome DL :)

- Make a big inhale, go down, then get the grip correct and lift... Then breath out :)
 
Sentinel

Sentinel

Well-known member
Member
Joined
Nov 22, 2009
Messages
450
Points
16
Hey champ!

Awesome DL :)

- Make a big inhale, go down, then get the grip correct and lift... Then breath out :)
Thanks, Xiva. I like to inhale once I am down. For me:

1.) Grip
2.) Hips in the right position (or close to)
3.) Inhale into your lower abs and flex teh core
4.) Hips set
5.) PULL!!!

:)

I need to breathe out :p
 
jonathan

jonathan

Mecca V.I.P.
VIP
Joined
Jun 16, 2007
Messages
1,135
Points
36
nice video. Good form on deadlift.
 
X

Xiva

Banned
Joined
Oct 13, 2009
Messages
825
Points
0
Aight champ :)

My order would be like this:

1. Body in right position
2. Inhale
3. Grip
4.Hips set
5. Pull
 

MuscleMecca Crew

Mecca Staff
C

Comin_Up

Well-known member
Member
Joined
Aug 29, 2009
Messages
379
Points
18
Nice deadlift! Good power
 
Big_Guns_Lance

Big_Guns_Lance

Eat, lift, sleep, repeat.
VIP
Joined
Jun 18, 2007
Messages
3,386
Points
38
Very good deadlifting sir.
 
Sentinel

Sentinel

Well-known member
Member
Joined
Nov 22, 2009
Messages
450
Points
16
Sentinel

Sentinel

Well-known member
Member
Joined
Nov 22, 2009
Messages
450
Points
16
Back Training
Mesocycle 17 - Week 1

Beginning Thoughts:

Was so bloated...and still am.​

Workout:

Chest Supported Rows:
160 lbs x 5 reps x 3 sets
180 lbs x 3 reps
190 lbs x 2 reps
I used a lighter weight than last week for my work sets but my overall volume was through the roof. I will increase the weight after I have spent some more time getting used to this exercise and getting my form down..

Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 2 reps x 2 sets
BW + 30 lbs x 3 reps
BW + 20 lbs x 4 reps
BW + 20 lbs x 3 reps
Total Reps = 20
This just wasn't happening today...I wasn't feeling it at all. It's been a few weeks since I've done proper weighted Pull-ups so this is to be expected. I'll be fine next week - especially since I am not hitting Pull-ups 2x a week with this new template.

High Cable Rows:
75 kgs x 8 reps x 3 sets

Facepulls:
40 kgs x 12 reps x 2 sets
I actually felt these in my traps...awesome!

Front Planks:
BW x 60 seconds x 3 sets

Hammer Curls:
22 kgs x 5 reps x 3 sets
I hate arm work...But I desperately want huge forearms :p

Videos:

Chest Supported Rows & Pull-ups:

Overall Impression:

I hope everyone's had a great weekend full of fun, excitement and promise!

Good luck for the next week and thanks for reading as always!​
 
Last edited by a moderator:
Sentinel

Sentinel

Well-known member
Member
Joined
Nov 22, 2009
Messages
450
Points
16
Squat Training
Mesocycle 17 - Week 1

Beginning Thoughts:

Went in very late and had almost no energy..​

Workout:

Overhead Squats:
135 lbs x 3 reps
155 lbs x 3 reps
175 lbs x 2 reps
Decent...I paused at the bottom of 175 for the longest time to make sure I had my form down..

Front Squats:
185 lbs x 3 reps x 6 sets
205 lbs x 1 rep
225 lbs x 2 reps
Still working on grip here...It's getting better but I need to stretch my forearm muscles more. I need to squat "down" more and keep my elbows higher.

Back Squats:
295 lbs x 5 reps x 3 sets
Form was very meh...I'm GM'ing the weight a bit and I dont feel comfortable....

Swiss Ball Jackknife Pikes:
BW x 10 reps x 3 sets

Videos:

Overhead Squats, Front Squats and Back Squats:


Overall Impression:

Gonna spend tomorrow resting and eating....I hope everyone's had a wonderful Monday!!! :)
 
Last edited by a moderator:
Bulkboy

Bulkboy

Mecca V.I.P.
VIP
Joined
Oct 22, 2006
Messages
4,199
Points
0
cool log. i hear ya about the grip issue on olympic grip front squats. its a flexibility issue though, and if u just give it time itll come along. id definetely reccomend some stretching. that helped me alot and made my wrists more comfortable.

ur squat form looks good in the vid btw. u squat really low, which is awesome!
 
Sentinel

Sentinel

Well-known member
Member
Joined
Nov 22, 2009
Messages
450
Points
16
cool log. i hear ya about the grip issue on olympic grip front squats. its a flexibility issue though, and if u just give it time itll come along. id definetely reccomend some stretching. that helped me alot and made my wrists more comfortable.

ur squat form looks good in the vid btw. u squat really low, which is awesome!

Thanks for dropping by :)

I will definitely do the forearm stretches and the like to work on flexibility. I agree with you: I think in a few more weeks with more practice I'll be fine with the new grip.

Thanks for the compliment on my squat form...I don't particularly like back squats but I'm not squatting right IMO...I need to stop trying to sit "back" and start squatting "down". Its been over a year since I've done back squats regularly so I'm still a bit rusty. That too will improve with some more practice. I need to be conservative right now and really hone in my form :)

Thanks once again for dropping by!!! :)
 
Sentinel

Sentinel

Well-known member
Member
Joined
Nov 22, 2009
Messages
450
Points
16
Press Training
Mesocycle 17 - Week 1

Beginning Thoughts:

Was in a bit of a hurry today but the overall volume would have been low to begin with because I need to set a base mark from which to progress.​

Workout:

Pistol Squats:
BW x 4 reps x 2 sets
Felt pretty comfortable.
Overhead Press:
155 lbs x 3 reps
175 lbs x 1 rep x 2 sets
I will build on this come next week. I am not sure where I am going to keep rotating a variant of the press on a week to week basis but I might do some crazy bell incline close grip bench presses (wow..what a mouthful!) next week.
Pull-ups:
BW x 10 reps
BW x 8 reps
BW x 8+1 reps
Total = 27 reps
The goal here is to increase overall volume on this exercise as the weeks progress. On this day no weighted pull-ups are done because I need to keep my form in check, etc...
Unilateral Lat Pulldowns:
35 kgs x 6 reps x 2 sets
40 kgs x 5 reps
Decline Dumbbell Punches:
14 kgs x 8 reps x 3 sets

Videos:

Pistol Squats, Overhead Press, Pull-ups, Unilateral Lat Pulldowns & Decline Dumbbell Punches:​

Overall Impression:

The next 2 days are rest days...I plan on losing the bloat and relaxing! I hope everyone's having a swell week! :)
 
Last edited by a moderator:
Sentinel

Sentinel

Well-known member
Member
Joined
Nov 22, 2009
Messages
450
Points
16
Deadlift Training
Mesocycle 17 - Week 2

Beginning Thoughts:

This is last night's workout...I pretty much sat on my ass all day so I was very lethargic when I hit the gym lol...​

Workout:

Deadlifts:
(415 lbs x 2 reps x 3 minisets) x 2 cluster sets
455 lbs x 1 rep
I really wanted to hit 4 doubles but all I could muster up was 3. Next week I am going to increase rest period from 25 seconds to 30-45 seconds and really try for get 4 doubles with 415 per cluster set.
Front Squats:
185 lbs x 5 reps x 3 sets
205 lbs x 3 reps
I used three fingers this time and I added 2 reps to each of the 185 sets...
Lat Pulldown Crunches:
40 kgs x 10 reps x 3 sets
Overhead Plate Sidebends:
25 lbs x 8 reps x 3 sets
Dumbbell Windmills:
12 kgs x 8 reps x 3 sets

Videos:

Deadlifts & Front Squats:​

Overall Impression:

Tiring workout. I am getting better at cluster sets. I am not used to rep work but I think I'll improve over the next few weeks. I aim to get 4 doubles next week and then I'm gonna increase the weight and go back to singles hopefully with 435. My overall aim is to hit 435 for doubles in a cluster set but it may be a while before I can manage that.​
I hope everyone's having a good weekend! Thanks for reading, as always! :)
 
Last edited by a moderator:
X

Xiva

Banned
Joined
Oct 13, 2009
Messages
825
Points
0
Looks solid champ. Not more to say..
 
Status
Not open for further replies.

Similar threads

James Hollingshead Feed
Replies
0
Views
581
James Hollingshead Feed
James Hollingshead Feed
James Hollingshead Feed
Replies
0
Views
556
James Hollingshead Feed
James Hollingshead Feed
James Hollingshead Feed
Replies
0
Views
479
James Hollingshead Feed
James Hollingshead Feed
Top