Big Boy Basics bodybuilding log

[Xiva]

Grip training is nice !

If you mix it up with forarms work, it's even more win.

Big forarms = win!

 

[Sentinel]

^^^ Thats my goal. Bigger forearms!

 

[Sentinel]

Press Training
Mesocycle 17 - Week 3​

Beginning Thoughts:

This is last night's workout. I was in half a mind to not go train but decided to stop being lazy. After every few months of dedicated training I fall into this lull where I become lethargic with no motivation to train. Thats how it has been for the last 1-2 weeks. But not things are different. I am easing back into training and hopefully I'll be fine for the next few months ​

Workout:

Pistol Squats:​

BW x 5 reps x 2 sets​

Good stuff​

​

Incline Close Grip Crazy Bell Bench Press:​

165 lbs x 3 reps​

185 lbs x 4 reps x 2 sets​

165 lbs x 5 reps​

Man...this exercise is so difficult! Paul, who I have shown training with me a number of times, can bench in the low 300s and he has a hard time putting up 230-250 for reps on this exercise. As for a weakling like me, this exercise hits my shoulders and triceps the most. Very cool! ​

​

Pull-ups:​

BW x 9 reps​

BW x 8 reps​

BW x 10 + 2 reps​

Total = 29 reps​

Decent..​

​

Arm Work:​

Did some hammer curls and lying tricep extensions. I didn't write the weights or the sets and reps because I was just fooling around. I think I took 50 lbs for Hammer Curls and 25 or something for the dumbbell tricep extensions..​

​

Side Plank Rows:​

27.5 lbs x 30 seconds​

32.5 lbs x 30 seconds​

42.5 lbs x 30 seconds​

I love core training!!!​

Videos:

Pistol Squats, Incline Close Grip Crazy Bell Bench Press and Pull-ups:​

​

Overall Impression:

Gonna focus on my diet. I have dropped from 200 to 195. I now plan on migrating to 190 and below. Slow and steady though...slow body recomp all the way!​

 

[Xiva]

Sounds like a good plan with the diet, slow and steady.

Allright session

Maybe go for deload, if you dont feel like training and motivation a low. A deload can make wonderfull things happend. According to me and Bill starr

 

[Sentinel]

^^^ I have been on a "deload" for 3 weeks now

It's time I get back in the saddle

Thanks for dropping by, mate!

 

[Xiva]

Hmm that's some heavy deload sessions then

 

[Big_Guns_Lance]

Yeh heavy deload for sure mate. Good luck with the drop in weight!

 

[Sentinel]

Thanks guys

 

[Sentinel]

Deadlift Training
Mesocycle 17 - Week 4​

Beginning Thoughts:

This is last night's workout..My diet has been pretty decent: mainly protein and veggies and other carbs but I think I'm not getting enough fat. I also feel a bit tired throughout the day which is weird for me...Maybe I need to up my calories a bit for a couple of days to get back on track.​

Workout:

Deadlifts:​

425 lbs x 5 reps​

This was a backoff session so I kept the intensity just didn't make it too hard on myself. In this cold weather my hands develop quite a bit of dry skin and my damn calluses get ripped off which ends up making my hands hurt whenever I grip the bar. 135 lbs is just as painful for my hands as 425 and I hate having a compromised grip! ​

​

Front Squats:​

225 lbs x 3 reps​

245 lbs x 2 reps​

275 lbs x 1 rep​

I just wanted to work towards a relative max. I'm glad I got 275. 275 using the clean grip feels a LOT more comfortable than 275 using that silly cross grip.​

​

Weird Ab Exercise:​

BW x 7 reps x 3 sets​

Videos:

Deadlifts, Front Squats & Core Training:​

​

Overall Impression:

I hope everyone has had a great week. I'm looking forward to the weekend! Cheers and thanks for reading as always! ​

 

[Sentinel]

Back Training
Mesocycle 17 - Week 4​

Beginning Thoughts:

This is yesterday's workout...​

Workout:

Dumbbell Rows:​

110 lbs x 6 reps x 3 sets​

120 lbs x 4 reps x 2 sets​

I love this exercise! ​

​

Pull-ups:​

BW + 20 lbs x 2 + 2 reps​

BW + 20 lbs x 3 + 3 reps​

BW + 30 lbs x 2 + 2 reps​

BW + 40 lbs x 2 reps​

Total = 16 reps​

​

Cable Rows:​

160 lbs x 12 reps x 3 sets​

​

Facepulls:​

80 lbs x 12 reps x 2 sets​

​

Inverted Rows:​

BW x 8 reps x 2 sets​

​

Swiss Ball Jackknife Pikes:​

BW x 8 reps x 3 sets​

​

Forearm / Bicep Exercises:​

Did some random 3-4 sets of arm work here...Reverse curls, hammer curls, wrist curls, etc...Nothing solid just picked a weight, did it to failure and jumped to the next exercise..​

Videos:

Dumbbell Rows, Pull-ups, Cable Rows & Swiss Ball Jackknife Pikes:​

​

Overall Impression:

I'm gonna rest tonight and just heal up. Tomorrow is Squat Day.​

​

I hope everyone had a fun Friday night! ​

 

[Sentinel]

Squat Training
Mesocycle 17 - Week 4​

Beginning Thoughts:

Just got back from the gym...​

Workout:

Overhead Squats:​

135 lbs x 3 reps x 2 sets​

155 lbs x 2 reps​

Next Mesocycle I am gonna spend more time working on technique. I am gonna try to hit 185 soon.​

​

Front Squats:​

225 lbs x 3 reps x 6 sets​

Ok so here is the plan with these for now. I have never tried much volume on front squats and I am still working on technique. Today's workout went to shit because my shoulders and biceps were hurting for some reason. So It was hard to concentrate on my form. But, I got all 6 sets. Next week I will add 5 lbs to the bar and week after another 5 lbs and so on and so forth. I figure that around the 250-260 lbs mark this linear progression will fail. When that happens I will do something similar to what I did for Deadlifts with the modified Poliquin 1-6 Principle. It will help consolidate my strength gains before I aim to nail 315.​

​

Back Squats:​

Skipped. This is a sort of low volume deload type workout so I didn't want to push it.​

​

Farmers Walks:​

105 lbs x 2 trips x 3 sets​

Decent...​

​

Pallof Press:​

47.5 lbs x 12 reps x 2 sets​

52.5 lbs x 12 reps​

Videos:

Overhead Squats, Front Squats and Farmer Walks:​

​

Overall Impression:

Decent workout. I have my Press workout tomorrow...​

 

[Xiva]

Interessetings thoughts about FSQ.

Have you thought about perhabs doing Gillingham cycle in FSQ? - You can train volume, while gaining strength and the same time. Just an idea.

 

[Sentinel]

Interessetings thoughts about FSQ.

Have you thought about perhabs doing Gillingham cycle in FSQ? - You can train volume, while gaining strength and the same time. Just an idea.

\You know where I can find more info on this cycle, bro?

And does FSQ stand for Front Squats?

 

[Xiva]

Yep, FSQ is front squat.

Do some searching champ, cant really find a link. But he's a guru at strength training, and knows his shit. Usally i suggest people to do this, when they feel for more volume instead of building up to heavy 3 reps or 5 rep. And only want to FSQ 2 days a week.

 

[jonathan]

go for it man (frontsquat).

 

[PrinceVegeta]

Nice fronties

 

[Sentinel]

Press Training
Mesocycle 17 - Week 4​

Beginning Thoughts:

Last night's workout right here...Went in feeling pretty good and was determined to spend a good deal of time doing press work because lately my shoulders have been feeling very unstable and I don't like that.​

Workout:

Pistol Squats:​

BW x 6 reps x 2 sets​

Next Mesocycle I am gonna spend more time on quality.​

​

Overhead Press:​

155 lbs x 3 reps​

160 lbs x 3 reps​

165 lbs x 3 reps​

170 lbs x 3 reps​

175 lbs x 2 reps​

185 lbs x FAIL​

155 lbs x 4 reps​

Since I'm doing this exercise for the first time in like ages..I decided to go Quality Volume on this. I'm writing up a plan for progression on this exercise soon. I plan on breaking through the 185 lbs mark.​

​

Pull-ups:​

BW x 10 reps​

BW x 9 + 1 reps​

BW x 8 + 2 reps​

Total = 30 reps​

Decent..​

​

Push-ups:​

BW x 20 reps x 2 sets​

Destroyed me...​

Videos:

Pistol Squats,Overhead Press and Pull-ups:​

​

Overall Impression:

Eating has been relatively good so I am going to work on that and do some R&R over the next 2 days which I have off from training.​

 

[Sentinel]

Xiva: Thanks for the excel sheets. I did try searching but I used an incorrect spelling lol..Thanks a lot. I might give this a shot (not the peaking cycle - the normal one).

johnathan: I definitely will!

PrinceVegeta: Thanks!

 

[PrinceVegeta]

Nice pressing man,lots if quality reps,ull break 185 in no time

 

[Big_Guns_Lance]

I like watching your vids man! Great stuff with the pressing. Don't worry though, like you said that 185 is yours!