Big Boy Basics bodybuilding log

[Xiva]

yo champ!

Imo, you should go for the cycle, some volume will be good for you, instead of building up to a heavy set. Which i btw also is a really really big fan of.

 

[ironheart]

still banging out awsome sessions i see. good work getting it on video too. keep it up bro!

 

[jonathan]

overhead press rules, you will get it

 

[Sentinel]

Thanks a lot, everyone!!

Xiva: I started the cycle today. I put my max @ 280 to make it slightly challenging. I have a feeling I over stated it though lol...

 

[Sentinel]

Deadlift Training
Mesocycle 18 - Week 1​

Beginning Thoughts:

Been eating right for the last few days...​

Workout:

Deadlifts:​

415 lbs x 2 reps​

425 lbs x 2 reps​

435 lbs x 2 reps​

435 lbs x 2 reps​

445 lbs x 2 reps​

I had to hit 5 doubles today...My camera messed up on the first set with 435 and it got blurred (weird). ​

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Front Squats:​

185 lbs x 8 reps x 2 sets @ 65%​

I am using the Brad Gillingham cycle for Front Squats for the next 12 weeks (or so). I have a feeling I overstated my lifts so I might be in a bit of trouble soon lol...​

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Weird Ab Exercise:​

BW x 7 reps x 3 sets​

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Hand Extensions:​

2 bands x 10 reps x 3 sets​

This a new grip exercise. We're so used to training our grip (whether it be crushing grip or static grip or that third form of grip training which escaped my mind lol) that we neglect our antagonistic grip muscles. So, while I also train for squeezing my hand, this exercise forces you to open your hand. I have a video up of it too...​

Videos:

Deadlifts, Front Squats & Core Training:​

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Hand Extensions:​

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Overall Impression:

I hope everyone is having a good week...Tomorrow is Friday finally lol!!! Cheers and good luck!!!​

 

[PrinceVegeta]

Solid deads man, keep up the god work!

 

[Sentinel]

Solid deads man, keep up the god work!

Thanks, PV!!!

 

[_ROBERTiNHO_]

Picture pefect deads! BTW what's your max?

 

[Xiva]

Looks good champ

 

[Sentinel]

_ROBERTiNHO_: I don't know what my max is but on the 18th of December '09 I hit 475 for a single after hitting 455 before that and another single of 455 after that.

Xiva: Thanks, buddy!!!

 

[Sentinel]

Back Training
Mesocycle 18 - Week 1​

Beginning Thoughts:

This is yesterday's workout...​

Workout:

Dumbbell Rows:
110 lbs x 5 reps x 5 sets
120 lbs x 3 reps

Pull-ups:
Skipped this. Zero energy.

Cable Rows:
160 lbs x 13 reps x 2 sets
170 lbs x 13 reps
190 lbs x 7 reps

Facepulls:
60 lbs x 15 reps x 2 sets

Inverted Rows:
Skipped

Swiss Ball Jackknife Pikes:
Skipped​

Videos:

Forgot my camera..​

Overall Impression:

Time to rest. Oh, I went and saw Edge of Darkness last night..Good movie.

I hope everyone's having a good weekend. Thanks for reading!!! ​

 

[PrinceVegeta]

why the low energy? strong rows man

 

[Sentinel]

^^^ thanks. I dunno....Doing weighted pull-ups after such heavy rows is kinda difficult, you know?

 

[_ROBERTiNHO_]

_ROBERTiNHO_: I don't know what my max is but on the 18th of December '09 I hit 475 for a single after hitting 455 before that and another single of 455 after that.

I can't wait to hit some singles to see where my strength is, right now I don't have a clue, but I'll follow my periodization religiously.

 

[Xiva]

To bad with the energi, make a brutal workout next time, to make up for it

And champ, thanks for explanation in my log, think i'll go for it

 

[Sentinel]

Squat Training
Mesocycle 18 - Week 1​

Beginning Thoughts:

Just got back from the gym...​

Workout:

Front Squats:​

255 lbs x 1 rep @ 90%​

225 lbs x 5 reps x 3 sets @ 80%​

Running the Gillingham cycle right now. My boy Xiva from Muscle Mecca suggested this cycle...Let's hope I make some gains on it! ​

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Metabolic Conditioning for 2 rounds:​

Unilateral RDLs = 25 lbs x 7 reps​

Swiss Ball Jackknife Pikes = BW x 10 reps​

Cable Pull-throughs = 80 lbs x 12 reps​

Side Plank Rows = BW x 30 seconds​

I haven't done any conditioning training in like 5 months now. I want to get back to doing this more regularly because it keeps me in good shape. I have to make sure I don't overdo it because this stuff drains me. Today was a reasonable okay day and I managed to do some good. My form was kinda iffy on several sets (y'all can see that in the video) but it will improve. ​

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Grip Training:​

Crushers @ 150N for several sets, reps and static holds​

I managed to get my hands on one of these crushers (CoC I think) and I used it. Pretty cool. ​

Videos:

Front Squats & Metabolic Conditioning:​

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Overall Impression:

Pretty tiring workout....​

 

[Xiva]

My boy Xiva from Muscle Mecca suggested this cycle...Let's hope I make some gains on it!

I'm sure you will champ

I haven't done any conditioning training in like 5 months now. I want to get back to doing this more regularly because it keeps me in good shape. I have to make sure I don't overdo it because this stuff drains me. Today was a reasonable okay day and I managed to do some good. My form was kinda iffy on several sets (y'all can see that in the video) but it will improve.

Sounds like a very good plan. I hate weightlifters that say," i dont do cardio, because it's bad." People should really learn to read, yes cardio is bad for a weightlifter if you do to much. But i NEVER ever read anything bad about steady state cardio, there are only positiv things -> Increased recovery and generel health.

Just to clarify is anyone is reading this and is thinking, what is to much?
- To much is when you get to your aerobic zone, which is 85% -103% of your anaerobic threshold.. What you want do to is cardiac work, which is 68-86% of your anaerobic threshold. Cardiac work will increase your recovery, not only between sessions, but between sets also.

I my self is doing alot of steady state cardio, and thank god for that.

 

[Sentinel]

I don't "like" to do cardio but I think it has its benefits. Anything in excess means you have to take a step back in something else...so I hear you about doing 85%+ threshold of cardio - that would destroy me because it would hamper my recovery.

Conditioning training is just a more fun way to do cardio for me. It also makes me look sexy in no time

 

[Xiva]

Well, i acctually do 2x5 kilometers a day @ my bike, it's not tough at all.

It's all about adjustment, start out light, increase it. It should not be hard

 

[Sentinel]

^^^ Exactly. Building up is the key. Most people start out so strong that they burn out. I'm gonna be taking it REAL slow