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Post by Deleted on Jun 9, 2006 21:18:09 GMT -5
Good luck!
350 is a Hades of a bench, I hope i can get that up in 1 year or so. do you squat too?
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Post by Deleted on Jun 9, 2006 21:39:45 GMT -5
I had 3 knee surgeries and havent squatted in 2 years. I did go in the gym a few weeks back and got 315 for 3 sets of 1. My doc flipped out and said no squatting for a few more months, hopefully sooner. I do a leg routine designed by Marc Lobliner called "rollin on dubs" it is pretty insane.
1st is leg curls 3 sets of 20
2nd is leg ext 3 sets of 25
3rd is stld 3 sets of 15
4th is lunges 4 sets of 20 reps per leg
5th is 1 leg press 4 sets of 20
6th is squat 3 sets of 15
This is one Hades of a routine. I do all of it but squats and I can tell you it is killer. I did it today and my legs are killing me now. lol
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Post by Deleted on Jun 9, 2006 21:45:14 GMT -5
That routine brings chills to my spine, i cant do anything over 12 reps lol
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Post by Deleted on Jun 10, 2006 5:52:49 GMT -5
It's a very hard routine but well worth it.
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Post by Deleted on Jun 10, 2006 15:23:10 GMT -5
Ok, here is a copy of the routine I will be on. Paul, if you see this add your comments if need be.
Monday (Chest)
Flat Bench BB Press
1 X 3
3 X 10
1 X 10 pauses
Incline BB press
3 – Sets of (8x10) Reps
Decline BB press
3 – Sets of (8x10) Reps
Tuesday (Back & Biceps) Grip work
Bicep
4 – Sets (8x10) Reps Curls Inside on EZ curl Bar
4 – Sets (8x10) Reps Curls Outside on EZ curl Bar
3 – Sets (8x10) Double Bicep Pull Down
2 – Sets Hammer Curls. MAX OUT
Back
3 – Sets (8x10) Lat Pull Down
3 – Sets (8x10) Reps Low Row
3 – Sets (8x10) T-bar rows
Wednesday (Dead Lift)
2 - Sets of 10 Reps
1 - Set of 3 Reps
1 - Sets go for 10 reps (last rep hold as long as possible)
4 – Sets (25) Shrugs
Thursday (Shoulders & Triceps)
BB Shoulder Press
4 – Sets (8x10) Reps
Front DB Lateral Raises
3 – Sets (10x12) Reps
Reverse DB fly (rear deltoids)
3 – Sets (10x12) Reps
Close Grip Bench
4 – Sets (8x10) Reps
Decline Skull Crushers
3 – Sets (8x10) Reps
Triceps Press downs
4 – Sets (8x10) Reps
Dips
2 Sets of Max
Friday (Legs and Calves)
Leg Curls
3 X 20
Leg Ext
3 X 25
Stiff leg dead lift
3 X 15
Lunges
4 X 20 per leg
One Leg Press
4 X 20 Each leg
Squats *once doctor clears me.
4 X 15
Standing Calve Raise 4 X 25
Thats it. I hope to not only gain allot of strength on this routine but some decent size as well. As you can see the focus is on bench. Once I am cleared by my doctor, hopefully in January 2007, I will start doing squats and training for a full meet. I hope everyone enjoys this log as I share my experiences with all of you.
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Post by Deleted on Jun 10, 2006 19:58:42 GMT -5
what are thos Double Bicep Pull Down
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Post by Deleted on Jun 10, 2006 21:52:54 GMT -5
sit on the pull down machine, grab the bar with palms facing you, pull down to neck. try to focus on the biceps doing the work. i lean back and try to curl it down. these feel great, especially after pounding the heck out of them with 8 sets of curls!
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Post by dopar66 on Jun 12, 2006 7:04:21 GMT -5
Okay, I leave on Thursday and come back on Monday and it's gone from "quest for 350" to "quest for 405". All I can say, brother, is GIT R DONE! YEAH! Open up a can on that 405! Well, I can say one other thing: gotta try that Bossi routine after the August meet. :')
I'm getting chills on the spine, bro!
God Bless.
Doug
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Post by Deleted on Jun 12, 2006 11:17:49 GMT -5
hehehe I finally got 350lbs so why stop there? lol My dream is to be in the 400lb club. But we all know that once I hit 405lbs it is on to 500lbs....well, hopefully. lol
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Post by jimroberts on Jun 12, 2006 11:45:34 GMT -5
To borrow a old favorite..., "Keep on truckn'!!!" ;D
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Post by Deleted on Jun 12, 2006 19:18:16 GMT -5
hehehe Toot! Toot! lol Thanks bro!
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Post by Deleted on Jun 13, 2006 21:32:02 GMT -5
Man this high rep stuff sux! Cant wait to start my program again. I have about another week or 2 to go. Then its on!
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Post by Deleted on Jun 27, 2006 13:52:28 GMT -5
I have 30 days left and i will be doing Paul Bossis routine and going for 405lbs. I am cutting right now and doing a log for Scivation on their Anagen and LipidFX so I have to cut. Cant wait to bulk again! lol See you guys and gals in 30days!
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Post by dopar66 on Jun 27, 2006 15:16:51 GMT -5
Dude, you don't have to stop coming around just cause you're cutting weight! I was fixin to send out a search party!
Keep in touch.
God Bless.
Doug
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Post by Deleted on Jun 28, 2006 10:59:21 GMT -5
lol thanks for your concern bro. i really hate higher reps but i gots to do what i gots to do. lol
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Post by Deleted on Jul 13, 2006 19:13:48 GMT -5
ok, folks, I am ready to start this log. I am so ready to get to my 405lb bench! woo hoo! I will post Mondays and todays workout and then post what i do on saturday. After much thought and comparing, I decided to try Bill Stars 5 X 5 routine. I have tried it a few times and i love it, my body responds very well to it. So...lets get this log started!!!
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Post by Deleted on Jul 13, 2006 19:19:10 GMT -5
07/10/2006
I am on the Bill Star 5 X 5 routine. My current 1 rep RAW max bench is 350lbs, my goal is to hit 405lbs by October 7th. I am not sure if that is even possible in such a short time but its a goal.
There may be a break in my workout, I may be moving to Kansas City, MO really soon. So it may set me back a little. Here is Monday the 10ths workout!
LEGS
SQUAT
185lbs x 5
225lbs x 5
250lbs x 5
285lbs x 5
315lbs x 2...wow, i was hurting by this set and my legs couldnt do another rep. I will stick with these same weights until i get 5 with 315.
CHEST
BENCH
165lbs x 5
195lbs x 5
225lbs x 5
245lbs x 5
275lbs x 5..these were perfect and will be able to go up 5lbs next time as directed.
BACK
BB ROWS
115lbs x 5
125lbs x 5
145lbs x 5
165lbs x 5
185lbs x 5...felt great!
Assistance...
2 sets of weighted hypers 35lbs x 15
2 sets decline situps BW x 15
2 sets standing calf raise 210lbs x 15...could have done 2 more sets but was really pooped!
That was my workout, right now i am so flippin tired i could go to bed. I came home and had a nice whey protein drink (Substance WPI Chocolate) with a banana and peanut butter mixed in water.
I did weigh myself this afternoon and I am down to 220lbs, not bad. I lost 4lbs so far but look and feel bigger and stronger.
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Post by Deleted on Jul 13, 2006 19:23:38 GMT -5
07/13/2006
I miss Wednesday, had family come visit from Utah. So I made it up today, Fridays workout will be done on Saturday.
Here is the workout!
Man, I tell ya, this Bill Star 5 X 5 routine is an azz kicker wow. It really works you out hard. I though "hmm, 5 sets of 5 reps cant be hard, not harder than 4 sets of 10 to 15 reps for sure" but I was quickly proven wrong. Both rep routines kick tail but the way Bill Star has his 5 X 5 set up, it really works you hard core.
The Anagen and LipidFX I am taking are doing great and I feel leaner. I was 224 to 225lbs and I actually got down at one point to 217lbs! but now, for some odd reason, I am going back up in weight. I am a steady 220lbs. I hope its muscle! I have noticed that my clothes feel loser around the waist but my shirts are getting smaller.
Ok, on to todays workout!
LEGS
Squat 4 X 5
185lbs, 225lbs, 250lbs, 250lbs
CHEST
Incline BB press 4 X 5
145lbs, 165lbs, 185lbs, 210lbs...these were actually kinda funny. I had my MP3 player on and Naughty by nature was playing hip hop hurray, ho. Anyway, with each rep i noticed i would go down on hey and press up on ho. nice little rythm to bench to. lol
BACK
Deadlifts 4 X 5
205lbs, 235lbs, 265lbs, 295lbs...these were an azz kicker for me. I havent deadlifted in a while!
Assistance...
3 sets of 15 reps on decline situps
Standing calf raises 220lbs x 4 sets of 15
Thats it, I was pooped and wore slap out. I love this 5 X 5 routine!
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Post by Deleted on Jul 13, 2006 19:32:19 GMT -5
Forgot, current info.
I am
5' 10"
220lbs
38 years old
Current 1 rep RAW max 350lbs
Goal 405lbs
Current supplements:
Scivation WPI, Xtend, LipidFX, Anagen, Creaform, Multi vitamin, fish oil.
Will be adding Goliath Labs Groloid and Tribuloid to the mix soon.
Diet: psssht, please. lol I will be eating what i want but will keep it as clean as i can because i dont want to go over 220lbs.
Cardio will be 3 times a week, Tues, Thurs, Sat. Weight training will be Mon, Wed, Fri.
Thats about it. Thank you, please drive thru.
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Post by dominic on Jul 13, 2006 20:37:29 GMT -5
bodeldr2000,
I am looking forward to reading all your new future entries. 405 lb bench is a HUGE milestone. The 400 lb club is a very exclusive one. Good luck.
Dominic
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Post by Deleted on Jul 13, 2006 20:48:09 GMT -5
thanks bro. I am really excited about it and will be busting my tail to get there!
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Post by dopar66 on Jul 14, 2006 10:42:43 GMT -5
Hey, bro! Nice lifting! I'm glad to see you're now able to throw in some squatting. Hopefully that's a good sign! Waiting on adding poundage is a great idea. Also, nice deads!
Between meets I frequently use a modified 5x5. I concur with your summation. :') That 5x5 in any form is serious hard work.
Keep us posted, bro, and great to see you back posting!
God BLess.
Doug
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Post by Deleted on Jul 14, 2006 13:22:31 GMT -5
I missed you guys. lol I really like the 5 X 5 routine, works very well, i will take it slow with the squats to make sure i baby my knee a bit longer. keep tuned!
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Post by Deleted on Jul 15, 2006 13:30:27 GMT -5
07/15/2006
All I can say is that todays workout totally kicked my azz. I honestly thought I was gonna either puke or cry. I was a heavy day. Man my body is going nutts over this routine! I wish I would have started it sooner! I am responding VERY well to it. My wife said I look like a dang Gorilla when I walk by her. lol Call me SILVERBACK.
OK, here is todays workout...
LEGS
Squat
185lbs x 5
225lbs x 5
250lbs x 5
280lbs x 5
PR 320lbs x 3
250lbs x 8
My legs were screaming like crazy!
CHEST
BB Bench Press
165lbs x 5
195lbs x 5
225lbs x 5
245lbs x 5
280lbs x 3
225lbs x 8
When i do chest the weight seems a bit light for me at the start, but by the end of the chest routine i am hurtin.
BACK
BB Rows
135lbs x 5
155lbs x 5
205lbs x 5
255lbs x 5
265lbs x 3
205lbs x 8
Awesome workout for back.
Accessories
Weighted dips 3 sets of 8 with
Bodyweight plus 25lbs
Bodyweight plus 45lbs
Bodyweight plus 55lbs
BB bicep preacher curl machine
3 sets of 8 reps
Not sure on weight because it isnt marked but the machine has 11 plates
6 plates for 8
9 plates for 8
11 plates for 8
Tricep press downs....i was supposed to do skull crushers but didnt have my glasses on so i miss read it.
3 sets of 8 reps with
50lbs
80lbs
100lbs
Standing Calf Raises
300lbs for 50 reps.
of course it took my 4 sets to get to 50 reps. Next time i am going to up it to 60 reps, then 70 and so on until i can do 100reps.
Thats todays workout, feeling great. Taking Scivations LipidFX and Anagen is really helping me control my weight gain...well fat wise anyway. I actually got down to 214lbs and now i am back up to 220....? WTH? Maybe its my scale. I will wait until I am totally finished with these supplements before I weigh again. I cant wait until I can enter a bench meet and hopefully one day a full PowerLifting meet! Will be adding Goliath Labs Tribuloid/Groloid stack soon. Well, I hope everyone has a great weekend. Be safe and be good!
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Post by Deleted on Jul 16, 2006 7:06:52 GMT -5
Well, paying the price this morning, sore as heck. lol But you gotta love it. I am mostly sore from those 50 rep calf raises with 300lbs! My goal is to hit 100reps with it. I would love to hit 405lbs on each lift, that would be nice. thats just over a 1200lb total, not to bad for an old man.
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