I'm attempting RSP chisled...which since I don't have a gym member ship and only a weight bench minus squat rack I have to improvise on some stuff, but we shall see how I do
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Weight Lifting/Body Building/Strong Man/Training thread
- Thread starter Burn Down
- Start date
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Give it hell bro!
Lbz, built trans, efi by Eisenhart diesel, Danville 68, full egr delete, mbrp down pipe, 5" mbrp to 7" stack, ppe guages, custom traction bars, airdog2 165, ppe fuel rail mods, s&b, age blade runner, Arp head studs..died March 2015
Lol didn't do deads do to lack of having my belt. But ripped up back, did a good consistent paced day, then tore up some biceps
For you guys that want to build up your legs and especially those with back problems... you need to be doing high rep sets. I cant squat or lunges or any of that because of my neck and back injuries and I've got some spinal cord damage so I can't balance. I start on the leg press. I do 3 plates a side for 20, then 4, then 5, then 6, then 7, and just recently I got to 8. All 20 reps. The only time I did more was when I was coming close to getting 8 plates a side, but not yet. I did as many as 27 reps with 7 plates.
There is no bouncing or any of that. No curling the back either.
After than I do inner thighs, 3 sets starting at 190-230. Then I do single leg back and forth extensions... that is and then hamstrings. I do hams twice a week. Even with all my issues my quads are damn near 29"... and I'm really lean.
Not bad considering I was almost paralyzed
Holy jacked dude. Got me beat. Badly.
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No selfies until spring maybe lol. I'm eating in excess for a meet in Feb, after that I'm cutting...
Squats Monday night
warm up
barx10
135x10
185x7
225x4
275x2
315x10
320x5x3 60 seconds rest
Straight leg deadlifts
barx10
135x10
225x2x10
275x8
Leg press
2 100'sx10
2 100's, 2 45'sx10
2 100's, 4 45'sx10
Front squats
135x3x10
Limped out of the gym
Flew all night to Salt lake, dropped the wife with her friend in Logan and drove to Salmon Idaho to visit my parents. Stopped in Shelley Idaho at Anytime fitness and got my bench on.
Warm up
Barx10
135x10
185x5
225x5
250x10
265x7 missed my 8th rep, took a breather and paused 1 single
280x6 this moved better than 265.
DB row 100's were the biggest they had
100x3x10
DB military press
65x10
70x8
75x6
Cable lat pull down double cable, much harder than pulling single cable
100x12 oops that was light:rofl:
120x8
130x6
Done in an hour and back on the road:thumb:
Squats Monday night
warm up
barx10
135x10
185x7
225x4
275x2
315x10
320x5x3 60 seconds rest
Straight leg deadlifts
barx10
135x10
225x2x10
275x8
Leg press
2 100'sx10
2 100's, 2 45'sx10
2 100's, 4 45'sx10
Front squats
135x3x10
Limped out of the gym
Flew all night to Salt lake, dropped the wife with her friend in Logan and drove to Salmon Idaho to visit my parents. Stopped in Shelley Idaho at Anytime fitness and got my bench on.
Warm up
Barx10
135x10
185x5
225x5
250x10
265x7 missed my 8th rep, took a breather and paused 1 single
280x6 this moved better than 265.
DB row 100's were the biggest they had
100x3x10
DB military press
65x10
70x8
75x6
Cable lat pull down double cable, much harder than pulling single cable
100x12
oops that was light:rofl:120x8
130x6
Done in an hour and back on the road:thumb:
Damn if I could remember what all I did this morning I'd post it. Did squats, deads, leg extensions, hamstring curls, cardio for a few mins. Had to stop short so I could get ready for work. And had a bomb ass protein shake...the one hipp11B posted.
Tonight I used a pre work, bcaa, and creatine all for the first time. Pre workout definitely gives you a boost, it was nice. BCAA could taste better but I guess it helps during workout...time will tell. Creatine hopefully will help me add some muscle faster, suprisingly tasted better than the pre or bcaa and is all the same flavor.
But I did bench, curls with ez bar, dips, bent over rows, standing military press, hanging leg raises and a crap tone of other core stuff. Plus 7 min of cardio. Feel awesome. Tomorrow probably not.
Thanks for all the pep talking and inspiration guys.
Lastly after workout I noticed a area behind my left arm/shoulder where it looks like a bruise. I believe it to be from the pressure of that area being shoved hard against the bench causing the blood to come to the surface. So what I want to know is...is that normal or am I doing something wrong to cause this? Thanks
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Tonight I used a pre work, bcaa, and creatine all for the first time. Pre workout definitely gives you a boost, it was nice. BCAA could taste better but I guess it helps during workout...time will tell. Creatine hopefully will help me add some muscle faster, suprisingly tasted better than the pre or bcaa and is all the same flavor.
But I did bench, curls with ez bar, dips, bent over rows, standing military press, hanging leg raises and a crap tone of other core stuff. Plus 7 min of cardio. Feel awesome. Tomorrow probably not.
Thanks for all the pep talking and inspiration guys.
Lastly after workout I noticed a area behind my left arm/shoulder where it looks like a bruise. I believe it to be from the pressure of that area being shoved hard against the bench causing the blood to come to the surface. So what I want to know is...is that normal or am I doing something wrong to cause this? Thanks
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Glad you like that protein shake bro! And as for BCAA's they can be used all day long I usually fill up a gallon jug of water and put the recommended amount of BCAA's to treat a gallon and sip it all day long gives some energy and just feeds your muscles all day!
Lbz, built trans, efi by Eisenhart diesel, Danville 68, full egr delete, mbrp down pipe, 5" mbrp to 7" stack, ppe guages, custom traction bars, airdog2 165, ppe fuel rail mods, s&b, age blade runner, Arp head studs..died March 2015
Preface, strapping in to my squat shoes sucked
But, back on the wagon
Squats
5x175
5x225
5x265
5x315
5x365
Bench
5x135
5x155
5x175
5x225
5x255
Four sets of 15 on the decline situp bench and shuffled my broken self home :roflmao:
Damn dude the back of your foot looks like the first time I did a 12 mile ruck at basic
what the hell happened to it!!?! Lbz, built trans, efi by Eisenhart diesel, Danville 68, full egr delete, mbrp down pipe, 5" mbrp to 7" stack, ppe guages, custom traction bars, airdog2 165, ppe fuel rail mods, s&b, age blade runner, Arp head studs..died March 2015
Lol well that will do it
Lbz, built trans, efi by Eisenhart diesel, Danville 68, full egr delete, mbrp down pipe, 5" mbrp to 7" stack, ppe guages, custom traction bars, airdog2 165, ppe fuel rail mods, s&b, age blade runner, Arp head studs..died March 2015
Did legs today, no squats though no belt again rookie mistake.
leg press
6 plates for 12
8 plates x 10
10 plates x 10
12 plates x 10
14 plates x 10
16 plates x 10
12 plates x 20
I was done lol
Then stationary lunges, 4 sets with 40 pound dumbells that sucked I hate lunges.
then the leg extension machines and went pretty light on all of those lol.i could barely walk.
Finished up with seated then standing calves
leg press
6 plates for 12
8 plates x 10
10 plates x 10
12 plates x 10
14 plates x 10
16 plates x 10
12 plates x 20
I was done lol
Then stationary lunges, 4 sets with 40 pound dumbells that sucked I hate lunges.
then the leg extension machines and went pretty light on all of those lol.i could barely walk.
Finished up with seated then standing calves
Tried legs yesterday, warmed up with the bar on squats. Then put 135 on there and did 5 squats before my back told me no and I almost dropped it.
So I went and did some leg press and left the gym. Wish I could figure out my back issues. Some days it's fine, some days I can barely walk
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So I went and did some leg press and left the gym. Wish I could figure out my back issues. Some days it's fine, some days I can barely walk
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If you're having trouble with that low of weight, my guess is that your core is weak.
Start with front squats, this will keep your back more upright and less prone to rounding and look up a legit squat strength training program like the Texas method on t-nation.
What's funny is last week I used 225 for working sets like it was nothing.. I usually do 135 as part of my warm up.
I wish I had more time to train. 30 minutes kinda sucks for me.
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I have to suggest that your BF% isn't that low. I weighed in at 186 this morning, 5'10" on a tall day, 15.25" arms on a full pump, wear 32" jeans & never measured my quads & I don't believe I am 11% or lower at the moment. I would guess 13-14%. Not trying to nitpick or argue, you're doing solid, but I've been single digit BF% in the past year and once you're under 10% you look seriously shredded.
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Corbin, man up and post a video of your squat please. Side angle with the camera level with your waist and one from the front at about the same angle. Might just be a simple technique flaw aggravating your back...