Big T & MMW: To Keep Lean & Stay Mean ;)

BigTomW said:
Yea good luck with the workout. Iv just ordered some 'met rex' creatine capsules. Gonna give them a trial, i ordered 2 boxes. I hate seeing my old mates, so much stronger than me :D

Its good though because it just motivates me even more!

Also, all i get asked is ''HOW MUCH DO YOU BENCH!!!''

They are my weakest numbers aswell, so its not good!
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Oh cool, I'll be curious to see how your body responds to the creatine. Also, about how much did it cost ya?

For me it's the opposite, most people I run into that I went to school with look like ****, guys and girls.

Oh hey man, how much do you bench? :D Hahah
 
Good workout there man. Even if you feel like you did poorly or weak on a certain lift, you still gotta give yourself props for the PR on DB flat press. Consider it a great workout if you set a PR on even just one lift. That's good stuff.

Seated Row
1 x 5 @ 120
1 x 5 @ 140
1 x 5 @ 160
3 x 5 @ 140

Kinda sloppy on the 160, but I'd never gone up that high. One of the crap things about this new gym is the 20 lb increments...I could have just hung a 10 lb plate on there though.

DB Inc. Press
1 x 5 @ 120
4 x 5 @ 130

Squats
1 x 5 @ 135
1 x 5 @ 155
1 x 5 @ 175
1 x 5 @ 185
1 x 5 @ 195
1 x 10 @ 135

Facepulls
1 x 5 @ 70
1 x 5 @ 85
1 x 5 @ 90
3 x 5 @ 95

Well, I hopped on the scale after this, and mind you, I'm usually up on weight after the weekend, and I was just 204. So on the whole, I have to up my eating a couple hundred calories. It would make sense, I'm not really gaining weight, and while some of my lifts are going up which is cool, most are kinda stuck. I think some extra cals would give my body just enough to put on some mass.

Eatin an extra 100 cals of rice, and switching to whole milk to get an extra 100.
 
Do facepulls work the biceps and shoulders mainly? I think iv tried them once before.

I think your definately similar to me with the DB Pressing, and good job about the 160 on the row! have you got a target weight you would like to be at?

Oh and since you asked, the creatine was £25 per tube, i got 2 of them so it was £50. Im guessing about $80? I dont know.
 
BigTomW said:
Do facepulls work the biceps and shoulders mainly? I think iv tried them once before.

I think your definately similar to me with the DB Pressing, and good job about the 160 on the row! have you got a target weight you would like to be at?

Oh and since you asked, the creatine was £25 per tube, i got 2 of them so it was £50. Im guessing about $80? I dont know.
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Sup dude. Yeah, facepulls are great for the biceps, shoulders, and I would imagine the upper back as well, traps, lats? Either way, they rock



It's a chick doin em, seems to me to be nice form and good T&A as a bonus. :D I believe you can switch up your grip for a different feel.

Yeah, we do have similar DB press numbers, though I haven't done flat press with DBs in awhile. You did that with 82.5 lbs per side didnt you? That's pretty damn good. And thanks, my rowing has been getting infinitely better, really all pulling has been goin up.

I did a little conversion, looks to be actually about $90. Damn U.S. dollar aint worth ****, haha. Anyways, I'll be wanting to see what you think of em.
 
Today was legs, must of been about 3 weeks since i last trained them!!! Back on it now though! I really need some knee straps, my knees feel like they have soo much pressure on them when squatting, i can tell its not doing them any good.

Oh and creatine has already come :D Pleased with that! The capsules are huge and stink like STRONG alcohol. You have 2 before you train, and 2 after. Seems strange that you only have them on training days, hmmmm.

Session Included: Legs/ Abs

BB Squats
1x15 (132lbs)
2x8 (220lbs)

Just working myself back into it.

BB Lunges
2x10 (88lbs)
1x8 (88lbs)

Seated Leg Curls
1x15 (90lbs)
2x10 (110lbs)

Standing calf raises
3x15

Situps
The usual

Cardio
Just 5 mins on running machine.

Will train harder next session, im worried about my knees!
 
Just for the record, iv now ordered some Knee Wraps, £22.00 man!!! Should be here tomorrow, and if they help my knees, then its worth it.
 
I hope the knee straps help man. You definitely don't wanna play around with your knees, I know that much. I've known people with knee pain, and it seems to be a chronic, painful issue.

I had a decent workout, pullups was my highlight, getting better at those, hopefully continues.

OH BB Press
1 x 5 @ 95
1 x 5 @ 105
1 x 4 @ 115
1 x 3 @ 115

I am actually getting worse at these, used to be able to do a full set at least at 115. Oh well, hopefully the added food in my diet will help me add strength all across the board.

Pullups
1 x 5 @ BW
1 x 5 @ BW
1 x 4 @ BW
1 x 4 @ BW

I switch hands from facing in and out, so 2 of each style. Did 5 on my own, then 99% of the 5 on the second set, then 4 good ones, then 3 and a 4th with help on last set. Beats last time I did em.

DB Split Squats
1 x 10 @ 110
1 x 10 @ 120
1 x 10 @ 130
1 x 10 @ 140

These are a real bitch made ho.

Flat BB Press
1 x 5 @ 135
3 x 5 @ 155

One Armed Row DB
1 x 8 @ 50
1 x 6 @ 55
1 x 6 @ 60

Good stuff, I'm especially excited about pullups. Last bulk, I don't think I ever weaned off of doing assisted ones, and I still sucked at those. It feels nice to do strong, clean pullups.
 
Those pullup numbers kill mine! Its good to see improvememnt MMW. Plus after all those lifts you manage to do sets of 5 with 155lbs on the bench press, i think id struggle with that.

Pullups for me tonight, if i can do more than 2-3 good ones on my own, im progressing LOL.

Also im training on my own, and im considering going for a DL max! Even though iv only been training light with them lately. Ill see how my lower back plays up.
 
BigTomW said:
Those pullup numbers kill mine! Its good to see improvememnt MMW. Plus after all those lifts you manage to do sets of 5 with 155lbs on the bench press, i think id struggle with that.

Pullups for me tonight, if i can do more than 2-3 good ones on my own, im progressing LOL.

Also im training on my own, and im considering going for a DL max! Even though iv only been training light with them lately. Ill see how my lower back plays up.
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Thanks dude, I am pretty damn pumped about doing better on pullups. I think they are one of the best back exercises out there, straight up. I did have good energy yesterday, so I was happy with the benching...jeez, I just wish I could do my body weight for reps...although a year and a half ago, I remember maxing at 155, so that is progression.

Haha, no worries man, just keep with the pullups. That's what I have told myself, just keep doing them, keep forcing the last reps, get your back and arms messed up from them, your body will adjust and get better.

Hey man, I'm all for a max, just be careful, keep the form. As you work up, if you think you're getting sloppy, don't go too high just for the sake of busting out a good number. Just lookin out for ya brotha. But do it!
 
I got a tip for pull ups. Max yourself out doing the standard pull up.
Then use an altnernating grip on the bar and pull up that way. Its easier to do it and you'll build up some strength.
 
Ahh, interesting. Thanks for that pointer. So go with regular palms facing away pullups, go till failure, then just switch one hand to palm facing inward? I'll give it a try for sure. Tho I've noticed, usually when I am cooked on pullups, I'm straight up done, put a fork in me.
 
MarkMyWords said:
Ahh, interesting. Thanks for that pointer. So go with regular palms facing away pullups, go till failure, then just switch one hand to palm facing inward? I'll give it a try for sure. Tho I've noticed, usually when I am cooked on pullups, I'm straight up done, put a fork in me.
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Yup thats it. You should be able to do a few more like this. You can also switch which hand is pointing which direction and get a couple more.

I do these once I'm rocked on pull ups. I'm seeing my numbers go up each time and they are getting easier.
 
Kraken said:
Yup thats it. You should be able to do a few more like this. You can also switch which hand is pointing which direction and get a couple more.

I do these once I'm rocked on pull ups. I'm seeing my numbers go up each time and they are getting easier.
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Awesome, thanks man. I can kinda visualize how it would make them easier. I can't wait to give it a try! I had been doing pullups once a week before, mostly cause I sucked butt at them, but now I'm getting into them more. How many times a week is good to do em? Ya know with some exercises, your body gets used to it...the pullup is so functional, doesn't seem like the same thing would happen...especially with the varation you are suggesting.
 
MarkMyWords said:
Awesome, thanks man. I can kinda visualize how it would make them easier. I can't wait to give it a try! I had been doing pullups once a week before, mostly cause I sucked butt at them, but now I'm getting into them more. How many times a week is good to do em? Ya know with some exercises, your body gets used to it...the pullup is so functional, doesn't seem like the same thing would happen...especially with the varation you are suggesting.
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I do them 3 times a week but I also mix chin ups in there as well. gotta keep it strange.

Let me know how that tip works for you.
 
Was an ok session, tried to push myself.

Session Included: Back/Triceps/Abs

Wide Grip Pullups
3x2

Neutral Grip Pullups
3x2

Wasnt too bad with these.

Deadlifts
1x5 (220lbs)
1x5 (264lbs)
1x3 (308lbs)
1x3 (220lbs)

WTF, my grip it getting worse, by a LOT. I just couldnt grip the bar! I wonder if its these gloves, because ever since iv started using them my grip is poor!

Pulldowns
2x8 (level 16)
1x4 (level 18) DS 1xfailure (level 11)

The rack goes up to level 20, so im almost racking it! :D

DB BOR's
3x6 (71.5lbs)

My hands were *****ed! i just couldnt grip them to pick them up or else i would of done much more! WTF is wrong, its gotta be the gloves. My hands felt numb.

One Arm Cable Rows
3x10

Skull Crushers
2x10 (66lbs)
1x7 (66lbs)

DB OH Triceps Extensions
2x10 (55lbs)
1x8 (55lbs)

Abs
3x15 (weighted machine)
3x??? Crunches

Cardio
Only 5 mins on running machine.

Im pissed off about my grip, i think i might have to ditch the gloves, but the only problem is that my hands get ripped apart!
 
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Good work regardless. Take a look at Kraken's tip on pullups, I'm gonna give those a shot, you should as well.

I feel you on the grip, that was always a big problem when I did 3-5 rep range...that and destroying my knees by scraping them. I am set on staying in the 8-10 rep range for now. Good work though, 3 pulls at 308 isn't anything to sneeze at.
 
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