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Old 01-21-2016, 02:18 AM   #1
BIGASSMOFO
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Default Read about my gains

Follow me on my journey to getting huge and strong

Copy and paste from my introduction thread:

Stats:
Age: 18 (turned 18 a few weeks ago, December 28th

6'1" ~230 pounds gym weight

Although I focus on strength and can one day see myself competing on the platform, I also want to get huge and scary. I feel like the best way to do that though is to focus on the main lifts as well as the bodybuilding accessories and strive for PRs every single week on all those lifts, even the isolation movements.

Current stats:
Squat: 385x1 highbar... although I'm confident I can do more (used to squat mid 400s low bar but it hurts my elbow so I'm squatting high bar now)
Bench: 275x1 (best ever is 285 but I can't hit that anymore)
Deadlift: 495x1 with a belt but no straps
Military: ~175 strict

Using this log to stay on track and to make sure I'm making gains, ask any questions / give any advice if you want to, I'm making an online log for a reason.
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Old 01-21-2016, 02:19 AM   #2
BIGASSMOFO
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Default 1/18 - Legs / Back / Traps / Biceps / Forearms

1/18 - Legs / Back / Traps / Biceps / Forearms

2 days ago

Squat - high bar
135x3
225x3
275x3 belt on
300 3x12 fairly short rest periods

Deadlift - worked up to a fairly easy 475x1 with a belt but no straps but I missed the second rep because the weight got in front of me

Chin Up
me x5
+35x4
+35x4
+35x4

Barbell row - I do these with straps and a belt, the form isn't perfect but it's pretty solid and it's hitting the muscle well... Sort of like Yates row but not as upright as some people go
135x5
255 3x12

T bar row - no straps
2 plates x10
4 plates x5
6 plates 4x6

DB row - no straps, pausing the weight on the floor each rep
130x8
120 2x12

Leg press
2 45s and a 100 per side x30
3 45s and a 100 per side 3x15
3 45s x30

Smith Haney shrug
1 plate 2x20

Barbell shrug dropset - straps, belt
495x5
405x10
315x15
225x20 no straps
135x30 no straps

Then a bodybuilding bicep workout, to be honest I don't remember all the numbers and none of it was oriented around the lifts I care most about for biceps, anyway the exercises I did are:
-DB preacher curl
-EZ bar curl
-Machine preacher curl dropset
-Concentration curl
-Barbell curl leaning over the opposite way of the preacher bench
-Hammer curl
-Barbell curl
My bis were so pumped that I rubbed my skin on my arms and it hurt... it was hella sensitive because of how stretched the skin was

Some forearms on the machines (Gold's has wrist curl, gripper, and wrist roller machines)

Good workout, pretty long, a bit over 3 hours
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Old 01-21-2016, 02:21 AM   #3
BIGASSMOFO
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Default 1/19 - Chest / Shoulders / Triceps

1/19 - Chest / Shoulders / Triceps

Yesterday

Bench
45x20
140x10
160x10
180x10
200x9
220x6
240x2 (I'll try to get 4 reps here next time)

Incline
45x10
135x5
185x3
205x5
195x6
190x7
185x7 barely missed the 8th rep

Military press - I touch my shoulders at the bottom of every rep
45x5
95x3
135x1
145 3x6 plan on adding 2 reps a workout
Push press: 165x2

Close grip
135x5
185x3
225 6x2

DB flat bench
90 4x6 easy

Dip
me x5
25x5
45x5
70x5 barely
90x2

Hammer strength incline
2 plates and a 10 each side
x8
x6
x5

Hammer strength wide
2 plates and a 25 each side
x10
x8
x8

Hammer strength decline
3 plates each side
x6
x6
x6

Seated behind the neck press
95x15
115x10
135x5

DB shoulder press sitting on ground, no back rest
45 lb 3x8
I feel like this is a great accessory for military press, really taxing on the core

Barbell upright row
145x8
145x8
95x20
95x20

DB side raise
50x10 dropset to 25x20
3 sets

DB front raise
50x6
60x6
70x6

Barbell Skullcrusher
45, 65, 85 warmup
105x8

Then a dropset on the overhead tricep extension machine
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Old 01-21-2016, 11:02 AM   #4
bruteforce
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Looks good. Nice work.

How big you planning on getting? I'm 6'4" 305 right now. I really don't recommend going over 250 - 265. It's hard on the joints, your heart and everything else. Just a warning from an old fart who's been there. Crush weights, get strong as hell, but don't get fat like I did.
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Old 01-21-2016, 11:10 AM   #5
miked96
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Welcome. You would get a lot stronger and bigger if you cut those workouts in half. Your doing way too much and slowing down your progress.
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Old 01-21-2016, 05:00 PM   #6
BIGASSMOFO
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Default 1/20 - Squat / Back / Biceps / Abs

1/20 - Squat / Back / Biceps / Abs

Yesterday

Squat
45x3
135x3
225x3
275x3
315x15

Deadlift - belt but no straps
135x1
225x1
315x1
405x1
455x3 dead stop reps (resetting each rep)

Chin Up
Me x5
45x3
40x4
35x4

Barbell row
135x5
265x8
265x8
265x8

Chest supported row
2 plates x20

Seated row
1 plate per side x10
3.5 plates per side x15

Hammer strength high row
1 plate x10
3 plates per side x20

Hammer strength behind the neck pulldown
3 plates per side x10 or 12

Hammer strength pullover
3 plates per side x6

Barbell curl
45x10, 95x5 warm up
145x8
135x10

Hammer curl
85x12
90x8
100x4

Hammer strength preacher curl
1 plate and a 25 3x12

Thick bar hex bar deadlift then hold till failure - 245 for a few seconds (very thick bar)

Fixed bar EZ bar curl - 80 lbs x20 reps in 60 seconds... The fit expo (went for the first time last June) has a "max reps" contest where the weight for those who are 200 pounds and up is 75 pounds, most curls in 60 seconds. If I can hit 110 (heaviest fixed EZ bar at Gold's) for at least 50 reps in 60 seconds, I should be able to win the contest when I go to the expo in June this year.

Abs:
Belly pushouts - 75 lb DB x20
Side bend on hyperextension machine - 25x20 each side
Ab crunch machine - 25x20
Hanging knee raises x20
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Old 01-21-2016, 10:40 PM   #7
yangwenbin
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Incredible amount of work, Tyler! I'd be dead after doing a quarter of it!
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Old 01-25-2016, 03:17 PM   #8
BIGASSMOFO
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Default 1/21-1/23 Update

I haven't been able to update my log since the site was down. Since it's only been a few days, nothing crazy to update, except I saw a guy at gold's squat 400 for 20 with no belt and hardly pausing between reps, motivated me to start up beltless 20 rep squats again

Best lifts so far:
285x20 beltless squat
200x9, 220x6, 240x3, 260x1 bench workout
475x2 deadlift, belt but no straps
145x8, 185x1 military press
+45x4 chin up
275 3x6 barbell row
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Old 01-25-2016, 05:48 PM   #9
BIGASSMOFO
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Quote:
Originally Posted by bruteforce View Post
Looks good. Nice work.

How big you planning on getting? I'm 6'4" 305 right now. I really don't recommend going over 250 - 265. It's hard on the joints, your heart and everything else. Just a warning from an old fart who's been there. Crush weights, get strong as hell, but don't get fat like I did.
I also agree. For the time being, I have no need to be over the 275 lb weight class, so I will just do a long bulk until I reach around 260-270, lean down, then gain some more muscle until I can fill out the 275 lb weight class without being a fat p.o.s.
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Old 01-25-2016, 06:04 PM   #10
BIGASSMOFO
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Quote:
Originally Posted by miked96 View Post
Welcome. You would get a lot stronger and bigger if you cut those workouts in half. Your doing way too much and slowing down your progress.
I don't know man, my personal belief is always the more work you put into something = the more results you get out of it. I don't care if some one tells me it is more optimal to do 5 reps with 80% of my max, if I can push myself to where I'm hitting 8-10, that will definitely help increase my strength moreso. Same goes with workout length, it tends to be all the average people in the gym lifting for 1.5 hours, so if I'm working harder than them I should see better results, provided the other variables are identical.

Also, I have high frequency in my training split and I wouldn't be able to practice that if I were in the gym for less time.
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