Big Bear: Cant hold me down forever - Page 24 - ABCbodybuilding

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  #231  
Old 05-11-2010, 02:41 PM
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misterjaydubyoo misterjaydubyoo is offline
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Quote:
WM cycle, workout #19

Squat HVY

Squat:
340x4
345x4
355x2
365x2

Front Squat:
195x5, 2 sets (i need to work on holding the bar)
Nice squatting. As for front squats, man it sucks holding it no matter how you do it. I always have huge deep bruises in my delts from FS's, haha.
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #232  
Old 05-12-2010, 03:04 PM
bigbear6708 bigbear6708 is offline
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WM Cycle , workout # 11
Deadlift
410x3 - no straps
420x3 - no straps
435x3 - no straps
445x1
460x1

Goodmornings
185x10
205x8
215x6

Pullups: Bw+10x10,8

Rows: 145x10, 2 sets

-made it pretty high into my deadlifting sets w/ no straps...kind of impressed myself, usually start strapping up after 315!!!
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  #233  
Old 05-14-2010, 12:23 AM
bigbear6708 bigbear6708 is offline
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Not as tired after driving all night as I thought..went in for some DE bench work..

-On a side note...my father in law had free tickets for a fitness center, and after using it today, my theory is forever cemented in my head and confirmed the fact I WILL NEVER BE A MEMBER AT any place w/ FITNESS in its title...a note to them..lose half the cardio equipment...its NC people, GO OUTSIDE TO RUN...and install a squat rack and get heavier dumbells!!!

WM Cycle, workout #26
DE Bench

BB Bench:
125x2, 2 sets
140x2, 3 sets
150x2, 3 sets
165x2, 2 sets

DB Rear Flye:
30x10, 3 sets
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  #234  
Old 05-14-2010, 08:08 PM
bigbear6708 bigbear6708 is offline
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92 degrees out today, did not feel like running outside...

50 laps in the pool instead

tomorrow im helping the father in law make 30 pizzas to deliver to a gym, we will of course workout while there...DE squats tomorrow free at the gym...sometimes it pays to have a father in law who caters great authentic italian food, he has a restaurant too.so that means tons of food for me!
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  #235  
Old 05-16-2010, 01:25 AM
bigbear6708 bigbear6708 is offline
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WM cycle, workout #27
DE Squat +a little

Squat:
185x2, 2 sets
205x2, 3 sets
225x2, 3 sets
245x2, 2 sets

315x2, 2 sets
365x1

felt like i needed to keep going
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  #236  
Old 05-18-2010, 12:06 PM
bigbear6708 bigbear6708 is offline
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yesterdays:
WM Cycle, workout #28

Bench HVY

BB Bench:
235x3
240x3
250x3
255x1
260x1 (got it nicely!!!)

CGBP:
195x5, 3 sets

Inc Bench:
185x5, 2 sets

Dips:
BW+80x5,4
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  #237  
Old 05-18-2010, 12:07 PM
bigbear6708 bigbear6708 is offline
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Today (5/18)
cardio: 2.5 mile run, easy pace...about 80% of my max pace
30 pushups
25 incline situps, feet not being held

run got cut about .5 miles short...saw a bear cross the road...didnt wanna be breakfast!
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  #238  
Old 05-18-2010, 04:38 PM
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Quote:
Originally Posted by bigbear6708 View Post
run got cut about .5 miles short...saw a bear cross the road...didnt wanna be breakfast!
Good choice!
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #239  
Old 05-18-2010, 05:01 PM
bigbear6708 bigbear6708 is offline
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My WM cycle is just about over, and it is bittersweet. I want to keep going! I have definately messed up this last 2 week iteration, with all the traveling and softball games, etc. O well, I still got all the workouts in, and have made progress...thats all that counts!!! My overall thoughts of the workout are below. To finish the program my week will look like:
Weds: HVY Squat
Thurs: interval cardio
Fri: HVY Military
Sat: off
Sun: off

after I will do m/w/f DE work w/ deads, squats and bench just to taper down for a week and get some quality rest.

CYCLE OVERVIEW:
-the past 2 weeks i have felt more "full" than ever...i really think I got some good growth out of this routine. I have short muscles and am naturally lean...even my piceps appear thicker...and i have done zero direct arm work. but over all my whole body is very full (lats/shoulders/arms especially)

-I have hit PR for reps in just about everything...this is the heaviest i have squatted for reps...period

-More confidence in my bench than ever

-Lots of pulling from the ground. thats a good thing and a bad thing. maybe its just me, but this program def. revolves around the deadlift..felt unbalanced w/ squatting, especially for a guy who needs to squat often to keep progressing. i liked the half way speed deads thrown in..my morale went up!

-Right amount of assistance work at the start...maybe next time i will cut it back or out in the last 2 week iteration...the body just gets tired

-i ate a pizza every sunday on this program..and will keep doing so from now on. if there was any diet short falls during the week, they are made up on sunday!

-i also lowered my protien intake a bit and upped my carbs significantly in the last 3 weeks...thats when i have felt more "full" and like I grew, i still do a slight cut off/taper down right around 7 pm..may consider keeping this tactic.

-Was the most volume i have done in 2 years...and i think its my guilty pleasure! workouts were the right lenght...i could usually get them done in 45 minutes on average...an hr for deadlift and heavy squat..30 min for de work...

Mike...overall you have a great program, and may only require minor tweaks. you have my confidence and excitement if you ever need another guinea pig for a workout. like i stated above, i have definatly grown on this program..not only numbers, but size..my wife even said something yesterday...i just feel thick. I am definately giving this cycle another go in the future.

What would you recommend for my next plan? I am thinking about running a DC blast for 6-8 weeks before getting into this one again...do you think i should do anything else??? thanks a bunch again my man!
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  #240  
Old 05-19-2010, 12:49 AM
WorkoutMchne WorkoutMchne is offline
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BigBear,
Thank you sir for the feedback, much appreciated. I'm glad to hear that you made so much progress and I think the most impressive is that you have maintained your endurance very well during this time. Also, your growth with "zero direct" arm work helps to confer my theory that biceps are a waste of time, I haven't don a curl in a year.

I agree, that the deadlifting on this program needs to be assessed. I'm not sure that it is more deadlift focused than squat focused, I think it's pretty even, but to be honest I don't always do the speed pulls when running this program.

As far as where you go from here, can you send me the DC blast that you will run? I'd love to take a look at it. Anyways, man I want to thank you for your effort and feedback, having someone you like run through this helps me a great deal. Can't wait to follow your next endeavor. I continue to remain thoroughly impressed with your progress.
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