MR.M '10 - Bigger Than The Average Bear

IMHO it is perfectly natural to have arms bigger than your calves LOL... Nice session but I'll stop there before all this man-love starts catching

Limits, like fear, are often just an illusion: MJ 12/9/09
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haha, cheers dude!!

right, today-

Bench-
90x8
110x6
130x3 --- all warm ups
145x3* 2 sets --- working sets

triceps 'death' --- will explain after
100kx 5 full range, 5 '3 board', 5 '5 big partials'...
90kx the above...

DB row/ superet with Facepulls
50kx8 / 35kx8 * 3 sets --- 90 sec rest between supersets

BB shrugs-
100kx12 * 3 sets --- 2 sec pause at the top

Straight BB curls-
45kx12* 3 sets

great session.
now the 'tricep death' is a good one.. basically a CGBP, with a decent weight on..
first u do 5 full range reps, followed by 5 reps taken from about 5 inches from the chest to full extension, follwoed by 5 good partial reps (slightly bigger than partials)... absolutely kills!! totally annihialted the triceps :-(
the DB row and facepull superset was awful as well! totally screwed me over :-( haha... good session nonetheless... bench will be creepin up soon enough.. only done 3 sessions on flat bench in about 3 months..

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So the CGBP was kinda like a 21s variation then, yeah. Sounds nasty.

If I had only done 3 bench sessions in 3 months I'd be pressing about 40kg I reckon LOL

Limits, like fear, are often just an illusion: MJ 12/9/09
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haha.. thats flat bench tho, ive still obviously been doin a version of bench press (incline)..

yeh mate its kinda like 21's... give them a try sometime, really are nasty.. i thought id try use a weight that was still pretty heavy to begin with, not too far from my 'heavy' weights, and i failedmiserably... think it would be easier if u had the boards that powerlifters use to do them tho as this is what ur supposed t use but i dont have them.. think next time i may get my trainin partner to put weight plates on my chest instead of stoppin the bar dead inches from my chest etc, this seemed t nail the tris even more and i felt it massively on the last set...

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That tricep set sounds killer mate, might have to try on of those tomorrow.

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That tricep set does sound like it would get a bit of a pump on lol..

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Lets get it on..  

'bit of a pump'?? haha.. honestly dude, try it!
its tough......... to say the least..

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I may give it a go next workout if i remember and then ill report back when im in tears lol. 

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Lets get it on..  

cardio night tonight- was gonna do 30 mins on th ebike followed by some of the barbell complexes, but the gym was rammed, filled by olympic lifters, takin up far tooooo much f*ckin room!!
so;

did 30 mins at a pretty good pace on the upright bike at the gym, got home and did

deadlifts
Bb row
hang cleans
push press
squat jumps
squat shoulder press
Good mornings
lunges

8 reps on each exercise, one after the other.. bout 60 secs between each round, and i did 3 rounds of that!! BLOODY HARD!!
lovin it tho..

next complex day wil be with either DB's or a 20k plate :-)

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BB complexes are great, I miss them and the vomit inducing effects of them haha!
 
What weight were you using on the one above mate?

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im just ggettin t grips with them so at the moment im just usin approx 25k... i do them in my garage with an old york set...im gettin thru them tho which obviously means its not heavy enough.. as i said tho, im gonna alternate between DB, BB and 20K plate complexes..

they dont have take their toll on ur breathing!! haha, jesus christ!!

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20kg is a decent starting weight mate, it's suprising just how heavy it feels after the first 2 sets.  I used them when I was fighting and it was pure hell!  Think I got upto about 50kg but then nearly died haha!
 
Instead of 3 rounds of 8, do 1 round with 10 reps on each exercise, the next with 8, then 6,4,2.  You'll not believe just how hard 2 reps are at the finish.

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did that th eother day in my grage mate..
started with 6 reps, went to 5, 4, 3 and was goosed, so waited another couple o mins and did the 6 rep set again..
50k's a good effort.. was that flat out as well?like, quick transitions between each exercise??i find im fine til the squatting movements come in, and the squat jumps proper take it out of me.. massively!!

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No rest between trasitions, I used to do it in the squat rack (as only me and a few others at the gym actually use it for other things than curling), so I could get to the next exercise easy/easier and as quick as poss.
I find doing things like this flat out gives the best results as your body adapts very quick to them, I suppose it has to otherwise it would be even worse the next time you did it.

I'd prob pass out after the first round at the min.

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today-

front squats-
warm up, in 10k increments to

125kx3* 2 sets --- comfortable. Back is playing up slightly, could i have had a few more reps?? yep.. up the weight next week.

1 Legged SLDL's-
45k x 8* 3 sets

BB Lunges-
50kx 10* 3 sets

Lying Leg curls-
60kx10* 3 sets

good sesh. legs feel massively pumped

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Feling tight today then?

Tidy little session nonetheless

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

yeh mate.. been doin a bit of uni work recently, so spendin a lot of time on my ass, haha..
not helpin the lower back problems at all.. neither is this freezin weather!
next week i'll have 130k FS no problemo tho..
lovin the 1 leg stiff legs too.. seriously mate, give them a bash, i feel it so much more in the ham and glute its unreal!!

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Do you use BB or DB? Bar in front or beside the leg? Held in the same arm as the leg you are training or the opposite?

Possibly more Qs to follow

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

i do them with a BB, held in front like a normal SLDL, but when bending over, shifing weight slightly onto the leg still planted on the ground to keep balance...
allows u t round the back off a bit too and place more emphasis on the hamstring..

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got defranco's new program built like a badass awesome. gonna start it after exams

i live around clowns and ppl with no testosterone

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yeh i downloaded the book...
$50 for that thoough??!! its only 22 pages long.. cant believe he charges that much..
ive just been following WS4SB this wk, enjoyin it so far.. added barbell complexes in as well..

the BLAB routine looks decent, just too much for me to really keep track of.. its very similar to WS4SB..

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i know i got shocked after i looked and found 22 pages , but hey the man is to the point and cuts the bull****.

i live around clowns and ppl with no testosterone

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yeh he knows his sh1t mate..

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ok so today-

small incline DB bench-
50k x 8* 3 sets
50k x 6

SUPERSET-
overhand wide pull ups/ seated DB power cleans
11                             / 12kx10
10                             /12kx10
10                             / 12kx10

Seated DB shoulder press-
40x8
44kx 8
44kx 6

SUPERSET-
hammer strength shrugs/ DB hammer curls
75kx10                        / 24kx 10 * 3 sets

DONE!!!
 these supersets are killer.. my grip was completely shot, forearms pumped t hell!! felt good tho..
very hard trainin session.
gonna stick with all the weights listed til i reach a higher rep range, maybe 10 reps (on the DB presses and mil press).

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gonna be doing some barbell complexes again today. will update in a bit, but im thinkin

SLDL
sumo deadlift high pulls
squat shoulder press
good mornings
lunges

tryin to keep one of the complexes each week, usually the one at the weekend, more leg oriented, and the other 1 or 2 a decent split between leg and upper stuff..
think i may go heavier today too, 30k. 5 sets, descending reps starting with 10, descending by 2 each set.10, 8, 6, 4, 2

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Seated DB cleans are an old fave of mine. Used to hit my rear delts and blow my traps up like nothing else.
 
You seem to be having fun with it all ATM buddy

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

dude..
yeh i definately enjoyed the seated DB cleans.. felt it so much in my traps and rear delts.. lookin forward to any progress made on them.. blowin up the traps and delts is somethin im lookin to do..

yeh these complexes have kinda stoked the fire again, got me a bit mroe motivated.. allowing me to eat loads more but not worry bout it cos im sweatin my t1ts off at the end of them!! kinda come to the conclusion that i'll never be 100% happy with any routine i do, even if making progress.. and until i know exactly what i want from training, whjether its size or strength focused, im just gonna go with my instincts and one day, just one day, i'll be content and consistent with a routine for a good duration.. i know its not the most constrcutive thing to do, chop and change, but i figure, as long as im lifting heavy, and lifting good compound movements, then i should be fine!!

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Well it's certainly not causing obvious harm to either size or strength to be fair. I stuck with a 5x5 hybrid thing for ages, got nothing out of it LOL but the session where great fun at least you are getting something out of your sessions!

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

yeh, i need enjoyment out of it to be honest, as as it stands, there's no end goal, i want somethin from it! progress is all well and good but if im bored doin the same old same old, then i lose interest in that routine etc.. as its known, im a fan of my random exercises now and again so they will always keep a place in there somewhere :-)

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bench-
warmed up in 20k increments to,
140x3
150x3

CGBP triceps death :-)
95kx 5, 5, 5
95kx 5, 5, 3+2 -- done in '21's' style.. didnt complete 2nd round

DB row/ facepull superset
55kx8 / 49kx10 * 3 sets

Hammer strength shrugs
80k each arm x 10 * 3 sets

Straight BB curls-
50kx12, 10, 10

good session.. felt strongish, more energy than last monday on this session, strength up on a couple of exercises too :-) happy days

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to each his own bro and its working for u too

i live around clowns and ppl with no testosterone

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Solid work on the bench mate, getting a few kgs back there. A natty 150+ isn't commonly seen round my way I can tell you.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

cheers matey..
yeh bench is hopefully on the increase again now :-)

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cardio and BB complexes tonight.

30 mins on recumbant bike @ approx 90rpm average.. came to about 12km.
back to mine for barbell complexes..
deads
BB row
hang clean
push press
squat jump
squat press
good mornings
lunges

25k on the bar, 8 reps per movement, 3 rounds.

felt good..

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How long does that little circuit take to complete then?

I can't believe you do that AFTER doing your cardio, I'd be running on empty

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

haha... well, we go to the gym to do cardio, with the intention of doin the complexes first, but once again it was heavin so no room to do them.. so did the cardio then came back to mine and did them in my garage..
each round only takes like 60 seconds.. but as ur flyin thru each movement, really takes its toll..
each complex routine will be different tho..
thursday i'll be doing it with a DB, and probably do somehtin like

DB swings
DB snatch (each arm)
single arm push press (each arm)
side lunges (DB on lunging side shoulder)
...and a couple more probably..

may do somethin like 10, 8, 6, 4, 2
we'll see

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Create the space, start intimidating people, there must be people you can growl at who'll run off somewhere else...

What's your split then ATM regarding the Complexes and 'conventional' days etc

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

i used to love randy coutures barbell complex

Wasn't that dubbed "the circuit of death" or something.

Mr.M, add some DB thrusters in there too, I think you'll like them (can't get a decent vid at work but if you search you can find a few)

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ah, they like a squat into shoulder press?? yeh will do them in stead of DB push press.. nice work RACK :-)..
I.B- yeh the couture one is a good one, im gona dig that one out again actually..
#DV- im far too pretty to be intimidating people :-) haha.. my long(ish) hair would negate any aggressiveness... LOL

split at the moment, is-
MON-
Bench- working up to max set of 3-5 reps
CGBP (triceps death) 2 rounds of 5, 5, 5 (like 21's)
DB row -  Facepull Superset - 3-4 sets x 8-12 reps
Hammer strength shrugs - 3 sets x 8-15
BB curls- 3-4 sets x 8-15 reps

Tuesday-
30 mins cardio @ approx 90-100RPM
BB complex

Wednesday-
Front Squat- working up to max set of 3-5 reps
                - 20 repper set
1 legged SLDL's- 3-4 x 6-12 reps
BB Lunges- 3-4 sets x 8-12 reps
Lying Ham Curls- 3-4 sets x 8-12 reps

Thursday-
30 mins cardio @ approx 90-100 RPM
DB complex.

Friday-
Incline DB press- 3-4 x 8-12 reps
Wide Pull ups - Db seated powercleans superset- 3-4 sets x 10-12 reps
Seated DB shoulder press- 3 sets x 6-10 reps
DB shrugs - DB hammers, or, Standing EZ skulls -  Superset-
3-4 x 8-15 reps

weekends might be completely off, depending on how i feel, i may throw another very steady state cardio session in with a more leg oriented BB complex too..
im likin the complexes tho. somethin different to what ive done before and its keepin my motivation up, keeping me interested, and will hopefulyl help me get in the condition i wanna be in...will reassess in new yr when i plan to do my cycle.. i may just switch it to a normal split for the duration of that t really tw@t each muscle group and get the most out of the gear.. :-)

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