[kevinbahnz]

Originally Posted by UncleWede

Kevin,

When she gets to 16 lbs, baby-overheads for the delts, and baby-curls for the biceps

[squishy]

2nd leg day this week, killed it! Albeit not as much volume as compared to Wednesday, but hit another PR on squats. Idk why, nothing feels better than being the only dude at the squat rack on weekends, and killing legs. Gonna make these fuckers nice and thick even if it kills me.

Yeah, I know you guys don't care for my diary posts, but hopefully it motivates someone haha.

[richardbb85]

Originally Posted by squishy

2nd leg day this week, killed it! Albeit not as much volume as compared to Wednesday, but hit another PR on squats. Idk why, nothing feels better than being the only dude at the squat rack on weekends, and killing legs. Gonna make these fuckers nice and thick even if it kills me.

Yeah, I know you guys don't care for my diary posts, but hopefully it motivates someone haha.

my arm day was complete opposite, was just not in the mood today. oh well. u win some u lose some.

[kevinbahnz]

Originally Posted by squishy

2nd leg day this week, killed it! Albeit not as much volume as compared to Wednesday, but hit another PR on squats. Idk why, nothing feels better than being the only dude at the squat rack on weekends, and killing legs. Gonna make these fuckers nice and thick even if it kills me.

Yeah, I know you guys don't care for my diary posts, but hopefully it motivates someone haha.

This thread is what got me back into gear. Keep em coming.

[squishy]

Originally Posted by richardbb85

my arm day was complete opposite, was just not in the mood today. oh well. u win some u lose some.

Absolutely correct, can't win every battle, just have to keep fighting and giving it your best.

My chest workouts were crap this week, but gotta keep your head up, and get back at it next time.

[squishy]

Gonna start doing 2-a-days starting tomorrow, HIIT cardio and abs in the morning, weight training in the evening. Also going to up the calories by about 750, from 4,000 to 4,750, and see how it plays out. That'll make up for the calories I burn during cardio, and add a bit more.

No excuses! If you don't get to the gym and put in the work, someone else will, and they will end up with the body you've always wanted.

[squishy]

Anyone hit some new PRs this week?

Got my 1RM on the standing military press up to 145# today! Up from 105# when I started lifting back on August 1st. Pumped me up as soon as I got it, and carried me through the rest of the workout. Legs tomorrow, gonna kill it!

[kevinbahnz]

I squated 240(minus bar) on the smith machine. I started with 2 plates on each side working my way up to 240. 5 sets the last 2 sets were 240 at 5 reps each. I'm trying to get to 3 plates on each side. I might go after work tonight to get some chest in and try to dip 2 plates. I got up to 70lbs/5reps last week.

[squishy]

Originally Posted by kevinbahnz

I squated 240(minus bar) on the smith machine. I started with 2 plates on each side working my way up to 240. 5 sets the last 2 sets were 240 at 5 reps each. I'm trying to get to 3 plates on each side. I might go after work tonight to get some chest in and try to dip 2 plates. I got up to 70lbs/5reps last week.

Nice! Keep it up.

Something to try out, put weight on the bar that you know you won't be able to squat, move the cross bars, or whatever they're called, up (unless you're using the Smith machine), so that you can squat the weight about 6-10 inches down, let it hit the bars, and lift it back up. This will give your body an idea of what that weight feels like on your back.

[squishy]

Side note, I don't know why, but I'm so addicted to bananas, you guys are going to laugh how many I ate today haha.

Had 6 today with half a tablespoon of peanut butter on each banana.

Also ate giant burritos loaded with chicken from Chipotle twice today haha. Last week (I think), I had Chipotle three times in one day, followed by two separate meals of rice and chicken, and cereal a couple of times.

Good thing I'm bulking. Loving good, solid food and loving weight training is the best combo for results...

[richardbb85]

Originally Posted by squishy

Anyone hit some new PRs this week?

Got my 1RM on the standing military press up to 145# today! Up from 105# when I started lifting back on August 1st. Pumped me up as soon as I got it, and carried me through the rest of the workout. Legs tomorrow, gonna kill it!

i am not gaining any weight ATM,havent hit a new PR for about 2-3 weeks = wasting time. i am gona start my cut first week of dec after all the gf/sis/best friend bday this coming weeks.i am looking forward to this cut, it's when you actually see all the hard work you put in from ur bulk.

[Templar]

Ditch the smith machine and do regular squats. You develop your core better since you have to use everything to balance the weight.

[kevinbahnz]

Originally Posted by Templar

Ditch the smith machine and do regular squats. You develop your core better since you have to use everything to balance the weight.

I know, I've been telling myself that since I started doing squats this year(been on a 3 year break). I'm gonna build my strength up for 2 more weeks then transition to unassisted "regular" squats. I'm only 150lbs , so wish me luck and that I don't break anything.

[squishy]

Originally Posted by kevinbahnz

I know, I've been telling myself that since I started doing squats this year(been on a 3 year break). I'm gonna build my strength up for 2 more weeks then transition to unassisted "regular" squats. I'm only 150lbs , so wish me luck and that I don't break anything.

Haha you won't break anything.

Do some hyperextensions, straight-legged deadlifts, and strengthen your abdominal muscles to ensure a low risk of injury.

Granted, you can't build core strength without performing core exercises (like squats), but you can build up areas that become injury-prone from doing squats.

[kevinbahnz]

Originally Posted by squishy

Haha you won't break anything.

Do some hyperextensions, straight-legged deadlifts, and strengthen your abdominal muscles to ensure a low risk of injury.

Granted, you can't build core strength without performing core exercises (like squats), but you can build up areas that become injury-prone from doing squats.

Thanks for the tips. I workout alone so I don't really push myself that hard. I just do the weights that I know I can lift 6+ reps.

[Templar]

Originally Posted by kevinbahnz

Thanks for the tips. I workout alone so I don't really push myself that hard. I just do the weights that I know I can lift 6+ reps.

Squats in a squat rack are safe. If you can't get back up, just sit the weight down on the bars. If you can't support it on your back, drop it behind you (on the rack). Deadlifts are stupid safe. If you can't lift the weight, it just sits on the floor. If you're unable to get it back down slowly, just drop it. Heavy bench press may need a spot though. Same with standing overhead press if you do that.

Bad form is really where people get hurt, not heavy weight. You can lift light weights and still hurt yourself with bad form.

Get some video of yourself doing the lifts or have someone give you pointers. The biggest thing is to remember not to round your back. Keep your spine neutral.

[kevinbahnz]

Originally Posted by Templar

Squats in a squat rack are safe. If you can't get back up, just sit the weight down on the bars. If you can't support it on your back, drop it behind you (on the rack). Deadlifts are stupid safe. If you can't lift the weight, it just sits on the floor. If you're unable to get it back down slowly, just drop it. Heavy bench press may need a spot though. Same with standing overhead press if you do that.

Bad form is really where people get hurt, not heavy weight. You can lift light weights and still hurt yourself with bad form.

Get some video of yourself doing the lifts or have someone give you pointers. The biggest thing is to remember not to round your back. Keep your spine neutral.

I went last night after work and got a 4 set of regular squats and deadlifts in with my chest workout. I started with the deadlifts 135x10 up to 195x5. Did some chest exercises while I let my legs rest then jumped on the squat rack. I warmed up with 135x12 then worked my way up to 205x5. The deadlifts seemed more difficult for me because I don't usually do them so I need some time to get used to the motion. I was trying to keep my head and looking in the mirror to make sure my back was straight. I will incorporate these exercises more into my daily routine , Thanks.

[squishy]

Originally Posted by kevinbahnz

I went last night after work and got a 4 set of regular squats and deadlifts in with my chest workout. I started with the deadlifts 135x10 up to 195x5. Did some chest exercises while I let my legs rest then jumped on the squat rack. I warmed up with 135x12 then worked my way up to 205x5. The deadlifts seemed more difficult for me because I don't usually do them so I need some time to get used to the motion. I was trying to keep my head and looking in the mirror to make sure my back was straight. I will incorporate these exercises more into my daily routine , Thanks.

Definitely no better exercise to put sheer [overall] muscle mass on, and build overall strength, than deadlifts.

Such a simple idea too...just pick heavy shit up.

Kinda like the military press in that sense...push heavy shit over your head.

[UncleWede]

I played soccer Friday night, reffed 2 U-19 boys games on Saturday, and 1 on Sunday. Today I got out of bed and only needed about 2 steps to get the legs moving again. Seems the joints are doing a bit better this year.

[squishy]

Keep this thread updated, guys! Gotta keep each other in check and make sure we put in the time to better ourselves.

Pretty damn good week for me, very inconsistent though. Good and bad chest workouts, excellent biceps, decent triceps and legs. Horrible back workouts haha. Oh well, looking forward to having a better week next week.

Weight went up from hovering around 198.2# on October 13th to 203.0# yesterday, October 31st. Good gain in 2.5 weeks, gotta keep it up until March. Lifts are also going up.

How's everyone's nutrition and training been?

[squishy]

Originally Posted by UncleWede

I played soccer Friday night, reffed 2 U-19 boys games on Saturday, and 1 on Sunday. Today I got out of bed and only needed about 2 steps to get the legs moving again. Seems the joints are doing a bit better this year.

Good job, keep it up! Longetivity is what we're aiming for here.

[kevinbahnz]

Originally Posted by squishy

Keep this thread updated, guys! Gotta keep each other in check and make sure we put in the time to better ourselves.

Pretty damn good week for me, very inconsistent though. Good and bad chest workouts, excellent biceps, decent triceps and legs. Horrible back workouts haha. Oh well, looking forward to having a better week next week.

Weight went up from hovering around 198.2# on October 13th to 203.0# yesterday, October 31st. Good gain in 2.5 weeks, gotta keep it up until March. Lifts are also going up.

How's everyone's nutrition and training been?

sounds like my week. i'm feeling like crap right now. i think i'm coming up with a cold. I had a pretty good shoulder day. I was on the military press and on the last rep I couldn't get it off my upper chest. Tried 3 times before I had to call the guy in front of me for help