Latest posts

Forum Statistics

Threads
23,855
Posts
469,674
Members
27,182
Latest Member
samireachl Dalan
What's New?

Perseverance, Inc.

FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,212
1,197
#1
Figured I would start a journal and get a little more involved in this online community.

A bit about me:

I'm 5'10.5" and currently somewhere around 235-240 (yes; fat bodybuilder). I lifted seriously from age 20 to 35 then lost my way for 7+ years and started again nearly 3 years ago in January of 2010 and have been lifting steadily since then, other than business travel, vacations, Christmas, etc. I am training natrually with no AAS, prohormones, or TRT.

I tend to lift heavy on most exercises, and by that I mean keeping things around 6 reps. I do a lot of 6 x 6. On the big three I do lots of heavy singles. I also tend to do a lot of volume, and I don't change things up very much. I have chronic shoulder pain (both shoulders) and I sometimes need to work around that. Currently I am not doing flat bench press at all and most of my shoulder and chest pressing movements are embarrasingly weak. So far my back and knees are still good so I can make up for that with squats and deads.

I typically train M-F @ 5:00am before I go to work.

This is my basic routine structure as of now:

Day 1 - Chest & Biceps

Pec Flye Machine (w/u) - 5 x 10-12
Incline Barbell Press - Progression to max, then 3-5 backoff sets
DB Press - 6 x 5-6
Barbell or EZ-Bar curls - 6 x 6-8
Dumbbell or cable curls - 5 x 8-10

Day 2 - Legs

Squats - Progression to max, then 3-5 backoff sets
Prone Leg Curls - 6 x 6-8
Standing Calf Raises - 6 x 10-12

Day 3 - Back & Traps

Narrow Grip Pulldowns - 6 x 6-8
Narrow Rows - 6 x 6-8
Wide T-Bar Rows - 6 x 6-8
Wide Pulldowns - 5 x 10
Smith Machine Shrugs - 5 x 10-12
Standing Calf Machine Shrugs - 5 x 10-12

Day 4 - Delts and Triceps

Rear Delt Machine (w/u) - 5 x 10-12
Seated Barbell Presses - Progression to max, then 3-5 backoff sets
Seated Dumbbell Presses - 6 x 5-6
Cambered Bar Pressdowns - 6 x 6-8
Seated Tricep Press Machine - 5 x 8

Day 5 - Deadlifts & Legs

Deadlifts - Progression to max, then 3-5 backoff sets
Leg Press - Progession sets to working weight, then 5 x 5-6

I guess that about covers it. :)

I welcome any and all comments, support, constructive criticism, etc.

-=FLEX=-
 
Last edited:
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,212
1,197
#2
Deadlifts & Leg Press - a.k.a. "Power Friday"

Back in January of this year I was pulling 5 plates relatively easily and my best lift without straps was 530 for a single. I slacked off on the deads for most of the spring and summer and only recently started doing them again. Best best since I started again was 515 three weeks ago, but I haven't been able to get it or make any progress sicne then. I did get 505 this morning, though, and made some meagre progress on the working sets.

Went full retard on the leg press, getting 3 sets of 6 @ 1,000 lbs.

Overall a great day in the gym. :)

teh d34dZ

Chalk Only:

135 x 8
225 x 6
275 x 6
315 x 6
365 x 3
385 x 3
405 x 3
435 x 2
455 x 1

Belt & Chalk Only:

475 x 1
495 x 1
505 x 1


515 x *so close*
515 x not_even_close


425 x 3
425 x 3
425 x 3




Leg Press

(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and we'll call it 120, OK?)

All reps on all sets slow, controlled, and right to the backstop.

300 x 12
390 x 12
480 x 10
570 x 10
660 x 10
750 x 10
840 x 10
930 x 8

^^^ mother_of_god.jpg

1,000 x 6 <-- vid of this set below
1,000 x 6
1,000 x 6

And out of time.

Trained all 5 days this week so no lifting this weekend.

Happy Friday, kids. :D

-=FLEX=-


And here's teh vid:

[/QUOTE]
 
Last edited by a moderator:
PillarofBalance

PillarofBalance

Strength Pimp
Staff Member
Feb 27, 2011
17,066
4,628
#3
Start taking you deads that are over 400 for doubles and you'll bust that barrier quickly. Incorporate bands or chains where you can. Also if you pull conventional then throw some front squats and deficit pulls in... That will all add up.

Nice leg pressing
 
400Lb Gorilla

400Lb Gorilla

MuscleHead
Jul 27, 2011
3,430
358
#4
I agree with PoB on the deadlift advicez. I will add barbell hack squats are good to throw in as well. Heavy half ton leg presses
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,212
1,197
#5
Start taking you deads that are over 400 for doubles and you'll bust that barrier quickly. Incorporate bands or chains where you can. Also if you pull conventional then throw some front squats and deficit pulls in... That will all add up.

Nice leg pressing
Bands might work, chains def no, my gym is practically the Canadian version of PF. Not quite, but close. Can't do front squats due to shoulder issues, but will try the deficits.

In January I was pulling 455 for triples no belt, and 475 for triples with the belt. Could pull 5 plates for a single without the belt on a good day too.

Figured it would come back faster...

Would like to pull 6 plates next year.

I agree with PoB on the deadlift advicez. I will add barbell hack squats are good to throw in as well. Heavy half ton leg presses
Thanks for stoppping by and giving advices guys; I appreciate it.
 
PillarofBalance

PillarofBalance

Strength Pimp
Staff Member
Feb 27, 2011
17,066
4,628
#6
Ugh you're a Canadian? Groce why didn't you warn me?
 
400Lb Gorilla

400Lb Gorilla

MuscleHead
Jul 27, 2011
3,430
358
#8
lol ^^^

i prefer beltless deadlifts. this is mostly because i havent figured out how to wear a belt during deadlifts though :D
 
macgyver

macgyver

TID Board Of Directors
Nov 24, 2011
1,449
783
#10
Flex....good to see you over here!

You will fit right in over here. No BS non-lifters over here clogging up the threads.

Lots of good guys here. They helped me quite a bit when I was trying to bring up my deads.
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,212
1,197
#11
Flex....good to see you over here!

You will fit right in over here. No BS non-lifters over here clogging up the threads.

Lots of good guys here. They helped me quite a bit when I was trying to bring up my deads.
Thanks man and I have noticed that already.

Late to the party as always, but I'll try to catch up.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,404
2,622
#12
You did to many sets before you attempted your 515lbs. Cut the sets down and you'll have more in you in the end.
 
Top