T Nation

G-Flux Livin

Hey. My name is Ryan. I’ve been a semi lurker here for about a year now. I figured I’d start a log here.

Just some background info. I competed in powerlifting for the past year. My best competition lifts were 360/330/466/1156 @ 198 in November of 2006. School just started so I had to give up powerlifting with my training partners because of time constraints and since I train alone now, I decided to do bodybuilding during this semester to increase my base size. When I quit training with my group, I was approaching a 500 squat, 350 bench and a 500 pull @ 198. The picture attached is from the end of my weight cutting cycle trying to hit 181s for a meet I didn’t end up going to…


Here’s another picture from the same day. I was at about 184 @ 14% BF.

After I dropped from the meet, I started eating normally and now I’m back to about 195 ish. I plan on bulking up to about 220 or 230 depending on how jiggly I get.

8-31-06

Shoulders and Traps

Unwinding Press 15x15 20x15 25x12 30x8 30x6

Gironda Side Laterals supersetted with Perfect Side Laterals

20x12 ss 10x10 20x12 ss 10x10 20x12 ss 10x10

Machine Side Laterals

20x20+20+15+13+12 85 total reps

Strict DB Military Press 30x10 30x10 30x9

Front DB Raises 15x10 20x12 20x12

BB Shrugs 135x15 225x15x4

DB Shrug Holds

40x60 seconds
60x60 seconds
70x45 seconds

Prone Incline DB Shrugs

45x15x3


9-4-6

Back, Biceps, Forearms

Chins 15 8 5 4

T-Bar Rows 45x15 90x10 115x8 145x4

One Arm Cable Rows (No Rest) 50x10x4

Isometric Preacher Curls supersetted with Hammer Bar Curls
75x30 seconds ss 40x15 x 5

Rice Digs (30 seconds rest between i minute sets) 5 sets

Reverse EZ Curls 50x12x4

Twisty DB Curls 20x10x4


9-7-6

Shoulders and Traps

DB Snatch 75x2 80x2 90x1x2

Superset:
Cable Rear Delts 20x12x3
Hise Shrugs 135x20x3
DB Front Raises 20x8x3

Superset:
Arnold Press 30x15x3
Cable Shrugs 130x25x3
Plate Neck Curls 25x15x3

Db Shrugs 70x10 75x10 80x10 85x10

Eagle Situps 6 sets of 12


9-8-6

Legs

High Box Squats

135x10
225x8
275x5

GHR

6 sets of 8

Leg Extensions (Toes pointing in)

30x15
40x15
50x15
60x15
70x15

Leg Press (Close and Low No Lockout)
200x25
200x20
200x20
290x20
200x20 <- Single Leg Negatives


I wasn’t warmed up well enough when I started box squatting and I definitely felt some trauma on my inner legs. I definitely would have torn something if I went any heavier. Kinda scary so I laid off the box squats and tried stretching out. I got good and warm on the stationary bike and continued my workout. Doing leg press was fucking crazy hard. My outer quads are so weak.

9-11-6

Chest and Tris

Decline Bench

135x10
185x6
185x6

Incline DB Press Supersetted with Flat DB Press
40x15 ss 40x6
40x12 ss 40x5
40x15 ss 40x6

Flat Flies (Bottom Half of Reps)
20x15x5

Skullcrushers
70x12
70x10x3
70x8 + 10 reps of close grip press

Rope Cable Pressdowns
40x100

Band Woodchoppers ( 2 GRN Bands)
10 reps
10 reps

Standing Pulldown Abs
40x12x4

9-12-6

Back Biceps and Forearms

MMA Style Band Rows (2 Strong Bands)
25
20
22
20

Wide Grip Pullups supersetted with Chins
8-4
8-4
7-3
5-1

1 Handed Olympic Bar Curls
45x8
45x6

Barbell Wrist Curls
45x25
45x20
45x15x3

Thumbless DB Hammer Curls
35x10
40x10
45x8/30x10

Cable Curls
100x10
100x10/60x10/30x10

Felt like crap today until I started training forearms and then I started getting pumped and feeling better. Overall a pretty decent workout except at first I was dehydrated.

Cool, how long do you plan on bulking?

Do you have a set amount of time, or a set amount of weight?

I plan on bulking till I hit 220 or get too jiggly to live with myself. lol

Currently, I’m at 192ish… I’ve got aways to go and I know I won’t be able to do it cleanly either.

9-14-6

Shoulders and Traps

Push Press

95x6
115x6
135x6
155x4

Superset:

Seated Side Laterals 15x12 15x12 15x12 15x10 15x10
Seated DB Miltary Press 15x8 15x8 15x8 15x6 15x5

Concentric Military Press with Front Delt Emphasis Eccentric

20x8
20x8
20x6
20x5

Machine Shoulder Press Thinger 40x100 (30,11,17,11,12,11,8)

Superset:
Incline Bench Prone Shrugs 45x15 45x15 45x15 45x15 45x15
Standing DB Shruggers 65x12 65x10 65x10 65x10 65x8 65x9/30x45 seconds

Cable Shrug Rounds 140x25x3 minutes


I can’t get a freakin’ pump in my traps damn it!!

I don’t know what to do!

9-18-06

Chest and Shoulders

Incline DB Bench

45x8
65x8
75x8
85x6

Flat DB Bench

40x30
40x15,8,6

Cable Crossover (10 count peaks)

30x7
30x6
50x4
50x10 <-Regular reps

High Pulls

70x10
90x10
110x10
130x10

Gironda Lateral Raises

25x8
30x8
35x8

Plate Front Raises

45x15
45x15
45x15
45x12/25x10

DB Military Press (Very Slow)

40x35 seconds
40x35 seconds


I followed MO’s advice and went heavy to start and did some high volume reppage after. It worked really good on my chest. I don’t feel anything in my shoulders yet from the workout but I know doing high pulls really tore my delts up.

We will see tomorrow.

9-19-06

Back and Calves

DB Rows

80x8
90x8
100x8
110x6

Straight Bar Cable Rows to the Neck

50x10x4

Seated DB Rear Delt Raises

20x8x3
20x8/10x12

Standing High Pulley Rear Delt Pulls (Muscle Rounds)

20x12x2

“Correct” Wide Grip Lat Pulldowns

60x25
80x12
80x10

Superset:
Hack Squat Calf Raises with Standing Smith Machine Calf Raises (No Block)

200x12 ss 180x30
200x12 ss 180x30
290x10 ss 180x25
290x10 ss 180x25

  • Seated Calf Raise Machine Pain

Gooood workout. Calves are going to be angry tomorrow. I sacrified form for weight on DB Rows, I should have gone lighter. The muscle rounds idea was brutal. Worked really well on my rear delt. I might get sore in my side delts from it too…I forgot how brutal calf training is. It’s been 6 months almost.

Cable Rows to the neck worked very well. The “correct” lat pulldowns only irritated my brachialis.

Next week, I’ll go back to the original split this week was just a test.

How are Gironda laterals performed?

[quote]TornadoTommy wrote:
How are Gironda laterals performed?[/quote]

I read about them in the HSS 100 article for shoulder specialization. They work really well. A good burn.

[quote]Florida Titan wrote:
TornadoTommy wrote:
How are Gironda laterals performed?

I read about them in the HSS 100 article for shoulder specialization. They work really well. A good burn.[/quote]

I copied this from Thib’s HSS-100 Shoulder Spec program. Hope it helps (hope the pic works)

It does hit the shoulder in a new way, and this provides a brand new training stimulus to turn your shoulders into boulders! The real key to make the “crooked” portion work is to lift the arm in front of your torso, but as you reach the higher part of the movement, you should actually push the dumbbell (slightly extend the arm) toward the other arm (the one performing the “regular” lateral portion of the lift).

Note that one repetition equals one complete swing.

Thanks!

Thanks for the entry. I don’t know how to do that fancy qouting stuff.

I think I may have been doing the gironda laterals wrong. I probably was putting too much body english on it… Oh well I’m sore as fuckkk

9-21-6

Holy Crap Arms & Abs

BB Curl
60x10
70x10
80x10
90x8

French Press
60x10
70x10
80x10
90x6

Superset x 3
Hammer Curls 30x8x3
BB Static Holds 295x25 seconds x3

Superset x 3
BB Drag Curls 50x15x3
VBar Pressdowns 70x20 100x20 130x20

EZ Bar Reverse Curls (Music Method)
65x50 “The Enemy”

BB Wrist Curls (Music Method)
45x70 “Super Charger Heaven”

Plate Pinches 10’s x 3 minutes

Rice Digs 2-30 second digs

Medicine Ball Decline Situps 8x25x2

Lat Pulldown Abs 50x15x3


Holy crap. I trained with this new kid today. The kid is pretty weak but he’s got some fight in him. He kept up with my volume which was very cool. He really pushed me along too. I felt like my triceps were going to pop off. He really got a kick outta the musical method haha. It was a fun workout. Only one more week of this high volume business then I’m back to the heavy heavy.

[quote]Florida Titan wrote:
Thanks for the entry. I don’t know how to do that fancy qouting stuff.

I think I may have been doing the gironda laterals wrong. I probably was putting too much body english on it… Oh well I’m sore as fuckkk[/quote]

Titan,
I saved a bunch of the pictures from Thib’s article, so I could print them out the first couple of times I did them. It definately helped since many of his exercises in HSS-100 were not in my normal workouts.

It really does make a difference if you focus on the extra contraction in the shoulder of the arm with the bent elbow (something wrong gramatically with that sentence, sorry wasn’t an english lit major). Good luck with your program, and keep us posted!

[quote]Modi wrote:
Florida Titan wrote:
Thanks for the entry. I don’t know how to do that fancy qouting stuff.

I think I may have been doing the gironda laterals wrong. I probably was putting too much body english on it… Oh well I’m sore as fuckkk

Titan,
I saved a bunch of the pictures from Thib’s article, so I could print them out the first couple of times I did them. It definately helped since many of his exercises in HSS-100 were not in my normal workouts.

It really does make a difference if you focus on the extra contraction in the shoulder of the arm with the bent elbow (something wrong gramatically with that sentence, sorry wasn’t an english lit major). Good luck with your program, and keep us posted![/quote]

I really have a hard time getting a good pump in my shoulders. It really bothers me because one of my shoulders is a lot bigger than the other do to my job. I’ve constantly got a tray full of food over my head with my right arm. I need to learn with my left. lol

9-22-6

Legs

Box Step Ups (11")
145x20
195x5
195x5
195x5

Bulgarian Split Squats (DB)

35x8
35x8
35x8

GHR
BW+10x15
BW+25x8x4

Leg Extensions (Ascending Sets)
60x10/70x10/80x10/90x6
70x12/80x6/90x4


Good workout. Split Squats suck horribly. This was my first time doing them and actually doing more than 1 set. Noticed that my left leg wasn’t as pumped as my right so I think I’m going to to have to focus more on that on each set. I need to hit each leg hard.