dmw

[Frank.S]

Originally Posted by dmw

7/27

front squats up to a triple at 205

decline bench - some at 225

some direct arm work this week coming while I deload, plus a basketball game tomorrow night. Played full court last week for the first time in literally a couple of years. Played with guys I've played against in the past and they do not like the extra weight I now have. Sadly, had I been this size in high school, I probably coulda been somebody.

sadly, basketball sucks
now hockey.. thats a game

[dmw]

Originally Posted by Frank.S

sadly, basketball sucks
now hockey.. thats a game

Me on skates? That'd be fun for everyone but me!

8/4

sumo deads up to 8 x 355 (was supposed to be 345, but I screwed up putting the plates on) pretty sure this is a PR

Some abs, some curls, some lat pulldowns.

[dmw]

8/6

worked up to 9 x 210 on bench, reintroducing it to 5/3/1. Then did some tri work, bi work, lat raises, close grip benches, cable flies.

[Alcoholiday]

looks like things are moving along well. Don't do too much isolation stuff though, or i'll think you're a bber. haha

[dmw]

Originally Posted by Alcoholiday

looks like things are moving along well. Don't do too much isolation stuff though, or i'll think you're a bber. haha

One look at me and you'll know I'm not!

[dmw]

8/12

sumo deads

up to 9 X 365 PR
Some lat pulldowns and some barbell curls.

I could have pulled at least one more rep and thought about doing it just to hit 10, but I'm afraid form woulda broke down completely.

[dmw]

8/14

bench

up to 8 x 215

then a couple of singles up to 240, some cable flies, some triceps and biceps, and some lateral dumbell raises. All bench presses were fairly easy.

[dmw]

8/16

front squats

up to 3 X 200. Didn't have much time, so did the min. required by 5/3/1. Hopefully will get it all in hard this week, and deload is just in time next week because I won't be able to lift at all because of work.

[dmw]

8/18

sumo deads

up to 1 x 385 for 5/3/1, during which some young guys walked up to the bar (I hadn't even gone away, I was about 5 feet to the side with a belt on) and one tried to pick it up. I had earbuds in and couldn't hear them, but one had picked up a bumper plate and seemed to think it was funny to be so light, yet so big (a 25), then they figured out I had 3 45s and a 35. It was funny, they were a little embarassed, but not jerks or anything.

Anyway, I did some more singles and went up to 1 x 435.

[dmw]

8/19

bench

up to a double at 235, then singles with 5 pounds added until ending with 1 x 265. I had the Mrs. there, so I had a spotter and my shoulder didn't hurt as a combo I haven't had in a while. Then, a guy I've always seen in the gym and met at a party this past weekend came in and we chatted- as I stripped the weights he asked me to leave the two wheels on each side and he proceeded to warm up with 225, which made me a little sad.

[dmw]

8/30

sumo deads up to 5 x 340

just did the minimum today

[dmw]

9/2

bench up to 8 x 210.

Then I had a long talk with one of my buddies at the gym, who encouraged me to add more volume when I told him I was dreading my annual winter bulk. He kind of fired me up, so I'm still doing 5/3/1, but I'm probably going to add more isolation than I usually do.

[dmw]

9/3

has been an off day lately, but I went in for 4 x 8 cable lat pulldowns, 4 x 8 cable rows, 4 x 6 shrugs, 4 x 8 ez bar curls, and 2 x 6 alt. dumbell curls.

[dmw]

9/5

front squats, up to 5 x 175. Was supposed to go up to 5 x 200, but my lower back stiffened and I shut it down.

[Frank.S]

Originally Posted by dmw

9/2

bench up to 8 x 210.

Then I had a long talk with one of my buddies at the gym, who encouraged me to add more volume when I told him I was dreading my annual winter bulk. He kind of fired me up, so I'm still doing 5/3/1, but I'm probably going to add more isolation than I usually do.

Not too bad of a plan for adding size.

The most size ive ever put on, was when I was working my back 4 times per week with row variations (bentover rows, seated rows, db rows, machine rows, pullups, chinups, etc) I picked 2 variations and did them every session. My back still has really horrible stretch marks from this.. looks cool

[dmw]

couple of days this past week I did an upperbody push one day and an upperbody pull the other. I've had muscle spasms in my back (all over, not looking like anything around the herniation-area), so I 'deloaded' again, basically. upperbody push today and hope I can get back on track to pull early next week.

[dmw]

9/14/09

Now I'm thinking the spasms may be disc-related, so I'm backing way down. Sucks. I look better than I ever have, but feel worse.