I'm back! Well sorta...

[bmcjames]

1/23/14 220lbs
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[bmcjames]

1/28/2012
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What I just expected to turn out to be a crappy workout turned out to be my best chest workout ever!

Had to go to gym I hate to go to, phone was dead so no music, decided to try something new and zomg! Chest pumped to nearly 50" and arms nearly cracked 19" holy moly I'm rocking that new workout for chest from now on!

 

[bmcjames]

1/29/2014 Leg Day

Chain Squat 515 (4 plate, 100lb chain roughly -50lbs @ bottom of squat, large competition collars)
CS 515x4
Squat 405x10
DB SLDL 150lb/hand 15 reps

 

[bmcjames]

1/30/2014
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[bmcjames]

I don't really ever have a direct arm day but I decided to directly hit them a bit today after a little shoulder work.

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Did 185x10 military press in the smith
then like 5 sets of 20 rep 20lb db laterals to really hit that outer head
then tons of blood volume to pump the hell out the bi/tri

225lbs this morning btw

 

[bmcjames]

End of 2014 goals for me (current's 1/29/2014):
20" arm (current 18")
52-54" chest (current 49")
32" quad (current 27")
18-20" calve (current 16")
260lbs bodyweight (current 222)

Deadlift 585x10 raw (belt and straps) (current 495x5 easy)
single ply deadlift 750ish (no current suited lift)
Squat 545x10 (current 455 x 10)
400lb Pullup (current 320lbs x 2 rep)
400lb dip for reps (current 320 x 5 rep, chains over neck)
db bench 150's (current 110's x 10)
leg press (moderate foot mid platform) 20plates/side x 10 reps (current 12p/s x 10)



Updates 2/3/2014:
230lbs
330lb pullup x 6 reps

 

[bmcjames]

2/3/2014 230lbs

2/3/2014 230lbs
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[bmcjames]

Thought yall might like this
Jan 2013 175lbs
Now Feb 2014 230lbs
+55lbs in smidge over a year (over half of 2013 was lost to army training, zero diet, zero training and or hernia surgery/recovery)

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[bmcjames]

Here is pic from earlier zero pump straight off work
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Yesterday was leg day, getting back pumps like crazy is no fun but got in what I could with killer back pump.
Leg day:
BB Squat
bar x 10 (hold bottom for 2-3 sec to stretch)
135 x 5
225 x 5
315 x 5
405 x 5
455 x 7 (work set) (had back pump from 315, I think if back wasn't being a bitch I could have hit 15 here)

Then did leg press, back stayed pumped till all but the last set, stayed a bit conservative while setting big pr
Leg press
4p x 5
5p x 5
6p x 5
7p x 5
8p x 5
10p x 3
11p x 3
12p x 1

13p x 5 (work set all others were warmup)
12p x 3
11p x 3
10p x 5
9p x 8
7p x 12
5p x 20

that's plates per side so 13 plates was 1170lbs + 118lb sled


after all that I pretty much grabbed my gear went home forced down some food and died hahah

next leg day I'm going 455 x 15 or 495 x 5-10 (hopefully back don't pump to bad)
then trying 13p x 10-15 reps

 

[bmcjames]

Sooooo many carbs everyday has me getting pumps so hard its very hard to train

I almost thought I broke my left wrist earlier today during chest my forearm was so pumped I couldn't hold the db right anymore

Chest today:
warmups sets
35 x 5
50 x 5
70 x 5
90 x 5
100 x 2

Work sets (1 huge drop set)
120 x 4
110 x 4
100 x 5
90 x 5
80 x 7
70 x 7
(minimal rest between each weight, just put up old weight grab new and start repping)

Should have the 120's for 8 or so next time I try

after that I went to decline hammer bench and just focused on stretch and and squeeze
1plate x 20
1p+25 x 20
2p x 15
2p x 10
1p+25 x 15
1P x 15
1p x 10
1p x 8
(all sets were performed with about 30 seconds rest between so it was one huge continuous pump)

Then did cable fly, focus on holding squeeze on each rep till it hurst (about 3 sec squeeze) with about 1-2 second stretch
25 x 10 (5 sets)

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about a hour after gym measured chest at 49.5" I give another 2 weeks and I should be cracking the 50" mark, arms are hitting 18.25" now
Maintaining 230 still for 4-5 days, should crack 231 anyday

Waking up starving in the middle the night, going to be so stuffed I want to puke, all's looking up

 

[bmcjames]

2/7/2014 232.4lbs and leaner

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[bmcjames]

It's official,
these legs only fit in 38" waist pants now

 

[bmcjames]

Low pin rack deads today:
545+ big chain (roughly 575@bottom, roughly 615@top) x 1
495+ big chain (525@bottom, 565@top ) x 6 (maybe 7 I forgot hahah)
405+ big chain (435@bottom, 475@top) x 15 (almost locked out 16)

 

[bmcjames]

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The low peg I use has the plates elevated only about 3" so it is still VERY far below knee

I can generally pull from the floor within 20lbs of what I can pull from bottom peg

 

[bmcjames]

Also this was my first time with lockout problems more so than pop from bottom problems. I really hit sticking point and ground out that 1 rep (probably could have hit real max with a extra 15lbs)

then made 2 more attempts with it both getting stuck at knee (bar is about 6" below knee on my bottom peg rack dead) so now I think some high rack deads with really heavy weight to blast that sticking point and I'll be working my way up to 600lb raw deadlift

 

[bmcjames]

I didn't force feed so much these last 2-3 days so morning weight was 230.5today I will hold this weight for a little while longer as I lean into it (I'll up the food if gains don't keep going up)

Chest/Shoulders/Tri today (chest dominate, just touched shoulders a tad with hammer military then some good stretch on the tri with skull crushers)

Dips
bw x 5
bw x 3
1big chain x 3
2big chain x 3
2big chain + 1med chain x 3
2big chain + 2med chain x 4 (almost had 5th) (estimate total weight at 340-350lbs)
I hopped on scale to see what total weight was at this point, 330lbs, I don't trust that scale though it reads very inconsistantly one day + 10lbs next day -20lbs.... And I know for fact those big chains weight a shit ton more than 30lbs each....

2big chain + 2med + 1sm x1 (estimate total weight at 350-360lbs)

Big heavy dropset
2bc+2mc+1sm x1
1bc+2mc+1sm x3
2mc+1sm x7
1mc+1sm x7
1sm x7
bw x7



Hammer Military
1p x20
1P+25 x 15
1p+25 x 10
1p x15
1p x10
(just focused on constant tension, pump em up a lil more being that delts already fried from dips)

skull crushers constant tension (bring ez bar to about 45* instead of straight up overhead, really fucks your tri's up) focus on stretch hardcore, this one sucked balls
50x20
50x15
50x10
40x15
40x10

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[bmcjames]

Legs today

squat 475x5
squat 405x10

lp 14p x 5

Huge Drop set (100reps of death)
10p x10
9p x10
8p x10
7p x10
6p x10
5p x10
4p x10
3p x10
2p x10
1p x10



crawled my way out the gym and feel like death hahahaha

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[jakkatyahoo]

Grats on the steady progress even with injury and nice steady journal

 

[bmcjames]

My professional powerlifting band set is in thanks mom-n-dad
(its been chilling back home in the garage)

Time to really work my deadlift, some band work to really overload the body, 600lb deadlift is just on the horizon and I'm going to get it!

 

[bmcjames]

Side note not sure if I told anyone here yet, there is talk about them deploying me so that could messup this gears goals pretty big :/
I start tsirt training Tuesday.