Getting back into the swing of things

I could have told you that 20 rep squats would come close to killing you. I did them back when I was a frosh in HS and I gained a solid 15 lbs, but it was hard work, and i eventually got to where I was using 350 + usually but that was right around the time I had to stop because football season was starting up around that time.

I'm starting on a program that I've had for a while that was written by a good friend of mine and it's a power program and I'm looking forward to it. Good luck with the workouts CYC and keep plugging away with the 20 rep squats they're hard work but worth it. If you do keep up with it, I will never ever call you a pansy again, YOU PANSY!!!
 
lol

I'll stick with them for maybe 6 weeks or so, then I'll go back to 8x3's, then repeat. At least that's my plan right now.

Did a girth session today. Got pretty thick but I didn't measure it. If I can find time, I'll hang for a while tonight.
 
Squats

10x135
8x185
8x225
20x245

Bench

5x135
5x165
2x5x195
3x195

Bent Over Row

5x115
5x145
3x5x165

One-arm DB Snatch

5x50
5x60
2x5x65
too tired/weak to do the last set

Swiss Ball Crunches (with weight extended straight out, parallel to floor)

2x8x35

Side Bends (cable)

2x8x85

Took slightly over an hour to complete. I'll have to work on getting it under an hour, because that's about the time I start to feel really weak.
 
Damn man, u benchin 3x195, thats big bro, whats ur tape measure stats like chest size and bicep size? Do u know ur body fat %? Post a pic. (not gay or anything, just for comparison purposes)
 
wait a minute, r your weights in pounds or kilogrammes? 195ibs is just under 90kg. If thats the case u really r a pansy and i am stronger than u, ner-ner-na-ner-ner. I'm playin. What's worked for me is the pyramid sets i.e. 12,10,8,6. Now I got sum initial strength, i'm goin heavy to start with, like 8,6,4 or sumthing. Apparently thats for size. Who wants strength wen u look like a henched out thug who nobody wud test huh? Keep up the trainin.
Peace
 
lol Nah it's pounds. Yeah I'm a pansy. I like lower reps because 1. helps with strength, 2. better for hypertrophy, 3. allows for more weight, etc. I'm trying to get bigger, but strength is just as important to me as size, if not more. Different strokes for different folks, I guess.

Plus I get sore as crap on high reps. :D
 
Mate 88Kg aint pansy. Most people start on about 40Kg and struggle to get to reps on 80Kg. True it all depends on natural build and time of training, but if you've worked up to this weight then thats all good! Keep up the training, and remember to vary your workouts every 4-6 weeks as your muscles with have a far greater response to new exercises. Laters.
 
Deadlifts

5x185
4x225
8x3x275

Military press

5x85
5x115
3x5x125

Pull-ups

5x5xBW

Decline Sit-ups

3x8x35

Russian Twists (on swiss ball)

2x8x45


Took a really long time because I was waiting for some guys to get out of the squat rack (at least they were doing squats, but half squats). PRs on military press and deadlifts. I was going to do power cleans but I think I'll leave the OLY lifts off of deadlift day. I'm not sure when I'll work in power cleans though, because I really like them. Any suggestions? Maybe my plan I was going to follow should be changed more than I thought?

One other thing. When I do military presses I seem to hit a nerve in my hand. After about 3 reps it hurts pretty bad, like a sharp pain in the middle of the base of my palm. Any ideas?
 
that happens to me on occasion, and it's all about bar placement. Once you get into the set you may allow your grip to alter just slightly and this is where the problem may be. IF you place the bar over the midline of your hand and squeeze through the entire set your grip should not change. Pavel Tsatsouline says you should squeeze the bar like you're trying to break it in half, or bend it. When I remember to do this I usually don't have problems, but sometimes you're a bit tired and aren't as focused so it can slip through a mental crack. I hope this helped.

You're making progress though, and that is something to be proud of.
 
millionman said:
that happens to me on occasion, and it's all about bar placement. Once you get into the set you may allow your grip to alter just slightly and this is where the problem may be. IF you place the bar over the midline of your hand and squeeze through the entire set your grip should not change. Pavel Tsatsouline says you should squeeze the bar like you're trying to break it in half, or bend it. When I remember to do this I usually don't have problems, but sometimes you're a bit tired and aren't as focused so it can slip through a mental crack. I hope this helped.

You're making progress though, and that is something to be proud of.
Click to expand...

Cool, I do need to go back and read some of Pavel's technique stuff, I remember he's very detailed about it. Thanks bro.
 
Yeeahhh....about that... :D

I do some, but I'm really good at making excuses not to run. I can't do it outside because of some nagging injuries, and I don't like treadmills. I know, I know...I need to just bite the bullet and go. And to think I used to consider myself a runner. lol
 
Yeah, I've run a grand total of two miles this week (two one mile sessions), and I can honestly say that I am better for it and will be ending my non-leg sessions with a mile jog. I actually think I am going to like running, at least I use to. If you have injuries then you should take a break, but if you can run some distance on the treadmill then you should at a moderate to easy pace and get back into it.
 
Yeah I'll be doing the treadmill on days I don't work out (since I'm doing a full body routine), I just have to force myself to do it.
 
Did I mention I don't like bench presses? I don't know if I was just tired today or if benching twice in a week is too much for me, but I couldn't even get 2 sets of 5 with the same weight I used Monday. The second rep I couldn't lift it, so I'm there with the bar laying on my chest trying to get the guy's attention on the bench next to me. He was reading a magazine.

Me (embarrassed): Hey man, can you help me?

Him: (no response)

Me (louder): Hey man, can you help me?!?

Him: (still nothing)

Me (pretty loud): Can someone help me!?!?!

So that guy and another guy both jumped up and got the bar off of me. I was done. Here's my workout:

Squats

10x135
8x185
8x225
20x245 easy, I'll do 255 next time

Bench

5x135
5x165
5x195
1x195
0x0 :s

Bent Rows

5x115
5x145
3x5x170

One-arm DB snatches

5x50
5x60
3x5x65

Swiss ball crunches (weight straight out, parallel to floor)

2x8x35

Side bends

2x8x85

I might end up scrapping this schedule and trying something else, but I'll give week 2 a try next week before I decide.
 
CYC you could have a light and a heavy day. Use maybe 60-75% of your workload on your heavy day and do sets of 6-12 depending on how you feel that day. I have to work my chest usually twice in a week, but sometimes I'm a bit sore from my heavy days and I skip on a second day, which I usually add three sets at the end of my back/bi/ab day since it doesn't cause much trauma or use much energy to rep out a bit with a light weight to aid with fiber recuritment and explosion off the chest.
 
Thanks mil, I'm going to be doing something similar to that. I've split it into 4 days, 2 upper body and 2 lower body. One lift each day that I go very hard on (say, 8x3), and a few other lifts I go lighter on (3x8 or so). Yesterday I did:

Military press

5x95
5x115
8x3x125

Incline bench

3x8x155

Bent row

3x8x155

Curls

5x70
5x80
3x5x90

Decline Sit-ups

2x8x35

Side Bends

2x8x85


And today was:

Deadlifts

5x185
4x225
3x275
8x3x295 (20 lb PR)

Squats

3x8x225

Seated Calf Raises

3x10x135

Swiss Ball Crunches and Russian Twists

2x8x35 (both exercises)

And let me say, I'm glad I'll be sitting for the rest of the evening. :D

Thursday will focus on power cleans (8x3). I know it's kind of a "total body" lift, not just upper body, but they really hit my back, traps and biceps pretty hard. Also 8x3 pull-ups, 3x8 DB shoulder press, and abs. Friday will be 20 rep squats, 3x8 reverse hypers and Romanian deadlift, and abs. I might change the reverse hypers and RDL though, depending on how I feel after the PCs on Thursday. We'll see.

Thoughts?
 
A bit. Nothing very serious though, mainly just trying to keep my dick in shape. It may be a few weeks before I have time to get back into it seriously.
 
Ok, I know it's been a while, but I took a week off from the gym and also didn't do much Penis Enlargement during that time. Today is the start of my last .5" EG gain that I need to reach my final goal girth. This will put me at 7.5x6, and after that I'll probably hang until I get my last .5" BPenis EnlargementL. I won't have time to do both girth work and hanging so I'll have to focus on cementing one thing at a time. I can't believe I've been so lazy when I only have .5x.5 to go! In a little while I'm going to do my first serious girth workout (complete with generic V) in months. I'll report back, with pics, afterwards.

Here's my gym workout today:

Military Presses

5x95
5x115
5x135

Pull-ups

5x5xBW next week I'll finally be able to add some weight since I did all 5 sets with a wide grip (has been a short-term goal of mine)

Incline bench

8x135
8x135
7x135 oh well

BB curls (30 lb bar)

5x80
5x90
5x95
5x80 reverse curl (just to try it)

Decline sit-ups

2x8x35

Side bends

2x8x90



I'm tweaking my routine as I go along, but overall I'm really liking it. I've switched the 3x8 bent rows with 5x5 pull-ups, and I'm adding flat bench on Power Clean day (not sure of sets/reps yet). I need to start doing some cardio/GPP.
 
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