A SoaringSwine's effort to become a BeefyBull

[poos_n_wees]

Bench Press

30x5

40x5

47.5x5

55x5

62.5x6

Yay! Wasted that 62.5, even squeezed out an extra rep for good measure.

Nice work You'll be benching your bodyweight in no time.

What stretches are you doing for your hips?

[SoaringSwine]

This and this.

Doing a good 30 seconds each side.

Edit: I've been meaning to ask what your dynamic warmup composes of?

[poos_n_wees]

Bout 6-8 movements; one set each. I'm been having trouble with glute activation and my left hip has less mobility than my right Used to have some soreness in my left hip during squats and some lunges.

They're from these websites:

Get Your Butt In Gear - Part I

Get Your Butt In Gear - Part II

I usually do them in this order:

1. Lateral unders

2. Lateral overs

3. Hurdles

4. Scorpions

5. Floor-bridge work

6. Bird-dog thing

7. Reverse lunge w/twist

I know I look like a twat at the gym doing the lateral stuff on the smith machine lol, but it seems to be working :nod: Been doing it for about 4wks and I think I'm coming right cos there's been zero pain during squats

[SoaringSwine]

Entry # 11 - Monday 28 January 2008

Squat

60x5

70x5

80x5

90x5

100x5

The last rep was a marathon effort. I think I'll just move up 2.5kgs next week. So 102.5x3 on Friday ,that will be EZPZ and 102.5x5 on Monday, I'll be shitting my pants (possibily literally).

Bench Press

30x5

40x5

50x5

57.5x5

62.5x5

Didn't feel like going passed 5 reps today.

BB Bent over row

30x5

40x5

50x5

52.5x5 (However, one side had 17.5kgs, the other 15 - Note to self: check what your mate puts on his side before lifting the weight)

60x5

DB Shoulder Press

15x5

17.5x5

20x9 (!!!)

If I remember correctly I could hardly lift the 20s last time I attempted them. Shows what happens when I move it before biceps/triceps!

Alternating DB Curls

12.5x8

15x8

15x7

Also did tricep pushdowns with the rope but forgot to record what I did.

My hip was playing up a lot today . I'll have to try this dynamic warmup P&Ws uses.

[Laver]

Hey bro looks like your still making good progress keep it up!

[SoaringSwine]

Hey bro looks like your still making good progress keep it up!

Thanks - I seem to be making random leaps and bounds in different exercises.

[Luigi]

good progress but have you thought about a split routine ??

your doing back chest and legs in the same day how do you expect them to fully recover for the next training day keeping in mind muscles take 48-72 hours to fully repair.

[SoaringSwine]

Later I will most likely go to a split routine, but for now full body is good.

I think Bill Star's 5x5 has a well proven enough track record to accept the full body split. You have to remember I'm only exercising each muscle group once per session. I haven't had DOMS since the first time I did the deadlifts.

[Luigi]

sorry probably obvious but DOMS????

[SoaringSwine]

Delayed Onset Muscle Soreness

[Mike Zero]

So do you think your long term goals will be Bodybuilding or Powerlifting orientated?

[SoaringSwine]

Not sure at all really. I've been really enjoying challenging myself to lift more each week, get a lot of personaly satisfaction out of that. But on the other hand, I could just as easily enjoy building my body. I just think I haven't been so much motivated by that so far because it takes longer (I have noticed changes though). I'm quite happy to keep chugging along the way I am at the moment for a while. I guess it will come to a head leading up to next summer, when I'll have to decide if I cut or not.

[SoaringSwine]

Entry # 12 - Wednesday 30 January 2008

I love Wednesdays!

Squat

50x5

60x5

75x5

75x5

Incline DB Bench Press

17.5x8

22.5x5

25x5

27.5x0 - argh

25x0 - double argh, wasted all my energy on the 27.5s

22.5x8

DEADLIFT :twisted:

60x5

80x5

100x5

115x5

Deadlift has to be by far and away my favourite exercise. I've gone every single week of this program (5kg too). I thought this was going to be the week that I failed, but not so! I will try 120x5, I'm thinking that I'll fail but who knows after this week.

Negative pullups

BWx8 (slowly lowering myself over about 5 secs?)

Static holds at top of pullup

Did this 3x for as long as I could hold

WG lat pulldown

100lbx8

120lbx8

140lbx6

[AK]

Entry # 12 - Wednesday 30 January 2008

DEADLIFT :twisted:

115x5

Deadlift has to be by far and away my favourite exercise. I've gone every single week of this program (5kg too). I thought this was going to be the week that I failed, but not so! I will try 120x5, I'm thinking that I'll fail but who knows after this week.

Good stuff :nod: ... love PBs!

[poos_n_wees]

:ditto: Strong pulling there dude.

[SoaringSwine]

Good stuff ... love PBs!

Strong pulling there dude.

Thanks guys! Just another step along to road...

Entry # 13 - Friday 1 February 2008

Squat

60x5

70x5

80x5

90x5

102.5x3

80x8

Bench Press

30x5

40x5

50x5

57.5x5

65x3

50x8

65x5 on Monday is going to be a hard task...

Rows

30x5

40x5

50x5

55x5

62.5x5

Last was meant to be a triple but felt REALLY easy. Just did the last two and skipped the 50x8 instead.

Negative Pullups

x8 + tried a normal pullups a few times. Got pretty high but not as high as I think I should be going. I think negatives will help heaps. Thursday was the first DOMS I've had in ages (in arms and a bit in lats).

DB Shoulder Press

17.5x5

20x5

22.5x4

Tricep Pushdowns

56x8

62x6

Alt. DB Curls

15x8

15x8

[Luigi]

Negative Pullups

x8 + tried a normal pullups a few times. Got pretty high but not as high as I think I should be going. I think negatives will help heaps. Thursday was the first DOMS I've had in ages (in arms and a bit in lats).

do you find these help ? i wanna build my lats up so will be trying these out 2mo!

[SoaringSwine]

do you find these help ? i wanna build my lats up so will be trying these out 2mo!

I can't say yet (only the second time I've done them). But they definately feel like I'm doing some work. I guess I'll find out after a few weeks.

[SoaringSwine]

Entry # 14 - Monday 4 February 2008

Had an awesome weekend fun wise, horrible weekend for my goals. I drank, didn't sleep and ate shit. But the sevens only comes around once a yeah eh. I wasn't expecting the best results out of this session and I had to cut it short due to the Superbowl (amazing game - stoked the Giants won).

Squat

50x5

65x5

80x5

90x5

102.5x5

Very happy to hit this .

Bench Press

30x5

40x5

50x5

57.5x5

65x5

Wahoo! Considering how much I struggled with x3 on Friday, I'm very happy with this.

Bent over BB Row

30x5

40x5

Cut this short because I had Superbowl to go to and I had already hit 62.5x5 on Friday.

DB Shoulder Press

15x5

20x5

22.5x5

Alt. Bicep Curls

17.5x5

15x8 (after about 30 secs rest)

12.5x7 (dropset)

Overall I'm happy as Larry with this session all things considered.

[SoaringSwine]

Just posting a little pictorial update... Not a lot of change but nice just to keep the pics coming, for my records if nothing else.

I got my gf to take some measurements the other day but I've lost them somewhere. I was definately a bit bigger all around though.

Sorry about the quality, only had the webcam on hand.

[Pseudonym]

I wouldn't expect to see much change in just a month, but good on you for being consistent with your training. Keep it up.

[Laver]

bro i rekon ur looking good.

can tell a difference, still dito PSE's comment though.

if i was you, if my body wasnt as good as i wanted it to be, id just look at the changes in my lifts, yours are heaps better!

[Luigi]

yea i reckon give the back/lats a good hammering to get the v taper coming along as it seems to be something your really lackin atm.

[SoaringSwine]

Really lacking as in worse than other aspects, or really lacking as much as the rest of my body is. I'd like the think the latter.

I don't think I'm particularly good at posing either.

[Luigi]

gonna be honest and say worse than other aspects, can see bis,tris,delts,pecs, even abs coming up but cant say any lats there bro so maky sure to train them till they feel like there bursting. and yea bb rows are boring but iv found them to be great for adding mass to the back!.