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View Full Version : Intense Training to the Natural Stage with Pinwheelz!


Pinwheelz
11-21-2010, 04:41 PM
I've been a long time fan of this site and decided to update my training journal on here for here on out.

Short-Term Goals:

-Hit 150lbs
-Bring up my legs

Training is fairly low volume and low frequency.

Current Split

Shoulders/Biceps
Legs
Chest/Triceps/Abs
Back/Forearms

I'll be posting my most recent training sessions to get things started.

Pinwheelz
11-21-2010, 04:43 PM
Seated Military Press

1) 145x6
2) 115x12

DB Side Raises

1) 25x10 (PR)
2) 20x20+9+5=34RP (PR)

Seated DB Shrugs

1) 70x13

Barbell Curls

1) 95x5
2) 75x10

Pinwheel Curls

1) 65x10 (PR)
2) 55x12



Decline DB Press

1) 85x6 (PR)
2) 75x11 (PR)

Peck Deck

1) 85x10
2) 105x10 (PR)

Dips

1) 105x5 (PR)

Fascia Stretch

Skull Crushers

1) 85x6
2) 95x5 (PR)
3) 75x9 (PR)

Machine Close Grip Bench

1) 125x6 (PR)
2) 100x10 (PR)
3) 75x12

Pinwheelz
11-21-2010, 04:48 PM
Squats have been struggling hard lately. I'm going to focus on a 3-5 ramping scheme because what I'm doing hasn't been working effectively at all.

Squats

1) 255x2
2) 225x5

Close Stance Leg Press

1) 7pps+25x8 -PR
2) 6ppsx15 -PR

Leg Extensions

1) 87.5x7

DB Lunges

1) 85x3 -PR

I struggled just to balance myself on these. Definitely had more in me.

vamshi
11-21-2010, 04:49 PM
Nice squatttin brah.

Remember you from BB.com, good to see you start logging here as well.

LudiWithKnives
11-22-2010, 02:16 AM
wtfffffffffffff? strong lifts for under 150lbs, how tall are you?

mind=blown at the leg press too lol

Pinwheelz
11-22-2010, 09:29 AM
Nice squatttin brah.

Remember you from BB.com, good to see you start logging here as well.

Thanks Sushi. This is a pretty awesome site and I'm happy to be here.

wtfffffffffffff? strong lifts for under 150lbs, how tall are you?

mind=blown at the leg press too lol

Lol I'm 5'4".

JoshAnderson
11-22-2010, 10:44 AM
Upper body strength is amazing...the only real weakness you have is your bicep strength for whatever reason. You're probably using really strict form right?

Put some vids up of your squat. Already love the feeling of this forum so much more than the (other) one.

Pinwheelz
11-22-2010, 01:13 PM
Upper body strength is amazing...the only real weakness you have is your bicep strength for whatever reason. You're probably using really strict form right?

Put some vids up of your squat. Already love the feeling of this forum so much more than the (other) one.

Hell no! I'm pretty loose with my form. I've noticed that I don't have very good carry over from one movement to another so if I don't do an exercise for a while, I generally get weaker even though I got stronger on a different one. For example my barbell curls used to be 115x6 and the other day I could only get 95x5.

I really don't need critiquing on my squat form at this point. I just need to continue practicing the movement until it feels comfortable again.

This forum definitely has a great atmosphere and I encourage you to start up a log!

JoshAnderson
11-23-2010, 11:35 AM
Hell no! I'm pretty loose with my form. I've noticed that I don't have very good carry over from one movement to another so if I don't do an exercise for a while, I generally get weaker even though I got stronger on a different one. For example my barbell curls used to be 115x6 and the other day I could only get 95x5.

I really don't need critiquing on my squat form at this point. I just need to continue practicing the movement until it feels comfortable again.

This forum definitely has a great atmosphere and I encourage you to start up a log!

Oh man, I'm the same way with switching exercises and coming back...never is the same. I think you gain back the strength fairly quick though, just not all in one day. That's why it's good to just pick a couple exercises for biceps and triceps and stick w/them no matter what.

Pinwheelz
11-23-2010, 01:42 PM
Oh man, I'm the same way with switching exercises and coming back...never is the same. I think you gain back the strength fairly quick though, just not all in one day. That's why it's good to just pick a couple exercises for biceps and triceps and stick w/them no matter what.

That's definitely one thing I've noticed about my back movements. I really appreciate that tip and I will definitely be taking it into consideration when I train today.

Pinwheelz
11-23-2010, 04:49 PM
Today was awesome! It felt really good to finally get the 45's on laterals. Also switched to an ez-bar for curls and man did it make a difference!

Seated Military

1) 150x6 -PR
2) 155x3 -PR

DB Side Laterals

1) 45x10 -PR
2) 50xcrappy reps

DB Side Raises

1) 30x8 -PR
2) 25x17 -PR

EZ-Bar Curls

1) 95x6
2) 105x6
3) 75x15 -PR

Pinwheel Curls

1) 70x6 -PR
2) 75x4 -PR
3) 55x14 -PR

JoshAnderson
11-23-2010, 07:02 PM
Awesome dude. Real impressed by the military...strength is starting to go through the roof!

Pinwheelz
11-23-2010, 08:51 PM
Awesome dude. Real impressed by the military...strength is starting to go through the roof!

Thanks man, today couldn't have gone better!

How's the training going?

Pinwheelz
11-24-2010, 05:11 PM
Home for thanksgiving break so this isn't what I typically do. I really wasn't very motivated today to be honest, but I still got the job done!


Yates Row

1) 225x5
2) 205x9
3) 185x12

Underhand Barbell Row

1) 135x12
2) 155x8

Fascia Stretch

Barbell Wrist Curls

1) 85x10 -PR
2) 85x10 -PR

Barbell K-pipe Curls

1) 65x20 -PR
2) 75x12 -PR

Pinwheelz
11-24-2010, 05:22 PM
My name is Pinwheelz and I approve of K-pipe curls!

http://i107.photobucket.com/albums/m313/xHoward/1124101651a-1.jpghttp://i107.photobucket.com/albums/m313/xHoward/1124101653-1.jpg

B.Money
11-24-2010, 08:54 PM
Whats a k-pipe curl?

Pinwheelz
11-24-2010, 09:33 PM
Whats a k-pipe curl?

Here's the link. Sorry I don't know how to embed.

http://www.youtube.com/watch?v=DWSt4aDSmYk

B.Money
11-24-2010, 09:43 PM
Oh sweet, so its a bicep and forearm movement? Thanks for the link. I think to embed here you just use the embed code that youtube provides.

Pinwheelz
11-24-2010, 09:49 PM
Oh sweet, so its a bicep and forearm movement? Thanks for the link. I think to embed here you just use the embed code that youtube provides.

It's mainly a forearm movement. It definitely tears them up!

I tried embedding it using the code and it didn't work. I'll play around with it because I would like to post of vids here and there.

LudiWithKnives
11-24-2010, 10:18 PM
so its like a high rep half reverse curl? so that it focuses more on forearms? might try these for fun next week when i deload

how old are you? just wondering if youre still growing out of 5'4 or this is who you are lol :D

twitch
11-24-2010, 10:29 PM
Very short and very swole. What are your 1RM for the squat, bench, and dead? What are your body measurements?
Lookin' good man.

Pinwheelz
11-24-2010, 10:44 PM
so its like a high rep half reverse curl? so that it focuses more on forearms? might try these for fun next week when i deload

how old are you? just wondering if youre still growing out of 5'4 or this is who you are lol :D

Lol pretty much. The secret is to really lean forward and rep the hell out of them.

I'm 19. I haven't been measured in a couple of years so I might actually be taller. At least I hope lol.

Very short and very swole. What are your 1RM for the squat, bench, and dead? What are your body measurements?
Lookin' good man.

Thanks man. Here are my best lifts.

Squat: 300x1
Deadlift: 335x6
Bench Press: 225x2

Measurements: I haven't measured in a few weeks so these might be up a bit.

Chest: 35
Arms: 14.25
Legs: 22

Everything else I can generally see growth so I don't measure them.

twitch
11-24-2010, 10:48 PM
Very nice lifts. How long have you been training?

Pinwheelz
11-24-2010, 11:01 PM
Very nice lifts. How long have you been training?

Thanks! Unfortunately my squat is way down so I'll have to work even harder to bring it back up.

I've been working out a little over 2 years now.

JoshAnderson
11-24-2010, 11:15 PM
Thanks man, today couldn't have gone better!

How's the training going?

Oh it's goin...Turkey tomorrow!

Nice forearm pump goin there

Pinwheelz
11-24-2010, 11:47 PM
Oh it's goin...Turkey tomorrow!

Nice forearm pump goin there

Link me to any logs you have because I'd like to follow your progress. I am so pumped for the eating tomorrow! All I can think of are 3 things; turkey, mashed potatoes, and pumpkin pie!

My forearms were obliterated today! It was pretty awesome and I'm feeling the DOMS already.

JoshAnderson
11-25-2010, 01:23 AM
Link me to any logs you have because I'd like to follow your progress. I am so pumped for the eating tomorrow! All I can think of are 3 things; turkey, mashed potatoes, and pumpkin pie!

My forearms were obliterated today! It was pretty awesome and I'm feeling the DOMS already.

Ah hell ya..eating should be good. The whole no school thing is great also...then only 2 more weeks til an even longer break.

I'll let you know if I start any...if I do, it will prob be a month or so from now once I get a camera, so I can make video updates rather than just update workouts...thought it'd be fun to do. I made a posing vid that you may or may not of seen...it's a thread in the misc.

Pinwheelz
11-25-2010, 01:41 AM
Ah hell ya..eating should be good. The whole no school thing is great also...then only 2 more weeks til an even longer break.

I'll let you know if I start any...if I do, it will prob be a month or so from now once I get a camera, so I can make video updates rather than just update workouts...thought it'd be fun to do. I made a posing vid that you may or may not of seen...it's a thread in the misc.

That sounds awesome man. Once I save up some money this semester I'm definitely investing in a decent camera so let me know what you get. You're more than welcome to PM me the vid granted you probably know best what needs to be brought up.

BTW, start up a log here!

JoshAnderson
11-25-2010, 01:55 AM
That sounds awesome man. Once I save up some money this semester I'm definitely investing in a decent camera so let me know what you get. You're more than welcome to PM me the vid granted you probably know best what needs to be brought up.

BTW, start up a log here!

Yeah I'll prob just get whatever is within the $100-200 range; I have one now, but for some reason the vid doesn't transfer smoothly over to my computer to the point where I can combine clips into one lol

Pinwheelz
11-25-2010, 11:57 AM
Yeah I'll prob just get whatever is within the $100-200 range; I have one now, but for some reason the vid doesn't transfer smoothly over to my computer to the point where I can combine clips into one lol

That sounds like a solid price range. My girlfriend recommended me getting a regular camera since the video function has developed quite a bit. I'm still not sure though.



This is an awesome article that will hopefully help me fix my squat.

http://ironaddicts.com/forums/showthread.php?t=20522

Pinwheelz
11-26-2010, 06:09 PM
Felt really good training at home and it was a much needed wake up call. Narrowed up my stance for squats and it felt much better.

Squats

1) 225x5
2) 225x5
3) 235x4

Leg Extensions

1) 100x8 -PR
2) 100x8 -PR
3) 100x9 -PR

Leg Curls

1) 60x10
2) 75x6 -PR
3) 65x8 -PR

DOA
11-26-2010, 06:16 PM
Good move coming to this site and starting up a journal. Are you a competitve bodybuilder?

Pinwheelz
11-26-2010, 07:05 PM
Good move coming to this site and starting up a journal. Are you a competitve bodybuilder?

I couldn't agree more. The overall attitude on this forum is just what I needed.

I have yet to compete so no.

Pinwheelz
11-29-2010, 01:10 AM
Recently I've been feeling like I've strayed away from the style of training that got me to where I am now especially the focus on compound movements. My training partner and I talked it over and we will be switching to a basic upper/lower split focused on a few key movements.

JoshAnderson
11-29-2010, 02:51 PM
Recently I've been feeling like I've strayed away from the style of training that got me to where I am now especially the focus on compound movements. My training partner and I talked it over and we will be switching to a basic upper/lower split focused on a few key movements.

Post up that new routine man! BTW I went to the doc today, and he hopefully fixed w/e was wrong with my knee. Feels good because not squatting heavy sucks...guess I'll see if whatever he did worked next week

Pinwheelz
11-29-2010, 10:15 PM
Post up that new routine man! BTW I went to the doc today, and he hopefully fixed w/e was wrong with my knee. Feels good because not squatting heavy sucks...guess I'll see if whatever he did worked next week

Wow man that's great to hear! I didn't even know there was something wrong with your knee, but I remember you mentioning it had been bothering you.

here's the basic outline of the routine.

Lower Strength (3x4-6 for everything except calves. Last set taken to failure)

Squats
Leg presses
Glute Ham Raise
Calf raises

upper strength (same protocol)

Bench Press
Dips (2 sets)
T-bar rows
Seated Military
Skull Crushers
EZ bar curls

Lower Hyper ( 3 sets, but obviously higher reps. Last set taken to failure)

Deadlifts
Leg Presses
Leg Extensions
Glute Ham Raises
Calf work

Upper Hyper

Same exercises as upper strength days just higher reps.

JoshAnderson
11-30-2010, 05:29 PM
Sweet, looks good. Is that gonna be on, rest, on rest, on rest, repeat style?

Pinwheelz
11-30-2010, 11:37 PM
Squats feel incredible now that I've narrowed my stance a bit. Plus I'm now going ATG which I feel will be much more beneficial in the end.

Squats

1) 235x5
2) 235x4
3) 235x4

Leg Press

1) 7pps+25x6
2) 7ppsx8
3) 7ppsx8

GHR

3 sets

Pinwheelz
12-05-2010, 11:15 AM
Last week was probably the most stressful time I've had in quite a while. Training was non existent, but fortunately, I kept up with my diet fairly well. Training starts back up again hopefully today. Either way, this is my last week of school then finals, then I'm back home for some serious eating!

Pinwheelz
12-10-2010, 08:24 PM
First time in the gym in over two weeks and strength took a big crap. School has been pretty stressful and I actually ran out of meals on my college meal plan lol so things haven't been easy. Don't mind the bicep whoring lol. I was just looking through my log book recently to see what seems to make my arms grow and oddly enough, they seem to respond well to volume.


Seated Military Press

1) 150x3
2) 145x4
3) 135x5

Side Laterals

1) 30x10
2) 40x10
3) 45x4

Side Raises

1) 30x8 -PR
2) 30x8 -PR

EZ-Bar Curls

1) 110x4
2) 105x5
3) 105x4

DB Spider Curl

1) 30x8
2) 25x11
3) 25x10

Dual Hammer Curls

1) 25x12
2) 30x12
3) 35x11

Pinwheelz
12-11-2010, 03:25 PM
Underhand Barbell Row

1) 135x6
2) 155x6
3) 165x6 -PR
4) 185x6 -PR

Pull Ups

1) BWx8
2) BWx7
3) BWx6

Cable Rows

1) 13x4 -PR
2) 10x10 -PR
2) 10x10 -PR

Barbell Wrist Curls

1) 75x10
2) 85x10
3) 85x8

Plate Pinches

1) 35x8
2) 35x10
3) 25x15

Pinwheelz
12-13-2010, 06:31 PM
Pretty sure I aced both of my finals this morning. Feeling really good academically speaking and man am I pumped for Christmas break!

Hammering out legs tonight.

PHreak48
12-13-2010, 07:54 PM
Great pulling session Pin! Good news on the final too! HOOO-Rah!

Pinwheelz
12-14-2010, 09:20 PM
Not a good day at all. My quads weren't feeling good at all and I imagine it's due to the cold weather. I'm just going to shrug it off and kick ass next time.


Squats

1) 245x2
2) 240x3

SLDL

1) 135x10
2) 225x8
3) 245x8 -PR

Finished with some leg extensions

Pinwheelz
12-14-2010, 09:24 PM
Great pulling session Pin! Good news on the final too! HOOO-Rah!

Thanks Phreak!

kbismadkool
12-15-2010, 01:34 AM
subbed <3

was wondering where you went

Pinwheelz
12-15-2010, 11:20 AM
subbed <3

was wondering where you went

Nice to have you on board KB.



The DOMS in my hamstrings today are intense. Looks like I've got the form down on the SLDL's.

kbismadkool
12-15-2010, 02:18 PM
well maybe if you told me you were on here i could have been here sooner! :p

hamstring DOMs are such a bitch lol

TheBrent
12-16-2010, 02:45 PM
Squats

1) 245x2
2) 240x3



Still sticking with closer stance, ATG on these?

Pinwheelz
12-16-2010, 07:47 PM
Still sticking with closer stance, ATG on these?

Yup. Unfortunately I got too excited to add weight and lost a few reps. Why do you ask?

kbismadkool
12-16-2010, 09:48 PM
Yup. Unfortunately I got too excited to add weight and lost a few reps.

it happens to the best of us :D

Pinwheelz
12-17-2010, 09:00 PM
Going to failure so often plus low amounts of food has been a recipe for disaster. Pressing movements were significantly weaker today.

At home now though for christmas break so it's chow time! Going grocery shopping tomorrow and I plan on really moving the scale in the next 4 weeks.


Underhand Barbell Row

1) 195x4 -PR
2) 190x6 -PR
3) 135x16 -PR

Pull Ups

1) BWx8
2) BWx7

CG Pulldown

1) 110x8
2) 120x8 -PR

Flat Bench Press

1) 205x1
2) 155x8

Incline Bench Press

1) 135x8
2) 135x7

Floor Flyes

1) 20x12
2) 25x8

twitch
12-17-2010, 10:31 PM
Hoping to get my "grub on" as well over the holidays. My eating habits have gone down the poop chute as of late.

Happy Holidays Wheelz :santa:

Pinwheelz
12-17-2010, 10:54 PM
Hoping to get my "grub on" as well over the holidays. My eating habits have gone down the poop chute as of late.

Happy Holidays Wheelz :santa:

Tell me about it! College life can be frustrating sometimes.

Have a great Christmas and stay injury free!

JoshAnderson
12-18-2010, 02:20 AM
Hope you had a good semester bro; this was my best semester yet!! BTW I got my first real vid up

Pinwheelz
12-18-2010, 11:33 AM
Hope you had a good semester bro; this was my best semester yet!! BTW I got my first real vid up

That's awesome to hear. If my criminal justice final went well then I definitely bumped up my GPA a bit.

Checked out your vid yesterday and it was great! You should record full workouts and put some background music. I like the car ride there and the post workout talk.

By the way, check your PM's over at BB.com.

JoshAnderson
12-18-2010, 12:30 PM
That's awesome to hear. If my criminal justice final went well then I definitely bumped up my GPA a bit.

Checked out your vid yesterday and it was great! You should record full workouts and put some background music. I like the car ride there and the post workout talk.

By the way, check your PM's over at BB.com.

Nice, I heard CJ classes were pretty fun, so I'm sure you did pretty well.

Thanks, I was planning on doing some vids like that, but I wasn't sure how popular they would be since I'm not that big really; I figured I'd still do ones like that every once in a while though.

I'll check them now...haven't gotten on over there in a while.

Pinwheelz
12-19-2010, 11:52 AM
I've spent the past couple of weeks basically dicking around at the gym due to my lack of food. I have my diet put together for the break as well as my split/exercises. Come Monday, it's time to grow!

kbismadkool
12-20-2010, 03:14 PM
I've spent the past couple of weeks basically dicking around at the gym due to my lack of food. I have my diet put together for the break as well as my split/exercises. Come Monday, it's time to grow!

hey it happens dude, as long as you're getting back on track and going apeshit on the weights and food :D

strong rowing

Pinwheelz
12-20-2010, 07:41 PM
hey it happens dude, as long as you're getting back on track and going apeshit on the weights and food :D

strong rowing

Don't worry I'm back to kicking ass!

Workout incoming.

Pinwheelz
12-20-2010, 07:52 PM
Some notes about this workout and life in general.

1) Eating properly makes a ridiculous difference.
2) I am now pressing 25lbs over my bodyweight!
3) Barbell/EZ-bar curls don't seem to hit my biceps well at all. Going to ditch them especially since progress has been pretty bad with them.
4) I'm pretty sure my girlfriend is getting me a camera for Christmas so expect some vids!
5) Lastly, low volume is where it's at!

Seated Military

1) 135x6
2) 155x6 -PR
3) 160x4 -PR

Side Laterals (Home DB's are a bit heavier)

1) 40x8
2) 45x4

Barbell Shrugs

1) 225x6
2) 275x6 -PR

EZ Bar Curls

1) 110x5
2) 80x12 -PR

CG Preacher Curls

1) 70x11 -PR
2) 50x18 -PR

Fascia Stretch

JoshAnderson
12-21-2010, 09:37 AM
Military is startin to get good! Can't wait to see some vids...gonna be actual workout vids or just one lift?

Pinwheelz
12-21-2010, 11:59 AM
Military is startin to get good! Can't wait to see some vids...gonna be actual workout vids or just one lift?

I'm hoping to do full out workouts. I know how to edit videos, but I've never used youtube plus I need to get some music on this computer lol. At the very least I'll put up some vids of my better lifts.

JoshAnderson
12-21-2010, 12:09 PM
I'm hoping to do full out workouts. I know how to edit videos, but I've never used youtube plus I need to get some music on this computer lol. At the very least I'll put up some vids of my better lifts.

download youtube song downloader...just type that in on google and one will come up. From there, you can download any song you find on youtube and use that for your vid.

Pinwheelz
12-21-2010, 02:15 PM
download youtube song downloader...just type that in on google and one will come up. From there, you can download any song you find on youtube and use that for your vid.

That's awesome! Thanks Josh I really appreciate it.

TheBrent
12-21-2010, 02:20 PM
Yup. Unfortunately I got too excited to add weight and lost a few reps. Why do you ask?

Excited to see the end result of staying with them for another year or so. I think it will reap pretty solid rewards. Most guys can't check their ego enough to lower the weight and dramatically lower the range of motion to ever see the potential benefits... I know I couldn't at your age. Keep hittin' it hard, Pin.

kbismadkool
12-21-2010, 02:32 PM
Don't worry I'm back to kicking ass!


this is what i like to hear

good job on seated military

twitch
12-21-2010, 02:38 PM
Nice Military Press Wheelz! That is more than I can put up.

Pinwheelz
12-21-2010, 02:52 PM
Excited to see the end result of staying with them for another year or so. I think it will reap pretty solid rewards. Most guys can't check their ego enough to lower the weight and dramatically lower the range of motion to ever see the potential benefits... I know I couldn't at your age. Keep hittin' it hard, Pin.

I'm really glad you posted this because frankly, I've been a bit discouraged with using such low weight.

this is what i like to hear

good job on seated military

Thanks KB!

Nice Military Press Wheelz! That is more than I can put up.

Thanks Twitch. Granted the rest of your lifts kill mine lol.

lawlz_xD
12-21-2010, 03:16 PM
You're a beast Pinwheelz, keep it up!

Pinwheelz
12-21-2010, 07:41 PM
You're a beast Pinwheelz, keep it up!

Thanks man, but not so much today.

Pinwheelz
12-21-2010, 07:49 PM
Post Workout Notes:

1) Felt some really strong tightness in my upper thigh/pelvis area to begin with. Not sure what's been going on lately, but my quads just haven't been feeling good.

2) Damn squats haven't been improving much at all! Once I get my camera I'll be posting vids for form help.

Squats

1) 225x3
2) 240x2

SLDL

1) 250x6 -PR

Leg Extensions

1) 110x10 -PR
2) 115x7 -PR

Leg Curls

1) 60x6

JoshAnderson
12-24-2010, 09:52 AM
Squats can be frustrating I agree....get your camera yet?

Pinwheelz
12-24-2010, 11:32 AM
Squats can be frustrating I agree....get your camera yet?

Tomorrow's Christmas so we'll see!

Pinwheelz
12-26-2010, 04:46 PM
Time to start powerbuilding! Got my camera and took some vids. Hopefully I should have the vids up by tomorrow. Hope everyone had an awesome Christmas!

Squats

1) 225x1
2) 235x1
3) 255x1 Hell yeah! This flew up too.
4) 205x8
5) 205x8

SLDL

1) 225x6
2) 255x8 -PR

Calve and Ab work

JoshAnderson
12-27-2010, 02:26 PM
Sweet man glad you had a great xmas, lookin forward to some VIDSS

Pinwheelz
12-27-2010, 09:45 PM
Sweet man glad you had a great xmas, lookin forward to some VIDSS

I'll probably be recording my Upper ME day tomorrow and hopefully the clips turn out alright.

JoshAnderson
12-28-2010, 02:06 PM
I'll probably be recording my Upper ME day tomorrow and hopefully the clips turn out alright.

sweet man lookin forward to IT!

kbismadkool
12-28-2010, 02:31 PM
Merry Christmas (belated lol)

nice squats! in4vids

Pinwheelz
12-28-2010, 05:21 PM
No PR's on my bench, but my setup felt really good and I was definitely more explosive off my chest than before. Need more tricep strength! I still need to edit the vid, but I'm hoping to have it up by tonight to stay tuned!

Flat Bench Press

1) 185x1
2) 195x1
3) 210x0 (Couldn't lock out)
4) 205x1 (Much smoother since last time)

CG Incline Bench

1) 135x6 -PR
2) 135x6 -PR
3) 135x6 -PR

Barbell Rows

1) 145x6
2) 175x6
3) 195x7 -PR

Plate Side Raises

1) 25x10
2) 25x15

Preacher Curls

1) 70x12 -PR
2) 70x12 -PR
3) 70x13 -PR

Pinwheelz
12-28-2010, 05:48 PM
sweet man lookin forward to IT!

Merry Christmas (belated lol)

nice squats! in4vids

Thanks guys! Hopefully the clips turn out alright.

Pinwheelz
12-28-2010, 05:57 PM
Just bringing this over to a new page.

No PR's on my bench, but my setup felt really good and I was definitely more explosive off my chest than before. Need more tricep strength! I still need to edit the vid, but I'm hoping to have it up by tonight to stay tuned!

Flat Bench Press

1) 185x1
2) 195x1
3) 210x0 (Couldn't lock out)
4) 205x1 (Much smoother since last time)

CG Incline Bench

1) 135x6 -PR
2) 135x6 -PR
3) 135x6 -PR

Barbell Rows

1) 145x6
2) 175x6
3) 195x7 -PR

Plate Side Raises

1) 25x10
2) 25x15

Preacher Curls

1) 70x12 -PR
2) 70x12 -PR
3) 70x13 -PR

kbismadkool
12-28-2010, 09:53 PM
solid benching, you better have 210 locked out soon!

strong rowing

JoshAnderson
12-29-2010, 12:01 AM
lookin forward to the vid man!

Pinwheelz
12-29-2010, 12:01 AM
solid benching, you better have 210 locked out soon!

strong rowing

I was just looking at the vid and it seems that my issue is both the half way point and lockout so I have to train the hell out of my triceps!



Trying to get the vid working right now. Youtube is ticking me off lol.

Pinwheelz
12-29-2010, 01:37 PM
http://www.youtube.com/watch?v=QweiiX5yL-c

There's the vid^^ The next one will be much better I promise lol.

I may record my next lower DE/RE we'll see.

Also, here are some updated pictures. I've really brought up my hamstrings/calves in the past few months which I'm really happy about. No real changes in my upper body though.

http://i107.photobucket.com/albums/m313/xHoward/DSC00030.jpghttp://i107.photobucket.com/albums/m313/xHoward/DSC00031.jpghttp://i107.photobucket.com/albums/m313/xHoward/DSC00033.jpg

aaron
12-29-2010, 02:27 PM
You got some good shoulders there!!

Pinwheelz
12-29-2010, 04:43 PM
You got some good shoulders there!!

Hey thanks man!








Josh, just want to say that your newest youtube vid is awesome! I really felt like it knocked some sense into me so I really appreciate you posting it. I'm sure a lot of people will enjoy the small tips you posted. You should PM sometime because there's some stuff I'd like to talk about.

Keep training hard and take care!

JoshAnderson
12-30-2010, 02:50 AM
Cool vid man. I agree with the guy above...delts are def poppin in that pic and everything seems to be coming up from the last pics you posted even though I think those were taken in darker lighting and kinda far back.

Thanks man...the vid ended up being like over 20 minutes long, so I had to edit some parts out! haha...I've been getting a lot of hate from it so far since apparently eating too much meat will disable any mass gains (rolls eyes). I hope it helps some people out. Some guy thought I was advocating eating McDonalds when I clearly said you should only eat fast food when you absolutely have to...rather have the calories and gain weight than not have them. But I guess anyone's going to get hate so no probs! lol

I'll shoot you a PM on here real quick.

Edit: Can't find the PM's on this site, so I'll shoot you one on the other site.

Pinwheelz
12-30-2010, 01:25 PM
Cool vid man. I agree with the guy above...delts are def poppin in that pic and everything seems to be coming up from the last pics you posted even though I think those were taken in darker lighting and kinda far back.

Thanks man...the vid ended up being like over 20 minutes long, so I had to edit some parts out! haha...I've been getting a lot of hate from it so far since apparently eating too much meat will disable any mass gains (rolls eyes). I hope it helps some people out. Some guy thought I was advocating eating McDonalds when I clearly said you should only eat fast food when you absolutely have to...rather have the calories and gain weight than not have them. But I guess anyone's going to get hate so no probs! lol

I'll shoot you a PM on here real quick.

Edit: Can't find the PM's on this site, so I'll shoot you one on the other site.

Thanks Josh. Gotta love those laterals haha. I try not to take pictures at school because the lighting in my dorms is horrible.

Lol those youtube warriors are ridiculous. They generally take things too far with random flaming. I found it to be very informative, but what I liked most is how you showed yourself preparing your foods for the week and the advantages of having your 3 main foods. I really liked that a ton.

Pinwheelz
12-30-2010, 04:08 PM
Everything went really well today. Knees weren't feeling good so I tried out my sleeves for the first time and man did that help.

Squats

1) 135x3 (5-7 sets)
2) 205x8
3) 205x12 -PR

Whoops meant to have 210 on the bar.

Leg Curls

1) 50x10
2) 50x10
3) 50x10

Calve Work

-SW-
12-30-2010, 05:30 PM
Sleeves helped my knees a lot, too.

Good work by the way.

Pinwheelz
12-31-2010, 01:10 AM
Sleeves helped my knees a lot, too.

Good work by the way.

That's great to hear especially since they're easy to use and cheap.





Just throwing this out there for anyone following my log. I have discontinued the close stance ATG squatting specifically because my knees were feeling pretty torn up recently.

Training upper DE tomorrow and I plan on tearing things up!

JoshAnderson
12-31-2010, 12:30 PM
Get some footage bro!

kbismadkool
12-31-2010, 03:22 PM
hamstrings are looking good bro!

nice PR on squats

Pinwheelz
12-31-2010, 04:04 PM
Get some footage bro!

I wasn't going to originally until I saw this post!

hamstrings are looking good bro!

nice PR on squats

Thanks KB I've been trying!

Pinwheelz
12-31-2010, 05:12 PM
I'm going to weigh my dumbbells because they always feel extremely heavy. I normally warm up with 30's on laterals at school yet at home they're my working sets.

Vid: http://www.youtube.com/watch?v=CQx2Si2EsDU

Bench Press

1) 115x3 (7 sets)
2) 155x8
3) 155x8
3) 155x7
4) 155x7

Tricep PD

1) 65x8
2) 65x8
3) 60x8
4) 60x8
5) 60x9

CG Underhand PD

1) 120x8
2) 120x8
3) 120x8

Side Laterals

1) 30x8
2) 30x8
3) 30x12

DB Concentration curl

20x10 (3 sets)

JoshAnderson
12-31-2010, 07:55 PM
Another awesome vid man...keep themcomin!

DB's could be off lol I know oofap on bb.com said the plates at his gym are like 3 lbs heavier than they say they are

Pinwheelz
01-01-2011, 06:51 PM
Another awesome vid man...keep themcomin!

DB's could be off lol I know oofap on bb.com said the plates at his gym are like 3 lbs heavier than they say they are

Really? Glad you're liking them. I'm pretty sure I'll be moving some decent weight on Monday so the next vid will be even better!

lawlz_xD
01-01-2011, 10:45 PM
Pinwheelz, first of all...great vid! You look great, no homo.

2nd, I wouldn't be surprised if your dumbbells at home were heavier than the ones at school. I remember reading a thread here on Ironaddicts written by Wesley that weights are usually never ever EXACTLY what they are said to be. For example, 45's could be 44.34 or even 43.8!

JoshAnderson
01-02-2011, 01:31 AM
Really? Glad you're liking them. I'm pretty sure I'll be moving some decent weight on Monday so the next vid will be even better!


Yeah man should be cool...what will you be doin then?

Pinwheelz
01-02-2011, 01:15 PM
Pinwheelz, first of all...great vid! You look great, no homo.

2nd, I wouldn't be surprised if your dumbbells at home were heavier than the ones at school. I remember reading a thread here on Ironaddicts written by Wesley that weights are usually never ever EXACTLY what they are said to be. For example, 45's could be 44.34 or even 43.8!

Thanks Lawlz. I actually read through that thread and found it to be ridiculous!

Yeah man should be cool...what will you be doin then?

I plan on adding 10-20lbs to my squat from last week and adding a bunch of weight to my SLDL. Should be a fun time!

Pinwheelz
01-02-2011, 03:58 PM
I just feel like writing about some things on my mind lately.

-I've accomplished quite a bit in my most recent semester at college and I'm at a point where I finally realize what I'm capable. I've met some pretty amazing people with the die-hard attitude of "no obstacle can stop me from reaching my goals" and frankly, by adopting this same philosophy, I've been able to overcome so many internal battles and truly seek the things I want most in my life. My hope within my remaining years at school is to provide individuals with similar opportunities I had so that they may feel inspired to write down clear written goals and pursue them relentlessly.

-Speaking of goals, I can't stress how important it is to WRITE things down. More importantly, write your goals down somewhere you're forced to look at them each and everyday. This way, at the end of each day you can ask yourself "Is what I'm doing getting me closer to achieving my goal?"

This semester I had 5 goals written down on a mirror that I had to look at every morning I woke up. So far in this past semester I've completed 3 of those five goals and am well on my way to finishing the other two. My point is, having clear written goals is a much more powerful motivator as opposed to just thinking about them.

I realized toward the end of the semester that I had no goals written down on my mirror that were lifting related. This is something that needs to change, therefore here are my goals as well as my best lifts.

Best lifts:

Bench 225x1
Squat 300x1
Deadlift 335x5

Goals:

Bench 250x1 (Long term)
Squat 315x1 (Short Term)
SLDL 315x5

No matter what happens this semester, my overall goal is to bring these 3 lifts up.

-Lastly, I just want to say how fortunate I feel being able to read the vast amount of information on this website. I feel not only more informed about this field, but being able to apply the experiences of verified members to my own situations has helped me overcome mental and physical situations. I've been feeling at a complete loss of appetite and Joe (a mod) had recommended to take a step back and just slow down on the food for a couple of days until your appetite got back to normal as opposed to continuing to force feed yourself. I took a few days to just eat when I felt like it and stop when I felt full. I weighed in this morning 3 lbs heavier and hungrier than ever! Guess I just need to listen to my body more often lol.

JoshAnderson
01-03-2011, 12:28 PM
Nice writeup man...I couldn't agree more. Making goals is easy as hell, we can both sit here all day and go "Yeah I'm gonna get a 4.0 GPA next semester," but unless you constantly look at that goal everyday, you'll probably burn yourself out and stop caring about that goal and settle for less. That's what usually happens to me anyway unless I just have a constant hunger for success; if I ever start feeling satisfied, I usually just drift backwards.

Those goals look achievable. Also, lookin forward to that vid today!

Pinwheelz
01-03-2011, 05:30 PM
Nice writeup man...I couldn't agree more. Making goals is easy as hell, we can both sit here all day and go "Yeah I'm gonna get a 4.0 GPA next semester," but unless you constantly look at that goal everyday, you'll probably burn yourself out and stop caring about that goal and settle for less. That's what usually happens to me anyway unless I just have a constant hunger for success; if I ever start feeling satisfied, I usually just drift backwards.

Those goals look achievable. Also, lookin forward to that vid today!

Exactly! I had a really strong mentality yesterday and today as you will soon see haha. Currently editing the vid.

Pinwheelz
01-03-2011, 06:53 PM
I had made a post yesterday discussing the importance of written goals and a positive mentality. I came in today with a powerful mindset and this is what happened. 3 plates in mine next time!

Vid: http://www.youtube.com/watch?v=YOnHhP7wQtk

Squats

LT: 225x1, 235x1, 255x1
TT: 230x1, 240x1, 265x1, 275x1, 285x1, 305x1 (PR)

SLDL

LT: 225x6, 255x8
TT: 225x8, 225x8, 275x4 (PR)

vamshi
01-03-2011, 08:13 PM
This might just be from personal preference, but i noticed that you are squatting on carpetting? How does that feel? I know mormonpickett did that with 225 x 20, and it felt really weird for his setup.

JoshAnderson
01-04-2011, 12:46 PM
Just noticed the carpet too...cool vid man, gettin real close to 3p. Have you tried squatting barefoot before?

Pinwheelz
01-04-2011, 04:50 PM
This might just be from personal preference, but i noticed that you are squatting on carpetting? How does that feel? I know mormonpickett did that with 225 x 20, and it felt really weird for his setup.

I seem to do fine with it. I try not to think about it too much.

Just noticed the carpet too...cool vid man, gettin real close to 3p. Have you tried squatting barefoot before?

I know man I'm pumped! I haven't tried barefoot.

Pinwheelz
01-06-2011, 05:50 PM
Had a pretty rough day today. Got pretty banged up from snowboarding last night plus the lack of sleep didn't help.

Anyways managed to hit 210x1 on bench and locked it out pretty easily. Went for 215x1 and got it, but I'm not counting it since I didn't touch my chest. Did some close grip inclines and called it a day. Definitely not feeling good so the plan is to rest up!

JoshAnderson
01-07-2011, 04:17 PM
Where do you live to snowboard? Haha Is the 210 a pr?

Pinwheelz
01-07-2011, 08:17 PM
Where do you live to snowboard? Haha Is the 210 a pr?

I snowboard at Peaknpeak (Spelling?). That was actually my first time going in over 2 years.

Sadly 210 is not a PR. My actual best is 225x1. Hopefully I should get back up there by the time I bench again which probably won't be for another month or so.






Well it looks like I caught a cold :/

AF muscle
01-07-2011, 11:08 PM
I noticed the topic said training to the natural stage. Are you competing soon or have plans to do so?

Pinwheelz
01-09-2011, 11:25 PM
I noticed the topic said training to the natural stage. Are you competing soon or have plans to do so?

No plans quite yet, but someday it will happen.




I'm feeling a ton better, but still not 100%. I'm thinking of starting fresh tomorrow with Lower ME just because I want that 3 plate squat.

Pinwheelz
01-10-2011, 06:57 PM
Some notes on this session and about my current progress:

1) I made a mistake and realized last week I only squatted 295x1 so this week was actually 305 and of course, a well earned PR.

2) I really messed up my back on the 285 set. Not really too sure what happened on the lift off, but my upper back is killing me right now. Hopefully this heals up soon.

3) I've been doing westside for a short amount of time so far, but I'm reaping all the benefits. My squat has shot up dramatically, benching feels a ton better now, and overall measurements are up even though my volume is so low. The frequency seems to really help.

Vid: http://www.youtube.com/watch?v=rffc0dEciz4

Squats

1) 275x1
2) 285x1
3) 305x1 (PR)
4) 315x0

Leg Curls SS with Single Leg Extensions

50x12/50x10 (3 sets)

JoshAnderson
01-10-2011, 08:08 PM
Almost at 3p, looked like you had it at first!

edit: also isn't it scary squatting with that safety rack? Seems like you'd have to stand really up close to where you unrack it

Pinwheelz
01-10-2011, 08:39 PM
Almost at 3p, looked like you had it at first!

edit: also isn't it scary squatting with that safety rack? Seems like you'd have to stand really up close to where you unrack it

Thanks Josh. Unfortunately, I have to rotate my ME movement so 3 plates won't be happening for a little while.

It is pretty scary squatting with this current set up, but for the time being it's all I've got lol.

JoshAnderson
01-11-2011, 08:00 PM
It's prob good to work in the 3-5 rep range anyway, you'll have it easily in 3-6 weeks working higher reps lol

Pinwheelz
01-12-2011, 01:22 PM
It's prob good to work in the 3-5 rep range anyway, you'll have it easily in 3-6 weeks working higher reps lol

I'll be switching over to box squats so hopefully I hit 3 plates with that. I'll still be doing heavy singles though lol.

twitch
01-12-2011, 04:38 PM
Nice squatting, wheelz! 4-6 weeks 315 will be yours.

Pinwheelz
01-12-2011, 07:53 PM
Nice squatting, wheelz! 4-6 weeks 315 will be yours.

Thanks Twitch. I'll be crushing 3 plates next time around instead of the other way around lol.

Pinwheelz
01-12-2011, 07:57 PM
Vid: http://www.youtube.com/watch?v=BcD9YAVSmRo

Floor Press

1) 185x3
2) 195x3
3) 205x2 (PR)

Floor Skullcrushers

1) 60x12
2) 70x10
3) 70x10

Barbell Rows

1) 205x6 (PR)
2) 215x4 (PR)

Side Laterals

1) 20x10
2) 20x10
3) 20x11

Close Grip Curls

1) 60x8
2) 60x10+3+3

Pinwheelz
01-17-2011, 04:28 PM
Box Squats

1) 225x1
2) 245x1
3) 275x1
4) 295x0 (I set the safety pins a notch too high and it just caught the weight and ruined the lift)

Hack Squats

1) 1px8
2) 1p+25x8
3) 1p+25x12

Calve Work

Pinwheelz
01-21-2011, 08:41 PM
Floor Press

1) 185x3
2) 195x3
3) 205x3 (PR)

Barbell Rows

1) 210x5 (PR)
2) 220x3 (PR)

Side Laterals

Pinwheelz
01-28-2011, 05:50 PM
Gym was packed and I ended up waiting 30 minutes for a squat rack.

Box Squat

1) 225x3
2) 275x3
3) 295x5 (PR)

Hack Squat

1) 1ppsx8
2) 1p+35ppsx8
3) 1p+35ppsx8
4) 1p+35ppsx8

Leg Extensions

Leg Curls (Somehow tweaked my back doing these..don't even know how)

Pinwheelz
01-29-2011, 06:15 PM
Weight is at an all time high of 141.6lbs! Training has been really good lately with a focus on one big movement and light accessory work focusing on lots of TUT.

Paused Flat DB Press

1) 75x5
2) 75x4
3) 75x4

Incline DB Press

1) 45x8
2) 45x8
3) 45x8

Peck Deck

3 sets

T-Bar Row

1) 2px8
2) 3px6
3) 4px5

Cable Row

3 sets

Standing DB Rows

1) 50x8
2) 60x8
3) 70x10

Pinwheelz
02-04-2011, 06:48 PM
Paused Flat DB Press

1) 75x5
2) 75x5
3) 75x5

Time for the 80's!

Incline DB Press

1) 50x8
2) 50x8
3) 50x8

Peck Deck 3 sets

T-Bar Rows

1) 3px5
2) 4px6
3) 4p+25x3

Cable Rows

3 sets

Standing DB Row

1) 75x8
2) 75x8

Pinwheelz
02-05-2011, 04:25 PM
Box Squat

1) 275x3
2) 305x2

Used too high of reps during my warm up.

Hack Squat

1) 1px10
2) 1p+35'sx8
3) 1p+35'sx10
4) 2px8
5) 2px8

Leg Curls

3x10-12

Calve Work

Pinwheelz
02-12-2011, 04:21 PM
First time shoulder pressing in months so I was a bit rusty.

Standing Military Press

1) 95x10
2) 115x10
3) 135x4

Side Laterals

3 sets

Barbell Shrugs

4 sets

Finished with some curls/tricep extensions

Pinwheelz
02-13-2011, 05:19 PM
May have to introduce lunges again since they're the only movement that make my hamstrings grow.

Squats

1) 275x5
2) 285x3 (PR)

Hack Squats

1) 1px12
2) 2px10 (PR)
3) 2p+25'sx6 (PR)
4) 2p+25'sx6 (PR)

Leg Curls

2x6, 1x16

Leg Extensions

1 set

Pinwheelz
02-19-2011, 04:46 PM
I've been fighting off a cold all week and it really affected my lifts.

Flat DB Press

1) 75x5
2) 75x8

Incline DB Press

1) 50x10
2) 50x7

Peck Deck

2 sets

Tricep PD

3x8

Single Arm Cable Curls

3x10-15

DB Overhead Extensions

1) 25x12
2) 25x12

Single Arm Pinwheel Curls

1) 30x15
2) 50x10

Wrist Curls

3 sets

rorouni777
02-19-2011, 07:05 PM
Some really stout lifting going on in here PW. Keep it up!

Pinwheelz
02-20-2011, 04:13 PM
Some really stout lifting going on in here PW. Keep it up!

Haha thanks man I'm trying!




Decided to not train legs today and rest up to fight off this cold.

Pinwheelz
03-06-2011, 05:20 PM
Flat Bench Press

1) 185x5
2) 190x4

Incline Bench

1) 165x3

Shoulders were really hurting during this so I stopped.

Floor Flyes

1) 30x10

Tricep PD

1) 70x6
2) 80x6

Floor Skullcrushers

1) 85x4

Side Laterals

1) 20x8
2) 30x8
3) 35x8

Pinwheelz
03-09-2011, 05:47 PM
Barbell Rows

1) 185x6
2) 205x6
3) 215x6

Close Grip Lat Pulldown

1) 125x6
2) 135x6
3) 145x6

Stretch

Bicep Work

Pinwheelz
05-10-2011, 09:53 PM
Short Update: I pretty much stopped training for a pretty extended amount of time due to a variety of things. Regardless, I'm back in action and hungry for some heavy weight!

Bench Press

195x3
200x1
200x2

All fairly easy

CGBP

135x5
155x5
155x5

Barbell Row

185x5 (3 sets)

Standing Military Press

135x3 (3 sets)

Pull Ups

BWx8 (3 sets)

Side Laterals

25x8 (3 sets)

Floor Flyes

25x8 (3 sets)

Pinwheelz
05-13-2011, 08:50 PM
Speed Squats

135x3 (5 sets)

Deadlifts

275x3 (3 sets) Nice and smooth

Front Squats

135x6
135x8 (2 sets)

Barbell Lunges

135x8 (3 sets)

Finished with some leg extension/leg curl supersets

Notes: I was drenched in sweat by the end of this lol.

Pinwheelz
05-14-2011, 05:20 PM
Bench Press

115x3 (5 sets) Speed Work

155x8 (2 sets)

Barbell Rows

135x12 (3 sets)

Standing Military

95x10 (3 sets)

Overhead SKull Crushers

65x12 (3 sets)

Close Grip Curls

60x10 (3 sets)

Pinwheelz
05-17-2011, 06:32 PM
Squats

LT: 285x1

225x1
255x1
275x1
295x1
305x1
265x5

SLDL:

135x15
225x12 -PR
275x4

Dem back pumps...

Notes: Energy was really low today due to lack of sleep, but still had some solid increases.

Pinwheelz
05-19-2011, 05:15 PM
Bench Press

200x3
205x1

CGBP

155x5
165x5
165x5

Up 10lbs from last time

Barbell Rows

195x5
195x5
195x5

Up 10lbs from last time

Standing Military Press

140x3
140x3
140x3

Pull ups

BW+25x5
BW+25x5
BW+25x5

Side Laterals

30x6
30x6
30x6

Finally got the form down on these

Floor Flyes

30x8
30x8
30x8

Close Grip Curls

60x12
60x12

Pinwheelz
05-23-2011, 05:31 PM
Squats

225x1
255x1
275x1
295x1 Didn't go any higher from here because my left rear delt was killing me
275x5 Up 10lbs from last time

SLDL

135x20
235x8

Weighted Sit Ups

35x15 (3 sets)

Notes: Decided to start fresh for the week with a lower strength day. I really felt like I had 3 plates in me today, but my rear delt was just killing me at 295 so I backed off.

Pinwheelz
05-25-2011, 05:00 PM
Bench Press

200x3
205x2
205x2

CGBP

165x6
170x5

Incline DB Press

50x10

Barbell Rows

205x5
205x5
205x5

Up 10lbs

Pull Ups

25x5
25x5

Standing Military Press

145x3
145x3
135x5

All hard as FUUUUU

Side Laterals

30x6
30x6

Rear Laterals

30x8
30x10

Notes: Meh... Been having some rough elbow pain from all this heavy pressing but I'm managing. I'm going to make sure that during my hypertrophy days I put a big emphasis on bringing up my arms. I've been neglecting direct arm work lately.

Pinwheelz
05-26-2011, 05:57 PM
Speed Squats

140x3 (5 sets)

Deadlifts

295x5
295x5

Up 20lbs and 2 reps

Front Squats

145x6 -PR
155x6 -PR

Barbell Lunges

145x6
145x12 -PR

Pinwheelz
05-28-2011, 08:31 PM
Flat Bench Press

205x3
210x2
165x8

Incline DB Press

50x13+6+3=22RP

Side Laterals

20x20 DS 10x10 DS 5x13

Ouch!

Skull Crushers

45x15
65x15
75x12 -PR DS 45x10

Single Arm Pulldown

3x10

Close Grip Curls

60x12
70x8
70x8

DB Preacher Curls

20x8
20x10

Notes: Man I hate curling lol. I'm going to continue with this set up having one day with more volume for my back and shoulders and leaving the other to focus on my arms.

Pinwheelz
05-28-2011, 11:52 PM
Strength is about back to what it was and so are my measurements. Actually, my chest is an inch bigger than it was in the past even though I'm weaker which is pretty cool. I'm really in the mood to blast my legs so come Monday it's war!

Weilder
05-29-2011, 02:24 AM
Really strong man! Keep it up!

Pinwheelz
05-31-2011, 07:05 PM
Really strong man! Keep it up!

Thanks Weilder and I will!

Pinwheelz
05-31-2011, 07:06 PM
Squats

225x5
255x5
285x5 -PR
295x3 -PR Hit the pins on the third rep which really screwed me
225x12 -PR

SLDL

135x20
185x10

Notes: I was pooped after squats. Starting to get strong! I have a feeling my legs are going to start blowing up in size.

Pinwheelz
05-31-2011, 10:43 PM
New pic

http://i107.photobucket.com/albums/m313/xHoward/downsized_0530112256a.jpg


Also, spent the day out on a boat yesterday and got totally fried.

http://i107.photobucket.com/albums/m313/xHoward/0531111832.jpg

Pinwheelz
06-01-2011, 04:55 PM
Bench Press

210x3
215x1

CGBP

170x5
175x5
135x12

Incline Flyes

20x15 (4 sets)

Side Laterals

30x8
30x8
25x10

Rear Laterals

25x15
25x15

Skull Crushers

45x18
65x18
75x18
85x12
85x12 DS 65x10 DS 45x12

DB Spider Curls

15x15 (5 sets)

Pinwheelz
06-03-2011, 06:09 PM
Deadlifts

305x5

Wasn't feeling it today

Barbell Rows

210x5 -PR
210x5 -PR
155x8
135x12
135x12

Underhand Lat Pulldown

100x12
110x8
100x10
100x10

Barbell Shrugs

185x10
185x10
185x10

Pinwheelz
06-05-2011, 04:45 PM
Tricep PD

50x12
55x12
60x12

Overhead Cable Curl

50x12
55x12
60x12

CGBP

185x5 -PR Boom protein everywhere!
155x8 -PR

Close Grip Curl

60x12
70x10

I seriously hate that exercise lol

Overhead Skull Crushers

65x20 -PR
75x15
85x15 -PR
95x8 -PR Getting strong!

DB Spider Curls

15x12
15x12
15x12
15x12

Weighted Sit ups SS Crunches SS Lying Leg Raises

35x15/35x10/BWx10 (3 cycles)

Pinwheelz
06-13-2011, 07:58 PM
Squats

275x2 -Lower back was beat from golfing today
225x15 -PR

SLDL

185x10
185x10

Leg Curls

50x12
60x10

Notes: Took the week off for various reasons so now its time to kick butt again!

Pinwheelz
06-15-2011, 06:40 PM
Bench Press
215x2
195x5

Pretty disappointing

Barbell Rows

210x8 -PR
225x5 -PR DS 135x12

Incline DB Rows

50x10
50x10

Incline DB Press

50x15
60x8

Side Laterals

20x10
20x10

Rear Laterals

20x18
20x18

Single Arm pulldown

15x15
20x10

Notes: Energy was terrible today. I really haven't been eating well and it showed. I'm still getting adjusted to my new job and the plan is to have my diet back on track by the end of the week.

Pinwheelz
06-17-2011, 06:19 PM
Short and sweet. Will include ab work next time.

DE Squats

155x3 (6 sets)

Front Squats

135x8
145x8 -PR
155x8 -PR

Bar kept slipping :/

Leg Curls

60x12 -PR
70x8 -PR

Pinwheelz
06-20-2011, 04:33 PM
Pretty solid session. Pretty much just eased into the movements after being on a caloric deficit for a couple of weeks.

Bench Press

LT: 215x2, 195x5
TT: 215x3, 220x1

CGBP

LT: 185x5, 155x8
TT: 185x5, 155x10 (PR)

Incline DB Press

LT: 50x15, 60x8
TT: 70x7

Going to go a bit lighter next time.

Standing Military

LT: 145x3
TT: 115x10 RP 3, 3,

Delts were fried from incline presses

Side Laterals

20x10, 20x15

Overhead Skull Crushers

LT: 95x8
TT: 95x13 (PR), 105x7 (PR) Wow this killed my wrists

Single Arm Tricep Pulldown

20x8, 20x8

Pinwheelz
06-21-2011, 06:32 PM
Really good session although I've had this nasty kink in my back for a few days now and I'm hoping it doesn't get worse.

Barbell Rows

LT: 210x8, 225x5
TT: 215x8 (PR), 225x6 (PR) DS, 135x13

Standing DB Rows

60x8, 60x10

Underhand Lat Pulldown

100x10, 100x10, 100x10

DB Curls

25x10, 30x10

Barbell Preacher Curls

45x12, 45x12, 45x12

Pinwheelz
06-22-2011, 04:25 PM
Tried to train legs today but my lower back was killing me even with 135 on the bar. I'm pretty pissed to be honest.

Pinwheelz
06-24-2011, 06:50 PM
Bench Press - 215x3, 220x2, 175x8
Incline DB - 55x12
Military - 115x8 RP 3, 2
Single Arm Pushdown - 20x12, 20x12 PR's

Pinwheelz
06-26-2011, 10:16 PM
Barbell Rows - 220x8 (PR), 230x5 (PR), 205x12 (PR)
Underhand Pulldown - 100x12, 110x10
DB Curls - 20x12, 25x12
BB Preacher Curls - 45x15, 45x15

Pinwheelz
06-28-2011, 03:49 PM
Not bad for not squatting in a few weeks.

Squats - 225x5, 255x5, 275x5
SLDL - 185x12, 185x12
Leg Curls - 60x15 (PR), 70x6

Pinwheelz
06-30-2011, 10:25 PM
Incline Db Press - 50x8, 50x8, 60x8, 60x10 RP 3, 3
Underhand Lat Pulldown - 100x8, 110x8, 120x8, 135x8 RP 3, 3
Skullcrushers - 65x10, 65x10 Elbows started hurting so I switched to DB Skulls
DB Skullcrushers - 20x20 RP 8, 8
Barbell Preacher Curls - 50x12, 50x12, 50x12 RP 6, 6
Side Laterals - 20x10, 25x8, 25x8

Pinwheelz
07-06-2011, 07:13 PM
Squats - 285x5, 235x8 PR
Leg Extensions - 75x12, 75x12, 75x16
SLDL - 205x8, 205x8
Leg Curls - 65x10, 65x10 PR's

Pinwheelz
07-08-2011, 02:01 PM
Just did a quick chest/triceps workout. I'll be doing a short write up on my current training/lifestyle and evaluating what changes need to be made.

Bench Press - 215x2, 220x2, 185x8
Incline DB Press - 50x10, 50x10, 50x10
DB Skulls - 25x10, 25x10, 25x10
Single Arm Pulldown - 20x10, 20x10