Nick's Journey to Peaked Bi's

Nick, eat more.

Are you following a specific program right now? It looks like you could start going a bit heavier with fewer sets/reps and work closer to your goals. How come you are failing at the pullups and dips?
 
Oh woops man Im not failing the sets are to fail. Like im hitting around 20 reps with the dips and usually around 10-12 pullups. Im definately aiming to eat more, I made alot of my gains because my parents had this huge thing of almonds and peanuts, so I ate all of it. Brought it to school and ate it, ate it doing homework, ate it watching TV. They got pissed haha. I know I should be eating more and Im nagging them for more of those kinds of snack food. I eat 5 meals a day, 1 in the morning, one in 3rd period (teachers a diabetic so since he eats for blood sugar purposes, he lets us eat), one at lunch, one after school, one dinner. I would like to get some kind of protein supplement so I can make shakes but Im saving up for weights as my #1 priority.


The reason you see me travel up from 5 reps to like 8 and such is because that generally allows me to knock up the weight and do 5. I know alot of people like the 5 lb increase every session but the shitty gym situation kinda stops that.



4/1
Dumbell press
25x8
45x5
60x6x2
60x5
60x5
60x6

Front Squats
Warm-up
110x7x4 (felt like I was gonna pass out if I tried for the last set)
 
iIf you are hitting 20 dips, add some weight and get the reps down to where you are doing fewer reps (try 3x5 or 5x5 with weight added). You are not really gaining much strength doing dips to failure when you can do 20 of them. Same goes for pullups, add some weight and do fewer reps; you will notice strength gains.

Good job on the eating nuts, they are great, just stay away from the meaty ones.

have you been checking the garage sales?
 
alright Ill add some weight to my pull ups tonight.

I have been diligently checking craigslist, ads, and nearby garage sales for weight. Im in talks for a rack but I kinda want to line up the weight first like you said. In fact I plan on checking a used sporting goods store and checking their prices tonight. Will post updates after gym. I also picked up a huge bag of almonds yesterday.

4/3
Strict OHP
45x10
65x5
90x5x3
100x3
100x2

Pullups
Bodyweightx8
Bodyweight+10x5
Bodyweight+15x3

Bent Over Rows
115x5x2

Deadlifts
115x5
165x5
205x5
185x5
 
Well managed to visit a friends house who has an actually bench press.
Bench
95x5
115x5
135x5x3
145x2 (I had a third almost up, when my friend who was spotting reached to grab the weight because I was working past sticking point, just got past it when he decided to grab the weight)
135x5

I noticed that my back rounds when I hit hole in squats, so now I need to stretch more and worry alot about form. If anyone has had experience with dropping their arch once they hit parallel and have some tips on how they got past it, it would be much appreciated.
 
NickNack said:
I noticed that my back rounds when I hit hole in squats, so now I need to stretch more and worry alot about form. If anyone has had experience with dropping their arch once they hit parallel and have some tips on how they got past it, it would be much appreciated.
Click to expand...

Oh yeah. Big problem of mine.

You're in luck, though. Here's a link to my log, where Ascendant started guiding me on how to fix the problem.

Keep reading until you get to some pictures of hotties. That's about where any useful information for you stops.

BTW, no fwapping allowed in my log.
 
MatterOverMind said:
Oh yeah. Big problem of mine.

You're in luck, though. Here's a link to my log, where Ascendant started guiding me on how to fix the problem.

Keep reading until you get to some pictures of hotties. That's about where any useful information for you stops.

BTW, no fwapping allowed in my log.
Click to expand...

Ill try, but I have very bad self discipline, but if I start, Ill try to take it elsewhere.
 
Well Im currently visiting my uncle across the country and he has an olympic weight set/bench.

Also started MoM's stretching routine as assigned by ascendent.

4/8
90/90 Stretch
Hamstring Stretch
Hurdle Stretch
Trunk Stretch
Softball Rolling (Hurts like hell)

Bench
45x5
95x5
135x5x2
145x3
150x1
150x2 PR
150x1x2

Closed Grip
115x5x3

4/9
Stretch

Rows
45x5
95x5
135x5x6

SOHP
45x5
95x5x5
105x1x2
 
4/10
1 mile run
2.5 mile bike
.5 mile walk


Had nothing better to do in the hotel fitness room.


4/12
Hurdle Stretch
Hamstring stretch
90-90 stretch
trunk stretch
asian squat
 
4/15
Dumbbell Press
30x10
45x5
60x5x5

Barbell Rows
50x5
70x5
90x5
135x5x5

Closed Grip Dumbbell Press
60x3x2
60x2


I have been looking for weights but its seeming pretty hopeless, Im thinking Im gonna just join a gym as soon as I get a car.
 
4/17

Shitty workout
Started with the stretch routine, and that was the only thing that went half decent

SOHP
100x4
100x3x2
100x2x2

I was hoping to get at least two sets of 5 reps.

Then I practiced low weight squats and my tail is still fucking tucking like a mother fucker. I know it wouldnt be gone by now but I was hoping I could at least hit parallel cleanly.

Deadlifts.

115x8, working of form, hard to tell difference between lower back rounding (not okay) and upper back rounding (permissable), have a feeling there was a little bit of both.

upped the weight a little
185x5
Lower back definately rounding, looks like Im gonna be stretching forever.
 
Flexibility takes time.

Are you doing it every day? Are you doing the SMR too? How long do you spend doing the stretching and SMR?
 
MatterOverMind said:
Flexibility takes time.

Are you doing it every day? Are you doing the SMR too? How long do you spend doing the stretching and SMR?
Click to expand...

I do SMR with a soft ball. Is that OK?

I should probably stretch longer I only do each stretch for around 30 secs each.
 
I didn't really like rolling my hammies with the softball because my legs are pretty large and the ball would almost get lost in them. I much prefer a medicine ball for hamstrings. Also, you really can't properly roll your IT band with a softball. You should really get a foam roller for that. I started out using a PVC pipe, but found out I wasn't relaxed when I was doing it, which is important. I thought I was, but after switching to foam, I realized that I really wasn't.

30 seconds per side with the stretches is about the minimum you want to do. I do about 30-45 seconds per side, and do each side twice. Between rolling and stretching, it takes me around 25 minutes.

With stretching, you get out what you put into it. If you half-ass it, it'll take longer to see results. If you are taking your time and really getting into a deep stretch, results will come much quicker.
 
MatterOverMind said:
I didn't really like rolling my hammies with the softball because my legs are pretty large and the ball would almost get lost in them. I much prefer a medicine ball for hamstrings. Also, you really can't properly roll your IT band with a softball. You should really get a foam roller for that. I started out using a PVC pipe, but found out I wasn't relaxed when I was doing it, which is important. I thought I was, but after switching to foam, I realized that I really wasn't.

30 seconds per side with the stretches is about the minimum you want to do. I do about 30-45 seconds per side, and do each side twice. Between rolling and stretching, it takes me around 25 minutes.

With stretching, you get out what you put into it. If you half-ass it, it'll take longer to see results. If you are taking your time and really getting into a deep stretch, results will come much quicker.
Click to expand...


Yeah Ill look into a foam roller, theres a medicine ball at my gym too.


I understand completely with the stretching. Im very lazy and "never get around" to doing them. Its my own fault but I just really miss squats, it was always a battle that I dreaded before doing them, hated when doing them, but always felt like I had won a nobel prize by the time I had finished.
 
4/19

No car. No gym.

Stretching
Holding these for 1 minute now, also added double leg hamstring stretch. Standard "touch your toes" one sitting down.

Also Asian Squats for 30 second holds. Im pushing my legs out by wedging my arms in as ascendent suggested. Adds to the discomfort. Played some soccer yesterday. Hit the bag today.
 
4/20

Dumbbell Bench Press
30x8
45x5
60x6x5 (gonna go for 65 next time)

Bent Over Rows
45x5
80x5
115x5
135x5x5 (gonna go for 140 next time)

(Will add stretching here)
 
4/22
Hang Cleans
45x8
60x5
80x5
90x5x6 sets

Lunges
Taking time off to stretch and get form down has made me desperate to get some kind of leg training in.

20 lb dumbbells x 5 reps each leg

45x3x5 sets. Felt good.
 
4/23
SOHP
45x5
70x5
100x5x2
100x4x3
Will get 5x5 next time.


25 minutes cardio.

4/24
Stretching
 
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