Rawz: Return to dominance

[jetsforever]

I use the EZ bar for skull crushers.

[BigGuy951]

Hahaha niiiice sig dude! I hate Brady.

We framed a bloody Chargers jersey from a brawl in SD. Funny ****.

[rawz]

OK... Monday i did chest. Went well. still weak, but i am diff seeing mind boggling improvements..

ex: last week on last exc. i did 3 sets of 3 with 70 pound dumbbells bench press. I was seeing stars... Yesterday did 3 sets of 5 and it wasnt that bad.

Also, was able to do dips with much more ease... So, good... On bench press, pyramided up to 225.. So, still very weak.. (225 x 3 reps, last set.)

But improvement

[rawz]

Today did back..
Best workout to date since my triumphet return...

Pull ups im struggling very bad with, but, improving none the less....
Feel the most strength gain on bent over barbell rows, and maybe lat pull downs...

kinda wimped out on back ext today, but still, great day, good intensity..

tommorrow, shoulders...

Its on like donkey kong,..


'

[rawz]

OH, oh, started taking protein this weak.. that and ground flax seed granules..

protein about 3 times per day.. (morning, post workout, and night) flax seed B.I.D.

[Stamina]

OH, oh, started taking protein this weak.. that and ground flax seed granules..

protein about 3 times per day.. (morning, post workout, and night) flax seed B.I.D.

What protein supp are you using Rawz?

[rawz]

What protein supp are you using Rawz?

Im using my old stuff. I always get my protein from the protein factory.
proteinfactory.com

Its high quality, and they dont spend alot of money on packaging, or advertisement, so the savings is passed on.

Every kind of protien you can imagine. I like to build custom protiens, but im so far back in the game right now, after my good stuff runs out- "(its old, so its probally not great quality anymore) ill be just getting me a jumbo 10 pound bag of whey protein...

After i get going good again, ill be using like 5 diffrent kinds, my favorite being the protien peptides i use right after working out, with 50% dextrose...

[rawz]

today was shoulders. Another great workout. really going up fast. again, just the highlights.
military shoulder press, behind the neck, seated. 135 x 8 reps x4 sets, failing the last set at 7.

Really seeing alot of size and strength improvement.

funny though, the slowest muscle group to respond is chest, which used to be my easiest best muscle group... but its still improving pretty well.

main problem so far is my massive belly (you can tell i lift still, and i think my v is coming back ), and trying to clean up my diet...

diet is MUCH improved, but still crappy....

[Stamina]

I'm actually surprised you decided to go low reps this quickly back into your routine. I would have thought you would have gone the high rep cycle just to shock the body and get it acclimated to the stress again. Just a thought.....

[rawz]

Its hard... i was trying to do at least 12-20 reps.. Im mixing it up now... i went heavy on the military press, but went high reps with arnold presses, shruges, and side raises. (actually half heavy, half light)

Lifting heavy is just so much more fun...

[rawz]

did arms today.
total of 14 bicep sets
total of 15 tricep sets
total 6 sets forearms

Break down
biceps
4 sets dumbbell curls,
pyramid, 30-60 pounds
20 reps, 12-7-3 reps

incline dumbbell curls
35 pounds , 2sets of 12

straight bar curl with arm blaster
4 sets, 75 pounds-105 pounds
12-12-8-6 reps

hammer curls
35 pounds, 10 reps
15 pounds, 20 reps

preacher curls, machine
25 pounds 2 sets 12, big squeeze.


Tricepsdumbell ext
50 x 12 reps (to much weight)
40 x 3 sets x 12 reps ( felt better)

standing overhead tricep ext. dumbbell
(one arm at a time)
35 pounds x 3 sets x 8-12 reps

ez bar tricep ext, laying
3 sets 6-8 reps, 115 pound

ez bar skull crushers
2 sets 95 pounds 8-10 reps

cable rope pull downs
2 sets 45 pounds 15 reps

OVer head tricep pull down ( not sure of correct name, but it kills my tricep
2 sets 95 pounds 15 reps

forearms
varies crap.


IM ALL ABOUT HEARING PRODUCTIVE CRITISISM

any advice, please let me know. I may or may not follow it, but all advice is appreciated and reviewed.. I really enjoy discussion on this topic.

thanks
!

[rawz]

chest

barbell bench press
135 x 20
185 x 12
225 x 5 x 2 sets
225 x 4

Incline barbell bench press
185 x 6 x 3 sets
205 x 2 ( no spotter )

dips
20 pounds x 7 reps, x 2 sets
body weight only 2 sets x 10 reps

decline barbell bench press
135x 12 x 2 sets

dumbbell bench press
70 x 6 x 3 sets

dumbbell flys
30 x 12
35 x 12
40 x 12

cable cross overs
35 x 12 x 2 sets
superset with
machine incline bench press
115 x 15 x 2 sets

done.

Im going to use this as my log. I feel like im making major strides, but need to document it so i can look back to be sure.

Please make comments, and provide feedback if needed. would love to debate my routine, or here comments or suggestions.

thanks, rawz

[Stamina]

Are you just doing flat fly's or incline fly's as well? I find incline fly's to me more effective IMO.

[rawz]

Are you just doing flat fly's or incline fly's as well? I find incline fly's to me more effective IMO.

flat. I sometimes switch it up, and do incline. But today i did flat. I did the incline machine bench press instead. If i did incline fly, i probally would have done flat machine bench press instead of incline.

[Stamina]

flat. I sometimes switch it up, and do incline. But today i did flat. I did the incline machine bench press instead. If i did incline fly, i probally would have done flat machine bench press instead of incline.

I've been super setting Bench presses with fly's for the past month and my chest feels awesome!! I'll do incline bench, then directly into incline fly's for 4 sets. I do the same for flat.