Did back yesterday, thought I would post the results.  
  
Wide curl-grip chins (strange I know):  
2 warmup sets  
bodyweight + 80 lbs x3 + 3 negatives  
  
T-bar Row (setup in basement with Olympic bar):  
2 warmup sets of 75 x 8 and 170 x 6  
2 sets of 275 lbs x 7 and 3 (that would be four 25s, two 35s, one 10, one 5, two 45s in that order going away from my body)  
  
Close-grip pulldowns using the v shaped grip:  
no warmup  
1 set x 9 reps x 230 lbs--- I have a plate loading pulley system, not really equivalent to a selectorized stack in the gym.  
  
Not bad, my strength has been getting back to pre-diet levels. I would say that I am just about there.

is this for all your workout days or just your back training?

Yeah, Christopher, start posting your workout routine on a day to day basis for us, ya giant pansy! ;)   
  
Actually, its good to see that friggin big back of yours hasn't gotten any weaker...

  
Did back yesterday, thought I would post the results.  
  
Nevermind. Too old. My back gave out.  
  
:eek: *gets decked*  
  
I'd be interested to see a journal too if you get/have time.

I just might.

Do it.  
  
I don't see the point in this post otherwise...

  
Did back yesterday, thought I would post the results.  
  
Good idea.

Post your entire routine, for it is written: "Mentzer has gone, Mason must take the mantle and continue the crusade."

i think i can speak for chris when i say that he's not a mike mentzer follower. and besides, chris is a cool mofo, so stop buggin him or i'll strike with my revolution on you van stretch

good chins. i may try t bars like that myself.

T: Mason needs no spokes-revolutionary, thanks anyway.

Arms today:  
  
Well, not totally arms. I have just started to include strict standing presses (to the front) like they used to use in the Olympics. Second time I tried them today. Talk about an exercise that requires coordination. When I go heavy I have a heck of a time trying to keep from losing my balance. I will get into poundages used here when I get a little more coordinated in the movement :D .  
  
Standing Barbell Curls (Olympic bar):  
2 warmups of 95 x 7-8, and 135 x 7 or so.  
1 set to failure of 185 x 7 (last one very tough).  
  
This was pretty good. I have done better, but this is the best since my diet. I also performed them a bit stricter, but not in strict style.   
  
2nd set to failure of 165 x 6. This set is done much stricter and my arms are fried from the 1st set.  
  
Hammer curls (standing, alternating dumbells)  
  
no warmup  
1st work set of 85 x 3 reps  
2nd work set of 65 x 6 reps  
  
immediately follow (well, 30 seconds or so) last set of hammers with standing barbell curl: 135 x 2 reps. No more.  
  
Skull Crushers (Olympic bar):  
2 warmup sets of 135 x 16, and 185 x 5  
1st work set of 215 x 5. Not bad here, best since diet.  
2nd work set of 195 x 5-6. Can't remember the exact, arms were pooped.   
  
Pulley Pushdowns (again, done with my plate loading pulley system---no idea what it translates to in the gym):  
no warmup  
1st work set of 140 lbs x 5 then a breakdown to 90 lbs and as many as I could (no idea how many I got).  
  
Did a couple of sets for calves and abs to finish off.  
  
That's all folks......

Christopher, that is a pretty damn mighty arm workout. 185 for curls and 215 for skullcrushers? Hmm, seems like I have a ways to go, brother. Keep up the posts here, it is cool to see where you are currently at!

215lb for skullcrusher damn your're a strong mofo!  
how about your max for squat .You must bench well over 400lb

Actually, I don't bench anymore. I have done over 400 lbs, but due to injury I don't perform the movement anymore. As far as squatting, I am getting back into that (at least conventional squats). I have done 525 lbs for reps in the past, but then I experienced knee injuries etc. I didn't squat at all for some time, then I resumed with super slow squats. I have only very recently resumed standard squats (albeit for high reps).

Actually, I don't bench anymore. I have done over 400 lbs, but due to injury I don't perform the movement anymore  
  
What happened to your shoulder? Are there other movements you can't do? What movements (reps/sets) do you do for chest development? I had no idea what kind of tonnages you did until I saw this thread. I'm completely impressed!

Well Delphi, I can't really say what exactly the injury is due to my lack of knowledge about such injuries. I have never had it checked by a doctor. I cannot perform wide-grip chins with a pronated grip as well as heavy benches without aggravating the injury. These days, I limit my chest training to weighted dips, performed after I have trained back and shoulders.

Ok, back day again (yes, I last did back on 8/19, so that makes 19 days between workouts!)  
  
Wide curl-grip chins:  
2 warmups  
bodyweight + 80 lbs x 3.5 with 4 negatives--- got a little over half way up on the 4th rep.  
  
T-bar rows:  
2 warmups  
285 x 6---up 10 lbs here   
270 x 3  
  
Close-grip pulldowns:  
230 x 8  
  
Behind the neck press:  
3 warmups  
215 x 5---not bad here, still working my way back up.  
195 x 7   
  
Weighted dips:  
2 warmups  
bodyweight + 100 x 8--- not bad considering I did back and shoulders first, this has been progressing nicely.  
immediately follow failure on the above set with bodyweight dips by as many as possible

Arms again today (last arm workout 8/26--- 21 days between sessions!).  
  
Standing Barbell Curls (Olympic bar):  
95 x 8  
135 x 9  
195 x 4 to failure---close to 5  
175 x 7 to failure  
  
Hammer Curls (standing, alternating dumbells):  
no warmup  
85 x 4 to failure  
70 x 7 to failure  
  
immediately followed by barbell curls (Olympic bar) 135 x 1 --- died after last set of hammers  
  
Skull Crushers (Olympic bar):  
135 x 16  
185 x 5  
215 x 7 to failure ---- Now, let's pause here. You read that right, 7 friggin reps to failure!!! This was a 2 rep increase from last week, and the best I have done in some time! Needless to say I was fired up. I completed the 7th rep (barely), did a slow negative, and racked the weight. I jumped up off of the bench and pumped my fists and screamed --- whooooooo---- whooooo---whooooooo! One of my favorite songs was cranking on the stereo, She Sells Sanctuary by The Cult. I was alone in the basement, nobody was home upstairs either, and I then screamed "and the world brings me down!!!" to go with the song. I love the feeling I get when I lift a new PR, or more than I have in a long time. It is better than sex, drugs, or just about anything else.  
  
195 x 7  
  
Pulley Pushdowns:  
no warmup  
150 x 1.5 --- I was fried here.  
immediate breakdown to 90 lbs x 7 or so.  
  
Calf Raises (with a barbell on my back)  
285 x 22  
  
Weighted Crunches (holding a 95 lb dumbell up against my chin)  
95 + body x 11.75 --- didn't quite get the last rep  
  
Well, that was it. Take your wave summation, and all of that other crap and stick it in your pipe and smoke it!

*smokes wave summation*  
  
:eek:   
  
BB curl:  
195 x 4 to failure---close to 5

how big are your arms. you are stronger than some pro bodybuilders  
can't get my mind of 215lbx7 for skullcrusher damn you're strong

They are a little over 18", I believe, I haven't measured them in some time (since I dieted). I am fairly lean (no, not ripped), so that is a pretty good unpumped measurement (a real one). They have been as big as 19.5" or so, but I was heavier at the time. Unlike many lifts posted on the net, those are real numbers as well.

what is the benefit of training a bodypart like once every 3 weeks i don't know for you but i think a bodypart as time to recover in a full week.Can you explain your training philosophy more in depth.

what is your stats

more advanced lifters need more time to recover, or so I've heard, some of the best, use like 22 days or more.

  
what is the benefit of training a bodypart like once every 3 weeks i don't know for you but i think a bodypart as time to recover in a full week.Can you explain your training philosophy more in depth.   
  
Well, I think I can explain it rather concisely. Due to my relative level of development, stresses in my life, and my body's recovery ability at this point, waiting as long as I do between workouts is what works best. If I were to train more frequently, and I have tried, I would not achieve the gains I am seeking. I train very intensely and to failure. If I took steroids, didn't have a job, wife, or 3 kids, and was 10 years younger, I suppose I could train more frequently. In my weightlifting life, which spans about 14 years now, I have trained much more frequently, but now, my best results come from training in the manner I do. My bodyparts obviously do not recover in 1 week, or I would be able to train them once per week and make gains. Of course, some of my bodyparts recover quicker than others, so I stagger my routine as best I can to accomodate this.

wow, how old are your kids, I bet if they're my age they'd embarass me on my lifts, lol, they must be very strong, well, as long as they got into weightlifting like their old man

chris has a daughter that's 15 i believe. and i heard that she's a babe ;)

I think her and Cack are talking.

oh boy, i don't think chris is gonna be too happy about his daughter talking to mullet boy..

Actually she is 13. No need to get into this crap boys. She is a good kid. Please drop the comments about her.

  
She is a good kid.  
  
Yes, well there goes Pauly 'the Supresser' again...tuttut   
  
You must be as much fun as disease.

Damn, I just realized something, chris has got to be like twice my age, actually, he's old enough to be my dad....... Weird....

Relax, I am only 31. Damn, I said only . Oh well, it doesn't feel very old, although I can remember a time that seems not so long ago that I would have considered it to be old~  
  
ChickenDaddy, that **** is old. No more.

lol @ chicken.  
  
alright chris, if it bothers you, i'll stop :)   
  
you better keep an out for her as she gets older though chris. i'm sure you've been a teen age guy (god knows how long that was :p ) and you know how most teenager guys are like....  
  
and as well, it's not just guys that are like that... it's taken me a long time to understand that girls are even worse than guys if you know what i mean...  
  
so chris beat up any punk kids that are around your daughter, and make sure she turns out right! :thumbup:

i was just yankin' your chain chrissy :)

Can i call you uncle chris mason from now on? I don't want to disrespect my elders.

Coo, now you know what it's like to have your journal fudged up! :evillaugh

*Does a drunken journal-fudging jig*  
  
:alcoholic

  
Coo, now you know what it's like to have your journal fudged up! :evillaugh   
  
You are welcome to fudge my journal, but I don't think my children need to be discussed in that manner.   
  
No Nejar, you can call me master ;) !

lol, i guess thats close enough

Ok, back day. 21 days since my last back day. Today wasn' t the best, I really should have trained a few days ago, and I have been under quite a bit of stress lately.  
  
Wide Curl Grip Chins:  
warmup  
bodyweight + 80 x 3.5---no progress here, except I believe I may have put on a few pounds since my last workout.  
  
T-bar Rows:  
2 warmup sets  
285 x 7--- got 1 extra here, very tough.  
280 x 3--- actually, just short of 3  
  
V-bar Pulldowns:  
250 x 7--- not quite 8, not bad, upped the weight 20 lbs.  
  
Behind the Neck Press:  
2 warmups   
215 x 5--- no real progress here, was tired.  
195 x 5--- should have called it quits on these after the 1st set.  
  
Weighted Dips:  
2 warmups  
bodyweight + 105 lbs x 8--- not bad.

Arm day again.  
  
Standing Barbell Curls:  
2 warmup sets  
195 x 4 --- no better here, my shoulder was acting up a bit and I think I let too many days go between sessions.  
  
175 x 6  
  
Hammer Curls:  
no warmup  
90 x 3  
70 x 8 --- got one extra here  
  
Skull Crushers  
2 warmup sets  
225 x 5 ---- went up in weight 10 lbs here. almost got the 6th rep. the best I have done since I can remember. these are going really well.  
  
Pulley Pushdowns:  
no warmup  
160 x 1 --- breakdown to 90 lbs x 10 reps, rest a few seconds and 1 more.  
  
Calf Raises (barbell on back):  
295 x 19.5 --- not quite 20 reps.  
  
Crunches: I switched to holding a barbell across my chest as my dumbells will only go up to 105 lbs  
  
no warmup  
135 x 13 --- this new way of doing them has a much different feel, not really as good, but nothing else to be done.  
  
That's it. A nothing bicep day and a good tricep day.

chris, so what's your training schedual like now? what's the split like, and how many days in between?

Well, I would ideally take about 17 days between most bodyparts. The split is:  
  
The sets listed will be done to failure, they will not include warmups.  
  
Day 1:  
  
Back:  
  
Weighted Chins 1 set  
T-bar Rows 2 sets  
Pulley Pulldowns 1 set  
  
Shoulders:  
  
Behind the Neck 2 sets  
  
Chest:  
  
Weighted Dips 1 set with a breakdown  
  
Day 2:  
  
Shoulders:  
  
Standing Strict Military Press 2 sets  
  
Biceps:  
  
Standing Barbell Curls 2 sets  
Hammer Curls 2 sets  
  
Triceps:  
  
Skull Crushers 2 sets  
Pulley Pressdowns 1 set with a breakdown  
  
Calves:  
  
Standing Raises (barbell on back) 1 set  
  
Abs:  
  
Weighted Crunches 1 set  
  
Day 3:  
  
Upper Legs:  
  
Squats 2 sets  
Leg Extensions 1 set

you don't train hamstrings directly?

Not right now Hot Shot. That is my current routine, although I have performed leg curls and STDL in my routines over the years. I find that my hamstrings grow essentially the same (as long as I squat) whether I perform direct work or not.  
  
I do appreciate the interest.

hey chris  
i'm just curious, are u still writing your training manual? if so when shall it be done?

Yes I am, although I must confess that I haven't been writing much as of late. I have, however, been doing my research to make it as accurate and informative as possible. I need to get my lazy ass in gear.

I'm sure this is going to raise all kinds of hell with you, but Oh Well.  
  
I have to say that you aren't exactly showing phenomenal progress, at least not to the level I'd except from such a superior program.  
  
Sure, you've got great lifts, and you show improvement on one or two each time-- but 90% of the numbers you put up are either unchanged or have changed very little from the originals.  
  
What gives?  
  
*waits for standard "F*** you," blah blah blah response*

Fu*k You Powerman. :D

Well, first, if you could be more specific Powerman, that would be appreciated. Second, when one is at a more advanced stage, the gains tend to come at a slower pace. I have, however, progressed at every single workout on one or more exercises whether it be in resistance or reps, or both.

Crunches with 135 pounds on your chest ! :eek: Awesome

Hey Chris wazzup? Would you mind posting your current stats(weight, height, bf level is ya know)? What is your diet like also if ya don't mind? Your lifts are awesome and you seem like a cool person much respect for you Chris.

Well, I am 5'11", have no idea what exactly I weigh, although I would guess in the 210-215 range. I also have no idea exactly what my bodyfat is, although I would guess it to be in the 10-12% range (pure guess). I am much leaner than I was when I first started on this site. As far as my diet goes, I eat somewhat strictly 5 days per week and cheat the other 2. Tuesday and Saturday are my cheat days. During my strict days, I eat Quaker Crunchy Corn Bran for breakfast. I eat about 2.5 cups worth with 2-2.5 cups of skim milk. I usually eat this at about 7:30 A.M., I then next "eat" at about 11 A.M. I blend a shake using water and GNC weight gainer powder, I mix 600 cals worth of powder. My next "meal" is taken at about 2 P.M. and consists of a Myoplex Mass shake mixed with water (500 cals). I then will eat some actual food at about 5 P.M., usually leftovers from dinner the night before with a very small portion. I try to eat about 500 cals here. My wife cooks very low fat meals, so the food is clean, chicken or fish for protein, rice and vegetables for carbs etc. The vegetables are microwaved from frozen with no butter etc. for the most part. My last meal consists of whatever the wife cooks for dinner to the tune of about 500 cals. I will also drink a glass of orange juice with dinner (this is usually 8-9 P.M.). I only drink water during the rest of the day. I do not measure exact cals, and that is part of the reason for the shakes as they allow some definite consistency to the diet (specific calorie counts). I will eat no treats or "junk foods" during these days. The shakes also allow for very low fat "meals". I am a big proponent of moderate protein (I know, the shakes are high, but useful), high carbs, and low fat diets. My calorie totals are somewhere in the 2500 range during my diet days. My cheat days are open season, and I eat whatever, as much as, and as often as I feel like it. I seem to have stagnated in my workouts as of late, so I think I will add 200 cals to my first shake of the day in order to get things going again. My bodyfat levels have remained consistent. Hope this answers your questions.

Ok, today was back day again.  
  
Weighted Chins:  
2 warmups  
bodyweight + 80 lbs x 3.75---darn close to 4, 1 negative rep  
  
T-bar Rows:  
2 warmups  
290 x 6--- felt good  
280 x 4  
  
Close Grip Pulldowns:  
no warmup  
260 x 8--up 10 lbs here  
  
Behind the Neck Press:  
3 warmup sets--- having tendonitis in right shoulder, been there about a month or so, so have to do extra warmup.  
215 x 5.5--- will get 6 next workout  
195 x 6  
  
Weighted Dips:  
2 warmups  
bodyweight + 110 lbs x 7--- not bad here  
  
Weighted Crunches:  
no warmup  
145 x 13

if you can would you post pics of you

I really do need to get some pics, don't I. I had posted a pic of my legs some time back, they have come up a bit since then. I will definitely get some pics very soon.

ihave seen the video of your legs and it was damn impressive:eek:

Thanks for posting your stats and your diet Chris. That's an interesting diet. :D Laterz.

Chris = strong mofo :)  
  
Tbar rows with 290 !!!!!!! Damn.. Thats some weight!

Arm day again. Well, I have actually been doing a split routine on my "arm" day with strict standing presses. I perform the standing presses in the morning and the rest of the routine in the afternoon.   
  
Strict Standing Presses:  
I perform these with my feet parallel to each other about shoulder width apart. In the past, I would perform them with a split stance, one leg in front and one behind me. With my feet like this I could handle quite a bit more weight as I could get a bit more back arch, and had no balance problems. With my feet not offset, I have taken some time to adjust to the movement and being able to handle heavier weights without losing my balance. I press the weight with pure shoulder power, I do not use my lower body to generate more thrust and "throw" the weight up.   
  
2 warmups  
225 x 2 --- not far from 3 reps here  
205 x 5.5--- real close to 6  
  
later...  
  
Standing Barbell Curls:  
3 warmups  
195 x 5--- got 1 more here  
175 x 6  
  
Instead of hammer curls next, I decided to perform one last set of curls with a twist. For this set I placed my back against the wall. This definitely makes the movement super-strict.  
135 x 4--- plus 1 forced rep  
  
Skull Crushers:  
2 warmups  
225 x 6--- one more here  
205 x 6  
  
Pulley Pressdowns:  
160 x none--- too ambitious here. did a drop set to 90 lbs for as many as I could get  
  
Standing Calf Raises:  
295 x 18

chris, dont you workout at home by yourself?  
  
I ask because i was wondering how you do forced reps without a partner.

  
Chris = strong mofo :)  
  
Tbar rows with 290 !!!!!!! Damn.. Thats some weight!   
  
absolutely!

Good job Chris.:cool:

good job:)

Hah, I weigh more than Chris and I'm shorter.. (and fatter and weaker). Keep up the good work Chris! :)

  
chris, dont you workout at home by yourself?  
  
I ask because i was wondering how you do forced reps without a partner.   
  
Well, I force myself to do the rep:D . Just kidding, I am married with children. So, on a rare occassion, I will ask the wife to give me a spot.

I am married with children   
  
chris = al bundey w/ muscles :D  
  
*runs and hides*  
  
ahh yea i forgot you were married. Cool.  
Does your wife train as well? Kids?

Hey wazzup Chris? I have another question for ya':D ...When you were a teenager and getting ready for your competition do you remember what your diet was like? How old were you in that picture you posted a while ago of you as a teenager before a competition? Do you remember your routine back then?  
  
The reason I ask these questions is because I just turned 18 and I'm cutting too using a CKD diet and it's going along just fine but was still curious how you did it back then ya' know. Oh yea and you are way cooler then Al Bundy LOL. Laterz

My wife trains 5-6 days per week, both with weights and cardio in various combos. She has gotten more serious as of late.  
  
Marcel, I was 19 at the time. You really don't want to know my diet because it was a crash diet. I lost 33 lbs in 6.5 weeks to try to get ready for the show on time. On a separate occassion, I dieted much more slowly. I started that diet at 242 lbs and about 5000 cals with very little fat (dietary). I slowly reduced the calories so that I maintained a weight loss of 1-2 lbs per week. i got down to a hard 220 lbs before I stopped the diet. The diet was high in carbs (roughly 65%), moderate in protein (roughly 25%), and very low in fat (10% or so). That was the best I ever looked. I am not a big believer in high protein and fat, and low carb diets.

Thanks for answering all my questions Chris. :cool: I look up to you in this bodybuilding/fitness field even though I don't really "know" you. You are fricken huge and strong and full of knowledge. Much Respect for you. Laterz

Back day.  
  
Weighted Chins (wide curl grip)  
2 warmups  
bodyweight + 80 x 4(barely) + 2 negatives  
  
T-bar Rows:  
2 warmups  
290 x 7  
  
Rows on my plate loading apparatus (seated upright):  
no warmup  
290 lbs + apparatus(not sure of weight) x 6--- did these very strict  
  
Behind the neck press:  
3 warmup sets + extra light laterals ---having tendonitis in my right shoulder, very painful  
215 x 6  
  
Weighted Dips:  
2 warmups  
bodyweight + 110 lbs x 7.5---real close to 8  
immediately followed by bodyweight dips to failure  
  
Weighted Crunches with barbell:  
no warmup  
155 x 13

one word:impressive   
  
Is it because of your tendonitis you can use more weight with skullcrushers than behind the neck presses or you have really strong triceps?

Good question. Well, shoulder injuries over the years have something to do with it. My arm strength is almost as good as it ever has been, but my shoulder strength is still a little ways off of its best. For example, I can remember doing 225 for 8-9 with skull crushers, but I could also do 225 for that or a bit more behind the neck. My left shoulder is weak due to an old injury, and now my right shoulder is really acting up (probably some compensation response there), and both of them get aggravated by the behind the neck presses. I still do them because I have always liked them and I don't have heavy enough dumbells to use for shoulder presses. In the end, the answer is yes, I have always been particularly strong with my triceps.

Thanks for the reply.If my memory is good your biggest dumbbells are 105s.How many reps could you do with them?

Chris, have you tried doing those shoulder presses in front for a while? I dunno about you but I had a nagging almost chronic shoulder pain until I switched from behind the neck presses to the front.

Hot, actually I have adjustable dumbells that I can get up to 105 lbs, but at that weight they are very unstable as the threaded collar is holding onto almost no thread. So, I would not feel comfortable with them in that particular exercise. I could get 2-4 reps, I assume, but that would go up as I trained and I would have no room for growth. I also train alone (for the most part), and popping those dumbells up by yourself gets old (and dangerous with mine at that weight).   
  
Lift, I already do standing strict presses (to the front) on a different day, so that is why I am using the behind the neck presses. I am being a stubborn dumdass, and pretty soon I think I will find another way, possibly purchase a leverage shoulder apparatus.

Arm day.  
  
Well, to anyone interested, I have decided to try something new in my training. I have been contemplating the failure vs. sub-maximal training philosophies. I think that training to failure elicits the greatest degree of muscular stimulation. I also believe that the body can only recover from a certain volume of training to failure. That volume varies inversely with an individual's level of development. In other words, the bigger and stronger one gets, the less training to failure they can tolerate and the longer the recovery process. For myself, my current level of development as well as station in life (basically my stress level with regards to work and family etc.) dictate that I can only train with a few sets to failure, and that I take a long period of time to recover from these few sets. So, I had a thought recently, why not combine the two philosophies? I feel like I am at a stage where 1 set to failure does not elicit maximal stimulus, but 2-3 sets is almost too much. I have come up with an experiment. I am going to perform my first working set of each exercise to failure. No difference than before. My next 2 sets will consist of 2-4 reps with a heavy resistance, but not to failure. I will stop 1-2 reps short of failure. The idea is that I will still receive the benefits of training to failure, but I will also get some additional TUT (time under tension) without the maximal stress to the body that training to failure causes. I will keep you posted as to how this goes. Today was my first workout in this manner, and it went as follows:  
  
Morning:  
  
Strict Standing Presses:  
2 warmups  
225 x 3.5---very close to 4 reps  
215 x 2---not failure  
205 x 3---not failure  
  
Afternoon:  
  
Standing Barbell Curls:  
3 warmups  
195 x 6---tough, barely  
185 x 3---not failure  
switch to standing against the wall---very strict  
135 x 4  
  
Skull Crushers:  
2 warmups  
235 x 5---not far from 6  
225 x 3---not failure  
225 x 3---not failure  
  
Standing Calf Raises:  
295 x 26

nice job chris

good luck with the experiment chris!  
  
btw i noticed that u trained both in the morning and at night, is there any reason or benifit to this?

Well, I always do this routine on my day off, so it is possible. The reason I do it is because it allows me to train my shoulders without lessening the resistance I can use for my arm training. I don't do it any other time.

thanks  
:)

How is work on the book progressing?

Are you still gonna go beyond failure on your book, or are you gonna stop just short and maybe add more volume?

I am still on my warmup sets for my book, as it were...

I'd imagine writing only one page every 17 days must slow the process somewhat.   
  
.....  
  
;)

No, it takes me even longer to recover from a writing session:D .

Well then I suggest you go *high-volume* with your writing sessions no matter what! I think there will be a lot of people interested in purchasing your book especially once they see the author's HUGE LEGS!:cool:

You better be writing that book...:D

Leg day. It has been about 1 month since I last did legs due to an extra week off from an illness.  
  
Leg Extensions- I did these first, for the first time in a while. I did them first to help to warmup my knees, they have been getting quite aggravated as of late. The sets were not taken to failure, although I got a pretty good burn. My leg extension apparatus is a plate loading version. The resistance equates to roughly 65% that of a commercial version. In other words, 130 lbs on mine = about 200 lbs on a commercial version. Of course the resistance is not variable like at the gym, the variation is that it starts off really easy and then gets very heavy at full contraction. You gotta live with what you got! Anyways, I perform them very strictly with a pause and flex at peak contraction. Same on the leg curls, although the pause shortens as the reps go on.  
  
2 warmups  
2 sets x 80 lbs x 15  
  
Leg Curls:  
2 warmups  
2 sets x 50 lbs x 12/10  
  
Squats (belt only, no knee wraps, flat footed):  
2 warmups  
325 x 14--- total failure here---felt really winded due to the long time between workouts  
  
the next 2 sets were sub-maximal, I was really fried from the 1st set.  
325 x 2  
325 x 3  
  
Leg Extension:  
no warmup  
80 x 6--- short of failure  
  
That's it. My legs are the last thing to come back. Due to various injuries to my knees and hips, I have not squatted with a standard cadence for years. They are coming back slowly but surely.

good job chris! also i have heard that you do not believe in high protein intake can you explain why?  
  
thanks

I do not believe in excessive protein intake for a few reasons. One, I have consumed a lot of protein, and little, and I really don't see a difference in my training. Two, the amount of protein one needs to build the miniscule amount of muscle that may be added between weightlifting sessions is also miniscule. In other words, your muscles are only 20ish % protein. If you stimulate some small increase in your contractile proteins, your total protein requirement doesn't skyrocket, it only goes up slightly. In addition the % of protein that you require in your diet doesn't change, only the total calories needed. Carbohydrates have a protein sparing effect, so if you consume adequate carbs, you don't need as much protein. The RDAs for protein are more than adequate for healthy athletes. Healthy athletes need more carbs to allow for ATP renewel, not massive amounts of protein. I have no problem with protein, I just don't go out of my way to get extra.

  
325 x 14--- total failure here---felt really winded due to the long time between workouts  
  
the next 2 sets were sub-maximal, I was really fried from the 1st set.  
325 x 2  
325 x 3  
  
Are the sub maximal sets speed sets or is your failor set near death:p

good squatting considering everything!

Near death! Not a lot of speed.

Back day. Well, it has been 25 days since my last back workout, ouch! I had slight illness that lasted for about a week, trained legs on Thanksgiving, then proceeded to get a stomach flu the next day which lasted until a couple of days ago. That is the reason for the excessively long time between workouts. Ah well...  
  
Weighted Chins (wide, curl-grip):  
2 warmups  
body + 80 x 3.75---not quite 4, then 2 negatives  
  
T-bar Rows:  
2 warmups  
295 x 4---well, went up in weight, but dropped reps. Too long between workouts here, my back recovers pretty well.   
  
270 x 3---not to failure  
270 x 3---not to failure  
  
Standing Strict Overhead Press:  
2 warmups  
225 x 4---not quite failure. My lower back was fried from the t-bar rows as well. I think I will do quite well in a few days when I do these again  
  
Weighted Dips:  
2 warmups  
body + 110 lbs x 10 reps---no dropoff here. This brings up an interesting point about my retarded chest. My chest takes so darn long to recover that often after I have been off for an extra week or two due to illness, I have a great chest workout while the rest of my muscles have regressed. Ah well...  
  
That was it. Felt a bit tired and weak still. Should be back up to speed for the next workout.

You get more illnesses than anyone I've ever known. Maybe invest in some antibiotics?

Ok, arm day again. Last arm day was 23 days ago due to the illnesses listed above. Obviously, this was too long, so I didn't expect much.   
  
Standing Strict Presses: Yes, I just did these 5 days ago, which is a ridiculously short period of time for me. I did this because I had to him my arms ASAP and I like the current split I am using.   
  
2 warmups  
235 x 1---well, like I said, not enough rest here, but not a bad job  
  
225 x 2---not failure  
215 x 3---not failure  
  
Standing Barbell Curls:  
3 warmup sets  
195 x 6---failure, not bad considering the 23 days off  
  
185 x 3---not failure  
185 x 3---not failure  
  
Skull Crushers:  
3 warmup sets  
235 x 5---failure, not bad after 23 days  
  
225 x 3---not failure  
225 x 3---not failure  
  
Standing Calf Raises:  
305 x 20---not bad, all things considered

Whew, been some time since I last posted here. Well, I had 3 minor illnesses in a row which hampered my training, so there wasn't much to report. I went on vacation to Phoenix last week. The Thursday and Friday before last, the 2 days before I left, were the first 2 intense sessions I had performed in some time. During my vacation, I trained twice with sub-maximal sessions for my back, shoulders, and chest. This is per my new "plan", and I will now be able to put it to the test (my health willing). Trained today, here it is:  
  
Back:  
  
Weighted Chins:  
2 warmups  
body + 80 x 4---no real progress here, but no surprise with my recent stuff mentioned above and the fact that I porked out while on vacation:D   
  
T-bar Rows:  
2 warmups  
315 x 1.5---heavy, heavy, heavy!  
300 x 2---ditto  
  
Close-grip Pulldowns to the Chest:  
230 x 10---new exercise---felt pretty easy  
  
Shoulders:  
  
Standing Strict Overhead Presses:  
2 warmups  
235 x 2---good job here, the best since I have started these. I really notice a big difference when I move up in weight on these  
  
Chest:  
  
Weighted Dips:  
2 warmups  
body + 155 x 3---not bad

You must have either a stressful life or a weak ass immune system.  
Either way your lifts are good!

Right, right, and you forgot that I have 3 kids of school age.

  
Weighted Dips:  
2 warmups  
body + 155 x 3---not bad   
:eek: That's out of control!

Mason did you ever try that active recovery type training that you hypothesized on a little while back? The one where you wanted to keep the hypertrophy gains that you felt were lost during nueral recovery becuase it takes so much longer for the nervous system to recover.

As I stated a few posts back, I have just started to use the system. I will keep my progress updated in this log.  
  
Arm Day:  
  
Now, I last trained arms intensely on January 3rd. About 4-5 days ago, I performed a sub-maximal arm routine. I used 175 for 3 reps in curls and 205 for 3 in skull crushers. I warmed up, then just did one set with the weights mentioned above.  
  
Today was a all-out day.  
  
Standing Barbell Curls:  
3 warmups  
205 x 3---up from 2 last session  
205 x 2  
  
Skull Crushers:  
2 warmups  
245 x 3---up from 2 last session  
245 x 2  
  
That's it. 2 sets to failure with very heavy weights and low reps.  
I felt really good today. I had huge energy and was psyched up. I love it when I feel this way for a workout.

Back day again!  
  
Here goes:  
  
Weighted Curl-Grip Chins:  
body + 80 x 4.75---best ever here, and I gained 4 lbs  
  
T-bar Rows:  
315 x 2.5---very close to 3  
315 x 1  
  
Close Grip Pulldowns:  
300 x 3  
  
Standing Strict Overhead Press:  
245 x 1  
  
Weighted Dips:  
body + 165 x 3.5---close to 4  
  
A very good day indeed! The t-bar rows with 315 felt a lot lighter than last time, fired me up! For those of you who don't know, I perform my t-bar rows from the floor with an Olympic 7' bar. I anchor one end of the bar and use a v-shaped lat pulldown grip to hold the opposite end. I load the bar with 4 25s, 2 35s, 1 10lb, and then 3 45s going outward from my body. The reason for this is that the 45s, if they are too close to my body, limit my ROM on the exercise. This is a great exercise you should all try!

You never fail to impress me Chris!

Why such low reps, Chris?

Because I love being a strong mofo, that's why!!! My body has always responded well to lower reps. Hard and heavy, that has always been my love and my motto!

I have used that method of t-bar rows in my basement after reading your description in the past and I must say they are ace!!

chris mason-  
COMPLETELY UNBELIEVABLE poundages bro. I personally have never ever seen strength like that in a natural! I am so completely impressed and motivated now. The t-bar row strength is through the roof! I have done that type of t-bar row before with 150-175 lbs. and that is a sh*tload of weight for that type of apparatus! 205 lbs. barbell curls? 245 lbs. skull crushers! Impressed. Glad I got my routine from you. Curious what's your height and weight and is your back your best bodypart? What are your measurement?   
  
:eek::eek::eek::eek::eek:

You may be surprised. I am 5'11.5" or so and I currently weigh 209 lbs. I dieted down from 235ish lbs. I am currently trying to add some muscle with minimal fat. My best bodyparts are my back and arms, in my opinion.

Isn't that called a v-bar row?

healthj-  
Hehehe... I almost called it that in my journal but since chris and them didnt call it that I decided not to. I was going to call it a bentover v-bar row.  
  
:cool::cool:

Arms  
  
Standing Barbell Curls:  
3 warmups  
215 x 1  
205 x 2  
175 x 5---not to failure  
  
Skull Crushers:  
3 warmups  
255 x 1  
245 x 2  
185 x 5---not to failure

Nice job chris! I hope you realise that you curl more than your bodyweight.;)

Not bad, eh? I will state that my heaviest sets are not exactly studies of great form. My heaviest sets of curls utilize loose form. I have trained this way for years and found it to work best for me. That being said, I can curl quite a lot of weight in ultrastrict form as well.

Back day again. Please note, I am not putting my sub-maximal training sessions in my journal.  
  
Weighted Wide-Curl-Grip Chins:  
2 warmups  
body + 85 x 3.75---not far from 4 + 2 negatives  
  
T-Bar Rows:  
2 warmups  
315 x 4---nice!  
315 x 2  
  
Close-Curl-Grip Pulldowns:  
270 x 7  
  
Standing Strict Overhead Press:  
2 warmups  
245 x 1.5---easier than last time, although I felt like I might faint---I get that when I do these sometimes  
  
Weighted Dips:  
2 warmups  
body + 180 x 1.5---heaviest I have ever gone, felt that way!  
body + 85 x 7---not failure  
  
Not a bad day.

body weight + 180 fricken lbs?! :eek: Holy be-jeezus latman.  
  
hey Chris, have you ever tried supported T bars? what did/do you think of them? do you find them harder or easier than how you do them?  
  
btw, you wanna work on them pulldowns and use some real weight ;)

Hey, the pulldowns are part of a pulley apparatus on my power rack, I have no idea what that translates to with a gym apparatus. Fear not, I can usually do quite well with gym pulldowns;) .   
  
When I was a member of a gym (for years), I used a supported t-bar most of the time. I only belonged to 2 gyms that had true t-bars that I liked. I think the supported t-bars are just fine.  
  
As for the dips, try putting 4 45s between your legs, a crotch stretcher:D , and heavy as ****!

ah right, i get you now.  
  
I use the hammer strength pull downs. I do reverse grip on the diagnol part of the bars - Dorian Style :cool: they are totally tits. last time i did the ones you're describing i managed like 250 or so for about 3 and they were damn freakin' hard! nice one.  
  
were you stronger on the supported or are you strionger on the unsupported?  
  
I don;t even know if i could stand up with 4x45 round my waist!  
  
you really earned the use of that smiley at the end!

I think I am stronger with the free-standing t-bars.

So you prefer free standing ones then?  
  
which do you think are better for back development?

They will both do the trick, if I was forced to pick one, I would pick the free standing.

chris mason-  
Weighted Wide-Curl-Grip Chins:   
2 warmups   
body + 85 x 3.75---not far from 4 + 2 negatives   
  
Damn this is completely impressive and almost breathtaking. I would never have guessed someone...   
  
:cool::cool:

Do you ever train traps directly?

No, not with any consistency.

Well, I have been feeling a bit under the weather the last few days. Nothing bad, just tired all the time. Must be fighting something off.  
  
Anyway, I did my back routine today, but did very little for back owing to a slight strain in my left biceps/forearm. I am not sure what caused this (maybe the deads), but I once partially tore this bicep (very mild, not from the bone, just some fibers), so I decided to take it easy until it seems better.   
  
T-bars:  
200 x 8 ---light workout, no strain, nowhere near failure---just wanted to get some blood flowing  
  
Standing Strict Overhead Press:  
2 warmups  
245 x 2---barely got the second  
  
Weighted Dips:  
2 warmups  
body + 180lbs x 1.5---I'll get at least 2 next time  
  
Overall, I felt crummy, so I just did a couple of heavy sets and called it quits. I don't wish to succumb to anything right now.

Do you wear a neon sign above your head saying "Free board for all germs and bacteria"?

LOL, no ****!

Ok, today was a bit of a mixed routine due to a strain to my left biceps (actually the tendon, I believe). I did noticed this last Sunday, and I decided to not train bis or back until it was feeling at least 85-90%. I have also noted that my lower back is getting overly stressed with the addition of the deadlifts (deads, squats, standing miltary's etc. too much), so I decided to drop the t-bar rows. I also decided to skip the weighted chins for the reasons mentioned above (my left bicep). That left me with choosing pulldowns to the front with a v-grip for my lats.   
  
Pulldowns v-grip:  
2 warmups  
340 x 1---actually, not quite 1, more like 3/4  
320 x 2.5  
  
I do these with a plate loading pulley apparatus attached to my power cage. I used 3 45s, and 2 35s on each side for the 1st heavy set.  
  
The rest of the workout was sub-maximal routine.  
  
Strict Standing Overhead Press:  
1 warmup  
195 x 4  
  
Weighted Dips:  
1 warmup  
body + 50 x 7  
  
That was it. I get the weirdest sensation in my head, sometimes, when I perform the overhead press. On the left side of my head, just above and behind the ear, I get almost a tearing (although not really painful) sensation on the heavy set. Afterwards, I will have a slight tingling sensation for some time. Anyone have any ideas here? Delphi? I only get this on the overhead presses.

There's a boney knot directly behind the ear where the sternocleidomastoid inserts. It sounds like your area is higher up than that. There's another knot above and behind that where the spinal erectors, splenius capitis, and trapezius insert. Does this tearing and tingling feel like it's the muscles outside the skull or does it feel like it's inside? Do these feelings feel like they're on the side or the back surface of the head/neck? Do you look forward or upward while doing the OH presses? I'm thinking you might be straining the insertion of those muscles while doing the lift.   
  
I've had a rash of lower back strains since converting over to free weights at Christmas. I've pretty much eliminated it by doing OH presses while sitting on my incline bench. I also quit doing side bends and one-leg standing calf raises. I'm doing standing calf raises with a trap bar, working both calves at once. I also do seated calf raises. With heavy weights it feels like my soleus muscles are about to cramp up at the end of the set. Kinda scarey, really. The last thing I need is a torn soleus. Makes it hard to walk or stand all day. It's amazing all the little aches and pains I'm running into these days. Hopefully I can keep finding the cause and make adjustments to keep it from happening again. Getting older is starting to suck. Oh well, at least I'm not sick all the time. *LOL*

Lol. Well, it feels to be outside, superficial. To me, it feels like some sort of a connective tissue. Right now, centered about 2" above my ear, and toward the rear of it, I have a tingly sensation. It almost feels like the hairs are sensitive... Weird. I hear you about aches and pains. Thanks for your input.  
  
Oh, I look upward during the presses. The feeling is definitely on the side.

Chris, I'm thinking that when you look up you're putting pressure on either the C1 or C2 nerves where they arise from the spine. That would explain the tingly sensation. C1 is the suboccipital nerve. I don't know if it provides sensation to the scalp that far laterally. I remember that it provides sensation to at least the posterior scalp. It might be C2 instead. Makes you wonder if your C1 and C2 vertebrae are stable, or if you have a subluxation. Lateral C-spine xrays with your head flexed and extended would show it. If the xrays were abnormal then an MRI would be indicated. This is an unusual part of the spine. The C1 vertebra, the atlas, doesn't have a body. The C2 vertebra has an upward projection off its body called the odontoid process. It's actually the body of C1 attached to C2. The atlas is able to rotate around the odontoid. This gives the neck good rotational flexibility, but it's a relatively unstable joint that'd held together by ligaments. This is where a hanging breaks your neck. People with Down's syndrome have problems with this area. I've heard that they have to get C-spine xrays before they can compete in Special Olympics. Not sure if that's true.  
  
Anyway, I'd suggest doing OH presses while looking forward instead of up. You might want to run this by an orthopedist or chiropractor, too. Just beware of letting somebody do a manipulation on that area. I've seen your pics- you wouldn't look very good in an iron lung. ;)

Thanks, although you now have my paranoid side worrying about unstable vertebrae:eek: .

damn.  
  
I wish i could say i can do a near 200lb military sub-maximally.  
  
You'll have to excuse me, i'm overridden with jealousy. Bastard. :)

Ok, due to my mild bicep/bicep tendon strain/inflammation, I have decided to switch around my bicep routine. Well, not exactly, I will still be training heavy with low reps, but I will perform strict curls. Yes, for all of you strictness freaks (well, not really), I will perform my standing curls with my back pinned against a wall.   
  
Standing Barbell Curls---back against the wall, strict:  
2 warmups  
165 x 1---very tough  
155 x 1  
  
165 performed like this is very difficult!  
  
Skull Crushers:  
3 warmups  
255 x 1---couldn't muster 2  
245 x 2  
  
That was all.  
  
Oh yeah, for those of you convinced you must train 1-2 times per week, it has been 35 days since I last trained arms heavy. My triceps lost no strength, didn't gain any either, but pause for thought anyhow.

Do you still notice growth despite such low reps?

Well, I have upped my calories of late, so I have gotten bigger, although I can't say how much of it was fat or muscle. Right now, I want to get as strong as possible.

  
Ok, due to my mild bicep/bicep tendon strain/inflammation, I have decided to switch around my bicep routine. Well, not exactly, I will still be training heavy with low reps, but I will perform strict curls. Yes, for all of you strictness freaks (well, not really), I will perform my standing curls with my back pinned against a wall.   
  
hehe, maybe you should get an arm blaster:thumbup:

:rolleyes: :)

chris what would you guess as to your current weight and bf?  
also, do you do any cardio?

I'll weigh myself soon, but I would guess 212-215 ish. I have no idea about bodyfat, although I still fit in my 34" pants. If I start to bust out of them I know it is time to lose the chub.

chris mason-   
Weighted Wide-Curl-Grip Chins:   
2 warmups   
body + 85 x 3.75---not far from 4 + 2 negatives   
  
these are insane, i can even use any weight at all for wide grip

  
I'll weigh myself soon, but I would guess 212-215 ish. I have no idea about bodyfat, although I still fit in my 34" pants. If I start to bust out of them I know it is time to lose the chub.   
  
Thats what i have been doing, but i guess its not to good since i have to buy pants with a real big wasit to fit my legs.

yea i'm starting to have that problem. I'm gonna have to ditch some of these old pants. My legs just dont fit well in them, they look like spandex dockers

spandex dockers lol..

Ok, leg day again. I actually posted my first deadlift/leg workout of this type on the other forums, not here. The 1st one was on March 3rd. As I detailed there, I tried 525lbs on the deadlift and missed it twice, although I felt like I should have hit it. I then pulled 495 x 1. After the deads, I follow with narrow (for me) stance, deep squats.   
  
I performed a sub-maximal workout about a week ago, working up to 405 lbs x 2 on the deadlift.   
  
Today was my second heavy deadlift workout in years.   
  
Deadlift:  
4 warmup sets  
525 x 1---got it!  
  
Followed this up with 2 sets of squats.

Today was a light back, heavy shoulder and chest day.  
  
v-bar pulldowns:  
2 warmups  
270 x 3---not failure, light day  
  
standing strict overhead press:  
2 warmups  
255 x .5---missed this, I missed the groove and couldn't get it. Should get it next workout  
  
Weighted Dips:  
3 warmups  
body + 180 x 1.5---real close to 2, just couldn't get it:mad:   
  
Not such a hot day, but whatcha gonna do?

So did you not do anything else for shoulders?  
  
you tried to hit 255, failed and then called it a day?

Do you have some sort of dip attachment for your power rack?

  
So did you not do anything else for shoulders?  
  
you tried to hit 255, failed and then called it a day?   
  
Yeah, that's all I do. I do 1 set to failure of 1-2 reps for shoulders. Of course, the weighted dips hit the shoulders as well, but I do them primarily for chest.

  
Do you have some sort of dip attachment for your power rack?   
  
No, I have a separate chin/dip station. I am exceeding the weight capacity, but what the heck:D .

  
No, I have a separate chin/dip station. I am exceeding the weight capacity, but what the heck:D . that's gonna be one helluva ride when it snaps ;)

Don't say that! Now you have me paranoid!

Decided to start posting my light days. I also made a decision about my training. I have had a problem with my right shoulder for some time. I also have recently developed a problem with the tendons in my left forearm all the way up to the biceps. I have noticed that this seems to get aggravated when I do the heavy standing overhead presses. I have decided to drop, or at least greatly lighten these up (go very slow). I have also decided to try reverse-grip benches. I tried them today, and they felt funky. Of course I haven't done any kind of bench press in a long time. My chest was sore as **** from my workout a few days ago, so I didn't try much of anything.  
  
Standing Barbell Curls (back pinned to wall)  
135 x 3---remember, light day  
  
Skull Crushers:  
205 x 4---taking it easy  
  
For the reverse grip bench, I just did 2 sets, 1 with 135 and 1 with 225. Felt pretty decent, but definitely uncoordinated. I will gradually work my way up on these. I will have to see if when I go heavier these start to bother my shoulder like standard benching, if so, I will have to drop them. If not, I will go for the gusto.

135 is really "light" :rolleyes:  
  
:swear:  
  
good job big mr. mason

Ok, light leg day.  
  
deadlifts:  
3 warmups  
415 x 3  
  
followed by 2 warmups and one set of squats

Ok, in Phoenix for a week, so I went to the gym today.  
  
Heavy upper back today.  
  
Pulldowns to chest with a close parallel grip (v grip):  
3 warmups  
335 x 3---that was the stack + a 35lb plate  
335 x 2  
  
Reverse grip bench  
2 warmups   
245 x 3---this was not to failure, trying to get acclimated   
245 x 3---ditto

Still in Phoenix.  
  
Arms today  
  
Standing Barbell Curl (could not get against a wall, so I just did them very strict)  
2 warmups  
175 x 3  
175 x 2  
  
Skulls:  
3 warmups  
255 x 1  
245 x 1

Standing Barbell Curl (could not get against a wall, so I just did them very strict)   
2 warmups   
175 x 3   
175 x 2   
  
Skulls:   
3 warmups   
255 x 1   
245 x 1  
  
Incredible strength chris. Very impressed. Such as inspiration looking through your journal man. :D:D  
  
MS

Heavy lower body day.  
  
Deadlifts:  
4 warmups  
545 x 1---very tough  
  
Squats:  
3 warmups  
1 set x 1 rep---actually missed the rep

Hey Chris, I was just wondering about how much you squat. You always just say the rep numbers. You are one Strong Dude! Keep it Up! :)

You know, I don't post my squat numbers because I am squatting with a narrow stance and very deep as of late, so it really limits my weight, especially after I deadlift. As for yesterday, I was using 365 lbs. When I was younger, and squatted with a wider stance to parallel, I squatted considerably more weight (over 500 for reps).

Ok, light chest and back.  
  
Reverse Grip Bench:  
2 warmups  
255 x 3---not to failure  
255 x 3---not to failure  
  
These are still awkward.  
  
Close Grip Pulldowns (v- grip):  
2 warmups  
250 x 3

Ok, cool. :)

Heavy arm day.  
  
Standing Strict Barbell Curl:  
2 warmups  
185 x 1---tough  
175 x 2.5  
  
Skulls:  
4 warmups (95, 135, 185, 225)  
255 x 1---easier than last time  
  
Light Reverse Grip Bench:  
225 x 4---real easy, just wanted a little blood flow

Good lord.  
  
You should start noting your sub-failure days, too.

I have been putting up most of them, look above. I may have missed a few.

Standing Strict Barbell Curl:   
2 warmups   
185 x 1---tough   
175 x 2.5  
  
Awesome curl strength man - completely impressive. Never seen anything like it here on WBB.   
  
Skulls:   
4 warmups (95, 135, 185, 225)   
255 x 1---easier than last time   
  
Awesome strength here too man. Very very very impressive. Jesus never though I would come across someone who skullcrushed more than I benched. :eek::eek:  
  
MS

Light Leg Day:   
  
Deadlift:  
3 warmups  
425 x 3---not to failure  
  
Squat (narrow stance and very deep)  
2 warmups  
315 x 2

Deadlift:   
3 warmups   
425 x 3---not to failure   
  
Haha light leg day huh? 425 for 3. Jesus man your strength is phenomenal. Very very impressive.   
  
Squat (narrow stance and very deep)   
2 warmups   
315 x 2  
  
Haha deep squats, 315 for 2? Light huh? Your one crazy mofo chris. :eek::eek:  
  
MS

Ok, kind of a light-heavy workout for chest, then light for back and biceps.  
  
Reverse Grip Bench Press:  
2 warmups  
275 x 2---not failure  
275 x 2---ditto  
  
Close Grip Pulldowns (vbar):  
2 warmups  
270 x 3---not failure  
  
Standing Strict Barbell Curls:  
1 warmup  
145 x 3---not failure  
  
Felt good today, except for the 2nd set of reverse grip bench, I used too wide of a grip. Still feeling these out.

Light day for chest and back, 'cause I felt like it!  
  
Reverse Grip Bench:  
1 warmup  
225 x 4---not failure  
  
Pulldowns (vbar grip):  
2 warmups  
270 x 3  
  
That's all.

lol.... chris your "light" day would still crush me

Heavy lower body day:  
  
Deadlift:  
4 warmups  
565 x 1---nice!   
  
A note here. I perform these with a belt and sneakers, no special shoes, underwear, suits etc., and I pull from the floor. This is not a knock on anyone, just a note so the lift can be judged in proper context.  
  
Squats (narrow stance, deep ):  
3 warmups  
365 x miss---almost, but not quite  
  
That's it.

Nice ass deadlift :thumbup:  
  
No special underwear? What we need is boxer shorts and briefs with little weights on them or something... :D

By "narrow stance", do you mean less than shoulder-width?

Yes, less than shoudler width.

Have you always been able to squat like that? I've tried squatting with a narrow or even shoulder width stance with light weight and I can't even get close to parallel without bending my back completely over.

Yes, absolutely. You know, it is strange, I am the most inflexible guy you will ever meet in every other way (physically for all of you jokers out there), but I have always been able to get into an ass-to-the-floor position with flat feet. When I was younger, I always squatted with a wider stance and to parallel, but now, for numerous reasons, I do them this way.

Heavy back and arm day, actually did the routine on Wednesday.  
  
Pulldowns (v-grip):  
3 warmups  
350 x 1---actually ~1  
340 x 1  
  
Standing Strict Barbell Curls:  
2 warmups  
185 x 2  
185 x 1 + slow negative  
  
Skulls:  
3 warmups  
255 x 2  
  
Now, since I made it a point to specify that I don't use any helping equipment on deadlifts, I should point out that I raise my head about 3-4" on these, thus limiting the ROM by that amount.  
  
Reverse Grip Bench:  
1 warmup   
245 x 3---not failure on these

Standing Strict Barbell Curls:   
2 warmups   
185 x 2   
185 x 1 + slow negative   
  
Un f*cking believable dude! Never seen strength like this. 185 for singles youre completely f*cking nuts chris. Keep it up!   
  
Skulls:   
3 warmups   
255 x 2  
  
Haha I dont think Ill ever see 255 lbs. skulls in my entire life. This is seriously unparallel strength. :eek::eek:  
  
MS

Thanks Monstar. You know, I think you and I are the only regulars on this journal. I don't seem to attract the attention that some of the others do. I wonder why? Anyway, I appreciate the comments Monstar.

I read every entry.  
  
I post every so often, but only to ask a question. For the most part it's just people viewing your progress. Good job too.

I enjoy viewing your workouts. I just don't have much to say. :)

It's because you are on a totally different level. And I don't know, reading about people curling more then you bench is not very motivating. :)

Thanks guys, thanks for answering my cry for attention;) .

Does your pulldown use a cable or a bike chain in its pulley system??  
  
Any more news on the book?

Awww Chris, I always read your journal. We just don't spam it as much as the others.  
  
Do you want us to start degenerating it like everyone elses?

this one's for mason  
  
:spam:

I always read your journal!!!  
  
:spam:

chris mason-  
Hehe I think that answers your question. I think that a lot of people read your journal on a daily basis, or as often as you update it, but just dont spam it like some peoples. Probably because they think your mature about training etc. and dont want a lot of bullsh!t in it. I just read and reply with comments, usually remarks something along the lines of "what the f*ck 250 lbs. skulls!?" Hehe. ;);)   
  
But anyway yeah when people reply in my journal it is just plain out encouraging, I always like it. :spam:  
  
MS

I don't any journal where the owner curls just shy of 200lb would be ignored.

Yo Chris, I read it. Don't worry, not many people respond to mine either. I guess we're too cool for them ;)

Well thanks guys, I guess I just needed my ego stroked a tad. Kind of cheap eh? Oh well.

Nah chris not cheap at all. Always feels good knowing you got support. You should put those crazy a*s stats in your signature man. Hehe give everyone an idea of who their up against. :):)  
  
MS

Chris, I agree with MonStar. Not cheap at all, it is nice to know that others read your journal. If we wanted a journal that no one read then we'd call it a diary and not keep it online for all to see. Anyway, I read yours too.

Well, here it is the 21st, and I haven't trained since the 11th. I have been fighting off a couple of viruses for the last week or so, so I didn't train. We are having an off-site sale where I will be working 63 hours + over the next 6 days, so I will not really have much time for training. I decided to hit just about everything "light" today, to keep from excessive regression.  
  
Reverse Grip Bench:  
2 warmups  
285 x 1---tough, felt weak  
275 x 1---not failure  
  
Pulldowns (v-grip):  
2 warmups  
270 x 3---not failure  
  
Deadlifts:  
3 warmups  
445 x 3---not failure  
  
Squats (deep, narrow stance):  
2 warmups  
315 x 3---not failure  
  
Standing Strict Barbell Curls:  
1 warmup  
155 x 3---not failure  
  
That was all. I was definitely not quite up to speed yet. I felt low on energy and weak.

light?  
  
mercy man your light days destroy my PRs

How long have you been training with low reps?

You know, I have always naturally gravitated to lower reps. Not necessarily as low as I use now, but always 6 reps or less for my heavy sets, and usually 2-4. I have mixed in periods of high rep squats etc., but the core of my training for the past 14 years has been low rep training.  
  
Thanks Doc!

Too light Chris too light! Cmon man 155 pound curls!?!? Baby weights! 445 Deadlifts?!?!? Load up the bar! 285 reverse bench!?!? Too easy Chris cmon get serious! Just playing man...awesome poundages! like doc said your light days destroy my PRs!

Originally posted by chris mason   
Reverse Grip Bench:  
2 warmups  
285 x 1---tough, felt weak  
275 x 1---not failure  
  
Deadlifts:  
3 warmups  
445 x 3---not failure  
  
Squats (deep, narrow stance):  
2 warmups  
315 x 3---not failure  
  
Standing Strict Barbell Curls:  
1 warmup  
155 x 3---not failure  
  
Totally amazing strength in these exercises chris. Holy f*ck. 445 lbs. deadlifts going light.. :eek::eek: Awesome arm strength.   
  
MS

Ok, an interesting new twist I am sure Powerman will be happy to see. I have decided to give, more or less, non-failure training a go even on my "heavy" days. So, today I trained my back and arms. On most exercises I could have either attempted another rep, or gotten one, as I would have in the past. Today, I stopped short.  
  
Pulldowns (v-bar grip):  
3 warmups  
340 x 1---full rep here, could have tried 1 more  
340 x 1  
  
Standing Strict Barbell Curls:  
2 warmups  
185 x 2---easier than last time  
185 x 1  
  
Skulls:  
3 warmups  
255 x 2---easier  
  
Reverse Grip Bench:  
2 warmups  
245 x 3--- I stopped much shorter of failure here

Heavy chest and light back and biceps.  
  
Pulldowns (v-grip):  
2 warmups  
280 x 3---not failure  
  
Reverse Grip Bench:  
2 warmups  
285 x 1---solid  
275 x 2---tough on the 2nd  
  
Standing Strict Barbell Curls:  
2 warmups  
165 x 3---not failure

Have you dropped the dips altogether for now?

Yes, one exercise for chest is sufficient for me.

  
Yes, one exercise for chest is sufficient for me.   
  
chris i read this just after reading vince's post in "failure to reach failure" thread in training where vince says that cannot be sufficient  
  
what do ya think about what he said?

Well, I think it works o.k. for me. I certainly think most people should do more than I for chest, but I have injuries and recovery issues (possibly due to scar tissue?) that prevent me from doing much more. As to his suggestion of 10-20 maximal sets per bodypart every 5 days, I think that is pure insanity and will result in regression.

more or less what i was thinking

Heavy leg day:  
  
Deadlift:  
4 warmups  
585 x 1---very tough off of the floor---got a picture of it  
  
Narrow Stance Squats:  
2 warmups  
335 x 1---tough, not much left after the deadlift

chris, when you say narrow, how close are your feet?

Probably about 7-8" apart at the heels.

Ok, heavy arms. I took some pics and they should get posted on the Chris' Gym thread in the training section.  
  
Standing Strict Barbell Curls:  
2 warmup sets  
195 x 1---did this and my wife said the camera went dead!:mad:   
195 x 1---this time all the picture showed was the plates, I was completely covered by them:mad:   
195 x 1---oh man! Finally, she got the shot!:D   
  
Skulls:  
4 warmups  
265 x 1---tough here, elbows moved forward a bit, but she got the shot on the 1st try!:)   
  
Reverse Grip Bench:  
2 warmups  
275 x 1---not failure  
275 x 1---not failure  
255 x 1---not failure

Dude! THREE sets of curls?! You're gonna need about 27 days of rest now! ;)

No ****! Well no, actually, they were not to failure, so I should be ok.

Heavy back, light chest and biceps:  
  
Pulldowns (v-bar):  
3 warmups  
340 x 1  
340 x 1  
320 x 1  
  
Reverse Grip Bench:  
2 warmups  
255 x 2---still sore, so I stopped here  
  
Standing Barbell Curls:  
2 warmups  
175 x 2---not failure

Ok, light leg day again:  
  
Deadlifts:  
3 warmups  
455 x 3---not failure  
  
Squats---narrow, deep:  
2 warmups  
325 x 2---not failure

Heavy chest and biceps, light back.  
  
Pulldowns (v-grip):  
2 warmups  
290 x 3  
  
Reverse Grip Bench:  
2 warmups  
285 x 2---tough   
275 x 2---not quite as tough as above  
  
Standing Strict Barbell Curls:  
2 warmups  
195 x 1---I didn't warmup sufficiently here. I went from 135 to   
195.  
195 x 2

Are you still noticing growth, chris? Are you putting on weight steadily?

Have you noticed any difference in recovery times or strength by not going to failure consistently?

  
Pulldowns (v-grip):  
2 warmups  
290 x 3  
  
Reverse Grip Bench:  
2 warmups  
285 x 2---tough   
275 x 2---not quite as tough as above  
  
Standing Strict Barbell Curls:  
2 warmups  
195 x 1---I didn't warmup sufficiently here. I went from 135 to 195.  
195 x 2   
  
Unbelievable strength chris. Haha I am looking forward to getting up to 150 lbs. skulls in the next 2-3 weeks haha its a shame that youre doing 250 lbs. skulls. Jesus Christ.. :eek::eek:  
  
Anyway wanted to ask you bro what is your diet like? You seem to always be going for increased strength / hypertrophy - so are you always bulking or what? What do you think of refeeding and all that? Just curious what you think of the entire diet aspect of bodybuilding. :cool::cool:  
  
MS

Originally posted by The_Chicken_Daddy   
Are you still noticing growth, chris? Are you putting on weight steadily?   
  
Some, not a huge amount. I last weighed myself at 212lbs with underwear on. I have put on some fat and some muscle.

  
Have you noticed any difference in recovery times or strength by not going to failure consistently?   
  
Well, I definitely recover faster when I don't train to failure. As to strength, for the most part my strength has been increasing nicely for some time. I am using the most I have ever used on skulls, my deadlift strength has been going up very nicely, my curl strength has increased (I made my form much stricter and I am almost lifting what I was with the looser form), and I have been getting better at the reverse grip bench. As of late, I have not been getting enough sleep due to having a hard time falling asleep (stress induced--from work). I have also been making my "light" days heavier at too fast of a clip, so I may need to make some adjustments there.

  
Unbelievable strength chris. Haha I am looking forward to getting up to 150 lbs. skulls in the next 2-3 weeks haha its a shame that youre doing 250 lbs. skulls. Jesus Christ.. :eek::eek:  
  
Anyway wanted to ask you bro what is your diet like? You seem to always be going for increased strength / hypertrophy - so are you always bulking or what? What do you think of refeeding and all that? Just curious what you think of the entire diet aspect of bodybuilding. :cool::cool:  
  
MS   
  
My diet is whatever I want for 3 meals a day, plus snacks with lunch and dinner. I have loosened my diet up almost completely as I got tired of not eating and decided to live a little. As to diet, when I decide that I have gotten too fat again, I will reduce my calories again and return to a stricter diet. As to refeeding etc., I do not practice any of that stuff. I think diet, as related to gaining mass, is completely overrated in bodybuilding. I think that you need to take in sufficient calories to gain mass, and the rest of the macro breakdown etc. stuff is all a waste of time unless you are trying to maintain a certain bodyfat level, or trying to lose bodyfat. I think that it is hard to add muscle without adding fat (sans drug use). Unless I was dieting for a bodybuilding show, I have never counted calories, protein grams etc.

  
My diet is whatever I want for 3 meals a day, plus snacks with lunch and dinner. I have loosened my diet up almost completely as I got tired of not eating and decided to live a little. As to diet, when I decide that I have gotten too fat again, I will reduce my calories again and return to a stricter diet. As to refeeding etc., I do not practice any of that stuff. I think diet, as related to gaining mass, is completely overrated in bodybuilding. I think that you need to take in sufficient calories to gain mass, and the rest of the macro breakdown etc. stuff is all a waste of time unless you are trying to maintain a certain bodyfat level, or trying to lose bodyfat. I think that it is hard to add muscle without adding fat (sans drug use). Unless I was dieting for a bodybuilding show, I have never counted calories, protein grams etc.   
  
Good post man.   
  
Seem to have the old school bodybuilding thinking when it comes to diet. (not a bad thing at all) I too wonder how effective all this counting and macronutrient breaking down really is. Refeeding and stimulating leptin etc. etc.  
  
Its obviously working for you chris so stick with it. Keep up your 250 lbs. skulls and 200 lbs. curls. :thumbup::thumbup:  
  
... Its a shame your journal doesnt get as much attention as some of the others do.   
  
MS

i agree more or less with chris on the diet thing. Not until maintainance, or fat loss is desired do i get to concerned  
  
Chris i adopted your type of arm workout as well. Well a bit more volume, just 2 sets though. I'm trying to get 135x1 on bb curl and 150 x2 on the tri pd machine.

Go for it Doc!   
  
Ok, heavy leg day.  
  
Deadlift:  
4 warmups  
605 x 1!---YES!   
  
Squats (narrow stance, deep):  
2 warmups  
335 x 3---only got 1 last time!  
  
Very nice day!

:eek:

Quick question Chris, how come you chose to do a narrow stance for your squats? Many people that I have talked to recommend a wide stance.

  
Deadlift:  
4 warmups  
605 x 1!---YES!   
  
Squats (narrow stance, deep):  
2 warmups  
335 x 3---only got 1 last time!  
  
:thumbup::thumbup: Awesome strength chris!  
  
Did you pull 605 with straps or without? I am going to create a thread in the training board in a few minutes about grip being the weakest link in your deadlift and what to do etc. I just pulled 495 today from the rack for 3 and I might have gotten 4-5 if it wasnt for my grip. I had the chalk piled on too!   
  
MS

Great pull Chris!

Excellent pull Chris! Your on your way to 700!!

  
Quick question Chris, how come you chose to do a narrow stance for your squats? Many people that I have talked to recommend a wide stance.   
  
Well, for pure power, I think a wide stance is superior. I use a narrow stance due to an injury, and I go deep so I am forced to use less weight which doesn't aggravate my knees as much.

Day-umn

Thanks guys.  
  
No straps Monstar, I only use chalk on my heavy sets for deads.

way to go chris! :strong:  
  
Is that triple bw??  
  
damn strong!

  
way to go chris! :strong:  
  
Is that triple bw??  
  
damn strong!   
  
Nope, not quite, but I really am not too concerned about that, I just want to lift as much as possible.

damn, Chris 605 that is phuccin' crazy. I wish that would be me. That is some crazy ass weight there. 700 is not that far away as some mentioned before me. Congrats on the lift.

:thumbup: on´the 605 DL!!! WOW! Impressive strength gains! :hump:

Congrats Chris!! 700 is heading your way. :)

Great pull!!

  
No straps Monstar, I only use chalk on my heavy sets for deads.   
  
How the F*CK do you pull 605 without straps! :eek::eek:  
  
Thats seriously f*cking incredible chris, be proud.   
  
MS

... I am NOT going to resort to straps no matter what. But I need your help chris.   
  
Do you think that I should do static holds or what. My grip is whats stopping my in deads its really pissing me off.   
  
MS

Excellent lifting session, Chris.

  
I only use chalk on my heavy sets for deads.   
  
You use chalk? Pussy. :eek: :D

holy **** a 600 lb Dead...INCREDIBLE.

Superb!!!

Ok, heavy back, light biceps, heavy triceps, and light chest.  
  
I was sore as **** in my teres major (I think, in that area), my traps, and just generally run down from the heavy deads the other day. I would have taken more rest, but my work schedule had made it too long in between workouts. So, I was a tad under par today.  
  
V-Grip Pulldowns:  
3 warmups  
340 x 1  
340 x not quite 1  
  
Standing Strict Curls:  
2 warmups  
175 x 2  
  
Skulls:  
3 warmups  
265 x 1---tough  
  
Reverse Grip Bench:  
2 warmups  
245 x 2  
  
That was all.