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The Guardian
02-19-08, 5:19 pm
Out of high school, I weighed over 300 pounds and was almost all fat. It wasn't until I took a serious look in the mirror and realized that I despised what I saw staring back at me. Just like that, a switch was thrown. Like the switch that caused Frankenstein's monster to come to life, a monster within myself was awakened and was determined to overcome anything and everything in its path. In the beginning, I was clueless as we all were at one time. All I had was my uncles universal gym in his back garage. I managed to get myself down to about 175 pounds. It wasn't until I met a strength and conditioning coach who wasn't consumed by the commercial scene and was dedicated to seeing people reach their potentials that my journey truly began...

With 2 years of serious raw powerlifting training, I can only hope to exceed my expectations...
Current Stats:
Weight: 220
Height:5'7
Bench:375
Squat: 515
Deadlift:485

Just started a new training cycle...let the games begin...

The Guardian
02-19-08, 5:26 pm
Dynamic Warmup

Bench
45x1x10
95x1x10
135x1x10
185x1x6
225x1x5
255x1x3
275x1x2

Work Sets
305x5x3

Deload
205x1x6
175x1x8
145x1x12

Pullups (Neutral, Vertical Grip)
4x10

Overhead Tricep Extensions
110x3x10

DB Row
75x3x10 (each)

Shrugs
285x3x10

Circuit
Side Raise 12 (20)
B/O Raise 12 (20) x2

Ab Pulldown
150x3x15

All within an hour...not a bad first day at all...

Malloy1344
02-19-08, 5:28 pm
Lookin good bro. Strong numbers.

The Guardian
02-19-08, 5:50 pm
Appreciate it man, just gotta keep setting goals and then smoke em. First day back and am def feeling it, the real fun starts tomorrow...squatting...my fav.

The Guardian
02-20-08, 5:50 pm
Dynamic Warmup

Squat
45x1x10
135x1x10
185x1x8
245x1x6
285x1x5
345x1x3
395x1x2 Need to throw in another warm up set...

Work Sets
410x5x3

Deload
205x1x6
175x1x8
145x1x12

Good Mornings
185x4x5

Walking Lunges
35's x 2x12 (each)

Calf Raises
3/4 Stack x3x20

MB Situps x20
MB V-Ups x15 all x2
MB Russian Twists x10 each side

The Guardian
02-25-08, 9:28 pm
Dynamic Warmup

I've had this killer kink in the center of my back at the start of this week and just wont quit...it kills everytime I move...so i'll go easy on the deads...

Deadlift
45x1x10
135x1x10
185x1x10

Work
245x4x10

Incline Bench
185x4x10,8

Seated Row
150x3x10

Weighted Dips
25x4x10,8

High Clean Pulls
135x3x10

Calf Raises
3/4 stack 3x20

Circuit
Reverse Front Raise 10 (25) x2
Side Raise 10 (25) x2

Leg Crunch (each side) 30 x2
Strict Crunches 50 x2

The Guardian
02-25-08, 9:33 pm
Back is feeling a little better but damn...gotta shake it out someway or another...

Dynamic Warmup

Bench
45x1x10
95x1x10
135x1x10
185x1x8
225x1x6
255x1x3
295x1x1

Work
315x5x3

Backload
205x1x8
175x1x10
145x1x12

Pullups
3x10

Close Grip Decline Pushups
3x12

DB Row
75x3x10

Reverse Shrugs
270x3x10

Circuits
T-Raise 12 (20) x2
B/O Raise 12 (20) x2

Feeling better but not 100% yet...

The Guardian
02-27-08, 5:22 pm
Something I wrote after the bombed comp...


After pondering about it nonstop...thoughts just kept racing through my head until I realized that this is exactly what I needed. I needed to fail miserably, to know what it feels like to ashamed and utterly disgusted with oneself. I needed a cold hard wakeup call to rock my reality. Many will see this as a complete failure, but I look at it like this way; champions did not become champions overnight and by simply winning all the time. Its after years of dedication and heart, its when they were beaten and battered...when they forged through it all to their ultimate goal...that made them earn the title of "Champions". Its perseverence that pulled them through even when giving up was an easy out. This is just another stepping stone. Plateaus have been reached and I must surpass them. This failure has not destroyed my spirit...rather it renewed my conviction and added fuel to the fire that is burning deep inside...to become the best and most importantly of all, to prove to the person that I have to stare at in the mirror, that I am who I choose to be...and that nothing can keep me from my destiny.

-The Guardian

The Guardian
03-05-08, 7:31 pm
So i've chosen a competition on May 31st. The WNPF Nationals in Ephrata Pa. My goal isnt only to win...but to totally destroy the current records held in each of the three lifts for my age and weight class...and the best part, is that that is a totally achievable goal for the upcoming comp. Got about 3 months of solid training ahead of me...time to put the head down and forge ahead...let the games begin.

The Guardian
03-05-08, 7:43 pm
Ive been doing the same routine for a while now and decided it was time for a change. The gains were still moving along with my old program but I felt run down all the time and my body was totally trashed. Still going balls out of course, but change is a good thing...it may seem familiar to a few....

Monday
Squat
45x1x10
135x1x10
185x1x10
225x1x6

275x1x8
315x1x6
365x1x4
405x1x2


135x1x42...

Leg Curls
90x1x8
110x1x6
130x1x4
150x1x2
50x1x36

Need more weight next time...

Leg Extensions
90x1x8
120x1x6
160x1x4
190x1x2
60x1x59

Yet again...

Ab Circuit x2
Still need more weight...not bad for first day...def feel the dif

Tuesday
Deadlift
45x1x10
135x1x10
185x1x10
225x1x8

275x1x8
315x1x6
365x1x4
405x1x2
135x1x34

Deadlift needs some work...

DB Shrugs
100x1x8
110x1x6
120x1x4
140x1x2
50x1x60

Calf Raises
3/4 stack x5x12

Short but def sweet. Just putting it back to the basics.

The Guardian
12-24-08, 5:07 pm
Wokring 7/12's is no joke... still gettin it though. Back to it.

Dynamic Warmup

Leg Curls
120x3x10

Still Legged Box Deads
235x3x10

One Legged Curls
60x3x10 each

Squat
315x3x10

Leg Press
525x3x10

Leg Extensions
130x3x10

MB Abs

The Guardian
03-21-09, 6:52 pm
Leg day...i wasnt quite ready for this...

Squat
5x5x325

Leg Press
4x12x415

Leg Extenions
4x20x120

Air Squat (super narrow stance)
4x20 (Sounds useless but crippling)

Leg Curls
4x20x80

The Guardian
03-21-09, 7:01 pm
Really did it in...

DB Shoulder Press
4x8x85's

Standing BB Front Press
95x4x112

Shrugs
4x25x285

Side Raises
25x4x12

Front Raises
25x4x12

Dips
4x12(15)

Rope Pulldowns
4x12x110

Overhead Tri's into close grip pushups
4x10x70

Reverse Tri Extensions
4x15x110

Tri Pushdowns
1x30x60
1x30x80
1x20x110
1x50x50

B/O Bicep Curls
3x20x15 (3, 3 round sets)

Standing Rope Bicep Curls
3x12x60

Ab Pulldowns
3x50x130

The Guardian
07-08-09, 3:17 pm
Chest won't grow? I'll make it...

Flat Bench
235x6x6

Incline DB
70'sx4x10

Parallel Dips
4x10 (45lb Plate)

Decline DB's
70'sx4x10

Flat Fly's
35'sx5x10

It will catch up...all in due time...

Thenum1madhatter
07-09-09, 1:31 am
Out of high school, I weighed over 300 pounds and was almost all fat. It wasn't until I took a serious look in the mirror and realized that I despised what I saw staring back at me. Just like that, a switch was thrown. Like the switch that caused Frankenstein's monster to come to life, a monster within myself was awakened and was determined to overcome anything and everything in its path. In the beginning, I was clueless as we all were at one time. All I had was my uncles universal gym in his back garage. I managed to get myself down to about 175 pounds. It wasn't until I met a strength and conditioning coach who wasn't consumed by the commercial scene and was dedicated to seeing people reach their potentials that my journey truly began...

With 2 years of serious raw powerlifting training, I can only hope to exceed my expectations...
Current Stats:
Weight: 220
Height:5'7
Bench:375
Squat: 515
Deadlift:485

Just started a new training cycle...let the games begin...

Way to go brother. You destroy my lifts with those stats. You sneaky fuck. I'm going to have to get mean again. I feel it coming. just signed up for this forum and i'm going to be recording the absolute effects of Bulgarian Tribulus. I won't be taking anything else. This is going to be fun.

Thenum1madhatter
07-09-09, 1:33 am
Chest won't grow? I'll make it...

Flat Bench
235x6x6

Incline DB
70'sx4x10

Parallel Dips
4x10 (45lb Plate)

Decline DB's
70'sx4x10

Flat Fly's
35'sx5x10

It will catch up...all in due time...

How do you like those declines bro? I haven't pressed decline in 5 years. Do you estimate it increases overall strength or size?

Thenum1madhatter
07-09-09, 1:35 am
Leg day...i wasnt quite ready for this...

Squat
5x5x325

Leg Press
4x12x415

Leg Extenions
4x20x120

Air Squat (super narrow stance)
4x20 (Sounds useless but crippling)

Leg Curls
4x20x80

Damn dude killing it on the squats. I have to man up and start getting my weight up on that. I used to sit 315 but i switched everything over to explosive power to get speed and endurance up (jumping squats YAY!).

Thenum1madhatter
07-09-09, 1:38 am
Your shit looks together man. If you think I wasn't going to find out about this forum and use it to my absolute maximum advantage your one silly bastard. My sights where set on losing my weight and I did that and I'm kinda over it. I miss my heavy lifting. I am on the fences if i wanna go 5k diet again though. My previous lifting buddy Evan said it best "You don't have to run when your this big." *flexes 19.5in biceps in my face*


Like when a car finishes rolling down the street in good old Bristol... game on.

Thenum1madhatter
07-10-09, 1:21 am
Something I wrote after the bombed comp...


After pondering about it nonstop...thoughts just kept racing through my head until I realized that this is exactly what I needed. I needed to fail miserably, to know what it feels like to ashamed and utterly disgusted with oneself. I needed a cold hard wakeup call to rock my reality. Many will see this as a complete failure, but I look at it like this way; champions did not become champions overnight and by simply winning all the time. Its after years of dedication and heart, its when they were beaten and battered...when they forged through it all to their ultimate goal...that made them earn the title of "Champions". Its perseverence that pulled them through even when giving up was an easy out. This is just another stepping stone. Plateaus have been reached and I must surpass them. This failure has not destroyed my spirit...rather it renewed my conviction and added fuel to the fire that is burning deep inside...to become the best and most importantly of all, to prove to the person that I have to stare at in the mirror, that I am who I choose to be...and that nothing can keep me from my destiny.

-The Guardian

That's exactly the warrior i remember from back home. GATZU all the way! Keep it crazy.