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Phil800101
10-13-11, 12:04 pm
Enjoy, dude.

Thanks! I did.


Hope you're having a good time!

Thanks! Had a great time, as always.


Killer! Brutal! Sounds good. SUTAS! Gonna be feeling that one for sure.

I'm baaacckk....

You know the Forvm wouldn't be the same without my revolving set of stock responses/comments.


Have a good trip bud!

Thanks! It was.


Have a good trip Phil.

Thanks! It was, but I am glad to be home.

Phil800101
10-13-11, 12:09 pm
Got back from Virginia Monday afternoon. Trip was great, shooting was so-so. I did win my second consecutive Cold Stroh's award on team musket, and we took thirteenth in class A-1 musket (A-1 is the top class, which essentially makes us the 13th best musket team in the N-SSA, out of 200+ teams), which is awesome.

Feeling a bit run down this week, not to mention busy catching up with stuff and getting ready for my trip to Wisconsin this coming weekend. Taking this week off as well as a result, I figure the time off will do me more good than rushed or half-assed sessions. I have done some yardio though, and there was a lot of walking in Virginia.

Taking a break from supps for a few weeks as well. Part of it is financial, the other part of it is I figure it doesn't hurt to take a few weeks off from everything every now and then.

When I get back from Wisconsin, the plan is to do a week or two of higher rep stuff and Mr. Dead Phil to get my conditioning back up to snuff. After that I'm going to start doing 5/3/1.

jandirigma
10-13-11, 7:20 pm
Got back from Virginia Monday afternoon. Trip was great, shooting was so-so. I did win my second consecutive Cold Stroh's award on team musket, and we took thirteenth in class A-1 musket (A-1 is the top class, which essentially makes us the 13th best musket team in the N-SSA, out of 200+ teams), which is awesome.

Feeling a bit run down this week, not to mention busy catching up with stuff and getting ready for my trip to Wisconsin this coming weekend. Taking this week off as well as a result, I figure the time off will do me more good than rushed or half-assed sessions. I have done some yardio though, and there was a lot of walking in Virginia.

Taking a break from supps for a few weeks as well. Part of it is financial, the other part of it is I figure it doesn't hurt to take a few weeks off from everything every now and then.

When I get back from Wisconsin, the plan is to do a week or two of higher rep stuff and Mr. Dead Phil to get my conditioning back up to snuff. After that I'm going to start doing 5/3/1.

Mean stuff you're doing over there, Phil. Congrats on the shooting! Yeah, might as well scrimp on the supps for a while as long as you're still eating well. I feel the pain in the wallet from buying supps, now that I'm in a country where stuff's pricier too, hehe.

scals
10-14-11, 1:19 pm
You were in Virginia and didnt hit a brother up???

Mr. Dead
10-14-11, 1:22 pm
Mr. Dead Phil...???

Phil800101
10-29-11, 4:46 pm
Mean stuff you're doing over there, Phil. Congrats on the shooting! Yeah, might as well scrimp on the supps for a while as long as you're still eating well. I feel the pain in the wallet from buying supps, now that I'm in a country where stuff's pricier too, hehe.

Thanks bro! Yup, gotta cut corners where I can.


You were in Virginia and didnt hit a brother up???

I was in north-central VA, Winchester to be exact. If I recall correctly that's a ways away from your neck of the woods. Plus I was busy, not to mention I didn't have a car of my own out there, lol.

You know I'd drop you a line if I was in your area bro.


Mr. Dead Phil...???

Done some, need to do more.

Phil800101
10-29-11, 4:48 pm
Past two weeks I've been hitting some Mr. Dead Phil, yardio, and some high-rep low-weight shit to get the muscles warmed up and used to training again.

I'm going to be starting a 5/3/1 program up, either this coming week or the next one.

Funky
10-29-11, 7:08 pm
Past two weeks I've been hitting some Mr. Dead Phil, yardio, and some high-rep low-weight shit to get the muscles warmed up and used to training again.

I'm going to be starting a 5/3/1 program up, either this coming week or the next one.

You will kill the 5/3/1 brother! Have fun with it!

Bruiser
10-29-11, 7:48 pm
Past two weeks I've been hitting some Mr. Dead Phil, yardio, and some high-rep low-weight shit to get the muscles warmed up and used to training again.

I'm going to be starting a 5/3/1 program up, either this coming week or the next one.

Glad to hear you're joining the 5/3/1 cult too! Good luck with it. I'll be starting it as soon as I kick this fucking pneumonia.

Stone_Ghost
11-11-11, 11:14 pm
Where you at?

Phil800101
11-17-11, 4:21 am
You will kill the 5/3/1 brother! Have fun with it!

Thanks bro! I will.


Glad to hear you're joining the 5/3/1 cult too! Good luck with it. I'll be starting it as soon as I kick this fucking pneumonia.

Thanks my man! So far so good.


Where you at?

Around. Training. Started 5/3/1 for real this week, will be posting up some numbers tomorrow.

Phil800101
11-22-11, 2:40 pm
Started 5/3/1 for real last week.

Here are my maxes:

Military Press - 170
Deadlift - 450
Bench - 275
Squat - 425

For work sets, I'm following the recommendation and going with 90% of my max when I calculate the weights to use.

Basic split is as follows:

Monday - Mil Press/Assistance/Conditioning
Tuesday - Deadlift/Assistance/Conditioning
Wednesday - Off (Will add conditioning in near future)
Thursday - Bench/Assistance/Conditioning
Friday - Squat/Assistance/Conditioning

Some weeks I've been starting on Tuesday, which slides everything over by a day.

When I do lift, I focus on the main lift and then blast through the assistance work as quickly as possible while still getting quality work in, resulting in much sweating and a high heart rate. As I see it I'm getting additional conditioning from this, so that is definitely a plus.

I've got to run to the gym here pretty soon, but I will update with numbers from last week and today in the next day or two if not later today.

Funky
11-22-11, 2:45 pm
Started 5/3/1 for real last week.

Here are my maxes:

Military Press - 170
Deadlift - 450
Bench - 275
Squat - 425

For work sets, I'm following the recommendation and going with 90% of my max when I calculate the weights to use.

Basic split is as follows:

Monday - Mil Press/Assistance/Conditioning
Tuesday - Deadlift/Assistance/Conditioning
Wednesday - Off (Will add conditioning in near future)
Thursday - Bench/Assistance/Conditioning
Friday - Squat/Assistance/Conditioning

Some weeks I've been starting on Tuesday, which slides everything over by a day.

When I do lift, I focus on the main lift and then blast through the assistance work as quickly as possible while still getting quality work in, resulting in much sweating and a high heart rate. As I see it I'm getting additional conditioning from this, so that is definitely a plus.

I've got to run to the gym here pretty soon, but I will update with numbers from last week and today in the next day or two if not later today.


Looking good Phil! Kill it brother!

Appollonian
11-22-11, 4:21 pm
Can't wait to see the weights getting tossed around (controlled of course) Phil!

Phil800101
12-02-11, 9:48 pm
Looking good Phil! Kill it brother!

Thanks Larry! Doing my best.


Can't wait to see the weights getting tossed around (controlled of course) Phil!

Wait no further...

Phil800101
12-02-11, 10:02 pm
3+ Week

Standing BB Mil Press (Work Sets Listed)
110 x 3
125 x 3
140 x 6

BB Deadlifts (Work Sets Listed)
285 x 3
325 x 3
365 x 5

Flat BB Bench (Work Sets Listed)
175 x 3
200 x 3
225 x 5

BB Squat (Work Sets Listed)
270 x 3
310 x 3
345 x 4

5 Week

Standing BB Mil Press (Work Sets Listed)
100 x 5
115 x 5
135 x 5

BB Deadlifts (Work Sets Listed)
265 x 5
305 x 5
345 x 5

Flat BB Bench (Work Sets Listed)
165 x 5
190 x 5
215 x 5

BB Squat (Work Sets Listed)
250 x 5
290 x 5
330 x 5


1+ Week

Standing BB Mil Press (Work Sets Listed)
115 x 5
135 x 3
150 x 5

This brings us to the present. I was going to continue, but my lower back has been feeling tight...not injured, just sore...as lame as it sounds I think I did it doing yardio, lol. On top of that I've been feeling shitty and tired this whole week. Rather than half-ass it with a sketchy back, I've decided to re-start my 1+ week this coming week. I can always use more mil press work anyway, and this way I'll have a reliable spot for my squats, since I'll be hitting them at our ABC next Saturday.

Appollonian
12-02-11, 10:30 pm
Nice work Phil, and it's always good to listen to your body. The rest will let you rip it open at the ABC too.

DANO
12-02-11, 10:54 pm
Good plan... and what yardio can you do in December in Chicago??? haha

Themostocles
12-03-11, 12:39 pm
Holy schnikes, workouts!

Phil800101
12-04-11, 5:07 am
Nice work Phil, and it's always good to listen to your body. The rest will let you rip it open at the ABC too.

Thanks bro! That's how I looked at it.


Good plan... and what yardio can you do in December in Chicago??? haha

Thanks my man! Leaves, leaves, and more leaves...fucking tree bastards.


Holy schnikes, workouts!

Zoinks!

http://www.youtube.com/watch?v=1jgE-lrfZ3k

Tron
12-05-11, 3:28 pm
Smart man about the rest. I always expect Mr. Darin to be smart, though.

Phil800101
12-05-11, 4:15 pm
Smart man about the rest. I always expect Mr. Darin to be smart, though.

Thanks my man! I try, lol.

smoothballer
12-05-11, 8:38 pm
Soild!

Phil800101
12-06-11, 1:33 am
Soild!

Thanks bro!

Bruiser
12-06-11, 7:02 am
Killer work Phil

Funky
12-06-11, 7:41 am
Looking good Phil! What version of the 5/3/1 are you doing? Almost looks like you are combining the 5x5 and the 5/3/1 is why I ask.

Solid Dreams
12-06-11, 10:03 am
yardio in chicago must be brutal if it threw your lower back out.

Subbing you, I keep seeing you around and I'm trying to catch up with everyone. Especially after I saw your list of music in the pump thread. Fvkk yeah anthrax!

Phil800101
12-07-11, 6:46 am
Looking good Phil! What version of the 5/3/1 are you doing? Almost looks like you are combining the 5x5 and the 5/3/1 is why I ask.

Thanks Larry! I'm running Wendler's 5/3/1 for PL...for this first wave I'm not doing the heavy singles, and on the 5's week at the moment I'm sticking to the prescribed reps.


yardio in chicago must be brutal if it threw your lower back out.

Subbing you, I keep seeing you around and I'm trying to catch up with everyone. Especially after I saw your list of music in the pump thread. Fvkk yeah anthrax!

Thanks bro! I appreciate the support.

Lol, I just tweaked it a bit...I was pushing a mower up and down hills and doing quite a bit of raking and bending and shit.

Gotta love Anthrax.

Phil800101
12-07-11, 7:01 am
Tuesday 12/06/11

Night

Military Press Day (5/3/1)

Standing Military Press
Warmups with bar
65 x 5
85 x 5
100 x 5
115 x 5
135 x 3
150 x 6

Seated DB Press/Bent-Over DB Lateral Raises (Superset)
30s x 8; 30s x 8
30s x 8; 30s x 8
30s x 8; 30s x 8
30s x 8; 30s x 8
30s x 8; 30s x 8

Trap Bar Shrugs/V-Bar Cable Pullovers (Superset)
90 x 8; 100 x 8
90 x 8; 100 x 8
90 x 8; 100 x 8
90 x 8; 100 x 8
90 x 8; 100 x 8


Mr. Dead Phil

Incline Dreadmill

20 Minutes, 5 Incline, 3.5 Speed

Funky
12-07-11, 7:54 am
Tuesday 12/06/11

Night

Military Press Day (5/3/1)

Standing Military Press
Warmups with bar
65 x 5
85 x 5
100 x 5
115 x 5
135 x 3
150 x 6

Seated DB Press/Bent-Over DB Lateral Raises (Superset)
30s x 8; 30s x 8
30s x 8; 30s x 8
30s x 8; 30s x 8
30s x 8; 30s x 8
30s x 8; 30s x 8

Trap Bar Shrugs/V-Bar Cable Pullovers (Superset)
90 x 8; 100 x 8
90 x 8; 100 x 8
90 x 8; 100 x 8
90 x 8; 100 x 8
90 x 8; 100 x 8


Mr. Dead Phil

Incline Dreadmill

20 Minutes, 5 Incline, 3.5 Speed

Good Job Phil!

Themostocles
12-08-11, 2:26 am
Strong pressin... Enjoy the dreadmill

Tron
12-09-11, 2:13 pm
Strong pressin... Enjoy the dreadmill

He always does..... Skeery, I know.

Phil800101
12-10-11, 7:28 am
Good Job Phil!

Thanks Larry!


Strong pressin... Enjoy the dreadmill

Thanks Seth! Oh boy, did I! No, no, I did not...


He always does..... Skeery, I know.

I can't help it, the friction just feels so good...

Phil800101
12-10-11, 7:31 am
Wednesday 12/07/11

Night

Deadlift Day (5/3/1)

BB Deads
165 x 5
215 x 5
265 x 5
305 x 5
345 x 3
285 x 5

BB Rows
135 x 10
135 x 10
135 x 10
135 x 8
135 x 10

Yoke-Bar Goodmornings
95 x 8
95 x 8
95 x 8
95 x 8
95 x 10

Ez-Bar Curls/ABench Crunches (Superset)
50 x 10; 15
50 x 10; 15
50 x 10; 15
50 x 10; 15
50 x 10; 15

Phil800101
12-10-11, 7:32 am
Thursday 12/08/11

Night

Mr. Dead Phil

Incline Dreadmill

35 Minutes, 5 Incline, 3.5 Speed

Phil800101
12-10-11, 7:34 am
Friday 12/09/11

Night

Bench Day (5/3/1)

Flat BB Bench
100 x 5
125 x 5
150 x 5
190 x 5
215 x 3
240 x 4 (No spotter...easily had 5 or 6 with a spot)

Assisted Pull-Ups/Assisted Dips (Superset)
8; 8
8; 8
8; 8
6; 8
8; 8

Solid Dreams
12-10-11, 8:14 am
Man, I wish I had a yoke bar so I could try out good mornings without fucking myself.

Great job on the bench, psychology of the spot is a bitch sometimes. How much do you weigh now? I saw you did one night just cardio, was wondering if you're trying to cut or bulk up.

Appollonian
12-10-11, 11:14 am
Nice work Phil! I haven't had a good spot in awhile, but this week I benched in a rack where the bar could touch my chest while it was arched, but if I lay flat I can clear the bar and it boosted my confidence a bit for sure

Themostocles
12-10-11, 2:39 pm
Great couple of workouts, enjoy your weekend of being sore

Funky
12-10-11, 5:11 pm
Looking great phil! You enjoying the 5/3/1?

Phil800101
12-11-11, 2:16 am
Man, I wish I had a yoke bar so I could try out good mornings without fucking myself.

Great job on the bench, psychology of the spot is a bitch sometimes. How much do you weigh now? I saw you did one night just cardio, was wondering if you're trying to cut or bulk up.

Thanks bro! Yes it is, definitely makes it easier. Oh yeah definitely. I dunno, somewhere around 305-315. Trying to cut, but this time of year I just try to keep things in check. Once the new year hits I'll probably get really serious.


Nice work Phil! I haven't had a good spot in awhile, but this week I benched in a rack where the bar could touch my chest while it was arched, but if I lay flat I can clear the bar and it boosted my confidence a bit for sure

Thanks my man! Yeah, definitely helps to have a good spot. Cool, sounds like a good way to do it.


Great couple of workouts, enjoy your weekend of being sore

Thanks Seth! If only you knew how true that statement is, lol.


Looking great phil! You enjoying the 5/3/1?

Thanks Larry! Oh yes I am.

Phil800101
12-11-11, 2:46 am
Saturday 12/10/11

Afternoon; Chicago ABC

Squat Day 5/3/1

BB Squats
155 x 5
195 x 5
230 x 5
290 x 5
330 x 3
365 x 6

Leg Press
360 x 10
360 x 10
360 x 10

At this point I stopped. On that last set of the leg press I felt a "pop" and pull in my inner thigh, right near my groin. Some pain at first, not too intense (like a cramp), that subsided fairly quickly. Now it's just a little sore, and only when I move. I think all I did was pull/strain a groin muscle. Still, I'm not taking any chances...hitting it with ice and heat, Tiger Balm, and ibuprofen/Excedrin.

Thankfully, next week is my deload.

Themostocles
12-11-11, 11:58 pm
Definitely take it easy, and way to treat it right

Phil800101
12-12-11, 1:01 am
Definitely take it easy, and way to treat it right

Thanks bro! It's feeling better today, still sore, but not too bad.

Tron
12-12-11, 9:44 am
At this point I stopped. On that last set of the leg press I felt a "pop" and pull in my inner thigh, right near my groin. Some pain at first, not too intense (like a cramp), that subsided fairly quickly. Now it's just a little sore, and only when I move. I think all I did was pull/strain a groin muscle. Still, I'm not taking any chances...hitting it with ice and heat, Tiger Balm, and ibuprofen/Excedrin.

Thankfully, next week is my deload.

You best watch that stuff! We need you healthy so you can talk smack to ol' Nixy-poo.

Nix0r
12-12-11, 10:41 am
You best watch that stuff! We need you healthy so you can talk smack to ol' Nixy-poo.

That's true; I want some kind of competition for this.

Funky
12-12-11, 10:49 am
Saturday 12/10/11

Afternoon; Chicago ABC

Squat Day 5/3/1

BB Squats
155 x 5
195 x 5
230 x 5
290 x 5
330 x 3
365 x 6

Leg Press
360 x 10
360 x 10
360 x 10

At this point I stopped. On that last set of the leg press I felt a "pop" and pull in my inner thigh, right near my groin. Some pain at first, not too intense (like a cramp), that subsided fairly quickly. Now it's just a little sore, and only when I move. I think all I did was pull/strain a groin muscle. Still, I'm not taking any chances...hitting it with ice and heat, Tiger Balm, and ibuprofen/Excedrin.

Thankfully, next week is my deload.

Great work on the Squats! Watch out for pops they may have to potential to injure you! Hope you are ok!

DANO
12-12-11, 12:21 pm
Saturday 12/10/11

.hitting it with ice and heat, Tiger Balm, and ibuprofen/Excedrin.

Thankfully, next week is my deload.

Watch out where you get that Tiger Balm!! haha
glad it is feeling better buddy.

Appollonian
12-12-11, 1:18 pm
Nice work Phil! I know all too well leg pain can derail training, hope it's nothing serious for you.


Watch out where you get that Tiger Balm!! haha
glad it is feeling better buddy.

LOL... I also know all to well the dangers of Tiger Balm applications...

Phil800101
12-13-11, 3:11 am
You best watch that stuff! We need you healthy so you can talk smack to ol' Nixy-poo.

Damn straight.


That's true; I want some kind of competition for this.

Don't worry, I'm already planning out my first video.


Great work on the Squats! Watch out for pops they may have to potential to injure you! Hope you are ok!

Thanks Larry! Yeah, as soon as I felt it I stopped. It's feeling much much better today, almost nonexistent.


Watch out where you get that Tiger Balm!! haha
glad it is feeling better buddy.

Thanks bro! Lol, yeah, gotta be careful.


Nice work Phil! I know all too well leg pain can derail training, hope it's nothing serious for you.



LOL... I also know all to well the dangers of Tiger Balm applications...

Thanks my man! Oh yes it most certainly can...thankfully it just seems to be a minor strain. Lol, yup.

Enforcer
12-13-11, 8:26 am
Stromng shit in here bro, I am very impressed by seeing how much your numbers have improved over time. Keep up the hard ass work it is truly paying off

Phil800101
12-13-11, 10:10 am
Stromng shit in here bro, I am very impressed by seeing how much your numbers have improved over time. Keep up the hard ass work it is truly paying off

Thanks bro! I'm just doing my best to keep getting stronger and make some things happen. Will do my man, continual improvement is the goal for sure.

Phil800101
12-14-11, 8:02 am
Tuesday 12/13/11

Night

Military Press (Deload)

Standing BB Military Press
Warmup with bar.
65 x 5
80 x 5
95 x 5

Reverse Pec Deck
100 x 8
100 x 8
100 x 8

Rope Cable Pullovers
100 x 8
100 x 8
100 x 8

Plate-Loaded Machine Shrugs
90 x 8
90 x 8
90 x 8


Mr. Dead Phil

Incline Dreadmill

30 Minutes, 5 Incline, 3.5 Speed

Funky
12-14-11, 8:06 am
AWWWW recovery deload week!

smoothballer
12-14-11, 9:37 am
Deeeeeeeeeeeeeeeeeeeeeeeeload!

Nix0r
12-14-11, 9:39 am
How is your vag holding up this week?

ghost
12-14-11, 9:52 am
How is your vag holding up this week?

heard he just got the JUMBO box of Vagisil in last night.

Phil800101
12-14-11, 11:05 am
AWWWW recovery deload week!


Deeeeeeeeeeeeeeeeeeeeeeeeload!

Yup.


How is your vag holding up this week?

Pretty well, actually. You'll have to be more gentle next time...


heard he just got the JUMBO box of Vagisil in last night.

Indeed, thanks for letting me borrow it...I'll send it back as soon as I'm done.

ghost
12-14-11, 11:17 am
Yup.



Pretty well, actually. You'll have to be more gentle next time...



Indeed, thanks for letting me borrow it...I'll send it back as soon as I'm done.

Send it to kermit, he lent it to me.

Phil800101
12-14-11, 11:34 am
Send it to kermit, he lent it to me.

Will do.

Phil800101
12-15-11, 1:15 am
Wednesday 12/14/11

Night

Deadlift (Deload)

BB Deads
165 x 5
205 x 5
245 x 5

T-Bar Rows
100 x 8
100 x 8
100 x 8

Seated Leg Curls
80 x 8
80 x 8
80 x 8

Standing Cable Curls
80 x 20

Crunches
10
10
10

Mr. Dead Phil

Fast-walked around track for 30 minutes.

Funky
12-15-11, 7:45 am
Looking good Phil! Keep on pushing my man!

Phil800101
12-15-11, 3:33 pm
Looking good Phil! Keep on pushing my man!

Thanks Larry! Will do bro.

smoothballer
12-16-11, 7:45 am
Super Solid!

Funky
12-16-11, 7:52 am
Super Solid!

You used too many words LOL

Phil800101
12-16-11, 12:43 pm
Super Solid!

Thanks Derek! I'm looking forward to big boy weights again next week though, lol.


You used too many words LOL

I approve of the variation he used, ha ha.

Funky
12-16-11, 12:54 pm
Thanks Derek! I'm looking forward to big boy weights again next week though, lol.



I approve of the variation he used, ha ha.

Solid!

Appollonian
12-16-11, 1:14 pm
You used too many words LOL


Solid!

LOL! The apple I'm eating almost flew out my nose on this one...

Nice deload work Phil, getting ready for the onslaught next week I'm sure. Me, I'm ready for my deload next week...

Phil800101
12-16-11, 3:42 pm
Solid!

Brutal! Sick! I bet you'll be feeling that one tomorrow!


LOL! The apple I'm eating almost flew out my nose on this one...

Nice deload work Phil, getting ready for the onslaught next week I'm sure. Me, I'm ready for my deload next week...

Thanks bro! I know how that goes, I was definitely ready myself.

Lol, yup.

Phil800101
12-16-11, 4:08 pm
Friday 12/16/11

Afternoon

Bench Press (Deload)

Flat BB Bench
Warmups with bar.
100 x 5
125 x 5
150 x 5

Seated Dip Machine
100 x 8
100 x 8
100 x 8

Wide-Grip Cable Lat Pulldowns
100 x 8
100 x 8
100 x 8

Seated Machine Rows
80 x 20

Mr. Dead Phil

Incline Dreadmill

30 Minutes, 5 Incline, 3.5 Speed


So many fucking toolbags in the gym today, must be due to college semester breaks. For example, this one skinny-ass dickhead was strutting around with this sleeves-cut-off frat shirt on, and then doing 1/5 reps (yes, less than a quarter) on the bench with about 185 (I don't care what you can or can't lift, just do it right. I have more respect for someone who can barely move 95 pounds but is using proper form than some jerkoff half-assed repping 315). There were some other shitheads walking around with ELS acting like they owned the place, while not surprisingly doing very little if any actual work.

Anyway, the fuckwads around me pissed me off quite a bit (as if that wasn't obvious, lol). Because of that, I did all my sets for bench with significant pauses, and the accessory work sets were more like giant sets...I basically paused every 8 and then started again. Overall this whole workout minus the dreadmill took me about 10-15 minutes.

Instead of letting it distract me, when people like this piss me off it just motivates me to hit it harder...more fuel for the fire. I just hope they're around next week when I'm back to playing with the big boy weights...

Themostocles
12-17-11, 9:52 am
LOL, thats why I either lift at opening or closing... The idiotic elements are usually off to be stupid, or still sleeping off stupidity at that point

Nix0r
12-17-11, 3:39 pm
Welcome to every day of lifting for me.

Phil800101
12-18-11, 8:55 am
LOL, thats why I either lift at opening or closing... The idiotic elements are usually off to be stupid, or still sleeping off stupidity at that point

Yup, same here...when I'm there at night the douchebaggery is usually at a minimum.


Welcome to every day of lifting for me.

I think if I lifted in your gym my head would explode.

Phil800101
12-18-11, 8:59 am
Saturday 12/17/11

Afternoon

Squat (Deload)

BB Squat
Warmups with bar.
155 x 5
195 x 5
230 x 5

Leg Extensions
100 x 10
100 x 10
100 x 10

Lying Leg Curls
100 x 10
100 x 10
100 x 10

Abench Crunches
10
10
10

Ideally I would have liked to do different stuff than the leg extensions and curls, but I was still feeling my groin pull a bit and didn't want to push it.

Bruiser
12-18-11, 10:08 am
Nice leg day Phil. Let me know when your next ABC is gonna be and I'll try to plan one in Madison a different weekend so they don't overlap.

Phil800101
12-18-11, 9:19 pm
Nice leg day Phil. Let me know when your next ABC is gonna be and I'll try to plan one in Madison a different weekend so they don't overlap.

Thanks Leigh! Will do bro.

Tron
12-20-11, 10:51 am
Ideally I would have liked to do different stuff than the leg extensions and curls, but I was still feeling my groin pull a bit and didn't want to push it.

Smart man.

Funky
12-20-11, 11:14 am
Good deload!

Phil800101
12-20-11, 2:33 pm
Smart man.

Thanks! I try to be...


Good deload!

Thanks bro! Really excited about hitting real weights today...

Nix0r
12-20-11, 3:08 pm
Deload over? Hallelujah.

Phil800101
12-20-11, 4:06 pm
Deload over? Hallelujah.

http://www.youtube.com/watch?v=d4_Z6ablci4&feature=related

Phil800101
12-21-11, 6:21 pm
Tuesday 12/20/11

Evening

Military Press Day (5/3/1)

Standing Military Press
Warmups with bar.
65 x 5
85 x 5
95 x 3
115 x 3
130 x 3
145 x 7
155 x 1
165 x 1
175 x 1 (Forced)

Bent-Over DB Lateral Raises
30s x 10
30s x 10
30s x 10
30s x 10
30s x 10

Rope Tricep Extensions
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

BB Shrugs
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Mr. Dead Phil

Recumbent Bike, 30 Minutes, Level 6

Appollonian
12-21-11, 6:29 pm
Awesome work Phil! Is that a PR for you?

And cause I haven't asked in awhile, how's the body weight looking like these days?

Nix0r
12-21-11, 6:44 pm
Pumptacular!

Phil800101
12-21-11, 8:51 pm
Awesome work Phil! Is that a PR for you?

And cause I haven't asked in awhile, how's the body weight looking like these days?

Thank you sir! I think so, I need to keep better track of rep PRs, especially doing the 5/3/1.

I dunno, somewhere around 300-something. I don't worry about it too much between Thanksgiving and Christmas, I just try to enjoy myself without going overboard.


Pumptacular!

Thanks bro! What the fuck is a pump?

Phil800101
12-21-11, 10:37 pm
So, I've been doing some reading, and I don't think I actually pulled my groin.

Based on where I've felt pain and what not, and that I injured it on the leg press, I'm pretty sure that what I've actually done is strain my psoas muscle (hip flexor; instrumental in moving knees towards chest).

I've had problems with my psoas before, especially when I was running.

Right now pain is intermittent, and only with motion that utilizes the muscle. On a scale of 1-10, when I do get a flash of pain it's in the 1-2 range...I notice it, but it's not really detrimental. It's been a little up and down, but it hasn't gotten worse.

I'm going to work on stretching more frequently, and specifically stretching out the psoas. From
my reading it's too deep for icing to be effective, but heat works well. Like I said, I've injured this muscle before (I didn't recognize it as such at first because this time the sprain is lower on the muscle than it was in the past), so I know some stretches that work well. As for training, I'm just going to play it by ear and see how things go.

Phil800101
12-22-11, 12:34 am
Wednesday 12/21/11

Evening

Deadlift Day (5/3/1)

BB Deadlifts
165 x 5
205 x 5
250 x 3
290 x 3
335 x 3
375 x 5 (I wanted at least 1-2 more)
405 x 1
425 x 1
435 x 1

T-Bar Rows
135 x 8
135 x 8
135 x 8
135 x 6
100 x 8

Seated Leg Curls (Lower back was fucking fried, otherwise I would have done SLDL or GM)
100 x 8
100 x 8
100 x 8
100 x 10
100 x 10

Bicep Fuckaround
DB Preachers - 30 x 8
Standing EZ-Bar Curls - 30 x 25
Standing Hammer Curls - 15s x 10, 15s x 10
Standing EZ-Bar Curls - 80 x 6, 90 x 4

Crunches
20
20
20
20

Leg Lifts (6" Static Hold)
15 Seconds
15 Seconds
15 Seconds
15 Seconds

Flutter Kicks
25

Mr. Dead Phil

Recumbent Bike, 30 Minutes, Level 6

LegendKillerJosh
12-22-11, 12:53 am
You got a pretty strong back there friend. I like the deadlifts especially, combining a set of 5 with the heavy stuff before hitting singles.

Themostocles
12-22-11, 1:39 am
Strong work, bet youre glad the deload is over

Phil800101
12-22-11, 2:23 am
You got a pretty strong back there friend. I like the deadlifts especially, combining a set of 5 with the heavy stuff before hitting singles.

Thanks Josh! It was pretty killer, 5/3/1 is some good shit.


Strong work, bet youre glad the deload is over

Thanks Seth! Oh hell yes I am.

Funky
12-22-11, 7:18 am
Great work going on in here Phil! Last couple looked great congrats on the pretty sure of PR! LOL

Phil800101
12-22-11, 1:51 pm
Great work going on in here Phil! Last couple looked great congrats on the pretty sure of PR! LOL

Thanks Larry! I am definitely feeling it today.

Solid Dreams
12-23-11, 3:53 pm
Wednesday 12/21/11

Evening

Deadlift Day (5/3/1)

BB Deadlifts
165 x 5
205 x 5
250 x 3
290 x 3
335 x 3
375 x 5 (I wanted at least 1-2 more)
405 x 1
425 x 1
435 x 1

T-Bar Rows
135 x 8
135 x 8
135 x 8
135 x 6
100 x 8

Seated Leg Curls (Lower back was fucking fried, otherwise I would have done SLDL or GM)
100 x 8
100 x 8
100 x 8
100 x 10
100 x 10

Bicep Fuckaround
DB Preachers - 30 x 8
Standing EZ-Bar Curls - 30 x 25
Standing Hammer Curls - 15s x 10, 15s x 10
Standing EZ-Bar Curls - 80 x 6, 90 x 4

Crunches
20
20
20
20

Leg Lifts (6" Static Hold)
15 Seconds
15 Seconds
15 Seconds
15 Seconds

Flutter Kicks
25

Mr. Dead Phil

Recumbent Bike, 30 Minutes, Level 6
swole back, buddy!

Phil800101
12-25-11, 2:38 am
swole back, buddy!

Thanks Sean! I felt like I had been hit by a Mack Truck on Thursday.

Phil800101
12-25-11, 2:42 am
Friday 12/23/11

Afternoon

Bench Day (5/3/1)

Flat BB Bench Press
Warmups with bar.
100 x 5
125 x 5
155 x 3
180 x 3
205 x 3
230 x 8
245 x 1
255 x 1
265 x 1 (Smoked it easy.)

CGBP
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

Assisted Pullups/Assisted Dips (Superset)
8; 8
8; 8
8; 8
4; 6
4; 6

Mr. Dead Phil

Recumbent Bike, 30 Minutes, Level 6

Phil800101
12-25-11, 3:10 am
Saturday 12/24/11

Afternoon

Squat Day (5/3/1)

BB Squats
Warmups with bar.
155 x 5
195 x 5
235 x 3
275 x 3
315 x 3
355 x 5

Stopped here with the squats, didn't do the heavy singles. For the 235 and 275, I could feel it in my strained psoas, some minor pain, nothing major. With the 315 and 355 the pain was stronger, and affected my depth on some reps. Basically, I was only going as deep as I could go until I really felt some pain. I'd say one rep of the 315 and about two reps of the 355 were shitty...barely at depth or just above it. I was really feeling it after rep #5 of the 355, so I decided to rack it...I didn't want to push it and make the strain worse or possibly even tear the muscle. I wasn't feeling any pain in between sets, and I did stretch before, during, and after the squats. I stretched it out periodically throughout the rest of the workout as well. So far, so good, the strain seems to be getting better. For now I'm just going to keep stretching, taking NSAIDS, and training around it.

Yoke Bar GMs
95 x 8
95 x 8
95 x 8
95 x 8
95 x 8

Plate-Loaded Leg Extensions
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

SLDL/Standing BW Calf Raises (Superset)
135 x 10; 15
135 x 10; 15
135 x 10; 15
135 x 10; 15
135 x 8; 15

Abench Crunches
20
20
20
20

I much prefer the leg press, but I am avoiding it until my strain is healed. I know I'm injured, and that I did what I could with the squats. Regardless I'm kinda pissed off and feeling weak for not being able to hit more reps of the 355, or heavy singles...not to mention that some of my reps on the 315 and 355 were shitty when it came to the depth. Again, I know I did what I could given the injury, but with the rest of this week having been so solid I was hoping today would have been the same.

Not a bad day overall though, and a less-than-stellar day of training is better than no day of training. Now it's two days of solid rest followed by my 5's week. Hopefully my strain will be all healed up when it's time for my 1's week.

Phil800101
12-25-11, 1:13 pm
Peter Stormare and I would like to wish everyone a Merry Christmas:

http://www.youtube.com/watch?v=IEXWw9MUeTc

twoheadedboy
12-26-11, 4:57 pm
Nice work Phil. You'll have the wheels back in form in no time!

Funky
12-26-11, 5:00 pm
Srong work Phil. Smart work stopping before it became major!

Phil800101
12-26-11, 5:30 pm
Nice work Phil. You'll have the wheels back in form in no time!

Thanks Chris! That's what I'm hoping for.


Srong work Phil. Smart work stopping before it became major!

Thanks Larry! Gotta train smart, there is a fine line between being a hardass and a dumbass.

Themostocles
12-26-11, 11:17 pm
Srong work Phil. Smart work stopping before it became major!

This ^^^

Hope you got some good shit on Xmas

Phil800101
12-27-11, 10:07 am
This ^^^

Hope you got some good shit on Xmas

Thanks bro! I did, and I see in your journey that you did as well. Good times.

Phil800101
12-28-11, 11:20 pm
Wednesday 12/28/11

Evening

Military Press Day (5/3/1)

BB Military Press
Warmups with bar.
65 x 5
85 x 5
105 x 5
120 x 5
135 x 8 (PR?)

BB Shrugs
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Bent-Over DB Lateral Raises
30s x 10
30s x 10
30s x 10
30s x 10
30s x 10

Standing Rope Pullovers
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10

Funky
12-29-11, 7:30 am
Wednesday 12/28/11

Evening

Military Press Day (5/3/1)

BB Military Press
Warmups with bar.
65 x 5
85 x 5
105 x 5
120 x 5
135 x 8 (PR?)

BB Shrugs
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Bent-Over DB Lateral Raises
30s x 10
30s x 10
30s x 10
30s x 10
30s x 10

Standing Rope Pullovers
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10


Very nice! Congrats on the PR? !! LOL

Nix0r
12-29-11, 10:27 am
Way to go?

Solid Dreams
12-29-11, 12:18 pm
hey look a maybe pr. great job buddy!

Everytime I do MP I love it a little bit more.

Tron
12-29-11, 2:03 pm
So I gotta know... PR or not?!?!

Phil800101
12-29-11, 4:44 pm
Very nice! Congrats on the PR? !! LOL

Thanks bro! I know, right? Lol, I never kept track of my mil press in terms of PRs or anything.


Way to go?

Thanks my man! I think so?


hey look a maybe pr. great job buddy!

Everytime I do MP I love it a little bit more.

Thanks Sean! Same here, my form has really improved over the past few months.


So I gotta know... PR or not?!?!

Maybe? Ha ha ha.

DANO
12-29-11, 5:14 pm
looks good Phil! keep the PR?'s coming! haha

Phil800101
12-29-11, 11:51 pm
looks good Phil! keep the PR?'s coming! haha

Thanks my man! Will do?

Phil800101
12-30-11, 12:05 am
Thursday 12/29/11

Deadlift Day (5/3/1)

BB Deadlift
135 x 5
225 x 5
275 x 5
315 x 5
355 x 5

And that was it. This fucking sucked. Plain and simple, I just didn't really feel like training tonight. Still, I told myself to quit being a pussy and went anyway. I knew something was fucked up when the 275 felt heavy. I hit the required reps on the 355, but barely...I should have been able to get at least 1-3 more.

After this, I thought back to the 5/3/1 book, and the concept of picking your battles. I realized that I wasn't feeling it, my head and heart weren't in it, and I just felt shitty.

Originally, my plan was to train four days in a row this week. Tomorrow I am busy as fuck though...I have to go out to my gun club early in the morning and help with some maintenance work, my relatives from Michigan are coming in tomorrow afternoon for a visit, and then I have to pick up my aunt and uncle at the airport tomorrow evening.

Rather than try to cram in a session tomorrow, I'm going to double it up and hit a major session on Saturday. The gym should be nice and empty, and I figure I'll get better results doing more with a day off to get my head straight than to try and force a session tomorrow when I'm feeling seriously pressed for time.

I'm actually excited for Saturday now, I'm going to be going out of 2011 with a fucking bang.

Themostocles
12-30-11, 1:42 am
Glad I wont be the only one in on Saturday. And shit shows happen... I bailed my session tonight to try to get over some shit, and I needed that 14hours of sleep lol. Besides its a marathon, missing a step wont kill you

Phil800101
12-30-11, 3:04 am
Glad I wont be the only one in on Saturday. And shit shows happen... I bailed my session tonight to try to get over some shit, and I needed that 14hours of sleep lol. Besides its a marathon, missing a step wont kill you

Nope.

Yes they do, all part of the game. Sounds like a good call on your part. Indeed...it just fucked with my head because deads are usually almost always a sure thing for me. A good reality check never hurts though.

DANO
12-30-11, 10:59 am
Good plan Phil... Deads are a funny lift, some days you own them, and others they own you.

Famous last words: "Oh, I got this" and that is usually followed by an epic fail! haha

Phil800101
12-31-11, 2:04 am
Good plan Phil... Deads are a funny lift, some days you own them, and others they own you.

Famous last words: "Oh, I got this" and that is usually followed by an epic fail! haha

Thanks bro! Yes indeed, you are correct sir.

Oh yes, most definitely, ha ha.

Cellardweller
12-31-11, 10:56 am
You still got in there and got it done Phil. That's another brick in the wall whither you felt great or not. Plus, you still hit your reps. Wasn't all bad. Kill it today.

Phil800101
12-31-11, 2:44 pm
You still got in there and got it done Phil. That's another brick in the wall whither you felt great or not. Plus, you still hit your reps. Wasn't all bad. Kill it today.

Thanks Mike! Will do bro, that is the plan.

Phil800101
12-31-11, 11:18 pm
Saturday 12/31/11

Late Afternoon

Squat/Bench Day (5/3/1)

BB Squats
Warmups with bar.
135 x 5
195 x 5
255 x 5
295 x 5
335 x 8 (Depth on some were shitty).

Flat BB Bench Press
Warmups with bar.
105 x 5
135 x 5
165 x 5
190 x 5
215 x 8

CGBP
135 x 10
135 x 10

Seated Leg Curls
100 x 10
100 x 10

Yoke Bar GMs
115 x 8
115 x 8

Leg Extensions
100 x 10
100 x 10

Seated Cable Rows
120 x 10
120 x 10

Assisted Pullups/Assisted Dips (Superset)
8; 8
8; 8

Like I said, depth on some of my squat reps was shitty, but there wasn't much I could do. Injury is still bugging me, so depth was limited to where I would start to feel serious pain. Stretched before, during, and after, it isn't any worse than it was before but it isn't any better either.

I've been doing some thinking. It's been three weeks since I injured myself, and it hasn't gotten significantly better. While I don't think I'm making it any worse, I think that trying to train around it is preventing it from healing properly. However, my upper body work hasn't suffered. I can feel it somewhat when I'm deadlifting, and really feel it when I'm squatting. In both cases, lighter weight feels fine, with little to no pain. It's when I get above 225 for either lift that the injury becomes noticeable.

So, I think that next week I am going to deadlift and squat deload style (or possibly with lighter weight and higher reps to work on speed and endurance), while doing military press and bench normally. All accessory work will be done normally as well. The week after that is my overall deload. Considering that I was seeing improvement right up to and just after my deload a few weeks back, I think that two weeks of light weight should allow things to heal up nicely. If I need more time at that point then I will give it more time. In the long run I think that trying to train around this injury the way I have been for the last two weeks will do more harm than good.

Once I'm good to go and able to squat/pull heavy again I'm going to start back with the maxes I've been using for my current wave.

On another note, shit gets real diet-wise come Monday. My younger brother and I are dieting together, which will be a big help for both of us I think. Especially since he likes to cook, this time I'm really going to focus on eating more quality foods as opposed to just lower calories and lower fat but with a lot of processed shit.

Funky
01-01-12, 7:06 am
Sounds loke you are moving in the right direction Phil! Listen to your body and gove it the time it needs!

Appollonian
01-01-12, 9:50 am
That's exactly how it should be done Phil. I had to take about a month off of 5/3/1 training after my son was born, but honestly a big part was due to my right ham/glute hurting. Taking a few weeks or months now will help us ensure long term lifting.

Themostocles
01-01-12, 2:40 pm
Id say enjoy the dieting, but Id be a hypocritical fuck stick if I did... I love me some food!

Phil800101
01-03-12, 6:05 am
Sounds loke you are moving in the right direction Phil! Listen to your body and gove it the time it needs!

Thanks Larry! Will do.


That's exactly how it should be done Phil. I had to take about a month off of 5/3/1 training after my son was born, but honestly a big part was due to my right ham/glute hurting. Taking a few weeks or months now will help us ensure long term lifting.

Thanks Josh! Yup, gotta train smart...can't let the ego get in the way of reality.


Id say enjoy the dieting, but Id be a hypocritical fuck stick if I did... I love me some food!

Lol, so do I...one day in and I'm looking forward to my cheat day already.

Phil800101
01-03-12, 6:10 am
Monday 01/02/11

Morning

Bodyweight: 316.6


Evening

Mr. Dead Phil

Incline Dreadmill

30 Minutes, 5 Incline, 3.5 Speed


Yup, started the diet today: http://www.youtube.com/watch?v=_JUCfX1P1ik

twoheadedboy
01-03-12, 7:47 am
I'm "dieting" a bit too...we're all in the same boat! Keep it strong!

Nix0r
01-03-12, 9:55 am
Dare I say that makes three of us now?

Chicago is going to be so pretty at the Arnold.

DANO
01-03-12, 11:28 am
Nice.... I predict 275 by the Arnold.

Solid Dreams
01-03-12, 3:05 pm
275? 260! You got it Phil!

smoothballer
01-03-12, 3:44 pm
Good Luck with the diet bud

Phil800101
01-04-12, 1:58 am
I'm "dieting" a bit too...we're all in the same boat! Keep it strong!

Thanks Chris! Will do.


Dare I say that makes three of us now?

Chicago is going to be so pretty at the Arnold.

Hell yeah we will, so so pretty.


Nice.... I predict 275 by the Arnold.

Thanks bro! I wish...275 is my current goal, but for The Cage I'm shooting for 295 or less. Ten pounds a month is very doable.


275? 260! You got it Phil!

Thanks Sean! That's a tall order for eight weeks, lol. I hope to be down to 242 within a year if not sooner.


Good Luck with the diet bud

Thanks Derek! So far so good, having my brother dieting with me definitely helps.

Phil800101
01-04-12, 2:02 pm
Tuesday 01/03/11

Evening

Military Press Day (5/3/1)

Standing BB Military Press
Warmup with bar.
65 x 5
80 x 5
95 x 5
120 x 5
135 x 5
150 x 6
155 x 1
165 x 1
175 x 0

Bent-Over DB Lateral Raises
30s x 10
30s x 10
30s x 10
30s x 10
30s x 10

BB Shrugs
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Standing Rope Pullovers
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10

Mr. Dead Phil

Incline Dreadmill

20 Minutes, 5 Incline, 3.5 Speed

Phil800101
01-04-12, 2:04 pm
Wednesday 01/04/11

Morning

Bodyweight: 310.8 (Down 5.8 from 01/02)

Greek yogurt and water are my friends...

Funky
01-04-12, 2:13 pm
Wednesday 01/04/11

Morning

Bodyweight: 310.8 (Down 5.8 from 01/02)

Greek yogurt and water are my friends...

We found this Dannon Greek yogurt with fruit at the bottom it is the shit! Oikos I think its called love it!!

DANO
01-04-12, 2:23 pm
Wednesday 01/04/11

Morning

Bodyweight: 310.8 (Down 5.8 from 01/02)

Greek yogurt and water are my friends...

SEEE!! 275 is doable! haha

Phil800101
01-04-12, 2:24 pm
We found this Dannon Greek yogurt with fruit at the bottom it is the shit! Oikos I think its called love it!!

Cool. I like the Chobani stuff, especially since it was on sale at the grocery store, ha ha.

Phil800101
01-04-12, 2:26 pm
SEEE!! 275 is doable! haha

Lol, I can all but guarantee that most if not all of that is water. Still keeping my fingers crossed for my next trip to the scale though, ha ha.

Themostocles
01-04-12, 11:11 pm
Weight is weight, and it had to come off sometime...

Phil800101
01-05-12, 3:21 am
Weight is weight, and it had to come off sometime...

Thanks T! That is true, I'm just trying to keep myself grounded and focused. First few weeks are always the hardest, and I don't want to start slacking off thinking I'm Superman or some shit, lol.

Phil800101
01-05-12, 3:25 am
Wednesday 01/04/11

Evening

Mr. Dead Phil

Incline Dreadmill

40 Minutes, 5 Incline, 3.5 Speed


I've been taking short naps before training. Last two nights I was dragging ass on got there later than planned...only had 20 minutes for the dreadmill last night before the gym would close, and got there a little bit later than that tonight. Decided to make up for yesterday's dreadmill deficiency and hit my deadlift work tomorrow, as opposed to it being a day off. Weights will be light tomorrow anyway, so it's not going to knock me out the same as when I'm pulling heavy.

Themostocles
01-05-12, 3:31 am
Thanks T! That is true, I'm just trying to keep myself grounded and focused. First few weeks are always the hardest, and I don't want to start slacking off thinking I'm Superman or some shit, lol.

Nor get discouraged because you arent losing that on a regular basis. Best of luck at it, its a struggle.

Phil800101
01-05-12, 3:47 am
I'm sticking with the 5/3/1 with the same split...Military Press/Deadlift/Off/Bench/Squat/Off/Off...Monday-Friday or Tuesday-Saturday (as I've been doing it) This week and next Mr. Dead Phil will be done on the dreadmill five days a week, Monday-Friday (after lifting and also on my day off).

After my deload week, I'm going to return to hitting the recumbent bike in the AM. Low-intensity stuff to get the metabolism going and burn fat. That will be done six days a week. Dreadmill will be kept to the five days.

Currently I'm taking no supplements, other than vitamin C, a probiotic/digestive enzyme complex, fiber, and a generic joint supplement. After my deload week, I will be using the following stack:

Pak
Omega
Flex
Rage
Pump
Nitro
Pro & Oats
Atomic 7
Vitamin C
Fiber
Probiotic

In the future, I may add in Cuts, Stak, and PM...as well as Uni-Liver, Beef Aminos, and Egg Aminos. That all depends on what my job and money situation looks like.

When it comes to the diet, I'm keeping it simple. I'm drinking water throughout the day, getting in 2+ gallons by my count. As for meals, I'm eating every 2-3 hours, but keeping it within 100-300 calories per meal/snack. I eat two bigger meals per day, pre and post training. I'm not strictly counting calories, other than keeping a rough count in my head and watching my macros. I'm also working on eating as many whole foods as possible, making sure that I'm eating quality vegetables and fruit each day. Really strict eating Monday-Friday, relaxing it on weekends...essentially allowing a cheat meal or two, but not day-long gluttony of garbage foods.

As long as this works, I'm going to keep on doing it this way. Obviously I'll make changes or adjustments as needed.

Phil800101
01-05-12, 3:51 am
Nor get discouraged because you arent losing that on a regular basis. Best of luck at it, its a struggle.

Yup...I'm shooting for about 10 pounds a month. Indeed it is, thanks bro!

DANO
01-05-12, 11:21 am
Looks like a great plan to me. You said earlier that you had your brother on board for the diet as well. That is a great way to keep things on point, just like a good training partner helps push you through.

You got this Phil!

smoothballer
01-05-12, 11:56 am
Looks like a damn fine plan Phil

Phil800101
01-05-12, 6:21 pm
Looks like a great plan to me. You said earlier that you had your brother on board for the diet as well. That is a great way to keep things on point, just like a good training partner helps push you through.

You got this Phil!

Thanks DANO! Indeed, it really helps.


Looks like a damn fine plan Phil

Thanks Derek! Yup, I think so.

Mr. Dead
01-05-12, 6:58 pm
Solid plan...!!! And... Soon... I shall be joining you, in the dreaded Mr. Dead Phil... Mr. Dead Phil sucks...

Theonidus
01-05-12, 7:25 pm
The stationary bike is a necessary evil, I suppose. Looking forward to seeing what you'll be doing with this new plan. Kill it, Phil.

Phil800101
01-06-12, 2:01 am
Solid plan...!!! And... Soon... I shall be joining you, in the dreaded Mr. Dead Phil... Mr. Dead Phil sucks...

Thanks Chris! One of us! One of us! Ha ha ha ha ha.....


The stationary bike is a necessary evil, I suppose. Looking forward to seeing what you'll be doing with this new plan. Kill it, Phil.

Thanks bro! Yes, yes it is. Will do!

Phil800101
01-06-12, 2:05 am
Thursday 01/05/12

Evening

Deadlift Day

BB Deadlift
135 x 12
185 x 10
225 x 8

Bent-Over BB Rows
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Yoke-Bar GMs
115 x 8
115 x 8
115 x 8
115 x 8
115 x 8

Standing EZ-Bar Curls
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8

Crunches
20
20
20
20
20

Mr. Dead Phil

Incline Dreadmill

25 Minutes, 5 Incline, 3.5 Speed

Themostocles
01-06-12, 2:08 am
Any discomfort with the deads tonight?

Phil800101
01-06-12, 2:17 am
Any discomfort with the deads tonight?

Nope, they felt good. Injury is feeling much better, I think I should be good to go when I start my next cycle of the 5/3/1.

Phil800101
01-06-12, 8:20 am
Friday 01/06/11

Morning

Bodyweight: 312.4 (Up 1.6 from 01/04; Down 4.2 from 01/02)

Figured this might happen, given the size of the drop from Monday to Wednesday. Not worried about it though, still down and still losing.

Appollonian
01-06-12, 10:30 am
Been slacking in here as of late... nice body recomp plan Phil. Looking forward to see how it's working for you in a few months down the line. I think very well with your work ethic.


Nope, they felt good. Injury is feeling much better, I think I should be good to go when I start my next cycle of the 5/3/1.

Solid deadlift work my man! Believe me when I say from personal experience, please take it easy with the injury. Multiple times in the last few months I've thought I was OK, only to reaggravate the same injury over and over again. Take it nice and slow, and stretch a lot.


Friday 01/06/11

Morning

Bodyweight: 312.4 (Up 1.6 from 01/04; Down 4.2 from 01/02)

Figured this might happen, given the size of the drop from Monday to Wednesday. Not worried about it though, still down and still losing.

The daily ups and downs matter little as you said; it's the loss over time, which is great so far!

Phil800101
01-06-12, 11:06 am
Been slacking in here as of late... nice body recomp plan Phil. Looking forward to see how it's working for you in a few months down the line. I think very well with your work ethic.



Solid deadlift work my man! Believe me when I say from personal experience, please take it easy with the injury. Multiple times in the last few months I've thought I was OK, only to reaggravate the same injury over and over again. Take it nice and slow, and stretch a lot.



The daily ups and downs matter little as you said; it's the loss over time, which is great so far!

Thanks bro! I think so too.

Will do, I'm being very careful. Oh yeah, I've been stretching it often, along with some NSAIDS to help with the recovery.

Solid Dreams
01-06-12, 11:12 am
Have you taken some extra potassium? That really washes out the water, at least for me.

Good luck on the diet, hopefully you'll drop quite a bit before you run into a wall of "LOL NOPE", nothing more disheartening!

Appollonian
01-06-12, 1:20 pm
Thanks bro! I think so too.

Will do, I'm being very careful. Oh yeah, I've been stretching it often, along with some NSAIDS to help with the recovery.

...I think some hip related conditions are actually worsened by stretching, but you would know instantly if the stretching hurts... you would stop


Have you taken some extra potassium? That really washes out the water, at least for me.

Good luck on the diet, hopefully you'll drop quite a bit before you run into a wall of "LOL NOPE", nothing more disheartening!

That LOL wall (nice phrase Sean!) is just a reminder that we are not machines. When it gets hit it is time to evaluate what you are doing and tweak as needed. It does make me sad though...

Phil800101
01-09-12, 12:43 am
Have you taken some extra potassium? That really washes out the water, at least for me.

Good luck on the diet, hopefully you'll drop quite a bit before you run into a wall of "LOL NOPE", nothing more disheartening!

Thanks Sean! No, but I just might look into that. Lol, me too bro, me too. I know all about that too well.


...I think some hip related conditions are actually worsened by stretching, but you would know instantly if the stretching hurts... you would stop



That LOL wall (nice phrase Sean!) is just a reminder that we are not machines. When it gets hit it is time to evaluate what you are doing and tweak as needed. It does make me sad though...

Yeah, the stretching definitely helps...I can literally feel it improve mid-stretch.

Most definitely, change is almost always required. The body has this annoying tendency to adapt to diets and seemingly derail weight loss, lol.

Phil800101
01-09-12, 12:47 am
Friday 01/06/12

Night

Bench Day (5/3/1)

Flat BB Bench Press
Warmup with bar.
100 x 5
125 x 5
155 x 5
190 x 5
215 x 3
240 x 5, then 1 forced.
250 x 1
260 x 1
270 x 1

CGBP
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Assisted Pull-Ups
8
8
8
6

Felt worn-out, tired, and shitty going into this session. Deferred my Mr. Dead Phil to the next session because of thus. The singles were a total smokeshow though, so that was good.

Themostocles
01-09-12, 12:55 am
Thats some damn fine benching, sir!

GUNS
01-09-12, 1:01 am
Looking good man. Looked back a page at your layout. Great plan man. Solid bench day.

Phil800101
01-09-12, 1:03 am
Sunday 01/08/12

Late Afternoon

Squat Day

BB Squats
Warmup with bar.
135 x 12
185 x 10
225 x 8

Plate-Loaded Leg Extensions
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Seated Leg Curls
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Crunches
20
20
20
20
20

Mr. Dead Phil

Incline Dreadmill

35 Minutes, 5 Incline, 3.5 Speed

I slept like complete dogshit Friday night, and felt generally lousy on Saturday. Decided to wait, and I'm glad that I did. Hit this hard and fast (about 55-60 minutes including the dreadmill), and everything felt great. No issues with the injury when I was squatting either, all reps were to solid depth.

Injury is healing up nicely, getting better by the day. Stretching and NSAIDs are definitely helping. Still some pain/tenderness at times, but after another week of light work I think I will be good to go for hitting heavy weight on the squats/deads again.

Phil800101
01-09-12, 1:07 am
Thats some damn fine benching, sir!

Thanks T! I was hoping for more with the 240, but I ended up really pleased given how easy the singles felt.


Looking good man. Looked back a page at your layout. Great plan man. Solid bench day.

Thanks bro! I appreciate the support. So far so good, I think it's going to work out well. Yeah, at first I thought it was going to be a shitty day but things ended up turning out better than I had expected.

Themostocles
01-09-12, 1:17 am
I can also recommend a couple supps thatll help you sleep. You seem to have the same issues with it I do on occassion.

Phil800101
01-09-12, 1:47 am
I can also recommend a couple supps thatll help you sleep. You seem to have the same issues with it I do on occassion.

I don't have issues sleeping that often, other than that I like to stay up too damn late, lol.

When I'm working or on a regular schedule otherwise, I have no problem getting in a routine and going to bed at a reasonable hour. However, when I have no real reason to get up at a particular hour, I get in a pattern of staying up late as all hell and sleeping into the afternoon.

Friday I ended up staying up way later than normal, and rather than sleep until the late afternoon or early evening I decided to stay awake and just get to bed earlier on Saturday.

I've used ZMA and Animal PM in the past, with pretty solid results. I'm always open to suggestions though, what would you recommend?

Theonidus
01-09-12, 8:59 am
I feel ya on the sleep issues. Luckily, I work every morning this semester from 6-10 am. Waking up so early in the morning is going to suck for the first little while but getting into a regimen will help me to dominate this spring.
I'm thinking about picking up some PM whenever I get back around to buying some supps.

Appollonian
01-09-12, 9:00 am
Solid work Phil. Still getting the work done and in cut back mode.

Hopefully you get back on sleep schedule STAT my man.

My leg is feeling ready to rock, too. Hopefully both of us are in the clear.

Keep it up man!

Phil800101
01-09-12, 11:00 am
I feel ya on the sleep issues. Luckily, I work every morning this semester from 6-10 am. Waking up so early in the morning is going to suck for the first little while but getting into a regimen will help me to dominate this spring.
I'm thinking about picking up some PM whenever I get back around to buying some supps.

Yup. I am too, but $$-wise I see it as one of my lowest-priority supps. I love the stuff, but when the cash is tight it's easy to drop from the stack.


Solid work Phil. Still getting the work done and in cut back mode.

Hopefully you get back on sleep schedule STAT my man.

My leg is feeling ready to rock, too. Hopefully both of us are in the clear.

Keep it up man!

Thanks bro! Things are going well.

I hope so too, I hate this shit. I think the past few days I've been nervous about the job interview I had on Friday...I smoked it, and I should find out today...I hope.

Cool, most definitely.

Will do!

Phil800101
01-09-12, 11:06 am
Monday 01/09/11

Morning

Bodyweight: 308.4 (Down 4 from 01/06; Down 8.2 from 01/02)

8.2 pounds in a week? Not too fucking bad if I do say so myself.

DANO
01-09-12, 12:20 pm
I think the past few days I've been nervous about the job interview I had on Friday...I smoked it, and I should find out today...I hope.

Funny, I had an interview on Friday myself! ... Best of luck Phil!-


Monday 01/09/11

Morning

Bodyweight: 308.4 (Down 4 from 01/06; Down 8.2 from 01/02)

8.2 pounds in a week? Not too fucking bad if I do say so myself.

Way to do it Phil!!

Phil800101
01-09-12, 12:26 pm
Funny, I had an interview on Friday myself! ... Best of luck Phil!-



Way to do it Phil!!

Thanks bro! Yup, I'm pretty happy.

Yeah, I saw that...best of luck to you as well!

Phil800101
01-09-12, 12:31 pm
So my dad and I were walking into the gym late Sunday afternoon, and we see this young woman (20's-30's) busting her ass on an elliptical, going as hard and as fast as all hell...with one leg. No prosthetic or anything.

Damn if that didn't motivate me to appreciate what I have and bust my ass yesterday...seeing someone who many would consider at a disadvantage working harder and kicking more ass with one leg than most people ever do with two. I'm definitely going to be thinking of this the next time I don't feel like training, or especially when I feel like skipping cardio.

Just wanted to share that.

*Re-posted from this thread: http://forum.animalpak.com/showthread.php?37099-THE-Motivation-Thread

Funky
01-09-12, 12:34 pm
Crushing it off in here my man!!

Phil800101
01-09-12, 3:05 pm
Crushing it off in here my man!!

Thanks Larry! Just trying to do my best.

Appollonian
01-09-12, 4:26 pm
So my dad and I were walking into the gym late Sunday afternoon, and we see this young woman (20's-30's) busting her ass on an elliptical, going as hard and as fast as all hell...with one leg. No prosthetic or anything.

Damn if that didn't motivate me to appreciate what I have and bust my ass yesterday...seeing someone who many would consider at a disadvantage working harder and kicking more ass with one leg than most people ever do with two. I'm definitely going to be thinking of this the next time I don't feel like training, or especially when I feel like skipping cardio.

Just wanted to share that.

*Re-posted from this thread: http://forum.animalpak.com/showthread.php?37099-THE-Motivation-Thread

Thanks for the motivation Phil. This and the video that someone on the FORVM mentioned about the 1-legged powerlifter woman (I think it was Sprint that mentioned it) are extremely motivating. They took what life gave them and excelled in spite/because of it. Just awesome.

Themostocles
01-10-12, 2:20 am
Jill Mills, a female powerlifter and strong woman, is putting together a competition for disabled military personel. Watching some of those people lift, and push through with their amputation and prosthetics is amazing to watch

Phil800101
01-10-12, 2:30 am
Thanks for the motivation Phil. This and the video that someone on the FORVM mentioned about the 1-legged powerlifter woman (I think it was Sprint that mentioned it) are extremely motivating. They took what life gave them and excelled in spite/because of it. Just awesome.

Sure thing. Amanda Harris is her name, IIRC. Yup, most definitely.


Jill Mills, a female powerlifter and strong woman, is putting together a competition for disabled military personel. Watching some of those people lift, and push through with their amputation and prosthetics is amazing to watch

That's really cool. Yeah, I've only seen it in videos and what not but it is pretty amazing.

Phil800101
01-10-12, 6:37 pm
Deload week...I fucking hate deload week...

http://www.youtube.com/watch?v=jyCt2C3TJDc

Funky
01-10-12, 6:40 pm
Why you hating on deload week!??

DANO
01-10-12, 6:56 pm
Deload huh? more time to get some Mr. Dead-Phil in!!! <grin>

Phil800101
01-10-12, 9:38 pm
Why you hating on deload week!??

Because:

1. It's boring.

2. I like to complain about things.


Deload huh? more time to get some Mr. Dead-Phil in!!! <grin>

Oh hell no...

Phil800101
01-10-12, 11:12 pm
Feeling really tired and worn out tonight, even with a good night of sleep last night. My sinuses are pretty stuffed up, which leads me to think I might have a bit of a cold.

Anyway, taking the night off and getting to bed early. Being a deload week, won't be a big deal to go four days in a row. I'll make up for the missed Mr. Dead Phil sometime this week, possibly Sunday.

Themostocles
01-11-12, 1:52 am
Rest up and feel better Phil, you need to be top of your game for some more cardio...

Funky
01-11-12, 7:39 am
Because:

1. It's boring.

2. I like to complain about things.



Oh hell no...

Have you tried doing more speed on the deload sets no rest and moving the bar with explosiveness? It takes less time is more fun and will help get better power on movements! Then you can still complain about mr dead phil! LOL

Phil800101
01-11-12, 11:14 am
Rest up and feel better Phil, you need to be top of your game for some more cardio...

As I said before...oh, hell no...


Have you tried doing more speed on the deload sets no rest and moving the bar with explosiveness? It takes less time is more fun and will help get better power on movements! Then you can still complain about mr dead phil! LOL

Funny you should mention that. I usually do my warm-up sets very explosively, and my rest between those sets is minimal. Deload I tend to work very quickly as well...many of my deload days I'm in and out in around 15-20 minutes (minus cardio). Haven't tried it with no rest though.

I also try to do different stuff than I do during my regular weeks, more machines and what not to keep it different.

Next time around I might try the 3load, just to mix things up.

I will never, ever stop complaining about Mr. Dead Phil, lol.

Phil800101
01-11-12, 12:13 pm
Wednesday 01/11/12

Morning

Bodyweight: 307.8 (Down .6 from 01/09; Down 8.8 from 01/02)

Bruiser
01-11-12, 12:42 pm
Wednesday 01/11/12

Morning

Bodyweight: 307.8 (Down .6 from 01/09; Down 8.8 from 01/02)

Congrats man!

Phil800101
01-11-12, 12:45 pm
Congrats man!

Thanks bro! Considering I haven't hit the gym since Sunday I'm pretty happy. Hopefully hitting it hard today and tomorrow (along with some probable snowblowing and shoveling) I should be down 10 pounds total by Friday morning.

Bruiser
01-11-12, 12:59 pm
Thanks bro! Considering I haven't hit the gym since Sunday I'm pretty happy. Hopefully hitting it hard today and tomorrow (along with some probable snowblowing and shoveling) I should be down 10 pounds total by Friday morning.

No shit! It's almost 50 degrees right now and they're calling for a shit ton of snow and dangerous winds tonight! WTF!?

Phil800101
01-11-12, 1:29 pm
No shit! It's almost 50 degrees right now and they're calling for a shit ton of snow and dangerous winds tonight! WTF!?

Yeah, we're under a winter storm advisory for tomorrow. Forecast calls for 5-6" of snow.

GUNS
01-11-12, 1:54 pm
Its cold over here in Bahrain, a crisp 75 or so. LOL. Have fun with that snow thinggy!

Bruiser
01-11-12, 1:58 pm
Its cold over here in Bahrain, a crisp 75 or so. LOL. Have fun with that snow thinggy!

Dick

Themostocles
01-12-12, 1:15 am
Dick

True that!

GUNS
01-12-12, 11:33 am
Dick

Grin, Grin, Grin. I was sweating my balls off today. Glad I can wear shorts to work!

Phil800101
01-12-12, 1:55 pm
Its cold over here in Bahrain, a crisp 75 or so. LOL. Have fun with that snow thinggy!


Grin, Grin, Grin. I was sweating my balls off today. Glad I can wear shorts to work!

Snowing as we speak...


Dick


True that!

What they said, lol.

Phil800101
01-12-12, 2:00 pm
Wednesday 01/11/12

Night

Military Press Day (Deload)

Standing BB Military Press
Warmup with bar.
65 x 5
80 x 5
95 x 5

Reverse Pec Deck
100 x 8
100 x 8
100 x 8

Machine Tricep Extensions
60 x 8
60 x 8
60 x 8

Plate-Loaded Machine Shrugs
90 x 8
90 x 8
90 x 8


Mr. Dead Phil

Incline Dreadmill

30 Minutes, 5 Incline, 3.5 Speed


Per Larry's suggestion, all sets were done with zero rest in between. Just enough time to change the plates on the Military Press, and a quick pause on the other stuff. All told, I was in and out of the gym in under 45 minutes including the dreadmill.

Bruiser
01-12-12, 2:09 pm
You gotta love those quick brutal workouts. When it seems like you rushed through it and wasted a training session, until you wake up the next day and can't move! LOL.

It's snowing like a muthafucka here right now too, and blowing like a prom date. Not looking forward to shoveling my 60 ft gravel driveway...

Phil800101
01-12-12, 2:37 pm
You gotta love those quick brutal workouts. When it seems like you rushed through it and wasted a training session, until you wake up the next day and can't move! LOL.

It's snowing like a muthafucka here right now too, and blowing like a prom date. Not looking forward to shoveling my 60 ft gravel driveway...

Thanks bro! Not feeling it yet, but I'm sure I'll notice it when the shovel comes out.

Man, that sucks...glad I have a snowblower, ha ha ha ha ha.

Bruiser
01-12-12, 2:58 pm
Grin, Grin, Grin. I was sweating my balls off today. Glad I can wear shorts to work!

Douche

Phil800101
01-13-12, 9:01 am
Friday 01/13/12

Morning

Bodyweight: 306.0 (Down 1.8 from 01/11; Down 10.6 from 01/02)


Didn't make it to the gym last night. Got my car warmed up and cleaned off, and then headed out. My gym is normally only about a ten minute drive from my house, and all the roads I take are heavily traveled. Last night they were shitty as fuck, absolutely horrible. Snow was still coming down and blowing too. Needless to say I didn't feel like getting in an accident(I know how to drive in the snow, but it's the other assholes out there that I don't trust.), so after about a block or two I headed back home.

So, I'll be hitting bench tonight, with some of the accessory work from deadlift day tacked on. Saturday will be squats and deads with the rest of their related accessory work. Thanks to my missed session last night, I'm now sentenced to forty minutes on the dreadmill today through Sunday. Fuck.

DANO
01-13-12, 11:25 am
Well, better safe then sorry... I don't know what it is about snowy roads that bring out all the assholes.

Phil800101
01-13-12, 12:30 pm
Well, better safe then sorry... I don't know what it is about snowy roads that bring out all the assholes.

Yeah, no kidding. I was comfortable with the road...it sucked, but I've driven in much worse. However, there were way more cars out than I expected, and I had heard earlier that there were already over 30 accidents in my town alone.

Whenever it's the first snow of the year, people always seem to get that fucking seasonal amnesia when it comes to driving in it...if you live anywhere near the Great Lakes or Upper Midwest and can't remember how to drive in the snow, than you should do us all a favor and wash your mouth out with buckshot, lol.

scals
01-13-12, 9:08 pm
Whats good Phil?

Phil800101
01-14-12, 1:31 am
Whats good Phil?

Doing well my man, getting stronger and leaner, thanks for asking! How about yourself? You coming out to The Cage bro?

Phil800101
01-14-12, 1:41 am
Friday 01/13/12

Night

Bench Day (Deload)

Flat BB Bench Press
Warmup with bar.
105 x 5
130 x 5
155 x 5

Seated Machine Close-Grip Chest Press
120 x 8
120 x 8
120 x 8

Seated Machine Dips
100 x 8
100 x 8
100 x 8

Wide-Grip Cable Lat Pulldowns
100 x 8
100 x 8
100 x 8

Seated Machine Rows
100 x 8
100 x 8
100 x 8

Freemotion Seated Cable Chest Press/Flyes (Superset)
50 x 15; 50 x 15


Mr. Dead Phil

Incline Dreadmill

40 Minutes, 5 Incline, 3.5 Speed


All sets done with no rest in between again. In and out in under an hour, including dreadmill time.

scals
01-14-12, 4:54 am
Doing well my man, getting stronger and leaner, thanks for asking! How about yourself? You coming out to The Cage bro?

Awesome! I'm doing well. Cage is up in the air. Work is crazy and if it settles down by then, I'll be there!

Phil800101
01-14-12, 10:04 am
Awesome! I'm doing well. Cage is up in the air. Work is crazy and if it settles down by then, I'll be there!

Glad to hear it. Hope you can make it bro!

Phil800101
01-16-12, 5:04 am
Saturday 01/14/12

Late Afternoon

Squat/Deadlift (Deload)

BB Squats
Warmup with bar.
160 x 5
200 x 5
235 x 5

BB Deadlift
170 x 5
210 x 5
250 x 5

Leg Extensions
100 x 8
100 x 8
100 x 8

Seated Leg Curls
100 x 8
100 x 8
100 x 8

Standing Cable Curls
100 x 8
100 x 8
100 x 8

Standing BW Calf Raises
10
10
10

Lying Leg Curls
100 x 15

Crunches
20
20
20


Mr. Dead Phil

Incline Dreadmill

40 Minutes, 5 Incline, 3.5 Speed


No rest in between sets on the accessory work. Squats felt good with the injury, I could feel some tightness, but depth was good with no pain. Didn't feel it at all with the deads. Still wouldn't be comfortable hitting heavy weight just yet though, I think it's going to need another week or so to heal up. Definitely frustrating, but nothing I can do about it other than to keep stretching and help it heal up.

Phil800101
01-16-12, 5:05 am
Sunday 01/15/12

Late Afternoon

Mr. Dead Phil

Incline Dreadmill

40 Minutes, 5 Incline, 3.5 Speed

Phil800101
01-16-12, 5:18 am
I've decided to take this upcoming week off from the weights.

For one thing, I'm feeling a bit burned out...deload week and the week before I was borderline having to force myself to go to the gym some nights. I realize too that I haven't take a full planned week off in several months. I usually take a planned week off about once every 8-9 weeks, but the last time I took any time off it was only a partial (unplanned at that), and that was about 7-8 weeks ago. Finally, while it is much better my injury has not fully healed yet. It's just about there (squats felt really good yesterday with solid depth), but I don't want to push it and set things back again. Better to wait and be back at 100% before I squat or pull heavy again, than to push it and possibly aggravate it or re-injure it.

I'm still going to be hitting the dreadmill this week. As of right now I'm still losing weight, so I'm not going to start the morning recumbent bike work until I hit a plateau. I did start my supplement regimen up again today: Pak/Omega/Flex/Pump/Nitro. I'll also be using Pro & Oats and Atomic 7 from time to time, as well as Rage on weight training days.

I'll be starting up my next wave of 5/3/1 at the Detroit ABC this upcoming Saturday. I'm switching my split around, so that it will be Bench/Squat/Off/Mil Press/Deadlift/Off/Off. Saturday 01/21 will be treated like a Monday, but I won't hit my squat day until Tuesday 01/24. This will put me back on a normal rotation where Wednesday, Saturday, and Sunday are off days.

smoothballer
01-16-12, 9:00 am
Good call

Funky
01-16-12, 9:18 am
enjoy the week off! Do you take longer to recover from squats or deadlifts? Which ever one takes the longest to recover from should be on Friday for me it is squats I still have not fully recovered from Friday LOL Good luck brother looks like you are listening to the body that is important!

DANO
01-16-12, 11:29 am
Good idea Phil, ya gotta give yourself time to heal up. and think.. More time for the Mr Dead-Phil!! haha

Enforcer
01-16-12, 11:34 am
I've decided to take this upcoming week off from the weights.

For one thing, I'm feeling a bit burned out...deload week and the week before I was borderline having to force myself to go to the gym some nights. I realize too that I haven't take a full planned week off in several months. I usually take a planned week off about once every 8-9 weeks, but the last time I took any time off it was only a partial (unplanned at that), and that was about 7-8 weeks ago. Finally, while it is much better my injury has not fully healed yet. It's just about there (squats felt really good yesterday with solid depth), but I don't want to push it and set things back again. Better to wait and be back at 100% before I squat or pull heavy again, than to push it and possibly aggravate it or re-injure it.

I'm still going to be hitting the dreadmill this week. As of right now I'm still losing weight, so I'm not going to start the morning recumbent bike work until I hit a plateau. I did start my supplement regimen up again today: Pak/Omega/Flex/Pump/Nitro. I'll also be using Pro & Oats and Atomic 7 from time to time, as well as Rage on weight training days.

I'll be starting up my next wave of 5/3/1 at the Detroit ABC this upcoming Saturday. I'm switching my split around, so that it will be Bench/Squat/Off/Mil Press/Deadlift/Off/Off. Saturday 01/21 will be treated like a Monday, but I won't hit my squat day until Tuesday 01/24. This will put me back on a normal rotation where Wednesday, Saturday, and Sunday are off days.

Always smart to listen to yoru body bro, this week off will prove to help you even more than you kno. I never used to take time off from training, now I make sure to schedule it in. When your killing your body week in and week out, it def. needs the time to rest and recover. Enjoy the week, have 1 or 2 good cheat meals and then get ready for the next week to come.

Phil800101
01-16-12, 2:07 pm
Good call

Thanks Derek! My thoughts exactly.


enjoy the week off! Do you take longer to recover from squats or deadlifts? Which ever one takes the longest to recover from should be on Friday for me it is squats I still have not fully recovered from Friday LOL Good luck brother looks like you are listening to the body that is important!

Thanks Larry! Usually it's deadlifts for me. I want to prioritize my bench press, so it makes the most sense to hit it first in the week, especially since I'm cutting and will be coming off of my relaxed weekend eating. And yeah, since heavy pulling kicks my ass it makes sense to be getting two days of rest afterwards. Yes it most certainly is.


Good idea Phil, ya gotta give yourself time to heal up. and think.. More time for the Mr Dead-Phil!! haha

Thanks bro! Yup...oh don't remind me, lol.


Always smart to listen to yoru body bro, this week off will prove to help you even more than you kno. I never used to take time off from training, now I make sure to schedule it in. When your killing your body week in and week out, it def. needs the time to rest and recover. Enjoy the week, have 1 or 2 good cheat meals and then get ready for the next week to come.

Thanks my man! Yes, most definitely. I'm looking forward to it, and I know I'll enjoy the break. It will give me a chance to get refueled and re-energized so I can really kill it leading up to and at The Cage itself.

Phil800101
01-16-12, 2:11 pm
Monday 01/16/11

Morning

Bodyweight: 305.4 (Down .6 from 01/13; Down 11.2 from 01/02)

11 pounds in two weeks. Hell yeah.

DANO
01-16-12, 5:47 pm
Monday 01/16/11

Morning

Bodyweight: 305.4 (Down .6 from 01/13; Down 11.2 from 01/02)

11 pounds in two weeks. Hell yeah.

Great job in becoming less of a man!! ....Wait, that didn't come out right! <grin>

Themostocles
01-16-12, 11:30 pm
Great job in becoming less of a man!! ....Wait, that didn't come out right! <grin>

Nope it sounded perfect lol

twoheadedboy
01-16-12, 11:35 pm
Rock on Phil. You know I got your back if you ever need a cardio partner to motivate you. We just have to have an all-cardio ABC at Planet Fitness or something...

Nix0r
01-16-12, 11:38 pm
Rock on Phil. You know I got your back if you ever need a cardio partner to motivate you. We just have to have an all-cardio ABC at Planet Fitness or something...

Lake Shore Drive. In speedos. Time to make it happen.

Phil800101
01-17-12, 2:42 am
Great job in becoming less of a man!! ....Wait, that didn't come out right! <grin>

Thanks bro! Actually I think it did, lol.


Интересно . (http://www.google.ru/213657)

The fuck? Hello, spambot.


Nope it sounded perfect lol

Lol, I agree, ha ha.


Rock on Phil. You know I got your back if you ever need a cardio partner to motivate you. We just have to have an all-cardio ABC at Planet Fitness or something...

Thanks Chris! Cool...oh yeah, most definitely.


Lake Shore Drive. In speedos. Time to make it happen.

Hell yeah...Animal "A" on the crotch, "Go Hard or Go Home" on the ass.

Phil800101
01-17-12, 2:43 am
Monday 01/16/12

Night

Mr. Dead Phil

Incline Dreadmill

35 Minutes, 5 Incline, 3.5 Speed

scals
01-17-12, 8:36 pm
God cardio sounds horrible lol. I gotta do some myself.

Themostocles
01-18-12, 1:13 am
God cardio sounds horrible lol. I gotta do some myself.

LOL, I think this applies to everyone

GUNS
01-18-12, 1:34 am
God cardio sounds horrible lol. I gotta do some myself.

Why, fluffy is the new skinny!

Phil800101
01-18-12, 2:33 am
God cardio sounds horrible lol. I gotta do some myself.

It is horrible. Such a necessary evil.


LOL, I think this applies to everyone

Lol, yup. Especially the horrible part.


Why, fluffy is the new skinny!

I wish, ha ha.

Phil800101
01-18-12, 2:34 am
Tuesday 01/17/12

Night

Mr. Dead Phil

Incline Dreadmill

40 Minutes, 5 Incline, 3.5 Speed

Phil800101
01-18-12, 10:10 am
Wednesday 01/18/12

Morning

Bodyweight: 303.6 (Down 1.8 From 01/16; Down 13.0 From 01/02)

Solid Dreams
01-18-12, 10:14 am
Wednesday 01/18/12

Morning

Bodyweight: 303.6 (Down 1.8 From 01/16; Down 13.0 From 01/02)

Good job!

Phil800101
01-18-12, 10:23 am
Good job!

Thanks bro! Feeling pretty good right now, things are coming along nicely.

Themostocles
01-19-12, 1:43 am
Thanks bro! Feeling pretty good right now, things are coming along nicely.

That they are, excellent work Phil

Phil800101
01-19-12, 10:53 am
That they are, excellent work Phil

Thanks T! Just doing my best.

scals
01-19-12, 11:04 am
Great progress there Phil!

Funky
01-19-12, 11:06 am
You are almost down under 300 way to go PHIL!!!

DANO
01-19-12, 11:44 am
You're just waisting away to nothing....

Bruiser
01-19-12, 11:45 am
You're just waisting away to nothing....

It's frm all the Sudafed and Rage! LOL

Appollonian
01-19-12, 1:20 pm
Awesome weight loss progress Phil! 13 lb in 2 weeks is real quick, too!

Phil800101
01-20-12, 1:54 am
Great progress there Phil!

Thanks Steve! I'm very pleased.


You are almost down under 300 way to go PHIL!!!

Thanks Larry! Yup, if I keep up the pace I should be under 3 bills by next week.


You're just waisting away to nothing....

Lol, yup...it's like "Thinner" around here.


It's frm all the Sudafed and Rage! LOL

Lol, nope...haven't taken Rage in months, and I haven't needed any Sudafed since last Saturday.


Awesome weight loss progress Phil! 13 lb in 2 weeks is real quick, too!

Thanks Josh! Yeah, I'm surprised at how quick it's coming off.

Phil800101
01-20-12, 1:55 am
Wednesday 01/18/12

Late Morning

Mr. Dead Phil

Incline Dreadmill

35 Minutes, 5 Incline, 3.5 Speed

Phil800101
01-20-12, 1:55 am
Thursday 01/19/12

Night

Mr. Dead Phil

Incline Dreadmill

40 Minutes, 5 Incline, 3.5 Speed

Cellardweller
01-20-12, 6:05 am
It's your dicipline that has been key to your success Phill. I need to follow your example. I only hit the bike once this week. Congrats bro.

Phil800101
01-20-12, 1:00 pm
It's your dicipline that has been key to your success Phill. I need to follow your example. I only hit the bike once this week. Congrats bro.

Thanks Mike! I'm just trying to do my best and take it seriously for more than a few weeks or a month for once, lol. This time definitely feels different though, that is for sure.

Phil800101
01-20-12, 1:04 pm
Friday 01/20/12

Morning

Bodyweight: 303.8 (Up .2 From 01/18; Down 12.8 From 01/02)

No gain as far as I'm concerned. Considering the big fucking sandwich and the two big beers I had on Wednesday night, I'm pretty pleased.

Goal for next week is to get below three-hundo. If I can keep losing 2-3 pounds a week I can easily be at or below 290 by the Arnold, possibly even 285.

DANO
01-20-12, 2:24 pm
Friday 01/20/12

Morning

Bodyweight: 303.8 (Up .2 From 01/18; Down 12.8 From 01/02)

No gain as far as I'm concerned. Considering the big fucking sandwich and the two big beers I had on Wednesday night, I'm pretty pleased.

Goal for next week is to get below three-hundo. If I can keep losing 2-3 pounds a week I can easily be at or below 290 by the Arnold, possibly even 285.

SEE!!! and you scoffed at me when I said 275 by the Arnold!!!

Phil800101
01-21-12, 12:24 am
SEE!!! and you scoffed at me when I said 275 by the Arnold!!!

Ha ha, just trying to stay grounded and not get ahead of myself. I doubt I'll lose another 30 in the next month though, lol.

Phil800101
01-21-12, 12:44 am
Well, with the Detroit ABC being cancelled, and some other things, I've decided to revise my plans a bit.

I aggravated my groin pull (or whatever the fuck it is) last Saturday doing squats...the lighter-weight squats the two weeks prior felt great, and it was definitely feeling good. I stretched and warmed up beforehand, and in between sets, and everything felt good. Sunday I woke up and it was all fucked up again.

Anyway, I've been stretching it thoroughly, and it's been improving, especially in the last two days. I have more flexibility, and often it feels more tight than hurt. Regardless, I am fucking tired of this shit and want this thing to heal once and for all. On the same token, I don't want to jump into my next cycle of 5/3/1 only hitting upper body shit with real weight and pussyfooting around when it comes to squats and deads. I've fucked this up enough trying to rush back into things, it's time for me to actually listen to the same advice I always give people when it comes to injuries.

So, this next week I'm going to hit everything with lighter weight and higher reps, and do more machine work then I normally do. No squats or deads, but the stretching will continue (I really don't think I was stretching thoroughly enough or often enough). With this style of training it should get me nice and warmed up for my next cycle of 5/3/1, which I will be starting the following week. Hopefully in another week my shit will be feeling good enough so that I can handle some real weight when it comes to squats/deads. However, if it's not feeling 100% I am not going to fuck around with it...I'll do rack pulls and heavy machine work for legs if I have to.

Timing-wise, this will have me deloading the week before The Cage, which is perfect...that way I'll be good and ready for some serious training in Columbus.

Appollonian
01-21-12, 10:18 am
Well, with the Detroit ABC being cancelled, and some other things, I've decided to revise my plans a bit.

I aggravated my groin pull (or whatever the fuck it is) last Saturday doing squats...the lighter-weight squats the two weeks prior felt great, and it was definitely feeling good. I stretched and warmed up beforehand, and in between sets, and everything felt good. Sunday I woke up and it was all fucked up again.

Anyway, I've been stretching it thoroughly, and it's been improving, especially in the last two days. I have more flexibility, and often it feels more tight than hurt. Regardless, I am fucking tired of this shit and want this thing to heal once and for all. On the same token, I don't want to jump into my next cycle of 5/3/1 only hitting upper body shit with real weight and pussyfooting around when it comes to squats and deads. I've fucked this up enough trying to rush back into things, it's time for me to actually listen to the same advice I always give people when it comes to injuries.

So, this next week I'm going to hit everything with lighter weight and higher reps, and do more machine work then I normally do. No squats or deads, but the stretching will continue (I really don't think I was stretching thoroughly enough or often enough). With this style of training it should get me nice and warmed up for my next cycle of 5/3/1, which I will be starting the following week. Hopefully in another week my shit will be feeling good enough so that I can handle some real weight when it comes to squats/deads. However, if it's not feeling 100% I am not going to fuck around with it...I'll do rack pulls and heavy machine work for legs if I have to.

Timing-wise, this will have me deloading the week before The Cage, which is perfect...that way I'll be good and ready for some serious training in Columbus.

It sounds like we are nearly at the same point with our leg injuries, with me maybe being just on the other side of OK. I've had to drop my training weights way lower than I was just a month ago for my next 5/3/1 cycle, so I can build back up with confidence.

A big help for me was increasing my amount of stretching/rolling throughout the day, not just before/during training. I'm still not as flexible/loose as I want to be, but it's feeling better daily, and I know the stretching/rolling is helping. Also being mindful of the condition and not just going nuts has helped me, too. For instance I could do the same movement either super fast or super controlled, and one way would aggravate it (fast) and the other would be just a bit of tenderness (controlled).

Take it easy for a bit and get it right brother; you can't build a rock solid skycraper on a rocky foundation.

GUNS
01-21-12, 11:21 am
Phil, take care of that thing man. I will tell you, If you look through my journey, you will see me hitting 20 rep, even 100 rep squats. That is as much of a intense workout as heavy days. You can make it just as solid as a workout. Feel the muscles and contractions and it works all the same. You got this. But also if it does hurt, just back off for a bit. You will not lose much over a 2 week period at all. So if you need to take a little time away from the legs, do it. Keep it up man.

Phil800101
01-21-12, 12:11 pm
It sounds like we are nearly at the same point with our leg injuries, with me maybe being just on the other side of OK. I've had to drop my training weights way lower than I was just a month ago for my next 5/3/1 cycle, so I can build back up with confidence.

A big help for me was increasing my amount of stretching/rolling throughout the day, not just before/during training. I'm still not as flexible/loose as I want to be, but it's feeling better daily, and I know the stretching/rolling is helping. Also being mindful of the condition and not just going nuts has helped me, too. For instance I could do the same movement either super fast or super controlled, and one way would aggravate it (fast) and the other would be just a bit of tenderness (controlled).

Take it easy for a bit and get it right brother; you can't build a rock solid skycraper on a rocky foundation.

Thanks Josh! Yeah, last week I started stretching thoroughly at least 2x a day, and that seems to be helping. I don't even plan on squatting until it's all healed, because from what I've seen it doesn't matter how much weight is on the bar, or whether I'm moving fast or slow, it just gets aggravated...either immediately or a day or two later. Yup, that is the plan.


Phil, take care of that thing man. I will tell you, If you look through my journey, you will see me hitting 20 rep, even 100 rep squats. That is as much of a intense workout as heavy days. You can make it just as solid as a workout. Feel the muscles and contractions and it works all the same. You got this. But also if it does hurt, just back off for a bit. You will not lose much over a 2 week period at all. So if you need to take a little time away from the legs, do it. Keep it up man.

Thanks Jimmy! Yeah, for me at the moment the problem is that any squatting aggravates it. The frustrating thing is that in some cases I don't realize it until a day or two after training. I'm going to focus on hitting my legs with extensions and curls and what not, which don't aggravate things at all. Will do.

Phil800101
01-23-12, 11:57 am
Monday 01/23/12

Morning

Bodyweight: 305.4 (Up 1.6 From 01/20; Down 11.2 From 01/02)

Water weight, most likely.

LegendKillerJosh
01-23-12, 7:04 pm
Damn Phil you are a mad man. The last 2 weeks you've done more cardio than most people do in a year. That bodyweight is flying off. I bet you'll look bigger with the strength you got and fat coming off. Keep it up.

DANO
01-23-12, 7:21 pm
Monday 01/23/12

Morning

Bodyweight: 305.4 (Up 1.6 From 01/20; Down 11.2 From 01/02)

Water weight, most likely.

Hmmmmmm.... Footballl games this weekend....... maybe that is beer weight?!?!! haha