View Full Version : Fun and games
Monday 09 June 08
10 min cardio
flat bench press - bar-25, 95-20, 135-15, 185-8, 235-9,10,7
rack press (3 pin) - 135-8, 185-5, 195-5, 205-5
BB Shrugs - 135-20, 225-20, 315-11,12 405-5/315-8/225-22/135-19
DB flyes - 40-6,6 (20 sec hold on each)
cable flyes - 50-15, 60-15,13
leg raise - 30lbs-8,6,9
30 min cardio
Good lift. Right shoulder felt a bit off during the rack press and felt a little tight and pinched during the flyes. I'll try and spend extra time stretching it tonight. Leg raises seem to have gotten stuck. Instead of trying for 3 sets of 10 next time, I'm gonna try for 5 sets of 6 and see how that goes. Grip is good - hand still is a little raw from my glove rip during deads last week but should heal for deads this week. Knee is feeling better. 70% range.
Weight: 236.4
SQUAT or DIE!
06-09-08, 6:19 pm
good wo temp.. glad to hear the knee is getting better.. 70% range isnt bad at all.. better than me and my shoulder for the most part..
aww. that sucks about the hand dude..
BUT PERSEVERE.. no straps. DONT DO IT!
Tuesday 10 June 08
Single leg Leg extension (pre-exhaust/warmup) - (2/1/2/0) 10-10,10 20-10 30-10, 40-10, 50-10
Squats (ATG) - 95-15,10 135-12, 185-10, 225-8, 275-5, 295-5, 275-7,6 185-12
Single leg leg extensions (1/1/1/0) - 30-12, 40-10, 50-10, 60-10,10
Lying leg curls - 130-8, 150-5, 170-5,5 110-15
Seated Calf raise - 45-15, 90-10, 135-8, 180-6,5
30 min cardio
I was planning on doing my warmup cardio but its summer and there wasn't anything open. Oh well. Leg extensions ended up working really well. My knee is feeling good. I sleeved both knees since only having one on last week caused me to come up unevenly. Everything was solid. I wanted to hit 315 but decided to stick back at 275. Probably going to stay at 275 next week as well and just rep out there until I get up to 10. I've also been doing reverse cardio on the ellipticals - alternating every 10-15 min. Seems to work the knee better, closer to full ROM. I think its really helped my recovery.
Weight: 233.2. Lower body fat than 2 weeks ago though. I think my cardio is starting to pay off. But it still sucks. Except for the view. ;)
aww. that sucks about the hand dude..
BUT PERSEVERE.. no straps. DONT DO IT!
Don't worry man, I'll keep with my gloves. I'm going to start going raw until I break 250. That should help toughen them up a bit.
good wo temp.. glad to hear the knee is getting better.. 70% range isnt bad at all.. better than me and my shoulder for the most part..
Well your owie was a little worse than mine. My recovery is going well. I blame Flex. That shit is a wonder drug. I'm also taking in cissus - about 5 grams of 40%
SQUAT or DIE!
06-10-08, 6:29 pm
Well your owie was a little worse than mine. My recovery is going well. I blame Flex. That shit is a wonder drug. I'm also taking in cissus - about 5 grams of 40%
lol yeah maybe just a lil bit... flex is the SHIT!!! cissus??
lol yeah maybe just a lil bit... flex is the SHIT!!! cissus??
Its this indian herb that is supposed to be good for joints and weight loss.
SQUAT or DIE!
06-11-08, 3:34 am
Its this indian herb that is supposed to be good for joints and weight loss.
well perhaps i need to do some lookin into this... cause i def could use both lol...
maybe corporate could add it to flex and have a whole new market on the joint/ weight loss supps..
Wednesday 11 June 08
10 min cardio
seated DB shoulder press - 45-10, 55-10, 70-8, 85-5,4,7(2)
BB upright row - bar-20, 95-10, 115-5, 145-5,4,4, 115-8/95-6/75-9
reverse pec deck - 100-10, 140-8,10(4)
leg raises - 30lb-10,10,9
30 min cardio
Felt a bit weak. Only had 5 hrs of sleep. Numbers were about 10% off what I wanted but thats okay. Leg raises were solid oddly enough. Should hit a full 3x10 by next week so I can go up in weight. The upright row drop set did some serious pump damage. I'm still feeling it 6 hrs later.
Weight: 232.0
well perhaps i need to do some lookin into this... cause i def could use both lol...
maybe corporate could add it to flex and have a whole new market on the joint/ weight loss supps..
I agreee -- I've read a bunch of medical reviews on it and its pretty solid. Its been heavily researched in India.
Thursday 12 June 08
10 min cardio
Deadlift - 135-12, 225-10, 315-5,5
Rackpulls (2 pin) - 225-10, 315-10, 405-4, 505-1, 405-5/315-15, 425-5/375-7/325-10/275-6
Lat pulldown - 50-10, 100-10, 130-10, 150-10, 180-10,8,6 180-4/150-5/130-6/110-4/80-5
One arm DB row - 85-7,8 100-5,7
30 min cardio
Weight: 230.2
daleclough
06-12-08, 10:18 pm
Thursday 12 June 08
10 min cardio
Deadlift - 135-12, 225-10, 315-5,5
Rackpulls (2 pin) - 225-10, 315-10, 405-4, 505-1, 405-5/315-15, 425-5/375-7/325-10/275-6
Lat pulldown - 50-10, 100-10, 130-10, 150-10, 180-10,8,6 180-4/150-5/130-6/110-4/80-5
One arm DB row - 85-7,8 100-5,7
30 min cardio
Weight: 230.2
Nice. What are "Rackpulls"?
SQUAT or DIE!
06-12-08, 10:56 pm
Nice. What are "Rackpulls"?
its like a DL but its not from the ground.. somewhere between shin and knee usually..
Nice. What are "Rackpulls"?
What he said.
These were 2 pin - second hole on the power rack. So it was at the top of the knee for me when I'm standing up. Lets me go a little heavier and focus more on the glutes.
I usually alternate between the first 2 pins for this.
I'll also do them for bench press between the 3 and 4 pin.
SQUAT or DIE!
06-13-08, 3:27 am
What he said.
These were 2 pin - second hole on the power rack. So it was at the top of the knee for me when I'm standing up. Lets me go a little heavier and focus more on the glutes.
I usually alternate between the first 2 pins for this.
I'll also do them for bench press between the 3 and 4 pin.
Temp has the right idea about rack pulls/ pushes..
its like doing a partial rep more or less... it really helps with sticking points on lifts.. rack pulls are amazing, i pull a good 50+ lbs heavier from the mid shin area than i do from the ground.. try em out sometime..
daleclough
06-13-08, 7:00 am
Excellent!
I will try these soon and post-up in my "journey".
Thanks again!
Excellent!
I will try these soon and post-up in my "journey".
Thanks again!
I started doing them once I noticed that I was failing my 450 deads at the lockout. So I'd run my deads up to 405 and then start my rack pulls from 405 to 450 and try to keep in the 5 rep range. And everytime it would fire the hell out of my glutes. Far far far more than squats do. Even ATG squats.
Once my knee ligament got a little tweak to it, I swapped out heavy deads (only going to 315 for now) for rack pulls since its far less stress on the joint but I still get a great work out.
Once my knee is totally back I'll just alternate week to week.
Friday 13 June 08
**OFF**
Weight: 230.2
Saturday 14 June 08
10 min cardio
incline bench - bar-20, 95-20, 135-20
Triset--
bench press - 135-20, 165-27, 165-29
DB overhead extension - 50-10, 65-10, 65-6
one arm hammer curls (cross chest) 30-10, 30-10, 30-8
Superset--
incline DB flyes - 45-10,12,8 (30 sec hold)
incline DB curls - 25-11,12,8
Leg Raises - 30lbs -10,10,10 (gonna go up next week)
Superset--
tricep pushdowns (cambered bar)- 90-12, 80-15 40-12(reverse grip)
ezbar curls - 65-12,11,10
30 min cardio
Fuck today was insane. I'm still running a little low on sleep and I got to bed late last night. My fault, I gamed a little after work. Then I got up early for a saturday b/c I had a coffee date and then I had to go to work. Again. Fuck I hate working on saturday. So I had just started into recovered and then I blasted this out. My chest got a massive pump from pushing the high rep sets. Its really offsetting my heavy work on mondays. I'm hoping it will spark some growth. The tri and supersets caused a bit of arm pump too. And exhausted the hell out of me. Good times.
Forgot to weigh myself this morning.
Lunatic001
06-16-08, 11:00 am
Nice stuff bro.....keep at it....those reps are insane....If you ever need someone to test a game, let me know...hint hint....keep training hard and smart......
Monday 16 June 08
10 min cardio
Bench press - 135-10, 185-10, 225-3, 265-1, 285-1, 305-0, 275-2+partials
Rack press (3 pin) - 135-8, 185-5, 205-5,5,5(2)
BB Shrugs - 205-12, 275-10, 315-8, 365-5, 405-4,4 425-3/375-6/325-8/275-9/225-10
leg raise - 35lbs-8,7,6,5
Cable flyes - 45-20, 60-20, 20
Incline DB flyes - 45-6+hold, 7+hold
30 min cardio
Felt good. Failed my 305 bench but that shit happens. I haven't been one repping in a while and I'm just not used to it. Plus I did my 30 rep days on saturday so thats less than 48 hrs. Given that, I'm very pleased with even hitting 285. But I'm still pissed I missed 305. Next week. Rack press is still an utter bitch. Right now my upper and outer pecs feel shredded. Thankfully they won't feel anything until shoulders on thursday and by then I'll be nice and recovered. Godo pump going now too. Shrug drop set was more than painful. Nearly passed out after the last rep.
Weight: 237.6 - took the entire weekend as a cheat meal. Ate my ass off with no restrictions. Felt really good. Got a ton of sleep sunday morning. Not so much sunday night. But I'm going to try and improve my sleep this weekend. I've been off stak/test for 2 weeks and I'm going to also take this week off before starting a double (6 week) cycle again next monday.
Nice stuff bro.....keep at it....those reps are insane....If you ever need someone to test a game, let me know...hint hint....keep training hard and smart......
=)
We do our focus testing on site right now. But if you come up for the ABC (assuming we get one in here soon) I bet we could stop over after the meal and play a bit.
hey dude. can you help me out?
check my journey for some more info
hey dude. can you help me out?
check my journey for some more info
All over it dude. If you have anything specific PM me.
Lunatic001
06-17-08, 1:13 am
=)
We do our focus testing on site right now. But if you come up for the ABC (assuming we get one in here soon) I bet we could stop over after the meal and play a bit.
You'll kick my ass if you are as dedicated to gaming as working out....keep up the good work and we could arrange a visit. I got family up in torrence.....nice session....Rage will get one going after his competition.......Venice or muscle beach for sure on mid July last time i spoke with him....stay tuned....
Tuesday 17 June 08
10 min cardio
Squats - bar-10, 95-10,10, 135-10,10, 185-10, 225-8, 275-6,6,6
triset-
lying leg curl - 110-8,9,10
DB overhead extension - 65-8,8,6
cross chest hammer curls - 30-10,10,8
one-leg leg extensions - 20-10, 30-10, 40-10, 50-10, 60-10 + static hold 20 sec
machine crunch - 140-30, 155-20
30 min cardio
My knee is starting to feel better. 275 went very smooth. No wobble in the reps. My endurance is shot though. I think its the lack of sleep finally catching up to me. I need to start alternating heavy and light weeks or cut down to 3 lifts a week every other week or something. But I felt strong - felt like I had 315 or more for reps. I'm still holding off. Next week I was planning on going to 290 for 6 but maybe I'll just stick at 185 for reps and see how my recovery goes.
I know the triset was a bit odd but I've noticed the weakness in my outer bicep and long head of my triceps so I'm going to add 3 sets of each in every workout (assuming I remember it.) Try that for 4 weeks or so and see what it gets me.
Weight: 233.2 - coming back down. Hoping to break the 230 barrier.
SQUAT or DIE!
06-17-08, 6:55 pm
very nice man... glad to hear the knee is healin up...
Wednesday 18 June 08
10 min cardio
Incline bench press - bar-30, 95-30, 135-15, 165-25,19
Standing EZ bar curl - 65-8,8,8 35-20, 65-10, 85-5, 105-1, 125-1/120-1/115-1/110-2/105-2/100-3/95-3/90-4/85-5/80-5/75-6/70-6/65-7/50-8/45-7/40-8/35-8/30-7/25-8/20-9/bar-10
Standing Overhead DB extension - 50-10, 55-10, 60-8, 65-8, 70-7, 75-6, 80-6, 90-3, 80-7,6,6
superset-
leg raise - 35lbs - 9,8,7,6
one arm cross body hammer curls - 35lbs - 8,8,7,7
30 min cardio
So maybe doing chest 48 hrs after 1RMing chest wasn't uber smart but I figured some high rep shit would be good for a flush and pump. Huge pump in there. I only hope that my front delts will be solid for shoulders tomorrow. The bicep curl drop set was wicked. I just had a pile of weights and dropped 2.5lbs off each side after hitting failure. Every once in a while the weight change took a bit (like stripping the 45s off and putting on a 25, 10, 5, and 2.5) so I got a little more rest but otherwise it was a constant motion set for about 12 minutes. Yeah, I went through 3 songs. Once I got to the 6 rep area I was doing a static hold at the end of that set trying for some occlusion training. Seemed to work just fine. Hurt like hell. I was sweating like a big piggy. ;)
The cross body hammer curls were solid. Its an interesting outer bicep and brachialis as well as little bicep/delt tie in. Burns like a mother fucker too.
Weight: 231.4 - getting there.
Lunatic001
06-18-08, 5:33 pm
Consistency...I like that bro...keep up the good work....
Thursday 19 June 08
10 min crdio
Smith machine military press - bar-20, 60-20, 110-12, 160-7,6,3(3)(3)
Seated DB shoulder press - 60-9,10,9
One arm Lateral Raise - 10-10, 17.5-5, 25-5
Upright Row - 30-15, 50-10, 80-10, 100-6,7,8,9,10
One arm Lateral Raise - 20-5,5,5
Machine Crunch - 140-18,19,20
One arm reverse grip cross body tricep pushdowns - 10-15, 20-10, 30-8,9,8+partials+static hold
30 min cardio
Pretty much blew my delts to pieces with this. Fronts were sore from benching yesterday (or monday) (as I suspected) so I started with mil press. Medials got shot after the double rest pause. That was a brilliant pump but damn it hurt. Had to drop weight to make the seated presses work. Failed every one of those and had a forced on the end. Some asses took all the power racks for stupid shit so I just started doing laterals hoping it would open. It didn't so I did fixed bar upright rows which just suck. Grip feels off but oh well. Sob sob sob. Shoulders are dead. I can barely move my arms.
Cross body reverse grip pushdowns are wicked. My grip was failing on the heavy ones but it gives a heck of a pump. I rotate my body 90 degress so that the high pull is over my opposite shoulder and then pull from that shoulder down to the waist. Keep the elbow slightly in front of the body and just drag the handle down your chest. Its an odd feeling but it seems to really nail the long head with some nasty pumps.
Weight: 231.4 - no change
Consistency...I like that bro...keep up the good work....
I have to be. Its the only thing that keeps me sane at work. Plus I see Tank in the gym almost everyday and I don't want him to think I'm a pussy missing days.
tanktwism
06-19-08, 7:16 pm
You know I'm looking for you when I get in there - and if I'm busting my ass and scaring people you damn well better be too!
Shoulders fuckin killed me today, btw.
I have to be. Its the only thing that keeps me sane at work. Plus I see Tank in the gym almost everyday and I don't want him to think I'm a pussy missing days.
You know I'm looking for you when I get in there - and if I'm busting my ass and scaring people you damn well better be too!
Shoulders fuckin killed me today, btw.
Oh don't worry, tomorrow is deads and rack pulls. I get a few funny looks when I'm groaning and grunting trying to move 135 ;)
Friday 20 June 08
10 min cardio
Deadlifts - 135-10, 225-10, 315-5, 365-1, 415-1,1
Rack pulls (1 pin) - 135-10, 225-5, 315-5, 365-5,5,3
Bent over BB rows - 135-10, 185-10,9,6
-- superset
Leg Raise - 35lbs -10,9,9,7
one arm Cross body hammer curls - 35-9,8,7 + static hold
--
wide grip Lat pulldown - 150-10,10,10,8
30 min cardio
Good day, good pulls. Its fucking hot - between 98 and 109 depending on where I'm checking. And I walk about 1/3 mile each way to the gym. Was feeling shitty last night so I went home "early" (after only working 11 hrs) and got some extra sleep. Felt decent this morning and had a good lift. Probably had a little more to go on the deads but my lower back wasn't having any of it - my big bicep day on wednesday and shoulderpresses yesterday kept me from fully recovering from squats. Bleh. Good news is that I get a cheat meal tomorrow and more sleep tonight so that should make my back grow big and strong =)
Weight 229.4 - finally broke the 230 mark. Here's hoping it keeps getting lowe
SQUAT or DIE!
06-20-08, 5:51 pm
looking good man..
looking good man..
Thanks bro. Feeling good too
Saturday 21 June 08
10 min cardio
Standing EZ bar curls - 25-15, 55-10, 75-8, 95-3, 115-1, 125-0/115-1/105-1/95-2/85-3/75-4/65-7/55-6/45-7/35-8/25-10, 25-15
DB pullovers - 45-10, 60-10, 70-8, 80-8, 90-5, 100-3,3
--superset--
straight bar tricep pushdown - 70-10, 100-8,8,8,6
DB overhead extension - 60-10,10,8,8,6
------
--superset--
one arm reverse grip pushdowns - 30-7,8,9,8,
DB overhead extension 50-10,8,6 40-9
----
30 min cardio
Did that stupid dropset for curls again. Its a nice big mega pump. Then the back-to-back supersets for tris- no rest between supersets. Huge arm pump. Took 15 min of cardio before they relaxed enough to move freely again. I'm hoping that intensity will trigger some serious GH release which should time well with my cheat meals today. Gonna have a cheat (late) lunch and dinner. Figured the diet was going well and I wanted to make sure my body doesn't slip into starvation mode.
Weight: 229.4
Monday 23 June 08
5 min cardio
Bench press - 135-15, 185-12, 235-8,9,10 185-12
DB Flyes - 40-10, 60-5, 45-10
Leg Raises ss CrossBodyHammerCurls - 35lbs 10/8, 8/8, 7/8, 6
BB Shrugs - 135-10, 225-10, 315-5, 405-3,4,3 315-8
30 min cardio
Felt like crap today. Sleep was really off last night. Still have a bit of a fever left from last week. So I'm under the weather. Workout felt weak - just had no energy or endurance. Everything was a rep or two off and my form just didn't feel tight. I'm gonna try and jet out of work decently and see if I can sleep it off.
Weight: 235.4 - did a big carb dinner on saturday and then carbed out all day sunday. Gave myself the day off cuz I felt like I needed it. Pigged out too - burgers, chili dogs, cookies, cake, a ton of milk. PB Capt Crunch. Much happiness.
SQUAT or DIE!
06-24-08, 2:47 am
Monday 23 June 08
5 min cardio
Bench press - 135-15, 185-12, 235-8,9,10 185-12
DB Flyes - 40-10, 60-5, 45-10
Leg Raises ss CrossBodyHammerCurls - 35lbs 10/8, 8/8, 7/8, 6
BB Shrugs - 135-10, 225-10, 315-5, 405-3,4,3 315-8
30 min cardio
Felt like crap today. Sleep was really off last night. Still have a bit of a fever left from last week. So I'm under the weather. Workout felt weak - just had no energy or endurance. Everything was a rep or two off and my form just didn't feel tight. I'm gonna try and jet out of work decently and see if I can sleep it off.
Weight: 235.4 - did a big carb dinner on saturday and then carbed out all day sunday. Gave myself the day off cuz I felt like I needed it. Pigged out too - burgers, chili dogs, cookies, cake, a ton of milk. PB Capt Crunch. Much happiness.
wo looks good... the food sounds fuckin awesome!!!
Tuesday 24 June 08
10 min cardio
Squats - 135-10, 225-5, 275-3,1,5,5 225-6
Machine crunch ss overhead DB extensions - 140-29/65-11, 140-13/65-9, 110-19/65-8
Single leg extensions - 30-10, 40-10, 50-10,10, 60-10
decline Lying leg curl - 80-12, 110-10, 10
5 min cardio
Got a bit sick last night. I think it was the chicken. Jetted home very early. Slept 13 hrs. Fever broke. Felt a bit better this morning. Lifted. Lower back is extremely sore and painful now. Bleh. Tomorrow is an off day as a result. Gonna ice and heat it and see whats what.
Weight: 231.8 - had some more cpt crunch after I got home to replace the chicken.
Wednesday 25 June
Took the day off to let my back recover.
Thursday 26 June 08
10 min cardio
Smith machine shoulder press - 60-15, 110-12, 160-9,10 110-15,15
Smith machine behind the neck press - 80-12,12
Upright row - bar-10, 75-8, 95-6,6
One arm Lateral Raise - 20-12(6),11(3),8
Leg Raise - 35-8,5
Reverse pec deck - 120-12,10,10
30 min cardio
My back is better but not great. Leg raises hurt so I stopped. Ran low on time so all sets were sub 90sec of rest. Don't get a huge weight going but got a nice solid pump and I'm very sore. Good stuff.
Weight: 234.6 - been allowing myself 2 cheats each day all this week. I realized this would have been 17 weeks on keto and I figured I'd do a carb week and let my body adjust out. I'm still eating clean and having all my shakes and stuff. So far so good.
Lunatic001
06-30-08, 2:45 pm
I am getting worried bro.......training looks intense bro.....keep training hard and smart....
No worries man.
Friday
**OFF*
SAT
**OFF*
SUN
**OFF**
my parents came into town for a 3 day weekend. Haven't been able to seem them in almost a year. Since my back was hurting and I needed some rest, I took the whole time off, canceled the diet and just chilled. Felt good. I think I managed to get enough rest to really grow too. I'm still a bit sore since it was only 3 days but I've been doing 5-6 days a week for 6+ months. Too much load and not nearly enough recovery.
Monday 30 June 08
10 min cardio
Incline bench press - bar-20, 95-15, 135-10, 185-8, 235-4,5,6(+partials)
Incline DB flye - 35-12, 45-9,9,9+static hold
Cable Flyes - 70-15,14+partials, 15+partials
Leg Raises ss 1arm hammer curls - 35-4/6, 5/7, 7/7
30 min cardio
4 days with no supps. Missed my preworkout supps. This workout SUCKED. But I made it through. Knee and back are both getting better so I have high hopes.
I'm going to dial back the 1 rep maxes for a bit and try some P/RR/S days (not weeks) and see how that works for growth and pump for this month.
Weight: 236.8
Ugh. First day back on keto after a week off. Man I feel like shit. I forgot how bad this was.
Lunatic001
07-01-08, 1:30 am
Keto does suck and I glad you spent some time with the fam and rested.....see you're back strong...good stuff...
Lunatic001
SQUAT or DIE!
07-01-08, 2:48 pm
Ugh. First day back on keto after a week off. Man I feel like shit. I forgot how bad this was.
quit bitchin about it.... just remember how good it feels once you hit ketosis.
im bout to hop back on it after the 4th.... gonna try to hit 275 class.. 287 right now, lol well in the mornings.
Tuesday 1 July 08
10 min cardio
Squats - bar-15, 135-15, 185-8, 235-6,7 265-4, 295-3,1,1
Shrugs - bar-20, 135-15, 225-15, 315-4(3)(2),5(3)(3),4
Lying Leg Curls - 110-12,130-9,7,7
Single leg extension - 40-8,9
Machine Crunch ss Overhead DB extension - 140-19/65-10, 140-15/65-10
30 min cardio
Better workout. Knee and back are both much better but still not great. Squats still don't feel perfect on the knee (it swims a bit) and my back started getting jacked. Back should be good next week. I can touch the floor again so the flexibility is back. Leg strength is slightly dropped but I its not horribly off and it might be more form related with the injuries. Cardio still sucks ;)
Weight: 233.0 - nice going back on keto and dropping the water fast.
quit bitchin about it.... just remember how good it feels once you hit ketosis.
im bout to hop back on it after the 4th.... gonna try to hit 275 class.. 287 right now, lol well in the mornings.
One nice things about the extra cardio is that I drop into keto much faster. Already feeling better and more energetic.
SQUAT or DIE!
07-01-08, 6:43 pm
One nice things about the extra cardio is that I drop into keto much faster. Already feeling better and more energetic.
yeah it was like 3-4 days then i felt better... man i cant wait to do keto again.... im takin in less than a 100g carbs a day as it is, and im droppin like .2lbs a day, give or take... takin CLA with all my tons of EFAs and all my other goodies
Lunatic001
07-02-08, 11:40 am
Looking good bro...keep it up....
Lunatic001
Wednesday 02 July 08
5 min cardio
seated preacher curls - bar-15, 45-10, 65-9,9,9,9 (alternated grip)
pushdowns - 80-15, 100-12, 120-10,9,9,9
one arm reverse grip pushdown ss. one arm hammer curls - 40-6/35-6, 30-9/35-5, 30-10/35-5, 30-10/35-4
incline db curls ss. standing overhead db extension - 25-8/60-10, 25-7/60-10, 25-4(17.5-6)/60-9
30 min cardio
Got to the gym about 45 min late - had to finish up something in the office. Ended up cutting all my rest time downs. Some of those were with under 30 sec. Just tried to cram it all in and then get to the cardio. Pump was decent. Not too sore. Needed a recovery day too since my back and knee still aren't too happy. Could barely stretch my back this morning.
Weight: 230.8 - down 6 lbs in 2 days. Pretty funny.
SQUAT or DIE!
07-02-08, 5:39 pm
great wo especially with the time restraints..
great wo especially with the time restraints..
Thanks man. I'm just so fucking tired all the time now. Working 12-14 hrs a day 6-7 days a week trying to get this game done. Even when my folks were here I'd have to stop back in the office after I dropped them at their hotel.
I'm gonna have to start cutting my training volume down a little. Less sets. Maybe only 1-2 per exercise, 4 exercises per body part. Just for the next few weeks until my sleep cycle gets on track.
SQUAT or DIE!
07-03-08, 2:13 am
Thanks man. I'm just so fucking tired all the time now. Working 12-14 hrs a day 6-7 days a week trying to get this game done. Even when my folks were here I'd have to stop back in the office after I dropped them at their hotel.
I'm gonna have to start cutting my training volume down a little. Less sets. Maybe only 1-2 per exercise, 4 exercises per body part. Just for the next few weeks until my sleep cycle gets on track.
damn man that work schedule sounds horrible.. my sleep cycle isnt that great, well the hours arent, the amount is :)...
less volume and exercises?? i feel sad for you :(
damn man that work schedule sounds horrible.. my sleep cycle isnt that great, well the hours arent, the amount is :)...
less volume and exercises?? i feel sad for you :(
Fuck that - its a ummm..recovery phase. Yeah. Actually, I'm probably overtrained a bit. I did 12 weeks of 5 rep max cycling 6 days a week. Now that I'm starting to pull injuries I should stick in recovery weeks. I just had doing that. I love lifting heavy.
Thursday 03 July 08
10 min cardio
Smith machine shoulder press - 60-15,110-15, 160-10, 210-4, 160-12
Smith machine behind the neck press - 110-10, 60-failure (15-20 ish)
Upright row ss lateral raise - 60-10/20-10, 80-10/20-10, 100-8/20-10, 100-8/20-7
Reverse Pec Dec - 100-15, 140-10, 160-8
Standing overhead DB extensions - 50-15, 65-10,10,9
30 min cardio
Good workout. Back was a little off still but that didn't really bug me during any of this. Its close enough for a shoulder workout. Cut the volume down a bit (only 2 big failure sets on the presses) but was mostly under 60 sec of rest per set. My coworker was lifting with me so we'd just alternate with no rest for all of it. 45 sec most of the time (when I was checking the clock and not the blonde.) Still throwing in either bics or tris at the end of every workout. Skipped abs cuz of the back.
Weight: 232.2 - little high. had some chinese (no rice) for dinner. excess sodium. bleh. whatever. I feel good.
Friday 4th --
OFF for the holiday
Weight was 230.4 though. ;)
Saturday 05 July 08
OFF again
SQUAT or DIE!
07-05-08, 10:21 pm
Friday 4th --
OFF for the holiday
Saturday 05 July 08
OFF again
sounds like my weekend... hope ya had a good holiday man..
Worked 12 hrs saturday.
Working now (sunday)
Missed my lifts both days as a result. Still gonna try and get something in tonight even if its only a few super sets.
Lunatic001
07-07-08, 10:57 am
Your a hard worker bro both in the gym and at work.....you'll get back in the gym in not time....keep training bro!
Lunatic001
Your a hard worker bro both in the gym and at work.....you'll get back in the gym in not time....keep training bro!
Lunatic001
Thanks for the encouragement bro.
Monday 07 July 08
5 min cardio
incline bench press - bar-25, 135-15, 185-10,10
flat bench press - 235-7,8+partials, 185-15
flat DB flyes - 50-8,10
cable crossover - 70-14,18
triset--
leg raises - 35lbs- 9,8,7
one arm DB hammer curl - 35lbs - 8,8,7
one arm overhead extension - 35lbs - 6,5,4
---
15 min cardio
Short workout. Swamped in the office and had a dentist thing afterwards. Good times. Felt 10-15lbs weaker than normal on bench. Shoulders were really sore. Gonna go lower volume thursday. Wondering if with my lack of sleep I didn't recover enough from last week.
Weight: 233.4 -- carbed up over the holidays. Not too badly but I was eatin' Hopefully some of it will be muscle
SQUAT or DIE!
07-08-08, 1:08 am
Monday 07 July 08
5 min cardio
incline bench press - bar-25, 135-15, 185-10,10
flat bench press - 235-7,8+partials, 185-15
flat DB flyes - 50-8,10
cable crossover - 70-14,18
triset--
leg raises - 35lbs- 9,8,7
one arm DB hammer curl - 35lbs - 8,8,7
one arm overhead extension - 35lbs - 6,5,4
---
15 min cardio
Short workout. Swamped in the office and had a dentist thing afterwards. Good times. Felt 10-15lbs weaker than normal on bench. Shoulders were really sore. Gonna go lower volume thursday. Wondering if with my lack of sleep I didn't recover enough from last week.
Weight: 233.4 -- carbed up over the holidays. Not too badly but I was eatin' Hopefully some of it will be muscle
looks good T..
and 233 aint bad considering the long weekend
looks good T..
and 233 aint bad considering the long weekend
Weekend. Fuck. I've been working 60-80 hr weeks for the last 9 months and 50-60 for 9 more before that.
SQUAT or DIE!
07-08-08, 9:12 pm
Weekend. Fuck. I've been working 60-80 hr weeks for the last 9 months and 50-60 for 9 more before that.
wow!! thats a ton of hours...
Tuesday 08 July 08
9 min cardio
Squats - bar-15, 135-12, 185-8, 225-5, 275-5,6,2
single Leg extensions - 20lbs-failure-4x
seated calf raise - 105-10, 150-10, 195-8, 220-5,5,3
rack pulls - 135-10, 225-10, 315-6,6,3
Very short day. Had about 45 min to get this in. Sucks. My knee buckled on that last set of 275 when I tried to come out of the hole. I don't think I'm stretching enough. Or I'm a huge pussy. Still hurting even now but not too bad. Did the rack pulls totally raw - no gloves, no chalk. Thats a pain in the ass. And after everything else my legs were all twitching and shit. The leg extensions were a blast - did 4/1/4/10 cadance so holding at the top was causing my quads to twitch around the knee cap. Fun shit
Didn't weigh in this morning.
I'm at work now (midnight) - heading home soon. 51 hr work week so far (starting on saturday)
SQUAT or DIE!
07-09-08, 1:05 pm
HOLY HELL!!!! you work WWAAAY too much,,
Lunatic001
07-09-08, 1:32 pm
That paycheck must be huge...about a couch for the ABC, I live in El centro (1 hr 45 min away) so I'll be driving in the Am...maybe check with Matt D....but we'll figure something out...I have friends in SD so maybe you could stay with them....i'll keep you posted.....I am glad you keep training after so many hours at work.....and that is not counting time spent driving....good job and great dedication.....Lunatic001
Wednesday 09 July 08
10 min cardio
straight bar push downs- 70-20, 80-15, 90-15
straight bar pushdowns ss. standing curls - 90-12/60-15, 110-10/85-8, 110-10/85-8, 130-6/85-6, 130-5/85-5
d handle reverse pull down ss. cross body hammer curls - 40-5/30-6, 40-8/30-8, 30-12/25-10, 30-12/25-12, 20-20/25-8(10-5)
one db overhead extensions - 25-12,12,10,11
leg raise - 30lbs-9,12,8
30 min cardio
Slept a whole extra half hour last night. Still wiped out. Had a good workout. Blew my glycogen stores during cardio and nearly puked. Stupid not eating well. But I'm okay. Gonna loosen my diet a little and let some carbs in for the next few days.
Weight: 229.0 - new low for me.
That paycheck must be huge...about a couch for the ABC, I live in El centro (1 hr 45 min away) so I'll be driving in the Am...maybe check with Matt D....but we'll figure something out...I have friends in SD so maybe you could stay with them....i'll keep you posted.....I am glad you keep training after so many hours at work.....and that is not counting time spent driving....good job and great dedication.....Lunatic001
Its not that huge. I'm salary. But its either put the time in or the game fails and I'm not a failure kind of guy. Unless I'm repping out in bench. ;)
I'll probably just try to find a hotel in the area for the night. I just know that its a good 2-3 hr drive depending on traffic and I'd rather take that at night and sleep in a little that morning.
Well, maybe it won't be such horrible traffic that early. Anyone drive the LA-SD run in the saturday AM?
Matt Dickerson
07-09-08, 5:53 pm
Its not that huge. I'm salary. But its either put the time in or the game fails and I'm not a failure kind of guy. Unless I'm repping out in bench. ;)
I'll probably just try to find a hotel in the area for the night. I just know that its a good 2-3 hr drive depending on traffic and I'd rather take that at night and sleep in a little that morning.
Well, maybe it won't be such horrible traffic that early. Anyone drive the LA-SD run in the saturday AM?
Save yourself the money and stay at my place.
Thanks Matt. That really cool of you.
I might just end up driving in if I'm not working too much. I wasn't really realizing its a good 6 weeks away. Maybe I'll be back on a normal work week by then...
Thursday 10 July 08
10 min cardio
smith shoulder press - 60-15, 110-10,10 160-5,10 210-6,4 160-12,10
lateral raise ss front raise - 17.5-10/10, 9/7
BB shrugs - 135-10, 225-10, 315-5, 405-3,5,7 315-12,10
30 min cardio
Good workout. Still feeling burned out but I dropped the upright rows and cut down on my heavy sets for press. Recovery is getting better.
Weight: 230.2
SQUAT or DIE!
07-10-08, 9:01 pm
Thursday 10 July 08
10 min cardio
smith shoulder press - 60-15, 110-10,10 160-5,10 210-6,4 160-12,10
lateral raise ss front raise - 17.5-10/10, 9/7
BB shrugs - 135-10, 225-10, 315-5, 405-3,5,7 315-12,10
30 min cardio
Good workout. Still feeling burned out but I dropped the upright rows and cut down on my heavy sets for press. Recovery is getting better.
Weight: 230.2
lookin good... SSing raises must have been intense...
Friday 11 July
Took the day off. Wasn't feeling totally recovered. Will be working tomorrow so I'll be lifting back then.
SQUAT or DIE!
07-11-08, 7:52 pm
Friday 11 July
Took the day off. Wasn't feeling totally recovered. Will be working tomorrow so I'll be lifting back then.
good call....
just getting back into the forvm. been busy.
just my two cents. if you dont have that much time. dont cut down on your workout for cardio. you burn WAAAY more calories from weight training than hours on the treadmill.
thats not to say you should stop doing cardio though.
keep it up.
Saturday 12 July 08
Smith Shrugs - 100-15, 190-15, 280-10, 370-8, 420-5,5,5 370-8 280-12
One arm DB row - 40-10, 70-10, 100-5,10,15,12
Lat pulldown- 110-10, 150-10, 180-5,5,5 110-15
Stiff arm pulldown - 50-12, 70-8,8,8
20 min cardio
Still not feeling too motivated or recovered. Actually feeling a bit sick. Won't be working out tomorrow. Gonna sleep in as long as I can. Probably won't go to work either. Bleh. Did 80 hours last week and already started working this weekend. I'm tired as fuck.
Weight: 230.4
SQUAT or DIE!
07-12-08, 8:44 pm
get better damn it!!
just getting back into the forvm. been busy.
just my two cents. if you dont have that much time. dont cut down on your workout for cardio. you burn WAAAY more calories from weight training than hours on the treadmill.
thats not to say you should stop doing cardio though.
keep it up.
Not for me. I need to do cardio or I won't cut. Even tons of supersets just doesn't trigger the fat burning for me like cardio.
2 hrs of weights does cut for me like 60 min of weights and 30 min of cardio. I've alternated over the last 2 years and been checking my logs and its pretty certain. But everyone is different.
Kick ass workouts here brother! keep at it strong
Monday 14 July 08
10 min cardio
flat bench - bar-25, 95-15, 135-10, 185-10, 235-8,11,7 (90 sec rest)
incline db flyes ss incline db press - 50-10/8, 50-11/7, 50-9/6, 50-9/6
cable crossover - 60-18, 65-16,15
--triset
leg raises- 30lbs-10,10,9
one arm hammer curl - 30-10,10,10
one arm overhead db extension - 30-9,6,4
---
30 min cardio
Tired as hell but I got a little bit of sleep this weekend so it was a great lift. Ran out of steam about 1/2 way in so it was a bit of effort to finish strong.
Weight: 236.8 - carbed up big time last night. Rice w/ eggs and pinepple and pork chops.
thats a huge workout bro. i hate it when i run outta steam.. only happens on a cut though :/
hoping that im going to start seeing those strength gains ox was talking about
Kick ass workouts here brother! keep at it strong
Thanks man. Appreciate the complement. Gonna see you at the ABC next month?
thats a huge workout bro. i hate it when i run outta steam.. only happens on a cut though :/
hoping that im going to start seeing those strength gains ox was talking about
It was actually pretty short. About 80 min start to finish. 40 min of that was cardio. Still just kicked my ass. I might cut down to 3-4 workouts a week until I'm recovered. 5 is slowly grinding me down. I'm just not recovering. Fuck, I hate being old.
Tuesday 15 July 08
Single Leg Extensions - 30-15, 40-10, 50-10,10,10
BB Squat - 135-15, 185-10,10 235-5,6
Good Mornings - 45-10,10, 95-10,10 145-5,5,5 95-10
Front Squat - 145-5, 95-8,10
Seated Calf raise - 45-10, 90-10, 135-10, 180-8, 225-5,5,5,5
Got to the gym really late. Skipped warmup cardio and did preexhaust leg extensions. Back and knee are still hurting so I wanted to make today an active rest day. Did the second set of 185 squats with a narrow stance and it managed to crack my back and loosen everything up. Money. So I added a few more lbs and did a bit more of a work out. Feeling good. Knee was good. In and out in 35 min.
Weight: 233.4 -- coming down from my carb up this weekend. I've been adding in a post workout carb/creatine thing. 31grams of carbs so thats it for the day. But my low carb diet seems to be intact even with that. Feel like I'm starting to add a bit of size on. Been doing that for a week now. Should see where my #s are at end of week and if I'm gaining anything but fat ;)
Lunatic001
07-15-08, 8:03 pm
Looking good bro...keep up the good work....
Lunatic001
Wednesday 16 July 08
15 min cardio
decline skull crushers - 60-10, 65-10,10 85-10,10 95-5,5,5 (ever other set did CG press to failure)
stand bicep curl ss ticep pushdown- 65-10/100-12, 65-10/120-8, 65-8/120-8, 65-6(4)/120-7(5) (negatives on the last set)
reverse pushdown ss hammer curls - 40-8/32.5-10, 30-12/32.5-10 40-6/32.5-8
40 min cardio
I've turned wednesday into my cardio plus some arms superset day and its pretty fun. I don't have a set plan and just try to get in what I can. This one pretty much blew me up - I had a massive pump running nearly the entire lift. Cardio kicked my ass but thats cool. Its supposed to.
Weight: 231.6
I've been reading some of Mike Mentzers stuff and I'm considering going that route for 2 months just to see if there is any merit for me in it. I'm currently specing that out. Should be interesting.
SQUAT or DIE!
07-16-08, 11:58 pm
looking good man.. havent had an arm day in weeks :( kinda jealous
It was nice - not too draining but still feels like a solid workout. =)
SQUAT or DIE!
07-17-08, 12:07 am
It was nice - not too draining but still feels like a solid workout. =)
not draining? whats that like?? lol...
not draining? whats that like?? lol...
And that my friend is why I've been reading Mentzer.
While it is just another system and all that, if he's right about it for me in the current position I'm in, then I could make some real gains for a bit. Won't cost me much and might be a good time. ;)
SQUAT or DIE!
07-17-08, 2:51 am
And that my friend is why I've been reading Mentzer.
While it is just another system and all that, if he's right about it for me in the current position I'm in, then I could make some real gains for a bit. Won't cost me much and might be a good time. ;)
... lol i dont think i can call it a wo unless im tired as hell.... but then again, at the current moment im looking for large numbers.. after my meet ima try and bring up my arms some... my bis are pathetic..
Thursday 17 July 08
10 min cardio
smith machine shoulder press - WU60, WU110, 210-5, 180-6+1
lateral raises ss upright row - 25-6/85-9, 25-6/90-6
leg raises - 32.5 - 9,7
27 min cardio
Decided to cut down on my working sets. Doing them all with a 4/0/4/0 cadance. Ends up being quite a workout still, even with the reduced volume. Strongly focusing on full ROM and strict form. Next week will be another light week for recovery. I'm planning on starting my HIT style in august.
Weight: 230.8
SQUAT or DIE!
07-17-08, 10:32 pm
whats with everyone wanting to try HIT now?
"everyone"
I was good with my higher volume setup until I started doing 5-6 cardio sessions a week. Between that and my work I'm not growing. I haven't had a PR in ages. I feel overtrained.
So if I drop the volume low and up the intensity and hit 1-2 working sets, 4-5 extercises, 2-3x a week + 5 lighter cardio sessions, I'm hoping I can still make progress.
SQUAT or DIE!
07-18-08, 12:02 am
"everyone"
I was good with my higher volume setup until I started doing 5-6 cardio sessions a week. Between that and my work I'm not growing. I haven't had a PR in ages. I feel overtrained.
So if I drop the volume low and up the intensity and hit 1-2 working sets, 4-5 extercises, 2-3x a week + 5 lighter cardio sessions, I'm hoping I can still make progress.
lol yes "everyone"
man i need to get on keto again, but i dunno if its smart before the meet... maybe the last few days before it ill drop carbs.... but after the meet ima give this whole volume thing a try..
Friday 18 July 08
5 min cardio
deadlift - 135-10, 225-10, 315-5, 375-2, 415-1,0 315-4
rack pull (1pin) - 225-5, 315-5
BB row - 225-3,4,6
one arm DB row - 100-15, 120-7,8
machine assist pull ups - 80lbs-7, 90lbs-8, 100lbs-8
15 min cardio
I'm totally blown now. Should have just rested but the urge hit me and I really wanted to lift. Lower back is all fucked up so my deads were off. Hard to get in position for rows. I really should take some time off. I hate taking time off. Gonna try and get a massage and see if that helps.
Weight: 231.8 - had some rice and chinese last night. Bit of carbs.
Lunatic001
07-18-08, 6:21 pm
looking good bro....you just got some early signs of your body telling you to rest...LISTEN!!....it is better to lose a day or two than months due to an injury!....I am telling you from experience....other than that everything looks good....what are your goals bro? PM me if you want...
Lunatic001
SQUAT or DIE!
07-18-08, 6:53 pm
good pulling man... very nice
looking good bro....you just got some early signs of your body telling you to rest...LISTEN!!....it is better to lose a day or two than months due to an injury!....I am telling you from experience....other than that everything looks good....what are your goals bro? PM me if you want...
Lunatic001
Right now I've just got some longer term goals:
Cut to 8-10% bf
gain 10% strength on all major lifts
focus on symmetry
I'm not planning on competing in anything so its just for me. Time line is pretty open. Long term, I'd like to work up to a 400 lb bench and a 500 lb dead and squat.
I'll take the weekend off and recover. I'm working out a 3 day a week lifting plan to go along w/ a 5 day cardio plan. I'm probably hovering around 15% bf @ 230-235 right now so the cut will continue to take time. But my gains are definitely stalling so I need to change something up. And I feel burned out (work is killing me) so rest is high on my list of things to add in. Its just rough - I feel like ass if I don't get in the gym and get the blood moving.
good pulling man... very nice
Thanks bro.
SQUAT or DIE!
07-18-08, 9:34 pm
hey man u still on keto??
hey man u still on keto??
On-ish. Once my rest went to hell I started taking the weekends off diet and carbing up a little extra. But I'm clean and no carb all week. Still feeling solid on that front.
SQUAT or DIE!
07-20-08, 8:46 pm
On-ish. Once my rest went to hell I started taking the weekends off diet and carbing up a little extra. But I'm clean and no carb all week. Still feeling solid on that front.
weight still comin off?? cause that sounds right up my alley, carbs on weekends
weight still comin off?? cause that sounds right up my alley, carbs on weekends
Not as fast as it was, but the slow down started before the carb weekends started. I think its probably a result of my overtrained/lack of rest state. My vascularity is still getting better and I'm still as lean or leaner and I'm adding a little more muscle. So I'm happy with my diet as is. Its working for me and its something I can live with long term. What more can you ask for.
Lunatic001
07-21-08, 3:58 pm
You already well into your goals.....finding the right diet is one of the hardest things to do...good job and now go lift!!.......
Lunatic001
This is nearly the end of my week off. I've ready Mentzer's Heavy Duty 2 twice. Smart guy. Good read.
I'm restructuring things to try and maximize my rest and recovery in hopes that it will add some extra mass. I've been reading studies that suggest that 3-6 days of rest after a single workout yield maximal mass gains (3lbs ish on average). I have no idea how that translates into multiple workouts a week or where cardio fits in but I'm curious to try it. I just need enough discipline to reduce my volume and frequency and max out the intensity. Should be fun.
SQUAT or DIE!
07-24-08, 9:35 pm
good luck to you on that one.... pretty curious how this is gonna turn out
good luck to you on that one.... pretty curious how this is gonna turn out
Hehehe. Me too. If this rest thing ends up being a mass builder then I'm all for it. We shall see. But whats 3-4 months. No biggie. Even if I lose a little mass and strength I'll just go back to my normal training after Xmas and pretend this was a 4 month active rest cycle. ;)
Friday 25 July 08
5 min cardio
Flat bench - WU135, WU185, 225-11+2 neg
Incline bench - 185-9
Machine shoulder press - WU110, 150-11+partials
BB upright row (close grip) - 85-11+partials
incline DB flye ss lateral raise - 35-12 / 20-8
decline skull crushers - 75-12
cable flyes - 60-12+partials
dips ss pushdowns ss reverse pushdowns - BW12 / 100-8 / 20-14
20 min cardio
I'm back baby. Did these in a minimum rest fashion. Tried to keep the rep speed slow and really control and work the negative. My goal was a 4/0/4/1 cadence and I managed to do it pretty well. Fuck thats a burn out. Getting 60-70 seconds of tension time and then trying to do a forced or partial at the end is torture. Did more or less 1 working set for everything and just immediately moved to the next exercise so most rest times were 60-90 sec. Pump was good. Did all my weights in under 25 min.
Weight: 231.8 - same as last friday. Kinda odd that since I've blown off my diet and carbed up every day. I'm not complaining. I feel pretty good.
Monday 28 July 08
Did about 70 min of cardio. Ellipticalled around 6~6.5 miles
Weight: 234.0 - +2lbs it would be nice if that was muscle. We'll see what the weekly average ends up being. I'm still doing high protein and a bit of carbs - same as last week. Feeling good.
My general plan is to lift tuesday and friday and do cardio sunday and thursday.
SQUAT or DIE!
07-28-08, 6:27 pm
waaaay to much cardio you sick sick man....... about how many carbs daily??
waaaay to much cardio you sick sick man....... about how many carbs daily??
Depends on my mood. This weekend I had a bunch. Probably 400ish. Most days I'm under 100 if I'm stuck eating work food and under 60 if I bring it all from home. Thats including my post workout meal where I get 30ish.
So I'm more or less carb cycling. But I'm staying around 2g/lb bw for protein and I keep my fat more or less constant. So if I'm hungry still I add in a few carbs. If I'm not, they stay low.
SQUAT or DIE!
07-28-08, 9:33 pm
Depends on my mood. This weekend I had a bunch. Probably 400ish. Most days I'm under 100 if I'm stuck eating work food and under 60 if I bring it all from home. Thats including my post workout meal where I get 30ish.
So I'm more or less carb cycling. But I'm staying around 2g/lb bw for protein and I keep my fat more or less constant. So if I'm hungry still I add in a few carbs. If I'm not, they stay low.
im on less than 100, unless i just absolutely want some.... so i know how ya feel..
Still wasn't feeling recovered so I'm pushing legs back a day.
Weight: 232.8
Still wasn't feeling recovered so I'm pushing legs back a day.
Weight: 232.8
You're doin great bro....you feel the earthquake today?
You're doin great bro....you feel the earthquake today?
Yeah. Little bit of nothing. Funny how it was all over the news but I guess the IE got nailed more than the west side.
i feel like carb cycling is worse than ketosis in regards to cravings. once youre in ketosis the carb cravings stop, but low carb days on cycles are horrible
i feel like carb cycling is worse than ketosis in regards to cravings. once youre in ketosis the carb cravings stop, but low carb days on cycles are horrible
Yeah. I'm really haven't been feeling it too badly over the last 3 weeks. If I get hungry and feel any cravings, I knock back a protein shake. I keep 4 2lbers at work (all different flavors) so that I don't get bored with it. As long as I stay on my protein I don't notice the lack of carbs. Its only if I keep off and forget one that the cravings hit. Usually for chocolate. Thank god they have good choc protein powder.
WED 30 July 08
5 min cardio
random warmups
stiff arm pulldowns ss reverse grip pulldowns - 70-12 / 160-9+ partials
deadlift - WU135, WU225, WU275, 315-9+negative
BB Shrug - WU225, 365-9
leg press warmpus
leg extension ss leg press - 100-12 / 630-12+partials
seated calf raise - 3 plates - 15+partials
reverse close grip pulldowns - 130-9+partials
DB cross body hammer curls - 45-5
leg raise - 37.5-7
15 min cardio
That was fun. I'm pretty sure those are the reps I did. Trying to keep that nice slow 4/0/4/1 so sometimes I lose count right before I start seeing spots. I think I had more deads than that but thats the only thing I remember. Overall felt really good. My body is taxed but I don't feel overly broken. The reverse grip pulldowns are new for me - haven't tried those in a while so I'm trying to pull deep and get below the pecs. Thats a fucking bitch of an exercise to do slow.
The extra rest (last workout was friday) really helped with the energy level and I think I did well but I haven't done some of these exercises in a while or over the full ROM or for that slow of cadence so I have nothing to compare my weights to. Bleh.
Weight: 232.4
Thursday 31 July
OFF
weight: 231.8
Friday 1 Aug
OFF
weight: 232.0
tomorrow is cardio. Yeah. err. Nah, I hate cardio.
Sunday 03 Aug 08
**off**
weight: 233.6
Monday 04 Aug 08
6 min cardio
incline DB press - WU40s, WU60s, WU80s
flat bench - WU135, WU185, 245-8+negative (PR I think)
incline bench press - 205-7+negative
smith machine shoulder press - 190 - 6 + negative
incline DB flyes ss standing lateral raise - 45-7+static hold / 25-5
BB Shrugs - WU225, WU315, 405-5 restpause-2 restpause 315-8 (405 for 5 might be a PR too)
BB row - narrow grip 95-8, wide grip 95-5
reverse pec deck - 200-6+static hold
cable flyes - 70-18
skull crushers ss close grip bench - 95-11/95-7
straight bar pushdowns - 110-7
reverse one arm pushdowns - 30-13, 40-12
standing front raise - 20-8
standing db overhead extension - 65-11
16 min cardio
Good workout. Felt strong as hell. Pump was pretty intense by the end. I had trouble with the front raises because my tris were swollen. Thats nice trouble to have I'm up ~ 2 lbs now over the last 2 weeks. Not sure whats water, whats fat and whats muscle but I'm willing to pretend its muscle Overall I'm feeling really solid. Can't wait for next week.
Weight: 233.6
Lunatic001
08-04-08, 6:17 pm
Looking good my friend....keep up the good work.....I am starting to find out that I respond better to my workouts by taking a day off between big body parts...i.e. chest off legs off back off delts arms off repeat.....I have noticed that in your journey as well....you have had your best workouts after rest.......just my opinion.....
Lunatic001
Looking good my friend....keep up the good work.....I am starting to find out that I respond better to my workouts by taking a day off between big body parts...i.e. chest off legs off back off delts arms off repeat.....I have noticed that in your journey as well....you have had your best workouts after rest.......just my opinion.....
Lunatic001
I agree. It seems like I can go about 2-3 weeks with good volume and then I start down sliding. Thats one reason I started reading Mentzer's stuff. It seemed like his plans fit how my body was acting.
Lunatic001
08-04-08, 6:40 pm
I agree. It seems like I can go about 2-3 weeks with good volume and then I start down sliding. Thats one reason I started reading Mentzer's stuff. It seemed like his plans fit how my body was acting.
Let me know how it works or how you will adjust your split...i might give it a try.....
Lunatic001
My current split is Push on one day and Pull + Legs on the other. I'm taking about 4-5 days off in between lifts. I think I might be under training but it is also giving my joints a chance to recover. Which they needed. I'd actually like to lift mondays and fridays but I've trying to be a little more on the Heavy Duty workouts from the books and they spec a 4-7 day rest between workouts. I don't think I'm quite there yet but I will add in another day or two if I'm still feeling sore.
I _think_ its working for me. Not sure if it will last or not. But I have a pretty good baseline log for my strength and weight and I'll be tracking them over the next 7 weeks and that should give me a fair good idea of where I'm at.
Then I'll get back on keto and switch up my workouts.
http://www.gamespot.com/video/941873/6195484/legendary-behind-the-scenes-part-2
Little trailer on the game I'm working on. A trailer I happen to be in. So watch it. Now.
SQUAT or DIE!
08-09-08, 11:54 am
http://www.gamespot.com/video/941873/6195484/legendary-behind-the-scenes-part-2
Little trailer on the game I'm working on. A trailer I happen to be in. So watch it. Now.
game looks pretty sweet
Thanks bro. Pouring too many 70 and 80 hr weeks into it so I hope it turns out. Otherwise I could have been doing cardio and getting all cut for the hotties out here ;)
SQUAT or DIE!
08-09-08, 3:44 pm
lol were you the guy with the hair in the video?? or one of the bald guys..
I was the guy with hair talking about the awesomeness of my griffon.
SQUAT or DIE!
08-09-08, 4:00 pm
I was the guy with hair talking about the awesomeness of my griffon.
it is pretty cool.
Friday 08 AUG
**off**
weight: 230.8
Saturday 09 Aug 08
5 min cardio
reverse grip pulldowns - WU80, WU120, WU140, WU160
stiff arm pulldowns ss reverse grip pulldowns - 80-14/170-9
deadlifts - WU135, WU225, WU275, 335-4,4 (grip failed on both. no straps.)
BB shrugs - WU225, WU315, 405-3(1)(1)/315-5/225-12 (rest pause and then drop sets)(grip failed again. wtf)
leg press - WU270, WU540, WU720, 900-14
reverse close grip pulldowns ss hammer curls - 140-15/50-5(37.5-5)
leg raises - 37.5-8,7
11 min cardio
Ok lift. Had a bit a fever yesterday. Really felt like crap all day friday. Got some decent sleep last night so I thought I was okay but as soon as I took my preworkout supps I started feeling flushed and light headed. Pushed through it and had a good leg day but my grip just sucked. I couldn't hold on to shit.
Weight: 232.2
Lunatic001
08-12-08, 10:44 am
Getting it done....pushing the limits as always....hydrate hydrate hydrate and listen to the body and if you need a day of rest take it and come back stronger....I am liking the workouts...keep training hard and smart...
Lunatic001
SQUAT or DIE!
08-12-08, 11:41 am
good wo man.
Sunday and Monday
**off**
Tuesday 12 Aug 08
5 min cardio
flat rack bench - 3 pin - WU135, WU185, 245-9+static hold (PR)
flat rack bench lockout - 5 pin WU225, 315-5 (PR)
incline smith machine press - WU100, 190-8 (PR)
smith machine shoulder press - 170-7 (PR)
bb upright row - WUbar, 115-7(2) (PR)
incline flyes ss lateral raise - 50-11+statichold , 25-3/20-5
cable flyes - 75-11
straight bar pushdown ss one reverse grip push down - 120-11 / 40-7
overhead DB extension - 70-9
8 min cardio
Good workout. Massive pump. Had a few prs. Starting to get the hang of the reduced volume.
good wo man.
Eh. I wasn't happy with it. Didn't get near the numbers I was looking for. Oh well. Friday I'll hit that again and see whats what.
SQUAT or DIE!
08-13-08, 12:41 am
Eh. I wasn't happy with it. Didn't get near the numbers I was looking for. Oh well. Friday I'll hit that again and see whats what.
at least you aint completely miserable dieting, goin crazy!!!
at least you aint completely miserable dieting, goin crazy!!!
Good luck on your meet bro.
SQUAT or DIE!
08-13-08, 7:02 pm
Good luck on your meet bro.
thanks.... im 3 hrs of cardio, and 8 hrs of driving away from no more suffering!! i cant wait to have a cookie
thanks.... im 3 hrs of cardio, and 8 hrs of driving away from no more suffering!! i cant wait to have a cookie
You can do it bro. Next time will be even easier!
Thursday 14 Aug 08
15 min cardio
Flat Skullcrushers - WU35, WU65, 105-6 ss close grip to failure (PR), 105-4
Straight bar pushdowns - 120-9
One arm Reverse grip pushdowns - 40-7
Overhead DB extension - 75-7
15 min cardio
Another good pump. Really finished off my tris for the week. Feeling really strong and I think I'm gaining pretty good mass. I'm up a few pounds although it is going +/-2 lbs every few days. Planning on going back on keto in 2 weeks - maybe less. I'd still like to drop a good 20 lbs of fat this coming year and add 10 lbs of upper body muscle. I just need to hold off on too much more leg work - its getting hard to find jeans that work with my quads. =)
Weight: 235.4
Friday 15 Aug 08
6 min cardio
Deadlift - WUbar, WU135, WU225, 335-6, 405-1
BB Shrugs - WU225, WU315, 405-5,2
bent over bb row - 185-11
stiff arm pulldown ss reverse grip lat pulldowns - 80-12 / 180-7
leg press - 3pps-WU, 6pps-WU, 9pps-WU, 12pps-8
hammer curls ss reverse close grip pulldowns - 50-5 / 140-12
Weight: 233.0
Monday 18 August 08
Smith machine flat bench - WU100, WU190, 260-8+negative
Smith machine incline bench - 200-7+negative
Smith machine shoulder press - 170-6
close grip BB upright row - WUbar, WU95, 135-5/115-4
flat DB flyes ss lateral raise - 55-7 / 20-7
reverse pec deck - 200-6
staight bar pushdowns - WU90, 120-5
skull crushers ss close grip bench - 95-11 / 95-7
one arm reverse grip pushdown - 50-5/40-5
cable flyes - 70-20
overhead DB extension - 75-10
Weight: 235.4 - massively carbed up last night before bed. This weekend was just royally fucked. Worked saturday from 11am till 5am sunday. Got home and slept until 3pm. Then sat by/in the pool for an hour to relax. Diet was all fucked up. Body is completely jacked. Hopefully I'll get back on track this week.
Tuesday 19th
30 min cardio
Leg Raises - 37.5-10+4 partials (PR), 8
20 min cardio
Weight: 235.4
SQUAT or DIE!
08-19-08, 5:56 pm
good couple od workouts youve had.. get back on track and keep on truckin T.
good couple od workouts youve had.. get back on track and keep on truckin T.
Thanks man. Saw your results from your meet - looking good you skinny little bastard ;)
SQUAT or DIE!
08-19-08, 11:37 pm
Thanks man. Saw your results from your meet - looking good you skinny little bastard ;)
lol, dropped like 10lbs, almost 5 the day before the meet... now its time to get to the 242 class.. UGH this is gonna be an adventure... alreay back up to 280... so lke 30+ lbs
Lunatic001
08-20-08, 12:34 pm
just keep training hard like you do and the diet will fall in place......
Lunatic001
Wednesday 20th
30 min cardio
Decline skull crushers - WU30, WU65, WU85, 105-7 (PR), 3+partials
pushdowns - 120-11, 130-6
one arm reverse grip pushdowns - 40-7
overhead DB extensions- 80-11
30 min cardio
I fucking hate cardio. Decided I'm going to try and cut to 5% bf by next summer. Well May 1st.
Weight: 235.8
Thursday 21 Aug 08
25 min cardio
Leg Raises - 40-11 (PR), 45-5+2 partials (PR)
30 min cardio
I really fucking hate cardio.
Weight: 235.6
SQUAT or DIE!
08-21-08, 5:02 pm
at least i can hit 500!!!
at least i can hit 500!!!
Shit, if I was doing those little half assed squats I'd hit 500 too ;)
SQUAT or DIE!
08-21-08, 7:52 pm
Shit, if I was doing those little half assed squats I'd hit 500 too ;)
slightly below parallel aint no half ass rep.. i oughta smack ya up side the head!
You could try. But I'd just squat real low and know you aren't strong enough to squat down there so I'd be safe ;)
SQUAT or DIE!
08-21-08, 9:20 pm
You could try. But I'd just squat real low and know you aren't strong enough to squat down there so I'd be safe ;)
dream on weakness.. dream on!
Friday 22 AUG 08
10 min cardio
stiff arm pulldowns ss Reverse grip pulldowns - WU80, WU120, WU160, 90-11 / 190-8 (PR)
BB Bentover row - WU135, 185-5, 205-10 (PR?)
Good Mornings - WUbar, WU95, WU135, 155-11
leg extension ss. leg press - WU3pps, WU6pps, WU9pps, 110-11 / 10pps-11
Standing ez bar curl - WU55, 90-10
Close grip reverse pull down ss hammer curl - 140-12 / 50-3
15 min cardio
Felt like crap last night. Got some extra sleep. Still not feeling too good but oh well. Workout was decent. Feeling strong but got a little dizzy and such during the cardio.
Weight: 233.6
Monday 25 Aug 08
Cardio - 7.5 min
Smith machine flat bench - WU100, WU190, 280-8 (no spotter so not quite full ROM)(PR)
Smith machine incline bench - WU100, 210-7 + partials (PR)
Smith machine shoulder press - WU100, 190-8
BB upright row - WU65, 100-11 (wide grip) + 100-4 (close grip)
flat DB flyes ss standing DB lateral raise - 55-7 / 17.5-11
reverse pec deck - 200-7
cable flyes - 70-15 + 30 sec static hold
decline skull crushers - WU65, 105-7 (PR), 105-5 + close grip bench to failure (~12)
straight bar pushdowns - 130-7
one arm reverse grip pushdowns - 40-7
overhead DB extensions - 80-8
close grip bench - 185-8
11 min cardio
No spotter the whole time. Sucks. I had to set the stops on the smith so I didn't get full ROM - low end was ab out 1.5 inches above my chest. Still got 8 good ones and a few partials to make up for it. Overall it was a hell of a pump. Felt good hitting it hard. Had a few PRs and a few more equal to my fully rested max so thats good. Back is feeling a ton better after skipping deads and shrugs last week. Knee is better too. Upper body joints feel 100%.
Weight: 241.6! WTF. I gained 8 lbs in 3 days and I was eating pretty clean. Well, I had french toast sunday and 2 chili dogs saturday but otherwise I was eating clean. Damn. I'll have to see what happens this week.
As a side note, I didn't have to work the whole saturday. First time in months. So I got home early and slept about 16 hrs. And then I had a nice nap sunday evening. I probably slept about 28 hrs over this weekend. Maybe that has something to do with it.
Tuesday 26 Aug 08
30 min cardio
leg raises - 45lbs- 8, 6
DB wrist curls - 22.5-12, 30-10
one arm BB hold - 95lbs-45sec, 135-30sec, 145-20sec,12sec.
17min cardio
Weight: 238.2
Weds 27 Aug 08
25 min cardio
decline skull crushers - WU35, WU65, 105-7,5
straight bar pushdowns - 130-8
one arm reverse grip pushdown - 30-8
overhead db extensions - 85-8
15 min cardio
Weight: 237.4
SQUAT or DIE!
08-27-08, 8:06 pm
i have never heard of skullies on a decline.... does it do anything diff? or ya just showin off..
i have never heard of skullies on a decline.... does it do anything diff? or ya just showin off..
It feels like it hits the tris much much better. On flat, once I get fully extended it feels like some of the stress is off the tris. On decline I feel constant tension the entire ROM
SQUAT or DIE!
08-27-08, 9:40 pm
hmm, i may try them soon.
Thursday 28 Aug 08
20 min cardio
Leg Raises - WU27.5, 45-8.7
Seated Calf Raises - 2plates-8, 3plate-8, 4plates-8, 5plates-5
20 min cardio
Feeling back on track. I really hate all these midweek cardio heavy days but I guess its needed to help trim me down a little. I'm setting a nice long term goal of 5% BF by May 1st.
Weight: 235.8
Friday 29 AUG
10 min cardio
reverse grip pulldowns - WU50, WU110, WU160,
stiff arm pulldowns ss reverse grip pulldowns - 100-11/190-10, 160-10
BB Shrugs - WU135, WU225, WU315, WU365, 415-3 415-2/365-3/315-6 (drop set)
Leg Press - WU2pps, WU5pps, WU8pps, 10pps-11,15
One arm DB row - WU80, WU100, 120-9,5
close grip reverse pulldowns - 150-11
cross body hammer curls - 50-5,3
preacher curls - 65-15, 85-11
SQUAT or DIE!
08-29-08, 6:25 pm
tried the decline skullies today... really liked them
tried the decline skullies today... really liked them
Sweet. Glad I could give you another tool for the toolbox. =)
Friday 29 AUG
10 min cardio
reverse grip pulldowns - WU50, WU110, WU160,
stiff arm pulldowns ss reverse grip pulldowns - 100-11/190-10, 160-10
BB Shrugs - WU135, WU225, WU315, WU365, 415-3 415-2/365-3/315-6 (drop set)
Leg Press - WU2pps, WU5pps, WU8pps, 10pps-11,15
One arm DB row - WU80, WU100, 120-9,5
close grip reverse pulldowns - 150-11
cross body hammer curls - 50-5,3
preacher curls - 65-15, 85-11
Just a note for myself -- this was on only 4 hrs of sleep. Stupid work. We had an issue with the PS3 and I ended up working until about 4am. Have to work this weekend as well so my camping trip is delayed/canceled.
Still the numbers were at/near PR levels so I'm feeling happy. My body is good now and my lower back is pain free so I can add deads back in next week.
Wednesday 03 Sept 08
7 min cardio
smith machine decline bench - WU100, WU190, WU280, 350-7+1 forced
smith machine incline bench - WU100, 220-6+1 forced
smith machine shoulder press - WU100, 190-5
BB upright row - WU95, 145-4/95-4
incline DB flyes ss lateral raise - 55-11+static hold/22.5-5
reverse pec deck - WU140, 200-10
decline skull crushers ss close grip bench - WU65, 115-3 + 1 forced / 9
straightbar pushdowns - 130-10
one arm reverse pushdowns - 40-5
overhead DB extension - 90-6
Workout felt really solid. I switched up the declines for the flat after reading an article on how some of us have a hard time activating upper pec w/ flat or incline because the front delts and tris take it all. Since I feel like my front delts get smoked on flat I figured it was worth a try and it seems to have been correct. My pecs are completely worked top to bottom. Great solid pump. I had a bit of post workout nausea and I'm not sure why. Maybe my diet was off too much with a 4 day break. Not sure. But I'm starting to feel a little better now.
Weight: 238.4
SQUAT or DIE!
09-03-08, 4:50 pm
looks like a great wo...
looks like a great wo...
It was =)
Lunatic001
09-04-08, 10:31 am
Nice session going on here bro....can't wait to catch up on saturday....keep training hard and smart bro...
Lunatic001
Nice session going on here bro....can't wait to catch up on saturday....keep training hard and smart bro...
Lunatic001
Can't wait man.
Thursday 04 Sept 08
30 min cardio
Leg Raise - WU20, 45-9,7
Machine crunch - 140-25
15 min cardio (treadmill on 12.0 incline)
15 min cardio
Leg raise - 30-12,11
Day 2 of keto. Feels like I might be fighting off a little cold too.
Weight: 234.4
SQUAT or DIE!
09-04-08, 8:52 pm
Thursday 04 Sept 08
30 min cardio
Leg Raise - WU20, 45-9,7
Machine crunch - 140-25
15 min cardio (treadmill on 12.0 incline)
15 min cardio
Leg raise - 30-12,11
Day 2 of keto. Feels like I might be fighting off a little cold too.
Weight: 234.4
keto and a cold?? poor bastard...
Friday 05 Sept 08
30 min cardio
decline skulls - WUbar, WU35, WU65, WU85, 115-4
straight bar pushdowns - WU50, WU100, 130-5, 120-8
Wasn't feeling too well so I cut the second half of the cardio out. Big lift tomorrow for the ABC so I want to actually enjoy that. I think I'm just about over the keto hump and getting my energy back.
Weight: 232.6 (down 6 lbs in 3 days.)
Saturday
ABC lift
Leg Press - 2pps, 5pps, 8pps, 10pps-8
One arm DB row - WUs, 110-5,5
Shrugs - WU135, WU225, 315-5, 385-8, 385-7, 315-12,10
Bentover BB row - WU135, WU185, 205-8,8,8
Leg Raise - 45-10, 50-7
Standing calf raise - WU540 (6pps), 630-25/450-20
Seated calf raise - 5plates down drop set to failure. Twice. Thanks rage.
Lunatic001
09-08-08, 10:44 am
Your calfs are huge bro....was nice training and spending time together at the ABC...can't wait for the next one....
Lunatic
Your calfs are huge bro....was nice training and spending time together at the ABC...can't wait for the next one....
Lunatic
Thanks for the compliments man. I keep trying to bring it all up and hang with you big dawgs.
Monday 08 Sept 08
5 min cardio
Flat bench - WU135, WU185, WU225, 275-7+partials+forces (PR), 5+forced
Inclined bench - WU135, 185-5, 205-7,6
DB shoulder press - WU45, 65-10, 80-8,6
BB upright row - 95-10, 145-5 (PR), 100-8
flat DB flyes ss lateral raise - 50-7 / 17.5-12
reverse pec deck - 220-7 / 180-5
straight bar pushdowns - WU100, 130-6
decline skull crushers ss close grip - 100-5 / 8
db overhead extension - 90-4 / 70-5
Started off still sore. Good a great workout in on only a 4 hrs of sleep. Felt like crap but still happy. Nearly 1 week of keto down. Forgot to weigh myself this morning but I'll get it tomorrow.
Calves are still sore ;)
Sup Big guy....was nice seeing you again, looking leaner and bigger brother, see you at the next one. PM me your cell #, forgot to exchange it at the firehouse.
Tuesday 09 Sept 08
30 min cardio
low cable row - WU50, WU100, WU150, 200-10, 250-6, 290-3 (PR) , 250-8(PR)
one arm DB row - 120-9, 6
leg raise - WU30, 50-8, 6
30 min cardio
I fucking hate cardio. I really fucking hate cardio.
Weight: 233.0
http://i258.photobucket.com/albums/hh267/Lunatic001_photo/SoCal%20ABC%20Muscle%20Beach%20090608/100_0667.jpg
From the ABC this last weekend if you didn't see the other thread.
SQUAT or DIE!
09-09-08, 6:08 pm
http://i258.photobucket.com/albums/hh267/Lunatic001_photo/SoCal%20ABC%20Muscle%20Beach%20090608/100_0667.jpg
From the ABC this last weekend if you didn't see the other thread.
well arent you just a scary beast!
Lunatic001
09-09-08, 6:17 pm
well arent you just a scary beast!
It's keto anger...lol...
SQUAT or DIE!
09-09-08, 6:17 pm
It's keto anger...lol...
i remember that.. LOL
Lunatic001
09-09-08, 6:24 pm
Just to show that you have improved....you look larger and leaner than in San Diego on April...
http://i258.photobucket.com/albums/hh267/Lunatic001_photo/SoCal%20ABC%20San%20Diego/100_0290.jpg
Just to show that you have improved....you look larger and leaner than in San Diego on April...
http://i258.photobucket.com/albums/hh267/Lunatic001_photo/SoCal%20ABC%20San%20Diego/100_0290.jpg
Woot. Guess I'm doing something right ;)
Wednesday 10 Sept 08
30 min cardio (20 on treadmill, 15 of that 5.5/2.0)
decline skullcrushers - WU35, WU65, WU85, 105-5+close grip to failure, 2
straight bar pushdown - 140-5, 130-9
one arm reverse pulldowns - 30-12
overhead DB extension - 90-9 (PR)
30 min cardio
Weight is getting back towards 230. I'm gonna shoot for 220 even on this keto cycle. Found some very excellent precooked turkey sausage that has good stats (and no carbs) that I can throw in the fridge/freeze at work so I have backup meals now. Always good. Cardio is getting easier. I'm adding in 15-20 min of threadmill work a week with a goal of getting to 6min miles for 15 min. Nice and slow so my knees don't take too much abuse.
Tris are doing well. I probably should have rested them as they were still really sore from monday but I didn't notice until I got into the skulls.
Weight: 231.8
Thursday 11 Sept
OFF
Weight 231.8
Wasn't feeling to hot so I figured I'd cancel my cardio.
Friday 12 Sept 08
5 min cardio
Deadlift - WU135, WU185, WU225, WU275, 325-5, 375-3, 425-1, 435-1 (almost a pr)
ATG Squat - 185-10, 225-10
BB Shrug - 225-10, 315-10, 405-5/3/2/315-12 (double rest-pause and then a drop)
reverse grip pulldowns - WU110, 150-10, 180-10
stiff arm pulldowns ss reverse grip pulldowns - 100-5 / 200-6 (pre-exhaust sucks)
flat bench DB pullover - 90-9
one arm DB row - 110-8
standing ez-bar curl - WU70, 100-5, 95-8
one arm hammer curls - 27.5-6, 30-7, 30-7
leg raises - WU30, 50-6,5
Threw a bit of everything together. Legs/hips/lower back are very taxed right now. Gonna go kill a cow for lunch. Should taste good. Forgot I did rows on tuesday so I wasn't quite back to full power but its all good. Squats felt nice - knee was a tiny bit sore from the deads but was fine on squats.
Weight: 231.8
Went camping this weekend. Did some major bouldering. Wow. Good times.
Tuesday 16 Sept 08
5 min cardio
Decline smith machine bench press - WU100, WU190, WU240, WU280, 330-4, 350-6+partials
Incline smith machine bench press - WU100, WU150, 210-7+partials
Smith machine shoulder press - WU100, WU150, 190-5+partials
close grip bb upright row - WUbar, WU85, WU115, 135-7
flat bench DB flyes ss lateral raises - 55-9 / 20-12
cable flyes - 80-12
reverse pec deck - WU140, 220-6
leg raises - 50-8, 30-6 (4 sec down)
decline skull crushers - 100-9, 8 ss close grip bench 9
v-bar pushdowns - WU90, 130-4, 110-7
reverse grip pushdowns - 30-12
overhead db extension - 90-5
15 min cardio
pullups - bw-6,4
Taking a week off keto. Been off since camping saturday so I'm very carbed up. Going to be off until I restart on saturday. I'm thinking I might try 2-3 weeks on and 1 week off and see what, if anything, that gets me.
Weight: 235.8
SQUAT or DIE!
09-16-08, 7:44 pm
you use the entire gym today or what??
you use the entire gym today or what??
Hey, when you look this good you want to give the people a chance to see you ;)
SQUAT or DIE!
09-16-08, 10:01 pm
Hey, when you look this good you want to give the people a chance to see you ;)
good point!
How you holding up Squatie? School? Life? Storms?
SQUAT or DIE!
09-17-08, 1:05 am
How you holding up Squatie? School? Life? Storms?
school is going ok, just finished studying for some quizzes/ tests this week..
life is interesting, today has been all over, good bad, sleepy.. generally im just tryin to survive it..
storm well it missed me, but hit the fam- missed the worst part by like 30 miles.. but i spent alot of time in central TX, now im just trying to get back on track from it..
hows cali?
Wednesday 17 Sept 08
15 min cardio
machine preacher curl - WU25, WU45, WU70, 90-8, 115-8,7,6, 100-8, 90-10
seated concentration curls 25-5, 8
smith machine close grip shrugs - WU69, WU100, WU190, 280-8,9,10, 280-9/190-9
incline hammer curls - 35-8/30-7/25-7/20-6/15-8/10-12
15 min cardio
First time out trying the close grip shrugs. Felt very good and very different. I'll start alternating them. Really feel it on the inner traps/lats running from the neck down the spine. Not sure if this is more or less sore after doing upright rows yesterday. Great bicep pump from all this. Running the rack on the incline curls sucked. Lactic acid is a bitch and this shit burned. Fun times.
Weight: 237.0 - still off keto.
school is going ok, just finished studying for some quizzes/ tests this week..
life is interesting, today has been all over, good bad, sleepy.. generally im just tryin to survive it..
storm well it missed me, but hit the fam- missed the worst part by like 30 miles.. but i spent alot of time in central TX, now im just trying to get back on track from it..
hows cali?
Glad you are safe. My thoughts/wishes to your fam.
Cali is good. Work still sucks but things are starting to wrap up. Now I just have to hope we good some good follow on work. I'm starting a mild job search just to see who's out there and what they want to pay me. Oh, and if I can take 2 hr workout lunches. Thats a deal breaker right there ;)
Lunatic001
09-18-08, 11:33 am
WOrkout looking good bro...close grip shrugs feel a bit different but really let you get a good stretch....
Thursday 18 Sept 08
20 min cardio
decline skull crushers - WUbar, WU35, WU65, 85-8, 105-6, 105-5 ss close grip bench 10
straight bar pushdowns - WU60, 90-12, 130-6, 110-9
reverse grip pushdown - 40-8, 30-11
overhead db extension - 65-12, 95-5
leg raises - 20-8,7*
20 min cardio
*I got called out by my training partner for using too much momentum doing leg raises. So now I'm doing control 4 seconds down with a pause at the bottom. It pretty much destroys my abs.
Good workout. Still trying to get my skull #s up. Its only been 48 hrs since my heavy bench day and I could tell I wasn't too recovered so I went a little lighter on the rest and kept the reps up. Had a great pump. Secondary work on the traps, chest and delts caused them to pump too. Felt wonderful.
No weigh in this morning.
WOrkout looking good bro...close grip shrugs feel a bit different but really let you get a good stretch....
Yeah. Its insane how different it feels. I haven't done them in years so I wasn't at all used to it. Feels great. I'm gonna get some good muscle growth off this.
Friday 19 Sept 08
5 min cardio
Leg Press - WU2pps, WU4pps, WU6pps, 8pps-8, 10pps (900lbs)-10, 1100lbs-8,5 6pps+200lbs-12, 6pps-12
Rack pulls (1 pin) - WU135, WU225, 315-8, 405-4,6,7 (PR)
Good Mornings - 135-8,8,8
Seated cable rows (v handle) - WU100, WU150, 200-10, 250-8,6
Reverse grip pulldowns - 120-10, 180-10
stiff arm pulldown ss reverse grip pulldown - 80-8 / 190-5
standing ez bar curl - 90-6, 85-8
seated calf raise - 3ps-12, 4ps-10, 5ps-8
Had food poisoning yesterday. Bad ribs. Post workout meal too. Sucked. Feeling better today but was about 5 lbs lighter - lost too much water. Still had a solid workout but was feeling dehydrated most of the time. Might be in my head. Either way, had fun. Both knees are still not right - fucking rock climbing nuked the right one. So I had to reduce the leg press ROM. I'm gonna focus on stretching them out more.
Weight: 233.0
Friday 19 Sept 08
5 min cardio
Leg Press - WU2pps, WU4pps, WU6pps, 8pps-8, 10pps (900lbs)-10, 1100lbs-8,5 6pps+200lbs-12, 6pps-12
Rack pulls (1 pin) - WU135, WU225, 315-8, 405-4,6,7 (PR)
Good Mornings - 135-8,8,8
Seated cable rows (v handle) - WU100, WU150, 200-10, 250-8,6
Reverse grip pulldowns - 120-10, 180-10
stiff arm pulldown ss reverse grip pulldown - 80-8 / 190-5
standing ez bar curl - 90-6, 85-8
seated calf raise - 3ps-12, 4ps-10, 5ps-8
Had food poisoning yesterday. Bad ribs. Post workout meal too. Sucked. Feeling better today but was about 5 lbs lighter - lost too much water. Still had a solid workout but was feeling dehydrated most of the time. Might be in my head. Either way, had fun. Both knees are still not right - fucking rock climbing nuked the right one. So I had to reduce the leg press ROM. I'm gonna focus on stretching them out more.
Weight: 233.0
Great w/o bro.food poisoning sucks man...hopefully you are better....drink up!
Lunatic001
09-22-08, 11:17 am
Sorry about he food poisoning bro...but still got a sick workout in...we should rename this thread to Pain, focus and Determination!!!!
Lunatic
Monday 22 Sept 08
5 min cardio
incline bench press - WUbar, WU135
flat bench - WU135, 185-12, 225-10, 255-6, 275-8 (PR),6
incline bench press - 135-12, 185-10, 205-6
smith machine shoulder press (strict and deep) - 100-10, 140-10, 150-7
BB shrugs- WU135, WU225, WU315, 405-2, 425-1, 445-1,0, 315-12
upright row - WUbar, 95-8, 145-4 (loose form), 115-6
incline DB flyes ss DB lateral raise - 60-8 / 25-7
cable crossovers - 80-8 + partials, 6+partials
decline skull crushers (11 hole) - 95-8, (6 hole) - 95-8
straight bar pushdowns - 120-7
overhead DB extensions - 80-6/60-8 (drop set)
12 min cardio
Was a bit rushed for time. Got to the gym very late (work stuff) and just crammed it all in. Still had a good workout. Massive shoulder pump so that was nice. Shit got too tight for some of the reps. Great feeling. More or less recovered from the food poisoning. Felt like crap most of the weekend. Slept a ton and drank water and carbed wayyyyy up. Back on keto today and gonna be on for 3 weeks with 1 cheat in the middle (our ABC lift meal.) Body is feeling solid - joints are good except for my knees.
Forgot to weight in again.
Still not feeling 100% so took today off.
SQUAT or DIE!
09-23-08, 7:23 pm
Still not feeling 100% so took today off.
SLACKER!!!!
SLACKER!!!!
Hell ya. Professionally ;)
SQUAT or DIE!
09-23-08, 10:04 pm
Hell ya. Professionally ;)
is there a better way to live?
Wednesday 24 Sept 08
seated DB shoulder press - 15-20, 35-20, 45-20, 55-20, 60-17,20
lateral raise - 10-20, 15-20, 22.5-12, 25-12
decline skull crushers - 65-20. 85-17,14,12
vbar pushdowns - 80-15,12, 70-14
overhead DB extension - 45-15, 65-12,10
Felt better so I threw in a higher rep day to really nuke my slow twitch and try and get some capillary bed expansion. Plus is burns like hell and gives a massive pump. By the overhead extensions I could barely move my arms. Everything was done with minimal rest. In and out in 30 min.
Weight: 236.2 - cancelled my keto due to the food poisoning last week. Just wasn't feeling right this week and didn't want to overtax my system. Starting on it saturday.
Thursday 25 Sept 08
5 min cardio
ATG Jump Squats - bar-20, 95-10, 135-10, 185-8(2) (PR), 5
ATG Squats - 225-10, 275-6, 5, 305-3
flat bench DB press - 45-20, 55-20, 65-20, 75-17
cable cross overs ss incline DB flyes - 70-20 / 40-10, 60-15 / 40-8, 50-12/40-5 (30 sec rest btwn supersets)
seated calf raise - 2ps-20, 3ps-20, 4ps-15, 5ps-10 (PR)
20 min cardio
Jump squats fucking hurt. Blew my legs up. Damn. I need to get these back into my normal workout rotation. Threw in some high rep chest work to get some occlusion going and really pump it up. Felt amazing in that too sore to move sorta way.
Thursday Night
Power clean - WUbar, 95-10, 135-5, 185-4,5,6
clean and jerk - 135-5,5,5
25 min cardio
Friday 26 Sept 08
Deadlifts - WU135, 225-10, 315-5,5, 365-5,2
BB Shrugs - (close grip) 225-10 ss (normal grip) 225-10, 315-10,17
lat pulldown - 105-10, 150-10
stiff arm pulldown ss lat pulldown - 75-12 / 195-10
DB pullover - 52.5-10, 75-10, 95-5,3
cable row - 150-10, 210-10, 255-10,8
standing ezbar curl - WU60, 95-6,5
good mornings - bar-10, 95-10, 135-6,6, 155-5
cross body hammer curls - 35-7
one arm DB rows - 120-6,8
ezbar curl - 55-20
30 min cardio
Had to have a night workout again. Work day was all fucked up. Lower back was pretty blown from squats and powercleans yesterday. Probably should have waited a day or two before hitting the deads. Those jump squats were crazy and I'm still very sore. Hopefully I'll get some good growth there. Overall it was an okay workout but I wasn't feeling too motivated. Got too much crap/stress with work this week to get in a good frame of mind. I should make next week a light or ever off week and get my head space clean. I need a vacation.
Weight: 231.4
Took the weekend off. Was still sore as shit so took monday off.
Tuesday 30 Sept 08
5 min cardio
incline bench press (warm up) - bar-20, 95-15, 135-15, 185-12
decline DB flye - 45-12,12
decline smith machine bench - 100-15, 190-15, 280-5, 350-9 (PR), 5+partials, 280-8
smith machine incline press - 100-12, 150-10, 190-5, 210 - 4
smith machine shoulder press (ss with BB shrug warmups) - 100-10, 150-6
bb shrug - WU135, WU225, 315-12, 405-4/365-6/315-10 (drop set)
bb upright row - 95-8, 125-7,6
flat DB flyes ss lateral raise - 55-9, 22.5-12
reverse pec deck flyes - WU100, 200-9
cable crossover - 80-12 + partials
flat skull crushers - 95-9, 7
straight bar pushdown - 90-12, 120-5
reverse grip pushdowns - 30-12
db overhead extension - 85-5
machine assist pullups - (90lbs) - 10, 6 (total burnout)
Good lift. Fucking gym was crowded with people that would rather talk than lift so they were blocking all the machines/racks/benches. Fuckers. Did my hands a little closer together than normal for the decline. Really worked the chest and tris. The skulls nuked everything - felt this huge burn on each rep. Fibers were totally nuked. This was really one of my better lifts for the burn and the pump.
Side note: I've been adding storm to my morning shake. That grape shit is the bomb - its like having dessert. So I'm doing 10-15g creatine a day depending on my supp loadout. Probably overkill but it is worth it for the taste ;)
Weight: 236.6 - carbed up nicely over monday.
Firedrake
09-30-08, 7:06 pm
That's a serious volume workout, bro. I'm not surprised you were fried, after.
I know what you mean about "convesationalists" blocking the machines. It drives me crazy, especially when I ask them if I can work in or use the machine and they tell me "Oh, no -- we're timing our rest periods."
Bastiches.
So, are we going to see you on Saturday at Koloseum?
'drake
That's a serious volume workout, bro. I'm not surprised you were fried, after.
I know what you mean about "convesationalists" blocking the machines. It drives me crazy, especially when I ask them if I can work in or use the machine and they tell me "Oh, no -- we're timing our rest periods."
Bastiches.
So, are we going to see you on Saturday at Koloseum?
'drake
Of course. I gotta tease Jeese about his small ass calves ;)
I've begun to be the ass that just forces in and joins their "sets." Which is odd since I'll get 2 or 3 sets done and be out and on to the next machine before they start back up. Its just rougher when its some clueless 90 lb girl doing bar "squats" on the smith then its usually safer just to adjust my workout. They seem to get really pissy when you try to get them off a machine.
Thursday 02 OCT 08
20 min cardio
Decline bench press - bar-20, 135-20, 225-15,16,10
decline DB flyes - 45-10+15sec hold, 10+30 sec hold, 9 + 25 sec hold
BB upright row - WU55, 95-12, 85-15,15
cable crossover - 60-18 + partials. 15 + partials
flat skull crushers ss close grip - 90-15 / 90-7
straight bar pushdown (different machine) - 100-20, 140-20, 180-15
DB overhead extension - 70-8
25 min cardio
I wasn't quite sure what I wanted to lift and then figured why not repeat my chest/shoulder/tri stuff with a bit more reps. 2 days of rest + high rep love might be great for growth. Again, great pump with all of this so we'll see if it translates into growth. Still taking 15g creatine. Gonna keep on that as long as I can. Grape storm is still awesome. =)
Weight: 236.6 (thats my fully carbed and creatined weight for now)
SQUAT or DIE!
10-02-08, 10:45 pm
good work...
good work...
Thank you sir.
Friday 03 Oct 08
5 min cardio
Deadlifts - 135-10, 225-10, 315-6, 385-2,2,2
Jump Squats (ATG) - bar-10, 95-10, 135-8, 185-7,6,5
Rack pulls (1 pin) - 135-6, 225-8, 315-10, 405-6,5,5
cable row - 120-10, 200-10, 260-11,8,5
reverse grip pull down - 130-10, 180-8,
stiff arm pull down ss reverse grip pulldown - 80-9 / 200-5
decline DB pull over - 90-4,3 90-2/80-5/70-6/60-8
Felt off on the deads. Was well below my normal levels but decided to push through it and move into the jumps. Jump squats fucking suck but the quad burn is amazing. Almost fell on my second set. Rack pulls actually felt really good. As usually I wasn't lifting with straps or a belt - I was worried my grip strength was causing my problems with deads but I just don't think my head was really into it. Or I was still a bit tired from yesterday and pissy that my vacation got cancelled and I had to go back to work. Whatever. ABC tomorrow so I'm happy regardless.
Weight: 234.6 - little low since I was carbed yesterday.
Sat 04 Oct 08
-- ABC --
circuit (3x)
triset -
incline DB curls - 25,30,35
preacher curls - 90,90,90
alternating cross body hammer curls - 30,30,25
-
one arm DB rows - 80, 95, 115
overhead DB extension - 60, 70, 80
-- end circuit
circuit (3x)
triset -
straight bar pushdowns - 160, 180, 200
reverse grip pushdowns - 30,40, 50.
skull crushers ss close grip - 80, 80, 80
one arm db rows - 115,115,115
-- end circuit
seated shrugs - 315, 405
seated machine dips - no clue on the weight but did a set of 80
seated calf raises - 120kg-15, 100kg-15, 80kg-15, 100kg-15, 120kg-failure (11ish)
Sun 05 Oct 08
*Thanks to YokdUp for the motivation to hit the gym tonight.*
10 min HIIT cardio
10 min cardio
rack pulls - 135-15, 225-15, 315-12
ATG squats - 135-10,10,10
10 min cardio
Calves have nearly fallen off. Can barely walk up the stairs to my bedroom. I hate you all.
Weight: 234.6
SQUAT or DIE!
10-06-08, 2:31 am
Sun 05 Oct 08
*Thanks to YokdUp for the motivation to hit the gym tonight.*
10 min HIIT cardio
10 min cardio
rack pulls - 135-15, 225-15, 315-12
ATG squats - 135-10,10,10
10 min cardio
Calves have nearly fallen off. Can barely walk up the stairs to my bedroom. I hate you all.
Weight: 234.6
good work T! and what did i do?, i didnt make you o HIIT cardio or anything to make your calves hurt...
good work T! and what did i do?, i didnt make you o HIIT cardio or anything to make your calves hurt...
Okay squaty, you get a pass on my general hating. This time!
Keto starts tomorrow. =(
Themostocles
10-06-08, 3:29 am
Okay squaty, you get a pass on my general hating. This time!
Keto starts tomorrow. =(
AHHHHH!!! Keto blows, but I am a dissenting opinion on that one. Everything all serious in here, like it was in your ABC pics? -T.
AHHHHH!!! Keto blows, but I am a dissenting opinion on that one. Everything all serious in here, like it was in your ABC pics? -T.
Yeah, my life is one big serious joke. Its too bad the ABC pics didn't show all the teasing and smiling. But the red faced groaning under the weight pics are far more fun.
I wish I was one of those guys that easily cut weight while still eating carbs but it just doesn't seem to work that way for me. Which sucks - except for the excuse to eat steak 3 times a day. That makes keto okay. I'm only planning on hitting it for 4 weeks.
Themostocles
10-06-08, 3:43 am
Yeah, my life is one big serious joke. Its too bad the ABC pics didn't show all the teasing and smiling. But the red faced groaning under the weight pics are far more fun.
I wish I was one of those guys that easily cut weight while still eating carbs but it just doesn't seem to work that way for me. Which sucks - except for the excuse to eat steak 3 times a day. That makes keto okay. I'm only planning on hitting it for 4 weeks.
I am in the same boat, but for some reason keto made me feel like ass and my macros were dead on. Its just cardio, cardio, and more cardio for me. Actually lifting pics make me laugh, everyone make those faces. Reminds me of that line on Office Space about making the "O" face lol. -T.
SQUAT or DIE!
10-06-08, 8:57 am
Okay squaty, you get a pass on my general hating. This time!
Keto starts tomorrow. =(
SWEET!! lol well youll probably hate me when you start feeling like crap on keto anyway
Firedrake
10-06-08, 6:38 pm
AHHHHH!!! Keto blows, but I am a dissenting opinion on that one. Everything all serious in here, like it was in your ABC pics? -T.
Actually, Tempus was one of the ones with the biggest grin on his face most of the time -- even when doing the calf blast at the end. He's a real cheerleader this one: "C'mon, you can do this all day!". "Keep it goin'", "One more rep -- you can do it!"
. . . all with a big cheesy (or perhaps steak-y) grin on his face.
There was a lot of kidding around, like the time one of the guys (YokdUp?) was real surprised at how heavy the preacher-bench barbell curls seemed, thinking he'd picked up the 60lb barbell, then looked at it and discovered it was the 90-pounder!
Tempus had a LOT of fun with that, as I recall . . .
That said, he managed to put in some serious work, doing extra back sets between circuits.
If I were working out with him around, it'd be a lot more fun -- a lot harder work, but a lot more fun!
'drake
Monday 06 Oct 08
5 min cardio
hammer str incline press (weight per side)- WU25, WU50, WU75, 100-10
flat bench - 135-15, 185-5, 225-3, 245-1, 265-1, 275-8,6
hammer str incline press - 45-10, 70-5, 95-5, 120-8,5+negatives
machine shoulder press - 110-10, 130-10, 150-9,8
upright row - WU50, WU70, WU90, 100-13
flat flyes ss lateral raise - 55-8 / 20-8 rest pause 4, rest pause 2
reverse pec dec - WU80, WU120, 160-8,8,8 (tried a different arm bend. better delt stress)
cable crossovers - 80-20
flat skull crusher - WU60, 90-13,8
20 min cardio
Started keto today. Changed up my cardio and I'm doing resistance of 10 on the cross ramp machines. Really increased the fast twitch activations in my legs - I was pouring sweat and really feeling it. Workout was okay but I was tired and just had a hard time connecting with everything. My body needs some rest to recover from some pretty intense workouts. Next 3 days are cardio only.
Weight: 234.8
Tuesday 07 Oct 08
20 min cardio
Standing machine calf raise - 150-15, 225-15,300-15,300+2plates-15, 300+4 plates-10, 300+6plates-8, 300+7plates-5
Leg press - just warmup weights with various foot positions just to keep things lubricated while waiting for the seated raises
Good mornings - bar-15, 95-10,10,10
Seated calf raises - 4 plates-15, 5 plates-10, 6 plates-6, 7 plates-4 to full failure.
30 min cardio
Still doing the high resistance cardio. Sweating so much my shirt is plastered to me. Its an amazing workout considering I hover between 150-160 strides/min. Calf workout felt great. I was still a little sore from this weekend but it was nice to hammer on them. Keto day 2 isn't too bad. Feeling strong. Had some In&Out protein style to treat myself. No dressing but still damn good.
Weight: 232.6
Themostocles
10-08-08, 1:02 am
Strong calves bro, and that you could run after that...amazing. -T.
Tuesday Night
30 min cardio
Strong calves bro, and that you could run after that...amazing. -T.
Thanks bro. I'm just trying to build them up a little more so I can keep up at the next ABC
Themostocles
10-08-08, 2:14 am
Thanks bro. I'm just trying to build them up a little more so I can keep up at the next ABC
I know that feeling, except its my whole legs lol. -T.
Lunatic001
10-08-08, 10:43 am
Your calves are sure amazing.....how about sending some of your size overhere???
Lunatic
Your calves are sure amazing.....how about sending some of your size overhere???
Lunatic
I'll trade you a bit of calf size for some of that pec mass. I could sure use a bit more on the chest. ;)
Wednesday 08 Oct 08
20 min cardio
Straight bar pushdowns - WU70, WU90, 130-7,5, 120-8,6, 110-9,7,6
flat skullcrushers - 75-12, 90-11,7 + closegrip-16
reverse grip pushdown - 22.5-12, 25-12,27.5-11, 30-11, 32.5-10
ez bar curls (strict) - 65-10, 85-8,8,6
overhead db extensions - 85-11,7
25 min cardio
Still doing cardio on high resistance. Still on keto. Calfs are on fire and sore as hell. Probably should hit calfs twice and do all this cardio. Unless they get huge then it was totally the right call. Overall I'm pretty high on energy which shocks me considering I've basically doubled my cardio and I'm not quite getting enough sleep with the new upswing in work (I'm here until 10-11 each night including weekends.) But the high resist lower speed (140-160 strides/min) really gives me a great workout without sucking the life out of me. Workout was pretty good. Tris weren't at 100% - probably due to working them on saturday and then again on monday and again today. My bad. But there was a decent pump and it just felt good. I smiled alot.
Weight: 232.6
Lunatic001
10-08-08, 7:15 pm
Wednesday 08 Oct 08
20 min cardio
Straight bar pushdowns - WU70, WU90, 130-7,5, 120-8,6, 110-9,7,6
flat skullcrushers - 75-12, 90-11,7 + closegrip-16
reverse grip pushdown - 22.5-12, 25-12,27.5-11, 30-11, 32.5-10
ez bar curls (strict) - 65-10, 85-8,8,6
overhead db extensions - 85-11,7
25 min cardio
Still doing cardio on high resistance. Still on keto. Calfs are on fire and sore as hell. Probably should hit calfs twice and do all this cardio. Unless they get huge then it was totally the right call. Overall I'm pretty high on energy which shocks me considering I've basically doubled my cardio and I'm not quite getting enough sleep with the new upswing in work (I'm here until 10-11 each night including weekends.) But the high resist lower speed (140-160 strides/min) really gives me a great workout without sucking the life out of me. Workout was pretty good. Tris weren't at 100% - probably due to working them on saturday and then again on monday and again today. My bad. But there was a decent pump and it just felt good. I smiled alot.
Weight: 232.6
If you wouldn't post what you lift, I would start calling you a cardio bunny (lol), but I have seen you train so that is out of the question......keep training smart and hard! I know intensity is always there!
Tuesday 07 Oct 08
20 min cardio
Standing machine calf raise - 150-15, 225-15,300-15,300+2plates-15, 300+4 plates-10, 300+6plates-8, 300+7plates-5
Leg press - just warmup weights with various foot positions just to keep things lubricated while waiting for the seated raises
Good mornings - bar-15, 95-10,10,10
Seated calf raises - 4 plates-15, 5 plates-10, 6 plates-6, 7 plates-4 to full failure.
30 min cardio
Still doing the high resistance cardio. Sweating so much my shirt is plastered to me. Its an amazing workout considering I hover between 150-160 strides/min. Calf workout felt great. I was still a little sore from this weekend but it was nice to hammer on them. Keto day 2 isn't too bad. Feeling strong. Had some In&Out protein style to treat myself. No dressing but still damn good.
Weight: 232.6
Great!....now none of us are ever going to keep up with you at the ABC events...damn calf man...
Themostocles
10-08-08, 10:44 pm
Great workout, you cardio freak lol. My work schedule sucks too lol, glad keto is treating you good. -T.
Wedneday Night
15 min cardio
Decline close grip bench - bar-20, 135-15, 185-15
Decline bench - 225-8, 275-5 ss decline wide grip 135-30
15 min cardio
Sorta fun. Finished off the tris with this little workout. Did the sets with less than 30 seconds of rest. Got out of the office around midnight. In and out of the gym in under 40 min. Calves are nearly dead. With any luck I'll be able to continue my dominance of our ABC calf contest. I really hope this cardio won't do too much harm. Bleh. I'm already sick of it.
Thursday 09 Oct 08
15 min cardio
Cable crossovers ss bench partials from chest - 40-20 / 135-15, 60-20 / 135-15 (2x), 80-12 / 135-20(3x), 60-15/135-15(2x), 50-20/135-20
Hammer Strength incline - 90-20,20,17, 100-20,15,12
flat DB flye clocks - 20-5s, 25-5s
30 min cardio
Clocks are something I haven't done in a while. Brief desc: its a one arm flye in 3 parts. Hold DBs in both hands. Do 5 flyes with one arm and leave the other at the top. Then move the non-working arm to 45deg and do 5 more. Then move the non working to 90degrees and do 5 more. Then do 5 normal flyes. Switch arms. Thats one set. Next week is the same weight but 10 reps for each stage. Then 15 reps. Once you hit 15 full for all positions up the weight and start at 5 again. Lots of fun.
Cardio still sucks. Calves and quads are starting to really feel it. I have a feeling that some good muscle growth is coming, especially around the knee. The whole workout today was minimal rest (sub 30 sec again) and just firing through everything as fast as good form allows. Huge chest pump. As an odd side effect, since my tris were fried from yesterday all the pressing was much harder and it caused slight changes in form which really hit the pecs better than normal. Pre-exhaust for the win.
Weight: 233.6 - +1 lb. Which might have something to do with me taking 10 grams of creatine last night (5 pre, 5 post the cardio) and 20 grams for the day. But I'm already starting to look a little leaner. Keto is still going strong but I really want fries and pistachio nuts.
Firedrake
10-09-08, 5:54 pm
Clocks sound entertaining, in a masochistic sort of way, and your cardio, as always, seems painful *grin*.
'drake
Friday 10 OCT 08
ATG Squats - WUBar, 135-15,10 185-10,10 225-5,5 275-5,5,6
BB Shrugs - WUBar, WU135, 225-10, 315-10, 385-4,4 385-10 singles with 10 sec rest between, 315-10,10,7
Rack pulls (1pin) - 225-10, 315-10,10 365-5,6,7
seated cable row - 150-12, 200-10, 260-4,6+2restpause
reverse grip lat pulldown - WU140, 180-9, 200-6
giant set - 3 iterations with 90 sec between sets
ez bar curl - 80-5,5,6
one arm cross body hammer curls 25-5,6,4
cable crossovers - 70-12,8,7
-
good mornings - bar-10, 95-10,11,12
Worked till 3 last night. Woke up exhausted and nearly skipped today but pulled my shit together and went anyways. Squating while exhausted is a bad idea, nearly lost my balance on every set. Had to drag someone over to spot for me. Ended up getting in the groove midway into the rack pulls. I think my body finally woke up .Giant set was a bitch and got me a nice pump - wish I could have worked in a set of incline db curls too but there was nothing open.
Weight: 231.6 - leaning out a bit more. Veins in the arms were a bit more obvious this morning with is pretty cool. Most likely only have 2 more weeks on keto since my vacation/dad time will wreck my diet a bit. But a week of carbing up will be good since I'll be resting too. Should make some gains and then I can come back and hit it all again until Xmas.
SQUAT or DIE!
10-10-08, 5:50 pm
looking good T..
i def know how that feels to train half asleep, its def not something i want to do, but it just happens sometimes..
Firedrake
10-10-08, 9:59 pm
Friday 10 OCT 08
ATG Squats - WUBar, 135-15,10 185-10,10 225-5,5 275-5,5,6
BB Shrugs - WUBar, WU135, 225-10, 315-10, 385-4,4 385-10 singles with 10 sec rest between, 315-10,10,7
Rack pulls (1pin) - 225-10, 315-10,10 365-5,6,7
seated cable row - 150-12, 200-10, 260-4,6+2restpause
reverse grip lat pulldown - WU140, 180-9, 200-6
giant set - 3 iterations with 90 sec between sets
ez bar curl - 80-5,5,6
one arm cross body hammer curls 25-5,6,4
cable crossovers - 70-12,8,7
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good mornings - bar-10, 95-10,11,12
Worked till 3 last night. Woke up exhausted and nearly skipped today but pulled my shit together and went anyways. Squating while exhausted is a bad idea, nearly lost my balance on every set. Had to drag someone over to spot for me. Ended up getting in the groove midway into the rack pulls. I think my body finally woke up .Giant set was a bitch and got me a nice pump - wish I could have worked in a set of incline db curls too but there was nothing open.
Weight: 231.6 - leaning out a bit more. Veins in the arms were a bit more obvious this morning with is pretty cool. Most likely only have 2 more weeks on keto since my vacation/dad time will wreck my diet a bit. But a week of carbing up will be good since I'll be resting too. Should make some gains and then I can come back and hit it all again until Xmas.
Good looking work. Don't worry about the diet for your trip to your Dad -- I suspect the "bounce" you get when you get back on it when you come back will be amazing.
I know what you mean about the body "waking up" after not getting enough sleep -- it's amazing when suddenly you find the groove after grinding through the reps on sheer will power. On the other hand, you can't do that too often.
'drake
Friday Night
20 min cardio
BB bent over rows - WUbar, WU135, WU135, 185-8, 225-10,8,6
-giant set
flat bench skull crushers - 85-8, 9+closgrip to failure, 9
standing ezbar curl - 70-7,8,8+2 cheats
standing overhead db extension - 70-8, 65-10, 65-9
incline db hammer curls - 25-7, 25-4/20-4, 20-8
one arm DB rows - 120-3, 105-5
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preacher bench DB static stretch - 35lbs- 30 seconds, 40 second
super slow preach curls - 55-6 (7/0/7/0 cadence)
20 min cardio
Great news - finished the last show stopper bug on our game. I won't bore you with the details but it was a bitch to find and fix. Took about 3 16 hr days to locate it and 15 minutes to fix it. So I think this game is done and done. Wrapping up the demo next week and then I might actually have a real vacation.
So I got home decent tonight (9ish) and ate and relaxed. And of course had a huge energy rush from resting. So I hit the gym about 11:30. =) Man I like hitting the gym. Feeling good now. Got my lats finished off, had some solid cardio and had a great giant set that gave me a nice solid upper body pump. And now I'm going to sleep for 10 hrs and see if I can get huge.
And thanks for the comments and support guys. It is so much easier to keep pushing with everyone around and checking in. You guys are the best.