View Full Version : Fun and games
Themostocles
01-07-09, 1:29 am
Experiment more with sumo, its great deadlift variation that can really toast your whole posterior chain. But I am a dead head. LOL at seeing spots, but atleast you still got a PR. My squats suck, but getting better. -T.
sifusteve
01-07-09, 1:29 am
Thanks man. Means a lot. I'm trying to get my shit together and make some progress. If this spring goes well maybe we can talk about picking a show next winter.
Now your talken!
AZN-BEEF
01-07-09, 2:50 am
Now your talken!
X 2 !
im curious to see how your big ass legs will look contest shape! im sure they will look nasty!
Wednesday 07 JAN 09
30 min cardio (elliptical, 15resist for 20min, 14 for 5, 13 for 5, 507 cal) PR
Leg Extensions - WU60, 100-10, 140-10,160-10, 180-10, 200-10, 220-8 PR
Seated Leg Curl - 70-20, 140-10, 160-7 (I'm not entirely sure what the weight was at. Just the reps.)
Leg Press - 5pps -40rp25rp15rp12rp8 (100 total) PR
Lying Leg Curl - WU90, 150-3,4,5 100-18
Alt Machine Crunch - 115-20, 120-17,13
5 min cardio (elliptical, high ramp, cool down)
This might fall into the "bad idea" category again since tomorrow is supposed to be my big back day and I was planning on heavy rack deads. My legs are shot between last nights heavy cardio and squats and today's cardio. This was on the "hard" machine at the gym near my work. 15 resist @ 110ish spm for 20 min killed me. I did a little 30 sec sprint 10 min into it getting to 330 spm - nearly sent the machine into orbit. My heart rate didn't settle back down until I dropped the resistance 10 min later.
The leg press is getting a little insane. Hopefully the reason I only got 40 for my opener was the exhaustion in my legs from the everything else. But I still made it to 100 so I'm happy. I'll get it in one straight set soon.
Weight: 247.2 - I'm thinking about alternating heavy resistance cardio weeks @ 30 min a shot with moderate resistance cardio @ 60 min a shot. The more hard core cardio is insane. My quads are burning more from that than they ever do from squats. I'm guessing the fat burning will come since its founded on the same principles as HIIT cardio - blast the crap out of them with long time under tension and massive force and the body will spend tons of calories repairing it. It does sap the recovery a bit for the rest of me so I probably won't add much mass to my legs while doing this.
Experiment more with sumo, its great deadlift variation that can really toast your whole posterior chain. But I am a dead head. LOL at seeing spots, but atleast you still got a PR. My squats suck, but getting better. -T.
I love dead too. I'm not sure why I've lost flexibility. I used to have pretty decent form. It might be my knee injury or maybe I'm not stretching my hips, hams or lower back enough.
I'll keep experimenting and see. I can still do rack deads with no problem so I'll be happy =)
Now your talken!
X 2 !
im curious to see how your big ass legs will look contest shape! im sure they will look nasty!
We'll see what the summer brings. I'm concerned that I'll plateau my weight loss since I've been doing some pretty major transformation over the last year or so. As a result I just want to take it slow and let my body adjust to the "new me." If I can lean out a bit more and keep it off (ie. get to a new baseline) then I think I'd be good to go for pre-contest prep.
Themostocles
01-07-09, 11:27 pm
I love dead too. I'm not sure why I've lost flexibility. I used to have pretty decent form. It might be my knee injury or maybe I'm not stretching my hips, hams or lower back enough.
I'll keep experimenting and see. I can still do rack deads with no problem so I'll be happy =)
.
Get a foam roller and use it before hand to loosen the tightness up. It works really well I hear, I need to get one myself. -T.
Get a foam roller and use it before hand to loosen the tightness up. It works really well I hear, I need to get one myself. -T.
just put one under your lower back and lay down?
Thursday 08 JAN 09
5 min cardio (slow. just getting the body warmed up)
Rack Pulls - WU1pps, WU2pps, WU3pps, 4pps-6, 5pps-5, 6pps-3 7pps-2,1 4p+25ps-9,8
Underhand BOR - 2pps-10, 3pps-10,8+static hold
straight arm pulldowns ss wide grip pulldowns - 80-13 / 210-8
I probably should have skipped today and moved it back one. My legs were completely fried. The pulls over 4 plates were noticeably slower than normal but I tried to push through. Unfortunately, I only had my straps and belt - I left my gloves in my office. Again, I probably should have just done light cardio and walked away. But I figured I try it with straps only. At 6 plates I ripped a callous off my left hand and lost a dime sized section of skip. After that my grip strength went to shit. I couldn't really hold the 7 plates (not that it mattered since my legs didn't want to fire all that much anyways.) at 455 I was failing because I couldn't hold it. I probably would have had 15-20 reps if my hand wasn't jacked.
But I'm going to be on the east coast all of next week and my workouts will be majorly interrupted so I wanted to get this in. I'm sure the extra rest will just thicken my legs and back a bit. Thats the plan at any rate.
Weight: 248.0 - finally up a little. Took long enough. Hands and feet are more vascular this week so I should be shedding a little fat. Down one hole on my weight belt since last weekend. I guess the extra cardio does help.
Firedrake
01-08-09, 8:52 pm
I finally weigh less than you do! (But you're still shitloads stronger. . .so far <grin>)
Have fun next week, whatever you're off to!
Themostocles
01-08-09, 9:02 pm
just put one under your lower back and lay down?
Not quite, you can do it for all parts of your body. Google or search for it on youtube. I am not really good at describing things like that, but it massages the muscle and helps stretch it out. -T.
Not quite, you can do it for all parts of your body. Google or search for it on youtube. I am not really good at describing things like that, but it massages the muscle and helps stretch it out. -T.
Cool. Thanks again for the tip. Knowing is half the battle!
sifusteve
01-09-09, 1:16 pm
Thursday 08 JAN 09
Weight: 248.0 - finally up a little. Took long enough. Hands and feet are more vascular this week so I should be shedding a little fat. Down one hole on my weight belt since last weekend. I guess the extra cardio does help.
What are your goals with weight/body comp?
What are your goals with weight/body comp?
I'd like to get sub 10% sometime this summer at whatever weight I'm at. Taking it slow. I'm a fat bastard still.
Firedrake
01-09-09, 3:55 pm
I'd like to get sub 10% sometime this summer at whatever weight I'm at. Taking it slow. I'm a fat bastard still.
Yeah, right. I suppose "fat" is relative.
Yeah, right. I suppose "fat" is relative.
so is old ;)
Friday 09 JAN 09
10 min cardio (11 resist, moderate pacing, 160 cal)
Close grip seated cable rows - WU80, WU150, WU210, 260-7,6,5 170-20,20
Wide grip pull downs - 200-10, 250-5,5,4 180-10,9
Machine Preacher Curls- WU45, 90-5, 135-3,3,2 90-8,6
Incline DB curls - 15-10, 22.5-18, 30-8,6 22.5-12 15-10 drop 10-6 drop 5-9
EZ Bar Curls (2/0/4/0) - 55-8,8
Machine Crunch - 200-33 PR restpause 7
Finished up my back today. Managed to remember my gloves and straps so I was able to hold on even with the nasty missing skin. Its about 3/4" x 1/2". Pretty cool. Makes it a pain to row though. Still got it done. Good pump. Back wasn't PR material but mostly because I'm still a bit sore from yesterday. Big sleep this weekend and then shoulders monday if I can find a gym in Pa.
Weight: 248.0
Firedrake
01-09-09, 6:42 pm
so is old ;)
Point taken.
Friday 09 JAN 09
10 min cardio (11 resist, moderate pacing, 160 cal)
Close grip seated cable rows - WU80, WU150, WU210, 260-7,6,5 170-20,20
Wide grip pull downs - 200-10, 250-5,5,4 180-10,9
Machine Preacher Curls- WU45, 90-5, 135-3,3,2 90-8,6
Incline DB curls - 15-10, 22.5-18, 30-8,6 22.5-12 15-10 drop 10-6 drop 5-9
EZ Bar Curls (2/0/4/0) - 55-8,8
Machine Crunch - 200-33 PR restpause 7
Finished up my back today. Managed to remember my gloves and straps so I was able to hold on even with the nasty missing skin. Its about 3/4" x 1/2". Pretty cool. Makes it a pain to row though. Still got it done. Good pump. Back wasn't PR material but mostly because I'm still a bit sore from yesterday. Big sleep this weekend and then shoulders monday if I can find a gym in Pa.
Weight: 248.0
Be careful that the hand doesn't get infected -- that can be a real bitch. Also, try to stay warm in PA, though that may be a challenge. I'm sure they have gyms there, honest. Fly safe.
Themostocles
01-09-09, 9:01 pm
Be careful with that hand. I'm moving more towards powerlifting, so I don't use straps or gloves. But for callouses, I file them down or use a pumice stone. Keeps them from horning up and tearing off, but still keeps the skin hard. Also you might try chalk if your gym allows it. Helps keep you grip and the gnurling from tearing your hands up. Great couple of session Tempus, have fun out of town if you can. -T.
sifusteve
01-10-09, 1:54 am
Be careful with that hand. I'm moving more towards powerlifting, so I don't use straps or gloves. But for callouses, I file them down or use a pumice stone. Keeps them from horning up and tearing off, but still keeps the skin hard. Also you might try chalk if your gym allows it. Helps keep you grip and the gnurling from tearing your hands up. Great couple of session Tempus, have fun out of town if you can. -T.
The pumice stone is the best...knowing you...you'll get the Dremmel out:)
sifusteve
01-12-09, 7:15 pm
Mark, your quite...everyting OK?
Themostocles
01-12-09, 8:47 pm
Mark, your quite...everyting OK?
Doubt he has alot of computer access in PA. He'll be back. -T.
sifusteve
01-12-09, 9:16 pm
Doubt he has alot of computer access in PA. He'll be back. -T.
Thanks ...I don't know how I missed that!
Monday 12 JAN 09
10 min cardio (elliptical, 10 resist, warmup, 170 cal)
Smith Machine Should press - WU100, WU150, 190-10, 240-8, 280-4, 260 (1/1/4/0)-6,7 250-8(negatives)
Smith Shrugs - WU1pss, WU2pps, 3pps-10 *no straps and my torn hand hurt too much. Canceled
DB Shrugs - (1/0/4/0) 90-22,25
Front Raise ss Lateral Raise ss Bent Over Raise - 20-15/10/8 20-15/8/4
High Pulley Reverse Cable Crossovers - WU10, WU20, WU30, 40-12,12
Low Pulley Reverse Cable Crossovers - 40-10, 10 (3 forced), 20-25
Machine Lateral - 150-20
Skull Crushers - WU10ps, WU25ps, 35ps-10, 45ps-10, 50ps-8,8,6 8 (negatives) 25ps-20
Overhead DB Extensions - 90-8,7
Straight bar pushdowns ss flared arm pushdowns- 150 (stack) - 20/20, 20/20, (1/0/8/0) 12/10
Rope Crunches - 50-20, 80-20, 100-20, 130-20, 150-20,20
Leg Raises - BW- 10, 10, 10
15 min cardio (elliptical, 18 resist, 265 cal)
Great workout for a vacation. Gym as a little lacking but I got in for free so I'm not complaining. Had a good workout partner in my army buddy Josh - who will be moving to LA this summer so we have a new animal at the ABCs starting this fall. Since I had someone around I made all my last working sets negatives - great burn. I miss having someone to workout with - it helps to get those last few reps in a really push it.
Overall had a good time. Lateral raises still causing a little elbow pain so I kept the weight down. Less pain than 2 weeks ago so thats okay. Shrugs sucked since I wasn't strapped and that ripped callous is killing me on anything over 200 lbs. It retore badly and got my gloves a little soaked in blood. However I still managed to kill off my tris.
Weight: 252.4 as of sunday morning before my plane trip. Heres to hoping I can keep it. It is fucking cold out here. The high thursday is 8. Yes 8.
Today I'm planning on doing some cardio this afternoon once I pick my buddy up from his VA appointment. Wednesday is either going to be off or cardio. Thursday is legs and then I'm on the road to DC/Virgina to catch up with some friends stationed/working now there. Not sure if I'll be able to lift fri/sat/sun. Fly back to LA and land sunday evening so I'll get some chest work in sunday night after I land.
I'll check everyone's posts when I get a little down time. But don't any of you think you can slack. Especially you Lunatic!
Themostocles
01-13-09, 8:27 am
Hell of a workout for a vacation. Have a good time and be safe bro. -T.
Firedrake
01-13-09, 5:46 pm
That's a helluva a shoulder day! Incredible volume, good weights -- what, were you trying to stay warm?
If that's what working out with your old Army buddy will do for you, I'm all for it! Have fun with the rest of your trip!
AZN-BEEF
01-13-09, 7:41 pm
solid work! good job on breaking that 250 barrier! enjoy the rest of your vacation!
when you get back..do you think u can p.m me some names of the hollywood undead songs?
Wednesday 14 Jan 08
25 min cardio (elliptical, 19 resist for most of it)
Leg extension - Wus, (4/3/4/0) 100-10, 130-10, 150-8, 170-8,8
Seated Leg Curls - 100-15, 50-100, 100-10, 130-8, 150-5,5
Machine Leg Press - 250 (stack) - 100
Lying Leg Curl - 50-20
22 min cardio (elliptical, 20 resist for 10, 18 for 5, 16 for the rest, 409 cal)
Good time. Huge leg pump. Legs are toasted. Was going to do squats and leg press tomorrow with some friends but now I'll be doing tired leg work with them.
Looked in the mirror and I think I'm getting a bit leaner now. We'll see when I get back.
Themostocles
01-15-09, 1:30 am
Pumptastic! -T.
Lame I know, but my brain is fried lol.
Firedrake
01-15-09, 1:43 am
Wednesday 14 Jan 08
25 min cardio (elliptical, 19 resist for most of it)
Leg extension - Wus, (4/3/4/0) 100-10, 130-10, 150-8, 170-8,8
Seated Leg Curls - 100-15, 50-100, 100-10, 130-8, 150-5,5
Machine Leg Press - 250 (stack) - 100
Lying Leg Curl - 50-20
22 min cardio (elliptical, 20 resist for 10, 18 for 5, 16 for the rest, 409 cal)
Good time. Huge leg pump. Legs are toasted. Was going to do squats and leg press tomorrow with some friends but now I'll be doing tired leg work with them.
Looked in the mirror and I think I'm getting a bit leaner now. We'll see when I get back.
I hope you're not going to have to get on a plane right after leg day . . . I did that last August, and it's no fun . . .
SQUAT or DIE!
01-15-09, 3:10 am
HE LIVES!! good to see ya kickin ass bro..
sifusteve
01-15-09, 11:47 am
Looked in the mirror and I think I'm getting a bit leaner now. We'll see when I get back.
It's that diet! I'm telling you...You look leeeaan!
(u owe me)LOL
Thursday 15 JAN 09
10 min cardio (bike, 25mph)
Powercleans - bar-10, 95-6,10, 145-8,10 165-8,10 PR
ATG Smith Machine Squats - Bar-10, 1pps-6,10 2pps-8,8 3pps-5
Smith Machine Rack Pulls - 1pps-10, 2pps-10, 3pps-8 4pps-8,6,6
SLDL - 95-30 sec static + 10 reps, 30 sec static +20 reps, 60 sec static
Good Mornings - 95-20
My legs were smoked. And those powercleans killed me. Hip flexors were completely shot. I'm still having a hard time getting deep on my deads (did a few fun 135 sets not listed) and the rack pulls. Got a good stretch in afterwards so maybe that will help. I need to get some additional flexibility in there.
Powercleans suck. Everyone should do it.
Thanks for the love Steve. I'm sure my "diet" thanks you as well ;)
Themostocles
01-16-09, 1:19 am
Power cleans are great, unless your one of the d-bags at the gym that can't do them right. Sounds like you are killing it. -T.
SQUAT or DIE!
01-16-09, 1:45 am
Thursday 15 JAN 09
10 min cardio (bike, 25mph)
Powercleans - bar-10, 95-6,10, 145-8,10 165-8,10 PR
ATG Smith Machine Squats - Bar-10, 1pps-6,10 2pps-8,8 3pps-5
Smith Machine Rack Pulls - 1pps-10, 2pps-10, 3pps-8 4pps-8,6,6
SLDL - 95-30 sec static + 10 reps, 30 sec static +20 reps, 60 sec static
Good Mornings - 95-20
My legs were smoked. And those powercleans killed me. Hip flexors were completely shot. I'm still having a hard time getting deep on my deads (did a few fun 135 sets not listed) and the rack pulls. Got a good stretch in afterwards so maybe that will help. I need to get some additional flexibility in there.
Powercleans suck. Everyone should do it.
Thanks for the love Steve. I'm sure my "diet" thanks you as well ;)
great work today..
and i like how since powercleans suck, the whole world should have to do them too...
i agree on power cleans..should throw them in once in a while. your workout looked solid, keep up the hard work
Tempus is one of the most intense lifters I know...looking at that last workout doesn't come close to telling the story that must have unfolded during that training session..
sifusteve
01-16-09, 11:39 am
Power cleans are great, unless your one of the d-bags at the gym that can't do them right. Sounds like you are killing it. -T.
My workout partner and I were watching a young man doing power cleans [(from the floor) we used to do them from a hang for shoulder development] His form ???? He was superseting with deadlifts and bench. I'm sure his lower back hates him today.
Best part was my partner is his big boss in the CDF (calif div of forestry) he was going to go by his station and add alittle insult to injury if you know what i mean
My training volume wasn't where I'd have liked it. But my new cardio is just killing me. I've been putting the elliptical on 19 or 20 resistance (out of 20) and hitting it as hard as I can for as long as I can. Usually 30 min or so. Then I do my high rep work and then come back and do 18-19 resist for a 15-20 min cool down.
Thats enough leg work to destroy them. I should probably just call that my leg workout and pull out everything else. I can barely walk for the next 2-3 days. I've had to pull out all my old fat boy pants because I added enough leg mass that nothing else fits. Belts are my friend. I haven't been able to tape for a while but I'm guessing I'm close to 31 inches now. I've added a ton of size down near the knee (from all the extensions and seated curls.) I've ripped one pair of training pants doing leg press - my pump was too much for them.
So all that and then my leg day immediately following was probably too much.
But the cleans are great for really blowing your legs up and serve as cardio. Those are my favorite blackout exercise. I lose about 5 minutes after each set.
I'll back back in LA sunday. If anyone wants to train next week/weekend let me know.
Firedrake
01-16-09, 7:31 pm
Some of us are thinking of going to the Iron Man on Saturday . . . wanna join in? Maybe kick some ass in the gym beforehand?
AZN-BEEF
01-18-09, 8:23 pm
How was your plane ride back home? I bet your happy to be back to 80 degree weather huh ? Haha
How was your plane ride back home? I bet your happy to be back to 80 degree weather huh ? Haha
It was cold a fuck. 10-15 degrees out there for the whole week. Made training less than fun just trying to walk to/from the car.
Some of us are thinking of going to the Iron Man on Saturday . . . wanna join in? Maybe kick some ass in the gym beforehand?
I'm already booked for saturday. Doh.
Monday 19 JAN 09
10 min cardio (only 10 resist)
ATG Squats - 135-10, 225-10,12
Rackpulls ss one arm smith presses (1/0/6/0) - 1pps-8/25ps-10, 3pps-8/50ps-8, 5pps-5/75ps-4, 5pps-4/60ps-6
Incline DB press - 80-8, 100-8, 110-7, 5 + partials
Inclines DB flyes - 45- 12 , 10 ss High Pull Cable crossovers - 70-8
Looks short and sweet on here but it pretty much kicked my ass. Doing negatives for the one arm smith press was an odd feeling. I was a little upset that i was only handling 75 per side until I figured that a 160lb press for one hand which is at least a 320 for two hands. Made me feel a little better. Probably shouldn't have supersetted it with rackpulls. Probably should have worn pants too. Tore the hell out of my legs.
Over all this was a huge chest pump. I'm not sure what was PRs since some of this is new and the rest was exhausted. Doing legs first is a really anabolic boost. And its now tuesday morning and my quads are still on fire.
Weight: 248.2 - gonna let it settle a little post vacation. My water intake was down.
SQUAT or DIE!
01-20-09, 1:42 pm
great work big guy...
Lunatic001
01-20-09, 4:05 pm
I see higher reps....I love it!! keep up the good work! and stop getting bigger and leaner!!j/k...
Tuesday 20 JAN 09
30 min cardio (20 min @ 16 resist PR, 520 cal, hard ellipticals)
Seated Leg Curl - WUs, 90-10,12 50-100 (used a different machine. Cybex one)
Leg Extension - 140-10, 200-8, 260(stack)-9, 11 PR
Leg Press - 4 pps - 100 reps rest paused (50+a bunch of rps)
Lying Leg Curl - 90-10, 130-9,11 PR
Alt Machine Crunch - 130-20 PR, 135-10 PR
7 min cardio (5 min @ 20 resist, 110 cal)
I woke up still sore from squats and rack deads but its cardio/high rep leg day so here I am. After I was done I had to walk back to work and my knees where twitching. I think my nervous system was completely fried, which was the goal of that 20 resist cardio at the end.
So far so good. My right knee no longer has pain doing lying leg curls. Very very very cool stuff. I've noticed my quads have lost a bit of flexibility so I'm going to really focus on adding more stretches at night.
4pps leg press for 100 is still giving me issues. I think my high resist cardio is frying them out. I might cut back to 3 plates and a 25 and work my way up. Still I'm getting a huge pump and some good mass.
Weight: 250.2
I'm changing things around a bit for the next 6-8 weeks. You'll see the details in the work log but here is the overview.
Day 1: Squats, Negative Accentuated Chest (mostly inclines)
Day 2: High resist cardio, high rep leg workout, abs
Day 3: Rest
Day 4: Shoulders, Powercleans, High Rep (15-20 rep) machine chest workout (all around)
Day 5: High resist cardio, high rep leg workout, abs
Day 6: Rest
Day 7: Back, Low Rep chest (low volume 6 working sets total)
Day 8: High resist cardio, high rep leg workout, abs
Day 9: Rest
Day 10: Shrugs, Shoulders, High Rep DB chest
Day 11: High resist cardio, high rep leg workout, abs
Day 12: Rest
Repeat Cycle
The idea is to have one heavy duty non-chest workout in every set - something that really pushes all the anabolic buttons: squats, rack deads, shrugs and powercleans. This should ensure that every workout gets a full body push on the test and GH levels.
I'm a little worried I'll be overtraining legs but I'm only planning on doing 2-3 working sets of the big exercises so that should help. If I seem like its getting bad then I'll swap 1-2 of the high resistance cardio sessions for lower resist or just a rest day.
If anyone has comments, advice or whatever please throw it down.
great work big guy...
Thanks man. Looked over your stuff. Solid. When is your next meet?
I see higher reps....I love it!! keep up the good work! and stop getting bigger and leaner!!j/k...
I'm just trying to keep pace with you bro.
Firedrake
01-20-09, 11:41 pm
If you didn't have the rest days in there, I'd be concerned, but knowing your own endurance and having seen your crazy strength, I don't think you'll be overtraining -- mind you, I also know you'll be paying close attention and watching your progress to see if there are any hiccups.
Good stuff!
sifusteve
01-21-09, 8:29 am
I'm changing things around a bit for the next 6-8 weeks. You'll see the details in the work log but here is the overview.
Day 1: Squats, Negative Accentuated Chest (mostly inclines)
Day 2: High resist cardio, high rep leg workout, abs
Day 3: Rest
Day 4: Shoulders, Powercleans, High Rep (15-20 rep) machine chest workout (all around)
Day 5: High resist cardio, high rep leg workout, abs
Day 6: Rest
Day 7: Back, Low Rep chest (low volume 6 working sets total)
Day 8: High resist cardio, high rep leg workout, abs
Day 9: Rest
Day 10: Shrugs, Shoulders, High Rep DB chest
Day 11: High resist cardio, high rep leg workout, abs
Day 12: Rest
Repeat Cycle
The idea is to have one heavy duty non-chest workout in every set - something that really pushes all the anabolic buttons: squats, rack deads, shrugs and powercleans. This should ensure that every workout gets a full body push on the test and GH levels.
I'm a little worried I'll be overtraining legs but I'm only planning on doing 2-3 working sets of the big exercises so that should help. If I seem like its getting bad then I'll swap 1-2 of the high resistance cardio sessions for lower resist or just a rest day.
If anyone has comments, advice or whatever please throw it down.
Rule of thumb...If it still hurts ...don't train it!
Themostocles
01-22-09, 1:19 am
Interesting plan.
Thursday 22 JAN 09
10 min cardio (variable resist and ramp, 165 cal)
Powercleans - WUs, 170-12 PR, 185-4 PR
Standing Behind the Neck press - WUs, 95-12, 145-10, 12 PR
BB Upright Row - WU, 95-13 PR
Hammer Str Decline Press - 2pps-10, 3pps-10 4pps-11 PR, 8
Hammer Str Wide Grip - 2pps-10 2pps+25-12, 2pps+50-14 PR
Hammer Str Super Incline Press - 70ps-10, 95ps-11 PR
High Pulley Cable Crossovers - 65-17
If you aren't doing powercleans I think you are robbing yourself. Just those 2 working sets (and 4 sets of warmups) was enough to call it a day. The rest was just icing. Anabolic surge my ass - its a tidal wave.
All in all it was a good lift. My legs are still sore and stiff. I've been stretching but they weren't more than 85% recovered. I'll probably add an extra rest day on sunday and get ahead of the curve. Unless I sleep 11-12 hrs a night over the weekend -- then I'm sure I'll be recovered and ready to tackle it all.
Weight: 249.2 - hands and feet are starting to lean out again. Forearms are coming and going. Some days I have good vascularity and some they hide. Can't really tell where the hell the rest of me is. Not too worried. I'd like to get to 255 by the end of this workout plan.
Firedrake
01-22-09, 5:57 pm
Thursday 22 JAN 09
10 min cardio (variable resist and ramp, 165 cal)
Powercleans - WUs, 170-12 PR, 185-4 PR
Standing Behind the Neck press - WUs, 95-12, 145-10, 12 PR
BB Upright Row - WU, 95-13 PR
Hammer Str Decline Press - 2pps-10, 3pps-10 4pps-11 PR, 8
Hammer Str Wide Grip - 2pps-10 2pps+25-12, 2pps+50-14 PR
Hammer Str Super Incline Press - 70ps-10, 95ps-11 PR
High Pulley Cable Crossovers - 65-17
If you aren't doing powercleans I think you are robbing yourself. Just those 2 working sets (and 4 sets of warmups) was enough to call it a day. The rest was just icing. Anabolic surge my ass - its a tidal wave.
All in all it was a good lift. My legs are still sore and stiff. I've been stretching but they weren't more than 85% recovered. I'll probably add an extra rest day on sunday and get ahead of the curve. Unless I sleep 11-12 hrs a night over the weekend -- then I'm sure I'll be recovered and ready to tackle it all.
Weight: 249.2 - hands and feet are starting to lean out again. Forearms are coming and going. Some days I have good vascularity and some they hide. Can't really tell where the hell the rest of me is. Not too worried. I'd like to get to 255 by the end of this workout plan.
You CRRRAZY . . . that's all I'll say.
Themostocles
01-23-09, 2:41 am
You CRRRAZY . . . .
x2. Awesome job on the PRs and powercleans. -T.
great fucking workout bro
You CRRRAZY . . . that's all I'll say.
x2. Awesome job on the PRs and powercleans. -T.
great fucking workout bro
Thanks for the support guys. I'm slowly getting in the groove. After today's little blasting session I think I need one extra rest day per week in here. I felt like someone poured lead into my shoes.
Friday 23 JAN 09
27 min cardio (23 min @ 17 resist @ ~100spm, 470cal)
Seated Leg Curls - 70-12, 100-10, 130-10 60-100 (few deep breaths between reps but no stopping) PR
Leg Extension - 70-12, 100-12, 160-10, 200-10, 240-8
Leg Press - 4pps-25, 100 (63 rp 37)
Lying Leg Curl - 70-15, 110-12, 140-12 PR
Machine Crunch - (low seat) 200-34 PR (high seat) 200-23
Cut down the volume a little and removed the end cardio session. I'm working on controlling the negative a ton move on the extensions so the eccentric phase is getting in the 4 second range - its one hell of a burn but much nicer on the knees. Right leg pain during lying curls is basically gone. I'm getting a little pain in both knees (center front, lower edge of the cap) but I'm guessing its just too much stress with all the cardio and leg workouts so some more rest and a bit more stretching will do wonders.
Still, this whole plan seems to be working for me. PRs are starting to sprout up ever workout and I'm feeling better and stronger.
Weight: 251.6
Firedrake
01-23-09, 5:34 pm
Good stuff! I understand boots filled with lead -- that's how I felt at the end of today's hour on the treadmill . . .
Thats how I felt getting out of bed this morning ;)
Themostocles
01-25-09, 5:00 pm
My fucking hammied would be knotted beyond repait after those leg curls...
Monday 26 JAN 09
5 min cardio
Rack pulls - 315-8, 495-8, 585-4, 675-2, 675-2 drop 585-6 drop 495-6 drop 405-8
BOR - 225-10, 315-8, 10, 12 225 (2/0/6/0)-10
Rack Press (6 hole) - 225-10, 315-7,8,11
Incline DB flyes - 45-14, 10 + static hold
Seated Cable row - 290(stack) - 9
Ran into some issues at work this morning so I only had an hour in the gym. I wanted to get some pulldowns and more bench work in but it is what it is. Still, it felt good. I had a bit more in me for the rack pulls but my grip wasn't up to it - my new gloves don't seem to like my straps as much as the old ones. I'll figure it out. Might add some friction tape or something.
Eccentric focused rows gave me a huge pump. Following that with partial range bench and my upper body felt nice. Can't move too much but still nice. ;)
Weight: 251.2 - which I'm rather happy about. Had a little bit of food poisoning over the weekend so I'm glad to have any of my size still. Hope to get to 254 by the end of the week.
Themostocles
01-27-09, 1:41 am
Food poisoning sounds horrible, glad to see you maintained some weight though. Great looking workout bro, limited time or not. -T.
My legs got nice and trashed from the rackpulls but my back needs a little more high rep work to fully hit it. I'd throw a bit more in today but I'm doing shrugs thursday so I don't want to overtrain it too much.
Tuesday 27 JAN 09
17 min cardio (15 resist, various inclines)
Plate Loaded Preacher Curl (3/0/4/0) - WU45, WU70, 90-10,11, 90-9/70-6/45-8
Seated Leg Curl - 70-100 PR
Leg Press - 4pps - 75rp25 PR
Leg Extension (2/1/3/0) - 60-15, 100-15, 160-15
EZ Bar Curls (2/1/3/0) - 60-10,12,14
Hammer Curls - 30-10
10 min cardio (15 resist, low incline)
Legs were sore from yesterday so I cut out a bit of the volume. I think I still managed to burn a calorie or two. Legs seem to be responding well to all this work - I've added a bit of size to the sweep.
Weight: 250.0 - was a little low on the water last night so thats probably why.
Oh yeah,
Alt Machine Crunch - 130-18 PR,9
Firedrake
01-27-09, 11:08 pm
Day-umn, Mark --
That seems like a weird split to me, but if it's working for you . . .
. . . and from all the evidence, it seems to be. Wow!
Themostocles
01-27-09, 11:35 pm
Day-umn, Mark --
That seems like a weird split to me, but if it's working for you . . .
. . . and from all the evidence, it seems to be. Wow!
x2. Its one reason I love his training, it makes no sense to me, but it works lol. -T.
Here is my working theories:
1> Working large muscle groups with high lactic acid output causes test and GH surges
2> keeping the working sets low and the intensity high keeps test and GH levels high
3> Increasing rest days allows for growth and reduction in cortisol levels
4> More muscle damage equals more calories burned and more anabolic activity
I think my chest needs serious work so I'm doing chest and 1 of the other 4 (back, traps, legs, shoulders) major groups every workout. Then I do a cardio type workout (high resistance cardio + high rep legs) and then I have a rest day to grow. Repeat the 3 day cycle with a new muscle group.
I threw in some bicep work because I didn't get enough indirect work on backday since I wasn't able to hit the pullup/downs. Thats all.
AZN-BEEF
01-28-09, 1:42 pm
crazy split bro! that drop set on rack deads mustve been a killer. keep up the great work! and good strategy to your split!
Wednesday 28 JAN 09
**rest**
Thursday 29 JAN 09
7 min cardio (warmup)
BB Shrugs - 135-15, 315-15, 495-8, 545-4, 405-15,15 425-15 565-3 565-3/515-4/425-10/405-12/315-14
DB Shrugs ss incline DB press - 120-34/80-12, 120-22/100-6
DB incline press - 110-6, 85-15, 90-11
Short and sweet. Well not so short. Had a lot of rest time in there for the shrugs. Traps were still a bit burned out from rack deads so I wasn't able to fire up 545 like I wanted much less get up to 585. But the drop set was amazingly fun. I managed to keep from having black spots so thats a hood sign. Totally forgot what my chest plan was supposed to be so I hit some DB presses but discovered I'm still a bit sore - no idea from what since monday didn't tax chest that much. But my upper pecs and front delts didn't feel like there was any gas in them so I blasted them lightly and walked out.
Weight: 250.0 - holding strong there for the last 3 days. Saw some pics of my back and I've got upper and mid back definition starting to come in. Hopefully that is a sign things are working.
Themostocles
01-29-09, 7:00 pm
What is you PR on Incline DB press? Moving 110s is impressive.
sifusteve
01-29-09, 7:57 pm
But the drop set was amazingly fun.
You are a truly sick man...LOL
What is you PR on Incline DB press? Moving 110s is impressive.
110s for 8 is the last one I remember. I might have hit 10 at some point in time. I've been doing my inclines further back in the workout so I'm not hitting them fresh anymore.
Friday 30 JAN 09
7 min cardio (warmups, 115 cal)
Incline DB press - WU65, 80-15, 90-12, 100-10, 110-9 PR,7 80-18 PR
Seated leg curl (cybex. right side) - WUs, 110-15 PR, 70-44
Leg Extension - WU60, WU100, 160-15, 220-15 PR
Leg Press - static stretch - 2pps-30sec x 2, 3pps - 30 sec x 3,
Leg Press - 4pps - 80 PR rp 10 rp 10
Leg Press - static contractions - 4pps - 30sec x 2
Cardio - 15 min (16 resist, 265 cal)
After someone (damn you T.!) asked about my incline DB max, I figured I'd fire it up again today and see where I am. Thats where. Couldn't find any better record so thats it for now.
Cut down on the leg work a little since they were feeling a bit overtrained. Added the leg press stretchs in - those are wicked. I had a massive quad pump around my knee after all that. It was a pretty cool feeling. And I finally felt like I had a good stretch in my knees and hips. I'll be adding that in once a week.
Missed out on doing abs. Ran low on time. I'll get them in tonight
Weight: 250.0 - still.
Themostocles
01-30-09, 5:50 pm
Why does it always have to be my fault lol
Firedrake
01-30-09, 7:14 pm
Nice work, you sick f(r)iend . . .
Real nice.
Why does it always have to be my fault lol
=) If I add mass to my chest thats your fault too ;)
Nice work, you sick f(r)iend . . .
Real nice.
I've seen your workouts too - your intensity is amazing so don't be pointing fingers. Unless you know about a secret grip strength finger pointing exercise. That'd be good.
Lunatic001
02-02-09, 2:45 pm
How is everything over here bro?
How is everything over here bro?
Doing well man. Trying to add a little upper body mass before I start the cut towards the summer. I'm on a pretty odd split but its working well for me. Glad to see you back.
Lunatic001
02-02-09, 5:25 pm
Doing well man. Trying to add a little upper body mass before I start the cut towards the summer. I'm on a pretty odd split but its working well for me. Glad to see you back.
Different strokes for different folks bro....make sure we train together at the next ABC....
Monday 02 Feb 09
5 min cardio (just a warmup for the legs)
ATG BB Squats - 135-10, 15, 185-10,15 225-10, 275-10, 315-6 PR, 4
alternated with one arm seated DB curls - 20-10,10,10 35-8,10,10
Smith Machine one arm eccentric press (1/0/6/0) - 25ps-8, 50ps-6, 60ps-6,6,5
Flat Bench Press ss seated calf raises - 185-10/1p-30, 235-10/1p-30,10/3p-20
Machine Preacher Curls ss seated calf raises - 70-10/3p-25, 95-10/3p-30, 120-6 PR/3p-32 95-5
Machine Crunch - (low seat) 200-25,20
Cable Crossover - (4/0/4/0) 70-15
Hell of a fun workout. Huge pump from the pecs to the traps. Feeling stronger. Tried squats with the bar low on my traps - made a huge difference. My lower back actually feels good after the workout and I wasn't using a belt. Quads weren't quite recovered from friday/last week. Even doing the 135 let me know they were sore so I threw in a longer warmup cycle. Still, PRed at 315 ATG. Had gas left for 1 or 2 more but no spotter and i didn't want to crash and burn without someone to save me. Gotta play safe.
Negative one arm smith presses are crazy sore. Its hard to tell when you are doing it because the weight is pretty light so your joints don't notice it as much. But I finished the sets off with a few normal two arm reps and I could barely more. Pretty awesome. Going to flat bench afterwards might have been overkill but I wanted to hit them with the big stick.
Weight: 252.4 - glad I busted the 250.0 I was stuck in most of last week. I'd like to get and hold 255 before I start cutting.
SQUAT or DIE!
02-02-09, 5:50 pm
great lookin work.....
InkdMuscle
02-02-09, 8:51 pm
Monday 02 Feb 09
5 min cardio (just a warmup for the legs)
ATG BB Squats - 135-10, 15, 185-10,15 225-10, 275-10, 315-6 PR, 4
alternated with one arm seated DB curls - 20-10,10,10 35-8,10,10
Smith Machine one arm eccentric press (1/0/6/0) - 25ps-8, 50ps-6, 60ps-6,6,5
Flat Bench Press ss seated calf raises - 185-10/1p-30, 235-10/1p-30,10/3p-20
Machine Preacher Curls ss seated calf raises - 70-10/3p-25, 95-10/3p-30, 120-6 PR/3p-32 95-5
Machine Crunch - (low seat) 200-25,20
Cable Crossover - (4/0/4/0) 70-15
Hell of a fun workout. Huge pump from the pecs to the traps. Feeling stronger. Tried squats with the bar low on my traps - made a huge difference. My lower back actually feels good after the workout and I wasn't using a belt. Quads weren't quite recovered from friday/last week. Even doing the 135 let me know they were sore so I threw in a longer warmup cycle. Still, PRed at 315 ATG. Had gas left for 1 or 2 more but no spotter and i didn't want to crash and burn without someone to save me. Gotta play safe.
Negative one arm smith presses are crazy sore. Its hard to tell when you are doing it because the weight is pretty light so your joints don't notice it as much. But I finished the sets off with a few normal two arm reps and I could barely more. Pretty awesome. Going to flat bench afterwards might have been overkill but I wanted to hit them with the big stick.
Weight: 252.4 - glad I busted the 250.0 I was stuck in most of last week. I'd like to get and hold 255 before I start cutting.
Nice numbers there tempus. So u worked legs and arms. shit work i work legs im to spent to focus on another body part. 255 is right around the corner, u will get it easy. Keep it at cuz once u start cut'n its a bitch, as you know!! =D
Themostocles
02-03-09, 2:03 am
Nice PRs Tempus. So what do the numbers in the parentheses stand for?
Its the rep cadence. Concentric, pause at the top, eccentric, pause at the bottom.
So my 1/0/6/0 on bench is 6 seconds down, no pause at the bottom, 1 second back up and then no pause at the top. Negatives are a real bitch.
Tuesday 03 FEB 09
10 min cardio (warmup, 160 cal)
Seated Leg Curl (right side machine) - 90-10,15, 130-15 PR, 75-100 PR
Leg Extension - 120-10, 200-10,15, 240-13
Leg Press - 2pps-30sec static + 10, 30sec static + 15, 3pps-30sec static + 10, 4pps-100 (56+13+15+15 restpause)
ss Incline Bench press - 135-10,15,20,13
DB overhead extension - WU50, 70-15, 90-15 PR,11
Circuit EZ bar curl ss one arm reverse pushdowns - ? 85-10/40-6 85-8/30-12 85-6/30-10 75-8/30-8 75-6/20-15 75-5/20-12 65-8/20-12 65-6/20-10 65-8/20-10 65-6/20-8
20 min cardio (16~17 resist, 330 cal)
After squats yesterday, I was really not looking forward to doing high rep legs today. I was sorta hoping someone would burn down the gym so I didn't have to go. But it was still there so I did it. Pump hit immediately. By the time I started supersetting legpress with incline bench I was having to tug extra fabric around my quads to allow my legs to move. Never wear pants when you expect a leg pump.
The superset was interesting since both parts were already fried. Gave a nice pump and kept me mentally focused. The circuit was a bitch. 20 sets with no rest. Arms were shot and nicely pumped. Not as good as I was hoping - I should have dropped the ez bar weight 10-20 more lbs and really focused on squeezing the hell out of the muscle.
Weight: 251.2
sifusteve
02-03-09, 8:33 pm
Where did you find this workout? how long does It cycle?
I bet you had a pump and a half!
Where did you find this workout? how long does It cycle?
I bet you had a pump and a half!
This just evolved out of my injury recovery workouts. After the big pop, I couldn't do legs for 2 weeks and after that I was having pain just doing one plate per side on the leg press. So I started with seated leg curls and leg extensions on the lowest setting for reps during my cardio days. Anything to try and get some growth.
After 2 weeks, I started gaining strength and got into this 100 rep kick. And I could start leg pressing with a plate. I've gain some serious leg mass - mostly outer sweep and near the knee but its enough that I can see it.
As for cycling - although this is basically a 4 day split it takes 2 weeks for a full circuit (chest, cardio , rest, shoulders, cardio, rest, rest, back, cardio, rest, traps/arms, cardio, rest, rest) so if I don't have a PR in 2 weeks then this is over and I need to move on. ;)
I just started adding in more arm work on the "cardio" days. I noticed that they rarely felt sore so I figured I had a little recovery energy left to spend.
AZN-BEEF
02-03-09, 9:53 pm
nice workout! nice 100rep sets...and doing cardio after? you are a machine!
Themostocles
02-04-09, 1:49 am
About to some high volume leg work myself this week. Legs are starting to lag, and it seems to working for everybody else lol. Nice PRs Tempus
Thursday 05 FEB 09
5 min cardio
Powercleans - bar-6, 95-6, 145-6, 185-9PR, 8
Standing Behind the neck press - Bar-20, 95-15, 115-14 PR
Decline Hammer Str press - 2pps-15, 3pps-10, 4pps-6, 5pps-4,4 3pps-18
Woke up tired and sore. Slept like crap last night and was thinking about pushing the lift back till tomorrow. Got to work and everyone was acting the fool which got on my nerves so I needed the lift. Was totally exhausted after the power cleans but kept on going just to get a little more shoulder and chest action. But that was it. Short and sweet.
Still, cleans are fucking nasty. I'm glad I'm playing with 185 and it makes me wonder where my max is at. 185 went up pretty smoothly.
SQUAT or DIE!
02-05-09, 6:41 pm
Thursday 05 FEB 09
5 min cardio
Powercleans - bar-6, 95-6, 145-6, 185-9PR, 8
Standing Behind the neck press - Bar-20, 95-15, 115-14 PR
Decline Hammer Str press - 2pps-15, 3pps-10, 4pps-6, 5pps-4,4 3pps-18
Woke up tired and sore. Slept like crap last night and was thinking about pushing the lift back till tomorrow. Got to work and everyone was acting the fool which got on my nerves so I needed the lift. Was totally exhausted after the power cleans but kept on going just to get a little more shoulder and chest action. But that was it. Short and sweet.
Still, cleans are fucking nasty. I'm glad I'm playing with 185 and it makes me wonder where my max is at. 185 went up pretty smoothly.
good work man, i havent been sleeping well/at all at night so i feel ya on the wanting to push it back, but way to push thru and get it done..
behind the neck presses- you are a braver than I, i cant handle them..
good work man, i havent been sleeping well/at all at night so i feel ya on the wanting to push it back, but way to push thru and get it done..
behind the neck presses- you are a braver than I, i cant handle them..
I've been playing around with 95 for a few weeks so I figured 115 was safe. I just go nice and slow. Total control. No bouncing. But I also started with the bar only until I could handle 20 slow reps with no worries. ;)
SQUAT or DIE!
02-05-09, 6:48 pm
I've been playing around with 95 for a few weeks so I figured 115 was safe. I just go nice and slow. Total control. No bouncing. But I also started with the bar only until I could handle 20 slow reps with no worries. ;)
it seems to put to much strain on my shoulders, so i avoid them,ive had enough issues for a few yrs.. maybe after i get my normal OHP up, ill look more into this...
way to take it slow, and get it right...
Got a nasty dog bite on my right palm. Probably needs a dr/ER visit. Deep and long. No gripping work for a few weeks.
SQUAT or DIE!
02-08-09, 1:02 am
Got a nasty dog bite on my right palm. Probably needs a dr/ER visit. Deep and long. No gripping work for a few weeks.
what kind of asshole dog goes and bites someone who needs both hands to train... BASTARD... hope you heal up quick bro
Firedrake
02-08-09, 1:29 am
Got a nasty dog bite on my right palm. Probably needs a dr/ER visit. Deep and long. No gripping work for a few weeks.
I've told you before not to get into dogfights! You don't know where they've been!
(Do you at least have a good story about trying to save someone from the snarling beast?<grin>) Take care of yourself!
Hand still not working. Its been about 40 hrs and its starting to swell. Drake bitched at me on the phone for not getting to the DR. Heading there now.
SQUAT or DIE!
02-09-09, 7:23 pm
id hit ya for not going sooner, but its a bit outta my reach......
AZN-BEEF
02-09-09, 10:28 pm
Hand still not working. Its been about 40 hrs and its starting to swell. Drake bitched at me on the phone for not getting to the DR. Heading there now.
hope you heal up brother! keep us updated..
Themostocles
02-10-09, 1:50 am
I'd lecture you, but I usually end up in the ER because I refuse to see a doctor
Got to urgent care last night. Guess I waited too long cuz the doc said I was going septic and they had to do IV antibotics. I'm better now. Taking antibiotic pills to nuke the infection but I have to see a hand specialist. It seems like the nerves and tendons are ok but there might be some muscle damage and restriction in RoM.
Lunatic001
02-10-09, 4:28 pm
Glad you are okay bro.....sorry to hear that you might loose some ROM but you will eventually get it back I promise....I had wrist surgery that put me out for 9 monts (could push or pull), but when I was clear to lift, I started DB pressing with 25 lbs and got back up to 100-125, it just takes time and patience....anything you need let me know! Hope everything heals okay! But how did this happen?
Themostocles
02-11-09, 1:20 am
Fuck bro, hope it all works out. Take care of that shit
Firedrake
02-12-09, 2:23 am
Got to urgent care last night. Guess I waited too long cuz the doc said I was going septic and they had to do IV antibotics. I'm better now. Taking antibiotic pills to nuke the infection but I have to see a hand specialist. It seems like the nerves and tendons are ok but there might be some muscle damage and restriction in RoM.
I will NOT say "I told you so . . ." I won't I won't I won't.
Take care of yourself, dude -- If you need help with anything, give me a call - - I won't be in town this weekend, though.
As for ROM problems, once the wound is healed, see an Active Release Therapy specialist for help (like Freak). I had an ART-trained chiropractor get me full range of motion in my right shoulder after arthritis surgery, when the surgeon insisted it would never happen!
Damn bro...knowing you it was some kind of new training technique lol...get better brother..SoCal needs you..
Hey guys. Infection is finally starting to go away. I could close my hand for the first time today. Overall my health is better - I was pretty sick the last few. Sick enough that I couldn't really tell I was sick. Fog is cleared from my head today so I can at least look back and know how bad it was. Probably not my smartest moments.
My training is pretty much hosed for the next 2 months, give or take. There is some muscle damage in the hand and I don't really know what that will mean. I get to see the hand specialist monday. Nothing sooner was available which is pretty dick. We need to have Animal Drs.
Ive been pondering the training implications for the last few days since I haven't been good for much else. I went online and got flexsolate straps on the assumption that I can at least use them for pulldowns and possible machine rows and I couldn't figure out any other way to get my back workouts done.
Seeing as my mass training isn't going to be rocking like the last few weeks, I've decide to start my cutting phase tuesday next week (after I see the Dr and see whats what. I might have surgery or something so I don't want to make too many plans.)
My workout plan will be as follows:
1 - Full body A
2 - 30 min HIIT + high rep legs
3- 60 min slow cardio (recovery day)
4 - Full body B
5 - 30 min HIIT + high rep legs
6 - 60 min slow cardio
7 - rest
Since I have limited exercises for the next few weeks, this should be my best bet for cutting fat and keeping as much muscle as I can. The full body workouts will be circuits with 5 min of cardio inbetween circuits. Probably 6 exercises and I'll go through it 3-4 times per workout. Should be very anabolic and boost the test and GH.
Diet wise, I'm not sure where to go. I'm toying with something funny after reading about the Velocity Diet. I'm currently playing with the numbers and will post later. But, I think I can time it so that the diet matches this plan and they both end about the time my hand it ready for prime time again.
SQUAT or DIE!
02-12-09, 7:00 pm
glad to hear ya gettin healthier..
sucks to hear about the hand, itll pass and tempus shall return with vengence!!!
sifusteve
02-13-09, 12:29 pm
Damn bro...knowing you it was some kind of new training technique lol...get better brother..SoCal needs you..
Isn't that the truth!! LOL
You still coming on the 28th?
Lunatic001
02-13-09, 2:58 pm
He better be there....lol...
Only my man Tempus can put together such a gueling program...glad your doing better brother..
Just back from the hand guys - so far so good. No lifting yet. I have another checkup next week. Looks like there isn't any nerve or tendon damage. A bit of muscle damage in the center of the bite but thats no biggie.
Yes, I'll be at the ABC. I might be on full time camera duty but I'll probably sneak in some leg press and calf raises. ;)
AZN-BEEF
02-16-09, 11:26 pm
heal up brother..see you in a few weeks
Themostocles
02-17-09, 1:47 am
Good news on the hand, hope it continues to heal. Can't wait for you to get back to lifting, you are some of my motivation
I'm gonna sneak into the gym tonight for some leg press and light cardio. I'm going crazy not lifting.
Weight this morning was 256.0. I don't "think" I look all that fatter than 2 weeks ago but I'm up about 6 lbs. I was 255ish the tail end of last week.
And I was 230 (low carb) in october.
The whole hand thing has me rethinking my cutting goals. Since I won't be lifting push/pull muscles with intensity, I'm worried that cutting will result in significant muscle loss in the chest, back, shoulders and arms. I can still do core and leg work so I doubt that will be much of an issue.
So I'm thinking I might do 4 weeks of 3/0/6/0 (3 second concentric, 6 second eccentric no lockout no pause) 50-55% 1RM sets to failure. That should be light enough to not cause any hand issues (ie. it won't tear this thing open again) but the research I've been reading says you'll get similar muscle growth to normal 8-12 rep lifting just not the same fat burning benefits due to the lower intensity. Upshot: I can still grow a bit of muscle but I'll have to watch my diet a bit more closely.
I'm still working out all the details in my head. I've got to come to grips with where my recovery levels will be (the antibiotics are messing with me right now) and what intensity I can live with. Plus I know I'll push beyond my plan since I lack the self control to not be stupid like that. Which means I need to plan around that and keep dangerous items (no rackpulls) away from my hands.
I got a good look at everything while cleaning it today. The upper portion is knitting together pretty well. The main wound (towards the center of the hand) was much deeper and is still red. I'd guess it was about 8-10mm deep when it happened. Some of that is closed but there is still a gap where the skin layers aren't really covering the tissue. Its rather ugly. Gonna have an awesome scar. I wonder if the scar tissue will give me better grip since it probably will be rough textured. That would rock.
And thanks for all the support guys. It really helps.
Lunatic001
02-17-09, 2:35 pm
Gonna have an awesome scar. I wonder if the scar tissue will give me better grip since it probably will be rough textured. That would rock.
And thanks for all the support guys. It really helps.
Always looking at the best side of things bro.......you'll come back stronger, just take care of your self and control those impulses to lift heavy.....it's better to lose a couple of weeks than a couple of months.....whatever you do, if you need anything let me know!
Firedrake
02-17-09, 4:57 pm
Always looking at the best side of things bro.......you'll come back stronger, just take care of your self and control those impulses to lift heavy.....it's better to lose a couple of weeks than a couple of months.....whatever you do, if you need anything let me know!
X2 =---> You be careful with how much you push -- I know you were worried about balance and your strong side vs. your weak, but some general work with the good side will help keep tone all around. Cardio, yes -- leg work, yes -- just take care of the hand! You take care of it, and eventually it'll get back around to doing what you tell it to.
Themostocles
02-18-09, 2:26 am
Chicks dig scars ;)
Had a rough night last night. Meds and I didn't get along for some reason - probably because I mixed my antibiotics w/ some allergy meds. Regardless it was not a good night. Couldn't sleep. Random heart racing. Not the most fun I've ever had.
Hit the gym today. Nothing wild -
cardio - 10 min
decline hammer strength bench (6 sec neg) 1pps-10, 2pps-10, 3pps-9-12
leg press - WU2pps, WU5pps, 7pps-10, 9pps-8, 15
pushdowns - WU60, 100-10,10,12
one arm cable rows - 80-12,12 100-10, 120-6,6,6
Used my new flexsolate straps for the pulling. Worked great. As long as there is not pressure I'm happy. Worked for the tris too. The hammer str has just the right angle that if I go thumbless it places the pressure low on my hand and none on the injury. Rock.
So now I have a decent idea of where I'm at. Dr said I shouldn't workout so I probably won't go again until friday and hit it light again. Just get the nervous system primed.
Themostocles
02-19-09, 1:42 am
I did the same thing after my surgery, he told me not to go in for a month and I was back in after 3 days. Just be real careful and work around the problem. I also had some hellacious rebound growth after the down time
I did the same thing after my surgery, he told me not to go in for a month and I was back in after 3 days. Just be real careful and work around the problem. I also had some hellacious rebound growth after the down time
I'm hoping for some of that growth. I've got a cut planned and I'd love to be over 260 before I start that.
Friday 20 Feb 09
10 min cardio (155 cal, warmup)
Complex I - the bitch
PowerClean, Behind the Neck Press, Back Squat, Good Morning, Bent Over Row
95-8/8/8/8/8
105 - 8/8/8/8/8
115-8/5+2/8/5/8
Flat Bench Press - WUbar, 95-10, 185-8, 225-8, 245-8,8
Lat pulldown (with flexsolate) - 110-10, 140-10, 170-10, 200-10
First off, the complex. The idea is simple (and stolen from the Javorek Complexs) : Grab the bar and don't let go until everything is done. Since I'm only doing 5 exercises thats just 40 reps but its a smoker. After the 95lb set I was tired but wasn't too dead. Gave it a 2 min rest and hit it at 105. That fucking killed me. Even with 4 min of rest my legs were shaking and I didn't have my breath back when I started the 115. I missed a few reps on there. Starting with powercleans makes this a no joke workout - even here at about 50% 1RM they are killers and piling everything else on it just sucks your life away. After the last set I had to lay down until the nausea had passed.
Did some flat bench work to see how my hand liked it. As long as I did a thumbless grip I was okay, even at 245. I would have gone heavier but I was still smoked and didn't have a spotter.
Pulldowns were different w/ the straps. Even at 110 I could feel a different type of activation in my upper lats. I think I'll be alternating using these straps once I heal up -- different is good. 200 was still pretty easy to pull but my body was exhausted. I was getting the shakes during my rest periods so I decided to pack it in. Not the most animal think to do but I don't want to push it until I get this antibiotics flushed out and recover a bit more.
All in all, I'm pretty happy.
Weight: (yesterday) 253.6
I've been upping my protein shake intake and throwing some oats in them (every other shake.) And damn it might be working pretty well. I seem to be leaning out a bit more.
Firedrake
02-22-09, 9:31 pm
So much for "taking it easy" -- SHEESH -- those complexes would flat-ass kill me!
I'm really impressed by the way you're working around the problem, Mark -- that's just amazing.
AZN-BEEF
02-23-09, 1:27 am
So much for "taking it easy" -- SHEESH -- those complexes would flat-ass kill me!
I'm really impressed by the way you're working around the problem, Mark -- that's just amazing.
X2...see you in a few days brotha!
Themostocles
02-23-09, 1:30 am
I've done those complexes and they are a bitch, great way to get it done Tempus.
Look forward to seeing you Saturday bro..
So much for "taking it easy" -- SHEESH -- those complexes would flat-ass kill me!
I'm really impressed by the way you're working around the problem, Mark -- that's just amazing.
Thanks Jim. I'm just trying to keep up. With the progress you've been making I know I'll be left in the dust if I'm not pushing. Problems are just opportunities for new solutions.
X2...see you in a few days brotha!
Hell ya. It'll be good getting the band back together ;)
I've done those complexes and they are a bitch, great way to get it done Tempus.
Thanks T. They are killers. My first time trying it out. Glad to know there are other survivors.
Look forward to seeing you Saturday bro..
You too bro. I can't wait.
Monday 23 Feb 09
** rest ** Hand Dr. checkup day. Everything is good and healing faster than expected.
Tuesday 24 Feb 09
7.5 min cardio (warmup)
Complex Ia
Power Clean, Military Press, Back Squat, Behind the Neck Press, Good Morning, Bent Over Row
95-8,8,6
Incline DB Press - WU45, WU65, 85-6, 100-8, 110-5,5
8 min cardio
Did my warmup complex with upright rows and front squats in the mix (after the mil press and before the back squat.) Realized that 95s for uprights were too close to my real workout weight and there was no chance I could handle that. Just doing it for the bar and sets of 5 (8 exercises, 40 total reps, 45 lb bar) was enough to smoke me a little. These things are no joke.
Sets take me about 105 seconds of constant motion with 95 lbs. 6 exercises @ 8 reps means its about 2 seconds per rep with a few seconds lost to the transition (push press from mil press to back squat and from the good mornings back to the front to start the rows.)
Once again the last set had me on the floor wondering when my heart rate would settle. Turns out it takes about 35 min to get it back to my normal exercise range. Doing incline presses was amusing as hell. As I'd get towards failure on the set my entire CNS would fail and my body would start going into full twitches. This is some great shit! I'm sure that the recovery and additionally nervous system growth will end up helping on my strength levels once I go back to normal lifting - more nerves == more neural muscular efficiency == strong Mark.
As a side note, I brought in one of my adjustable dumbbells (I got one of those bowflex 5 to 52.5 sets a few years back) into work. I'm doing bicep con curls for sets of 50 when I have spare time. Basically once an hour. Hopefully that will help ease the tendinitis in both elbows and maybe add a bit more size to the arms.
Weight: 254.6 - I'm fluxing between 251 and 256 so I'm assuming thats just a water and salt issue.
Firedrake
02-24-09, 5:28 pm
Those complexes look killer!
I'm glad, but not entirely surprised, that you're healing faster than the doctor expected. As healthy as you are, with as much circulation that goes through your hand, it's probably getting a lot more clean blood and oxygen than one might expect.
As for the elbows -- I discovered last night, that my elbow issues are NOT tendinitis, but an "ulnar deviation" caused by the amount of time I spend at the computer keyboard. Sound familiar? I don't know what kind you use, but I'm looking at ergonomic keyboards.
You're kicking ass, Mark.
BTW, I have my flashy new hi-def video camera for Saturday . . .
Those complexes look killer!
I'm glad, but not entirely surprised, that you're healing faster than the doctor expected. As healthy as you are, with as much circulation that goes through your hand, it's probably getting a lot more clean blood and oxygen than one might expect.
As for the elbows -- I discovered last night, that my elbow issues are NOT tendinitis, but an "ulnar deviation" caused by the amount of time I spend at the computer keyboard. Sound familiar? I don't know what kind you use, but I'm looking at ergonomic keyboards.
You're kicking ass, Mark.
BTW, I have my flashy new hi-def video camera for Saturday . . .
I saw your post about the Dr just as you were writing this. Sounds like someone I need to meet. We'll chat this weekend.
Can't wait to see the camera. It'll be a good time.
I'm warning you now - this will be a fairly long and rambling post. Feel free to skip it.
I started this thread to help organize my workouts and give me some accountability. I titled it Fun and Games because I was really just working out to have a good time and enjoy myself. I love working out. And if we've worked out together, you know I'm all about having a good time and pushing it. And I work in Video Games.
Over the last few weeks, I've noticed things shifting in my life. I'm not sure why this all started exactly. Maybe its work: I had a few weeks off at the end of the project and once I came back my motivation to start work again was pretty low. Or maybe the economic suckage and doom-and-gloom on TV is getting to me. Or my dysfunctional sortof girlfriend situation. Something. Everything. Whatever it was I noticed I've been slipping into a rather nasty funk. Not in the weight room but just life in general. My workouts have still be great and the peace and purity of the weights really help to keep me sane.
But the pace of decay in life was slowly building steam. I figured I had it undercontrol until I blew up at someone at work for something very minor and the whole thing spiral way out of control. So over the last 3-4 weeks I've been spending a lot of time on self reflection and trying to figure out what the fuck is going on.
I lack focus now. The last two years were psycho. Trying to get this game out the door was insane. I was working 60-70 hours non-stop for 20 months. My life was work-gym-work-sleep-repeat. I wasn't watching TV or playing games. I had that laser like focus and purity of purpose. And then we shipped. And I got to relax and slept a ton and make great gains in the gym - adding 15-20 lbs in 4 months.
And now I have free time. I could get a good 8-10 hrs of sleep. Instead I get home and watch TV or hop on the computer or fire up a game. I'm just fucking around and I couldn't figure out why. I went months without needing distractions and now I'm suddenly crippled by them. I think its because my life is lacking purpose. I don't have a crisis or some looming deadline or goal. Everything is on track. I'm making good progress at work. I'm making good progress in the gym. Its all just good. I change things up now and then and I can create a challenge but life isn't challenging.
Part of it might be my support system or lack thereof. My friends and coworkers want me to stop lifting. I get nearly daily comments that I'm "big enough" or something to that effect. My daily interaction people don't support my gym efforts. Most of my friends and either gamers or drinkers (or both) so social time with them results in marathon gaming sessions or pub crawls. Neither of which gets me where I want in life. I could probably settle back into that groove pretty easily. I know because I have been for the last few weeks - the gaming not the drinking. And its not making me even slightly happy. But this group is the only support I have. Even my girlfriend was getting pissy that I wouldn't have the cakes she make or eat all the fast food she loves.
I need something. I need that dramatic villain that needs a good ass kicking. I need a goal. Something serious that will dominate my efforts and require me to kick ass or fail. I need to bring out my A-game.
So this thread is closing on Monday. Fun and Games are over. Now I'm getting serious. I know my big challenge is this whole body fat thing. Its time to get lean. Seriously lean.
I've been working out a new diet and exercise plan. Something so insanely strict and intensely focused that I'll be crying most days. But in the good way.
I'll post a few more details on the plan for the next 4 weeks and cross post into the new thread.
Its on.
Lunatic001
02-24-09, 7:41 pm
I am with you with the focus part....for some reason I can't focus 100%......I wish you the best in anything you do bro....see you saturday, I'll make sure to give you a good kick in the rear to get things started!!! lol.... :)
Firedrake
02-24-09, 7:56 pm
Let's talk on Saturday. I know what you're going through. It's like, now that the pressure is off that FORCED you to focus, all the energy and effort dribbles away. I see you get manic in the gym, and that's something you were forced to do at work, to be sure (what's the game, BTW? Do we sell it at my company yet?).
I understand the lack of daily support. I'm lucky in that the folks in my office seem to be very supportive of my efforts and keep admiring my progress. Socially? Most of my friends admire the weight I've lost, but trying to talk to them about the gym is a wash. And most of my friends my age are, to be kind, fat. I don't want to be part of that any more.
The TV watching or game playing is a method of getting your mind to calm down, because you can't spend all night in the gym (certainly not right now). To a limited extent, this is fine. Your brain needs time to decompress. So: you have work which activates your mind, and the gym which activates your body. What activates your soul? What gives you the most real pleasure? What makes your HEART happy? Go there.
As for the people around you; recognize that those who say you are big enough already are intimidated by a) the fact that you're making progress, b) you HAVE a direction, c) you're already bigger than they are, and you're thereby a threat. They'll deny that last, but I've blown pitch meetings and interviews where, when I stand up and am significantly taller/larger than the other person, I lose the deal.
As for the girlfriend situation. I'm not sure I have one. She hasn't been able to make time for me since the first of the month, and I talk to her on the phone MAYBE once a week. She's verbally supportive of my efforts, and says she likes the results, but keeps telling me not to "get obsessed." I've decided I LIKE what this lifestyle is doing for me, and if someone else wants to call it an obsession, that's THEIR problem. You can explain it nicely, and say, "but this is part of who I am, and I'd really like your understanding and support," or "This is who I am. Deal with it" depending on what result you're willing to deal with.
There are several of us facing these sort of things right now -- maybe we should talk Saturday . . . something has happened -- changing our bodies has changed our minds.
Wednesday 25 FEB 09
10 min cardio
Smith machine shrugs - 1pps-10, 2pps-10, 3pps-8, 4pps-8 4pps+50ps-6 4pps+75ps-4,4,4 4pps+50-6,6 4pps+25-6,6 4pps-8,6,6 2pps-12
Front Squats - 135-10, 185-8, 225-6, 255-4,4(PR) , 225-6
Military Press - 135-10,10 155-8,8,6,4
Neutral Grip Pulldowns - 100-12, 150-12, 200-10, 250-6
I guess not doing energy system work (ie. my complexs) left me with a bit more in the tank because I did all that and then jogged back to work b/c I had too much energy left. I felt quite pumped for all the work I did.
Haven't hit front squats in ages. My form needs some work because my heels are coming up. I think my flexibility is still an issue. Gotta work on that. But they'll be going into the complex revision.
Weight: 253.6
Firedrake
02-25-09, 8:57 pm
Great work! Wow! I'm now 20 lbs. lighter than you -- what a world!
How's the hand feeling?
Hnad is recovering. Shrugs were not the best feeling thing in the world but I'm able to work around or through it. A little pain isn't the worst thing ever.
I can't wait to see the new skinny you. I just hope some of my new weight is muscle and not oreos ;)
Themostocles
02-25-09, 11:17 pm
Hey! Whats wrong with oreos? Those are some strong front squats, and those pulldowns aren't too shabby either
I'm eventually trying to flatting this heaping mound I call a stomach so I think I might need to stop loving the double stuffed and milk. =(
Firedrake
02-26-09, 8:39 pm
I'm eventually trying to flatting this heaping mound I call a stomach so I think I might need to stop loving the double stuffed and milk. =(
Ya think?! I keep looking at my gut and wishing it would finish disappearing.
When I was on the antibiotics my appetite was gone and I wasn't digesting very well. I _might_ have thrown down a pack of cookies to try and keep some calories in. And I might have dunked them in a milk based protein shake w/ an extra scoop of leucine. Maybe. ;)
Damn that was some good shit.
Next week starts the pain.
Themostocles
02-27-09, 1:38 am
Oh boy, Pain, with a capital 'P' knowing you
Thursday 27 FEB 09
10 min cardio
Deadlift ss powerclean - 135-10/8 185-8/4 225-6/0 6/0
Complex - powerclean, mil press, front squat, behind the neck press, back squat
95-9,8,7
Bent Over Row - 135-10, 225-10, 315-8, 365-6,7 (PR)
I had to cut the reps down on the complexes. I was a bit tired after the deadlift/clean superset. I tried to hit 225 for the cleans but I failed about 1 inch below my lockout. Sucks. If I started dropping in I'd have it. I'll probably get it in 2 more weeks. I've moved to a narrower stance - feet at hip width. Its taking a little getting used to but I think I'm generating more power.
Oh boy, Pain, with a capital 'P' knowing you
Strict diet (basically protein shakes and EFAs only all week w/ a single clean solid meal on the weekend for the next 4 weeks) plus more complexes and some full body workouts.
Themostocles
02-27-09, 6:04 am
The turtle approach works better for me on weight loss, and I am learning to use that to my advantage. I gain muscle and fat quickly, so I use a clean calorie diet that is on the negative most of the time, with key spikes in nutrients. I am staying the same body weight, but the fat is going bye bye and the muscle is still coming on. Sucks most days on food options though
The turtle approach works better for me on weight loss, and I am learning to use that to my advantage. I gain muscle and fat quickly, so I use a clean calorie diet that is on the negative most of the time, with key spikes in nutrients. I am staying the same body weight, but the fat is going bye bye and the muscle is still coming on. Sucks most days on food options though
I've more or less been going that route the last few months, although I've gotten a little looser over the last few weeks. Now I'm going for the dramatic change. Then I'll go back to clean for a few months and see where I'm at.
Saturday ABC lift
Complex (clean, mil press, back squat, behind the neck press, row)
95-8,8
115-6
135-5
145-4 (little help on the behind the neck)
95-8
Hang clean
85-5,5,8,8
Incline DB press
80-10
90-10
100-11
110-7
115-4
misc sets working on form after Lunatic made some corrections
Misc sets of back and arms playing w/ my flexsolate straps.
Rocking ABC guys. Great seeing everyone.
Themostocles
03-01-09, 6:03 pm
I would say your hand isn't slowing you down much lol, looking kick ass. Sounds like a good time at the ABC too
Lucky for me, the cut is fairly high on the hand. And its healing extremely quickly.
Monday 02 MAR 09
10 min cardio
Complex 1a (cleans, mil press, back squat, behind the neck press, BOR)
WU-bar, 100-8,8,8 (or so...)
Rack Deads - WU135, WU225, WU315, 405-5, 495-4 585-3,1 585-1/494-5/405-7 (drop set)
I tried to mix up the complex a little by getting something new between the mil press and back squat. First set I added upright rows but I after all that shoulder work they are too fried. Second set I added hang snatches but after the power cleans I lacked the explosive power to get a good rate going. Since the key to complexes is never locking out or pausing, I need to find something else. I'd do front squats but I'm having a hard time getting good hand alignment there. Maybe I'll do a few tune up sets and get that working.
I'm also trying to come up with a good dumbbell complex.
Rack deads were nice. After the complexes, I don't have nearly enough pop left to really get at them. Nerves are shot. Lungs are shot. Its a great thing. So the heavy weight overload of the rack deads put a more massive than normal stress on the system and should help spark growth in the capillary beds and nerve fibers.
Weight: 258.8 - but I had some salty as hell food last night (late) so I don't expect it to be as nice as I'd like.
Lunatic001
03-02-09, 7:14 pm
Monday 02 MAR 09
So the heavy weight overload of the rack deads put a more massive than normal stress on the system and should help spark growth in the capillary beds and nerve fibers.
now this is complex language bro!! Nice work and those complex really fry you cardio wise!! I just try K.I.S.S. and the last S is for sir not the other word!..lol...keep up the good work...when do you start your cut?
It started today bro. I'm already feeling the lack of calories. Ouch.
Lunatic001
03-02-09, 7:19 pm
It started today bro. I'm already feeling the lack of calories. Ouch.
Keto, carb cycling? details brother.....I'll eat carbs for you!
Meal 1: 1 scoop whey, 1 scoop casein, 5g leucine, pak, 1g EFA, 1 serving flax seeds, 1 scoop superfood
Meal 2: (1hr pre-workout) 2 scoops whey, 10g leucine, Storm, 1g EFA
(30 min pre workout) Stak
(post workout) Shock
Meal 3: (30 min post workout) 1 scoop whey, 1 scoop casein, 5g leucine, Omega, 1 scoop superfood
Meal 4: 2 scoops whey, 5g leucine, 1 serving flax seeds, Test, Flex, 1g EFA
Meal 5: 1 scoop whey, 1 scoop casein, 5g leucine, 1g EFA
Meal 6: 2 scoops whey, 5g leucine, 1g EFA
Meal 7: 1 scoop whey, 1 scoop casein, 5g leucine, 1g EFA, 2 tbsp natty peanut butter, storm
Fat burners cycled in there too. Doing that by trial and error right now to keep from getting caffeine overload.
Workout is 2 on/1 off
First day is a complex day followed by a single heavy duty compound - deads, squats, bench, shrugs
Second day is a dual body part blitz - 12 working sets each part - 1 min rest between sets, alternating bodyparts. Cardio at the end.
So if I do complexes and deads one day then the next day could be a chest/shoulder day. Incline DB press, rest 1 min, DB shoulder press, rest 1 min. Repeat for 4 total working sets. Pick 2 more cycles like that then do 30-45 min cardio and get out. 24 sets should take under 50 min.
Lunatic001
03-02-09, 7:44 pm
T,
No solid food?? just wondering big man...
Every saturday I get a healthy cheat meal to replace either meal 4 or 5.
Yeah, its pretty psycho. Only 4 weeks. I'm getting enough EFAs and protein so I'm okay there. The superfood takes care of the antioxidants and helps Pak get the vitamines and minerals to me. The flax seed gives me the fiber.
Lunatic001
03-02-09, 8:06 pm
Well if you are comfortable with it..then roll with it bro!...can't wait to see your progress......
I figure it can't hurt. If my numbers drop too much then I'll reconsider but I think my protein levels are high enough to keep the muscle around.
Themostocles
03-03-09, 1:57 am
Good luck with the new diet
AZN-BEEF
03-03-09, 1:50 pm
how was the first day of the diet? i get hungry just looking at that diet...
First day was great. Yeah, there is some hunger but I've got the meals spaced every 2-3 hrs so it live able.
But...
Life hit a snag. My ex-gfs 18 yr old daughter (who is in michigan) called to let me know she was on spring break this week and would be around. Turns out "would be around" is teen talk for "can you pick me up from the airport and let me stay with you." So I'm taking a few days off work to show her around LA and do parent stuff. And so I'm canceling my diet until she is gone (thursday night) so we can actually have a few meals together. I only get to see her every 18 months or so and she is far more important than this diet.
So friday is the restart date. Saturday cheat meal is canceled.
Friday 06 MAR 09
5 min cardio
Complex (clean, mil press, back squat, behind the neck press, row)
100-8,8,8 2ish min rest between sets
Incline DB press - WU50, WU75, 90-14,8,10
Front Squat - WUbar, 95-10, 135-6, 185-3
Bent over row - 135-10, 225-6,11
Complexes are still killing me. I foolishly brought down the rest time. I did my warmup cardio, complexes and incline press in under 25 min. Then I figured why not add some squats and rows. Started squating and the lactic acid levels were so high that the bar had me nearly puking. So I swallowed it back down, rested a bit and upped it. I'd love to say I had some great squats doing but my CNS was so fried that I couldn't walk out with 185 without shaking. So then I switched to rows - still painful but less likely to hurt myself.
I think the complexes will do wonders for cutting fat and getting muscle going -- major test and GH boost.
Supping STAK and TEST now. Back on my diet. I'll probably have to cut the volume of work post complexes as I don't have the carbs for it.
Weight: 252.0 - not hydrated enough
While taking my cooldown shower, I realized I was making this far too complex. (no pun there.)
Day1: Complex and accessory lift
Day2: 5x5 chest, leg, back
Day3: rest
So 3-4 sets of complexes followed by something else - prolly shrugs or shoulder press since I'm not nuking those. Or maybe a bi/tri day or some hams/calves.
Day 2 is just a 5x5 killer. I'm thinking one set will be incline DB, front squat, BOR and the other will be flat bench, back squats and rackpulls (or deads from the floor if I'm feeling frisky.)
This will still give me full body coverage atleast every 10 days and still have a huge anabolic effect.
Saturday 07 MAR 09
10 min cardio
Power Cage bench press - WUs, 225-6, 275-4,4,3,3,2 245-9
ATG Squat - WUs, 315-5, 325-4,5,4,4
Rack pull - WUs, 495-5,9,6,4,2
Decided to do my 5x5 lifts today. Still working out the weight numbers. None of this probably will matter since I lifted it all yesterday. Bench wasn't too bad but by the time I got to the rack pulls I was exhausted. That last set (of 2) had me just exhausted. I couldn't breath and had to let go.
Tomorrow is a rest day and then this wonderfulness starts all over.
Weight: 249.4 - water weight drop with the diet.
Lunatic001
03-09-09, 3:17 pm
Wow man.....the workouts look intense....I'll start writing everything down just for you!! Especially Chest day!!! lol....keep up the good work!
You keep on posting numbers so I can have a target to keep aiming for. Gotta grow up and be super big like you.
Lunatic001
03-10-09, 1:03 am
You keep on posting numbers so I can have a target to keep aiming for. Gotta grow up and be super big like you.
we'll switch...I'll give you a bit of upper body and you'll give me a bit of lower body......calves please....I need them!!! lol...
Themostocles
03-10-09, 1:05 am
calves please....I need them!!! lol...
Dont we all lol
AZN-BEEF
03-10-09, 1:13 am
even with very very low calories you're still hitting it hard! dropping some good weight too
Dont we all lol
Mine are up to 18.5 now. And I still only train them every few months. ;)
Themostocles
03-10-09, 1:54 am
Mine are up to 18.5 now. And I still only train them every few months. ;)
Mine are 17.75, so I ain't complaining
Monday 09 MAR 09
Powercleans - bar-10, 95-10, 135-10, 185-5, 205-2 (PR)
Complex 1a (cleans, mil press, back squat, behind the neck press, BOR) - 105-8,8,8
BB Shrugs - 105-10, 225-10, 405-7,10,6 315-14
Thats all folks. Night time workout. Cardio machines were full. Was going to do a few light cleans for a warmup. Ended up going for a PR. Got it. Hit the complexes hard. Got all 3 sets. Gotta go up in weight. Shrugs were okay but I was gassed. Gotta get my energy levels higher for all of that.
Weight: 248.8 - still dropping. Had my solid meal for lunch - yummy stuff. Whole wheat pasta, chicken, veggies in a nice tomato sauce, salad and minestrone. Back to the diet till sunday.
Themostocles
03-10-09, 2:50 am
NIce powerclean lol, bad ass PR
NIce powerclean lol, bad ass PR
Thank you sir.
Lunatic001
03-10-09, 6:16 pm
Mine are up to 18.5 now. And I still only train them every few months. ;)
Mine are 17.75, so I ain't complaining
Mine are 14-14.5...damn it....the only that could complain is me! lol......nice work in here T, keep up the good work...let me know if you still want to set that ABC in late march early april....
Tuesday 10 MAR 09
DB incline press - WU40, WU60, WU80, 95-10, 105-6, 115-5 (PR),4,4,1,4 105-7
Front Squat - WU135, WU185 225-5, 245-5,4,4
BOR - 225-5, 245-3,4,4,5
Bleh. Fucking forgot my straps so the rows didn't go over so well on my forearms. Whatever elbow problem I have (both elbows) is still there and kills me. No issues with straps so I'll be back on that. Only had 35 min to workout so no cardio and I cut a little out of the squats and rows. I owe more on those later.
My front squat form is off. When I'm in the hole I'm going too far forward on the knees and my heels are coming up. I'm thinking my hammies aren't quite flexible enough right now. If you have ideas for me please give me a heads up.
Weight: 250.2 - up a bit. Must be holding water or something. Still feeling good and strong.
let me know if you still want to set that ABC in late march early april....
Hell yes. World Gym SD would be perfect in my book. I've got a wedding to go to April 18th so anything before that works for me.
Wednesday 11 Mar 09
**rest**
Weight: 248.0
Thursday 12 MAR 09
7 min cardio
complex 1 (cleans, mil press, back squat, behind neck press, BOR)
95-8, 110-8,8 (missed the behind the neck)
Hammer Str Iso-lateral front pulldown (aka reverse grip pulldown) - WUs, 3pps-3,5,4,4,3
Seated cable row (close grip) - WUs, 255-6, 300(stack)-8,10,7
Good lift. Night time and no supps/stims/anything. Whole day was off. Been a week on my super diet (~2000 cal, sub 50g carbs - all from protein powder or flax) and my strength levels are still there. Energy levels aren't quite on but I barely slept the last 2 nights - stress at work has peaked. Long long story but I had to discuss quitting to even get their attention. Not a happy camper. Things _might_ be turning the corner as that seems to have surprised the CEO enough that he got involved to fix it.
First time on the iso-lat fronts. Not too bad. I like the high row better - I can go heavier and I get a better pump. But I like the option of mixing it up. One nice side effect - my mid back got hit in a great way this time. Different feel and I hope it'll give me a tiny bit more mass. I need it.
I've decided I want to get my squats up to 405 so I can start teasing rage. I can take 325 to the hole with no problem and no spotter. I should be able to hit 355 parallel for reps without stress although I'd like a spotter. 405 has to be around the corner. And with my 5x5 program kicking in with this cut, I'm expecting a jump in strength. Maybe I can hit 405 by the summer.
Weight: 248.0 - stable from yesterday. I need to up my water intake. I'm still doing okay. I'm looking leaner in the mirror. Not lean - as Steve noticed I'm a cubber. But it is working.
Themostocles
03-13-09, 2:20 am
Cubber? I like alternating the row and pulldown from week to week, that way I can hit the lats from both directions. But I am also not pulling down 3 plates either lol
Themostocles
03-13-09, 2:56 am
Chubber. sorry.
Its ok, didn't know if it was some west coast slang that hadn't made it out here to BFE
Cubber? I like alternating the row and pulldown from week to week, that way I can hit the lats from both directions. But I am also not pulling down 3 plates either lol
hehe.
Well I'm doing 5x5s twice a week. First one is db inclines, front squats and bent over rows.
The second one is BB bench, back squats, and either deads or rack deads.
So I get my primary back on that. I'm adding something special on complex days -- shrugs and front pulldowns this week. Probably smith shoulder press and SLDL next week.
I know its not the most well rounded program but I figure its a solid 6-8 week mass gainer/strength cycle and help me keep my mass while I'm cutting.
Themostocles
03-13-09, 3:04 am
Well I am dropping my shoulder day, the extra movements are killing my elbows. Plus with the test stack I am going to do, I think I am going to better like this. I am going to pre-hab work on that day instead. Think I need to back off on the shrugs, my traps are looking abit unproportional lol
Well I am dropping my shoulder day, the extra movements are killing my elbows. Plus with the test stack I am going to do, I think I am going to better like this. I am going to pre-hab work on that day instead. Think I need to back off on the shrugs, my traps are looking abit unproportional lol
I've had to cut down some of my extra work as I've been on the 5x5. The body stress is pretty high and my recovery isn't too awesome on the diet. Not that its horrible but I have about 10-12 solid top effort work sets and then I'm out.
Friday 13 MAR 09
10 min cardio
Bench press - WUs, 275-5,6,5,5,5
ATG Squats - WUs, 315-5, 335-4,3,4,3
BOR - WU225, 315-5,5,5,5
Ran out of time. My rest periods during the squats and press stretched a little. Low carbs for this long really zaps the gas tank. And doing my complexes late last night didn't give me much time to recharge the glycogen. Gotta work on that.
Overall the lifts went well. Finally got 275 where I'd like it so 295 next time. Squats are still a whore at 315+ - I might dropped down and do 3 sets of 10 next week and help work on that. But I am feeling it in the quads so maybe I'll spark some growth. Its just so draining on the energy system that I'm not really peppy. Oh, and doing cleans the day before (and squats with them) doesn't help. ROWs were easy. Was supposed to do deads but I had 8 min left in my workout so I just blasted 4 working sets of rows.
Weight: 248.0 - stuck here
SQUAT or DIE!
03-13-09, 9:20 pm
man ur bench is coming along nicely!!!
sorry i havent been around much, just been busy actually having a life lately.. hope all is well out in cali.
Themostocles
03-14-09, 12:19 am
Low carbs or not, you cranked out a great workout
Thx for the kind words guys.
SATURDAY
Did 4 hrs of rock climbing at Joshua Tree. Sprained my ankle a bit. Got pretty banged up but had some great climbs.
Weight: 245.0 this morning. Had my cheat meal today. Chicken, sushi and fruits. It was awesome.
Firedrake
03-15-09, 8:20 pm
Careful with that climbing -- that's how I tore my right quad off at the kneecap five years ago this very week (the 19th, actually).
SQUAT or DIE!
03-15-09, 10:26 pm
Careful with that climbing -- that's how I tore my right quad off at the kneecap five years ago this very week (the 19th, actually).
good lord son, your a target for nasty injuries arent ya...
Drake is just old so they tend to follow him easily.
I probably would have had some issues - I nearly feel 25 feet on to something pointy. But evidently being able to row a few lbs lets me grab something with my forearm and hold on tightly. Bonus. Tons of cuts from it. Not a bonus.
Firedrake
03-15-09, 10:52 pm
Drake is just old so they tend to follow him easily.
I probably would have had some issues - I nearly feel 25 feet on to something pointy. But evidently being able to row a few lbs lets me grab something with my forearm and hold on tightly. Bonus. Tons of cuts from it. Not a bonus.
See, there you go messing up the hands again . . .
The hand is fine. I had gloves on. The chest, forearm, back and my shorts are all worse for wear.
Lunatic001
03-16-09, 1:58 pm
Heal the hand brother......Please listen....you don't want to lose gym time or you'll never catch up to me! lol...keep training hard and SMART!
The hand didn't take any damage and the bite is totally healed. A little scar tissue but i'm solid. The sprained ankle might slow me down a little but I'm gonna try and do my complexes today so we will see.
Lunatic001
03-16-09, 2:13 pm
The hand didn't take any damage and the bite is totally healed. A little scar tissue but i'm solid. The sprained ankle might slow me down a little but I'm gonna try and do my complexes today so we will see.
LISTEN TO THE BODY bro.......you'll do the right thing....
Monday 16 MAR 09
5 min cardio (high incline treadmill for a change of pace)
Complex 1a - cleans, mil press, squat, behind press, row
115-8,8,8 *missed one behind the neck press on the last set
Shrugs - WU225, WU405 495-5,5,5,5,4 315-29
Short and sweet. Ankle felt mildly unstable but nothing that worried me. Complexes are coming along nicely. My overall conditioning is hugely improved. I'm recovering fast on my big lifts. The shrugs felt like a cooldown. Peak strength seems to be a little lower than previous. I'd have to check back and see but I seem to recall being able to hit 495 for a bit more than 5. The complexes might take a bit of pepper out of them though - not sure. Still, it feels good and I'm willing to see how they come along over the next 6 weeks.
Weight: 251.2 - had two pretty clean cheat meals over the weekend. Nothing too wild but it was enough carbs to pull water back into the muscles. However the sushi, steak, chicken and everything else was AMAZING. I'm expecting to drop the water over the next 3 days and be around 242 by friday/saturday.
Firedrake
03-16-09, 5:07 pm
I'm trying to decide if I want to try those complexes of yours, just to see what they're like. I recognize, after this morning's chest day, that I have a lo-o-o-o-ng way to go! You're definitely putting in some solid work, but have you defined an actual goal?
Lunatic001
03-16-09, 5:13 pm
Those complexes are a cardio workout bro...keep up the good work!
Those complexes are a cardio workout bro...keep up the good work!
Yeah they set me on my ass man. I love them.
I'm trying to decide if I want to try those complexes of yours, just to see what they're like. I recognize, after this morning's chest day, that I have a lo-o-o-o-ng way to go! You're definitely putting in some solid work, but have you defined an actual goal?
Complexes are a good thing because you get the microtrauma from the explosive nature and then lactic acid from the length but you aren't beating up your joints. You get all the benefits of HIIT without the annoyance of actually doing cardio ;)
I have an image in my head of what I'd like to look like. Right now I'm backwards planning my diet and workouts to bring the pieces inline with the overall vision. And I want to shrug 8 plates with good form ;)
In the short term, I want to be on the beach at around 8% BF with a weight in the 240s.
Tuesday 17 MAR 09
10 min cardio
Incline DB press - WUs, 100-6, 115-5,5,3/3,4,4
Front Squat - WUs, 225-5, 245-5,5,5,5,5
Deadlift - WUs, 315-5, 365-3,3,5,5,4
The 3/3 is because my elbow shifted midset and I lost the weight so I rest paused and finished it off. Overall stronger than last week. First time I've done deads from the floor in months. Wow. I had forgotten just how rough that is on the back. Even at just 365 my lower back was pissed. First 2 sets I just wasn't mentally tough enough to gut it out. I got over that for the next two but was out of steam on the last. Less than 2 min rest between sets for the deads since I was low on time.
Overall pretty happy with my current plan. The low carbs are making it a real bitch to have 15 working sets and my 5x5 days are a killer but there is some fat loss and I'm still having fun. Fun rules all.
Weight: 250.0 - still need to shed some of that water I'm holding from the weekend.
Wednesday
** REST and recovery **
Weight: 247.1
Lunatic001
03-18-09, 4:24 pm
Wednesday
** REST and recovery **
Weight: 247.1
The weight is coming down in a steady rate....rest is well deserved bro!
Wednesday
** REST and recovery **
Weight: 247.1
Me too! Nice work on the Front Squats AND Deads..not sure how you pull it off Mark but you always do.
AZN-BEEF
03-18-09, 7:22 pm
sick workouts! hitting deads and squats in one workout is just ridiculous!
next time u deadlift try doing them without shoes on. i tried it once and i had a really good deadlift workout, so i kept on doing deads without shoes. maybe something to do with the balance...
g.j on the weight loss!
The weight is coming down in a steady rate....rest is well deserved bro!
Slowly but surely man. You guys set a high bar. With Drake getting all lean, I know its time for me to join in.
Me too! Nice work on the Front Squats AND Deads..not sure how you pull it off Mark but you always do.
One rep at a time. Same as the sicko doing 405 for reps ;) SoCal animals hit it hard Tom. This is the most intense group I've ever run with.
sick workouts! hitting deads and squats in one workout is just ridiculous!
next time u deadlift try doing them without shoes on. i tried it once and i had a really good deadlift workout, so i kept on doing deads without shoes. maybe something to do with the balance...
g.j on the weight loss!
I'd be worried about what I'd catch at 24hr fitness ;) But I'll try anything once. My biggest problem right now is hamstring flexibility. I just have to set aside more time to stretch.
Thursday 19 MAR 09
Powercleans - bar, 65, 95, 135, 185-5, 205-3 (PR)
Complex 1a (clean, mil press, squat, BtN press, BOR)
125-8,8,8 (PR for the 3)
Shrugs - WU225, 415-15,14,14
EZ bar curl - 65-10, 85-7,6,6 (30 sec rest)
This might have been the best workout I've had in months. I heard this song on the radio last night (Let It Rock by Kevin Rudolf) so I bought it and threw it on repeat on my mp3 player before I even left the office. Something on it just fires me up.
Decided to skip cardio warmup since cleans are much better for cooking you. Started with something a little different - instead of taking the bar to my chest at the low weights I exploded as hard and fast as I could and tried to see how far up in the air the bar can go. At 65 lbs it goes high enough I have to grab it when my arms are at full extension. At 135 it still goes over head height. Pretty f*n awesome.
So I PRed at 205. Had a little bounce off the floor between reps 1 and 2 but I got it. Nailed my complexes for a clean 8s for all 3 sets. Behind the Neck press is getting harder but I'm definitely getting stronger on it. Went for high rep shrugs since I haven't hit that in a while. I was going to do back but I wanted to save something for saturday w/ Drake and Roland.
Weight: 247.6 - up a half pound from yesterday. Scale says I'm also more dehydrated. Still on my diet (sub 50g carbs, protein and EFAs maxed) so I doubt its fat. Can I really be building muscle on a 1000 cal deficit?
Lunatic001
03-19-09, 5:19 pm
Looking good bro....damn ANIMAL! they say when you are EFA deficient and start adding EFA's do a cutting diet that sometimes you fill up......good job bro! keep up the intensity!!
sifusteve
03-20-09, 1:24 pm
[QUOTE=Tempus;667044]
This might have been the best workout I've had in months. I heard this song on the radio last night (Let It Rock by Kevin Rudolf) so I bought it and threw it on repeat on my mp3 player before I even left the office. Something on it just fires me up.
QUOTE]
Sounds like a workout to remember for years to come...How do we recapture those events?
Looking good bro....damn ANIMAL! they say when you are EFA deficient and start adding EFA's do a cutting diet that sometimes you fill up......good job bro! keep up the intensity!!
Could be. I've been pretty good on my EFAs over the last few months. This cut I've been upping my omega3s (DHA in particular) so that could do it.
Or maybe I'm just hitting my stride ;)
Sounds like a workout to remember for years to come...How do we recapture those events?
I wish I knew. I'd love to be able to bottle it and grab one when I need a boost. It took my entire day to the next level. I was on at work and cleaned up.
Friday 20 MAR 09
7 min cardio
Flat Bench (in the cage) - WUs, 225-5, 255-5, 295-5,5,5,4,4 (PR for 295 and PR for the 5x5)
ATG Back Squat - 185-5, 235-5, 275-4, 315-1, 355-3 PR ,1* 315-5,4,5
Rackpull - 315-8, 495-1, 315-5
BOR - 315-4,5,5
It started out so well. Had a very strong bench. No spotter and the bench was taller than ones I normally use so I wasn't able to get my legs into it at all. Not the most happy feeling when you pause on your chest and can't use the legs to help power it back up. Failed on my last set so no biggie. Thats why I'm in a cage.
Squats started out okay but I could feel that my hips weren't fresh. I guess PRing in cleans yesterday might have taken some pepper from my legs. It happens. got buried in my second set at 355 (after PRing my first set) - was in the hole ATG but nothing wanted to fire. Dropped to 315 and finished it out.
Rackpulls was a bad idea. My legs and hips were completely fried. I barely got 495 moving. Switched to rows but my lower back screamed the whole time. Maybe I should have had a belt with me.
Weight: 249.2 - up 1.5 lbs from yesterday.
Saturday 21 MAR 09
power clean - warmups
bench press - bar-2 sets, 95-2 sets, 145-2 sets, 185-2 sets, 235-14
HS high row ss HS low row - 1pps-20/25ps-20, 1p +25ps-20/25ps-20, 2pps-20/35ps-20, 2p+25ps-20/35ps-20
Circuit-
Rope pushdown, Incline DB curls, Skull Crushers, Preacher Curls
100-20/30-15/60-20/60-15, 100-20/20-20/60-20/50-20, 150-20/20-20/60-20/15-20, 150-20/35-10/60-20? ss cgbp-30/50-16
Great time. We kicked some ass. Huge arm and upper body pump.
Weight: 247.2
Themostocles
03-22-09, 10:49 pm
Strong ass benching bro, and with that arm circuit I am suprised they didn't pop with all the blood you must have had in them
Firedrake
03-23-09, 12:27 am
Strong ass benching bro, and with that arm circuit I am suprised they didn't pop with all the blood you must have had in them
All three of us were seriously pumped! I love the energy we gen up when we work together! My arms are still aching . . . .
Monday 23 MAR 09
5 min cardio
Complex 1a (clean, mil, squat, behind press, BOR)
WUbar, 95-3, 135-8,8,8 (behind the neck was only 6/4/3) PR (first time at 135)
Shrugs - 135-15, 315-15, 405-15,13
Machine preacher curl - 10x10-45lbs (30 sec rest)
Curses! I forgot my waterbottle. Set me off my game a little and I wasn't drinking nearly as much water as normal. Oh well. I pushed through. Took the complex to 135. That is a fucking bitch. I've got to get my behind the neck presses up to par on this. I think I'll have to hit the push press once I hit failure. My lower back was wrecked from the friday pulls and the saturday back work. Just doing the cleans was a pain. Shrugs added too it a bit. Amazing what a little overtraining does to you.
The 10x10 arm curl was crazy. I got that from something they were talking about in iron man. Same idea - huge pump. Go light. Blast out 10 reps but still focus on controlling the negative. 30 sec rest and do it again. The last 3ish sets are killer. So much lactic acid. After the arm frying on saturday, this was a perfect way to blast it all open again.;
Weight: 255.2 - I cut back from my super strict one cheat meal a week to a 30 hr cheat window. My volume and energy system work is just too much for only one meal. It worked. I carbed up decently well (and had that lb of bbq beef I took home from the ABC dinner.) Went up 8 lbs in 2 days ;) Go water weight!
AZN-BEEF
03-23-09, 6:37 pm
nice pr on those complexes! damn looks like you guys hit the whole upperbody on saturday.
what was the name of that bbq restaruant?
Firedrake
03-23-09, 7:00 pm
nice pr on those complexes! damn looks like you guys hit the whole upperbody on saturday.
what was the name of that bbq restaruant?
That was:
Smokehouse BBQ
676 S. State College Blvd., Suite 103
Anaheim, CA 92806
www.smokehousebbqribs.com
How's THAT for service?
And, yeah, we did pretty much nail the whole upper body -- you should've heard Russell's comments about how tight I was when he was working on me later that evening . . .
We had a great time on satuday. Nothing like a few super sets to keep you on your toes.
Themostocles
03-24-09, 1:46 am
Great stuff Tempus, nothing like a little lactic acid to remind you that you are alive lol
Great stuff Tempus, nothing like a little lactic acid to remind you that you are alive lol
Yeah. Doing the 5x5s, I'd kinda forgotten about the burn. My complexes kill the cardio system but its not the same deep burn.
Tuesday 24 MAR 09
Incline DB press - WU55, 80-10, 100-6, 120-5,5,5,4,4 (PR for 120-5 and PR for the 5x5 set)
Front Squat - 225-3,5,5
My morning meeting ran over about an hour so I had to cut my lift down. Had about 25 min so this was all I was able to get to.
Lower back was still blasted and weak. I probably need to pull one session of squating out as I'm squating 4x a week right now (plus power cleans and deads.) Quads and lower back are getting bulked.
This recomp is going well.
Weight: 254.0
AZN-BEEF
03-25-09, 1:29 am
nice prs on the complexes, and incline db presses. soon you will have to switch to a gym with heavier dbs!
Firedrake
03-25-09, 1:32 am
Great work in a short amount of time!
Themostocles
03-25-09, 1:35 am
That DB press is getting stronger and stronger~!
Thanks for the support guys.
Since we stop at 120s, I'll be pushing the rep ranges from now on. Sucks. But I guess thats a better answer for building muscle regardless.
Friday will let me know how the bench is really going - gonna hit it with 3 plates and try not to get crushed.
Themostocles
03-25-09, 2:31 am
You will get it, no doubt
Weds 25 Mar 09
REST
Thursday 26 MAR 09
5 min cardio
Complex 1a - 135-8,8*
Shrugs - 135-20, 225-30, 10x10-275 (30 sec rest) PR (did 100/100)
EZ bar preacher curl - 10x10 (<30 sec rest) - 55 PR (did 99/100)
First complex went pretty well. Hit all 40 reps spotlessly. Not quite as much pepper on them as I'd like. Lower back and quads were still pretty sore. Second set was bad. Lower back locked up about during the mil press. Lost it during the BORs. Figured I was done for but I pounded some intra-aid and took a little time. Shrugs and curls went pretty well. Back still isn't awesome but its better. Need to go up in weight on both 10x10s. Those are brutal.
Weight: 254.0 - had a date last night so ended up doing the cheat meal again. Eating clean but still having some carbs. Still looking leaner in the mirror.
Planning on reformulating the workout starting monday. Too much lower back stress on this one. I'm just not recovering enough from squating 4x a week and deading 2x cleaning 2-3x plus the rest of the lifts. Its just too much in my old age.
Firedrake
03-26-09, 10:53 pm
Hmmm . . . date last night, date tomorrow night -- you better be throwin' around some serious weight on Saturday to work some of that off. *grin*
Themostocles
03-27-09, 1:13 am
You will get it all figured out Tempus
Thanks T.
The 10x10s are nice. I actually feel more energetic after them. Maybe I'm going too light. I think I might jump the shrugs to 365 next time and take the curls to 65. That'll blast the heck out of things.
I'm thinking of trying 10x10 squats @ 225 and 10x10 deads at 275 or 315.
Friday 27 MAR 09
5 min cardio
Bench press (in the cage) - WU95, WU185, 225-10, 275-6, 315-4 PR ,3,1*
Bench Press 10x10 - 185 - 10,10,10,10,10,8,7,5,6,5,4 (85/100) PR (30 sec rest)
Straight bar pushdown 10x10 - 80lbs - 10,10,10,10,10,10,9,8,9,8 (95/100) PR (<30 sec rest)
Despite hitting PRs, this let me know I was right about my CNS being shot. A quick glance back at the last 5 weeks and I realize I've been hitting it harder and harder with no downshifting. 315 went up pretty easy for the first 3 reps but then I started getting tremors. Felt strong but my CNS just isn't there anymore. Didn't feel like it was there yesterday either.
During the 10x10 bench I got completely buried by 185. And my spotter is a dumbass so I'm sitting with it on my chest and nothing it firing. Won't budge. He's just staring off. Ugh. I need better training partners.
We did buddylifts for the pushdowns so the set timings were under 30sec of rest. The pump is crazy. My tris, delts, lats, chest and mid back are all blown up and fried.
Next week is going to be my pussy week. Cutting most of the workouts out. Probably do two low vol, non-failure full body something or others. Week after that is gonna be sick so watch out.
Weight: 251.6 - whatever. Vascularity is better in the arms this week. Something is working. I think my back is a bit thicker. My waist is down 1 inch. My legs are thicker top to bottom. Calves are a solid 18.5 unpumped and over 19 after I squat.
Themostocles
03-28-09, 11:08 am
Damn you smashed that 315. But ya, you can't keep slamming it as hard as you can weeek after week. Resting next week is a good plan. Congrats on the progress
Damn you smashed that 315. But ya, you can't keep slamming it as hard as you can weeek after week. Resting next week is a good plan. Congrats on the progress
I don't feel like I smashed 315. It feels like it got me. I would have been happier to have made it through all 5 sets.
I'll hit it again in 10 days and own it.
Saturday 28 MAR 09
World Gym ABC
Warmup - lat pulldowns
Rackdeads - warmup sets at 225. Few sets at 315.
One arm DB rows - 110-10, 120-10
T-bar row - 1plate-10, 2p-10, 3p-10, 4p-9+1, 5p-6+2 (ish)
Hmr Str High Row - 1pps-12, 2pps-10, 3pps-6 2pps-10
Seated calf raise - 1p-15, 2p-15, 3p-15, 4p-15
Calf Raise 10x10- 1p (100/100)
Good stuff. My lower back was still shot so Lunatic was cool with it and we moved off the rack deads. One arm rows went well. T-bar was great and those few forced reps let me feel it. We really got into the back groove. Then we blasted calves and hit a 10x10 alternating. Quick sets back and forth. My legs died. The entire drive home had them cramping up. Good stuff.
AZN-BEEF
03-30-09, 2:09 pm
Good work!
Let me guess it was your idea to do calves right? Mr.19inch calves.....
Hell no. I was tired. I just wanted to have lunch. Mr. Overachiever wanted to wrap it up with calves.
Lunatic001
03-31-09, 1:32 pm
hey, I just like to train with the best calves there....I couldn't waste the opportunity.....it was great training with you my man....hope to see you soon!
Tearing it up in here as usual..nice back work bro
Thanks Tom.
I'm off right now. My body was just thrashed after these last few weeks. I haven't lifted in 3 days and I'm getting more DOMS kicking in. Today its starting to lessen in the lower back by my arms and shoulders and lats still hate me.
Going to do some light cardio later on tonight tomorrow. hoping for one session of weights later this week.
Weight is solid in the 255 range.
Wednesday 01 April 09
10 min cardio
Incline DB press - WU45, 80-10, 100-10, 110-5, 120-8 PR, 5
Rope pushdowns - WU70s, 10x10- 50lbs - 30 sec rest, 99/100
Machine preacher curl - 10x10 - 55 lbs - 30 sec rest, 95/100
Cable crossovers - 10x10 - 50lbds - 10,10,10,10,10,9,8,7,8,7 (89/100)
Still pretty sore but my lowerback has recovered enough that I'm not in pain when I try to sleep. Hit the gym mellowly. The 10x10s are all first timers so they are technically PRs but I'm not recording them as such until I beat them. 120s went up pretty easily. I think I could have had 9 if I was willing to push past the wall. But I was trying to get back into it without overdoing it.
Weight: 253something. Lets hope I'm a bit leaner. ;)
Themostocles
04-02-09, 2:05 am
Stronger and stronger, congrats on the PR. Do you lift out with a partner?
Firedrake
04-02-09, 2:17 pm
Now -I'm- the one who's jealous of those 120s!
Stronger and stronger, congrats on the PR. Do you lift out with a partner?
I only have a partner at the ABCs or very rare events. 95% of my workouts are alone. Sad sad and alone.
Now -I'm- the one who's jealous of those 120s!
Says the guy who lost a FOOT off his waist!
Lunatic001
04-02-09, 2:47 pm
hey bro did you get my pm?
hey bro did you get my pm?
Yup. Late response but I sent one.
Lunatic001
04-02-09, 2:52 pm
Yup. Late response but I sent one.
you're the man....thanks for the help....
Firedrake
04-02-09, 2:56 pm
. . . Says the guy who lost a FOOT off his waist!
Yeah, and it looked real weird sticking out there, too, and buying a third shoe was always a challenge!
AZN-BEEF
04-02-09, 10:23 pm
nice work! looks like you need to start bringing some duck tape to the gym so you can tape some 5lbs, or 10lbs plates to the 120lbs db because 120lbs looks like its too light for you!
nice work! looks like you need to start bringing some duck tape to the gym so you can tape some 5lbs, or 10lbs plates to the 120lbs db because 120lbs looks like its too light for you!
Now that I can nail 8 I'm gonna work on getting to 3 sets of 8. That should take a little while. Then 2 sets of 12. And then I'll worry about something else ;)
I'm just glad I got a handle on my overtraining. I was way over. I was going to bed at night and my heart was racing. I'd wake up and it was sluggish. A few days away from the gym and everything is perfect. I'm sleeping well again, body feels fresh and recovered. Next week I'll be hitting it hard.
Firedrake
04-03-09, 10:55 pm
Personally, I think you may've been overtraining for awhile, with the constant switchups and various complexes and stuff.
Take care of yourself, bro!
Personally, I think you may've been overtraining for awhile, with the constant switchups and various complexes and stuff.
Take care of yourself, bro!
I don't think its been that long. My usual sign of overtraining is lack/difficulty falling asleep. That started middle of last week. The other 2 big ones are irritability and poor athletic performance.
No one at work has been calling me a jerk (any more than normal) and I was setting PRs every lift or every other lift.
Not saying that you are necessarily incorrect. As we get more advanced, our biochemistry changes. I know the complexes added some serious additions to my work capacity. Its possible that the PRs flowed from the expansion of my base energy levels. Who knows.
But I'm feeling like I'm back. I was supposed to lift today and I was blocked by work. I felt like a caged animal who missed snack time. I spend the rest of the day prowling around waiting for release. Tomorrow I'm going to hit back and traps and see what I'm made of.
This is gonna be fun.