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Tempus
04-03-08, 2:58 am
So this is my first journey here but I figured it was time to throw this together in case anyone had wisdom to share. So much to learn, so little time.

Backstory: I've always been on the bigger side. Sometimes fat but not usually too bad. I've come to realize that carbs and I don't get along very well. Which normally isn't a big deal but I managed to stick out 5 years in the army and they really like their carbs. At the point, I knew shit about nutrition so I ate what was around the DFAC, drank dew and beer like someone bombed the plant, and figured the PT would keep me fit.

After nearly 10 years being out, things are a bit different. With a few injuries (2 ankle reconstructions and a bit of knee work towards the end of my army time) I took some time off from the whole workout thing. I went to grad school. Got a job. Got a new job. 9 years later I still hadn't gotten back into the gym. A few months of flirting with jogging or even buying some gear for the basement just didn't cut it. Never had motivation. Eventually it just gathered dust.

Then I moved to LA for a new job. Dream job - video game AI programmer. Worked 80 hr weeks for people with no soul. Drank a bit too much. Closest I got to exercise was a little surfing. Noticed my life wasn't doing too well. I'm 5'10" and was about 265. And not in a good way. Switch jobs to a game company that was more about work life balance and started hitting the gym just before last Xmas. Which was about the most embarrassing moment of my life. Weak and out of shape.

15+ months later and I'm on a better track. My strength has returned in decent measure. I finally started cleaning up my diet bit by bit, and got cleanish this fall. I started on keto early march in an effort to really get back too it.

As with most things, it was the little stuff that help. I needed something to help supplement my poor diet so I got the Pak. Did a bit of forum looking and started cleaning things up. Which lead to Stak and Cuts. And a better workout. Oh, and a boat load of motivation.

Tempus
04-03-08, 3:00 am
Friday - 28 March - Chest + Deads

12 min cardio. Sweat = good

Deadlift - WU135, WU225, 315-3, 405-1, 405-1, 315-4 (4 sets)
Bench press - WU135, 225-8, 235-6 (4 sets)
Incline DB flyes - 60-10, 70-5 (5 sets) (missed one on the last set)
Capt chair leg raises - 10lbs-15, 10lbs-12

---------------------------------------

Sunday 30 March

20 min cardio
Powerclean - WU85, WU115, WU155, 185-3, 185-3, 185-3
clean and press - 135-5, 135-5
preacher curl - WU35, WU65, 95-5 (5 sets)
machine crunches - 170-20, 170-17(3)
25 min cardio

-------------------------

Monday 31 March (midnight lift)

15 min cardio (not much sweat but pressed for time)
smith machine bench press - WU, WU, WU, 260-5 (5 sets) (missed 3)
barbell bent over row - WU, WU, 190-5 (5 sets) (did 205-5 on the last)(need to go up)
incline DB flyes - WU, 70-7, 75-7, 80-5 (5 sets)
one arm row - WU, WU, 85-5, 95-5 (5 sets) (damn that got me dead)
5 min cardio (really pressed for time)

--------------------

Tuesday - 01 April

12 min cardio (good sweat)
Squats - WU, WU, WU, WU 285-5 (5 sets)
Leg extension - 50-10, 100-10, 140-8, 180-8, 220-8
Leg Press - WU, WU, 540-9, 540-9, 540-9 (focused on full range knees to chest)
Lying leg curl - 130-5 (5 sets) (picked up 1 extra)
10 min cardio
Capt Chair leg raise - 15lbs-10, 15-7(3), 15-9

-------------

Wed 02 April

15 min cardio (and a good sweat)
Bench press WU45, WU95, 135-20, 135-20, 185, 185, 185 (3 sec pause 1/4" above my chest for the 185s)
Incline DB flye (2 notch) - WU40, 70-5, 90-4, 50-12, 50-12
high cable flye - 50-30
seated cable row - WU100, WU100, 150-15, 150-12
long session of bicep stretching
standing ez bar curls - 70-6, 85-6, 85-5
overhead rope extensions - 120-12, 180-6

Today was just going to be a fun day but I go out of work 20 min late so I had to adjust things. Did some lighter weight longer tension time sets for chest and back to get some blood in there. The 3 seconds on chest bench was cool. I just brought the bar down, held for a count of 3 and then blasted it up and right back down with my only pause hovering over my chest. It really worked the explosiveness and was a great change.

My left elbow felt really funky. I was going to do preacher curls (which I had done sunday) and I was getting pain going low. So instead I grab a 10 lb DB and did one arm curls where I straighten and streched the arm at the bottom for 10 to 60 seconds. After about 5 min of doing these back and forth, my elbow felt really solid. I'm not sure why it was starting to bug me but I'm glad it is getting better. =)

Tempus
04-03-08, 3:02 am
Right now I'm doing a 5x5 program since I was feeling a little in a rut.

Monday/Friday is Chest and Back 5x5
Wed is chest and back with higher reps or alt exercises
Tuesday for legs
Thursday for shoulders
and either sat or sun for cardio and some cleans and anything else I feel like adding.

Tempus
04-03-08, 6:16 pm
Thursday 03 April

10 min cardio
Seated overhead DB press - WU40, WU55, WU75, 90-5 (5 sets)(PR), 90-7 (partials only)
Barbell shrugs - WU135, WU225, 315-5, 345-5 (5 sets) (missed 1), 225-12
Barbell upright row - 95-5, 115-5, 115-6(3)(3), 90-5 (3 sets)
Capt Chair Leg Raise - 17.5lbs-10,11,12
Machine crunch - 175-13

Tempus
04-04-08, 9:28 pm
Friday 04 April

Bench press - WUbar, WU135, WU185, WU225, 265-5 (5 sets) (2 missed and forced)
Deadlift - WU135, WU225, 345-3 (5 sets)
Incline DB flyes - WU40, WU65, 90-5 (5 sets)
Barbell bent over rows - WU95, WU135, 205-5 (5 sets)

Grip strength was shot for the rows. Did have my straps so I gutted it out but it was hard getting a good pull.

Tempus
04-07-08, 10:23 pm
Saturday 05 April
*OFF*


Sunday 06 April
15 min cardio
Power clean - WU65, WU95, WU95, 145-5 (2 sets), 165-5 (3 sets)
Leg press - WU6 plates, WU12 plates, WU18, 24 plates - 8 (3 sets), 18 plates - 10
Triples (giant set - preacher curls, reverse curls, wide grip curls) 45-8, 50-8, 50-8 (assumed 15 lb bar.)
Capt Chair leg raised - 17.5 lbs - 10, 10, 10(4)
25 min cardio
machine crunch - 170-20, 14




Monday 07 April

15 min cardio
Flat Bench press - WU135 (10 second on chest), 185-10 (5 second chest) (2 sets), 225-8 (3 sets)
Incline Flyes - WU55, 75-5, 80-5, 80-5, 65-10 (2 sets)
Bent over Barbell row - WU95, 135-10, 135-10, 185-10 (3 sets)
15 min cardio

Tempus
04-08-08, 7:49 pm
Tuesday 08 April

10 min cardio
Pre exhaust leg extensions - 140-10 (4 sets)
Squats - WU135, WU185, 225-10 (3 sets)
Lying Leg Curl - 110-10, 130-6 (3 sets)
Leg Extension - 50-10 (2 sets), 100-10 + 30 sec static hold (3 sets)
Capt Chair Leg Raise - 17.5-10 (3 sets) (missed 1)
Standing calf raise - WU150, 300-10+20 sec static hold (3 sets)
15 min cardio

SQUAT or DIE!
04-08-08, 7:53 pm
lookin good bro

Joseb
04-08-08, 8:46 pm
hey bro. good luck on your journey.
imo.. cardio before your workout isnt good. it just depletes your glycogen storages and lessens the intensity of your workout.
cardio after is the way to go

SQUAT or DIE!
04-08-08, 9:13 pm
hey bro. good luck on your journey.
imo.. cardio before your workout isnt good. it just depletes your glycogen storages and lessens the intensity of your workout.
cardio after is the way to go

i do both before and after, i just push myself hard as hell to get it done especially on leg days... but ive always trained like that though..

Joseb
04-08-08, 9:17 pm
shaddap. dont listen to anything he says.. hes crazy.
lol jk. i do a longassed cardio session after my workout [90 min] during wrestling season [cut]
but as of now i do conditioning and cardio completely separate from my workout

SQUAT or DIE!
04-08-08, 9:23 pm
shaddap. dont listen to anything he says.. hes crazy.
lol jk. i do a longassed cardio session after my workout [90 min] during wrestling season [cut]
but as of now i do conditioning and cardio completely separate from my workout

well hes right i am...

but most people do it PWO... and if its 90 min.. id do it serperately too, no way i got that much energy.. makes me tired thinkin about it..

Joseb
04-08-08, 9:30 pm
youre lying..
cardio after leg day? god, i'd break my neck on the treadmill from tripping

SQUAT or DIE!
04-08-08, 9:32 pm
youre lying..
cardio after leg day? god, i'd break my neck on the treadmill from tripping

im sick liek that... i do low intensity both times.. so its not as bad as it could be... but its all part of it for me.. ive got the leg strength down, now i want the endurance, so ill do 70+ reps on legs, high rep sets.. and draaaaaag my ass to a treadmill, its liek a cool down for me since my heart is usually about to beat out of my chest and i feel nautious..

you can check some of my leg days bro its all posted up.. i wouldnt lie to you..

Joseb
04-08-08, 9:41 pm
...
dude i comment on your journey. i know how sick you are.
animals dont lie to each other!
one thing ive learned from the iron is NOT to lie [to yourself]
you could get seriously hurt!

SQUAT or DIE!
04-08-08, 9:46 pm
...
dude i comment on your journey. i know how sick you are.
animals dont lie to each other!
one thing ive learned from the iron is NOT to lie [to yourself]
you could get seriously hurt!

yeah as you know, i already have been hurt.. lady iron is a cruel mistress..

Tempus
04-08-08, 11:46 pm
hey bro. good luck on your journey.
imo.. cardio before your workout isnt good. it just depletes your glycogen storages and lessens the intensity of your workout.
cardio after is the way to go

I used to go right into warmup sets but I've noticed over the last few months that just 10 min of moderate cardio (just enough to bring on a good sweat) really helps keep my joints from feeling too much pain. I'd rather risk dropping 10-15 lbs on the lift than take another joint injury.

But I won't do HiT or any hard cardio. Its usually just a mild 150-160ish spm elliptical or a 4mph treadmill.

Tempus
04-08-08, 11:47 pm
im sick liek that... i do low intensity both times.. so its not as bad as it could be... but its all part of it for me.. ive got the leg strength down, now i want the endurance, so ill do 70+ reps on legs, high rep sets.. and draaaaaag my ass to a treadmill, its liek a cool down for me since my heart is usually about to beat out of my chest and i feel nautious..

you can check some of my leg days bro its all posted up.. i wouldnt lie to you..

I'm with ya. I can usually do things like that with my legs that would cause my arms to just fall off. My legs always seem to have gas left. Yeah, it might burn a bit but thats just mental. As long as I'm not running stairs I'm okay.

Tempus
04-08-08, 11:53 pm
lookin good bro

Thanks man. I'm actually taking a break from my 5x5 this week. My sleep got messed up over the weekend and those cleans sunday were nasty. I couldn't fall asleep that night so I figured I'd try and go a bit easier this week. I just have a hard time making it a light workout. I always end up chasing the pump. Even cardio only days some how end up with 10 sets suddenly thrown in.

Tempus
04-09-08, 5:37 pm
Wed 09 April

*OFF*



With this being my easy week, I just can't wait to come back and hit it harder next week.

SQUAT or DIE!
04-09-08, 5:41 pm
Wed 09 April

*OFF*



With this being my easy week, I just can't wait to come back and hit it harder next week.

easy weeks, speak not of them in my presence.. my easy weeks are when i, uh come to think of it i dont really do easy weeks.. i just do shorter workouts sometimes.. shit!


Thanks man. I'm actually taking a break from my 5x5 this week. My sleep got messed up over the weekend and those cleans sunday were nasty. I couldn't fall asleep that night so I figured I'd try and go a bit easier this week. I just have a hard time making it a light workout. I always end up chasing the pump. Even cardio only days some how end up with 10 sets suddenly thrown in.

same thing man, ill go do cardio and next thing i know im doin calves just for the hell of it.. addiction??

Joseb
04-09-08, 8:10 pm
I used to go right into warmup sets but I've noticed over the last few months that just 10 min of moderate cardio (just enough to bring on a good sweat) really helps keep my joints from feeling too much pain. I'd rather risk dropping 10-15 lbs on the lift than take another joint injury.

But I won't do HiT or any hard cardio. Its usually just a mild 150-160ish spm elliptical or a 4mph treadmill.

oooh. so its like a warmup.. i get you. i do the same for 5 minutes but i assumed you were doing some cardio for your cut so i got confused.

Tempus
04-10-08, 3:42 pm
easy weeks, speak not of them in my presence.. my easy weeks are when i, uh come to think of it i dont really do easy weeks.. i just do shorter workouts sometimes.. shit!

Thankfully you are still young enough to pull that off. Once I go 2-3 months with no break I start feeling it. A little extra tossing and turning at night and then its starts getting really hard to fall asleep. Bleh. Getting old sucks. But if I just cut down to 3 lighter days (instead of 5-6 heavy days) for one week things usually work themselves out just fine.



same thing man, ill go do cardio and next thing i know im doin calves just for the hell of it.. addiction??

Of course it is. My powerclean sundays started as cardio only days. But I wasn't getting a pump so I'd throw in a "light" set or two. Now I'm doing 5x5s and then adding in anything else thay wasn't growing well. It justs feels wrong to go in and not hit the weights. Plus I just hate cardio.

Tempus
04-10-08, 3:44 pm
oooh. so its like a warmup.. i get you. i do the same for 5 minutes but i assumed you were doing some cardio for your cut so i got confused.


The end cardio is for my cut. Even though I'm starting to run out of time and not getting the 20-30 min I want. I have to be a bit more disciplined with my rest time and volume.

Tempus
04-10-08, 6:46 pm
Thursday 10 April

12 min cardio
seated DB shoulder press - WU45, WU65, 80-6, 90-6,5,5
barbell upright row - WU65, 95-5, 115-4, 95-5,5,5
barbell shrugs - WU185, WU275, 315-8,8,8,7 (all with 10 sec static hold at end)
cpt chair leg raise - 17.5-10,10,9

Energy level was a little low today. But everything is feeling good. My upright rows are still a bit weak. I hadn't been doing them often and I think my rear delts started lagging a bit. I'm going to throw them in 2x a week starting next week (on my sunday rotation) and see if that helps to bring them up a bit more.

SQUAT or DIE!
04-10-08, 6:52 pm
Thankfully you are still young enough to pull that off. Once I go 2-3 months with no break I start feeling it. A little extra tossing and turning at night and then its starts getting really hard to fall asleep. Bleh. Getting old sucks. But if I just cut down to 3 lighter days (instead of 5-6 heavy days) for one week things usually work themselves out just fine.




Of course it is. My powerclean sundays started as cardio only days. But I wasn't getting a pump so I'd throw in a "light" set or two. Now I'm doing 5x5s and then adding in anything else thay wasn't growing well. It justs feels wrong to go in and not hit the weights. Plus I just hate cardio.


dude i have to take tylenol pm sometimes casue my knees are bothering me, so i can sleep..

and i actually dont mind light cardio.. its ok, i just watch old tv shows on my ipod

Joseb
04-10-08, 9:26 pm
Thursday 10 April

12 min cardio
seated DB shoulder press - WU45, WU65, 80-6, 90-6,5,5
barbell upright row - WU65, 95-5, 115-4, 95-5,5,5
barbell shrugs - WU185, WU275, 315-8,8,8,7 (all with 10 sec static hold at end)
cpt chair leg raise - 17.5-10,10,9

Energy level was a little low today. But everything is feeling good. My upright rows are still a bit weak. I hadn't been doing them often and I think my rear delts started lagging a bit. I'm going to throw them in 2x a week starting next week (on my sunday rotation) and see if that helps to bring them up a bit more.

sweet workout. do you mind if i ask what WU is?

Joseb
04-10-08, 9:27 pm
is it WU..TANG CLAN?

SQUAT or DIE!
04-10-08, 11:00 pm
Warm Up.... maybe?

but WU TANG is always good too..

Tempus
04-10-08, 11:43 pm
its Warm up. I rarely count my reps since I'm going by feel so I never have a clue what exactly I've done. Sometimes I'll mix a single warmup set with slow reps, long contracted position pauses, and some explosive work. Whatever it takes to really feel the muscle.

Unless the RZA and GZA are there. Then all bets are off. The Wu Tang Clan aint nuthing to fuck wit

Joseb
04-11-08, 8:56 pm
yuuup! CASH RULES EVERYTHING AROUND ME! DOLLA DOLLA BILL YALL..
yes, young guys know them too :D

Tempus
04-14-08, 4:13 am
Survived my camping trip. Was deep in the suck there for a while. I didn't actually check the maps and look at the topo until we got to our first site. 6 miles on the first day with over a mile of total elevation change. Basically walked up and down some 4000ft hills. So I hit the wall and blew my glycogen stores.

Next day I was totally sucking. Keto + 4 hrs of cardio = bad news. Barely managed to do 5 miles on day two. Had my cheat meal for dinner and a few cheat snacks.

Day 3 was an "easy" 6 miles back out with a bit more elevation change. Did nearly 7000 total feet in change.

Oh, and I was carrying a 50 lb ruck. My calves and glutes totally fried. Great workout. Won't be doing it again until I'm off keto and actually have carbs running around my body again.

SQUAT or DIE!
04-14-08, 12:29 pm
Next day I was totally sucking. Keto + 4 hrs of cardio = bad news. Barely managed to do 5 miles on day two. Had my cheat meal for dinner and a few cheat snacks.

Day 3 was an "easy" 6 miles back out with a bit more elevation change. Did nearly 7000 total feet in change.

Oh, and I was carrying a 50 lb ruck. My calves and glutes totally fried. Great workout. Won't be doing it again until I'm off keto and actually have carbs running around my body again.

way to go, this is my first day of keto, i just woke up and this is what i read...

hopw you good time though

Tempus
04-14-08, 6:12 pm
Monday 14 April

10 min cardio
Bench press - WUbar, WU135, WU185, 225-6, 265-5 (5 sets) (missed 3ish)
incline dumbbell flyes (3 hole) - 65-5 (5 sets) (need to go up)
bentover barbell row - WUbar, WU95, WU135, 215-5 (5 sets) (need to go up)
capt chair leg raise - 15lbs-10 (3 sets)
Machine preacher curl - WU45, 90-failure (3 sets)

Back after 3 days of camping. Legs were still sore and cramped. Workout sucked ass. No energy at all. Tons of fun. My workout partner flaked so I had to grab some random people to spot me for bench. Hard to tell if they were helping or not. All that "its all you" is so bullshit most of the time. But I kept good form. Bar within 1" of my chest. Blasted it up as best I could. Still going to sit here at 265 for another week and see whats what. I'd love to hit 315 1RM for my birthday (in 16 days) so we'll see.

SQUAT or DIE!
04-14-08, 6:14 pm
Monday 14 April

10 min cardio
Bench press - WUbar, WU135, WU185, 225-6, 265-5 (5 sets) (missed 3ish)
incline dumbbell flyes (3 hole) - 65-5 (5 sets) (need to go up)
bentover barbell row - WUbar, WU95, WU135, 215-5 (5 sets) (need to go up)
capt chair leg raise - 15lbs-10 (3 sets)
Machine preacher curl - WU45, 90-failure (3 sets)

Back after 3 days of camping. Legs were still sore and cramped. Workout sucked ass. No energy at all. Tons of fun. My workout partner flaked so I had to grab some random people to spot me for bench. Hard to tell if they were helping or not. All that "its all you" is so bullshit most of the time. But I kept good form. Bar within 1" of my chest. Blasted it up as best I could. Still going to sit here at 265 for another week and see whats what. I'd love to hit 315 1RM for my birthday (in 16 days) so we'll see.

do i sense sarcasm?

not a bad wo overall man..

Tempus
04-14-08, 6:15 pm
way to go, this is my first day of keto, i just woke up and this is what i read...

hopw you good time though

Had a great time. =) Any time I go camping is a great time. I actually got to be a nice guy and help out this 64 yr old lady who was having a heart attack until the sheriff heli rescue paramedics were able to fast rope in and stabilize and extract her. Made an interesting start to the trip.

I'm pretty sure I learned a bit more about fast vs. slow twitch muscle fibers and their ATP burning efficiency. Hitting the wall with no glycogen and then having to go for another hour or two was a big eye opener. I might start changing up my cardio a bit to match my experiences. I totally get why HiT is a no-no on keto.

NPRamirez
04-14-08, 6:16 pm
Good stuff Tempus, best of luck.

-NP

Tempus
04-14-08, 6:18 pm
do i sense sarcasm?

not a bad wo overall man..

Thanks. It wasn't bad bad but I bonked hard. I really wanted to hit 265 5x5 clean so I could move up to 275. Literally every set after the first had my heart rate soaring and me gulping for air and covered in sweat. Almost like leg day ;)

SQUAT or DIE!
04-14-08, 6:18 pm
Thanks. It wasn't bad bad but I bonked hard. I really wanted to hit 265 5x5 clean so I could move up to 275. Literally every set after the first had my heart rate soaring and me gulping for air and covered in sweat. Almost like leg day ;)

i like that feeling on leg days.. other days not soo much

Joseb
04-14-08, 10:46 pm
looks like the camp trip is going well. The bears might mistake you for one of their own.. be careful :]

Tempus
04-15-08, 1:06 am
looks like the camp trip is going well. The bears might mistake you for one of their own.. be careful :]

hehe. thanks man ;) Thats a motivating image

Tempus
04-15-08, 3:16 pm
I'm not sure if anyone is a gamer but I figured I'd link in what I'm working on right now in case anyone actually cares:

game site:
http://www.legendarythebox.com/index.html

reviews:
http://www.techchill.com/2008/03/13/eieio-2008-hands-on-with-spark-unlimiteds-legendary/

http://www.joystiq.com/2008/03/07/legendary-gameplay-footage-reeks-of-promise/

http://www.shacknews.com/featuredarticle.x?id=673

SQUAT or DIE!
04-15-08, 3:27 pm
[QUOTE=Tempus;360290]I'm not sure if anyone is a gamer but I figured I'd link in what I'm working on right now in case anyone actually cares:

game site:
http://www.legendarythebox.com/index.html


seems to be a doom-esk kind of game, killing mthical creatures.. sounds like fun... what are you doing for teh game??

Tempus
04-15-08, 5:58 pm
[QUOTE=Tempus;360290]I'm not sure if anyone is a gamer but I figured I'd link in what I'm working on right now in case anyone actually cares:

game site:
http://www.legendarythebox.com/index.html


seems to be a doom-esk kind of game, killing mthical creatures.. sounds like fun... what are you doing for teh game??

I'm a programmer. I'm doing about half the AI work and a bunch of the general technical crap (level loading/streaming, movie support, particle support, etc.) The big ass griffon is all mine.

SQUAT or DIE!
04-15-08, 5:59 pm
sick, can you hook me up with a free copy???

a programmer huh, what else have you worked on we may have heard of?

Tempus
04-15-08, 6:07 pm
Tuesday 15 April

10 min cardio
Squat - WUbar, WU135, WU185, 225-9, 275-4, 305-2,3,2, 225-7,8,9
Lying leg curl - WU90, 140-5,5,5,5,6(*PR*)
Leg Extension - 100-10, 160-10, 220-7, 260-5,5,6,6,6 (stack)(*PR*)
Standing Calf Raise - 210-10, 300-10, 390-6, 435-6, 480-5,5,5,5,5(*PR*), 300-15

I guess my quads and calfs have recovered from my camping. But my hip flexors and lower back is still a wee bit on the weak side. I had the juice for 305 but my form would blow apart on the 3rd rep and I didn't have a spotter. Yeah, I'm making excuses. Next week I'll blast 305 for 5x5.

Weight: 236.8

Lunatic001
04-15-08, 6:09 pm
Wow...training looking good bro....so you are a programmer....I love games bro....Hope to meet you at the ABC...

Tempus
04-15-08, 6:09 pm
sick, can you hook me up with a free copy???

a programmer huh, what else have you worked on we may have heard of?

I'll see what I can do about a free copy. It'll depend a lot on how our sales look. If we do well then we'll get a few extra ones ;)

I worked on the Sopranos game. But that sucked. Before that I did programming for a corporation - which isn't anywhere near as much fun as gaming. Right now I'm "looking over" Gears of War again to see how they implemented some features. A nice perk of licensing the unreal3 engine is that the code includes gears and ut3 so I get to play them and look over the choices they made. Some times my evaluations take a day or two -- purely for business reasons ;)

SQUAT or DIE!
04-15-08, 6:10 pm
Tuesday 15 April

10 min cardio
Squat - WUbar, WU135, WU185, 225-9, 275-4, 305-2,3,2, 225-7,8,9
Lying leg curl - WU90, 140-5,5,5,5,6(*PR*)
Leg Extension - 100-10, 160-10, 220-7, 260-5,5,6,6,6 (stack)(*PR*)
Standing Calf Raise - 210-10, 300-10, 390-6, 435-6, 480-5,5,5,5,5(*PR*), 300-15

I guess my quads and calfs have recovered from my camping. But my hip flexors and lower back is still a wee bit on the weak side. I had the juice for 305 but my form would blow apart on the 3rd rep and I didn't have a spotter. Yeah, I'm making excuses. Next week I'll blast 305 for 5x5.

Weight: 236.8

nice workout especially after camping...

no excuses, i want 305x5 with damn good form... are you using a BB for them?

SQUAT or DIE!
04-15-08, 6:12 pm
I'll see what I can do about a free copy. It'll depend a lot on how our sales look. If we do well then we'll get a few extra ones ;)

I worked on the Sopranos game. But that sucked. Before that I did programming for a corporation - which isn't anywhere near as much fun as gaming. Right now I'm "looking over" Gears of War again to see how they implemented some features. A nice perk of licensing the unreal3 engine is that the code includes gears and ut3 so I get to play them and look over the choices they made. Some times my evaluations take a day or two -- purely for business reasons ;)

OOO GOW!!!! i love that game, you workin on the new one?

Tempus
04-15-08, 7:21 pm
nice workout especially after camping...

no excuses, i want 305x5 with damn good form... are you using a BB for them?

Of course. BB ATG. Is there any other way?

Tempus
04-15-08, 7:22 pm
OOO GOW!!!! i love that game, you workin on the new one?

GoW is a great game. No, legendary just uses the Unreal3 engine. So epic (makers of the engine, gears, and Unreal Tourney) include the actual code for their games as "samples." Which is just nice of them.

SQUAT or DIE!
04-15-08, 7:24 pm
Of course. BB ATG. Is there any other way?

smith machine, some of us are currently limited to it... thank you very much.. still ATG though

Tempus
04-15-08, 8:43 pm
Yeah yeah. I get a bit of knee pain doing smith squats so those aren't around my workout anymore.

I might start throwing front squats back in this summer.

SQUAT or DIE!
04-15-08, 9:08 pm
Yeah yeah. I get a bit of knee pain doing smith squats so those aren't around my workout anymore.

I might start throwing front squats back in this summer.

i cant squat nearly as much on teh smith, i like front squats i just cant find a place where the bar isnt gonna fall off or choke me..

SQUAT or DIE!
04-16-08, 3:06 am
so new thought about front squats... do not do them on a smithy.. that was the most akward thing ive done in a looong time, and ive doen some akward shit in my day...

Tempus
04-16-08, 3:06 pm
hehe. Yeah, I tried that _once_

SQUAT or DIE!
04-16-08, 4:48 pm
hehe. Yeah, I tried that _once_

and i take it you feel the same way i do on em..

Tempus
04-16-08, 6:10 pm
Wed 16 April

10 min cardio
bench press (explosive) - WUbar, WU95, 135-10,10, 185-10,10
bench press lockout (power rack) - 225-10, 275-10, 325-9, 375-6, 395-5,5,4,5,5, 325-10
bent over BB row - WU135, 225-5,5,5,6,6
incline DB flyes (2 notch) - 65-5,5,6,6,5
flat bench DB pullover - WU70, 95-5,4,5,5,4
capt chair leg raise - 15-10,7,10

First time ever trying lockout training and I'm hooked. I'm going to make that my standard Wednesday chest exercise. What a pump. Hopefully this will make my normal 5v5 weight climb a bit quicker. All in all, today was a great day. Mood was very positive and body just felt energized.

Added pullovers back in. I pulled out pulldows/chins because my elbow wasn't loving it. Starting next month I'll bring those back in as the 2nd back on mondays. I'll live pullovers for midweek and deads for friday. That should keep my back guessing and growing.

Tempus
04-16-08, 6:10 pm
and i take it you feel the same way i do on em..

Oh yeah. I'd rather just do the bar than think about doing front smiths.

SQUAT or DIE!
04-16-08, 6:35 pm
Wed 16 April

10 min cardio
bench press (explosive) - WUbar, WU95, 135-10,10, 185-10,10
bench press lockout (power rack) - 225-10, 275-10, 325-9, 375-6, 395-5,5,4,5,5, 325-10
bent over BB row - WU135, 225-5,5,5,6,6
incline DB flyes (2 notch) - 65-5,5,6,6,5
flat bench DB pullover - WU70, 95-5,4,5,5,4
capt chair leg raise - 15-10,7,10

First time ever trying lockout training and I'm hooked. I'm going to make that my standard Wednesday chest exercise. What a pump. Hopefully this will make my normal 5v5 weight climb a bit quicker. All in all, today was a great day. Mood was very positive and body just felt energized.

Added pullovers back in. I pulled out pulldows/chins because my elbow wasn't loving it. Starting next month I'll bring those back in as the 2nd back on mondays. I'll live pullovers for midweek and deads for friday. That should keep my back guessing and growing.


sweet chest day bro..

Tempus
04-16-08, 11:14 pm
sweet chest day bro..

Thx man. I'm already a bit sore. It was nice.

Joseb
04-16-08, 11:43 pm
ah.. i see what you did. did you hear about pre exhausting your back works your chest more?

Tempus
04-16-08, 11:58 pm
ah.. i see what you did. did you hear about pre exhausting your back works your chest more?

No, I hadn't read or heard anything about that. Do you have a link to the study or article? I'd love to get the details on it.

SQUAT or DIE!
04-17-08, 3:02 am
i too would be interested in this..

Tempus
04-17-08, 6:27 pm
Thursday 17 April

10 min cardio
seated DB shoulder press - WU40, WU65, 80-4, 95-4,4,5,5,4
BB upright row - WUbar, 75-10, 115-5,5,5,5,5
BB shrugs - WU225, 365-3,4,4,3,3,4 (threw in the extra set since I never hit 5)

Big mistake is doing heavy lockout bench the day before. My shoulders were still pretty fatigued and the DB presses sucked. Had to have a little help just getting them up and in place. Next week I'll be starting those on monday so that I have leg day for upper body recovery. My weight hasn't dropped much so I taped my arms, chest and legs again. In the last 2 months my arms have gained about 1/4" but my legs are up 1". I've added a bit more hammy training and really been hitting heavy ATG squats so I'm guessing most of the mass is from that. Chest is a little bigger too. I guess you can gain muscle on keto ;) Weight is now at 239.

SQUAT or DIE!
04-17-08, 6:36 pm
Thursday 17 April

10 min cardio
seated DB shoulder press - WU40, WU65, 80-4, 95-4,4,5,5,4
BB upright row - WUbar, 75-10, 115-5,5,5,5,5
BB shrugs - WU225, 365-3,4,4,3,3,4 (threw in the extra set since I never hit 5)

Big mistake is doing heavy lockout bench the day before. My shoulders were still pretty fatigued and the DB presses sucked. Had to have a little help just getting them up and in place. Next week I'll be starting those on monday so that I have leg day for upper body recovery. My weight hasn't dropped much so I taped my arms, chest and legs again. In the last 2 months my arms have gained about 1/4" but my legs are up 1". I've added a bit more hammy training and really been hitting heavy ATG squats so I'm guessing most of the mass is from that. Chest is a little bigger too. I guess you can gain muscle on keto ;) Weight is now at 239.

looks liek a great wo, seems kinda rough doin shoulders after chest..

and i have heard that you can put on muscle while on ket, as long as you keep aminos up and train heavy and hard...

what was your starting weight on keto?

Tempus
04-17-08, 6:43 pm
248.6 with no real vascularity to speak of. Now I've got visible veins from wrist to elbow. =)

SQUAT or DIE!
04-17-08, 6:46 pm
248.6 with no real vascularity to speak of. Now I've got visible veins from wrist to elbow. =)

lucky... im still waitin around for ketosis to begin, i think i had to many carbs, so i think for a few days im gonna do like 10-15 g a day.. see if thatll help out.. this whole figuring shit out is hard, but you really helped out a bunch last night

Joseb
04-17-08, 7:36 pm
i remember during my wrestling season.. i could see the blood pumping through my veins during a curl

Tempus
04-18-08, 6:45 pm
Friday 18 April

10 min cardio - low and slow
Deadlift ss powercleans - bar-10/10, 95-10/10, 135-10/5, 135-10/5
Deadlift - 225-10, 315-5, 365-2, 365-1, 365-2, 315-4, 315-4
Bench press - WU135, 225-4, 255-5,5,5
One arm DB row - 80-5, 100-5,5,6
Cpt Chair leg raise - 15lb-10,11,11

Glad that shit was over. Deadlifts kicked my ass something fierce today. I was hoping to get 365 for triples but my grip just couldn't take it. I think I need to move my shrugs and deads further apart. And I might need to start doing some focused grip strength training. But, all in all, I was very happy with the day. Good lifts all around. Bench was a little low but considering it was my 3rd hvy session of the week, I wasn't very surprised. I think I'll be refactoring my workout over the weekend so things fit together a little better. Taped my calves last night. 17.5" - 18.25" flexed. So I'm not losing size there. =)

Weight: 239.6

SQUAT or DIE!
04-19-08, 2:47 am
Friday 18 April

10 min cardio - low and slow
Deadlift ss powercleans - bar-10/10, 95-10/10, 135-10/5, 135-10/5
Deadlift - 225-10, 315-5, 365-2, 365-1, 365-2, 315-4, 315-4
Bench press - WU135, 225-4, 255-5,5,5
One arm DB row - 80-5, 100-5,5,6
Cpt Chair leg raise - 15lb-10,11,11

Glad that shit was over. Deadlifts kicked my ass something fierce today. I was hoping to get 365 for triples but my grip just couldn't take it. I think I need to move my shrugs and deads further apart. And I might need to start doing some focused grip strength training. But, all in all, I was very happy with the day. Good lifts all around. Bench was a little low but considering it was my 3rd hvy session of the week, I wasn't very surprised. I think I'll be refactoring my workout over the weekend so things fit together a little better. Taped my calves last night. 17.5" - 18.25" flexed. So I'm not losing size there. =)

Weight: 239.6

DAMN YOU!!! i wanted to lift soo bad today, but i had a fucked up situation at my aptmnt and i drove home for a day or 2... check out the thread.. im pissed!!!


by the way, nice workout...

17.5 huh? ima tape mine when i get back...

Tempus
04-20-08, 12:54 am
So what did you tape at?

SQUAT or DIE!
04-20-08, 12:57 am
im still displaced.. im headin home tomorrow.. i will tape and inform...

Tempus
04-20-08, 6:33 pm
Saturday
**OFF** (cheat meal day as well)


Sunday 20 April

10 min cardio
Goodmornings - WUbar x 2, 95-10, 10 135-8, 185-5 225-5,5,5
Powerclean - WUbar, 95-10, 135-5, 185-3,3 205-0,0,0 135-10
preacher curl - WUbar, 65-10, 85-5, 95-4,4,3,3,4
bicep stretch - 40lb - 30 sec, 45sec, 60 sec 20lb-60sec, 75sec
30 min cardio

Pretty decent. My back was too smoked to really hit the heavy cleans. I got 205 up to my mid chest 3 times but just couldn't get my elbows under it. I'm not really dropping down for it, so I know I can hit it. Maybe next time I'll reverse the order and hit the cleans before the good mornings.

Weight: 239.6

Tempus
04-21-08, 6:30 pm
Monday 21 April

10 min cardio
Flat bench - WUbar, 95-15, 135-15, 185-10
Flat bench lockouts (6 hole) - 225-10, 315-10, 365-5, 405-5, 425-5,3,5,4,4
Flat bench (full range again) - 185-20
BB Shrugs - bar-20, 135-20, 225-10, 315-5, 365-5,4,5,5,4, 225-20
Bent over BB row - 135-12, 225-5, 235-4,3,5,4,5
Cpt Chair leg raise - 15lb-11,11,11 (time to go up)
incline DB flye (3 hole) - 50-5 + 20 sec static, 60-5+ 20 sec static, 60-6 + 20 sec static

I moved my shrugs and lockouts to monday. I wanted to see if the fresher grip strength would help the shrugs and it did. I didn't really feel grip limited. The weight was still a bitch but it wasn't forcing my hands open. I moved the lockouts over as well because wednesday lockouts fried my front delts enough to really sap my strength for shoulders on thursday.

However the goodmornings on sunday torched my lower back. So the rows were a pain. I hope it well be all recovered for leg day tomorrow or I'll have to move it to friday in order to get some better recovery. I was very happy with the weight. I am a little pissed that I has some gas left in my 185 burn out bench set and I didn't use it. I was too worried about saving my energy for the shrugs. Bleh. Next time I'll hit it under my arms and chest fall off. But the pump was still pretty sick ;)

Weight: 239.2 I didn't get my drop this week that I was expecting but I think my huge leg workout camping last weekend actually caused a bit more muscle building than I was expecting. My arms are more vascular then last week so I'll just pretend I've lost some fat. ;)

SQUAT or DIE!
04-21-08, 7:38 pm
Monday 21 April

10 min cardio
Flat bench - WUbar, 95-15, 135-15, 185-10
Flat bench lockouts (6 hole) - 225-10, 315-10, 365-5, 405-5, 425-5,3,5,4,4
Flat bench (full range again) - 185-20
BB Shrugs - bar-20, 135-20, 225-10, 315-5, 365-5,4,5,5,4, 225-20
Bent over BB row - 135-12, 225-5, 235-4,3,5,4,5
Cpt Chair leg raise - 15lb-11,11,11 (time to go up)
incline DB flye (3 hole) - 50-5 + 20 sec static, 60-5+ 20 sec static, 60-6 + 20 sec static

I moved my shrugs and lockouts to monday. I wanted to see if the fresher grip strength would help the shrugs and it did. I didn't really feel grip limited. The weight was still a bitch but it wasn't forcing my hands open. I moved the lockouts over as well because wednesday lockouts fried my front delts enough to really sap my strength for shoulders on thursday.

However the goodmornings on sunday torched my lower back. So the rows were a pain. I hope it well be all recovered for leg day tomorrow or I'll have to move it to friday in order to get some better recovery. I was very happy with the weight. I am a little pissed that I has some gas left in my 185 burn out bench set and I didn't use it. I was too worried about saving my energy for the shrugs. Bleh. Next time I'll hit it under my arms and chest fall off. But the pump was still pretty sick ;)

Weight: 239.2 I didn't get my drop this week that I was expecting but I think my huge leg workout camping last weekend actually caused a bit more muscle building than I was expecting. My arms are more vascular then last week so I'll just pretend I've lost some fat. ;)


good workout man, how them lockouts treatin ya?

Tempus
04-21-08, 7:55 pm
good workout man, how them lockouts treatin ya?

Its rough man. If I'm not 100% full there its a bad day. That 3 I got was because I lost focus for a millisecond. But I'm feeling a huge difference - I'm adding muscle and strengthening my connective tissue. When I hit that 185 set afterwards it just floated around. I honestly thought it was 100 lbs for the first few rep. hehe. I feel a ton stronger. I'm going to alternate between putting the pins in the 5 and 6 hole every week. So I'll have a little more ROM and little less weight next week. I'm hoping it will condition my body to handle the heavy stuff and get my flat bench over 315 for reps.

But I love them. Just plain fun.

SQUAT or DIE!
04-21-08, 7:58 pm
Its rough man. If I'm not 100% full there its a bad day. That 3 I got was because I lost focus for a millisecond. But I'm feeling a huge difference - I'm adding muscle and strengthening my connective tissue. When I hit that 185 set afterwards it just floated around. I honestly thought it was 100 lbs for the first few rep. hehe. I feel a ton stronger. I'm going to alternate between putting the pins in the 5 and 6 hole every week. So I'll have a little more ROM and little less weight next week. I'm hoping it will condition my body to handle the heavy stuff and get my flat bench over 315 for reps.

But I love them. Just plain fun.

i may have to ask your advice about them when i bench again... thats how i fucked up my shoudlers, too much shit to quick ontop of a slight injury already..

glad to hear they are helpin ya out..

Tempus
04-22-08, 6:18 pm
Tuesday 22 April

10 min cardio
Squats - bar-15, 95-10, 135-10, 185-8, 225-5, 275-5, 285-5,5,5,3
Squats (2/10/2/0 cadence) - 185-8, 185-7
Squats (1/0/1/0 cadence) - 135-15
lying leg curl - 130-5, 160-4,4,4,4,4
standing calf raise - 210-15, 300-10, 480-6, 505-6,5,5,5 300-14

Okay, so my whole master plan of doing goodmornings and cleans 48 hrs before squats is a bad bad bad idea. I'm now thinking I'll alternate my fridays with heavy deads and light GMs with heavy GMs and light deads. Doing my lockouts yesterday didn't seem to bother my squats although my energy levels felt a little off. But I think I missed a shake yesterday too. =(

Weight: 238.0

SQUAT or DIE!
04-22-08, 8:02 pm
dude teh scale at my rec said 271-272.... i couldnt have lost 15 lbs in a week. crazy! im buying my own scale..

nice WO man..

Tempus
04-22-08, 8:31 pm
Actually thats normalish on keto. You lose a ton of water that was trapped under the skin during that first werk.

SQUAT or DIE!
04-22-08, 8:36 pm
Actually thats normalish on keto. You lose a ton of water that was trapped under the skin during that first werk.

seriously? cause that made me soooo happy, but i was like really?? i didnt think that could happen so quickly, this wknd i got on a scale that said 280, but i knew it was off. hmm either way im pumped

Tempus
04-22-08, 9:02 pm
Yup. There is a ton of science for exactly why but the numbers seem to be about 0.3-0.5 % bodyweight dropped in the first week. Most of it is water weight but its crappy water thats trapped under the skin and not the good intracellular stuff. So its probably real. Congrats.

SQUAT or DIE!
04-22-08, 9:09 pm
Yup. There is a ton of science for exactly why but the numbers seem to be about 0.3-0.5 % bodyweight dropped in the first week. Most of it is water weight but its crappy water thats trapped under the skin and not the good intracellular stuff. So its probably real. Congrats.

thanks.. i didnt know there was crappy water... hmm

Tempus
04-22-08, 9:51 pm
http://www.californianaturalmuscle.org/Only%20One%20Peak.htm

Joseb
04-22-08, 10:45 pm
whaaat?
if its crappy water.. its still water, no?
So unless its a Bodyfat decrease.. it wont matter.
blah, im lost.. this is what i get for not reading previous posts! :[

SQUAT or DIE!
04-22-08, 11:16 pm
whaaat?
if its crappy water.. its still water, no?
So unless its a Bodyfat decrease.. it wont matter.
blah, im lost.. this is what i get for not reading previous posts! :[

more or less i lost 15 lbs in 1 week... hes trying to explain how thats possible... im not gonna copmplain about it.. if the scale is right its right..

Tempus
04-22-08, 11:32 pm
whaaat?
if its crappy water.. its still water, no?
So unless its a Bodyfat decrease.. it wont matter.
blah, im lost.. this is what i get for not reading previous posts! :[

Basically you have two places your body holds water - intracellular and extracellular.

Intra is that stuff in the muscle itself. So thats the good water that makes you look all hard and ripped.

Extra is the interstitial fluid and stuff in the skin. It makes ripped dudes look flat. Most of what I heard/read is that it happens when you carb load. Water follows carbs. Get excess carbs and you'll get excess water in the skin. So when you hit keto and cut out carbs and your body gets used to it you dump a crap load of water that you aren't really using. Sorta like stopping being bloated.

Joseb
04-22-08, 11:34 pm
ew.. i dont use the scale much. I use the MIRROR!
but yeah, losing 15 pounds in a week is GREAT motivation for your cut.. if you know it's working.. it'll hurt less. I tihnk?

SQUAT or DIE!
04-22-08, 11:37 pm
Basically you have two places your body holds water - intracellular and extracellular.

Intra is that stuff in the muscle itself. So thats the good water that makes you look all hard and ripped.

Extra is the interstitial fluid and stuff in the skin. It makes ripped dudes look flat. Most of what I heard/read is that it happens when you carb load. Water follows carbs. Get excess carbs and you'll get excess water in the skin. So when you hit keto and cut out carbs and your body gets used to it you dump a crap load of water that you aren't really using. Sorta like stopping being bloated.


sweeet!

well ive had no carbs this wknd.. and less than 20 pretty much everyother day.

Tempus
04-23-08, 6:05 pm
Wed 23 April

10 min cardio
Incline Bench (warmup) - bar-20, 95-15, 135-15, 185-10
flat bench (warmup) - 135-15, 225-5
db pullover (warmup) - 60-10, 75-8
{
flat bench - 185-15,15,14,15,15
db pullover - 85-8,8,8,8,8
(1 min rest btwn sets)
}
bent over BB row - WU135, WU185, 235-5,5,4,5,4
incline DB flye (1 notch) - 45-15,15 (20 sec static)
cpt chair leg raise - 15lb-12,11,10
10 min cardio

Today sucked. I never quite caught my breath after the first 3 sets in my superset, despite giving it a min of time between. I didn't have near enough glycogen left after yesterdays leg day extravaganza. And my chest hadn't fully recovered from monday. I have a feeling I'm entering into overtraining land so I'm considering dropping my wednesday lifts and just doing bis, tris, abs and some cardio. That should allow my muscle glycogen and chest/back/grip to fully recover for the rest of the week.

Weight: 237.4

SQUAT or DIE!
04-23-08, 6:17 pm
Wed 23 April

10 min cardio
Incline Bench (warmup) - bar-20, 95-15, 135-15, 185-10
flat bench (warmup) - 135-15, 225-5
db pullover (warmup) - 60-10, 75-8
{
flat bench - 185-15,15,14,15,15
db pullover - 85-8,8,8,8,8
(1 min rest btwn sets)
}
bent over BB row - WU135, WU185, 235-5,5,4,5,4
incline DB flye (1 notch) - 45-15,15 (20 sec static)
cpt chair leg raise - 15lb-12,11,10
10 min cardio

Today sucked. I never quite caught my breath after the first 3 sets in my superset, despite giving it a min of time between. I didn't have near enough glycogen left after yesterdays leg day extravaganza. And my chest hadn't fully recovered from monday. I have a feeling I'm entering into overtraining land so I'm considering dropping my wednesday lifts and just doing bis, tris, abs and some cardio. That should allow my muscle glycogen and chest/back/grip to fully recover for the rest of the week.

Weight: 237.4

yeah id rethink it, overtraining BAAAD!!

man your weight is comin along nicely..

Tempus
04-23-08, 6:34 pm
yeah id rethink it, overtraining BAAAD!!

man your weight is comin along nicely..

I don't think I fully understood just how draining those lockouts are. They really smacked me down. When I was just doing a normal 5x5, I could bench 3x a week and be fine. Did that for 4 weeks. Took a light week and then started lockouts. 2 weeks into it and I'm fried. God I love lockouts ;)

My weight is a steady 2~2.2 lbs of fat a week. Some times it drops quickly for a few days and then just sits at one spot for 5+ days and then drops again. It always seems to go in odd cycles. But it works so just have faith.

SQUAT or DIE!
04-23-08, 6:48 pm
I don't think I fully understood just how draining those lockouts are. They really smacked me down. When I was just doing a normal 5x5, I could bench 3x a week and be fine. Did that for 4 weeks. Took a light week and then started lockouts. 2 weeks into it and I'm fried. God I love lockouts ;)

My weight is a steady 2~2.2 lbs of fat a week. Some times it drops quickly for a few days and then just sits at one spot for 5+ days and then drops again. It always seems to go in odd cycles. But it works so just have faith.

not bad, hey i changed up my diet.. just posted it on the thread, can you take a look??

Tempus
04-24-08, 6:32 pm
Thursday 24 April

10 min cardio
seated DB shoulder press - WU40, WU60, WU75, 95-5,5,5,5,4, 50-20
BB upright row - 45-20, 75-12, 105-5, 110-5, 115-5,5,5, 50-15, 50-15
25 min cardio

Good active recovery day. Moving shrugs to monday was a great idea. I've really been needing to focus on my upright rows so not having any time pressure to hit them was cool. I was going to do some real delt work but I decided to keep my volume down a little and see if I felt better - and I do. Shoulder press was fun. 95s are a pain in the ass to start off so I'll probably need a spotter next week to make sure I get them in place. Hopefully I can hit all 5x5 next week.

Weight: 237.6

SQUAT or DIE!
04-24-08, 6:38 pm
Thursday 24 April

10 min cardio
seated DB shoulder press - WU40, WU60, WU75, 95-5,5,5,5,4, 50-20
BB upright row - 45-20, 75-12, 105-5, 110-5, 115-5,5,5, 50-15, 50-15
25 min cardio

Good active recovery day. Moving shrugs to monday was a great idea. I've really been needing to focus on my upright rows so not having any time pressure to hit them was cool. I was going to do some real delt work but I decided to keep my volume down a little and see if I felt better - and I do. Shoulder press was fun. 95s are a pain in the ass to start off so I'll probably need a spotter next week to make sure I get them in place. Hopefully I can hit all 5x5 next week.

Weight: 237.6

short and to the point.. very nice..

Tempus
04-24-08, 6:40 pm
short and to the point.. very nice..

Thanks bro.

SQUAT or DIE!
04-24-08, 6:44 pm
Thanks bro.

ive noticed you have real short wo's not that im saying you dont get shit done.. but i always have looong wo's.... like i dont feel like ive accomplished something with out utterly destroying the part im training... do you train short so you dont go in to catabolic state liek you were talkin about on my thread???

Tempus
04-24-08, 6:44 pm
Supplement update:

So I had these two cans of stak and test that I was saving for this falls bulk phase. But it was taking up far too much room in my desk so I decided to see how it would work with my keto. I'm currently cycled off cuts. I'll be throwing that back in on saturday.

Current loadout:

Breakfast:
Pak
Flex
2g L-Carnitine
3g CLA, FishOil, Flax (soon to be Omega once I finish off these bottles)

Pre Workout:
Stak
Test
Pump

Midworkout: (about 45 min in to the 90 min workout)
Nitro

PostWorkout:
Nitro

Lunch:
2g L-Carnitine
3g CLA, FishOil, Flax


Dinner:
2g L-Carnitine
3g CLA, FishOil, Flax
Pak

Tempus
04-24-08, 6:47 pm
ive noticed you have real short wo's not that im saying you dont get shit done.. but i always have looong wo's.... like i dont feel like ive accomplished something with out utterly destroying the part im training...

You == 22.
Me == 32 next week. When I was 22 I was doing these marathon 2-3 hr workouts and killing every part I had. Got strong but didn't really have that much mass.

I train on my lunch break at work so I'm very time constrained. I hit it as hard as a can but if I turn the volume up I have to cut down the rest time and, subsequently, the weight. Right now I'm really responding well to hitting my 5x5s all out and doing 2-4 of those per WO. Once my body adapts I'll probably move to the 10 rep range and make it all super sets or something silly like that.

SQUAT or DIE!
04-24-08, 6:50 pm
You == 22.
Me == 32 next week. When I was 22 I was doing these marathon 2-3 hr workouts and killing every part I had. Got strong but didn't really have that much mass.

I train on my lunch break at work so I'm very time constrained. I hit it as hard as a can but if I turn the volume up I have to cut down the rest time and, subsequently, the weight. Right now I'm really responding well to hitting my 5x5s all out and doing 2-4 of those per WO. Once my body adapts I'll probably move to the 10 rep range and make it all super sets or something silly like that.

AAHH i see, ok well im tryin to pretty much do the same as you.. lose some fat, gain, muscle and mass.. im more concerned with mass right now, so im keepng it in the 6-10 reps on most exercises.. but its hard to notice anything right now.. but is that a good mass gaining range?

Tempus
04-24-08, 7:35 pm
Conventional wisdom says that the 8-12 range is the best.

I've noticed I actually gain muscle better in the 5-8 range. So I'd say it depends on your muscle fiber make up. My bis and chest like higher reps (closer to 10) but the rest of me build like wild fire in the 5-8 range.

Seeing as you have a fairly decent squat and deadlift ;) I'd say you probably have a pretty high percent of 2b (as opposed to 2a) and so you'll probably grow more in the low range like I do.

SQUAT or DIE!
04-24-08, 7:52 pm
Conventional wisdom says that the 8-12 range is the best.

I've noticed I actually gain muscle better in the 5-8 range. So I'd say it depends on your muscle fiber make up. My bis and chest like higher reps (closer to 10) but the rest of me build like wild fire in the 5-8 range.

Seeing as you have a fairly decent squat and deadlift ;) I'd say you probably have a pretty high percent of 2b (as opposed to 2a) and so you'll probably grow more in the low range like I do.

lol a 8 rep squat is high for me... ok well ill check it out

Tempus
04-24-08, 10:14 pm
lol a 8 rep squat is high for me... ok well ill check it out

Singles are _NOT_ good for muscle growth. Stay above 3. Try to stick around 5. You won't really lose size with them but you aren't gonna get the growth factors kicking in. No IGF-1 or GH response from lactic acid. Not enough micro tears to really kick in the muscle building. No increase in capillaries or mitocondria from long tension times.

You can always alternate a week of singles with a week of 5x5s. Or do singles and then hit the leg extension machine and do 60 second continuous tension sets. You'll blow up;)

SQUAT or DIE!
04-24-08, 10:28 pm
Singles are _NOT_ good for muscle growth. Stay above 3. Try to stick around 5. You won't really lose size with them but you aren't gonna get the growth factors kicking in. No IGF-1 or GH response from lactic acid. Not enough micro tears to really kick in the muscle building. No increase in capillaries or mitocondria from long tension times.

You can always alternate a week of singles with a week of 5x5s. Or do singles and then hit the leg extension machine and do 60 second continuous tension sets. You'll blow up;)

well i usually do my sets, with a few singles thrown in at the end....

Joseb
04-24-08, 10:35 pm
the average rep range for neurological power gains is 1-5 in my opinion. these help your nerves become able to recruit more muscle fibers and therefore lift more. 6-8 is mostly neurological and some hypertrophy. and 8-12 is the opposite.. with the focus on hypertrophy and the neurological gains coming.. but not nearly as good as if you did less reps.
as with anything, your body is the rulebook. follow what works for you.
i dont usually like to go up to 60 reps btw.. fucks with my head too much LOL

Tempus
04-25-08, 6:13 pm
Friday 25 April

10 min cardio
Flat bench - bar-20, 135-15, 185-5, 225-3, 265-5,4,5,5,4, 155-18
Incline DB flyes (1 notch) - 60-5, 70-5,5,5,5,4
Deadlift - 135-20, 225-10, 315-3, 365-3,2,2

I felt like crap this morning and nearly cancelled training entirely. Still ended up going for it and it wasn't too bad but I gassed out in the flyes. Deads were okay but I should have been doing sets of 5 not 3 and 2. Bleh. Just a bad workout. I'll be resting up a bit more this weekend -- or not. Have an ABC in San Diego so I 'll just cut out of work early and sleep my ass off tonight. Then a big cheat meal, more sleep on sunday, and then hit it even harder next week.

Weight: 237.4

SQUAT or DIE!
04-25-08, 7:54 pm
Friday 25 April

10 min cardio
Flat bench - bar-20, 135-15, 185-5, 225-3, 265-5,4,5,5,4, 155-18
Incline DB flyes (1 notch) - 60-5, 70-5,5,5,5,4
Deadlift - 135-20, 225-10, 315-3, 365-3,2,2

I felt like crap this morning and nearly cancelled training entirely. Still ended up going for it and it wasn't too bad but I gassed out in the flyes. Deads were okay but I should have been doing sets of 5 not 3 and 2. Bleh. Just a bad workout. I'll be resting up a bit more this weekend -- or not. Have an ABC in San Diego so I 'll just cut out of work early and sleep my ass off tonight. Then a big cheat meal, more sleep on sunday, and then hit it even harder next week.

Weight: 237.4

hey man, we cant be 100% everyday... but still not a bad wo overall... OOHHH an ABC!! i havent been to one in a long time..

Joseb
04-25-08, 8:17 pm
bro.. i feel you on the bad workout.
i just couldnt get my intensity up today. Just forget about it and fire from all cylinders next time.

Tempus
04-25-08, 9:08 pm
Yeah. Thanks for the pep talk guys. I'll keep it in mind.

Tempus
04-28-08, 6:36 pm
Monday 28 April

5 min cardio
Flat bench - WU135, WU225
Flat bench lockouts (5 hole) - WU225, 315-5,6 365-3,4 315-5,6
Explosive deadlift - 135-15,15 185-15,14
Explosive BB row - 135-10,10 185-7,9
BB Shrugs - WU225, 315-4, 365-5,5,6,6,5 (PR) (going up next workout)
Cpt Chair leg raise - 17.5lbs -11,11,10 (going up next time)

Good times. Felt pretty energized for my workout. Those speed sets did sap my glycogen a bit. I need to possibly rethink the ordering. First time I did lockouts on the 5 hole - a very different experience. Its slightly more then 1/2 ROM so it was bitch moving that around. But I think my body is slowly getting conditioned for the heavy weights. I should be hitting 315 for full ROM for reps in a month. Good stuff.

Weight: 239.0. Gained about a 1.5 lbs after my cheat meal. Hope its muscle.

SQUAT or DIE!
04-28-08, 8:49 pm
Monday 28 April

5 min cardio
Flat bench - WU135, WU225
Flat bench lockouts (5 hole) - WU225, 315-5,6 365-3,4 315-5,6
Explosive deadlift - 135-15,15 185-15,14
Explosive BB row - 135-10,10 185-7,9
BB Shrugs - WU225, 315-4, 365-5,5,6,6,5 (PR) (going up next workout)
Cpt Chair leg raise - 17.5lbs -11,11,10 (going up next time)

Good times. Felt pretty energized for my workout. Those speed sets did sap my glycogen a bit. I need to possibly rethink the ordering. First time I did lockouts on the 5 hole - a very different experience. Its slightly more then 1/2 ROM so it was bitch moving that around. But I think my body is slowly getting conditioned for the heavy weights. I should be hitting 315 for full ROM for reps in a month. Good stuff.

Weight: 239.0. Gained about a 1.5 lbs after my cheat meal. Hope its muscle.

nice wo man, today is my cheat day.... i cant wait for some real food!!!

Joseb
04-28-08, 9:27 pm
Monday 28 April

5 min cardio
Flat bench - WU135, WU225
Flat bench lockouts (5 hole) - WU225, 315-5,6 365-3,4 315-5,6
Explosive deadlift - 135-15,15 185-15,14
Explosive BB row - 135-10,10 185-7,9
BB Shrugs - WU225, 315-4, 365-5,5,6,6,5 (PR) (going up next workout)
Cpt Chair leg raise - 17.5lbs -11,11,10 (going up next time)

Good times. Felt pretty energized for my workout. Those speed sets did sap my glycogen a bit. I need to possibly rethink the ordering. First time I did lockouts on the 5 hole - a very different experience. Its slightly more then 1/2 ROM so it was bitch moving that around. But I think my body is slowly getting conditioned for the heavy weights. I should be hitting 315 for full ROM for reps in a month. Good stuff.

Weight: 239.0. Gained about a 1.5 lbs after my cheat meal. Hope its muscle.

bro. in all probability.. its just the food and water retention from all the carbs.

Tempus
04-28-08, 10:43 pm
bro. in all probability.. its just the food and water retention from all the carbs.

No. I want to live my dream. Its all muscle. ;)

SQUAT or DIE!
04-29-08, 4:25 am
No. I want to live my dream. Its all muscle. ;)

damn right it is bro!!! what is this retention non sense... i will hear non of it..

cheat meals are the shit dreams are made of.... greatest time of my life tonight..

Tempus
04-29-08, 6:40 pm
Tuesday 29 April

10 min cardio
Squats - WUbar, WU135, WU225, 275-4, 315-2, 365-0, 315-2, 315-2, 275-5,5,5,6
Squats - 155-10 (jump), 155-10 (jump w/ 10 sec pause) 155-10 (explosive)
lying leg curls - WU110, 165-4,4,3,4,4
Standing calf raise - WU155, WU245, WU300+plate, WU300+3 plates, 300+5plates - 5,4,4,4,4
Good mornings - 135-10, 135-10, 185-5,5,5
Deadlifts (explosive) 135-1 (10 sets), 185-1 (10 sets)

Good times. Took 365 to parallel just fine. Tried to take it to the hole but just didn't have the glutes for it. Nearly got it going but broke form and had to bail. Haven't done singles in too long. Going to try and rotate them back in. Still was a blast. Threw a few more 315s in there so I didn't feel too lonely. Then did my 275s for fun and fame. Had a hard time walking back to the office. I love leg day.

Weight; 238.0

LWSniper14
04-29-08, 7:04 pm
Tempus,

Congratulations on getting your life in order. Also, the workouts look solid. By those numbers, you are definitely strong.

Keep up the good work,

Greg

Tempus
04-29-08, 7:07 pm
Tempus,

Congratulations on getting your life in order. Also, the workouts look solid. By those numbers, you are definitely strong.

Keep up the good work,

Greg

Thanks for the support bro.

Lunatic001
04-29-08, 7:32 pm
Went through your log bro.....looks like you got your training down to a perfect plan....I know PR's will be a weekly thing.....can't wait to see your progress on our next ABC.....keep training hard and smart....if you need anything let me know...

Lunatic001

SQUAT or DIE!
04-29-08, 8:30 pm
Tuesday 29 April

10 min cardio
Squats - WUbar, WU135, WU225, 275-4, 315-2, 365-0, 315-2, 315-2, 275-5,5,5,6
Squats - 155-10 (jump), 155-10 (jump w/ 10 sec pause) 155-10 (explosive)
lying leg curls - WU110, 165-4,4,3,4,4
Standing calf raise - WU155, WU245, WU300+plate, WU300+3 plates, 300+5plates - 5,4,4,4,4
Good mornings - 135-10, 135-10, 185-5,5,5
Deadlifts (explosive) 135-1 (10 sets), 185-1 (10 sets)

Good times. Took 365 to parallel just fine. Tried to take it to the hole but just didn't have the glutes for it. Nearly got it going but broke form and had to bail. Haven't done singles in too long. Going to try and rotate them back in. Still was a blast. Threw a few more 315s in there so I didn't feel too lonely. Then did my 275s for fun and fame. Had a hard time walking back to the office. I love leg day.

Weight; 238.0

singles are amzing!! i love em. do em everyweek if you havent noticed...

wo looks great man..

Joseb
04-29-08, 8:37 pm
bro, i feel you on the breaking form. that happened to me today and it suckedd.
its a whole new world down there once you go below parallel. youll get it next week man.

SQUAT or DIE!
04-29-08, 8:39 pm
ive seen this on some videos but people hang bands from the top of a cage and when they squat it helps em up a bit... couldnt hurt to try if you got the equipment for it.

Joseb
04-29-08, 8:52 pm
Cheating!

SQUAT or DIE!
04-29-08, 8:55 pm
Cheating!

you say cheating i say STFU!!... lol, seriously its only to help get upward momentum going a bit, after that i dont see it surving much purpose.. id do it if i had bands... and damn it if i could use em for a 500# i think yall can use em too..

Matt Dickerson
04-29-08, 9:00 pm
Cheating!

They aren't cheating if you use them with the right purpose in mind. People add bands and chains going against the bar to accommodate resistance and create a higher bar weight at the top part of the lift. What is the difference with using reverse bands as long as you add more actual weight on the bar? None.. It really is the same difference except it feels slightly different.

SQUAT or DIE!
04-29-08, 9:02 pm
They aren't cheating if you use them with the right purpose in mind. People add bands and chains going against the bar to accommodate resistance and create a higher bar weight at the top part of the lift. What is the difference with using reverse bands as long as you add more actual weight on the bar? None.. It really is the same difference except it feels slightly different.

BAAM! i rest my case

Tempus
04-29-08, 11:37 pm
As long as you stimulate the muscle and get a good lift in, I'm all for it. If I had a set of bands I'd probably be experimenting to see what fits and what makes the day more fun.

SQUAT or DIE!
04-29-08, 11:40 pm
As long as you stimulate the muscle and get a good lift in, I'm all for it. If I had a set of bands I'd probably be experimenting to see what fits and what makes the day more fun.

i think im gonna invest in some bands soon.. could go well with my front squat harness....

Tempus
04-29-08, 11:41 pm
Went through your log bro.....looks like you got your training down to a perfect plan....I know PR's will be a weekly thing.....can't wait to see your progress on our next ABC.....keep training hard and smart....if you need anything let me know...

Lunatic001

Thanks man. I'm just trying to keep the intensity high enough so I can represent well when we do the venice ABC.

Tempus
05-01-08, 1:04 am
Wedneday 30 April

** OFF **

Was running and fever last night and its my birthday. So I figured I'd rest up and hit shoulders extra hard tomorrow.

SQUAT or DIE!
05-01-08, 1:05 am
Wedneday 30 April

** OFF **

Was running and fever last night and its my birthday. So I figured I'd rest up and hit shoulders extra hard tomorrow.

hell of a wo man.. lol

happy birthday!

Joseb
05-01-08, 1:08 am
huh..
woman?
im lost.
DUDE! DONT TAKE ANY PAIN KILLERS, IBUEPROFEN STUNTS MUSCLE GROWTH!!!

SQUAT or DIE!
05-01-08, 1:13 am
huh..
woman?
im lost.
DUDE! DONT TAKE ANY PAIN KILLERS, IBUEPROFEN STUNTS MUSCLE GROWTH!!!

UH OH!! well im glad i learned that.. is it just if its take pwo or just in general

and i meant workout (wo) man... sarcasm cause he took the day off.....

Lunatic001
05-01-08, 1:50 am
Wedneday 30 April

** OFF **

Was running and fever last night and its my birthday. So I figured I'd rest up and hit shoulders extra hard tomorrow.

Happy birthday bro!!! enjoy your day....kill them shoulders tommorrow!!

Tempus
05-01-08, 3:58 am
Happy birthday bro!!! enjoy your day....kill them shoulders tommorrow!!

Thanks bro. I will. I'm gonna fuck up a pair of 100s for the shoulder press. That'll make me feel good.

Tempus
05-01-08, 6:16 pm
Thursday 01 May 08

10 min cardio
seated DB shoulder press - WU50, WU65, 80-4, 90-2, 100-5,5,4,5,4
BB upright row - bar-20, 85-8, 125-5,5,4,4,4
BB shrugs (explosive) - 225-20, 18 (burnout sets)
standing one arm side lateral raise - 30-5,6,6
reverse pec deck - 80-10, 140-6, 180-5,6,4

Fun times. Those 100s nearly kicked my ass - I missed getting one up to my shoulder on the last 2 sets. Nearly fell off the bench. Explosive shrugs are fun as hell. On the advice of Matty D I've added explosive deads and shrugs to my mix to help get my power clean form intact and get my general speed up. It'll take a few months but I think it will be worth it. Good lift though. My shoulders are pumped and sore as hell.

Weight: 238.6 - had a bit of a cheat thing going yesterday. Wasn't feeling well in the morning and my weight was 234.8 - a 3 lb drop in a day. So I had a few carbs at lunch to give me some energy against the cold/flu. And then I had a small birthday frozen yogurt at dinner. I guess one upplanned cheat won't kill me - but I'll do an extra hour of cardio this weekend just in case. Gotta be ready for the next ABC.

Lunatic001
05-01-08, 6:36 pm
Thursday 01 May 08

10 min cardio
seated DB shoulder press - WU50, WU65, 80-4, 90-2, 100-5,5,4,5,4
BB upright row - bar-20, 85-8, 125-5,5,4,4,4
BB shrugs (explosive) - 225-20, 18 (burnout sets)
standing one arm side lateral raise - 30-5,6,6
reverse pec deck - 80-10, 140-6, 180-5,6,4

Fun times. Those 100s nearly kicked my ass - I missed getting one up to my shoulder on the last 2 sets. Nearly fell off the bench. Explosive shrugs are fun as hell. On the advice of Matty D I've added explosive deads and shrugs to my mix to help get my power clean form intact and get my general speed up. It'll take a few months but I think it will be worth it. Good lift though. My shoulders are pumped and sore as hell.

Weight: 238.6 - had a bit of a cheat thing going yesterday. Wasn't feeling well in the morning and my weight was 234.8 - a 3 lb drop in a day. So I had a few carbs at lunch to give me some energy against the cold/flu. And then I had a small birthday frozen yogurt at dinner. I guess one upplanned cheat won't kill me - but I'll do an extra hour of cardio this weekend just in case. Gotta be ready for the next ABC.

100's are always fun to lift.....hope you feel better!! those explosive movements will take your power cleans....I say if you leave with pump, you had a great workout!!

Tempus
05-02-08, 9:53 pm
Friday 02 May

10 min cardio
Deadlift - WU135, WU225, 315-5, 365-2, 405-1, 435-1(PR), 315-4,5,5,5,5
BB row - WU135, 185-4, 255-3 (PR), 255-2, 225-5,4
one arm DB row - 100-10,8
Bench press (explosive)- 135-10, 185-5,20,15, 135-20, bar-20, 95-20
Cpt Chair leg raise - 17.5-11,10,10

Hit a deadlift PR. Very happy with that. That was a complete burnout of a workout and I'm just dragging ass now. Need some food.

Weight: 238.4

SQUAT or DIE!
05-02-08, 10:35 pm
Friday 02 May

10 min cardio
Deadlift - WU135, WU225, 315-5, 365-2, 405-1, 435-1(PR), 315-4,5,5,5,5
BB row - WU135, 185-4, 255-3 (PR), 255-2, 225-5,4
one arm DB row - 100-10,8
Bench press (explosive)- 135-10, 185-5,20,15, 135-20, bar-20, 95-20
Cpt Chair leg raise - 17.5-11,10,10

Hit a deadlift PR. Very happy with that. That was a complete burnout of a workout and I'm just dragging ass now. Need some food.

Weight: 238.4

sweet pulls man.. ill be there pretty quick

Tempus
05-03-08, 12:06 am
Can't wait for the company ;)

435 actually pulled easier than I thought it would. I might have been able to go up a little more. 405 just jumped up.

SQUAT or DIE!
05-03-08, 1:00 am
Can't wait for the company ;)

435 actually pulled easier than I thought it would. I might have been able to go up a little more. 405 just jumped up.

lucky i barely got 403 after my wo... fried the back.. but since i can pull again i think itll be a matter of weeks..

Tempus
05-03-08, 1:24 am
I don't think my grip can handle anything over 450. It was failing on the 5th rep of the 315 and then totally was gone for the rows. I just couldn't hold on to anything.

SQUAT or DIE!
05-03-08, 1:30 am
I don't think my grip can handle anything over 450. It was failing on the 5th rep of the 315 and then totally was gone for the rows. I just couldn't hold on to anything.

you throwin in any forearm work in your wo's?? its helped me alot after just a few weeks.. i dont think i can pull over 400 with out straps still...

Tempus
05-03-08, 1:46 am
I'm spotty with my forearm work. But I row and do deads 2x a week. I usually try to get some in on sunday.

SQUAT or DIE!
05-03-08, 2:13 am
I'm spotty with my forearm work. But I row and do deads 2x a week. I usually try to get some in on sunday.

sounds decent.. i have an entire day dedicated to them... until i can do full body splits again..

Tempus
05-05-08, 6:12 pm
Sat 03 May
** OFF **

Sun 04 May
** OFF **


Monday 05 May 08

10 min cardio
Flat bench - WUbar, 135-11, 135-12, 185-8, 185-7, 225-6, 225-5
Lockout bench press (6 hole) - 225-10, 315-8, 405-5,5,5,5,5
Lockout bench press (5 hole) - 315-4,5,5,6,5
BB Shrug - 135-20, 225-10, 315-4, 405-4,3,3,3,2 (PR) 225-19
BB row ss deadlift (both explosive) - bar-12,12 135-10,10 135-10,10 185-8,8
Cpt chair leg raise - 20lbs-10,9,8

Had a fun workout. My shoulders are starting to be okay with the weight. Much less pain and discomfort this time around. 315 is feeling good. Since I don't have a spotter, I'll probably try it from the 4 hole next week. That will have the bar fist distance off my chest. Not a full ROM but better than failing with 315 on bench with no spotter.

Did a PR on shrugs (405x4) so I'm pretty happy. Ran out of gas on my super set. Damn no carbs. I had a nice cheat meal this weekend. I guess you need to have spare carbs following in the blood stream to really pick it up. But I also did far more bench volume than normal so that might be part of it. I was utterly smoked after the super set. Just walking over to do leg raises was a bitch. Good times.

Weight: 237.0 - since thats after my cheat meal weekend, I should be up an extra lb or so. Veins are continuing to come in on my arms. Pretty cool. Haven't seen those in years.

SQUAT or DIE!
05-05-08, 6:45 pm
Sat 03 May
** OFF **

Sun 04 May
** OFF **


Monday 05 May 08

10 min cardio
Flat bench - WUbar, 135-11, 135-12, 185-8, 185-7, 225-6, 225-5
Lockout bench press (6 hole) - 225-10, 315-8, 405-5,5,5,5,5
Lockout bench press (5 hole) - 315-4,5,5,6,5
BB Shrug - 135-20, 225-10, 315-4, 405-4,3,3,3,2 (PR) 225-19
BB row ss deadlift (both explosive) - bar-12,12 135-10,10 135-10,10 185-8,8
Cpt chair leg raise - 20lbs-10,9,8

Had a fun workout. My shoulders are starting to be okay with the weight. Much less pain and discomfort this time around. 315 is feeling good. Since I don't have a spotter, I'll probably try it from the 4 hole next week. That will have the bar fist distance off my chest. Not a full ROM but better than failing with 315 on bench with no spotter.

Did a PR on shrugs (405x4) so I'm pretty happy. Ran out of gas on my super set. Damn no carbs. I had a nice cheat meal this weekend. I guess you need to have spare carbs following in the blood stream to really pick it up. But I also did far more bench volume than normal so that might be part of it. I was utterly smoked after the super set. Just walking over to do leg raises was a bitch. Good times.

Weight: 237.0 - since thats after my cheat meal weekend, I should be up an extra lb or so. Veins are continuing to come in on my arms. Pretty cool. Haven't seen those in years.


nice wo man.. nice PR too!

Tempus
05-06-08, 6:31 pm
Tuesday 06 May 08

10 min cardio
Squat (atg)- bar-15, 135-10, 135-8, 225-5, 225-5, 275-4, 315-3,3,3,3,4(Pr) 225-10
Squat (atg explosive) - 135-15, 135-15
Lying Leg Curl - 110-10, 150-5, 190-2,2,2 (PR) 150-8
Standing Calf raise - WU180-20, WU225-10, WU300-10, WU300-10
Seated calf raise - 4 plates - 5,6,5,6,6 2 plates - 18 (burn out)


Slowly getting used to the whole 315 ATG thing. Had a little nerve tingle in my right foot on my second set. Loosened the laces and everything was okay after that so I'm guessing it was just a pinch. Still freaked me out. Feeling okay but not uber strong. My hips just don't seem happy with the weight. I need to find a good isolation move for it. I'm open to any suggestions. I'm planning on staying at 315 until I hit a solid 5x5 on it.

Weight: 235.4 -- Still coming down. Still feeling pretty good. Energy level wasn't totally there today probably due to the lack of good sleep over the last 2 nights and a little lack of food yesterday. Was a bit off on my total intake. Will try and be better today.

SQUAT or DIE!
05-06-08, 10:29 pm
Tuesday 06 May 08

10 min cardio
Squat (atg)- bar-15, 135-10, 135-8, 225-5, 225-5, 275-4, 315-3,3,3,3,4(Pr) 225-10
Squat (atg explosive) - 135-15, 135-15
Lying Leg Curl - 110-10, 150-5, 190-2,2,2 (PR) 150-8
Standing Calf raise - WU180-20, WU225-10, WU300-10, WU300-10
Seated calf raise - 4 plates - 5,6,5,6,6 2 plates - 18 (burn out)


Slowly getting used to the whole 315 ATG thing. Had a little nerve tingle in my right foot on my second set. Loosened the laces and everything was okay after that so I'm guessing it was just a pinch. Still freaked me out. Feeling okay but not uber strong. My hips just don't seem happy with the weight. I need to find a good isolation move for it. I'm open to any suggestions. I'm planning on staying at 315 until I hit a solid 5x5 on it.

Weight: 235.4 -- Still coming down. Still feeling pretty good. Energy level wasn't totally there today probably due to the lack of good sleep over the last 2 nights and a little lack of food yesterday. Was a bit off on my total intake. Will try and be better today.

man i feel ya on the whole getting used to, hips and knees arent exactly friends with my heavy squats or high reps..

the 5x5 will come soon, im tryin that with 405.. i got one set so far. lol

weight seems to be coming along nice man..

Tempus
05-07-08, 12:27 am
Yeah its all slowly coming together. I just need to up my rest a little. We should be on 26 hr days.

Lunatic001
05-07-08, 1:38 am
Wheels of steel brother...everything will get on track as long as you stay focused and train hard but smart....I'LL KEEP YOU ON TRACK....

Tempus
05-07-08, 2:32 am
Wheels of steel brother...everything will get on track as long as you stay focused and train hard but smart....I'LL KEEP YOU ON TRACK....

I'm counting on it bro. That way I can be big enough to lift with the big kids at the LA ABC.

Joseb
05-07-08, 1:04 pm
how do you feel when you get down there in the pit? theres no feeling like going atg.

Tempus
05-07-08, 6:16 pm
how do you feel when you get down there in the pit? theres no feeling like going atg.

Yeah. I've been doing ATG for the last few months exclusively. My hip flexors seem to be the weak link in my posterior chain right now so I'm thinking about how to isolate them with heavy weights for a few weeks. When I'm in the hole and try to fire it up, I can just feel them dropping out. I've got the lower back and quad power to hit it much heavier than 315.

Tempus
05-07-08, 6:18 pm
Wednesday 07 May 08

15 min cardio
EZ bar curls - 55-10, 75-8, 90-4, 100-6, 105*-4(1),3(2),2(2),2(2),2(3) 75-12,10,8
Standing Alt Hammer curls ss Seated Con Curls - 30-10/20-8 25-12/17.5-10 25-11(4)/20-7(3),7(3)
EZ bar curl - bar-20,28 (upper 1/2 partials only)
Cpt Chair Leg Raise - 22.5lbs-10,8,8
22 min cardio

Felt good. Was just going to do some cardio but go bored and figured it would be more fun to hit my bis. Tried to hit them heavy and then go into some occlusion to play the fascia expansion game. I think it worked cuz I got a pump from hell.

Weight: 235.4 (no change)

SQUAT or DIE!
05-07-08, 6:35 pm
Wednesday 07 May 08

15 min cardio
EZ bar curls - 55-10, 75-8, 90-4, 100-6, 105*-4(1),3(2),2(2),2(2),2(3) 75-12,10,8
Standing Alt Hammer curls ss Seated Con Curls - 30-10/20-8 25-12/17.5-10 25-11(4)/20-7(3),7(3)
EZ bar curl - bar-20,28 (upper 1/2 partials only)
Cpt Chair Leg Raise - 22.5lbs-10,8,8
22 min cardio

Felt good. Was just going to do some cardio but go bored and figured it would be more fun to hit my bis. Tried to hit them heavy and then go into some occlusion to play the fascia expansion game. I think it worked cuz I got a pump from hell.

Weight: 235.4 (no change)

man that was a hell of a bi workout... WOW is about all i can say...

i posted my PT stuff for today if you wanna check it out.

Tempus
05-08-08, 7:09 pm
Thursday 08 May 08

Jogged outside 10 min
Smith machine shoulder press - WUbar, WU60, 100-10, 150-10, 190-5, 220-5,5,5,4,4(+4 partials) (assumed 10 lb bar)
Seated DB shoulder press - 60-12, 80-11,13
BB Upright Row (wide grip) - bar-15, 95-8, 115-6, 135-2, 125-4,4,5,4,5
BB Shrugs - 315-9,11


Was really late getting to the gym. Work sucks. So I had to jam through and skip the reverse pec deck. I tried the wide grip upright rows (slightly wider than shoulder width) after reading an article saying that it targeted the shoulders better. Not sure how accurate it is but it was a nice change of pace. I'll probably alternate wide and narrow every week. Threw in the shrugs at the end to get a little more blood in there. Felt good.

Weight: 234.2 - probably just water drop.

SQUAT or DIE!
05-08-08, 7:16 pm
nice wo man..

Tempus
05-08-08, 7:37 pm
nice wo man..

Thank you sir. I'm a bit sore. =)

Tempus
05-09-08, 6:17 pm
Friday 09 May 08

7.5 min cardio
Deadlift - WUbar, WU135, WU225, 315-3, 365-1, 405-1, 455-0, 455-0, 405-1, 405-1, 315-7, 315-8, 225-18
Incline Bench press - bar-20, 95-15, 135-10, 185-5, 225-5,5(4 partials) 135-15
Leg Raises - 22.5lbs - 10,9,9

Just out of energy today. End of week while on keto really seems to hit me if I work out 5 times. I'm really thinking of just cutting back to 4 and getting a stronger workout on thursday and friday. Then again, both my cheat meals for the last 2 weeks weren't quite as carb rich as they should have been. I'll make up for that tomorrow. Still was a decent workout. I really thought I had 455. Got it to mid-thigh on the first attempt but just couldn't lock it out. Second try was only to my knees. At that point I was gassed. Even 405 for singles was killing me after that. I'm going to start alternating rack pulls every week now instead of deadlifts to try and work on my top end.

Weight: 234.0 -- Overall feeling healthy but just lacking energy.

SQUAT or DIE!
05-09-08, 7:29 pm
Friday 09 May 08

7.5 min cardio
Deadlift - WUbar, WU135, WU225, 315-3, 365-1, 405-1, 455-0, 455-0, 405-1, 405-1, 315-7, 315-8, 225-18
Incline Bench press - bar-20, 95-15, 135-10, 185-5, 225-5,5(4 partials) 135-15
Leg Raises - 22.5lbs - 10,9,9

Just out of energy today. End of week while on keto really seems to hit me if I work out 5 times. I'm really thinking of just cutting back to 4 and getting a stronger workout on thursday and friday. Then again, both my cheat meals for the last 2 weeks weren't quite as carb rich as they should have been. I'll make up for that tomorrow. Still was a decent workout. I really thought I had 455. Got it to mid-thigh on the first attempt but just couldn't lock it out. Second try was only to my knees. At that point I was gassed. Even 405 for singles was killing me after that. I'm going to start alternating rack pulls every week now instead of deadlifts to try and work on my top end.

Weight: 234.0 -- Overall feeling healthy but just lacking energy.

i think i may have a similar problem with the energy, but i do my 2 hr marathon wo's 3-4 days a week, so that could be why.. good work on the DL.. 455 next week man. weights good too..

Tempus
05-09-08, 9:54 pm
I was looking over my diet a little more critically and I think my pre workout fat intake for the day is too low. I'm gonna try and up pre WO by 30 grams and see how I'm feeling.

Tempus
05-12-08, 7:20 pm
Monday 12 May 08

10 min cardio
Flat bench - bar-20, 135-15, 185-10, 225-10, 225-10
Lockout bench (4 hole) - 275-5,5,5 295-0 280-3,2
Lockout bench (3 hole) - 225-4 225-4
BB Shrugs - 225-10, 315-6, 425-3,3,2,2(2) (PR) 405-4,4 275-14
Leg Raise - 22.5 - 10,9,8

The low pin lockouts are crazy. Instead of doing them heavy style, like the 6 pin ones, I have to go below my normal weight. I'm doing them as singles - just hitting it, stopping on the pins, taking the tension off my arms and hitting it again. Its really sick. Starting cold from the bottom with no elastic energy built up in the muscle ... totally different then a normal bench press. 225 in the 3 hole feels like trying to push 315 off my chest. Its awesome. Even better, there is a ton less joint stress. So I can effectively workout at a "heavier" weight with no real joint stress. I'm going to be changing my workout around a little with this.

Hit a PR with my shrugs. Grip strength is getting much better. Used to fail at 365 for 4. Now I'm doing 425 for 3 and the traps are failing first. Not by much though. Still making great progress on my shrugs so I'm happy.

Forgot to weigh myself this morning.

Lunatic001
05-12-08, 7:31 pm
looks like training is on track....my journey should be updated tonight bro...thanks for keeping me on check....anything with the link for the video??

Tempus
05-12-08, 10:36 pm
Yeah. I was trying to get time to finish setting up my FTP server this weekend but ended up having to work both days. Stupid job is really getting in the way of my workouts. I had to cancel my cardio. hehe.

I should have something this week.

Lunatic001
05-13-08, 11:59 am
Yeah. I was trying to get time to finish setting up my FTP server this weekend but ended up having to work both days. Stupid job is really getting in the way of my workouts. I had to cancel my cardio. hehe.

I should have something this week.

Training looks on track bro....are you keeping your diet up??? let me know when you get that FTP (i don't know what that is) up......thanks for your help...

Lunatic001

Tempus
05-13-08, 7:22 pm
Tuesday 13 May 08

10 min cardio
Squats - WUbar, WU135, WU225, WU225, 275-3, 315-4,4,4,5,4 (PR) 185-10
Leg Press - 12 plates-6, 18 plates-6, 24 plates-5,6, 24 plates + 200 lbs-7
Lying Leg Curl - WU130, 170-4,4,3,3,3
Seated Calf Raise (5sec pause at top) - 195-10,9,8

Fun times. I wasn't expecting the squat to go so well. Last week wasn't nearly that awesome. At this rate I'll hit a solid 5x5 in the next 2 weeks. Pretty cool. Left knee wasn't feeling too good on the leg presses. Causing some joint pain. I'm going to play around with it on my next easy day and find something to rehab it a bit and see why its having trouble.

Weight: 235.0

Lunatic001
05-14-08, 12:01 pm
you'll get your 5x5 goal in no time but don't be suprised if you get more at the pace you are going....keep it up...!

SQUAT or DIE!
05-14-08, 3:15 pm
wo looked good today.. take care of that knee

Tempus
05-15-08, 12:51 am
Wednesday 14 May 08

10 min cardio
EZ bar curls - 25-10, 65-8, 85-5, 110-4(2)(1)(1), 3(1)(1)(1), 2(1)(1) 65-10,8,6
Leg Raises - 22.5-10,9,9
{
Hammer Curls - 40-5,5,5,5,5
Skull Crushers - 95-9,8,9,10
}
Cardio - 12 min

Bleh. Intensity just wasn't there. Was at work until 3am last night. Barely got 4 hrs of sleep. Workout really just sucked. Still had fun and all that and if I hadn't been in the gym and gotten the blood flowing I would have been dead but I just couldn't get it together until the very end. Every set I just felt like I was dropping a rep. Couldn't focus. All that jazz. Tomorrow will be better. Gonna try and get 8 hrs of sleep.

Weight: 233.2 - So thats still working. ;)

Tempus
05-15-08, 12:52 am
you'll get your 5x5 goal in no time but don't be suprised if you get more at the pace you are going....keep it up...!

Thanks man. I'm just taking it as it comes. If my body manages to grow a bit extra thats cool to. 500 lbs is out there and makes a good long term goal ;)

SQUAT or DIE!
05-15-08, 1:57 am
Wednesday 14 May 08

10 min cardio
EZ bar curls - 25-10, 65-8, 85-5, 110-4(2)(1)(1), 3(1)(1)(1), 2(1)(1) 65-10,8,6
Leg Raises - 22.5-10,9,9
{
Hammer Curls - 40-5,5,5,5,5
Skull Crushers - 95-9,8,9,10
}
Cardio - 12 min

Bleh. Intensity just wasn't there. Was at work until 3am last night. Barely got 4 hrs of sleep. Workout really just sucked. Still had fun and all that and if I hadn't been in the gym and gotten the blood flowing I would have been dead but I just couldn't get it together until the very end. Every set I just felt like I was dropping a rep. Couldn't focus. All that jazz. Tomorrow will be better. Gonna try and get 8 hrs of sleep.

Weight: 233.2 - So thats still working. ;)

im liking the arm day man.. great stuff...

i know how ya feel about the lack of intensity.. i was up til 430 and woke up at 8 for my PT then came back and had my GNC fiasco.. worked out and napped and im still half awake, and that was like 6 hrs ago...

man this is crazy, im doin like 30-35 min cardio several days a week, sticking to my diet best i can...still having trouble with fat intake, gonna start using OO in my shakes just to get it in... and here your just happily dropping weight.........

i think the fat could be the issue...

Tempus
05-15-08, 5:35 am
im liking the arm day man.. great stuff...

i know how ya feel about the lack of intensity.. i was up til 430 and woke up at 8 for my PT then came back and had my GNC fiasco.. worked out and napped and im still half awake, and that was like 6 hrs ago...

man this is crazy, im doin like 30-35 min cardio several days a week, sticking to my diet best i can...still having trouble with fat intake, gonna start using OO in my shakes just to get it in... and here your just happily dropping weight.........

i think the fat could be the issue...

You gotta find the diet that works for you. Play with the numbers a bit.

For me, I find it important to _never_ be hungry. If I get even the hint of hunger then I down a protein shake.

Keep a jar of PB with you at all times and hit a spoonful every hour. That will solve the fat issue. Take fish oil. Take CLA. I get 6 grams of each per day.

Tuna is important. So are eggs. I feel much better with eggs around. I know you don't like them but you might have to suck it up if you want to get serious on the weight loss.

Also, double check your food. Make sure the PB has no carbs. Make sure all your seasonings are carb free. We can go back and forth a little more on this until you settle in to keto fully. I'm here for you bro.

SQUAT or DIE!
05-15-08, 1:21 pm
You gotta find the diet that works for you. Play with the numbers a bit.

For me, I find it important to _never_ be hungry. If I get even the hint of hunger then I down a protein shake.

Keep a jar of PB with you at all times and hit a spoonful every hour. That will solve the fat issue. Take fish oil. Take CLA. I get 6 grams of each per day.

Tuna is important. So are eggs. I feel much better with eggs around. I know you don't like them but you might have to suck it up if you want to get serious on the weight loss.

Also, double check your food. Make sure the PB has no carbs. Make sure all your seasonings are carb free. We can go back and forth a little more on this until you settle in to keto fully. I'm here for you bro.


thanks bro... im gonna do that this week.. i have already checked all my seasonings, and i use naty pb- salt and peanuts only...

Tempus
05-15-08, 4:00 pm
And water man. If you aren't at 2 gallons a day you need to get there. Big key.

Are you using a fat burner at all???

Without carbs _my_ metabolism starts to slow down. I can tell because I used to be warm all the time but when I'm in keto I'm cooler. If I've been training I can tell because it shoots back up into the warm level for 4-5 hrs.

If you aren't taking a fat burning, you might want to do the gym twice a day for a while. Short time, higher intensity. Lift something for 20 min and then do 20 min of cardio.

SQUAT or DIE!
05-15-08, 4:08 pm
And water man. If you aren't at 2 gallons a day you need to get there. Big key.

Are you using a fat burner at all???

Without carbs _my_ metabolism starts to slow down. I can tell because I used to be warm all the time but when I'm in keto I'm cooler. If I've been training I can tell because it shoots back up into the warm level for 4-5 hrs.

If you aren't taking a fat burning, you might want to do the gym twice a day for a while. Short time, higher intensity. Lift something for 20 min and then do 20 min of cardio.


2?, im over a gallon.. with water from shakes and storm and all that good stuff.. plus cups of water all day..

yes i have hydroburn, take it at night, per tonis advice..
but would you still recommend 2adays for a while?

Tempus
05-15-08, 5:43 pm
2?, im over a gallon.. with water from shakes and storm and all that good stuff.. plus cups of water all day..

yes i have hydroburn, take it at night, per tonis advice..
but would you still recommend 2adays for a while?

It can't hurt. ;) If you have the time to fit it in, doing to sets of 20-30 min slow cardio spread over the day will keep your metabolic rate nice and high all day.

And, yes, 2 gallons. I'd say thats the most important thing you can do on Keto. You need the water to process all the protein. Too little and everything slows down.

SQUAT or DIE!
05-15-08, 5:50 pm
It can't hurt. ;) If you have the time to fit it in, doing to sets of 20-30 min slow cardio spread over the day will keep your metabolic rate nice and high all day.

And, yes, 2 gallons. I'd say thats the most important thing you can do on Keto. You need the water to process all the protein. Too little and everything slows down.

dude i sleep for 12 hrs at a time and then am up for like 18, i have time!! too much actually.. and if it wasnt for this damn shoulder id be in the gym much more..

ok man, im gonna have to buy some EAA stack and just dump some in a gallon and drink that plus everything else, ive noticed alot of people do that so it cant hurt, just that many more AAs im takin in..

Tempus
05-15-08, 6:58 pm
dude i sleep for 12 hrs at a time and then am up for like 18, i have time!! too much actually.. and if it wasnt for this damn shoulder id be in the gym much more..

ok man, im gonna have to buy some EAA stack and just dump some in a gallon and drink that plus everything else, ive noticed alot of people do that so it cant hurt, just that many more AAs im takin in..

Now THAT sounds like a plan.

SQUAT or DIE!
05-15-08, 7:01 pm
Now THAT sounds like a plan.

haha now i need a job to get EAA stack.. DAMN IT!!!
ok well its about time to feed the beast... chicken and OO and maybe natty pb for desert.....

Tempus
05-15-08, 11:20 pm
Thursday 15 May 08

11 min cardio

seated DB shoulder press - WU40, WU50, WU65, WU75
smith machine shoulder press - 100-10, 150-10, 190-5, 240-5,5,5,4,4 (PR) 190-8, 150-10
BB upright row (wide grip) - 45-10, 65-8, 95-8, 115-6, 135-3,3 (PR) 125-5,4,5,4,4
BB Shrugs - 225-10, 315-8, 405-3, 455-0,0 425-3,3 225-15
Reverse Pec Dec - 90-10, 120-10, 160-6, 200-3,3 180-4(1),4(2),3(1)

Gym was rather crowded since I had to move my workout to 5pm (instead of lunch time.) I wasn't planning on doing shrugs but it worked out anyways. Decided to randomly try for a 1RM at 455. Got it moving but would have had to cheat it up. Still got about 60% of the rep. Should have it in a few weeks. 425 is going up pretty solidly. 405 just flies up. Thats a really cool feeling. Shoulder press is going well - been adding some serious weight to it. Upright rows are also coming on strong. Really liking my shoulder development.

Weight: 233.2

SQUAT or DIE!
05-15-08, 11:26 pm
wo looks great, shrugs are impressive too...

Tempus
05-15-08, 11:42 pm
wo looks great, shrugs are impressive too...

Thank you sir. The poundage jumps almost every week. I guess thats my lucky genetics area. Wish my bench worked like that.

SQUAT or DIE!
05-15-08, 11:44 pm
Thank you sir. The poundage jumps almost every week. I guess thats my lucky genetics area. Wish my bench worked like that.

yeah my squat is kinda leveling off after 500.... but then again ive had alot of interuptions in my trainign regimen

Joseb
05-16-08, 12:21 am
i hate shrugs. its has sucha small rom that i dont feel any accomplishment even after i do a high weight

Tempus
05-16-08, 3:19 am
i hate shrugs. its has sucha small rom that i dont feel any accomplishment even after i do a high weight

Really? I still get some good movement. Or I just go lifter ;)

Tempus
05-16-08, 6:02 pm
Friday 16 May 08

Cardio 10 min
Deadlift - 135-10, 225-10, 315-3, 365-1, 405-1, 435-0,0 365-3
Rackpulls (1 pin) - 225-5, 315-5, 365-5, 415-3,3,2 365-3,3
Leg Raise - 22.5-10,10,10ish (last one was a little ugly)
Seated cable row - 100-15, 150-15

I thought today would be uber crappy. Running on about 4 hrs of sleep. Had to work late and then be in early. Started on deads and realized that my heavy shrugs yesterday had fried my core. Abs and back were shot. Deads actually went well but I couldn't even do the light weigths for volume. I'd just short out. Still managed to hit 405 fairly easily. Should of had 435. Both pulls were 85% there. Just didn't have the glute strength/recovery to lock it out.

Rackpulls rocked. All reps are singles done with a 2 sec pause with hands off the bar. By the midway I had the oddest feeling during my rests. I could actually feel all my abs/core almost like a wrapping under my skin and fat. I don't think I've ever exhausted my core quite like that. Also really felt it in my glutes. Same exact spot I feel is my weak area in ATG squats. So I know I'm on the right track getting these in here. Since this was my first rackpull session in years, I guess they are all PRs too ;)

Weight: 235.0 - probably due to the 3 diet cokes I had to get through the day yesterday. I usually have only 1-2 a week.

Tempus
05-17-08, 9:02 pm
SAT 17th
*off*
decided to blow off work since I've been in there for 20+ days straight. Making video games is almost no longer fun. Got 11 hrs of sleep and it was amazing. Everything I remember it being. hehe


Weight: 232.0 - so I was right about being off with 235.0 yesterday. Still maintaining a solid 2 lbs/week weight change for 8 weeks now.

Btw, those rack pulls fucking sucked. My entire back is sore from hips to head.

SQUAT or DIE!
05-17-08, 9:34 pm
SAT 17th
*off*
decided to blow off work since I've been in there for 20+ days straight. Making video games is almost no longer fun. Got 11 hrs of sleep and it was amazing. Everything I remember it being. hehe


Weight: 232.0 - so I was right about being off with 235.0 yesterday. Still maintaining a solid 2 lbs/week weight change for 8 weeks now.

Btw, those rack pulls fucking sucked. My entire back is sore from hips to head.

hehe its amzing isnt it? sleeping all day...

DAMN, i dont think ive ever been that sore from racks.. trouble standing up yeah...

weight is good as usual, bit more and youl break the 220's!

got a clean 410 DL today!! freaking amazing

Tempus
05-19-08, 6:31 pm
SUN
**OFF**
cheat meal

Monday 19 MAY 08

10 min cardio
Flat bench - bar-25, 135-10, 185-10, 235-6,6 (all warmups)
Rack bench press (3 pin) - 135-10, 185-5, 225-3,3,2,3,2 185-failure + static hold to failure
Rack bench lockouts (6 pin) - 225-10, 315-10, 405-5, 445-1,1, 405-3,4,3
BB Shrugs - 135-20, 225-10, 315-10, 405-3, 455-1,1(PR) 405-3,3,3,2(2),2 315-failure + static hold to failure (x2)
Leg Raise - 22.5-10,10,10 (PR) (going up to 25s)

Holy fuck I'm sore. Those 3 pin rack presses suck. Having to rest the weight on my chest and then blast it ever time is a killer. I feel it in my pecs like nothing else. I'm hoping it will end up being a great mass builder. Feels like it is. I really wanted to get some flyes in for a pump but I ran out of time. Shrugs went well - very happy with my progress. Didn't really expect much since I maxed last week twice (mon and thursday) but I still had a little pepper left. Back is still sore from friday - good sign.

Weight: 238.0 - go cheat meal!!

Tempus
05-19-08, 6:32 pm
hehe its amzing isnt it? sleeping all day...

DAMN, i dont think ive ever been that sore from racks.. trouble standing up yeah...

weight is good as usual, bit more and youl break the 220's!

got a clean 410 DL today!! freaking amazing

I think I was sore because of the shrugs the day before. Trying for 450ish shrugs and then coming back for a 400ish DL and rack pull the next day just adds a little extra load on things.

Congrats on your new DL PR. Very proud of you!

Lunatic001
05-19-08, 6:49 pm
Training looking good bro....that cheat meal must have been good...lol...keep training hard and smart...

Joseb
05-19-08, 7:50 pm
nice workout brother.
the 3 pin rack presses are awesome. i feel so sore after them and also i feel like they make me alot stronger after i do them.

Tempus
05-19-08, 11:25 pm
Training looking good bro....that cheat meal must have been good...lol...keep training hard and smart...

Thank you sir. You've been doing some high volume shit man. Scaring the crap out of me ;)

Can't wait to see you at the next ABC. You'll be huge.

Tempus
05-20-08, 6:37 pm
Tuesday 20 May 08

10 min cardio
Squat - WU95, WU135, WU185, WU225, 275-4, 315-5, 315-1* knee failure
Leg Extension - 10 lbs - 1* knee failure
Lying Leg Curl - 90-10, 130-8, 170-3,3,4,3,3
Reverse Grip Lat Pulldown - 100-25, 120-20
Wide grip lat pulldown (30 sec static hold) - 50-3, 100-3,3 120-3

So my little knee pain from leg press last week hadn't been bothering me at all. Totally forgot about it. Took 315 to the hole and it popped. Still managed to stand it back up but I knew that was over. Pain isn't too bad right now but I can't do any press motion - even walking up the stairs results in pain. I'm guessing its just a MCL sprain/minor tear. Gonna ice for the next few days and then see the doc if shits not better.

Taking 2 weeks off all pressing, squating, deadlifting, and anything I have to stand for. So no rackpulls or shrugs unless I find a cool way to do them seated...

Weight: 235.8

Lunatic001
05-20-08, 6:53 pm
session looked good bro, but sorry to hear about your knee...I am working around my hammie as well but we shall recover soon, just keep your head up....

Lunatic001

SQUAT or DIE!
05-20-08, 8:32 pm
Tuesday 20 May 08

10 min cardio
Squat - WU95, WU135, WU185, WU225, 275-4, 315-5, 315-1* knee failure
Leg Extension - 10 lbs - 1* knee failure
Lying Leg Curl - 90-10, 130-8, 170-3,3,4,3,3
Reverse Grip Lat Pulldown - 100-25, 120-20
Wide grip lat pulldown (30 sec static hold) - 50-3, 100-3,3 120-3

So my little knee pain from leg press last week hadn't been bothering me at all. Totally forgot about it. Took 315 to the hole and it popped. Still managed to stand it back up but I knew that was over. Pain isn't too bad right now but I can't do any press motion - even walking up the stairs results in pain. I'm guessing its just a MCL sprain/minor tear. Gonna ice for the next few days and then see the doc if shits not better.

Taking 2 weeks off all pressing, squating, deadlifting, and anything I have to stand for. So no rackpulls or shrugs unless I find a cool way to do them seated...

Weight: 235.8

good wo man..

bummer about the knee keep that thing in working order.. uhh if you know a physical therapist, ask em if they have any exercises they would recommend...

shrugs= seated DB shrugs...

Tempus
05-21-08, 1:01 am
I hate seated DB shrugs. I'm thinking I can do them in reverse on an incline bench.

Broke down and hate pizza for dinner since I didn't feel up to walking out to get food and thats what they provided tonight. Bastards.

I guess an extra mid week cheat won't kill me. Just gotta be clean again tomorrow.

SQUAT or DIE!
05-21-08, 1:03 am
I hate seated DB shrugs. I'm thinking I can do them in reverse on an incline bench.

Broke down and hate pizza for dinner since I didn't feel up to walking out to get food and thats what they provided tonight. Bastards.

I guess an extra mid week cheat won't kill me. Just gotta be clean again tomorrow.

im just trying to throw ya alternatives... MMM i had a bite, a small bite of pizza tonight.. dear lord, it was the best tasting thing ive had in forever and its not even that great of pizza.. LOL one more week and im in teh clear..

Tempus
05-21-08, 6:21 pm
im just trying to throw ya alternatives... MMM i had a bite, a small bite of pizza tonight.. dear lord, it was the best tasting thing ive had in forever and its not even that great of pizza.. LOL one more week and im in teh clear..

Thanks for the suggestion. My reluctance on the seated shrugs is that it seems to irritate my shoulders a bit. Standing BB doesn't bother them at all... maybe I'll try some low weight 50 rep range ones and treat it like shoulder rehab.

Good news: seems like its only a grade 1 sprain. Not sure what the popping sound was then - maybe it was just the knee cap shifting a little. But my ROM is good. Strength is still off but not bad. I can walk on it with no/minimal pain with my wraps on. Even w/out the wraps its not bad at all.

I'm going to staff off leg exercises and deads the rest of this week and next week but I think I can handle everything else. I was able to stand and do curls today with no problem. Pretty sweet.

Joseb
05-21-08, 6:27 pm
good luck with the maybe-injury man. they suck ass

SQUAT or DIE!
05-21-08, 6:35 pm
take it easy and get 100% soon

Tempus
05-21-08, 9:09 pm
Wednesday 21 May 08

10 min of slow ass cardio
EZ bar curls - bar-10, 30-10, 70-8, 90-5, 110-2(2),1(2),1(1) 90-4, 70-9,7
Skull crushers - 70-10, 90-8,9,8
Incline DB curls - 37.5-6, 22.5-15, 37.5-4, 22.5-12
Pushdowns - 70-20, 90-15, 120-9,8,8 90-15,12,10
two arm cable curls - 40-12, 50-8,7, 30-18
leg raise - 25-9,7,9

Knee feels better. Still keeping off it as much as I can. Tons of ice and all that jazz.

SQUAT or DIE!
05-21-08, 9:25 pm
nice wo man.. keep on treatin that knee all nice..

Tempus
05-21-08, 9:55 pm
I keep feeding it ice and rest and it keeps me from landing on my ass ;)

SQUAT or DIE!
05-21-08, 9:56 pm
I keep feeding it ice and rest and it keeps me from landing on my ass ;)

cant ask for much more than that..

so im doing my 1st 2-a-day wo since high school football...

Tempus
05-21-08, 10:10 pm
Good stuff. You'll be leaning out in no time. ;)

SQUAT or DIE!
05-21-08, 10:15 pm
Good stuff. You'll be leaning out in no time. ;)

did 20 min cardio and bis earlier and gonna do another 15-20 an tris tonight...

Tempus
05-22-08, 7:13 pm
Thursday 22 May 08

8 min cardio
Bench Press - bar-10, 95-10, 135-10, 185-10, 225-10,10 275-4,3 225-10 275-3 225-9
Rack press (3 pin) - 185-5,5,5 235-1, 205-4
One arm DB row - 55-10, 75-10, 95-10, 100-100
DB pullover - 55-10, 75-8,9,10

Knee is still getting better. Animal Flex and Cissus is a badass combo. Moved shoulders to friday (since I can't DL) and added an extra bench day.

Weight 235.8

Tempus
05-23-08, 6:42 pm
Friday 23 May 08

10 min cardio
smith seated shoulder press - bar-10, 60-10, 100-10, 150-6, 190-2,4,4,3,4
smith seated behind the neck press - 100-10,12,14,14,14
BB upright row - bar-10, 65-10, 95-8, 115-4, 135-5,4,4,3,4
BB Shrugs - 315-5, 315-12, 405-4,5,6
Leg Raise - 27.5-9,7,6

Knee feels even better. Still taking off legs next week. Might throw in deads on friday -- or just might do goodmornings and really rest it up. But it feels nearly healed under normal movement. Pretty cool.

Lift was solid. I did my shoulder presses seated on a flat bench so no back support. Very different that way. Normal I do it on a nearly vertical incline bench. I think that version was getting my pecs involved a little. It was much much hard and more shoulder focused this way. Still doing wide grip upright rows. Again - a better shoulder (mostly mid and rear) move with less trap/back help. Shrugs are just fun. ;)

Weight: 234.2 - getting back down to the 230 range. My double cheat this week messed things up good but I might I might have added some muscle from it. Arms and chest feel denser. =)

SQUAT or DIE!
05-23-08, 9:12 pm
Friday 23 May 08

10 min cardio
smith seated shoulder press - bar-10, 60-10, 100-10, 150-6, 190-2,4,4,3,4
smith seated behind the neck press - 100-10,12,14,14,14
BB upright row - bar-10, 65-10, 95-8, 115-4, 135-5,4,4,3,4
BB Shrugs - 315-5, 315-12, 405-4,5,6
Leg Raise - 27.5-9,7,6

Knee feels even better. Still taking off legs next week. Might throw in deads on friday -- or just might do goodmornings and really rest it up. But it feels nearly healed under normal movement. Pretty cool.

Lift was solid. I did my shoulder presses seated on a flat bench so no back support. Very different that way. Normal I do it on a nearly vertical incline bench. I think that version was getting my pecs involved a little. It was much much hard and more shoulder focused this way. Still doing wide grip upright rows. Again - a better shoulder (mostly mid and rear) move with less trap/back help. Shrugs are just fun. ;)

Weight: 234.2 - getting back down to the 230 range. My double cheat this week messed things up good but I might I might have added some muscle from it. Arms and chest feel denser. =)

a double cheat? WTF nobody told me that was in the rules.... lol damn..

wo looks solid.. glad to hear your knees feeling better...

just out of curiosity when did you start to feel/ notice the GH MAX kicking in..

Tempus
05-23-08, 10:16 pm
a double cheat? WTF nobody told me that was in the rules.... lol damn..

wo looks solid.. glad to hear your knees feeling better...

just out of curiosity when did you start to feel/ notice the GH MAX kicking in..

Its not in the rules. It was after I hurt my knee. Didn't have the mental strength to get my own food and the company ordered pizza....

I started feeling the love from GH MAX the next day. Mind you, I'm stacking NSC and GH MAX. Started at the same time. No other changes to my supplements 2 weeks before or after. Work up feeling rested, strong, energetic and ... well.. pretty much like I was 18 again. ;)

SQUAT or DIE!
05-23-08, 11:06 pm
Its not in the rules. It was after I hurt my knee. Didn't have the mental strength to get my own food and the company ordered pizza....

I started feeling the love from GH MAX the next day. Mind you, I'm stacking NSC and GH MAX. Started at the same time. No other changes to my supplements 2 weeks before or after. Work up feeling rested, strong, energetic and ... well.. pretty much like I was 18 again. ;)

sweet, i had a really good wo today... more reps with more weight than i did at PT this morning... im diggin this stuff.. with ZMA, which yeah crazy dreams... i dont remember em, but i woke up at 430 and was like wtf?

lol, 18?? i guess im gonna fell like im 10 or something

SQUAT or DIE!
05-25-08, 3:22 am
whats goin on tempus?

Lunatic001
05-27-08, 12:21 pm
whats goin on tempus?

X2????

Tempus
05-27-08, 6:16 pm
Sorry for the long absence (3 whole days ;) )

I decided I was overtrained (hard time falling asleep, workouts were feeling off, wasn't motivated to get up in the morning, etc) so I took the holiday weekend off from training, dieting, and everything else. Just chilled out with my new lady friend and relaxed. Oh, and atre like a pig ;)

But I got back to it today:

Tuesday 27 May 08

10 min cardio (still low and slow but I did put a little resistance on the elliptical)
flat bench - bar-20, 135-15, 185-10, 185-10, 235-6,8,9
rack press (3 pin) - 185-6, 225-5, 235-4 (PR), 225-5,4,3 (drop set 185-3, double drop close grip 185-3)
bb shrugs- 135-20, 225-15, 315-10, 315-5, 405-1, 455-1 (PR), 435-1, 405-3,2 315-11,9
incline flye- 50-5 + 60 static hold at the bottom
leg raises - 25lbs-10,8,6(5)

I really managed to focus on form. Ever set is a light touch to the chest and then (attempted) explosion back up. Not much explosion once I got up a little in the weight but I tried. Double PRs are cool. The shrug was a little iffy. I had a bit of momentum in there. But I managed it without straps or a belt so fuck it ;) I'll hit it really cleanly next time.

Knee is feeling a ton better. I'm still taking the week off from major leg work. I'll get a tad bit from shrugs and probably from rack pulls/rows. So far so good.

Weight: 241.0 - about what I'd expect from 3 days of cheat meals. ;) Still feel lean but everything feels pumped and tight with the extra glycogen and carbs. I'm probably going to skip my cheat meal with coming weekend and make sure I'm fully back in keto.

SQUAT or DIE!
05-27-08, 6:54 pm
Sorry for the long absence (3 whole days ;) )

I decided I was overtrained (hard time falling asleep, workouts were feeling off, wasn't motivated to get up in the morning, etc) so I took the holiday weekend off from training, dieting, and everything else. Just chilled out with my new lady friend and relaxed. Oh, and atre like a pig ;)

But I got back to it today:

Tuesday 27 May 08

10 min cardio (still low and slow but I did put a little resistance on the elliptical)
flat bench - bar-20, 135-15, 185-10, 185-10, 235-6,8,9
rack press (3 pin) - 185-6, 225-5, 235-4 (PR), 225-5,4,3 (drop set 185-3, double drop close grip 185-3)
bb shrugs- 135-20, 225-15, 315-10, 315-5, 405-1, 455-1 (PR), 435-1, 405-3,2 315-11,9
incline flye- 50-5 + 60 static hold at the bottom
leg raises - 25lbs-10,8,6(5)

I really managed to focus on form. Ever set is a light touch to the chest and then (attempted) explosion back up. Not much explosion once I got up a little in the weight but I tried. Double PRs are cool. The shrug was a little iffy. I had a bit of momentum in there. But I managed it without straps or a belt so fuck it ;) I'll hit it really cleanly next time.

Knee is feeling a ton better. I'm still taking the week off from major leg work. I'll get a tad bit from shrugs and probably from rack pulls/rows. So far so good.

Weight: 241.0 - about what I'd expect from 3 days of cheat meals. ;) Still feel lean but everything feels pumped and tight with the extra glycogen and carbs. I'm probably going to skip my cheat meal with coming weekend and make sure I'm fully back in keto.

OOOOO T has a new lady....

great wo.

glad you enjoyed your time off.. and the food as well

and wow im closing in on ya.. 40lbs to go and im there! lol

Joseb
05-27-08, 8:20 pm
thats AWESOME MAN. i love hitting PR's
and plus with the cheat.. the first days back from keto, i'm just laughing my ass off uncontrollably because i feel literally high from all the carbs in my veins. woot.

SQUAT or DIE!
05-27-08, 8:37 pm
thats AWESOME MAN. i love hitting PR's
and plus with the cheat.. the first days back from keto, i'm just laughing my ass off uncontrollably because i feel literally high from all the carbs in my veins. woot.

lol thats a new experience.. cant say as ive had that issue before... maybe its all the sugar?

Tempus
05-28-08, 2:58 am
I dunno - I started laughing after my close grip rack presses. But thats just cuz it was so insane. Double drop set with a boat load of lactic acid and a mega pump.

SQUAT or DIE!
05-28-08, 3:28 am
yall people on the coast have issues!!! lol.. maybe thats my problem, i laugh on heavy sets sometimes, and i do live close to the coast...

Tempus
05-28-08, 6:48 pm
Wednesday 28 May 08

10 min cardio - did normal resistance and speed on the elliptical
smith machine shoulder press - bar-20, 60-15, 100-10, 150-10, 190-4, 240-5,5,4 190-8,7
smith behind the neck press - 100-8,7 150-5,5 100-9
BB upright row - bar-7, 65-8, 95-10, 145-4 (PR), 135-5,5,4,4,5 95-11,9(5)
side lateral raise - 22.5-11,9,8
leg raise - 30lbs - 10 (PR),6,7
cable flye - 30-20,20, 40-20, 50-19,17
12 min cardio

I used an incline bench for my presses this week. Last week I did them sitting on a flat bench. But my shoulders were blown a little from benching yesterday. Felt good - good a great pump. The upright rows were awesome. Set a PR. 135 feels really really good. Movement is smooth and solid. Starting to get a massive pump. Did a drop set in to the 95 after my last 135 and then did another set of 95 with a rest pause. So pumped I couldn't lift my arms right - tried to do a light overhead extension and it just wouldn't move.

The cable flyes were thrown in for shits and giggles (buddy was working on them and I just worked in to be social) but it was probably the best exercise of the day. I really concentrated on squeezing my pecs hard during the 50s. I don't normally do that but wow... I'm gonna start. The pump was so unreal it was physically painful. I managed to push through a few more reps but it was bad enough I had to stop. No lactic acid burn just felt like the fascia was exploding.

To top it off, I've been doing some pump posing in the morning and night. Read a robert kennedy article where he suggested doing a most muscular 10 times for 10 sec to speed up pec and trap growth. I figured why not. It does seem to work. I was doing it on and off last week but now I'm being more consistent. Mentally I think its adding some size and my pumps during the workouts are unreal.

Weight: 236.8 - Energy levels felt off. About the same as starting keto over. Should be fine by saturday. Veins are coming back in. Knee is feeling better. Still keeping it away from leg exercises. I'll add in some light extensions for reps later this week.

SQUAT or DIE!
05-29-08, 4:08 am
good wo man..

Tempus
05-29-08, 6:38 pm
Thursday 29 May 08

10 min cardio
lat pulldown - 50-20, 100-15, 150-10, 180-7
Rack Pulls - bar-10, 135-10, 225-5, 315-5, 405-1, 455-1, 495-1 (PR) , 525-0, 495-1,1 405-4,4,3 315-10,10
Deadlift - 135-10, 225-10, 315-6,4,4
Bent over BB row - 225-4, 205-5,5,4,4
10 min cardio

I wasn't planning on pull today but I was feeling pretty good. Knee held up very well. Still a bit sore on stairs and all that. Barely missed the 525. I got it about 50% of the way up but my back and grip gave out about the same time. No belt and no straps so I didn't expect to be able to get much higher than this yet. Hoping to break 600 in the next 2 months. =)

Weight: 234.6 - starting to settle back into my keto weight. Should be down to 232 again this weekend. Energy levels were still low today. I compensated by throwing down some extra caffine. Not sure if its switching from 3 days of carbs back to keto or if its b/c I worked till 2am and didn't sleep enough. Or both. Either way I'm tired. Won't really be able to sleep much until sat night/sunday morning. We are doing per-cert this weekend.

Tempus
05-29-08, 6:41 pm
good wo man..

Thank you sir. Felt awesome. My shoulders are still tired as fuck.

SQUAT or DIE!
05-29-08, 6:43 pm
Thank you sir. Felt awesome. My shoulders are still tired as fuck.

mine are gonna be SOOOOORE tomorrow.. i tried out ants 6 way raises today with my back... that is some intense stuff, plus all the rows and pulls.. i gotta watch it... my numbers are goin up liek crazy, but i dont think my shoulder is ready for that yet

Tempus
05-31-08, 3:51 pm
Friday 30 May 08

**OFF**

bad problem at work. Ended up working through lunch and dinner and missed the gym. Oh well. Extra rest is good.

weight: 233.6

Tempus
05-31-08, 6:23 pm
Saturday 31 May 08

10 min cardio
incline bench press - 115-10, 135-10, 185-10, 225-5,5,5,5,4
incline flyes - 40-8, 50-6+30 ssec static, 5 + 30 sec static
EZ bar curl - 50-10, 75-8,8
cable flyes - 30-20, 40-20, 50-15, 60-15,15+partials
incline db curls - 32.5-9,8 37.5-5
leg raise - 30lbs-9,8,8
skull crushers - 65-15,18
db pullover - 50-15, 60-15, 75-10, 90-6, 100-5,5,5
preacher curls (2/7/2/7)- 45-20, 70-10,10,10(6)(6)

Weight: 235.0 - mirror says I'm packing on some upperbody mass. Especially traps and lats. Chest looks fuller too. Arms are back to about as vascular as I've ever seen them. Pretty fucking cool.

Tempus
06-02-08, 9:11 pm
Monday 02 JUNE 08

7 min cardio
BB shrugs - 135-20, 225-15, 315-5, 365-1, 405-1, 465-1, 455-1, 425-1,1 405-2,3,2 365-5,6(2) 315-9,10,9
Rack press (3 pin) - 135-10, 225-5,5 235-4 205-6,5 185-9,6
Leg Raise - 30lbs -10,9,6
Cable Flyes - 45-20, 50-15,20
28 min cardio

Fucking tired. Worked 20 hrs this weekend. Haven't slept enough. Still a solid workout but I'm drained. Need food and sleep.

Weight: 236.2 - go cheat meal!

SQUAT or DIE!
06-03-08, 3:31 am
Monday 02 JUNE 08

7 min cardio
BB shrugs - 135-20, 225-15, 315-5, 365-1, 405-1, 465-1, 455-1, 425-1,1 405-2,3,2 365-5,6(2) 315-9,10,9
Rack press (3 pin) - 135-10, 225-5,5 235-4 205-6,5 185-9,6
Leg Raise - 30lbs -10,9,6
Cable Flyes - 45-20, 50-15,20
28 min cardio

Fucking tired. Worked 20 hrs this weekend. Haven't slept enough. Still a solid workout but I'm drained. Need food and sleep.

Weight: 236.2 - go cheat meal!

damn son... great shrugs... 20hrs of work, how much sleep????
ive gained back like 6 lbs according to my parents scale... i need to check mine to see if its right.. thats still a week+ away... back up to 285-86 according to that scale.. but ive eaten fairly bad since i got back... im gone most of the day and its hard to eat clean while im out but i try.

fly numbers are lookin good too...

Tempus
06-03-08, 10:33 pm
Tuesday 03 June

10 min cardio
warmup single leg extension - 10lbs - 4 sets (didn't count the reps)
Squat ss Good Morning - bar-10, 95-10, 135-8,8,5 185-5,5,5 155-5,5
Squat - partial resps 135-3 sets (didn't count the reps)
incline lying leg curl - 100-10,12,10,10
seated calf raise - 45-10, 90-10, 135-8,8,7,6
10 min cardio

Knee is starting to feel better. Discomfort started at the end of the 2nd set of 185 so I backed off. Superseting with good mornings sucked. Probably do that once a month, especially once I'm healed up.

Weight: 234.0

Angst
06-03-08, 10:44 pm
Looking good bro, I see that you're making good progress, keep up the good work.

Quick question, I read that you work for a video game company, I'm thinking about getting a Xbox, mainly because I'm addicted to Gear of War, one of the best game I ever played. I'll probably have to get a used xbox to save some money, now do I have to worry about that red circle of death thing?

Tempus
06-03-08, 11:35 pm
damn son... great shrugs... 20hrs of work, how much sleep????
ive gained back like 6 lbs according to my parents scale... i need to check mine to see if its right.. thats still a week+ away... back up to 285-86 according to that scale.. but ive eaten fairly bad since i got back... im gone most of the day and its hard to eat clean while im out but i try.

fly numbers are lookin good too...


First 1-2% is just going to be water weight as your body starts holding glycogen and that attracts water. Don't fret too much. Just eat clean and you'll still be cutting fat.

20 hrs of work over two days so I still got 5-6 hrs a night. Plus travel time and that was my whole weekend.

SQUAT or DIE!
06-04-08, 1:02 am
First 1-2% is just going to be water weight as your body starts holding glycogen and that attracts water. Don't fret too much. Just eat clean and you'll still be cutting fat.

20 hrs of work over two days so I still got 5-6 hrs a night. Plus travel time and that was my whole weekend.

thanks man..

Tempus
06-04-08, 6:23 pm
Wednesday 04 June 08

10 min cardio
smith behind the neck press - 60-12,12 100-10, 150-4, 170-5,4,3 strip set 170-3/150-5/120-6/80-8 80-12,12
smith front shoulder press - 80-10, 100-10, 150-10
BB upright row - bar-10, 85-10, 115-6, 145-4,4,3 135-4,4 115-5,6
leg raise - 30lbs-10,8,8
lateral raise - 25lbs-6,7,7
30 min cardio

Good shoulder workout. Delts were still a bit fried from the benching on monday. Did the smith sets with no back support in an effort to keep the pecs out of it. Really felt the behinds in the rear delts as well as the medials. Fronts were fried too but I didn't notice until I tried to hold myself up for the leg raises.

End of session cardio was a beast. Felt that "switch" about 15 min in where I ran out of glycogen and went into deeper fat burning mode. Going to try and get in 4 sessions a week this month and move up to 5 next month.

Weight: 235.0

Lunatic001
06-04-08, 6:29 pm
sounds like a plan...cardio always sucks...lol...keep up the good work....

SQUAT or DIE!
06-04-08, 6:41 pm
man i cant wait to get back to cardio... lol did i just say that??

good wo man.

you like the smitty behind the neck??

Tempus
06-04-08, 11:45 pm
man i cant wait to get back to cardio... lol did i just say that??

good wo man.

you like the smitty behind the neck??


Thanks man.

My craptastic gym doesn't have a mil press station so I'm stuck with smith or power rack. Right now I'm hitting it on the smith but I'll be alternating weekly later on. I'm also without a spotter and I'm trying to do failure training with those strip sets and drop sets so smith is much safer.

tanktwism
06-05-08, 5:30 am
Good seeing you at the gym bro. Surprising too - guess sporting the Animal flag helps.

You see me up there and need a spot, let me know.

Tank

Tempus
06-05-08, 3:52 pm
Good seeing you at the gym bro. Surprising too - guess sporting the Animal flag helps.

You see me up there and need a spot, let me know.

Tank

Yeah man, great to see you sporting the colors. Looks like you were having a beast of a leg day.

Thanks for the spot offer. It goes both ways. I'm there M-F at lunch.

Tempus
06-05-08, 6:54 pm
Thursday 05 June 08

10 min cardio
rack pull (2 pin) - 135-10, 225-10, 315-5, 405-1, 455-1, 495-1, 545-0,0, 515-0,0 495-1, 500-0, 495-1,1 455-2,1,0 405-5,5 365-5 315-8,10 255-10,10
30 min cardio

My grip just gave out over 495. At 545 and 515 the bar was just welded down. Once I backed off a bit things were good. Ripped the middle callus off my left hand. Hurts like hell!

Weight: 233.2

SQUAT or DIE!
06-05-08, 7:07 pm
sick rack pulls man...

Tempus
06-05-08, 8:58 pm
sick rack pulls man...

thx bro. Its odd 495 goes up nice. I feel it but it just wants to go up. After than I can't seem to keep my grip. Maybe I should start using straps. Or maybe working forearms ;)

I'm thinking about alternating my shrugs and only doing heavy (over 350) shrugs every other week.

FourThirty
06-05-08, 8:59 pm
495! Nice!

Tempus
06-06-08, 12:55 am
I really want 545 though. Maybe next week.

Tempus
06-06-08, 6:49 pm
Friday 06 June 08

10 min cardio
Bench press - bar-30, 95-30, 135-30, 155-30, 165-22, 225-5, 185-10, 235-5, 185-10, 245-4, 255-3(1)
Inclined DB flye - 60-5, 5+static hold 40-12,12
cable flyes ss leg raises - 50-15/30lbs-9, 60-15(8)/30lbs-8, 60-13(6)/30lbs-8
30 min cardio

Decided I needed to balance out my low rep days with some high rep because my chest just isn't responding as well to low rep. After reading a little iron man article on football players doing 225 for 30-35 reps, I figured a 30 rep max test would be fun. It sucked. But all the heavy sets after already had a pump going. Didn't get as many reps as before but the failure was great. I'm going to work up to 185 for 30.

Weight: 232.6 - The extra cardio is really helping. Hopefully I'll be able to sneak in a few longer sessions on the weekend as well.

Lunatic001
06-06-08, 6:52 pm
workouts are looking great bro....consistent and making progress...can't wait to catch up on the next ABC....keep training hard and smart....

Tempus
06-07-08, 7:59 pm
workouts are looking great bro....consistent and making progress...can't wait to catch up on the next ABC....keep training hard and smart....


Thanks bro. I'm trying. You guys are great support.

Tempus
06-08-08, 6:25 am
07 June 08

10 min cardio
Standing EZ bar curls - bar-8, 35-10, 65-6, 85-2, 115-2,2(1),2(5), 65-12,8,6
tri-set
incline DB curls - 20-12,10,12
DB pullover 65-11, 85-10,7,5
seated DB overhead extension - 35-14, 50-11,10,9

concentration curls - 20-15, 30-(5/0/X) 8,6
-superset
pushdowns - 100-22,21,18
ezbar curls - 55-12,6,6 (5/0/X)

30 min cardio
machine crunches - 60-18,16,20

Weight: 231.0