View Full Version : IRBS' Road Less Traveled
Thanks guys!!
So I went golfing this morning for the first time in about a year and a half and actually pulled off 2 birdies and a handful of pars. Really suprised myself. The triple bogeys hurt though, hahahaha.
I am about to grill 4lbs of lean sirloin that I got for $11.00. Oh yeah baby, this is gonna be gooooooddddd.
-Define Your Self-
06-02-07, 8:29 pm
i went the other day too- i didnt do nearly as good as you but it was fun- beat all my friends in the long drive comp. we had cuz we ran out of time to play the 18th nice top see some other lifters playin
Yesterday:
25min Elliptical
Today:
ME Bench
BW: 232
RAW Flat Bench:
135x12
135x10
225x5
295x3
325x1
365x1
385x0 (Fell out of the groove, drifted towards my head a little, I shouldve gotten it...)
Repouts:
225x16 (Couldve forced 20 out, but I had no spotter)
Incline Hammer Strength Prees:
3platesx10
4platesx8
5platesx6
Overhead Tricep Extension (Machine):
3 sets of 8, whole stack
DB Floor Press:
45x12
70x10
70x10
Single Arm Tricep Extension:
3 sets of 8, dont remember the weight, as heavy as I could go @ this point
Cardio:
Walked 1/2 mile
Good session. I was solo again today, didnt use a spotter until the last set on flat bench. I was flat back benching today, so no arching, my back is giving me fits right now, was trying to lift heavy and still be able to move the rest of the day, haha. Like I said above, 385 should have gone, but when I got about 2in from my chest it drifted back on me and just fell out of my groove, so I missed it. Couldve gotten 20 on the repouts, but I didnt want to have to do a Zercher (sp?) Squat if I burned out, haha. Everything else was run of the mill. Did light cardio today bc I hit it pretty hard yesterday.
Later.
Just got my pinch test to check my bodyfat, I am between 13.5 and 14% right now. I would like to get to 10%, but I'm not getting all caught up in the numbers too much, we'll see what the mirror says.
Been skimming through to see what I have missed. How is the diet coming along? Are you pleased with your BF results so far? What other changes have you noticed?
tek52086
06-05-07, 12:12 am
Been skimming through to see what I have missed. How is the diet coming along? Are you pleased with your BF results so far? What other changes have you noticed?
yeha man, post some pics haha
Yes I am very pleased so far. I took pics after my first week on the diet and will take them again at the end of this week. I have dropped about 8lbs so far. The last time I dieted hardcore I lost way too fast, wasnt taking in enough calories, and just went about it all wrong. This time, thanks to Toni hookin me up, I have a much better plan and a diet that I dont lose my mind over. I am pleased with my progress but not satisfied. I would like to get to sub 10%BF and then go from there. I'll post some progress pics later this week.
The best part is I havent noticed a significant drop in strength while dieting this time. Last time I cut I just got weak, plain and simple. This time the carb cycling has allowed me to maintain strength very well, which I am very pleased with. Also, I am a big believer in Storm now. I drink it while I lift and that stuff is awesome. If I can be at 220-225lbs and maintain strength at 90-95% of where I was I will be stoked. Who knows, I may even get stronger, haha.
BACK
Rack Pulls (From just below the knee):
Barx15
135x12
225x8
225x8
225x8 (See my comments and I will explain the low numbers)
Wide Grip Pulldowns:
120x8
150x8
170x8
200x8
Low Cable Rows:
120x8
150x8
170x8
190x8
Cardio:
Walked on the track and a good clip for about 20 min, hitting the Elliptical tonight.
Well, lets just say today was a real eye opener. I wont be pulling for a while. My back is just not going to allow me too. I tried to start my usual climb up in weight after I was warm, but no dice. 315...back would not stabalize and support it, 275...same deal. So I just stayed strict, slow, and controlled with 225 and got some reps in and tried to build some strength. Sucks when I had been going 450 for reps on that exersize. Oh well, gotta use my head. I was really hoping to be pulling again soon. Like I have said before, if you dont have any lower back disk issues, consider yourself lucky. I know I could go in there and go to town, but I would end up regretting it. Just gotta stick with it. Like the tortise and the hair...slow and steady wins the race. The other sets were all normal stuff, nothing outrageous. Gonna pund my legs into submission in the morning.
Later.
Last Night:
25min Cardio on the Elliptical, pretty hardcore and difficult.
Had some sleep issues last night, so 0430 didnt happen this morning. So I am doing my leg workout saturday morning. I'll be hitting shoulders in the morning.
Later.
Last Night:
25 Min Elliptical
This Morning:
SHOULDERS
BW: 231
Smith Machine Nehind the Neck Military Presses:
Bar+1 piex12
Bar+1pie+25x10
Bar+2piesx8
Bar+1piex12
HS Military (Palms Facing):
2plates each side x 8
2plates+25 each side x 8
3plates each side x 8
3plates + 25 each side x 8
Side Lateral/Rear Delt Superset:
3 sets of 8 each
DB Shrugs:
100'sx15
100'sx15
60'sx15
100'sx15
60'sx15
Decline Situps:
3 sets of 15
Cardio:
25 min Treadclimber
Nice session. Felt good. Everything felt really light to me today, which was nice. I will probably be feeling it tommorrow. Diet: I'll be going super low Friday through Sunday, then Super High on Monday, then start back up on my schedule, adding another low day in. So starting next Tuesday I will be on a low, low, low, med, high rotation. Whew!!! Toni is kickin my butt with the diet, but I am getting the results I want, so its all good. I am at 231lbs today, so the weight is coming off the right way this time!! I am definately triming up much better this time.
Later.
Pokoritel
06-07-07, 11:00 am
BACK
Rack Pulls (From just below the knee):
Barx15
135x12
225x8
225x8
225x8 (See my comments and I will explain the low numbers)
Wide Grip Pulldowns:
120x8
150x8
170x8
200x8
Low Cable Rows:
120x8
150x8
170x8
190x8
Cardio:
Walked on the track and a good clip for about 20 min, hitting the Elliptical tonight.
Well, lets just say today was a real eye opener. I wont be pulling for a while. My back is just not going to allow me too. I tried to start my usual climb up in weight after I was warm, but no dice. 315...back would not stabalize and support it, 275...same deal. So I just stayed strict, slow, and controlled with 225 and got some reps in and tried to build some strength. Sucks when I had been going 450 for reps on that exersize. Oh well, gotta use my head. I was really hoping to be pulling again soon. Like I have said before, if you dont have any lower back disk issues, consider yourself lucky. I know I could go in there and go to town, but I would end up regretting it. Just gotta stick with it. Like the tortise and the hair...slow and steady wins the race. The other sets were all normal stuff, nothing outrageous. Gonna pund my legs into submission in the morning.
Later.
Smart move bro, if it aint workin why push yourself to get injured. There is always another day. Sometimes we got to take one step back to move two steps forward. Good Job Bro. Peace
Smart move bro, if it aint workin why push yourself to get injured. There is always another day. Sometimes we got to take one step back to move two steps forward. Good Job Bro. Peace
True story, thanks bro!
ARMS
BW: 230.5
Barbell Curls:
35x15 (Warmup)
55x10
75x10
95x10
115x10
Miniband Pressdowns:
3 sets of 20
Alternating DB Curls:
40x10
45x10
50x10
DB Overhead Tricep Extensions (French Press):
60x15
100x10
100x10
100x10
Preacher Curl Machine:
90x10
100x10
120x10
Single Arm Reverse Grip Tricep Extension:
60x10
60x10
60x10
Wrist Curls:
Barx20 for 3 sets
Good arm day. Everything felt like it should. I will do cardio this afternoon, I just ran out of time this morning and had to get my meals in and get to work. This is the first of 3 super low carb days in a row...here we go...
Later.
LEGS
Hack Squat:
Sledx15(Warmup)
2plates each sidex12
3plates each sidex10
4plates each sidex8 Drop Set to
3plates each sidex8 Drop Set to
2plates each sidex8
One Legged Leg Press:
2platesx12
3platesx10
4platesx8
5platesx8
6platesx6
7platesx6
Medium Stance GM's:
135x10
135x10
135x10
135x10
Pull Down Abs:
100x15
100x15
100x15
Good session. Had some knee issues so at the very end so I had to stop, but pretty pleased with the workout. I will hit some cardio tommorrow. Super Low Carb days still rockin out. I had a company picnic and dinner party yesterday and last night, which I managed to keep true to my diet on, just had to bump my super low days to sat, sun, and mon. Had my cheat meal for the week last night which was some whole wheat lasagna, 96% lean ground beef, etc. Kept the cheat within my diet restrictions, haha, so thats good. The best part was that it tasted awesome, so its all good. Benchin on Monday morning.
Later.
Big Wides
06-10-07, 1:51 pm
nice numbers, and hows the carb cycling treating ya espically on days like your last? i am thinking of doing something like that in the near future
nice numbers, and hows the carb cycling treating ya espically on days like your last? i am thinking of doing something like that in the near future
Actually it is not bad at all. I am maintaining my energy and strength really well. I am on my 4th week cycling and I am now a huge advocate for it. I have seen very nice drops in bodyweight and bodyfat, but I have still maintained about 95-100% of my strength, I am just 10-12lbs lighter. I am on day 2 of a SUPER LOW weekend, mixing it up a little. I will be super low again tommorrow, then super high (double my high carb day) on Tuesday. I am feeling it today, an off day. Just tired. If I dont eat every 1.5-2hrs on these super low days I start to crash, so I am putting protien and fats down as often as I can. I am benching in the morning, so we'll see how much strength I still have in the tank after 2 days with about 40g of carbs each. SHould be interesting. Toni set up my diet for me, and it is awesome. She's setting me up nicely. When you decide to cut, definately Carb Cycle. It will be especially good for powerlifters looking to maintain strength levels. My goal right now is to be a 220 with a RAW bench somewhere in the neighborhood of 375. That would be nice. If you have any q's about the specifics of what I am doing let me know. I am gonna try to take some pictures in the next day or so. Later.
BENCH:
BW: 229
RAW Bench:
135x12
135x10
225x5
275x5
305x5
225x12
Incline Hammer Strength:
3 plates each side x 8
4 plates each side x 8
5 plates each side x 8
Peck Deck/Wide Fly Supersets:
3 sets of 8 on each
Cardio:
25min Treadclimber
I am feeling the effects of the super low days. Just tired. I had no spotter this morning and there was no one in the gym that would be able to spot me, so I got the 305x5 pretty easily and decided to drop down, get some reps in, and move on. If I wouldve had a spotter I wouldve pushed it a little more, but I didnt wanna get pinned to the bench. I am at 229 BW right now. Got one more day of this super low carb and then I get to carb up and get back on my regular carb cycling. I never thought I would be looking forward to 125g of carbs, but man...haha. I got delerious in the mall yesterday with my wife and she just started laughing at me. Oh well. I am leaning out...
Later.
Pokoritel
06-11-07, 12:55 pm
Solid workout bro. Sometimes I dont have anyone to spot either so I jump for the dumbbells. I learned my lesson once when the damn weight was on my chest and couldnt push it off. I was lucky enough someone came by and saved my ass.
Solid workout bro. Sometimes I dont have anyone to spot either so I jump for the dumbbells. I learned my lesson once when the damn weight was on my chest and couldnt push it off. I was lucky enough someone came by and saved my ass.
Yeah, playing it smart is the way to go. I can usually go 335x5 with no spotter, no problems, but not as carb depleted as I was this morning. Just wasnt worth the risk. Still got a solid workout in though, so its all good. Hopefully my partner will show next week so I can push it a little bit.
SHOULDERS
BW: 228.5
Behind the Neck Military (On Smith Machine):
115x12
135x10
165x8
185x8
205x8
HS Military (Palms Facing):
2plates each sidex10
3plates each sidex8
4plates each sidex8
Side Laterals:
4 sets of 10
Shrugs:
4 sets of 15 on the shrug machine.
Cardio:
20min Treadclimber
Well, after 3 super low carb days in a row I had no energy. Just got in and got out. So far this morning (Its 0730) I have had more carbs now that I did in a whole day for the past 3 days. I will be carbing up today. Gonna be nice. I was pretty lean this morning, was planning on taking some pics but my Bulldog had surgery on her knee and I had to carry her outside and do that, so I didnt have any time. I'll get to it, haha. I figure I am closing in on 12%BF, but I'm not sure, just a guess. Anyway...I'm sleepy and ready to eat again...too bad I have to work all day.
Later.
Pokoritel
06-12-07, 7:53 pm
You got some strong shoulders bro, I can imagine how much you will be pressing when your fullt loaded with carbs and all. Thats actually my weakness...pressing that is. Whether it be with the bench or shoulders. Solid Workout. I am going to the gym right now to do shoulders. Peace
You got some strong shoulders bro, I can imagine how much you will be pressing when your fullt loaded with carbs and all. Thats actually my weakness...pressing that is. Whether it be with the bench or shoulders. Solid Workout. I am going to the gym right now to do shoulders. Peace
Thanks bro. Pressing has always been my strong point...now squatting on the other hand....
Pokoritel
06-13-07, 10:20 am
I am going to go over a few of your chest routines and perhaps try them myself. You wont know what works until you try it. Thanks
I am going to go over a few of your chest routines and perhaps try them myself. You wont know what works until you try it. Thanks
Go for it bro. Its true, unless you try something, you never know if it works.
Ok, well my shower blew up last night. Like you see on TV, where water comes shooting out of the knob (it was the hot water side, so you couldnt get close to it)...yeah, that was fun. So I was up late fixing that and 4:30am wasnt happening. So I fixed it good enough to take a shower, gotta finish it this afternoon when I get home from work...
Geez, the joys of being a homeowner!!!!
At least you can fix shit! The lightbulbs here in the UK are totally different than American ones. They have these stupid pins at the base and you have to firmly hold the bulb in the socket and push and twist it inside and sometimes it just isnt so easy.
I have broken about 4 in my hand while trying to push the dam thing inside the socket! Crap got all in my eyes too, I thought I was gonna be blind a few times! You think I would have learned after the first time huh?
At least you can fix shit! The lightbulbs here in the UK are totally different than American ones. They have these stupid pins at the base and you have to firmly hold the bulb in the socket and push and twist it inside and sometimes it just isnt so easy.
I have broken about 4 in my hand while trying to push the dam thing inside the socket! Crap got all in my eyes too, I thought I was gonna be blind a few times! You think I would have learned after the first time huh?
Hahaha, that sucks!!!
Evening Cardio:
30min Balls out Elliptical
BACK
Wide Grip Pulldowns:
120x12
140x10
160x8
180x8
T-Bar Rows:
1piex12
2piesx10
3piesx8
4piesx8
Low Cable Rows:
120x12
140x10
160x8
HS High Rows:
3 sets of 10, dont remember the weights
Ball Situps:
4 sets of 25
Cardio:
40 min Recumbent Bike
Good session. Toni had me change up my rep ranges a little bit. I added Shock Therapy pre workout in place of Pump, just wanted to switch it up a little. I like it so far. Still doing Storm during lifting and Nitro before Cardio. Going to hit Legs in the morning and possibly a little bit of arm work too.
My dog puked last night at 0130, I think she was doing squats...she's an ANIMAL!!!
Later.
Sir J-Werk
06-15-07, 4:09 pm
My dog puked last night at 0130, I think she was doing squats...she's an ANIMAL!!!
That is the most random.... but funniest God damn thing I have ever heard.... That honestly made my day right there! LMAO! Good w/o Brother.
Stay Strong, stay Focused, stay Animal!
Respect.
That is the most random.... but funniest God damn thing I have ever heard.... That honestly made my day right there! LMAO! Good w/o Brother.
Stay Strong, stay Focused, stay Animal!
Respect.
LOL, happy to help!! Thanks bro!
ARMS:
BW: 227.5
Barbell Curls Supersetted with Cambered Bar Pushdowns:
BB Curls:
45x12
95x10
115x8
135x6
Pushdowns:
80x12
90x12
100x10
120x10
Alternating DB Curls Supersetted with CG Bench:
DB Curls:
40x10
50x8
55x8
CG Bench:
135x12
185x10
225x8
Preacher Curls Suersetted with Overhead Tricep Extentions:
Preachers:
100x8
110x8
120x8
OHTE:
120x12
120x10
120x10
Reverse Curls Supersetted with Miniband Pushdowns:
Reverse Curls:
60x10
70x10
80x10
3 sets of 20 reps on each arm for the Miniband Pressdowns
Calves:
Seated Calf Raises:
3platesx15 reps for 3 sets
Cardio:
40 min Treadclimber
Good session. I was wiped out at the end. I was planning on doing legs today but my left knee was killin me, so I decided to just do arms and give my knee a couple days. I am off completely tommorrow, so with no cardio hopefully it will be good to go by Monday for a Leg workout. I was 227.5 today, so still making progress. I am really leaning out nicely.
Later.
Big Wides
06-17-07, 11:19 pm
glad to hear that you are being smart about the knee bro, and an awesome arm session i'd be wiped out as well. killer supersets
Pokoritel
06-17-07, 11:34 pm
Nice superset attack. I agree that was a good move no need to make things worst. Hope you heal fast and blast those legs next time. Peace
Thanks fellas!!!
LEGS (Knee feeling much better)
Hack Squats:
Sledx20
1plate each sidex12
2plates each sidex10
3plates each sidex8
4plates each sidex6
One Legged Leg Press:
3platesx8
4platesx8
5platesx8
6platesx8
7platesx8
Lying Leg Curls:
120x12
140x12
160x10
170x8(Whole Stack)
Single Leg Extentions:
3 sets of 10
Cardio:
35min Recumbant Bike
Knee was feeling a lot better this morning. Still a little tender, but no biggie. I was wiped out from a big weekend this morning, but got some decent sets in. Doing the bike afterwards really destroyed the legs. All in all good session. I'm tired...
Later.
Still keeping the flow..excellent job. I know the diet has its moments where it wears on you, and when it does..take it easy..train smart..and I see that you do. The days you wake up and feel great, take advantage of those days, break shit off and wear yourself out then go home and rest..rest and eat.
Your on the right track, keep your eye on the prize..you Rock!
Still keeping the flow..excellent job. I know the diet has its moments where it wears on you, and when it does..take it easy..train smart..and I see that you do. The days you wake up and feel great, take advantage of those days, break shit off and wear yourself out then go home and rest..rest and eat.
Your on the right track, keep your eye on the prize..you Rock!
Thanks Toni!! Just gotta keep pushing forward!
CHEST
BW: 228.5
Bench:
Barx20
135x10
225x5
275x5
295x5
305x5
Incline DB Press:
80x10
90x10
100x8
Cable Flys:
60x10
70x10
80x10
Cardio:
Walked for 25min around the track at a quick pace
Felt ok this morning, tired and sluggish. I have a little over a week left on the diet, so just gotta push through to the end. Today was the first sign of a dip in strength I have seen since I started dieting. It may just have been a bad day, but everything felt pretty heavy, and I usually finish off around 335 when I do 5x5's, so I am a little disappointed there. I'll rebound though. Still staying fairly lean. I think I will probably end up around 225 after this 6 weeks of cutting, thats about a 17lbs drop. Thats where I think I will get to after 6 weeks. I havent decided how much further I want to go yet, just havent decided yet. No biggie. I'm still pretty tired...home stretch!!
Pokoritel
06-20-07, 10:30 am
305 x 5 you strong ass Animal. 100 lbs incline fly's sick to. IRBS I am loving your pressing strength bro. Tonight is going to be a big squat day for me. I hoping to beat my record. I wanna do atleast 405 x 3. Last time I hit it for only 1. Your strong as hell bro. Keep up the good work.
305 x 5 you strong ass Animal. 100 lbs incline fly's sick to. IRBS I am loving your pressing strength bro. Tonight is going to be a big squat day for me. I hoping to beat my record. I wanna do atleast 405 x 3. Last time I hit it for only 1. Your strong as hell bro. Keep up the good work.
Thanks bro, just see it going up and it will for ya, no doubt!!! Deep Breath, Belly out, Back Arched, Take it Down and Bring it back Up...Focus and youll get it!!
SHOULDERS
BB Behind the Neck Military Press:
Barx12
135x10
185x8
205x6
135x12
HS Military Press (Palms Facing):
2plates each sidex10
3plates each sidex8
4plates each sidex6
5plates each sidex3
Side Lateral Raises:
6 sets of 10
BB Shurgs:
225x25
315x20
405x15
225x20
Hanging Leg Raises:
2 sets of 15
Nice session. Felt really good. My shoulders were blown up when I left, I am already feeling the fatigue. Gonna hit Back in the Morning. Later.
BACK, It's time to test the water and PULL:
Full Range Deadlifts:
135x8
225x5
315x5
365x1
405x1 (As far as I wanted to go on my 1st day back, but it was fairly quick off the floor)
CS Rows:
3platesx5
4platesx5
5platesx5
4platesx5
3platesx5
Face Pulls Supersetted with Low Cable Rows:
3 sets of 10 on each
45 Degree Reverse Hypers:
3 sets of 10
Good session. This was my first time pulling in over 2 months, and I was pretty pleased with it. My back felt nice and tight all the way through the pulls, very pleased with that. I am going to have to do some repetition work to re-build some stength, but I just wanted to prove to myself that I would still pull 400lbs, even though thats not all that much. 500 is still my goal, I'll get there, just may take me some time. Face pulls are killer, if you dont do them, you should. Pretty pleased with my saturday morning so far. I am going to see Bill Burr (comedian) in Nashville tonight, so my day has started right and will end good, haha.
Later.
BEASTOFRAGE
06-23-07, 7:51 pm
305 x 5 you strong ass Animal. 100 lbs incline fly's sick to. IRBS I am loving your pressing strength bro. Tonight is going to be a big squat day for me. I hoping to beat my record. I wanna do atleast 405 x 3. Last time I hit it for only 1. Your strong as hell bro. Keep up the good work.
u haven't seen him at his strongest...when he trained with me hittin a strong 545...and he's just gettin started!
TB
Lowdown5
06-23-07, 8:13 pm
Good stuff Bro, have fun at the show tonight.
u haven't seen him at his strongest...when he trained with me hittin a strong 545...and he's just gettin started!
TB
Thanks bro. Speakin of which I gotta get back down there soon!!
Good stuff Bro, have fun at the show tonight.
Thanks bro!
ME BENCH
RAW Bench:
Barx20
135x10
225x5
275x3
295x3
315x3
335x1
355x1
375x1
405x0 (I pressed this!!! However the guy spotting me had his hands on the bar, so I am not going to count it as a new RAW Max, he said he didnt help, but I dont know him and dont trust that. I'll give it another ride when my training partner actually shows up, haha)
315x3
225x10
Skull Crushers:
4 sets of 10
Incline Hammer Strength Press:
3plates each side x8
4plates each side x8
5plates each side x8
Miniband Pressdowns:
3 sets of 20
Miniband Punchouts:
2 sets of 10
Very pleased with this mornings session. Everything just felt very light to me today, it was an awesome feeling considering the previous week's bench session. Oh well. Like I said above, I had 405, but the guy had his hands on the bar, so I'm not going to count it until I have a spotter I trust when he says that I got it. No worries, felt good in my hands though. I'll get it free and clear soon, no doubt. All the other stuff was normal, I was pretty burnt out when I got done benching.
Later.
Big Wides
06-25-07, 8:00 am
way to go IRBS! great bench session and i know how you feel about the spotter thing with the 405, still though it felt comfortable in your hands which is the important thing. the hard work is paying off brother
way to go IRBS! great bench session and i know how you feel about the spotter thing with the 405, still though it felt comfortable in your hands which is the important thing. the hard work is paying off brother
Thanks bro!! It sucks, but hey, mind over matter, right??
The_Dude
06-25-07, 8:30 am
Nice benching there IRBS.
Nice benching there IRBS.
Thanks bro!
Sir J-Werk
06-25-07, 8:47 pm
ME BENCH
RAW Bench:
Barx20
135x10
225x5
275x3
295x3
315x3
335x1
355x1
375x1
405x0 (I pressed this!!! However the guy spotting me had his hands on the bar, so I am not going to count it as a new RAW Max, he said he didnt help, but I dont know him and dont trust that. I'll give it another ride when my training partner actually shows up, haha)
315x3
225x10
Skull Crushers:
4 sets of 10
Incline Hammer Strength Press:
3plates each side x8
4plates each side x8
5plates each side x8
Miniband Pressdowns:
3 sets of 20
Miniband Punchouts:
2 sets of 10
Very pleased with this mornings session. Everything just felt very light to me today, it was an awesome feeling considering the previous week's bench session. Oh well. Like I said above, I had 405, but the guy had his hands on the bar, so I'm not going to count it until I have a spotter I trust when he says that I got it. No worries, felt good in my hands though. I'll get it free and clear soon, no doubt. All the other stuff was normal, I was pretty burnt out when I got done benching.
Later.
Brother, that is might strong work you're puttin' in....
Stay Strong, stay Focused, stay Animal!
Respect.
I cant wait to hit hams today...rew bench 405 and just getting back bro very good...
Brother, that is might strong work you're puttin' in....
Stay Strong, stay Focused, stay Animal!
Respect.
Thanks bro, more to come!!
I cant wait to hit hams today...rew bench 405 and just getting back bro very good...
Thanks bro!!
ME SQUATS
RAW Box Squats (About 1in below parrallel):
Barx12
135x10
225x3
275x3
295x3
315x3
335x3
225x8
Single Leg Legpress:
3plates each sidex8
4plates each sidex8
5plates each sidex8
6plates each sidex8
Lying Leg Curls:
120x12
140x10
160x8
170x8(Whole Stack)
170x8(Whole Stack)
Single Leg Extensions:
4 continuous sets of 8 reps, no resting
Well, first time box squatting in about a month and my back felt great. I was able to easily keep my arch and my core felt solid the whole time, much different than the last time I squatted. 335x3 was a little bit of a surprise, I wanted to do singles, but didnt want to have to set the weight down on the safteys, my partner will be back next week so I'll have a spotter again. Noone knows how to spot a squat thats in there in the morning, oh well... My leg strength is on the up and up. Good to go.
Later.
Big Wides
06-26-07, 8:13 pm
i dont know if you have answered this, but are you still carb cycling?
Lowdown5
06-26-07, 8:19 pm
Great workout IRBS, 335x3 is a great number.
Good idea to shake up workout that body might be use too. Very impressive numbers bro you get a wow from me everytime I look at your log...
i dont know if you have answered this, but are you still carb cycling?
Yes, for 2 more days. I am pretty lean (for me) right now, probably around 11%BF. Havent decided where I am going, but probably on the road to BIG!!! LOL
Great workout IRBS, 335x3 is a great number.
Thanks bro, got a long way to go though!
Good idea to shake up workout that body might be use too. Very impressive numbers bro you get a wow from me everytime I look at your log...
Thanks bro. Yeah I like the single leg legpress, hopefully I'll see good carryover to my squat. I want a 500 squat!!!!
Pokoritel
06-27-07, 12:23 pm
Niceleg workout bro. I have not done single leg presses in a long time, thanks for the reminder. Lookin strong man. Thats a lot of weight for one leg to push.
Niceleg workout bro. I have not done single leg presses in a long time, thanks for the reminder. Lookin strong man. Thats a lot of weight for one leg to push.
Thanks bro...now if I can get that to carryover to my squat I will be happy, LOL!
Just noticed my journey got PINNED...thanks!
Pokoritel
06-27-07, 1:04 pm
Thanks bro...now if I can get that to carryover to my squat I will be happy, LOL!
lol... all in do time. Now do you squat with a belt and knee wraps? Because I noticed in your sig you squat 425? Or is that when you got a suit on, belt, and knee wraps?
lol... all in do time. Now do you squat with a belt and knee wraps? Because I noticed in your sig you squat 425? Or is that when you got a suit on, belt, and knee wraps?
425 with just a belt on, was my 1RM before I jacked my back up a couple months ago. My goal is to get to 500 with just a belt. This was my first time squatting in about 1.5-2 months, so I didnt really push it. Just gotta build back up a little bit.
So far I have not trained in gear. I want to build my RAW strength before I worry about getting into gear. I may be getting into a bench shirt in the next few weeks, which wil be a first for me. I just think it's important to have a solid RAW base of strength.
I'm sore as hell from that leg workout though, and its been almost 2 days, haha.
Nice workout, especially the squats and the single leg press. It might be good for my workout to switch things up and do single legs...Keep it up brother.
Nice workout, especially the squats and the single leg press. It might be good for my workout to switch things up and do single legs...Keep it up brother.
Thanks man, when I switch things up it usually is a shock to the system and very effective.
Sir J-Werk
06-27-07, 3:35 pm
Damn, I got smacked in the face with 5pps on the leg press today and you are reping out 6pps with one leg.... How can I not give you props for that?!
Stay Strong, stay Focused, stay Animal!
Respect.
Malloy1344
06-27-07, 3:41 pm
nice leg workout man.....lots of volume like you said.......I gotta get back into that......I'm just not having fun with my current routine.....i miss crazy supersets/giant sets and having the feeling of my arms wanting to explode...props tho on the squats, very strong.
Damn, I got smacked in the face with 5pps on the leg press today and you are reping out 6pps with one leg.... How can I not give you props for that?!
Stay Strong, stay Focused, stay Animal!
Respect.
Thanks for the props bro!!
nice leg workout man.....lots of volume like you said.......I gotta get back into that......I'm just not having fun with my current routine.....i miss crazy supersets/giant sets and having the feeling of my arms wanting to explode...props tho on the squats, very strong.
One thing I have learned is that if you are not having fun with what you are doing, you will not continue to do it.
YOU HAVE TO ENJOY EVERYTHING YOU DO!!!
Pokoritel
06-27-07, 4:19 pm
ME BENCH
RAW Bench:
Barx20
135x10
225x5
275x3
295x3
315x3
335x1
355x1
375x1
405x0 (I pressed this!!! However the guy spotting me had his hands on the bar, so I am not going to count it as a new RAW Max, he said he didnt help, but I dont know him and dont trust that. I'll give it another ride when my training partner actually shows up, haha)
315x3
225x10
Skull Crushers:
4 sets of 10
Incline Hammer Strength Press:
3plates each side x8
4plates each side x8
5plates each side x8
Miniband Pressdowns:
3 sets of 20
Miniband Punchouts:
2 sets of 10
Very pleased with this mornings session. Everything just felt very light to me today, it was an awesome feeling considering the previous week's bench session. Oh well. Like I said above, I had 405, but the guy had his hands on the bar, so I'm not going to count it until I have a spotter I trust when he says that I got it. No worries, felt good in my hands though. I'll get it free and clear soon, no doubt. All the other stuff was normal, I was pretty burnt out when I got done benching.
Later.
Dude your blowing me away with your pressing power. 405 lbs all raw is some sick shit man.
Dude your blowing me away with your pressing power. 405 lbs all raw is some sick shit man.
Thanks bro, we'll see if I get it without someone touching the bar next time. Like I said, I'm not calling that a good lift until I know it is!!! It definately felt good though!!
Serious props to be lifting the way you are and dieting....making of a true warrior right here bruthas! Watch and learn!!! LOL
Pokoritel
06-27-07, 10:55 pm
Thanks bro, we'll see if I get it without someone touching the bar next time. Like I said, I'm not calling that a good lift until I know it is!!! It definately felt good though!!
I know how you feel. Last week the same thing happened for me when I was doing 225. The spotter was so week which is not a bad thing but I didnt realize. The thing is he couldnt get the bar up so I had to do it myself. He held on to the bar, so I didnt count it either. But tomorrow is chest so I hope to do it on my own this time.
BEASTOFRAGE
06-28-07, 4:10 am
Dude your blowing me away with your pressing power. 405 lbs all raw is some sick shit man.
that aint nuthin...he should throw up that vid of him doin 545 reverse band bench w/o a setup...now that's some pressing power...i'll have to start watchin out for him now...kickass work brother! your slowly becoming what i knew u would back in march...
TB
BEASTOFRAGE
06-28-07, 4:23 am
and congrats on bein pinned...now all u need to do is get your ass back down here so you can pop your cherry and get into a shirt...
TB
BEASTOFRAGE
06-28-07, 4:33 am
Serious props to be lifting the way you are and dieting....making of a true warrior right here bruthas! Watch and learn!!! LOL
i agree! proud of ya will!
TB
Serious props to be lifting the way you are and dieting....making of a true warrior right here bruthas! Watch and learn!!! LOL
Thanks Toni...1 more day!!! LOL!!!
I know how you feel. Last week the same thing happened for me when I was doing 225. The spotter was so week which is not a bad thing but I didnt realize. The thing is he couldnt get the bar up so I had to do it myself. He held on to the bar, so I didnt count it either. But tomorrow is chest so I hope to do it on my own this time.
I feel ya bro...I would rather do a situp with it than feel like the spotter cant get it off of me!!
that aint nuthin...he should throw up that vid of him doin 545 reverse band bench w/o a setup...now that's some pressing power...i'll have to start watchin out for him now...kickass work brother! your slowly becoming what i knew u would back in march...
TB
LOL!!! Hey I didnt lock that out all the way!!! For Curt's viewing pleasure: http://www.youtube.com/watch?v=b8p0DWtC0Eg
and congrats on bein pinned...now all u need to do is get your ass back down here so you can pop your cherry and get into a shirt...
TB
I KNOW!!! Look at the question I asked you on your board in my log, let me know man, I gotta ask the wife!!!! LOL!!
i agree! proud of ya will!
TB
Thanks bro!
SHOULDER WORK
Push Press:
Barx10
135x5
155x5
185x3
205x3
225x1
135x10
Seated DB Military Hands in Log Position (Palms Facing):
60x8
70x8
80x8
90x6
Side Laterals:
6 sets of 10
Reverse Peck Deck/Rear Delts
4 sets of 10
Shrugs:
225x20
225x20
225x20
Well, today was my first Push Press day in a while, so long I dont even remember. I wouldve liked to have gotten a few more reps with 225, but I guess I just have to get used to it again. I was dead after them anyways, the DB presses werent as heavy as I wanted them, but I was dead. I didnt rest much, and felt like pukin about half way through. The shrugs were light because I was just dead at that point so I just got some solid reps in and took it to the house. My shoulders were blown up after this!
I got a smirk from a dude that does chest and biceps everyday of the week when I was doing push presses...LOL!!
Time for food! Later.
Awesome workout...Those are great numbers, and it was a light weight day for u today...damn, keep workig hard bro.
Awesome workout...Those are great numbers, and it was a light weight day for u today...damn, keep workig hard bro.
Thanks bro!
Big Wides
06-28-07, 10:11 am
the mighty push press, great exercise choice there IRBS. lots of power in that movement. i haven't done them in a while either. which shows ive been away from the olympic movements for too long
the mighty push press, great exercise choice there IRBS. lots of power in that movement. i haven't done them in a while either. which shows ive been away from the olympic movements for too long
Yeah, it had been a while, definately need to bring those back into the fold. Never know when a Strongman Competition might pop up!! I get more winded from doing them than when I do cardio, just a great movement.
Yeah, it had been a while, definately need to bring those back into the fold. Never know when a Strongman Competition might pop up!! I get more winded from doing them than when I do cardio, just a great movement.
Keep throwing up those sick numbers
and not only will you be ready you will blow out the comp brother...
BACK
Rack Pulls (From 1in below knee):
Barxwhatever
135x10
225x5
315x3
405x3
455x2
495x1
DB Rows:
100x6
100x6
100x6
Hammer Curls:
45x8
50x8
60x8
Worked on Bench Setup for a while
Just a light in and out this morning. I am getting into a shirt tommorrow with Curt (BEASTOFRAGE) so I wanted to leave a lot in the tank. Still got a good Rack Pull workout in, did some light rowing and then worked on my setup for a few minutes.
I'll post up the results from tommorrow's session this weekend sometime.
Later.
Big Wides
06-29-07, 9:59 am
gonna be some serious weight being thrown around and bars bending also. get at it bro!
gonna be some serious weight being thrown around and bars bending also. get at it bro!
No doubt about it bro!!! It's on, and the trash talking has already begun!!! LOL!!!
Our workouts are kinda looking the same! Only I wish I could do 100lb db rows! I watched that last vid..that was awesome! You really hung in there..I love that! You were pushing but you stayed in control....well done!
With that said, the diet is quickly coming to an end for you and you got a taste of what its like to live the BB'rs dieting world for a few weeks. Any closing words as far as the whole experience overall and what you want to do now?
Our workouts are kinda looking the same! Only I wish I could do 100lb db rows! I watched that last vid..that was awesome! You really hung in there..I love that! You were pushing but you stayed in control....well done!
With that said, the diet is quickly coming to an end for you and you got a taste of what its like to live the BB'rs dieting world for a few weeks. Any closing words as far as the whole experience overall and what you want to do now?
Thanks Toni!
Well, the diet was not all that bad. Carb rotation is definately the way to go if your body will respond to it. I was able to hang on to nearly all of my strength, which was great. My final results were a BW of 226.5lbs with about 11.5% BF. I started at 242lbs with around 14-15%BF.
So in 6 weeks I dropped 15.5lbs and 2.5-3% in BF. This was done by carb cycling and being very strict, but I did Cheat Once (maybe twice on some weeks) a week, which helped "reset" my thyroid. I did a Low, Low, Med, High rotation, except for the last week which was 3 Lows and a High then repeat. I also had a couple Super High Days and a Few Super Low Days built in there.
I continued to lift heavy with fairly low reps the whole time and I added 25-40 min of cardio after my lifting sessions.
I am going to focus now on Powerlifting again, hopefully competing in the near future. I imagine I will compete as a 242. I am going to start adding some mass again. If I ever decide to get sub 10%BF I know exactly how I will do it.
I highly reccommend this type of diet for those of you who are weary of losing strength while dieting. Toni was a great dietitian and motivator through this process!!! If you have any questions hit me up.
Spikes079
06-29-07, 11:22 am
good job on the 100 lbs.db rows, never seen anyone but me do thoughs, always get told I don't need to go that heavy at my weight, but great lifts here man
Lowdown5
06-29-07, 11:27 am
BACK
Rack Pulls (From 1in below knee):
Barxwhatever
135x10
225x5
315x3
405x3
455x2
495x1
DB Rows:
100x6
100x6
100x6
Hammer Curls:
45x8
50x8
60x8
Worked on Bench Setup for a while
Just a light in and out this morning. I am getting into a shirt tommorrow with Curt (BEASTOFRAGE) so I wanted to leave a lot in the tank. Still got a good Rack Pull workout in, did some light rowing and then worked on my setup for a few minutes.
I'll post up the results from tommorrow's session this weekend sometime.
Later.
Great rack pulls Bro, impressive loads being moved.
good job on the 100 lbs.db rows, never seen anyone but me do thoughs, always get told I don't need to go that heavy at my weight, but great lifts here man
Thanks bro, thats the heaviest my gym has (sucks...), hopefully some heavier ones will show up soon!
Great rack pulls Bro, impressive loads being moved.
Thanks bro!!
Thanks Toni!
Well, the diet was not all that bad. Carb rotation is definately the way to go if your body will respond to it. I was able to hang on to nearly all of my strength, which was great. My final results were a BW of 226.5lbs with about 11.5% BF. I started at 242lbs with around 14-15%BF.
So in 6 weeks I dropped 15.5lbs and 2.5-3% in BF. This was done by carb cycling and being very strict, but I did Cheat Once (maybe twice on some weeks) a week, which helped "reset" my thyroid. I did a Low, Low, Med, High rotation, except for the last week which was 3 Lows and a High then repeat. I also had a couple Super High Days and a Few Super Low Days built in there.
I continued to lift heavy with fairly low reps the whole time and I added 25-40 min of cardio after my lifting sessions.
I am going to focus now on Powerlifting again, hopefully competing in the near future. I imagine I will compete as a 242. I am going to start adding some mass again. If I ever decide to get sub 10%BF I know exactly how I will do it.
I highly reccommend this type of diet for those of you who are weary of losing strength while dieting. Toni was a great dietitian and motivator through this process!!! If you have any questions hit me up.
Just wanted to repost this and make sure eveyone saw the results since its not on this page. Thanks.
Congrats Bro u were right on track with that diet
Congrats Bro u were right on track with that diet
Thanks bro. The funny thing is it's not that hard to lose weight. Getting down to 10-12% is pretty easy. Now getting sub 10% and sub 8% has got to be a tough road. Just takes will and discipline.
I am a big believer that anyone can do it, but not everyone will.
The_Dude
06-29-07, 3:48 pm
can't wait to see as to what you and beast are gonna do tomorrow.
can't wait to see as to what you and beast are gonna do tomorrow.
Me either bro...I am stoked!!
Big Wides
06-29-07, 4:19 pm
nice results on that "controlled eating" a.k.a. diet, of yours. seems like it was a nice change for the better.
Lowdown5
06-29-07, 6:00 pm
Those are some impressive results Bro, damn good stuff going on.
SHOULDER WORK
Push Press:
Barx10
135x5
155x5
185x3
205x3
225x1
135x10
Seated DB Military Hands in Log Position (Palms Facing):
60x8
70x8
80x8
90x6
Side Laterals:
6 sets of 10
Reverse Peck Deck/Rear Delts
4 sets of 10
Shrugs:
225x20
225x20
225x20
Well, today was my first Push Press day in a while, so long I dont even remember. I wouldve liked to have gotten a few more reps with 225, but I guess I just have to get used to it again. I was dead after them anyways, the DB presses werent as heavy as I wanted them, but I was dead. I didnt rest much, and felt like pukin about half way through. The shrugs were light because I was just dead at that point so I just got some solid reps in and took it to the house. My shoulders were blown up after this!
I got a smirk from a dude that does chest and biceps everyday of the week when I was doing push presses...LOL!!
Time for food! Later.
---------------------------------------------------------------------------
VERY SOLID ROUTINE!
I have read your log...you have a gift---discipline-dedication and desire...some people have genetics, but with these three things...you will surpass them!
STAY STRONG---MIND-BODY!
Hit me up if you need any help!
And--I will be checking in on you from time to time---"just in case you need a good kick in the ass"
But, from your journal...I don't think you will!
Ant
BACK
DB Rows:
100x6
100x6
100x6
Just a light in and out this morning. I am getting into a shirt tommorrow with Curt (BEASTOFRAGE) so I wanted to leave a lot in the tank. Still got a good Rack Pull workout in, did some light rowing and then worked on my setup for a few minutes.
I'll post up the results from tommorrow's session this weekend sometime.
Later.
Your gym only go's up to 100 on those db huh...judging bu those rack pulls you probably need 200 pound db's.keep it up bro..
BEASTOFRAGE
06-30-07, 2:19 am
No doubt about it bro!!! It's on, and the trash talking has already begun!!! LOL!!!
that's how we do brother...can't wait til tommorrow!
TB
nice results on that "controlled eating" a.k.a. diet, of yours. seems like it was a nice change for the better.
LOL! "Controlled Eating"...thats great!! Thanks bro!
Those are some impressive results Bro, damn good stuff going on.
Thanks man!
Your gym only go's up to 100 on those db huh...judging bu those rack pulls you probably need 200 pound db's.keep it up bro..
Haha, I'd be happy with 125's at this point!
---------------------------------------------------------------------------
VERY SOLID ROUTINE!
I have read your log...you have a gift---discipline-dedication and desire...some people have genetics, but with these three things...you will surpass them!
STAY STRONG---MIND-BODY!
Hit me up if you need any help!
And--I will be checking in on you from time to time---"just in case you need a good kick in the ass"
But, from your journal...I don't think you will!
Ant
Thanks Big Ant! Really appreciate the props! Got a long way to go, but the journey is the best part. Ups and downs are part of the game, how we handle them is what determines our sucess. If I need a kick in the ass I have no doubt that there will be feet and legs coming at me from all directions!!!
Thanks Bro!
that's how we do brother...can't wait til tommorrow!
TB
Heck yeah bro!!! It's on!!
Got in a shirt for the first time today, it's not as easy as it looks...
Here's how it went:
Shoulder Horn Warmups
RAW Bench Warmups:
135x10
135x8
225x5
RAW 3-board:
315x5
Added Titan F6:
405 3-boardx3
455 2-boardx0 (This was so ugly!!!!)
405 2-boardx1
Ok, time to go with light weight and try to figure this out...
365 3-boardx2 (Just working on finding the grove)
315 1-boardx4 (Still looking for it...)
315x3 (Found the Groove...took long enough!!)
315x3
365x1
DB Bench Press:
60x12
100x10
110x10
Wow. Not as I had expected at all. Benching in a shirt is leaps and bounds different than benching Raw. Dont think for a second that slapping on a bench shirt will make anything easier, it's harder. After being humbled by anything over 400lbs, Tyler and Curt wanted me to drop the weight and work on finding the groove of the shirt, which I finally found on my 3rd to last set. I have a lot of work to do to get good at this...frustrating, but just part of it I guess. I'll be doing shirt work and A LOT of top end tricep work for a while. I've just gotta get used to handling heavy weight again.
Sorry, no vids or pics from this one...wasnt worth waisting the battery life on!!! LOL!!
I'll get better at this, no doubt!!!
Lowdown5
06-30-07, 6:06 pm
You work hard Bro, you eat and train to succeed. You will meet or exceed all your goals because you stay positive, you stay focused, you stay Animal.
BEASTOFRAGE
06-30-07, 6:32 pm
as i mentioned on THE RAGE, give it time. today was a stepping stone and a way to "pop" your cherry as we call it. u did awesome today and u showed heart and fire...you'll be the beast that i predicted u will become brother...work with the shirt, play with it like we did today...this is a good time to learn the shirt and get stronger and i believe me, 405 raw will be bitch weight...
TB
as i mentioned on THE RAGE, give it time. today was a stepping stone and a way to "pop" your cherry as we call it. u did awesome today and u showed heart and fire...you'll be the beast that i predicted u will become brother...work with the shirt, play with it like we did today...this is a good time to learn the shirt and get stronger and i believe me, 405 raw will be bitch weight...
TB
True..it will come, just takes time...
Pokoritel
07-01-07, 2:11 pm
That is a shit load of progress there bro. Losing weight and keeping strength up. Glad to see the rack pulls went well. I thought with a shirt you would handle more weight but I guess there is more too it. I am more then positive you will break your records soon. Glad to see everything is going well for ya bro. Peace
That is a shit load of progress there bro. Losing weight and keeping strength up. Glad to see the rack pulls went well. I thought with a shirt you would handle more weight but I guess there is more too it. I am more then positive you will break your records soon. Glad to see everything is going well for ya bro. Peace
Yeah, well I thought I would too!! LOL! But you're right, there is a lot more to it than I thought as well. Just not as easy as "put the sirt on, bench more weight." I've just gotta put in the time to learn the shirt and the groove. No worries. I'll have it down soon!
ME Squat
Med/Wide Stance Goodmornings:
Barx20
135x8
185x3
225x3
275x3
295x3
315x3
335x3
365x2
405x2 PR
Machine Front Squats:
0ppsx12
1ppsx5
2ppsx5
3ppsx5
4ppsx5
5ppsx5
Lying Leg Curls:
120x8
140x8
140x8
160x8
160x8
170x8
Single Leg Extensions:
4 sets of 8 on each leg
Weighted Abs
Decent morning for me. Like I said in my title, I feel like I got hit by a truck on saturday, no lie. My shoulders and triceps are wrecked. I hit a new PR on GM's this morning, the second rep with 405 was a little higher than I wanted, but I was pretty fatigued at that point. I like the machine front squats, stole that from Curt's Log. All in all good session. I had trouble getting my shoulders loose enough to grab the bar when I first got in the gym, but they eventually loosened up.
I saw a woman doing "squats" on the calf raise machine...
Getting Fatter my the second,
IRBS
Pokoritel
07-02-07, 9:32 am
How the hell do you do good mornings with 405 lbs, that is sick? As far as I know you keep the weight on your back and bend over. You Animal!!!
How the hell do you do good mornings with 405 lbs, that is sick? As far as I know you keep the weight on your back and bend over. You Animal!!!]
Thats it man, I set up similar to a squat and then just bend over and come back up. It aint easy, thats for sure.
Not many people do GM's in my gym...actually I have never seen anyone do them. I had one guy try to tell me I wasnt squatting correctly when I was doing them, after I explained what a GM was, he kept trying to tell me how to squat...whatever...
Thanks bro!
]
Thats it man, I set up similar to a squat and then just bend over and come back up. It aint easy, thats for sure.
Not many people do GM's in my gym...actually I have never seen anyone do them. I had one guy try to tell me I wasnt squatting correctly when I was doing them, after I explained what a GM was, he kept trying to tell me how to squat...whatever...
Thanks bro!
Holy Shit! That's it...Holy friggin' shit!
Holy Shit! That's it...Holy friggin' shit!
LOL!! Thanks Toni!!
Insane workout...So you were doing good mornings and a guy was telling you that you were doing squats wrong. last time I checked those exercies dont look too much alike.
Insane workout...So you were doing good mornings and a guy was telling you that you were doing squats wrong. last time I checked those exercies dont look too much alike.
Yeah, they dont really, but I guess if you've never seen one I could understand getting them confused...but he killed me when he kept telling me how I wasnt squatting right...oh well...
Thanks for the props!
Big Wides
07-02-07, 4:39 pm
nice GMs bro, and a nice PL session!! going with bands is fun. eat up big guy you've desterved it
nice GMs bro, and a nice PL session!! going with bands is fun. eat up big guy you've desterved it
Thanks bro..been eatin all day!!! LOL!
Kmc06005
07-02-07, 5:20 pm
He bro, Great routine...
Lowdown5
07-02-07, 6:22 pm
Holy Shit, those GM's are crazy Bro! Good lord, that is incredible.
He bro, Great routine...
Holy Shit, those GM's are crazy Bro! Good lord, that is incredible.
Thanks fellas!
Kmc06005
07-02-07, 9:11 pm
Man thats weird. I put that link in my sig 2 days before I saw the name of your log...I guess westside guys think alike.
Was off this morning and tommorrow. Still recovering. Back on it Thursday and Friday.
Those GM's and Squats have me crippled today...LOL!!!
Pokoritel
07-04-07, 6:37 pm
]
Thats it man, I set up similar to a squat and then just bend over and come back up. It aint easy, thats for sure.
Not many people do GM's in my gym...actually I have never seen anyone do them. I had one guy try to tell me I wasnt squatting correctly when I was doing them, after I explained what a GM was, he kept trying to tell me how to squat...whatever...
Thanks bro!
Hahaha!! Thats pretty funny man. I havent done GM's in a while thanks for the reminder.
BEASTOFRAGE
07-04-07, 7:58 pm
]
Thats it man, I set up similar to a squat and then just bend over and come back up. It aint easy, thats for sure.
Not many people do GM's in my gym...actually I have never seen anyone do them. I had one guy try to tell me I wasnt squatting correctly when I was doing them, after I explained what a GM was, he kept trying to tell me how to squat...whatever...
Thanks bro!
yea...i get the same looks when i do GMs too...fuck'em....LIVE STRONG OR DIE WEAK!
TB
]
Thats it man, I set up similar to a squat and then just bend over and come back up. It aint easy, thats for sure.
Not many people do GM's in my gym...actually I have never seen anyone do them. I had one guy try to tell me I wasnt squatting correctly when I was doing them, after I explained what a GM was, he kept trying to tell me how to squat...whatever...
Thanks bro!
I have taken a break from them I use to have to do them at home just to get in the squat position so I would just do a supersetlol..the numbers are crazy as hell though never seen that much on them damn I said it before and I say it again damn you a strong mo fo...
Hahaha!! Thats pretty funny man. I havent done GM's in a while thanks for the reminder.
LOL, no prob bro!
yea...i get the same looks when i do GMs too...fuck'em....LIVE STRONG OR DIE WEAK!
TB
Yeah, we know how to deal with "looks"
I have taken a break from them I use to have to do them at home just to get in the squat position so I would just do a supersetlol..the numbers are crazy as hell though never seen that much on them damn I said it before and I say it again damn you a strong mo fo...
Thanks bro!
Shoulders:
BW 236
Push Press:
Bar x whatever
135x5
155x5
185x3
205x3 (Stopped Here, having some forearm issues)
HS Military, Palms Facing:
2ppsx8
3ppsx8
4ppsx8
Side Laterals Superset with Rear Delts:
4 sets of 10, 8 , 8, 6
BB Shrugs:
225x25
225x25
225x25
225x25
Well, like I said with the PP's, I was having some forearm issues this morning, really been havin' them all week. I think my tendonitis has flaired up a little, so I gotta take care of that. I am going to deload next week to try to let it heal up a little bit, I am way over due anyway. It was an ok morning though, didnt exactly sling a bunch of weight around, just too much pain in the grip. I am gonna try to get back down to bham at the end of next week to bench again, just gotta work it out with Curt and D-Train. Hopefully the tendonitis will be gone by then, or at least so far off in the background I dont notice it. Anyway...time to eat.
Not as fat as I used to be, but trying to get there,
IRBS
Big Wides
07-05-07, 8:18 am
nice push press and shoulder day. you've earned that deload week and your comment about "not as fat as i used to be, but getting there" brought some needed humor this morning
nice push press and shoulder day. you've earned that deload week and your comment about "not as fat as i used to be, but getting there" brought some needed humor this morning
LOL! Thanks bro, glad I could help!
Kmc06005
07-05-07, 2:27 pm
Good work this morning... Yeah a good deload can be just what the doctor ordered. I know I always lift harder and more intense after a short break from the big weights.
The_Dude
07-05-07, 4:54 pm
Good work this morning... Yeah a good deload can be just what the doctor ordered. I know I always lift harder and more intense after a short break from the big weights.
Aint that the fucking truth. Good job on that shoulder work IRBS. Keep going at it bro.
Good work this morning... Yeah a good deload can be just what the doctor ordered. I know I always lift harder and more intense after a short break from the big weights.
Aint that the fucking truth. Good job on that shoulder work IRBS. Keep going at it bro.
Thanks fellas!
Sir J-Werk
07-05-07, 8:09 pm
Ha.... you know I also did 225 BB shrugs today ... for 8 reps .... and then I read your's .... 25.... Show off. Lol!
You adapted and overcame Brother.... It doesn't get better than that.... Just goes to show that short can be just as brutal if ya do it right.
Stay Strong, stay Focused, stay Animal!
Respect.
225x25 for four sets thats real impressive brother, bad forearm or not ur doing great!
Ha.... you know I also did 225 BB shrugs today ... for 8 reps .... and then I read your's .... 25.... Show off. Lol!
You adapted and overcame Brother.... It doesn't get better than that.... Just goes to show that short can be just as brutal if ya do it right.
Stay Strong, stay Focused, stay Animal!
Respect.
True story, paying your dues yeilds results...everytime. Good work brother. Thanks for the support!
225x25 for four sets thats real impressive brother, bad forearm or not ur doing great!
Thanks bro!
BACK
Rack Pulls:
Bar x whatever
135x10
225x5
315x3
405x3
455x1 (Still not recovered from those GM's)
Speed Pulls:
225x10 (Reset after each rep, pausing for about 2 sec, speed was very high)
CS Rows:
2platesx8
3platesx8
4platesx8
5platesx6
Cable Rows Supersetted w/ Face Pulls:
Cable Rows:
150x8
170x8
200x8
Face Pulls:
3 sets of 100x10
Hammer Curls/6 sets of other curls
Well, I am still not fully recovered from the GM's on Monday. Rack pulls were slow and heavy and my grip was still painful, so I just did some speed pulls and moved on. All the other stuff was run of the mill. Gotta get this tendonitis healed up, its giving me fits right now. Time for some ice...
Ouch...
IRBS
great numbers even tho ur hurting...Damn those GMs can give you a workout.
Big Wides
07-06-07, 8:06 am
as always very impressive and soild. those cs rows are damn impressive along with the rack pulls. back is going to be able to carry the globe. Maybe you should change your name to Atlas? think about it....
great numbers even tho ur hurting...Damn those GMs can give you a workout.
Yes sir they can...always takes me a little while to recover from them. Thanks bro!
as always very impressive and soild. those cs rows are damn impressive along with the rack pulls. back is going to be able to carry the globe. Maybe you should change your name to Atlas? think about it....
LOL!!! Thanks bro...Atlas huh? Well, I got a ways to go before that...LOL!!
Pokoritel
07-08-07, 7:31 pm
Hey IRBS just out of curiousity do you use wrist wraps for deads?
Hey IRBS just out of curiousity do you use wrist wraps for deads?
Sometimes, but usually only when I pull full range. Most of the time I just chalk up and go to town. I have heard that wrist wraps help on deads giving more support for the wrists and grip. May have to start wearing them, LOL!!
BEASTOFRAGE
07-08-07, 8:46 pm
Sometimes, but usually only when I pull full range. Most of the time I just chalk up and go to town. I have heard that wrist wraps help on deads giving more support for the wrists and grip. May have to start wearing them, LOL!!
aaaahh...the beast is learning.....
the wrist wraps when tightened causes your hands to "automatically" close on their own...causes u to grip the bar harder and longer....
i think your handle should be changed to "colossus" for obivious reasons...great work, will!
TB
Pokoritel
07-08-07, 8:58 pm
aaaahh...the beast is learning.....
the wrist wraps when tightened causes your hands to "automatically" close on their own...causes u to grip the bar harder and longer....
i think your handle should be changed to "colossus" for obivious reasons...great work, will!
TB
whats colossus?
aaaahh...the beast is learning.....
the wrist wraps when tightened causes your hands to "automatically" close on their own...causes u to grip the bar harder and longer....
i think your handle should be changed to "colossus" for obivious reasons...great work, will!
TB
Thanks bro!! I am going to see how the arms feel in the morning and then decide if I will be deloading or in the shirt again...I really wanna get in the shirt!!!
Kmc06005
07-08-07, 9:41 pm
I was reading some of your most recent workouts and I like the way you've modified the wsbb. I'll study up for when I change my program in about 8 weeks.
I was reading some of your most recent workouts and I like the way you've modified the wsbb. I'll study up for when I change my program in about 8 weeks.
Yeah, I did a straight westside program a while back. I just figured out what seemed to work best for me and modified the program a bit. Let me know if you have any questions about anything.
Kmc06005
07-08-07, 10:13 pm
Thank bro, and remember if you dont deadlift....The terriorist win.
BEASTOFRAGE
07-09-07, 12:01 am
Thanks bro!! I am going to see how the arms feel in the morning and then decide if I will be deloading or in the shirt again...I really wanna get in the shirt!!!
well i'll got ahead and tell ya, that forearm issue is goin to be reoccur until u get used to bein in the shirt. i had that issue for a month until i got used to it...of course then all the weight i was doin in my shirt got easier to do. bein in a shirt has u doin heavier numbers than normal. hence the addition of lockouts once a month to fix this. but do your approach to it cause its workin...and do those hammers....they'll work in time...
TB
Thank bro, and remember if you dont deadlift....The terriorist win.
This is true...
well i'll got ahead and tell ya, that forearm issue is goin to be reoccur until u get used to bein in the shirt. i had that issue for a month until i got used to it...of course then all the weight i was doin in my shirt got easier to do. bein in a shirt has u doin heavier numbers than normal. hence the addition of lockouts once a month to fix this. but do your approach to it cause its workin...and do those hammers....they'll work in time...
TB
Yeah...which is why I was in the shirt today!!! LOL!!
ME Bench
RAW Bench:
Barxwhatever
135x12
135x8
225x6
275x3
added loose F6
315x1 touched
365x1 touched
385x1 touched
405x1 touched
425x0 no touch, fell out of the groove on the way down
CG Bench:
225x15
245x8
275x4
135x20
Key Presses:
45x10
60x8
75x8
Miniband Pressdowns:
3 sets of 20
Well, better than last week! My goal today was to do as much full range work in the shirt as I could and try to get used to that thing. Everything felt really good today. Forearm was not giving me any issues at all really, I;ve been icing the heck out of it. Last week anything over 315 was ugly in the shirt. Today everything up to 405 was easy and smooth. 425 wouldve gone, but I was a bit spent by that point and it just fell out of the groove. Hopefully each time I am in the shirt I will just add weight, so it accumulates to where I should be. I will probably be deloading next week for sure, I have been going heavy now for a couple of months without a deload...I just couldnt do it today!! LOL!
Cold Stone Creamery=STRENGTH!!!
IRBS
Big Wides
07-09-07, 8:00 am
nice shirted work, glad to see that your touching now with the 405. you'll get used to that bastard soon enough and be well over 425 in no time.
nice shirted work, glad to see that your touching now with the 405. you'll get used to that bastard soon enough and be well over 425 in no time.
Thats the plan. Its not that its overly heavy, its just so different from RAW work. I'm getting used to it though...hopefully 500 isnt too far off!!!
Pokoritel
07-09-07, 9:40 am
Killer sessions bro. Just curious what does CG stand for ?
Pokoritel
07-09-07, 9:41 am
Killer sessions bro. Soon you will be benching well over 400. Peace
Killer sessions bro. Just curious what does CG stand for ?
Close Grip Bench
Killer sessions bro. Soon you will be benching well over 400. Peace
Hopefully over 500 in a shirt!!!
Kmc06005
07-09-07, 3:37 pm
Yeah 500 will be yours soon, Crap as soon as you get used to the shirt, who knows? Theres a guy named Shawn lattimer whose one of the only 6 or 7 guys to bench over 900 and he only does 500 raw. Not to take away from his raw strength, but he gets over 400lbs out of his shirt!...btw what is a Key press?
Key Press:
http://trainordie.com/members/keypresses.wmv
Named for Paul Key
Yeah 500 will be yours soon, Crap as soon as you get used to the shirt, who knows? Theres a guy named Shawn lattimer whose one of the only 6 or 7 guys to bench over 900 and he only does 500 raw. Not to take away from his raw strength, but he gets over 400lbs out of his shirt!...btw what is a Key press?
Thanks bro!!
Pokoritel
07-10-07, 12:12 am
Oh ya lol I feel dumb now lol. I have a qeustion for ya. I was watching this video and this guy had his knees wrapped for deadlifts. I was some what shocked and confused. I thought you only wrap them when doing squats. Is that weird or are you supposed to wrap your knees when going heavy on deads?
Looking great got a new bench shirt you braking in huh..what is the problem with the forearm I was just curious mines was bothering me a little as well..sick numbers man just plain sick...close grips 275 arrrrrggggg...
Oh ya lol I feel dumb now lol. I have a qeustion for ya. I was watching this video and this guy had his knees wrapped for deadlifts. I was some what shocked and confused. I thought you only wrap them when doing squats. Is that weird or are you supposed to wrap your knees when going heavy on deads?
LOL!! Well, I have seen videos of ppl pulling with knee wraps, but I have no idea why...I would never do it, whats the point? Plus, most feds dontallow it anyway from my understanding. I know there are a lot of ppl who dont even pull in gear, theyre just used to pulling with a belt, plus, in some gear (frommy understanding) it takes a great deal of weight just to get down to the bar.
As far as pulling with knee wraps, I doubt SGT Rock or Powerfreak will be doing it anytime soon....but maybe I'm wrong, LOL!
Looking great got a new bench shirt you braking in huh..what is the problem with the forearm I was just curious mines was bothering me a little as well..sick numbers man just plain sick...close grips 275 arrrrrggggg...
Thanks bro! Well, I just have some tendonitis issues in my forearms that flares up from time to time. I just have to manage it. Pressing aggrivates it, so when it flares up I usually back off the pressing as much (ie, lighter overhead work, etc). Usually after a couple of weeks of managing it it will go away. Plus, from what Curt has told me, getting ino a shirt for the first time can aggrivate it as well. No worries!
ME SQUAT
BW: 239
RAW Parallel Box Squats:
Barx10
135x5
225x5
275x3
315x3
335x3
365x2
385x3 PR!
Machine Front Squats:
1ppsx5
2ppsx5
3ppsx5
4ppsx5
Lying Leg Curls:
120x10
150x10
170x10
170x10
Calves
Good session this morning. Hit about a 20lbs PR (for reps) on Parallel Box Squats, so I am pleased with that. I was going to start going for singles, but I was pretty dead at that point. So I just moved on to get some more strength work in. Good session though.
I like cookies,
IRBS
Big Wides
07-10-07, 9:31 am
seems like your back has recovered well from last weeks beating. soild squat numbers bro!
seems like your back has recovered well from last weeks beating. soild squat numbers bro!
Yeah, definately recovered now. Going to be alternating GM's and Box Squats every week for a while, seems like thats where I get my best results.
Thanks bro!
brandona
07-10-07, 10:45 am
I like cookies too, that is why I have to diet right now....lol...solid session bro, I am going to hit the box squats this week, alt with good mornings and regular squats...scoped out a box last night, will be about 1" above parrelle, but for the 1st time, should be ok....
-B
I like cookies too, that is why I have to diet right now....lol...solid session bro, I am going to hit the box squats this week, alt with good mornings and regular squats...scoped out a box last night, will be about 1" above parrelle, but for the 1st time, should be ok....
-B
LOL!! Yeah you should be good to go with that box. You can use a bench that is a little bit lower if you need too. Just make sure you work your way down. I am by no means a squat expert though...as you can see!! LOL!!
The_Dude
07-10-07, 2:03 pm
ME SQUAT
BW: 239
RAW Parallel Box Squats:
Barx10
135x5
225x5
275x3
315x3
335x3
365x2
385x3 PR!
Machine Front Squats:
1ppsx5
2ppsx5
3ppsx5
4ppsx5
Lying Leg Curls:
120x10
150x10
170x10
170x10
Calves
Good session this morning. Hit about a 20lbs PR (for reps) on Parallel Box Squats, so I am pleased with that. I was going to start going for singles, but I was pretty dead at that point. So I just moved on to get some more strength work in. Good session though.
I like cookies,
IRBS
Good leg work IRBS! Excellent job on that PR. Those hami's are gonna feel great tomorrow
Lowdown5
07-10-07, 2:04 pm
Nice box squat PR Bro, good shit.
Good leg work IRBS! Excellent job on that PR. Those hami's are gonna feel great tomorrow
LOL, its already hard to walk up the stairs at my office...Thanks bro!
Nice box squat PR Bro, good shit.
Thanks bro!
I usually am not on here in the evenings, but I had an early Xmas when I got home today...my order came in. Real Gains (Never tried it), New M-Stak (tried the old one, liked it), Flex, and the Pak. The other stuff I already had, but figured it would make a nice shot.
http://i133.photobucket.com/albums/q66/willirby/DSCN0693.jpg
Nightshift
07-10-07, 7:18 pm
Thats awesome!! Not only does it make a great pic, but also makes for great gains!
Big Wides
07-10-07, 7:35 pm
looks like one of those carnival games that you throw the ball at. bigger gains going to be made here...
Pokoritel
07-10-07, 8:07 pm
Congrats on the PR bro. I tried box squats last night for the first time and it was hard.
BEASTOFRAGE
07-11-07, 12:48 am
first off...KICKASS BENCHIN BROTHER! 2nd...KICKASS SQUATTIN!
look at ya...u already back up to what u missed when u were inthe shirt 2 weeks ago...are u a believer now?
TB
Yeah, definately recovered now. Going to be alternating GM's and Box Squats every week for a while, seems like thats where I get my best results.
Thanks bro!
So you will be hitting them hard as hell right...
looks like one of those carnival games that you throw the ball at. bigger gains going to be made here...
LOL!! Exactly!
Congrats on the PR bro. I tried box squats last night for the first time and it was hard.
Thanks bro! Yeah, they are different, but nothing will jack your squat up like squatting from a box.
So you will be hitting them hard as hell right...
Is there any other way??? LOL!! You know it bro!
first off...KICKASS BENCHIN BROTHER! 2nd...KICKASS SQUATTIN!
look at ya...u already back up to what u missed when u were inthe shirt 2 weeks ago...are u a believer now?
TB
LOL!! Thanks bro. And yes...you got a believer here!!! Kill it in ATL bro!
ME Deadlift
BW: 240
RAW Deadlifts (Full Range):
135x10
225x5
315x3
405x2
455x1 (Very Fast)
500x0 (Holy Crap I am so mad right now!!!!! Flew off the ground!!)
Speed Pulls:
315x6 (5 sec between reps)
Wide Grip Pulldowns:
120x10
150x10
200x10
DB Rows:
100x10
100x10
100x10
Hammer Curls:
4 sets of 45'sx10
Decline Situps:
3 sets of 20
Ok, I am not so happy right now. 500 flew off the floor faster than anything over 400lbs today, my training partner said holy crap its gonna go it was goin so fast...got to my knees and my left arm dropped about 1/4in when I stalled and I just lost the speed from the floor...I am SOOOO FREAKIN MAD RIGHT NOW!!! When I started goin up with it I was like, "this is cake, its flying" and then it was like I hit a brick wall for whatever reason....just freakin wait...JUST WAIT!!!!! in 3-4 weeks I WILL pull that crap...just gotta pound out GM's and Rack Pulls. That thread that asked why do rack pulls...THIS IS WHY...so you're not a freakin wuss and dont stall out at your knees!!!!!
I need food or I am going to kill somebody!!!
IRBS
Intense workout bro and intense words. You know what it take to get 500 done,your almost there keep working hard!!
brandona
07-12-07, 11:00 am
Feed the beast bro, keep the fire stoked....you will eat 500 and them some....nice session...
-B
Intense workout bro and intense words. You know what it take to get 500 done,your almost there keep working hard!!
Feed the beast bro, keep the fire stoked....you will eat 500 and them some....nice session...
-B
Thanks fellas...just frustrating to be 6in from locking it out...it will come!
Lowdown5
07-12-07, 11:05 am
6 inches seperated you from success or missing what you wanted. 6 lousy inches. That is the space you must overcome. I know that you can do it, and more important, you know that you can do it.
Next time, kick that 6 lousy inches in the ass and get that shit locked out.
6 inches seperated you from success or missing what you wanted. 6 lousy inches. That is the space you must overcome. I know that you can do it, and more important, you know that you can do it.
Next time, kick that 6 lousy inches in the ass and get that shit locked out.
LOL! True story bro...6 freakin inches...doesnt seem nearly as far now!!
Sugarbutt
07-12-07, 11:10 am
You're still putting up fuckin' hardcore RAW numbers, though...keep that in mind...
...what are speed pulls??
You're still putting up fuckin' hardcore RAW numbers, though...keep that in mind...
...what are speed pulls??
Thanks!
Basically you get a weight that isnt hard, but isnt easy, and you do a deadlift as fast as you possibly can, focusing on explosion from the floor. The idea is that they are as fast as you can possibly do them, with good form too!! The faster you can get it moving at the bottom, the better. The momentum will help when you get closer to the top.
Hope that wasnt confusing!!
Sugarbutt
07-12-07, 11:34 am
Thanks!
Basically you get a weight that isnt hard, but isnt easy, and you do a deadlift as fast as you possibly can, focusing on explosion from the floor. The idea is that they are as fast as you can possibly do them, with good form too!! The faster you can get it moving at the bottom, the better. The momentum will help when you get closer to the top.
Hope that wasnt confusing!!
Gotcha...I thought maybe they were a faster face pull...which I thought might be dangerous for me...=)
Big Wides
07-12-07, 12:41 pm
take the same approach you took to the bench and apply to the dead. you'll get it no problem. the fire burns strong with you
take the same approach you took to the bench and apply to the dead. you'll get it no problem. the fire burns strong with you
Thanks bro. Yeah, it will come soon. I know what I gotta do...just gotta get it done.
Pokoritel
07-12-07, 3:06 pm
ME Deadlift
BW: 240
RAW Deadlifts (Full Range):
135x10
225x5
315x3
405x2
455x1 (Very Fast)
500x0 (Holy Crap I am so mad right now!!!!! Flew off the ground!!)
Speed Pulls:
315x6 (5 sec between reps)
Wide Grip Pulldowns:
120x10
150x10
200x10
DB Rows:
100x10
100x10
100x10
Hammer Curls:
4 sets of 45'sx10
Decline Situps:
3 sets of 20
Ok, I am not so happy right now. 500 flew off the floor faster than anything over 400lbs today, my training partner said holy crap its gonna go it was goin so fast...got to my knees and my left arm dropped about 1/4in when I stalled and I just lost the speed from the floor...I am SOOOO FREAKIN MAD RIGHT NOW!!! When I started goin up with it I was like, "this is cake, its flying" and then it was like I hit a brick wall for whatever reason....just freakin wait...JUST WAIT!!!!! in 3-4 weeks I WILL pull that crap...just gotta pound out GM's and Rack Pulls. That thread that asked why do rack pulls...THIS IS WHY...so you're not a freakin wuss and dont stall out at your knees!!!!!
I need food or I am going to kill somebody!!!
IRBS
I here ya bro...the same thing happened to me last time I went for a 455. That shit flew up but once it got past my knees it got stuck. I am doing rack deads and GM's now. I hope to get it in like 2-3 weeks. Good luck man. I know you will get it next time.
I here ya bro...the same thing happened to me last time I went for a 455. That shit flew up but once it got past my knees it got stuck. I am doing rack deads and GM's now. I hope to get it in like 2-3 weeks. Good luck man. I know you will get it next time.
Thanks bro. It will go, just pisses me off, LOL!!! So close, but yet, so far. It's gonna be a smoke show when it goes though!!!
What do you all do when you get stuck? You all have training partners? IRBS...you dont train with anyone, right?
This scares me with squats...getting stuck..WTF would I freakin do? What do you all do?
What do you all do when you get stuck? You all have training partners? IRBS...you dont train with anyone, right?
This scares me with squats...getting stuck..WTF would I freakin do? What do you all do?
I have a training partner about 30-50% of the time. If I am alone while squatting I dump it, plain and simple. Rather have a loud noise than get pinned to the floor. I usually set the safteys up so that if I get stuck in the hole I can just lean forward or dump it backwards so the rack catches it. Also, most people in the gym don't know how to properly spot a squat, so I would rather dump it than have to involve someone who doesnt know how to spot correctly, they;ll just get hurt, or worse, I'll get hurt. Granted, I'm not exactly usuing as muchweight as Powerfreak or BEASTOFRAGE, but dumping is a common solution to not having a training partner.
I dont bench above 90% of my 1RM without someone spotting me though. I cant do a situp with 365lbs on my chest pinned to the bench, LOL!
No spotter needed on DL's, LOL!!
"I dont bench above 90% of my 1RM without someone spotting me though. I cant do a situp with 365lbs on my chest pinned to the bench, LOL!"
Ok..that was funny!
"No spotter needed on DL's, LOL!!"
And yes..you sure dont need a spot on DL's...GM's either apparantly, Mister 405! Jesus!
"I dont bench above 90% of my 1RM without someone spotting me though. I cant do a situp with 365lbs on my chest pinned to the bench, LOL!"
Ok..that was funny!
"No spotter needed on DL's, LOL!!"
And yes..you sure dont need a spot on DL's...GM's either apparantly, Mister 405! Jesus!
You actually can get a spot on those, kinda difficult to get in position. Most people will just stare and wonder what in the world you are doin though...LOL!
BEASTOFRAGE
07-12-07, 7:38 pm
u know what i'm goin to say brother...so just rage on and skull fuck 500 next time!
TB
Pokoritel
07-12-07, 11:07 pm
No one wants to train legs with me so I usually end up asking people who have experience in squatting to spot me. Other then that I always have safety bars on the side. Peace
u know what i'm goin to say brother...so just rage on and skull fuck 500 next time!
TB
LOL!! Yes I do...dont worry bro...the rage is here!
No one wants to train legs with me so I usually end up asking people who have experience in squatting to spot me. Other then that I always have safety bars on the side. Peace
Yeah...everyone is scared of the squat...unless its on the Smith Machine...seeing a 200+lbs man squatting on the Smith Machine with 135lbs on it is hilarious to me for some reason...
Shoulder Work
DB Military:
45'sx15
60'sx12
100'sx8
100'sx8
Side Laterals:
4 sets of 8
Reverse Peck Deck:
4 sets of 10
BB Shrugs:
225x25
315x20
405x20
Ab Machine:
100 reps over 3 sets
Wasn't really feeling it this morning. Was solo, sore, and just wasnt really feelin it. Got my sets in and all, moved some ok weight I guess. I was just sluggish...need some more sleep maybe, LOL!! Had a rough afternoon at work yesterday and gonna be very busy this morningwhen I get there so I am sure that probably had a little to do with it. I am deloading next week no doubt, so dont expect to see any exciting numbers or anything, LOL!!!
I ate a pound of ground beef last night in 30 min, then I ate some Oreos, LOL,
IRBS
Big Wides
07-13-07, 8:08 am
100sx8, good deal. you know this as much as most of us do, that sometimes the sluggish, not as intense days are better than the crazy ones. so whats next on the diet? i see a pound of ground beef and oreos last night. so tonight's menu is half a cow and those cookie elfs (the actual people). just joking around, rest up bro...
100sx8, good deal. you know this as much as most of us do, that sometimes the sluggish, not as intense days are better than the crazy ones. so whats next on the diet? i see a pound of ground beef and oreos last night. so tonight's menu is half a cow and those cookie elfs (the actual people). just joking around, rest up bro...
Yeah, youre right about that man.
LOL!! Theres no tellin'. I like to eat...what can I say? Luckily, I tend to stay under 15%BF no matter whats going in. If I get above that I will diet. Right now I am about 12-13%, which is fine with me. Stength levels are their highest between 10-15%BF, from what I understand.
I swear I could eaty a whole cow...seriously, LOL!!
spaceclown
07-13-07, 11:52 am
I swear I could eaty a whole cow...seriously, LOL!!
Man I could tear up some red meat right now. Strong ass numbers in here. Great job!
Man I could tear up some red meat right now. Strong ass numbers in here. Great job!
Thanks! I eat red meat probably 85% of the time unless I am dieting down...but even then I eat red meat 50% of the time. I just love it!!! Plus, nothing gets you gains like red meat...
Kmc06005
07-13-07, 5:13 pm
Shoulder Work
BB Shrugs:
225x25
315x20
405x20
IRBS
You must have the biggest freaking traps...
You must have the biggest freaking traps...
Not big enough....
Squat_Heavy
07-13-07, 6:13 pm
What do you all do when you get stuck? You all have training partners? IRBS...you dont train with anyone, right?
This scares me with squats...getting stuck..WTF would I freakin do? What do you all do?
Drop the bar behind you and jump away! Its not a problem at all
Squat_Heavy
07-13-07, 6:15 pm
This is an awesome log. About deads, are you weak at the top since you loose it at the knees?
This is an awesome log. About deads, are you weak at the top since you loose it at the knees?
I used to be weal off the floor, but somehow, something I have done has reversed that, LOL! Just gotta focus on some rack pulls and GM,s and man up and pull it...
Squat_Heavy
07-14-07, 5:37 pm
I used to be weal off the floor, but somehow, something I have done has reversed that, LOL! Just gotta focus on some rack pulls and GM,s and man up and pull it...
Hehe, exactly what happened t