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simpleguy
12-30-08, 1:54 pm
awesome prs man, you def are turning into a strong mofo

Themostocles
12-30-08, 3:08 pm
NIce goals for the New Year Pro, now stay away from the injuries and you might acheive them lol. You are making great progress on those squats. -T.

prowrestler
12-30-08, 4:26 pm
awesome prs man, you def are turning into a strong mofo

haha lol thanks man, i just wanna eat more

prowrestler
12-30-08, 4:27 pm
NIce goals for the New Year Pro, now stay away from the injuries and you might acheive them lol. You are making great progress on those squats. -T.

lol, ya, i dont go lookin for them, they just got my number and call often unfortunatly

thanks man

T o m m Y
12-30-08, 6:45 pm
yo pro whats how wide is your stance on ME box squats?

prowrestler
12-30-08, 7:09 pm
yo pro whats how wide is your stance on ME box squats?

gettin wider and wider

ughh, bout 3inchs wider then shoulder width each foot

T o m m Y
12-30-08, 7:16 pm
yeah i hear ya,mine were kinda alomost touch sides today,idk like i feel i can sit back more when i go wider,but with like a free squat i have to not go as wide.

prowrestler
12-30-08, 7:18 pm
yeah i hear ya,mine were kinda alomost touch sides today,idk like i feel i can sit back more when i go wider,but with like a free squat i have to not go as wide.

hmm, its probably cause you "fall" to the bench that wide

work onto a low box, then sit on it and push the legs out with your hands and see how that goes, it what i used

prowrestler
12-30-08, 7:19 pm
might aswell get a head start on 2009. here are my goals


BODY COMPOSITION/TRANSFORMATION GOALS

- weigh in at 230 pounds
- 15% bodyfat at some point...
- 18.5 inch arms
- 29.5 inch thighs
- 15 inch forearms
- 17 inch calfs
- 48 inch chest
- 6 foot 4....wait, i think im stuck at 5 foot 7 lol

POWERLIFTING GOALS

-squat raw 500
-bench raw 350
-deadlift raw 605
-squat geared 600
-bench geared 500
deadlift geared 655

OTHER WEIGHT LIFTING GOALS

- strict press 250
- farmers walk the 175's or 200's if the gym gets em
- good morning 400
- dumbell flat press the 150's



ya, decently jacked goals but 2009 is my year. 2008 was a terrible year in my life but it led to the beginning of a new life. the beginning of my real life as a man.

2009 is the year of jackness.

bump

Psycho77
12-30-08, 8:39 pm
might aswell get a head start on 2009. here are my goals


BODY COMPOSITION/TRANSFORMATION GOALS

- weigh in at 230 pounds
- 15% bodyfat at some point...
- 18.5 inch arms
- 29.5 inch thighs
- 15 inch forearms
- 17 inch calfs
- 48 inch chest
- 6 foot 4....wait, i think im stuck at 5 foot 7 lol

POWERLIFTING GOALS

-squat raw 500
-bench raw 350
-deadlift raw 605
-squat geared 600
-bench geared 500
deadlift geared 655

OTHER WEIGHT LIFTING GOALS

- strict press 250
- farmers walk the 175's or 200's if the gym gets em
- good morning 400
- dumbell flat press the 150's



ya, decently jacked goals but 2009 is my year. 2008 was a terrible year in my life but it led to the beginning of a new life. the beginning of my real life as a man.

2009 is the year of jackness.


pretty solid goals there Pro. Definitely achievable in your case. Claim 2009 bro. Looking forward to the gains your gonna make.

prowrestler
12-30-08, 9:16 pm
pretty solid goals there Pro. Definitely achievable in your case. Claim 2009 bro. Looking forward to the gains your gonna make.

thanks dude, i nail these, ill be on my way to greatness

Mizzarler
12-31-08, 5:50 pm
you've got the mindset...time to put in the work!!! lets see it!!!!

sifusteve
12-31-08, 8:35 pm
might aswell get a head start on 2009. here are my goals


BODY COMPOSITION/TRANSFORMATION GOALS

- weigh in at 230 pounds
- 15% bodyfat at some point...
- 18.5 inch arms
- 29.5 inch thighs
- 15 inch forearms
- 17 inch calfs
- 48 inch chest
- 6 foot 4....wait, i think im stuck at 5 foot 7 lol

POWERLIFTING GOALS

-squat raw 500
-bench raw 350
-deadlift raw 605
-squat geared 600
-bench geared 500
deadlift geared 655

OTHER WEIGHT LIFTING GOALS

- strict press 250
- farmers walk the 175's or 200's if the gym gets em
- good morning 400
- dumbell flat press the 150's



ya, decently jacked goals but 2009 is my year. 2008 was a terrible year in my life but it led to the beginning of a new life. the beginning of my real life as a man.

2009 is the year of jackness.

Yours for the taking!

prowrestler
01-01-09, 12:24 am
ME OH PRESS DAY

push press (not jerk,feet dont move)

barxhappy new year!
95x6+ RAWR!
115x3 and agressive
135x3
155x1
175x1
185x1 (goal)

fairly easy, weights went up solid. next week's goal is 195-200
im doing the conjugate method hear now, so ill be rotating some max effort exercises with OH pressing until i can ME bench

1 arm db press

35x5
50x5
55x10

flat tucked db press

55x10
55x10


standing tate press

35'sx10ish
40'sx5(pr)
40'sx5

rope pressdowns

65xblood
120x10
150x5
180x5
210x6
switched to smaller lat pulldown bar, using the angled part....so wide grip
120x10
165x10
210x6-8


lat pullovers super setted with lat pulldowns

20 reps and 12 reps
20 and 12
20 and 12
20 and 12


hammer curls

55'sx10
65'sx4
75'sx4

wrist roller

4th plate, flexion then extension
just some extension reps


side dlet machine static holds

half stackx30 seconds
75% stackx30 seconds
stackx 30 seconds


1 arm strict barbell jammer press

bar+22x10
bar+45x5
bar+70x3
bar+80 for RE, i got 4 reps on the right arm and 3 on the left.


all in all, good day, middle i wasnt feeling it but i started strong and finished strong

prowrestler
01-01-09, 12:25 am
you've got the mindset...time to put in the work!!! lets see it!!!!
thanks man! i wannna see it and i swear ta fuckin god im gonna hit them


Yours for the taking!
thanks man, its gonna come down to health and meals

T o m m Y
01-01-09, 12:33 am
Goood session bro.

when do you think you will be benching again?

J Wong
01-01-09, 12:40 am
Nice push pressing man!

Hey I have a question, with the lack of chest training, is your chest getting smaller?

prowrestler
01-01-09, 12:43 am
Goood session bro.

when do you think you will be benching again?

thanks man

dude, what im trying to do now is build more muscle mass on my pecs. i think thats the problem. i dont think i got enough chesticle mass to be pushing what i can push. i think cause i got very strong triceps and lats in comparion to the pecs, thats why they break on me lol!

im gonna be workin on blood pumpin for a bit, then soon muscle growth purley for the pecs while training my OH press like i would normaly train the bench press.

prowrestler
01-01-09, 12:45 am
Nice push pressing man!

Hey I have a question, with the lack of chest training, is your chest getting smaller?

actually, ive added new stretch marks.

i did make a return to CG benching for a month or 2. and also the jammer presses hit the chest too, well,atleast the barbell version.

my upper chest might be gaining some moderate size now, but my pecs definatly dont look as good as they use to when i was benching. then again, i got shitty pecs anyways which i think is why the get hurt

T o m m Y
01-01-09, 12:51 am
thanks man

dude, what im trying to do now is build more muscle mass on my pecs. i think thats the problem. i dont think i got enough chesticle mass to be pushing what i can push. i think cause i got very strong triceps and lats in comparion to the pecs, thats why they break on me lol!

im gonna be workin on blood pumpin for a bit, then soon muscle growth purley for the pecs while training my OH press like i would normaly train the bench press.

Hmm,Maybe..

prowrestler
01-01-09, 12:55 am
Hmm,Maybe..

if it doesnt work, im just gonna cry and watch chick flicks and throw darts at a picture of ryan kennely

prowrestler
01-01-09, 12:55 am
ME OH PRESS DAY

push press (not jerk,feet dont move)

barxhappy new year!
95x6+ RAWR!
115x3 and agressive
135x3
155x1
175x1
185x1 (goal)

fairly easy, weights went up solid. next week's goal is 195-200
im doing the conjugate method hear now, so ill be rotating some max effort exercises with OH pressing until i can ME bench

1 arm db press

35x5
50x5
55x10

flat tucked db press

55x10
55x10


standing tate press

35'sx10ish
40'sx5(pr)
40'sx5

rope pressdowns

65xblood
120x10
150x5
180x5
210x6
switched to smaller lat pulldown bar, using the angled part....so wide grip
120x10
165x10
210x6-8


lat pullovers super setted with lat pulldowns

20 reps and 12 reps
20 and 12
20 and 12
20 and 12


hammer curls

55'sx10
65'sx4
75'sx4

wrist roller

4th plate, flexion then extension
just some extension reps


side dlet machine static holds

half stackx30 seconds
75% stackx30 seconds
stackx 30 seconds


1 arm strict barbell jammer press

bar+22x10
bar+45x5
bar+70x3
bar+80 for RE, i got 4 reps on the right arm and 3 on the left.


all in all, good day, middle i wasnt feeling it but i started strong and finished strong

dammit, the workout always hit the bottom of the page lol!

Little Z
01-01-09, 1:31 am
if it doesnt work, im just gonna cry and watch chick flicks and throw darts at a picture of ryan kennely

whats different than any other night for you eh?

dont worry bro, ill send some kleenex and popcorn for ya..

prowrestler
01-01-09, 1:42 am
whats different than any other night for you eh?

dont worry bro, ill send some kleenex and popcorn for ya..

just the ryan kennely part.....

im more of a nacho guy vs popcorn

Little Z
01-01-09, 1:43 am
just the ryan kennely part.....

im more of a nacho guy vs popcorn

my bad, when i come up and we toss some iron, we'll grab some nachos..

prowrestler
01-01-09, 1:49 am
my bad, when i come up and we toss some iron, we'll grab some nachos..

pre or post workout?
im feeling pre, post we'll hit up wendys

Little Z
01-01-09, 2:15 am
pre or post workout?
im feeling pre, post we'll hit up wendys

sounds goo ooo oood to me..

get me another cheeeeeeeeeseburger bro..

Psycho77
01-01-09, 7:53 am
STRONG pressing and curling Pro. Great way to open up the year. Can't wait to see you bench bro.

mark
01-01-09, 12:27 pm
Congrats on the PR bro... Solid work.

Themostocles
01-01-09, 1:25 pm
Nice push press bro, how much leg drive you using? You got some strong ass triceps Pro. -T.

prowrestler
01-01-09, 1:59 pm
STRONG pressing and curling Pro. Great way to open up the year. Can't wait to see you bench bro.
thanks man,lol, it was actualy in the last hours of 2008! me neither, i wanna bench!


Congrats on the PR bro... Solid work.
thanks man


Nice push press bro, how much leg drive you using? You got some strong ass triceps Pro. -T.
i dip my legs about...3 inchs so like half a quarter squat id guess
thanks man,wasnt too much strength stuff goin on for triceps last night,mainly delts!!

Themostocles
01-01-09, 2:02 pm
wasnt too much strength stuff goin on for triceps last night,mainly delts!!

I know, but watching the evoltion of your numbers, most of your pressing power comes from your triceps. And there ain't nothing wrong with that, mine are the same way. -T.

prowrestler
01-01-09, 2:04 pm
I know, but watching the evoltion of your numbers, most of your pressing power comes from your triceps. And there ain't nothing wrong with that, mine are the same way. -T.

hahah, nice!
most likley, ive always hammered triceps before, gotta get the pecs up there now with this rehab shit

sifusteve
01-01-09, 2:04 pm
rope pressdowns

65xblood
120x10
150x5
180x5
210x6
switched to smaller lat pulldown bar, using the angled part....so wide grip
120x10
165x10
210x6-8



What gives..with those numbers you have to be close to...17 1/2...18 inch guns...right!

prowrestler
01-01-09, 2:06 pm
What gives..with those numbers you have to be close to...17 1/2...18 inch guns...right!

16 since i lost some bloat lol, use to be 16.5

but im 5 fot 7

sifusteve
01-01-09, 2:10 pm
16 since i lost some bloat lol, use to be 16.5

but im 5 fot 7

With those numbers...18 isn't very far away!

prowrestler
01-01-09, 2:12 pm
With those numbers...18 isn't very far away!

bout another 20 pounds away lol! my plan aint setting gym pr's to get it but kitchen pr's lol
hopefully the one arm pressdowns workout good, i do them cause the stack is too light for 2 arms now so with 1 arm, i can continue makeing good gains. plus my barbell/dumbell moves

Themostocles
01-01-09, 2:16 pm
bout another 20 pounds away lol! my plan aint setting gym pr's to get it but kitchen pr's lol
hopefully the one arm pressdowns workout good, i do them cause the stack is too light for 2 arms now so with 1 arm, i can continue makeing good gains. plus my barbell/dumbell moves

I pin weight to the stack to add to it. Or use the side with only one pulley. -T.

scals
01-01-09, 2:16 pm
Solid workout brother. Push presses are looking real good.

prowrestler
01-01-09, 2:19 pm
I pin weight to the stack to add to it. Or use the side with only one pulley. -T.

i was also thinking of using the lat pulldowns but the pulley feels weird for pressdowns unfortunatly

and i can only add 25 pounds to the stack, nothin else fits, and the single arms are different!

i think the real mass will be built from the JM's,OH press pr's and tate pressing

prowrestler
01-01-09, 2:20 pm
Solid workout brother. Push presses are looking real good.

thanks man, first day of the psuh press cycle so i took it somewhat easy, lookin to go 10-15 pounds heavier next week, end the cycle with 205

sifusteve
01-01-09, 2:40 pm
I pin weight to the stack to add to it. Or use the side with only one pulley. -T.

What about the sticker on the machine that says "do not modifiy weight stack" LOL LIke that ever stoped me!
Great suggestion..putting a second pin in half way up the stack to hold additional plate(s)

YUNG THOR
01-01-09, 5:15 pm
Hey i didnt know you're into this that hard.. keep it up looking forward to see more of your threads

Carpe Diem P.T
01-01-09, 5:52 pm
my diet as of now goes down like this


meal 1 is a gainer shake consisting of 650 cals and 65 grams protien, that aint gonna cut it. i add in a banana and some oil to get it to 1000 calories.

meal 2 is 7 servings of rice, 300 gram chicken brest, 1 287ml can of cream of whatever soup. i cook it all and mix it up in my eating bowl and fight it off to the very last spoon.
its 1200 calories, 60 grams of protien and 180ish carbs, 95 percent complex carbs.

meal 3 is 6 servings of oatmeal (2 cups dry), half a cup of juice and 1 cup of water. i blend it and drink it. then i have 1 scoop of whey and 5 grams of creatine. 1000 calories, 185 grams of carbs and 25 grams of complete protien. with the oatmeal its like40 grams of protien.

meal 4 is 2 scoops of whey and 6 spoons of maple syrup. 500 cals, 50 grams protien and 85 grams of carbs. its post workout.

meal 5 is different every night, its supper with my family. minumum though would be 600 cals, 20 grams protien and 50 grams carbs. normally though its alot more.

meal 6 is 1 cup of oats, 1 cup of milk, 3 spoons of peanut butter, a banana 1 scoop of whey and some chocolate syrup plus some water. 1000 cals, 35 grams of complete protien,100 carbs

meal 7 is 3 chicken drumsticks and some kidney beans or potatoes. 800 cals, 55 grams protien and about 80 carbs

meal 8 is 2 cups of cotage cheese, little water and some chocolate syrup, blend it up and voila, pre bedtime casien protien for ya. then i take shots of oil for EFA'S. 700 cals, 60 grams protien and little carbs.

if i wake up, ill do a cup of milk.

TOTAL CALORIES= 6800
TOTAL PROTIEN= 370 complete
TOTAL CARBS= 810

now thats some solid food! eating must be costing you a fair bit

Themostocles
01-01-09, 5:58 pm
i was also thinking of using the lat pulldowns but the pulley feels weird for pressdowns unfortunatly

and i can only add 25 pounds to the stack, nothin else fits, and the single arms are different!

i think the real mass will be built from the JM's,OH press pr's and tate pressing

The singles are different, but still effective. Beside with the pulley system, it doesn't reflect real poundage. The only dowm side to the single pully is it is lower to the ground and I have to bend my knees to get a full ROM. -T.

Themostocles
01-01-09, 6:00 pm
What about the sticker on the machine that says "do not modifiy weight stack" LOL LIke that ever stoped me!
Great suggestion..putting a second pin in half way up the stack to hold additional plate(s)

It works great as long as your control the stack. And our cable machine doesn't have those stickers anymore, someone must have removed them. Can't think of who it could be though lol. -T.

prowrestler
01-01-09, 6:37 pm
now thats some solid food! eating must be costing you a fair bit

LMAO! thats the old diet! i can remember those days lol

its different now but ya, food aint cheap

prowrestler
01-01-09, 6:37 pm
It works great as long as your control the stack. And our cable machine doesn't have those stickers anymore, someone must have removed them. Can't think of who it could be though lol. -T.

are gym doesnt have those sticker either, me and a couple others add weight to it often and we demand 200 pound bells aswell lol!

shizz702
01-01-09, 7:30 pm
Fucking A that's some strong push pressing bro!

185 overhead sersious business, and I know you remember my strict press milestone with it ;)

That would be sick if you hit 200+!

Psycho77
01-01-09, 7:46 pm
are gym doesnt have those sticker either, me and a couple others add weight to it often and we demand 200 pound bells aswell lol!


I like your style bro. We add plates to the stack as well. Had a bracket fabricated that you hang off the stack and can add 3 pies. No wonder the cable breaks often. Those are very strong tris you have there Pro.

prowrestler
01-01-09, 9:17 pm
Fucking A that's some strong push pressing bro!

185 overhead sersious business, and I know you remember my strict press milestone with it ;)

That would be sick if you hit 200+!

thanks man, ya i remember it lol, it is in the back of my mind when i press over head
my goal is 205....plate and a 35 basicaly

prowrestler
01-01-09, 9:18 pm
I like your style bro. We add plates to the stack as well. Had a bracket fabricated that you hang off the stack and can add 3 pies. No wonder the cable breaks often. Those are very strong tris you have there Pro.

thanks man, ill have to manage, i can go up to 260 pounds with 1 arm if i have to, then ill switch it for something else

prowrestler
01-02-09, 12:16 pm
ok, so i get to train today, WOOOOOO

..........i hate off days

its DE SQUAT/DEAD tonight, me and ryan are back together, its a latr one, we are starting at about 9:30 at night. could be at 9:10 but i take a while to get ready like a girl lol. canadian winters...boots,gloves,hats,polar bear radar trackers....


235x10 for DE SQUATTIN

245x8 for speed pulls, no sumo.
405x1 for lat test, if all goes 100%, expect me pulling again

assistance work

farmers walks 4 SURE TONIGHT
glute ham raises
decline situps
standing abs for RE
calfs

calcaneous
01-02-09, 12:55 pm
ok, so i get to train today, WOOOOOO

..........i hate off days

its DE SQUAT/DEAD tonight, me and ryan are back together, its a latr one, we are starting at about 9:30 at night. could be at 9:10 but i take a while to get ready like a girl lol. canadian winters...boots,gloves,hats,polar bear radar trackers....


235x10 for DE SQUATTIN

245x8 for speed pulls, no sumo.
405x1 for lat test, if all goes 100%, expect me pulling again

assistance work

farmers walks 4 SURE TONIGHT
glute ham raises
decline situps
standing abs for RE
calfs

polar bear radar trackers?...with the numbers are you throwing around, the bears should be scared of you.

prowrestler
01-02-09, 1:17 pm
polar bear radar trackers?...with the numbers are you throwing around, the bears should be scared of you.

LMAO, no, me and the bears have mituel respect for one another lol

prowrestler
01-03-09, 12:49 am
DELOAD DE SQUAT/DEAD

so i took marks advise and deloaded. this way ill be fresh for the repetition of my cycle.
my partner trained earlier, i was feeling crappy so it was a good day for a deload.

box squat

barx10
135x3
235x2
235x2
235x2
235x2
135x2
135x2
135x2
135x2


speed pulls

135x3
225x1
225x1
225x1
225x1
lat test deadlifts
325x1
395x1

lat wasnt feelin too bad. i could deffinatly feel some unnormal stress in that entire shoulder girdle but i mean fuck, i havent pulled anything close to heavy in a long time. weight/form was good. bar went up easy.

im still gonna hold off on pulling. gonna strengthen the lat more. keep these tests commin 1 time a week though. gonna work harder on pullovers and vertical pulldowns and related shit. some rowing too


cant wait for DE OH day. it aint a deload day, i only need that 1 tolken one.

mark
01-03-09, 9:23 am
smart move on the deload.

prowrestler
01-03-09, 12:17 pm
smart move on the deload.

thanks, i decided while trying to take my pre training dump. it just made sence.

Psycho77
01-03-09, 1:36 pm
thanks man, ill have to manage, i can go up to 260 pounds with 1 arm if i have to, then ill switch it for something else


holy hell, 260 one arm on rope pushdown. I want your tris!

J Wong
01-03-09, 1:38 pm
Ha, we are gonna be deloading together.

prowrestler
01-03-09, 1:53 pm
holy hell, 260 one arm on rope pushdown. I want your tris!

no lol...NO!

what i ment was i can go up to 260 per arm if needed. like, my cable can go that high if i get that strong lol!

who knows though? im at 135 now, so half way their!

prowrestler
01-03-09, 1:54 pm
Ha, we are gonna be deloading together.

no, your alone, i deloaded already and it lasted 1 hour! just carbing up now for DE OH and then the beginning of my 4th powerlifting cycle. 2nd time using my GM,SQUAT rotation ones.

J Wong
01-03-09, 2:02 pm
no, your alone, i deloaded already and it lasted 1 hour! just carbing up now for DE OH and then the beginning of my 4th powerlifting cycle. 2nd time using my GM,SQUAT rotation ones.

Damn. I think I'm going to take monday off, do some light work for shoulders and back on tuesday, and thursday some light work on legs and chest.

prowrestler
01-03-09, 2:08 pm
Damn. I think I'm going to take monday off, do some light work for shoulders and back on tuesday, and thursday some light work on legs and chest.

ya, WAY DIFFERENT then my deload. it was one day and pretty much just less sets.

prowrestler
01-03-09, 2:21 pm
next 5 weeks plan of training.

so, the cycle is gonna look like this

week 1 goodmorning for a 3 rep max
week 2 low box squat for a 3 rep max
week 3 good morning for a 1 rep max
week 4 low box squat for a 1 rep max
week 5 DEADLIFT! for a 5 rep max (not real max, 95%)

by that time i hope to be pullin again. using the GM to get deadlifting strength up and im goin heavier then ever on them this cycle.

goal weights

GM triple= 350 (15 pound pr)
low box squat triple= 315-335 (this box is 2 inchs lower then the old cycles one)
GM 1rep max= 375
low box squat max= 365

DEADLIFT= just being able to pull injury free. and the 5 rep max goal is 315. not much but whatever.

J Wong
01-03-09, 2:23 pm
next 5 weeks plan of training.

so, the cycle is gonna look like this

week 1 goodmorning for a 3 rep max
week 2 low box squat for a 3 rep max
week 3 good morning for a 1 rep max
week 4 low box squat for a 1 rep max
week 5 DEADLIFT! for a 5 rep max (not real max, 95%)

by that time i hope to be pullin again. using the GM to get deadlifting strength up and im goin heavier then ever on them this cycle.

goal weights

GM triple= 350 (15 pound pr)
low box squat triple= 315-335 (this box is 2 inchs lower then the old cycles one)
GM 1rep max= 375
low box squat max= 365

DEADLIFT= just being able to pull injury free. and the 5 rep max goal is 315. not much but whatever.

Sounds good, any specific plan for upper body work?

prowrestler
01-03-09, 2:41 pm
Sounds good, any specific plan for upper body work?

lol, i always forget that! mainly cause i dont bench now, lets look and see, good idea by the way


week 1 push press for a 1 rep max
week 2 behind the neck jerks 5 rep max
week 3 behind the neck jerks triple
week 4 strict press triple
week 5 strict press single

goals

push press max= 200+
BNJ 5 rep max= 155ish
BNJ 3 rep max= 165ish
strict press triple=145
strict press sinle= 175-180

T o m m Y
01-03-09, 5:03 pm
next 5 weeks plan of training.

so, the cycle is gonna look like this

week 1 goodmorning for a 3 rep max
week 2 low box squat for a 3 rep max
week 3 good morning for a 1 rep max
week 4 low box squat for a 1 rep max
week 5 DEADLIFT! for a 5 rep max (not real max, 95%)

by that time i hope to be pullin again. using the GM to get deadlifting strength up and im goin heavier then ever on them this cycle.

goal weights

GM triple= 350 (15 pound pr)
low box squat triple= 315-335 (this box is 2 inchs lower then the old cycles one)
GM 1rep max= 375
low box squat max= 365

DEADLIFT= just being able to pull injury free. and the 5 rep max goal is 315. not much but whatever.

Looks liek a solid plan bro..

when you do your gm's do you squat down a bit or do them wide stance stiff-leg?

J Wong
01-03-09, 5:15 pm
lol, i always forget that! mainly cause i dont bench now, lets look and see, good idea by the way


week 1 push press for a 1 rep max
week 2 behind the neck jerks 5 rep max
week 3 behind the neck jerks triple
week 4 strict press triple
week 5 strict press single

goals

push press max= 200+
BNJ 5 rep max= 155ish
BNJ 3 rep max= 165ish
strict press triple=145
strict press sinle= 175-180


Looks solid as well, hope you get all your goals!

prowrestler
01-03-09, 5:15 pm
Looks liek a solid plan bro..

when you do your gm's do you squat down a bit or do them wide stance stiff-leg?

thanks
i keep a small bend in my knees to avoid unneed pressure on them. then, once i go as deep as i can stiff legg, i loosen up the knees a bit to keep goin lower then explode up with my hips. i think of doing romanian deads.

i just make sure that the bar is over my knees so it aint a quater squat

prowrestler
01-03-09, 5:17 pm
Looks solid as well, hope you get all your goals!

thanks man, i hope so too

shizz702
01-03-09, 5:20 pm
plan looks good pro, nice choice of exercises there.

prowrestler
01-03-09, 5:23 pm
plan looks good pro, nice choice of exercises there.

if all goes good, i will be close to the pie 25 pres aswell!

Psycho77
01-04-09, 12:11 am
no lol...NO!

what i ment was i can go up to 260 per arm if needed. like, my cable can go that high if i get that strong lol!

who knows though? im at 135 now, so half way their!




AHHHH. hehehe lol. Forgive me man. Blame the lack of sleep, the missing the missus and the drugs for the cold.

prowrestler
01-04-09, 1:19 pm
AHHHH. hehehe lol. Forgive me man. Blame the lack of sleep, the missing the missus and the drugs for the cold.

lol, its all good

prowrestler
01-04-09, 5:31 pm
eating tacos, training, goin to taco bell afterwords maybe....wait..nevermind the afterwords part, too far


DE OH tonight

so ill try and stay at 115 tongiht for doubles, 8 of em
jammer barbell press
clean and jerks (light and speedy)

plate laoded machine bench press regular grip(rehab)
incline db flys(rehab)
pullovers(rehab)
barbell rows! (rehab)

db overhead ext
1 arm rope pressdowns
wrist roller

J Wong
01-04-09, 5:42 pm
eating tacos, training, goin to taco bell afterwords maybe....wait..nevermind the afterwords part, too far


DE OH tonight

so ill try and stay at 115 tongiht for doubles, 8 of em
jammer barbell press
clean and jerks (light and speedy)

plate laoded machine bench press regular grip(rehab)
incline db flys(rehab)
pullovers(rehab)
barbell rows! (rehab)

db overhead ext
1 arm rope pressdowns
wrist roller

Have fun.

KiNgKoNgPrOnGeD
01-04-09, 6:19 pm
The new cycles look good pro. Might i suggest doing stiff leg and romanian deads. I ACTUALLY deadlift once or twice every couple months and doing those two variations have really helped my pull. But idef have to get back to the good mornings after my meet.

prowrestler
01-04-09, 6:42 pm
The new cycles look good pro. Might i suggest doing stiff leg and romanian deads. I ACTUALLY deadlift once or twice every couple months and doing those two variations have really helped my pull. But idef have to get back to the good mornings after my meet.

i would do them if i could do them man, trust me on that. probably equal amounts of squats as deads.

im rehabbin up to week 4 of this cycle and then on week 5 attempting some deads

prowrestler
01-04-09, 10:34 pm
DE OH and friends day

speed strict press

barx10
95x8
95x2
115x2
115x2
115x2
115x2
95x17! RE (pr im pretty sure)


clean and jerks

70x3
70x5
70x10
worked on super speed and explosion and form here only

1 arm barbell jammers

bar+22x5
bar+22x5
bar+22x5
2 arms
bar+45x10
bar+80x10
bar+80x10


regular grip bench press!

barx10
95x20
135x8
135x8
noticed i got some inbalance with my right shoulder? but what.... it affects my wrist i noticed


incline flys
20lbsx20 for 2 sets

db shrugs
145'sx8 reps

db rows
55'sx12 for 2 sets


cable rows,neutral bar
20 reps,12 reps,8 reps,8 reps


pullovers on pullover bench
40x20,40x12


standing tate press

20'sx12
35'sx6
35'sx8
35'sx11(pr)


1 arm pressdowns

45x10
75x5
105x3
120x3
120x3
120x3


db curls for warm ups, went up to 55'sx8

dumbell strongman holds

100x30 count
120x30 count

some random cable work for biceps...3sets

pushups with feet elevated on unstable board

20+reps
17 reps

disloctates for awhile and left

T o m m Y
01-04-09, 10:47 pm
what the fuck is this a BB spilt,god damn mad volume lol..

dude your bench press is INSANE!

135X8!

WOW....

=)

prowrestler
01-04-09, 10:52 pm
what the fuck is this a BB spilt,god damn mad volume lol..

dude your bench press is INSANE!

135X8!

WOW....

=)

hey, the only BB exercises i see are the curls and the flys which are rehab work for me
i have both OLY and strongman work in that day!

they dont call me the bench monster for no reason! (lol in self pitty)
lol man, i aint even suppose to touch 135 yet. im suppose to stay at 95 but i felt bitch lol

prowrestler
01-04-09, 10:53 pm
DE OH and friends day

speed strict press

barx10
95x8
95x2
115x2
115x2
115x2
115x2
95x17! RE (pr im pretty sure)


clean and jerks

70x3
70x5
70x10
worked on super speed and explosion and form here only

1 arm barbell jammers

bar+22x5
bar+22x5
bar+22x5
2 arms
bar+45x10
bar+80x10
bar+80x10


regular grip bench press!

barx10
95x20
135x8
135x8
noticed i got some inbalance with my right shoulder? but what.... it affects my wrist i noticed


incline flys
20lbsx20 for 2 sets

db shrugs
145'sx8 reps

db rows
55'sx12 for 2 sets


cable rows,neutral bar
20 reps,12 reps,8 reps,8 reps


pullovers on pullover bench
40x20,40x12


standing tate press

20'sx12
35'sx6
35'sx8
35'sx11(pr)


1 arm pressdowns

45x10
75x5
105x3
120x3
120x3
120x3


db curls for warm ups, went up to 55'sx8

dumbell strongman holds

100x30 count
120x30 count

some random cable work for biceps...3sets

pushups with feet elevated on unstable board

20+reps
17 reps

disloctates for awhile and left

due to the fatassnes of tis workout, it needs to get bumped to fit

T o m m Y
01-04-09, 10:58 pm
hey, the only BB exercises i see are the curls and the flys which are rehab work for me
i have both OLY and strongman work in that day!

they dont call me the bench monster for no reason! (lol in self pitty)
lol man, i aint even suppose to touch 135 yet. im suppose to stay at 95 but i felt bitch lol

haha,im just fucking with you lol..

prowrestler
01-04-09, 11:01 pm
haha,im just fucking with you lol..

i didnt realise that.....lol.

T o m m Y
01-04-09, 11:02 pm
=)

Aggression
01-05-09, 10:02 am
'fatness' is the proper word for this workout. Crazy volume bro. Gotta throw in those workouts every now and then. Your body must be beat the fuck up.

prowrestler
01-05-09, 10:41 am
'fatness' is the proper word for this workout. Crazy volume bro. Gotta throw in those workouts every now and then. Your body must be beat the fuck up.

my traps are pretty sore....biceps and triceps in different then normal places and a bit of chest soreness. im use to volume work though from before hand

simpleguy
01-05-09, 12:25 pm
good workout man, how long did you stay in the gym? lol (but serious, how long?)

prowrestler
01-05-09, 12:54 pm
good workout man, how long did you stay in the gym? lol (but serious, how long?)

bit under 2 hours including my warm up and post stretching

J Wong
01-05-09, 3:08 pm
Nice job man.

prowrestler
01-05-09, 3:12 pm
Nice job man.

thanks man

prowrestler
01-05-09, 3:23 pm
its all begins in 4 hours, i plan on slammin down 2-3000 calories in during my remaining hours


SO, the ME gms, workin up to 350x3 im gunnin for

lowest box squat 5x5 style, really 5x5

dimmel deadlifts

db step ups

single leg leg curl triple set

calfs

prowrestler
01-05-09, 11:30 pm
so, when all hope seemed gone on a good workout, i pulled one outta the hat!

MAX EFFORT GOODMORNING (3 REP MAX)

barx10
135x5
225x3
switched to a non slippery stupid piece of shit bar
225x5
275x3
315x3
335x3+grunt
350x3(GOAL!)

yaaaa, i wasnt sure one these, after the 335x3 i thought to myself "how the fuck im a gonna nail 350 for 3" then i remembered who exactly i am and everything ive accomplished, cranked on seether:simplest mistake and wrecked
recovery after that set took a solid 3 mins.


lowest box squat 5x5

135x5(warm up)
225x5
225x5
225x5
225x5
225x5+ego trip and 4 extra reps

i was completing these sets in 5-7 seconds. solid form and tempo. im gettin good at these!
and fuck, that last set, i nail 5, go to rack it, then im like "hell no" and walk it back out and bust out 4 more. shoulda kept goin, i coulda set a RE pr. damn.


dimmel deadlifts (OMG)

135X20
135X20

FOCUSED ON SUPER SPEED AND SNAPPING THE BAR. and god damn i got no cardio stamina anymore lol! i looked like a wounded dog lying on a bench. walkin to the other side of the gym, i noticed how pumped my bum-bum was lol!


standing ab pulldowns

105x20
150x20
195x10 slow reps focused on alot of forward lean which kills the abdominals and further more diminishes my cardio system.

waddle to locker room
change
buy 2, 30 gram protien/50 carb post workout shakes
drink
waddle home
eat shepards pie
type workout

diesel1976
01-05-09, 11:57 pm
Solid ass work pro. Stellar job on the good mornings.

prowrestler
01-06-09, 12:07 am
Solid ass work pro. Stellar job on the good mornings.

thanks big man

the worst feeling is having a pumped total core. fuck lol!

Psycho77
01-06-09, 12:17 am
walkin to the other side of the gym, i noticed how pumped my bum-bum was lol!



got my laughing so hard.

Those good morning and deads are awesome Pro. You do very good work on a rehab, can't wait to see you full bore.

prowrestler
01-06-09, 12:18 am
got my laughing so hard.

Those good morning and deads are awesome Pro. You do very good work on a rehab, can't wait to see you full bore.

that wasnt rehab lol

deads where not ment to be heavy and i can handle GM's

thanks, glad i made u laugh!

Psycho77
01-06-09, 12:23 am
that wasnt rehab lol

deads where not ment to be heavy and i can handle GM's

thanks, glad i made u laugh!



Ah, sorry my mistake. I think I read something about rehab a few posts up.

yummm, shepards pie.

prowrestler
01-06-09, 12:28 am
Ah, sorry my mistake. I think I read something about rehab a few posts up.

yummm, shepards pie.

ya 4 sure, just not in my ME squat/dead days though

scals
01-06-09, 12:39 am
Solid work on those good mornings pro. Congrats on reaching the goal.

calcaneous
01-06-09, 12:45 am
like i said on the facebook...congrats on those GM

prowrestler
01-06-09, 12:46 am
Solid work on those good mornings pro. Congrats on reaching the goal.

thanks man

mark
01-06-09, 3:33 am
Congrats on the GMs.

T o m m Y
01-06-09, 5:28 am
so, when all hope seemed gone on a good workout, i pulled one outta the hat!

MAX EFFORT GOODMORNING (3 REP MAX)

barx10
135x5
225x3
switched to a non slippery stupid piece of shit bar
225x5
275x3
315x3
335x3+grunt
350x3(GOAL!)

yaaaa, i wasnt sure one these, after the 335x3 i thought to myself "how the fuck im a gonna nail 350 for 3" then i remembered who exactly i am and everything ive accomplished, cranked on seether:simplest mistake and wrecked
recovery after that set took a solid 3 mins.


lowest box squat 5x5

135x5(warm up)
225x5
225x5
225x5
225x5
225x5+ego trip and 4 extra reps

i was completing these sets in 5-7 seconds. solid form and tempo. im gettin good at these!
and fuck, that last set, i nail 5, go to rack it, then im like "hell no" and walk it back out and bust out 4 more. shoulda kept goin, i coulda set a RE pr. damn.


dimmel deadlifts (OMG)

135X20
135X20

FOCUSED ON SUPER SPEED AND SNAPPING THE BAR. and god damn i got no cardio stamina anymore lol! i looked like a wounded dog lying on a bench. walkin to the other side of the gym, i noticed how pumped my bum-bum was lol!


standing ab pulldowns

105x20
150x20
195x10 slow reps focused on alot of forward lean which kills the abdominals and further more diminishes my cardio system.

waddle to locker room
change
buy 2, 30 gram protien/50 carb post workout shakes
drink
waddle home
eat shepards pie
type workout


good work on the gm's man!

yeah man dimmels are pretty awsome.

J Wong
01-06-09, 6:48 am
YAY for the good morning PR

Vaze_06
01-06-09, 9:50 am
so, when all hope seemed gone on a good workout, i pulled one outta the hat!

MAX EFFORT GOODMORNING (3 REP MAX)

barx10
135x5
225x3
switched to a non slippery stupid piece of shit bar
225x5
275x3
315x3
335x3+grunt
350x3(GOAL!)

yaaaa, i wasnt sure one these, after the 335x3 i thought to myself "how the fuck im a gonna nail 350 for 3" then i remembered who exactly i am and everything ive accomplished, cranked on seether:simplest mistake and wrecked
recovery after that set took a solid 3 mins.


lowest box squat 5x5

135x5(warm up)
225x5
225x5
225x5
225x5
225x5+ego trip and 4 extra reps

i was completing these sets in 5-7 seconds. solid form and tempo. im gettin good at these!
and fuck, that last set, i nail 5, go to rack it, then im like "hell no" and walk it back out and bust out 4 more. shoulda kept goin, i coulda set a RE pr. damn.


dimmel deadlifts (OMG)

135X20
135X20

FOCUSED ON SUPER SPEED AND SNAPPING THE BAR. and god damn i got no cardio stamina anymore lol! i looked like a wounded dog lying on a bench. walkin to the other side of the gym, i noticed how pumped my bum-bum was lol!


standing ab pulldowns

105x20
150x20
195x10 slow reps focused on alot of forward lean which kills the abdominals and further more diminishes my cardio system.

waddle to locker room
change
buy 2, 30 gram protien/50 carb post workout shakes
drink
waddle home
eat shepards pie
type workout

starting to become strong u bastard!! sick PR Pro ;p

prowrestler
01-06-09, 10:44 am
like i said on the facebook...congrats on those GM

missed this one last night lol but ya, thanks again!@

prowrestler
01-06-09, 10:59 am
Congrats on the GMs.

thanks mark, my lower back is congratulating me right now with alot of soreness

prowrestler
01-06-09, 10:59 am
good work on the gm's man!

yeah man dimmels are pretty awsome.

thanks

ya, im liking these alot, im gonna add some weight next week

prowrestler
01-06-09, 11:00 am
YAY for the good morning PR

lol

thanks man

prowrestler
01-06-09, 11:01 am
starting to become strong u bastard!! sick PR Pro ;p

lol, yes, im trying to do what i can do

i think its a 15 pound pr. well, it is from last cycle for sure.

but im only 1/4right now, i got 3 weeks left of goals to hit

sifusteve
01-06-09, 11:14 am
dimmel deadlifts (OMG)



What are these?
Am I the only one that askes you stupid questions?

Your GMs are beyond belief!

KiNgKoNgPrOnGeD
01-06-09, 11:15 am
good shit man. 350 x3 is pretty good stuff for GM's.

shizz702
01-06-09, 11:24 am
Fucking sick gm's bro! And what are dimmel deadlifts?

Lunatic001
01-06-09, 11:25 am
Holy crap batman!! your GMs are off the hook...I bow to you in a GM style!...keep up the good work!

prowrestler
01-06-09, 11:37 am
What are these?
Am I the only one that askes you stupid questions?

Your GMs are beyond belief!

a dimmel deadlift goes down like this

you pick up the bar, but onl go down a bitu nder your knees and explode back up trying to use as much hip drive as u can. like a top half romanian deadlift basicaly but explosive.
and generaly u do 20 reps with it

thanks man

prowrestler
01-06-09, 11:38 am
good shit man. 350 x3 is pretty good stuff for GM's.

thanks man, since i couldnt deadlift, i worked on the GM

prowrestler
01-06-09, 11:42 am
Fucking sick gm's bro! And what are dimmel deadlifts?

thanks man, there gettin good and gettin me sore as fuck! and i checked my plan out and apparently i want to hit 375 for a 1 rep max this cycle on week 3....ouch

u out of all people are askin me too what a dimmel deadlift is! shame on u!

heres the video http://www.youtube.com/watch?v=M5NZs97ehGU

prowrestler
01-06-09, 11:43 am
Holy crap batman!! your GMs are off the hook...I bow to you in a GM style!...keep up the good work!

lol, in my power tag team i am batman ironicaly. tis odd!!!

thanks man. i just am good at deads and GM's. lower back stuff basically.

LMFAO! bow to me in a GM style!!!!!!!!!!!

prowrestler
01-06-09, 6:47 pm
ok people, im makeing up for my bad weekend of lack of food/slack of food time off


FIRST HOUR OF POWER TOOONIGHT! in a matter of an hour


we are hitting up taco bell,KFC,and whatever else is in our way! im feelin hot dogs or mcdonalds dollar menu.

lookin for a PR of 2000 cals

Vaze_06
01-06-09, 6:49 pm
ok people, im makeing up for my bad weekend of lack of food/slack of food time off


FIRST HOUR OF POWER TOOONIGHT! in a matter of an hour


we are hitting up taco bell,KFC,and whatever else is in our way! im feelin hot dogs or mcdonalds dollar menu.

lookin for a PR of 2000 cals

lol
enjoy!

prowrestler
01-06-09, 6:50 pm
lol
enjoy!

trust me, i will!
im not beach boy, more of a kid who swimss in the pool with his t shirt on

Vaze_06
01-06-09, 6:51 pm
trust me, i will!
im not beach boy, more of a kid who swimss in the pool with his t shirt on

LMAO!
is this relate to the comment i did in smally journey?!

Psycho77
01-06-09, 7:42 pm
a dimmel deadlift goes down like this

you pick up the bar, but onl go down a bitu nder your knees and explode back up trying to use as much hip drive as u can. like a top half romanian deadlift basicaly but explosive.
and generaly u do 20 reps with it

thanks man

Learned something new to do in the gym. Thanks Pro.

prowrestler
01-06-09, 10:01 pm
Learned something new to do in the gym. Thanks Pro.

ANYTIME my bloated lard ass can help

prowrestler
01-06-09, 10:01 pm
LMAO!
is this relate to the comment i did in smally journey?!

not neccaraly
but it does fit nice

Psycho77
01-06-09, 10:04 pm
ANYTIME my bloated lard ass can help


"BLOATED LARD ASS" - yeah right.

prowrestler
01-06-09, 10:05 pm
"BLOATED LARD ASS" - yeah right.

im incredibly bloated, hit up a buffet just now. chinese

got my whole "whens the baby commin" look on

Psycho77
01-06-09, 10:12 pm
im incredibly bloated, hit up a buffet just now. chinese

got my whole "whens the baby commin" look on


I think we both are, had generous slice of choco cake with lots of frosting on it. yummy!

prowrestler
01-06-09, 10:14 pm
I think we both are, had generous slice of choco cake with lots of frosting on it. yummy!

sick!i was sooo fat lookin lol! now its half off.

gotta carb up for tomorows "early" session

J Wong
01-06-09, 10:28 pm
im incredibly bloated, hit up a buffet just now. chinese

got my whole "whens the baby commin" look on

Haha, that feeling sucks. Makes me sleep good for some reason though

prowrestler
01-06-09, 10:31 pm
Haha, that feeling sucks. Makes me sleep good for some reason though

ya cuz your fucked up....
lol

maybe u can cuddle with the bloat in your bed for comfort? i unno, i cant breath normal when i r bloated

Vaze_06
01-06-09, 10:33 pm
im incredibly bloated, hit up a buffet just now. chinese

got my whole "whens the baby commin" look on

Lmao!!.. next time take a pic :P

prowrestler
01-06-09, 10:34 pm
Lmao!!.. next time take a pic :P

when my water breaks, ill call u

Vaze_06
01-06-09, 10:36 pm
when my water breaks, ill call u

seriously lmao!! u dont have my number dumbass!! fuck i wanna be the godfather, godmother.. whatver the crap!!! lol

prowrestler
01-06-09, 10:38 pm
seriously lmao!! u dont have my number dumbass!! fuck i wanna be the godfather, godmother.. whatver the crap!!! lol

now lets get something straight, if i actually do give birth to some form of a fast food baby the last thing you'd want is to have ANYTHING to do with it

Vaze_06
01-06-09, 10:41 pm
now lets get something straight, if i actually do give birth to some form of a fast food baby the last thing you'd want is to have ANYTHING to do with it

lol but u also forgot that im mentally fucked so i want to know that poor kid.... maybe help him... having a mother? (lol) like u.. she/he will need all the help needed!!

prowrestler
01-06-09, 10:42 pm
lol but u also forgot that im mentally fucked so i want to know that poor kid.... maybe help him... having a mother? (lol) like u.. she/he will need all the help needed!!

u make a strong case
i can only imagine how breast feeding would go

you can have him/her

Vaze_06
01-06-09, 10:44 pm
u make a strong case
i can only imagine how breast feeding would go

you can have him/her

HEY wait a second here!!!
i said i would HELP! never that i would take him... u can keep your weird baby!

prowrestler
01-06-09, 10:45 pm
HEY wait a second here!!!
i said i would HELP! never that i would take him... u can keep your weird baby!

this is more confusing then puberty

i had a miscarage at the restaurant so we are both goood lol

Vaze_06
01-06-09, 10:47 pm
this is more confusing then puberty

i had a miscarage at the restaurant so we are both goood lol

while eating chicken, u choked and fell on the floor... thank god

prowrestler
01-06-09, 10:48 pm
while eating chicken, u choked and fell on the floor... thank god

not exactly

"i made room" for some more chicken..FRIED CHIKEN THAT IS in the bathroom

Vaze_06
01-06-09, 10:49 pm
not exactly

"i made room" for some more chicken..FRIED CHIKEN THAT IS in the bathroom

whatever! shut up to much information!

prowrestler
01-06-09, 10:50 pm
lol. just abit i think

prowrestler
01-07-09, 6:08 pm
lets see what i can think of for tonights ME OH

so the goal tonight on push press is 200-205. i hit 185 last week. id be happy with 195 though but not anything less.

i will also work the singles for a couple sets vs build up and leave


assistance

1 arm jammers, RE but low RE (heavy)
pushups for my chesticles on an unbalanced board, feet elevated
dips
standin tate press
1 arm rope pressdown
barbell rows
weight assited pullups
side delt

Psycho77
01-07-09, 6:55 pm
lets see what i can think of for tonights ME OH

so the goal tonight on push press is 200-205. i hit 185 last week. id be happy with 195 though but not anything less.

i will also work the singles for a couple sets vs build up and leave


assistance

1 arm jammers, RE but low RE (heavy)
pushups for my chesticles on an unbalanced board, feet elevated
dips
standin tate press
1 arm rope pressdown
barbell rows
weight assited pullups
side delt



get to work Pro.

prowrestler
01-07-09, 7:08 pm
get to work Pro.

im off now dude, back on tonight in a few hours to record what happend

scals
01-07-09, 7:53 pm
Get that push press done Pro.

prowrestler
01-08-09, 12:45 pm
minumum lack of effort OH day

im not even gonna fuckin write this piece of garbage down. it went horible. terrible.

if i typed this last night...you'd all be in for a ride. im calmer now though.


I DID hit a pr on the pressdowns, i got 245x3 easy. aka stack plus 5's plus a 10


ok, on the PUSh press, i bailed on 175......pathetic.

i had hurt my right knee mildly walkin to work. it made it nearly impossible to properly PUSH press. i was literly half a sleep, i took 400mg of caffiene AND a spike. like WTF? i got 11 hours of sleep, 3300 cals in pre training... what happened?

after bombing on the push press, i set up the jammer press. once i get to 80 pounds on there plus the bar, i realise there no room for my hands to press? i realise its the womens barbell........

i let my rage out on the pushdowns thankfully.

anyways, got home late, had to reshovel, my lower back was KILLING. that sucked. i couldnt push shit, it would kill the pec. like, the amount of rage inside of me was dangerous
once i finished the shoveling, instead of a thank you, i get bitched at by my mom. solid 10 mins worth. what the fuck, i just shoveled your driveway at 11:30 at night in the freezing cold, hurting like a mofo while u sat in your warm car watching me.

it was a bad day. i started thinkin of my life and what i got. i was super depressed, havent felt that way in a loong ass time. i just sat on my stairs, lookin into blankness for an hour. wondering what the hell im doing with my life (ya, i know) and like, re evaluating my life.
what do i have? ive lost everything it seemed. i think the 6 days a week of work is starting to get to me.


now, i can see more clearly. what ive come up with after sleeping on it....

- i am cutting hours at work to aid training. mainly eating and recovery
- i need to do grocerys soon
- i need to start eating less fast food at work and pre make meals
- i need to eat more solid food
- i may need to stop being the "invisible friend"

simpleguy
01-08-09, 1:31 pm
sorry to hear it man, we all have these kinda days... congrats on the pr though

and I agree with all your ideas, seems you think really clear after a good sleep huh ?

prowrestler
01-08-09, 1:48 pm
sorry to hear it man, we all have these kinda days... congrats on the pr though

and I agree with all your ideas, seems you think really clear after a good sleep huh ?

dont worry about, im not.

its bound to happen, ive had pretty sod training as of late. whatever. just means i missed one goal outta 5 for this cycle. ill make up for it.

ya, i had to calm down. listend to music and just slept in. got a solid solid SOLID sleep.

i think my sub ar eating as of late has caught up with me. i looked at things from a step back. im training harder then ever and with a plan BUT my nutrition is not always as it should be.

im resurecting some of the old meals.

back on the list are the following.

sweet potatoe
GROUND MOTHA FUCKIN BEEF
random cheap cuts of beef i can find
blueberries for my oats
oatmeal

and other shit. gonna keep it simple. im gonna actually follow one of houses meal plans he wrote up...just add in some cookies and crap lol!

prowrestler
01-08-09, 1:50 pm
im gonna be followin this diet with some modifications

http://www.animalpak.com/html/article_details.cfm?section=diet&ID=321

shizz702
01-08-09, 2:21 pm
No worries on the push presses bro, we all have those days. Don't get down on yourself about it.

Lol so you're gonna follow House's diet? 12 eggs in the morning?!

mark
01-08-09, 2:36 pm
I would truly start deloading at the end of every cycle... By the time you feel you need to deload, odds are, you're too late...

Plus, no one ever got weaker by deloading...

J Wong
01-08-09, 4:57 pm
Hit it up next time, and good luck with your new diet.

prowrestler
01-08-09, 5:10 pm
No worries on the push presses bro, we all have those days. Don't get down on yourself about it.

Lol so you're gonna follow House's diet? 12 eggs in the morning?!

im useing it as a guidline really. scratch the fish and a bit less eggs

prowrestler
01-08-09, 5:14 pm
I would truly start deloading at the end of every cycle... By the time you feel you need to deload, odds are, you're too late...

Plus, no one ever got weaker by deloading...

agreed. my cycles are about 5 weeks so week 6 will be a deload week. i think ill just do like GPP stuff on that week

prowrestler
01-08-09, 5:14 pm
Hit it up next time, and good luck with your new diet.

thanks man, im buyin some food tonight for it

calcaneous
01-08-09, 5:44 pm
dont worry about the push press. Everyone has a bad day. Watch next time you do it, you will push 205 like its a warm-up set.

pedraza
01-08-09, 5:51 pm
dont worry about the workout bro. shit happens to the best of us

prowrestler
01-08-09, 5:57 pm
dont worry about the push press. Everyone has a bad day. Watch next time you do it, you will push 205 like its a warm-up set.

lol, lets hope so!

i gotta be angered. controled anger. watch what will happen this friday, i will ressurect hell on my speed squat day!

these shit workouts always give me a solid couple months of revenge

prowrestler
01-08-09, 5:58 pm
dont worry about the workout bro. shit happens to the best of us

thanks man, i dont worry, i just gotta play catch up and wreck the other ones

mark
01-08-09, 6:42 pm
agreed. my cycles are about 5 weeks so week 6 will be a deload week. i think ill just do like GPP stuff on that week

That's a good move... One of the most over looked facts of WSB is that they typically do, or use too, deload every 4th week. Instead of doing typical ME work, they did a high rep movement (like DB presses for sets of 20 vice maxing on a movement) and then did some light assistance work.

Psycho77
01-08-09, 7:44 pm
Just a bump in the road, Pro. You know how it goes. At least your calmer and thinking clearer now.

Solid diet you got worked out. Kick ass next workout session.

prowrestler
01-08-09, 8:10 pm
That's a good move... One of the most over looked facts of WSB is that they typically do, or use too, deload every 4th week. Instead of doing typical ME work, they did a high rep movement (like DB presses for sets of 20 vice maxing on a movement) and then did some light assistance work.

ill basicaly skip the ME work on my deload day and just sorta have a "fun" orientaed workout like box jumps,kettlebell stuff, OLY moves but done light and ya

prowrestler
01-08-09, 8:11 pm
Just a bump in the road, Pro. You know how it goes. At least your calmer and thinking clearer now.

Solid diet you got worked out. Kick ass next workout session.

thanks dude

i will destroy fridays DE squat session

Vaze_06
01-08-09, 8:17 pm
glad to see you're feeling better Pro, no doubt u'll kill it tomorrow

prowrestler
01-08-09, 8:33 pm
glad to see you're feeling better Pro, no doubt u'll kill it tomorrow

thanks, im bottling all my anger up and exploding it all at once under the bar tomorow

prowrestler
01-09-09, 5:11 pm
ok, so day one of my new diet. yesterday was solid too, 4000 cals but all clean foods. felt good


i bought canned chicken, aint bad.... its gonna save my ass at work ill tell ya.

today, ive had

pre breakfast: banana new iso protien (strawberry kiwi!)
meal 1: 1 cup lean beef,1 cup oatmeal, 1 cup milk and 2/3s cup blueberries
meal 2: 1 big ass sweet potatoe and a can of chicken. can chicken=45 protien.
i woke up 5 hours ago so im on track

LittleMan55
01-09-09, 5:19 pm
good looking diet pro

prowrestler
01-09-09, 5:35 pm
good looking diet pro

thanks man

itll be alot bigger by the end of the day

prowrestler
01-10-09, 12:25 am
DE SQUAT DEADLIFT

speed box squats

155x2
155x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2


speed pulls

135x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1

lat testing deadlifts

295x1
365x1
415x1


standing abs

105x12
150x12


farmers walk

90x6 laps

T o m m Y
01-10-09, 12:29 am
Solid!

Psycho77
01-10-09, 12:42 am
DE SQUAT DEADLIFT

speed box squats

155x2
155x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2


speed pulls

135x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1

lat testing deadlifts

295x1
365x1
415x1


standing abs

105x12
150x12


farmers walk

90x6 laps



sweetness!

simpleguy
01-10-09, 2:18 am
looking good man... that 415 is sweet

J Wong
01-10-09, 8:59 am
Made up for ME OH I see. woo

pedraza
01-10-09, 9:39 am
great looking workout

Vaze_06
01-10-09, 10:14 am
sweetness!

Delicious!
... *cough cough* ...
oh shit, sorry i thought we were in a cooking forum.....
lol ...

well done Dan!

prowrestler
01-10-09, 10:41 am
Solid!
thanks diet cola


sweetness!
lol, thanks man


looking good man... that 415 is sweet
im just happy i semi heavy deadlifted again


Made up for ME OH I see. woo
i let it out, i even had a bad headache while training but no, i went threw hard. farmers where fun


great looking workout
thanks man, the farmers walks made it special


Delicious!
... *cough cough* ...
oh shit, sorry i thought we were in a cooking forum.....
lol ...

well done Dan!
well....im happy i can remind you of food from how i train...
thanks lol

diesel1976
01-10-09, 4:16 pm
Awesome DE day pro.

prowrestler
01-10-09, 8:40 pm
Awesome DE day pro.

wasnt bad
thanks man

prowrestler
01-10-09, 11:47 pm
alrighty fellas, goood fuckin update or anyone whose been followin, mainly good 4 me.

I AM BACK TO MOTHA FUCKIN PULLING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

come week 5 of this cycle i got, i will attempt 415x5 reps. i will not go lower hen a 5 rep attempt for the next lil while but 415x5 would be a pr for me 4 sure. mainly cause i have never attempted more then 2 reps with 405 and i havent pulled for about 7 months. lets see if all the other hard work translated into my pull.

LittleMan55
01-10-09, 11:52 pm
Good news pro! I think I remember reading abou it ove in Tiny's thread. Pull like hell bro.

prowrestler
01-10-09, 11:53 pm
Good news pro! I think I remember reading abou it ove in Tiny's thread. Pull like hell bro.

lol, random find but ya, me and tiny probably went through a couple lat injury convos there

LittleMan55
01-10-09, 11:58 pm
lol, random find but ya, me and tiny probably went through a couple lat injury convos there

I have read most if not all of that thread. He is one of the best people on here because he keeps it real. Yeah I think you guys discussed the injury.

prowrestler
01-10-09, 11:59 pm
I have read most if not all of that thread. He is one of the best people on here because he keeps it real. Yeah I think you guys discussed the injury.

he had a hurt lat too, way worse then mine...so we think.
yep, that thread is solid. i may be headin down to tinys part of town lol...all the way from canada! depends on what route WWE leads me too

Psycho77
01-11-09, 9:44 pm
alrighty fellas, goood fuckin update or anyone whose been followin, mainly good 4 me.

I AM BACK TO MOTHA FUCKIN PULLING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

come week 5 of this cycle i got, i will attempt 415x5 reps. i will not go lower hen a 5 rep attempt for the next lil while but 415x5 would be a pr for me 4 sure. mainly cause i have never attempted more then 2 reps with 405 and i havent pulled for about 7 months. lets see if all the other hard work translated into my pull.



Very good news Pro. Cant' wait to see the results.

prowrestler
01-11-09, 9:44 pm
Very good news Pro. Cant' wait to see the results.

thanks man. me either

B Con
01-11-09, 9:45 pm
I see big pulling in your future pw. Hell yeah.

prowrestler
01-11-09, 10:08 pm
not just in the weight room...

DE OH DAY


speed strict press

barx obesity
95x13 (sorry brick, guess i missed 25 lol...i wanted to save some in tha tank 4 later)
95x2
95x2
95x2
95x2
95x2
95x2
95x2
95x2
115x8 and 3/4s (pr, i fought for rep 9 but it just didnt happen...fuck my life LOL)

every set i nearly blacked out so i was doin it right!


hang cleans

115x3
155x2
155x1
155x1
155x1
155x1
155x1
155x2
155x3
155x1
115x18 + 5 after 5 second rest an pr!


rolling dumbell extensions on pullover bench

20'sx10
35'sx6
45'sx6
50'sx6
55'sx6


rustyest possible M bar pressdowns

60x abuse
105x5
150x5
180x5
225x5
235x5(pr)
250x2 + 6 cutler pressdowns (pr!)


seated cable rows
10 repsx 2 sets, increasing weight each time, slow tempo

chest supported rows
bar+25x20 closer handles/bar+25x20 wide grip

lat pulldowns
wider gripx 12ish reps
close gripx20 reps, stretched in between each rep after rep 10. sick rehab move


reverse and normal easy bar curls

65x12 (reverse)
65x12 (normal)
65x12 ( reverse)
65x12 (reverse)


un fixed pec deck
just wenty for a good feel in the pecs


plate loaded press, closer grip handles

plate + 35 x 10ish plus bottom reps
plare + 35 x 10ish plus bottom reps

thats that


now, due to my mild retardation at times, i hit it off with my girl ive been after quite well. being the genius i am, i put a 2 dollar coin in the bills slot of a change machine (shut up)... i didnt see the change slot to put coins...

anyways, we end up takeing 20 mins to fix it and she gets a letter openr, i bust out the coin and we both celebrate lol!

and then we kept on talkin for 30 mins till my lift came but it was sold and finshed SOLID.

prowrestler
01-11-09, 10:09 pm
I see big pulling in your future pw. Hell yeah.

i love u

LOL, thanks man, i appreciate the support

B Con
01-11-09, 10:13 pm
i love u

LOL, thanks man, i appreciate the support

Anytime. Trust me that's what we are here for. Always got your back.

prowrestler
01-11-09, 10:32 pm
Anytime. Trust me that's what we are here for. Always got your back.

thanks man

J Wong
01-11-09, 10:42 pm
oooooooooooooooooooooooooo your in LUVVVVV.


cool DE day

Psycho77
01-11-09, 10:42 pm
Solid work in the gym and in your personal life.

Looking forward to more insane pulling in the near future.

Cheers,

Psycho - the bicep warrior lol.

prowrestler
01-11-09, 10:44 pm
oooooooooooooooooooooooooo your in LUVVVVV.


cool DE day

yaaa, i think the tuff guys fallen for a girl, who'd a thougth that?

thanks man, i liked the hang cleans for DE work.

prowrestler
01-11-09, 10:45 pm
Solid work in the gym and in your personal life.

Looking forward to more insane pulling in the near future.

Cheers,

Psycho - the bicep warrior lol.

thanks man

pulling? whered u find pulling lol!??? i must know this...OR do u just mean in general now that i will make my return?

Psycho77
01-11-09, 10:50 pm
thanks man

pulling? whered u find pulling lol!??? i must know this...OR do u just mean in general now that i will make my return?

in general man, in general.

forgive me, still a little aloof from last night. January is starting out to be a good month for love. You me and Diesel are getting love this month.

prowrestler
01-11-09, 10:56 pm
in general man, in general.

forgive me, still a little aloof from last night. January is starting out to be a good month for love. You me and Diesel are getting love this month.

ha hah ahah, way to beat february rush or somethin lol. its the mateing season for the animals or something it would seem.

just makeing sure lol, IN GENERAL. got ya lol

Themostocles
01-11-09, 11:38 pm
Cutler Press?

Lunatic001
01-12-09, 12:02 am
Your workouts reming me of a song....Insane in the membrane!!! Keep up the good work bro!

prowrestler
01-12-09, 12:14 am
Cutler Press?

pressdowns but almost like a decline bench press, elbows kinda out and use the chest to press with aswell

prowrestler
01-12-09, 12:14 am
Your workouts reming me of a song....Insane in the membrane!!! Keep up the good work bro!

hahaha lol
thanks man...good song choice, i was scared youd say some backstreet boy song lol

simpleguy
01-12-09, 12:32 am
solid workout man, good work handling all that volume... yeah I heard January was a good month for love too, gotta take advantage lol

prowrestler
01-12-09, 12:34 am
solid workout man, good work handling all that volume... yeah I heard January was a good month for love too, gotta take advantage lol

thanks man

prowrestler
01-12-09, 6:50 pm
goin in for ME SQUAT soon, triples on the tiny box with a plate on it. shootin for 315x3

then just the tiny box for RE work with 2 plates, 3 sets

deads,5x5

heavy abs

calfs

Psycho77
01-12-09, 6:54 pm
goin in for ME SQUAT soon, triples on the tiny box with a plate on it. shootin for 315x3

then just the tiny box for RE work with 2 plates, 3 sets

deads,5x5

heavy abs

calfs


have fun, 315 fro triples is yours

prowrestler
01-12-09, 11:31 pm
i got a story today thats so testosterone.

ME SQUAT DAY!

tiny box squat with 45 on box.

barx warmup stuff
135x5
225x5
275x3
315x3(goal!)
315x3
315x4!!!!( i man handled that bitch! wendler style!)

tiny box squat for RE shit

135x FORM up
225x11
135x10
well, i hit my old pr of 11 but alot faster and after ME stuff. progress


deads 5x5

135x form playing and doesnt count to the 5x5
185x5 sumo
185x5 sumo
235x5 sumo
305x5 conv
305x5 conv
easy, lat felt good even though i did them hard last night.....( ha, i said did them hard)


glute ham raises (givin abs a day off)

15 reps
20ish reps
20ish reps
my partner did well, first time doing glute ham raises and he can bang out like 8 reps solid!


seated calf raise

45x 10 speedy plus 10ish pause at bottoms for 3 seconds and slower tempo...OUCH!

The Story.....

some background, some things about me: i stand up for the under dog always having come from the bottom (i should have died at birth, i was 110 pound prior to weights and unable to do 1 pushup) and I CAN NOT TOLERATE when a man is agressive to a women in any way

now, these 3 punk ass kids, in all fairness though 1 of them did fuck all, they are those 16 year old 135lb 5 foot 5 king kong kids. they think there the badest mother fuckers in town cause there "toned".

there benching in the smith, 140 pound half reps if you care. so they finish up in a way, my girls doin the floor cleaning today. now they do not put a single plate away, she asks them to put their weights back and the ring leader kid gives her fuckin hardcore attitude. i over hear this in disbelief. he tells her " its your fuckin job lady" she tells him it is not her job to put peoples plates away but to make sure the flor is neat and organised. now he responds " shut up and put my weights away"..........

AANNDD hear i come. i thought it over on the walk their. i wasn't gonna deck this kid. im gonna by calm but a cerebral assasain. i come over their, lean against the smith bar, look at the kid in the eyes... ' hey bud, can i ask you something? u like benchin right? ( he says ya i guess) i answere " how much u benchin now big guy?" he responds " 150 for 12'". i say " now how much do you think you can bench with a brocken arm?" he says .." i dunno man.." i say " dont make me make you find out kid, now put your plates away and i swear to fuckin god if i ever hear you talk to her like that again your gonna have more to worry about then putting weights back"

i give him the coldest stare ive ever given a person. WWE STYLE. he backs off and puts the weightd away.

i didnt need to lay a finger on him when i easily could have thrown him threw a wall. i dont need to give gym guys a bad name. i kept my cool and held my character. i did that all very casually but at the end got very cold.

be above the fray? the fray would have idoly watched as this punk treated a women like shit. dont be a by stander but make a stand. use some of that muscle and power you accumulated over the years for something positive and help those in need.

lesson learend in life.

mark
01-13-09, 12:49 am
Congrats on the PR... and for using your head...

It's a shame stupidity ain't a crime...

prowrestler
01-13-09, 12:51 am
Congrats on the PR... and for using your head...

It's a shame stupidity ain't a crime...

thanks man
do realise if he layed a finger on her the story would have been alot different and titled "Blood Shed"

Psycho77
01-13-09, 1:05 am
thanks man
do realise if he layed a finger on her the story would have been alot different and titled "Blood Shed"


Whoa, you gave me goose bumps Pro. good job on the workout/pr.

but most of all, good work on keeping your cool and acting the way you did.

prowrestler
01-13-09, 1:08 am
Whoa, you gave me goose bumps Pro. good job on the workout/pr.

but most of all, good work on keeping your cool and acting the way you did.

lol, goose pimples

plus sides of being a proffesional wrestler, i can get into peoples heads and mess them up.

im a sucker for a pretty face to lol, i got so angered when i saw that happen...

simpleguy
01-13-09, 11:14 am
fuck yeah bro, that's what I'm talking about... wish I'd seen that guy's look after you told him that

oh and solid workout

C.Coronato
01-13-09, 11:19 am
wow much props my man. I hate the people who dont rack their weights, always such a hassle. But people who are disrespectful to especially women, really get under my skin. I love the approach too. Like the kid had no idea where it was going .. Im glad you set some youngsters strait and did it in a way that maybe they will pass on the torch and learn from a giant figure like yourself. PS the workouts like rough and rigid as well haha.

Aggression
01-13-09, 11:23 am
Good story. It seems that its always the ignorant, wanna-be tough guys who has the least respect for the gym. You never see hardcore people leaving stuff all over the place. I've had to tell some younger/smaller kids to do the same (although I didn't go about it like you, then again, they didn't talk that way to my girl, so fair enough). Its gym etiquette #1 - rack your weights.

prowrestler
01-13-09, 11:25 am
fuck yeah bro, that's what I'm talking about... wish I'd seen that guy's look after you told him that

oh and solid workout

ha, he looked like he was about to break down in tears or something, i looked like triple h at the time given a death lock stare of coldness. no one messes with my chick

lol.."oh ya, he worked out too" lol

thanks man

prowrestler
01-13-09, 11:25 am
wow much props my man. I hate the people who dont rack their weights, always such a hassle. But people who are disrespectful to especially women, really get under my skin. I love the approach too. Like the kid had no idea where it was going .. Im glad you set some youngsters strait and did it in a way that maybe they will pass on the torch and learn from a giant figure like yourself. PS the workouts like rough and rigid as well haha.

thanks man, good to see a new face hear

prowrestler
01-13-09, 11:26 am
Good story. It seems that its always the ignorant, wanna-be tough guys who has the least respect for the gym. You never see hardcore people leaving stuff all over the place. I've had to tell some younger/smaller kids to do the same (although I didn't go about it like you, then again, they didn't talk that way to my girl, so fair enough). Its gym etiquette #1 - rack your weights.

ya man, my story wasnt so much about not rackin but how that fuckin looser acted.

if you cant rack em, dont lift em

simpleguy
01-13-09, 11:26 am
lol.."oh ya, he worked out too" lol



I purposely made it look so :p

prowrestler
01-13-09, 11:28 am
I purposely made it looks so :p

nice one hahaa

makes my vascularity increase, i must be insulin sensitive now. ill put some whey in me

simpleguy
01-13-09, 11:31 am
nice one hahaa

makes my vascularity increase, i must be insulin sensitive now. ill put some whey in me

lmao, you had to remind me of that ... haha

Little Z
01-13-09, 11:33 am
hey bro

just wanted you to know im still out here lurkin..

ill be back towards the end of the week, we have a lot to catch up on..

I got some new sunglasses...

prowrestler
01-13-09, 11:34 am
lmao, you had to remind me of that ... haha

i swear to god lol.....OMG. QUOTE OF THE YEAR INDEEEEEED!!!!!!!!!!

prowrestler
01-13-09, 11:35 am
hey bro

just wanted you to know im still out here lurkin..

ill be back towards the end of the week, we have a lot to catch up on..

I got some new sunglasses...

ah, thank god lol, i thought i was left alone LOL

new sunglasses...oh god, somethin bad happend!

scals
01-13-09, 4:12 pm
Congrats on achieving that squat goal pro. That's great shit.

prowrestler
01-13-09, 4:31 pm
Congrats on achieving that squat goal pro. That's great shit.

thanks man

Mizzarler
01-13-09, 6:15 pm
loved your story! congrats on the pr on squats!!

prowrestler
01-13-09, 6:23 pm
loved your story! congrats on the pr on squats!!

thanks mizz.

i liked it too, it was definatly a good feeling. now when im in the locker room, the walk past me and turn back for the other lockers...its funny. and plus, my training parnter doesnt like them and said one bumped into him on purpose....fuckin loosers...

gymEvo
01-13-09, 10:58 pm
Killah work out brahh...congrats on those sick ass squats...but brah lemme tell ask u something...in all seriousness...wut would u of done after u said wut u said to that kid and yet he still didnt put the weights back?...seriously..would u of hurt him? (not defending that piece of shit...just simply askin...)

js71474
01-14-09, 8:45 am
Those squats are killer man! Good work! Still killing it in here I see. Liked your story on being a 'cerebral assassin'. Got your point across without having to lift a finger, you must be a very patient man cuz most people would've just decked him and went on.

prowrestler
01-14-09, 1:04 pm
Killah work out brahh...congrats on those sick ass squats...but brah lemme tell ask u something...in all seriousness...wut would u of done after u said wut u said to that kid and yet he still didnt put the weights back?...seriously..would u of hurt him? (not defending that piece of shit...just simply askin...)

thanks man

it really depends what he said. if he didnt do anything and ran off, id put them back after he left for my girl, if he said something to he, i donno it depends on what. i know when they see me they turn the other way now lol

it really depends. if he just walked off, no need to hurt him. BUT, he messes with the chick....it may be needed

prowrestler
01-14-09, 1:05 pm
Those squats are killer man! Good work! Still killing it in here I see. Liked your story on being a 'cerebral assassin'. Got your point across without having to lift a finger, you must be a very patient man cuz most people would've just decked him and went on.

thanks man. im semi patient. i thought my way was simply more effective but i swear i as also ready to snap his neck lol

Vaze_06
01-14-09, 1:13 pm
getting strong on those box squat, sweet

prowrestler
01-14-09, 1:17 pm
getting strong on those box squat, sweet

thanks, maxin next week

pedraza
01-14-09, 2:56 pm
looking good as allways in here and congrats on the PRs

shizz702
01-14-09, 3:19 pm
Fucking A bro, nice workout and way to handle that situation! Almost reminds me of something you'd see in movie. Couldn't possibly have been a better way to handle it, you are one bad ass dude!

prowrestler
01-14-09, 5:06 pm
looking good as allways in here and congrats on the PRs

thanks babe LOL!

prowrestler
01-14-09, 5:07 pm
Fucking A bro, nice workout and way to handle that situation! Almost reminds me of something you'd see in movie. Couldn't possibly have been a better way to handle it, you are one bad ass dude!

thanks man

yaaa, im happy with that. now they are scared of me lol, im wrappin my knee in the locker room, the walk up to my row, turn back and go somewhee else...sad lol

i can be a badd asss but im a useful bad ass lol

prowrestler
01-14-09, 6:41 pm
so, im gonna return under the bar tonight. back at either close grip press or JM press

so, ME jm's or close grips, then the assistance shit.

hang cleans baby!

lat work

2 tricep exercises

reverse curls

pushups...alot of them. rehab

mark
01-14-09, 6:46 pm
ME JM Presses... The fastest way to fucked up triceps minus taking a knife and cutting the tendon off the bone yourself...

prowrestler
01-14-09, 6:48 pm
ME JM Presses... The fastest way to fucked up triceps minus taking a knife and cutting the tendon off the bone yourself...

damn..lol

i thought they where a good ME exercise? i have them in my westside template list of ME selections. better get that erased then lol

T o m m Y
01-14-09, 6:50 pm
damn..lol

i thought they where a good ME exercise? i have them in my westside template list of ME selections. better get that erased then lol

haha no,where the hell did you read that they were a ME lift lol..

mark
01-14-09, 6:52 pm
damn..lol

i thought they where a good ME exercise? i have them in my westside template list of ME selections. better get that erased then lol


No... All around there a horrible exercise and there's a reason you don't see a lot of people doing them anymore... They work, but there's better choices...

And as far as ME movements go... That's probably the worst one I can think of...

prowrestler
01-14-09, 6:52 pm
haha no,where the hell did you read that they were a ME lift lol..

i didnt think they where but i have it in my westide barbell template i got sent to me. i was lookin threw ME moves today, see JM's so im like " hey! i can do these!"

gues not....damn....

ill try out close grips again tonight, see how that goes

prowrestler
01-14-09, 6:53 pm
No... All around there a horrible exercise and there's a reason you don't see a lot of people doing them anymore... They work, but there's better choices...

And as far as ME movements go... That's probably the worst one I can think of...

i was just lookin threw my list, saw it and said i can do these. i dont feel pain doin them but im not gonna argue they could end up bad

close grips it is.

any other not so chest stressin ME exercises you can think of?

T o m m Y
01-14-09, 6:54 pm
yes do close grips for sure,what kind of grip do you take on yours?

prowrestler
01-14-09, 6:55 pm
yes do close grips for sure,what kind of grip do you take on yours?

i do 2 kinds

one of mine is pointer finger on the smooths'

then pointer finger right outside the smooths

T o m m Y
01-14-09, 7:02 pm
i was just lookin threw my list, saw it and said i can do these. i dont feel pain doin them but im not gonna argue they could end up bad

close grips it is.

any other not so chest stressin ME exercises you can think of?


Can you do floor presses?

prowrestler
01-14-09, 7:03 pm
Can you do floor presses?

it is possible indeed.

good one, i will try these for warm ups, if they are solid, then i will continue

time to train