Hunter's Journey

[jarHunter]

I have been lifting regularly for 10 years now. Started when I was 13, wanted to be a badass football player. That was my motivation. I worked hard, while my friends partied and went out I stayed in the weight room. Every summer throughout High School I spent inside a stuffy weight room. I went from being a tall pudgy kid my freshman year to a lean SOB my senior year. Went on to play college ball and got the benefit of getting most of my school paid for. After a hip injury my sophmore year of college I gave my first love up. Fell off track and got fat.

Last year I decided to get into distance running (dont ask why a 310lber would do that to himself). I lost 50lbs and completed my first half-marathon. Fell off the wagon again and at the begining of 2009 was 300lbs again. This time the weight loss has been steady but nothing spectacular.....this is where my journey begins.

I still work hard, I love the feeling of sacrafice and achieving my goals. After reading these forums for a few weeks now I know I have found my new home. You animals have inspired me to achieve for more than just the run of the mill gym goer. I want to be something...

This will be my first attempt at something like this. If you see something in this you dont like, let me know. I dont pretend to know everything....I want to learn.

Lets start ....

[NJC_Manhattan]

Welcome bro. Best of luck. Stick to it

[jarHunter]

I want to be cut. I want to have that V look. I want to be strong...er. back in my day I could bench 450 and squat 550....so far away now. i will be back.


Right now im not much:

H: 6'5
W: 265
BF: 20%
Bench: 325
Squat: 377
Dead: 422

Where I would like to be:

W:265
BF:10%
Bench: 475
Squat: 550
Dead: 550

[Pizzalamp]

good luck

[jarHunter]

Right now I am eating alot of good food, better than I have my whole life. Here is a typical day. Please critique this is an area I have never paid attention to.

Breakfast
1 whole egg 4 egg whites
1/2 cup oats
1 cup milk
1 cup OJ
Animal Cuts
GNC Multi.(will be switching to Animal Pak, possibly Flex after these are gone)
Glutamine

M2
1 Protien bar - 180 cals 20g prot.
1 Large apple

M3
1 cup rice
1 chicken breast or salmon fillet
10 baby carrots
1 cup cottage cheese
1 Protein bar
Animal cuts

Pre Workout
1 banana
1 protein shake

Post Workout
1 banana
1 protien shake
Glutamine

Dinner
1 Chicken breast, Salmon fillet or Beef (steak or hamburger steak)
1 Yam
1 cup Steamed Veggie

Snack
1 Turkey Sand
1 cup cottage cheese

Sleep for 7-8 hours

This is typically good for around 3300 cals 420 carbs and around 260 grams of protien.
I have a feeling this is all wrong....

[jarHunter]

This is a quick over run of my splits. Right now I'm 4 on 1 off 1 on 1 off.

Monday - Chest, Bi, Tri
Tues. - Abs, Calves, Cleans to Front Squat and Leg Press,
Wed. - Upper Back, Delts
Thurs. - Abs, Lower Back
Fri. - Off
Sat. - Legs

On workout days I warmup on a stationary bike for 7 min and usually do 20-25 min of cardio.

[jarHunter]

Warmed up for 7 min on stationary bike and stretched.

Fitness Ball Rollout 3xF - 18, 16, 15
Rope Cable Crunch 3x20 - 150lbs, 160lbs, 170lbs
Hang Leg Raise 3x15 - 15, 15, 15
Seated Knee Up 3x12 - 12, 12, 12
Hang Clean to Front Squat 5x5 - 135lbs, 155lbs, 175lbs, 185lbs, 195lbs
Leg Press 4x20 - 320lbs, 360lbs, 410lbs, 450lbs - these were DEEP
Seated Calf Raise 3x20 - 45lbs, 90lbs, 100lbs
Stand Calf Raise 3x20 - 165lbs, 180lbs, 195lbs

Stationary Bike 22min

[Pizzalamp]

looks decent to me jar-def not all wrong
if it were me id:

drop the oj in meal 1, and replace it w some fresh fruit like blueberries or grapefruit, and add in 2-3 more whole eggs..and have a bit more oatmeal...do like a cup of oats

pre workout i would have some oatmeal instead of the bananna...or any kind of slow burning carb source

before bed i wouldnt have the sandwich...i would just do the turkey and cottage cheese, or your could do cottage cheese and peanut butter

i would also add in a small amount of healthy fat to your diet...like a tablespoon or 2 of olive oil, or a handful of raw nuts

and try to get in as much veggies as possible


Right now I am eating alot of good food, better than I have my whole life. Here is a typical day. Please critique this is an area I have never paid attention to.

Breakfast
1 whole egg 4 egg whites
1/2 cup oats
1 cup milk
1 cup OJ
Animal Cuts
GNC Multi.(will be switching to Animal Pak, possibly Flex after these are gone)
Glutamine

M2
1 Protien bar - 180 cals 20g prot.
1 Large apple

M3
1 cup rice
1 chicken breast or salmon fillet
10 baby carrots
1 cup cottage cheese
1 Protein bar
Animal cuts

Pre Workout
1 banana
1 protein shake

Post Workout
1 banana
1 protien shake
Glutamine

Dinner
1 Chicken breast, Salmon fillet or Beef (steak or hamburger steak)
1 Yam
1 cup Steamed Veggie

Snack
1 Turkey Sand
1 cup cottage cheese

Sleep for 7-8 hours

This is typically good for around 3300 cals 420 carbs and around 260 grams of protien.
I have a feeling this is all wrong....

[jarHunter]

looks decent to me jar-def not all wrong
if it were me id:

drop the oj in meal 1, and replace it w some fresh fruit like blueberries or grapefruit, and add in 2-3 more whole eggs..and have a bit more oatmeal...do like a cup of oats

pre workout i would have some oatmeal instead of the bananna...or any kind of slow burning carb source

before bed i wouldnt have the sandwich...i would just do the turkey and cottage cheese, or your could do cottage cheese and peanut butter

i would also add in a small amount of healthy fat to your diet...like a tablespoon or 2 of olive oil, or a handful of raw nuts

and try to get in as much veggies as possible

Thanks Man. Added 2 more whole eggs this morning and a whole cup of oats....had a hard time scarfing all that down!!

[jarHunter]

I try to take my measurements once a week. Usually on Mondays. Here are my most current.


Waist Hips Chest Thigh Calf Bicep Body Fat %
39 41 47 28 17.5 17.25 21

[jarHunter]

I hate sitting at work on a slow day, waiting to get out of here and get to the gym. . .

[jarHunter]

Felt good today. Added a 1/2 cut of oats and 2 whole eggs in the morning and went with 1/2 cup oats and shake before workout and 2 bananas and shake after.

Warmed up for 7 min. on stationary bike then stretched.

Seated Mach. Overhead Press 3x15 - 75, 80, 90
Bent Arm DB Lat Raise 3x15 - 22.5, 27.5, 30
Bent Over DB Lat Raise 3x15 - 22.5, 25, 27.5
Bent Over BB Row 12-165, 10-195, 8-225, 6-245, 4-265
EZ Bar Upright Row 3x15 - 65, 75, 85
Wide Grip Seated Cable Row 3x12 - 105, 120, 135
One Arm DB Row 3x12 - 70, 80, 90
Wide Grip Lat Pulldown Alt. 3x12 - 120, 135, 150 (Alt Infront and behind 24 total reps)

Stairmaster for 25 min worth 438 cals.

What do you all think of this? I think I need to cut some of my cals down to maybe 2600 per day to get the results im looking for.

Otherwise a good day, felt sore as hell this morn.

[jarHunter]

Worked like a dog today...We had to move our office back to our main office from the jobsite. Moved 40 boxes for most of the morning and the afternoon. Ate like crap at lunch today, therfore I felt like crap. Didnt get off work until late so I went straight home. Headed to the gym later that usual but got a decent workout in.

Superset of abs all 3x20
Hip Thrust
Straight Leg Crunches
Reverse Crunches
Alt Side Crunches

Then on to lower back
Hyperextensions with 45lb plate 3x12
Side Hypers with 45lb plate 3x12

Deads
135x8, 225x8, 315x5, 365x5, 375x5.....not as heavy as I wanted.

Cardio on the treadmill worth about 400 cals for 21 min.

[Pizzalamp]

w the cals, r u dropping weight each week? if u r, stick w your diet...if youre not droppng like 1-2 pounds a week, perhaps increase cardio and the intensity of your workouts before you drop cals
when i was cutting the hardest over the summer,i was doing 40 minutes of cardio 6 days a week...

[jarHunter]

I will put down what I have for each meal today for a better idea. see what you think.

1 cup oats - 300 cal
1.5 cup 2% milk - 207 cal
1.5 cup red grapes - 90 cal
6 large egg white - 103 cal

Total for BF = 700 cal, 14 fat, 6 sat, 30 chl, 547 sod, 99 crb, 9 fib, 43 sug, 48 pro

[jarHunter]

Wasn't too hungry today, just had a protein bar.

ON Protein Diet - 180 cal, 4 fat, 2 sat, 5 chl, 180 sod, 18 crb, 0 sug, 20 pro

[jarHunter]

1 cup 1% cottage Cheese - 163 cal
1 med. sized potato - 130 cal
6.5 oz beef roast - 394 cal
3/4 cup brown rice - 170 cal

Total for M2= 857 cal, 18 fat, 6 sat, 140 chl, 1031 sod, 75 crb, 6 fib, 8 sug, 98 pro

[jarHunter]

Animal Cuts at both BF and M3
Multi at BF
Fish Oil at BF and After Dinner
Glutamine at BF and Post Workout
Chromium at BF and Post Workout

[jarHunter]

Protein Bar Same as before


ON Protein Diet - 180 cal, 4 fat, 2 sat, 5 chl, 180 sod, 18 crb, 0 sug, 20 pro

[jarHunter]

Pre workout:
1/2 cup oats 150 cals
1 RTD Protein Shake 100 cals

Post Workout:
1 banana 105 cals
1 RTD Protein shake 100 cals

[jarHunter]

5 oz ground beef patty 372 cals
1.5 potatoes 195 cals
1.5 servings Baby carrots 50 cals

[jarHunter]

Warmed up for 7 min on stationary bike -104 cals

Squat - 225x12, 10x305, 8x325, 6x340, 4x365
Rom. Dead - 12x185, 10x205, 8x215, 6x225, 4x255
Leg Curl - 20x100, 20x110, 20x120
Leg Ext - 20x100, 20x110, 20x120
Hip Ad - 20x145, 20x160, 20x170
Hip Ab - 20x145, 20x160, 20x170
BB Lunges - 20x70, 20x80, 20x90
Stand Calf - 20x180, 20x195, 20x210

Cardio 35 min on stairmaster -575 cals

[jarHunter]

Weight Waist Hips Chest Thigh Calf Bicep Body Fat %
263.4 39 43.25 47 27.5 17.75 16.5 19

[jarHunter]

Chest, Bi, Tri

Warm up for 7 min. on stationary bike. -102cals

Flat DB Press (warm up) 15x65, 15x70
Incline DB Flye 12x37.5, 12x40, 12x45
Incline BB Press 12x155, 10x195, 8x225, 6x245, 2x255-couldn't get the last 2 so I dropped to 135 and got 8 more reps
Flat DB Press 20x55, 20x60, 15x65-couldn't get the last 5 so i dropped to 55 to get the last 4 reps
Dip 12xBW, 12xBW
Cable Cross Over 12x60, 12x80
Alt DB Curl 10x32.5, 10x37.5, 10x45, 10x50
Conc. Curl 10x30, 10x32.5, 10x37.5, 10x37.5
BB Curl 10x70, 10x80, 10x80, 4x100
Seated OH DB Tri Ext 10x60, 10x65, 10x55 couldnt finish
Rope OH Tri Ext 10x100, 10x110, 10x120, 10x130
Lying EZ Bar Tri Ext 10x75, 10x55, 10x55 couldnt finish

Was completely spent after this workout....Headed to a BB game so i only did 10 min worth of cardio on the treadmill for -260 cals.

My legs and upperbody are feeling the pain this morning. What do you guys think thus far. Anything I need to change?

[jarHunter]

Warmup for 7 min on stationary bike -75 cals
Ab rollout 3xFailure
Hanging Leg Raise 3x15
Rope Crunch 20x150, 20x160, 20x170
Seated Knee Ups 3x12

Hangclean to front squat 5x165, 5x185, 5x205, 5x215

Seated Leg Press 10x350, 10x365, 10x380, 10x395

Cardio, elliptical machine 20min for -404 cals

[jarHunter]

Haven't logged in a while, Ive still been working though. Good thing I write down all my work.

Warm up 7min on stationary bike. -75cals

Seated Mach OH Press 3x15 80,95,105
Bent Arm DB Lat Raise 3x15 20,22.5,25
Bent Over DB Lat Raise 3x15 20,20,27.5
EZ Bar Upright Row 3x15 75,85,95
BO BB Row 12x185, 10x205, 8x235, 6x255, 4x280-really pumped about that work
Wide Grip Seated Row 3x12 120,150,180
One Arm DB Row 3x12 80,90,100
Wide Grip Lat Pulldown 12x100 12x210 12x135-petered out on this

Stair Climber 26min -452 cals

[jarHunter]

The last two weekends have been tough. Haven't been to the gym near as much as Ive wanted due to some deer hunting and Thanksgiving (along with all the crap I have ate.....)

Came back from hunting and hit her hard this week.

Warm up 7min on stationary bike. -97cals

Ab SS
Hip Thrust
Straight Leg Crunch
Rev Crunch
Cross-Over Crunch - all 3 sets of 20

SS Hypers
Hyper extension
Side Hypers - All 3x12 with 45lb plate

Dead Lift
Warmup, 8-275, 8-345, 5-365, 5-385

Cardio
Stairmaster for 30min. -481 cals

[jarHunter]

Warm up 7 min stationary bike. -98 cals

Squat Warmup, 12-245, 10-315, 6-335, 4-365 - Spent after this...
Rom. Dead, 12-205, 10-215, 8-225, 6-235, 4-265 - back was gone....
Leg Curl, 3x20 100,110,120
Leg Ext, 3x20 100,110,120
Hip Ad, 3x20 145,160,175
Hip Ab, 3x20 145,160,175
BB Lunges, 3x20 70, 80, 90
Seated Calf 3x20 70,90,115
Stand Calf 3x20 165,180,195
Seated Leg Press 3x30 130,145,160

Cardio
Threadmill 10 min. -155cals

[jarHunter]

Worked out at my apartment's gym because my regular place was closed....
This place is awful....one barbell machine and a bunch of crap dumbells.....pissed me off

Warm up for 7 min on stationary bike. -77 cals

Incline DB Warmup 2x15 55,65
Incline DB Flye 3x12 40,45,50
SM Flat Bench 12-185, 10-225, 8-255, 6-275, 2-315
Incline DB Bench 20-55, 15-60, 10-35 - spent
Dip - 3x12
Pec Dec Mach - 12x90, 12x100
Alt DB Curl - 4x10 35,40,45,50
ROpe OH TRI EXT 4x10 100, 120,135,160

Treadmill 10 min. -90 Cals

Overall terrible workout.....

[jarHunter]

Started back on a 3 week cycle of Cuts today and added Flex & Omega to the routine. Also got rid of some unnecessary carbs. My diet now looks like this:

I also discovered 3 awesome things: Mrs Dash, Pico, and green Tabasco.....ah yeah

Breakfast
Multi
Cuts
7 Egg whites
1 Whole Egg
1/2 cup oats
1 cup of grapes
1 cup of 2% milk

Snack 1
1 serv. Almonds
1 clementine
1 Protein Bar
Flex
Omega

Lunch
3/4 cup rice
7 oz Turkey/chicken
1 Cup yams
1 clementine
Cuts

Snack 2
Banana
1/2 cup 1% cottage cheese

Pre Workout
Shake

Post Work
Shake
Banana

Dinner
7-9 oz beef/chicken
4 cups spinach salad w/ pico and a dash of italian dressing

Before Bed
1/2 cottage cheese

[jarHunter]

Warm up for 7 min on stationary bike. -98 cals

Seated OH Mach Press 3x15 85,100,120 - felt great
Bent Arm DB Lat Raise 3x15 20,20,20
BO DB LAt Raise 3x15 17.5,17.5,17.5
EZ Bar Upright Row 3x15 85,90,95
BO BB Row 12-155, 10-185, 8-225, 6-275
Wide Grip Seated Cable Row 3x12 135,165,195
One Arm DB Row 3x12 80,90,100
Wide Grip Lat Pull Down 3x12 150, 165, 195

Elliptical 28min. -374 cals

[jarHunter]

Warmup 7min stationary bike. -93 cals

Ab rollout 3xF, 36,23,16
Rope Crunch 3x20 150,160,170
Hang Leg Raise 3x15
Seated Knee up 3x12

Hang Cleans - 4x5 135,185,205,225
Seated Calf - 3x20 70,90,125
Stand Calf - 3x20 195,210,225

Cool Down on stationary bike 7min. -35 cals

Started a doing some martial arts today.
Did an hour workout with alot of punch/kick combos on bags.....very nice workout..

[jarHunter]

Squat warmup, 10-225, 10-250, 8-275, 6-315, 4-365
Rom Dead 10-135, 10-185, 10-205
Leg Ext 20-100, 20-110, 20-120.
Leg Curl 20-100, 20-110, 20-120
Hip Ad 20-145, 20-160, 20-175
Hip Ab 20-145, 20-160, 20-175
BB Lunges 20-80, 20-90, 20-100
Seated Leg Press 40-170, 40-190, 40-210

Stair Climber 30 min -488 cals

[jarHunter]

Still sore from abs and legs yesterday so I didnt lift today.

Went to another Martial Arts class this one was more technical with a bit of punch combos, great time though. Didnt feel like I got the cardio I wanted to I headed to the gym after.

Elliptical 30 min. -333 cals
Treadmill 10 min -175 cals

[jarHunter]

Abs are still sore, will try to hit them Saturday.
Just did cardio this day.

30 min stairmaster -524 cals

[jarHunter]

It's nice going to the gym on Saturday....dont get that rushed feeling.

Anyway today was abs/deadlift/calves that I had been putting off because my abs were sore.

Started off with super sets of the following:
Hip Thrust 3x20
Straight Leg Crunch 3x20
Rev. Crunch 3x20
Cross over crunch 3x20

Another Superset all with 45lb plate
Hyperextensions 3x12
Side bends 3x12

Calves
Seated calf raise 3x20 75,90,115
standing calf raise 3x20 195,210,225

Deadlift no straps
warmup 135x10, 225x10,
275x8, 335x8, 375x5, 385x5(PR)

Cardio
Elliptical 30min -435 cals
Treadmill 10min -201 cals

Great workout today

[Pizzalamp]

^^^^^^^^^^^^^^^^^^^^

nice job!

[jarHunter]

^^^^^^^^^^^^^^^^^^^^

nice job!

Thanks Man, appretiate the support....

Snow is falling as I type....Rested today and ate small and clean....feeling good

[jarHunter]

Took time off during the holidays Dec. 22-Jan. 1. I'm back at it with a new workout/diet/game-plan. Did nothing but eat during my time off. I'm making myself pay now because I am back up to 270.

Headed back to the gym on Jan. 2nd to get a new workout in I have been meaning to try.

Warm up 7 min on stationary bike.

Grappler's Circuit

All exercises done after another 1 min. rest between sets.

Bent Over Row x8 - 75, 75, 65, 65, 65
Upright Row x8 - 75, 75, 65, 65, 65
Military Press x8 - 75, 75, 65, 65, 65
Good Mornings x8 - 75, 75, 65, 65, 65
Lunges x8 - 75, 75, 65, 65, 65
Squat Push Press x8 - 75, 75, 65, 65, 65
Dead Lift x8 - 75, 75, 65, 65, 65

This was tough....

Did 20 min of stair-climber after.

[jarHunter]

Ive been tweaking my diet for the last 2 months, trying to get everything i think I need. This is what I have come up with for me.

Breakfast
8 egg whites
1 cup oats
1 cup fruit (grapes, orange, apple, etc.)
Multi
Omega

M2
One chicken breast
One yam
2 servings almonds
Flex

Lunch
One chicken breast
One yam
1 cup Vegetable (carrots, peas, broccoli, etc.)

Pre Workout Meal 4
RTD Protein Shake

Post Workout Meal 5
Whey Protein Shake

M6
Steak, Chicken Breast or Salmon
2 cups Vegetable (carrots, peas, broccoli, etc.)

M7 Before Bed
Casein Protein Shake

Ive been getting around 2850 cals per day, 275 g protein, 100 g fat, 175 g carbs.

[jarHunter]

I am currently 6'5 280.....pretty sloppy. Let me know what you guys think. This look ok?

Bike 7min warm up

All of the exercises below are done at a high rate, 60s rest between sets.
Clean Pull 5x5 - 85,135,145,165,185
Forward Lunge 5x10 - 45,65,75,85,95
Incline Bench 5x10 - 45,95,115,135,155
DB Push Press 5x10 - 35,45,50,52.5,55
Windshield Wipers 3x10
Plank w/ Weight Transfer 3x10

Elliptical 15min

Nutrition:
3198cals, 111g fat, 285g protein, 281g carbs

[jarHunter]

Bike Warmup 7 min

Squat Jump 5x5 - BW,BW,45,45,65
Rom. Dead 5x10 - 95,135,155,175,195
BO DB ALT Row - 5x10 - 30,40,50,55,60
Lat Pulldown 5x10 - 90,105,120,135,150
Cable Woodchop 3x10 - 20,25,27.5
Barbell Rollout 3xF, 10,7,2

Elliptical 15min

Nutrition:
3385cals, 124g fat, 296g protein, 285g carbs

[jarHunter]

Bike 7min warmup

Stretched and Foam Rolled

Stairclimber 30min

Stretched and Foam Rolled

Nutrition:
3555cals, 139g fat, 271g protein, 362g carbs

[jarHunter]

Rested yesterday, just 30 min of cardio.

I am doing a routine straight from the book Power Training by Robert dos Remedios,MA....i picked it up because a lot of the workouts are what I used to do when playing football. I like it so far.

Today i completed:

Warmup bike 7 min.

Hang Clean 5x5, 95,135,145,155,165
Front Squat 5x10, 45, 95, 115, 135, 155
DB Incline Press 5x10, 45, 55, 65, 70, 75 - could not finish last set
BB Shoulder Press 5x10, 95, 105, 105, 115, 120 - Assist Machine
Corkscrew - 3x10 w/ 25lb weight
4-Point Plank 3x30s

Elliptical 10 min.

[jarHunter]

Warmup bike 7 min.

One Arm DB Snatch 3x5 - 45, 55, 60, 65, 70
Single Leg Good Morn 5x10 - 45, 65, 75, 85, 95
Bent Over Row 5x10 - 95, 135, 165, 175, 185
Single Arm Lat Pulldown 5x10 - 50, 60, 75, 90, 105
Seated Russian Twist 3x10 - 25lb plate
Side Bridge 3x30s

Bike for 15 min.

[jarHunter]

This week was rough for me, made it all 5 days and took the weekend off. Im not used to eating breakfast at 3:30 am to get to my 4:30am workout.....feels good when its done.

This is a typical day for me, please let me know what you think.....if anyone is reading this crap.

Breakfast:
6 Egg Whites
2 Whole Eggs
Salsa
1/2 Oats
Cherry Juice mixed with Coconut Water
Animal Pak

Preworkout:
Jack3d

Post Workout:
ON Gold Whey
ON Casien
Cytocarb II

Morning Snack:
1 cup Brown Rice
6oz Chicken Breast
1/4 cup Red Bell Peppers
1/2 cup Snow Peas
Animal Omega

Lunch:
9oz chicken breast
1 cup yam
10 baby carrots
Animal flex

Afternoon Snack:
RTD Protein Shake
Apple
Almonds/Pecans

Dinner:
Venison
Mixed Vegetables
Pecans

Before Bed:
ON Casien
Animal Pak

Daily Totals:
3145cals, 281g carbs, 292g protein, 102g fat

This is pretty typical....dinner varies sometimes..

[jarHunter]

what a joke this thread turned out to be......ive been a slob for the majority of this time lifting for 6-8 weeks then giving up.....

Not since Nov. anyway, ive been dominating the gym....getting stronger than ive ever been.....

Time to start posting again.

[jarHunter]

http://www.celtichighlandgames.org/

I am losing weight and gaining strength for this event, 10 months out.....

[jarHunter]

Been following Wendler's 5/3/1 for about 8 months now.....I picked up Beyond 5/3/1 last week. Here is week 1:

Monday:
Bike Warmup and Agile 8
Squat - 170x5, 210x5, 255x3, 275x5, 315x5, 360x11
Bench - 5 sets, 235x5
Pullup - x50 assisted
Sidebend - 2 sets 45x25
Tri Pushdown - 3 sets 80x25
Roll & Stretch

Wednesday:
Bike Warmup and Agile 8
Deadlift - 190x5, 240x5, 285x3, 310x5, 360x5, 405x7
Press - 5 sets, 140x5
Barbell Curl - 3 sets, 55x10
Back Raise - 3 sets 15
Band Pull Apart - elitefts red band x 100

Saturday:
Bike Warmup and Agile 8
Squat: 5 sets, 335x5
Bench: 125x5, 155x5, 185x3, 200x5, 235x5, 265x12
Pullup - 50x assisted
Side Bend - 2 sets 45x25
Tricep Pushdown - 3 sets 90x25
Farmers Carry 150lb each hand, 5 sets 50 yards

[jarHunter]

My first day training strongman implements:

First run with Log:
90 x 4
180 x 3
220 x 1
260 x 1
270 x 1
275 x 1
280 x 1

Yoke:
empty x 100'
450# x 2 x 100'

[jarHunter]

Really sore this morning from yesterday's work

OHP:
90x5
115x5
140x5
170x5
185x5
195x5

Push Press:
225x1
295x1...fail

Incline.....failure
245x10
225x10
225x10
195x10
195x10

DB Curl
35x3x10

Rope Tri Ext.
100x3x15

Face Pull Red Band
3x20

[jarHunter]

I haven't posted in a while but I have my priorities in order now. I am currently training for my first real strongman competition this coming may. Most of the events I have never even attempted.

[jarHunter]

I was sick last week and am still feeling a bit out of it

Deadlift:
135x5
225x5
275x5
335x3
410x5
440x5
465x5

Squat:
345x5x10

[jarHunter]

Current Gym Lifts:
Bench: 385
Squat: 550
Deadlift: 605
OHP: 265
Push Press: 275
Log: 280

[jarHunter]

I'm currently eating around 4000 calories per day, around 275-300g of protein, 125-150g fat and 150-200g carbs.

Supps are pretty simple:
Animal Pak
Animal Flex
Fish Oil
Glutamine
Creatine
BCAA
Whey

[jarHunter]

Starting on Jan 4th, I will be working with they guys over at renaissance periodization on my training and diet, until then I am finishing up my last cycle of 5/3/1. I have been doing 5/3/1 for the last year and half and it has worked pretty well for me.

[jarHunter]

Didn't push myself too much today, still pretty sore

Bench:
Bar x 20
150x5
185x5
225x5
280x5
300x5
315x5....really fast, felt great

DB Push Press
80x5x10

DB Row
100x3x10

DB Curl
35x3x10

Rope Tri Ext
100x3x20

Red Band Pull Aparts
4x20

Stair Climber 20min

[jarHunter]

My back is still pretty sore, didn't push myself that hard

Squat:
135x5
225x5
275x5
330x5
410x5
440x5
465x5

Rom. Deadlift:
135x4x10

Stair Climber 30min

[jarHunter]

First time using axle today. Felt better than I have all week.

Axle Deadlift
115x5
205x5
265x5
305x5
365x5
405x2
415x1
425....missed

Axle Push Press
115x5
205x3
265x3
295x1
315x1
325....missed

Circus DB
150....loaded a few times, not even close to a press

[jarHunter]

Felt pretty good today, forearms and shoulders were a bit sore from yesterday's work

OHP:
90x5
115x5
140x5
185x3
195x3
205x3

Incline Bench:
245x10
225x4x10

Blue Band Pull Ups
4x10

Red Band Pull Apart
4x20

Stair Climber Intervals for 25min

[jarHunter]

Axle DL
https://www.facebook.com/video.php?v=811777972194962&pnref=story


Axle Push Press
https://www.facebook.com/video.php?v=811778785528214&set=vb.153814814657951&type=3&permPage=1

[jarHunter]

Pretty shitty morning so far, lower back is still bothering me. I think I may have to take it easy for the rest of the week.

DL:
135x5
225x5
275x5
335x3
440x3
465x3....felt really heavy
505x3.....felt better, grip is still shot from sunday

Squat - wasn't feeling it today
345x1

Hanging Leg Raise:
5x10

Treadmill walk 30min

[jarHunter]

My membership at 24hour fitness ended this week, I thought I had another year.

Today was my first day training in a real gym .... http://www.omahabarbell.com/ .....place is awesome

Warmup on Bike

Bench:
45x20
150x5
185x5
225x3
300x3
315x3
335x3

OHP:
45x15
95x5
135x5
155x5x5

DB Row:
100x3x10

DB Curl:
30x3x10

Tricep Pushdown:
100x3x15

Red Band Pull Apart:
3x20

Walk Treadmill 10 min

Foam Roll & Stretch

[jarHunter]

Warmup on Bike 8min & light foam rolling

squat:

45x10
135x5
225x5
275x5
330x3
440x3
465x3
500x3

DL:

135x5
225x5
365x5x10

Plank:
4x35s

[jarHunter]

Implement Day

Super Yoke x 100' stop and turn at 50'
175#
175#
355#
535#
715# (PR)
715#

Circus Dumbbell
100# x 5
120# x 1
140# x 1 (PR)
100# x 3 x 5

Car Deadlift loaded with plates
200# x 5
400# x 5
600# x 5
800# x 5
1000# x 1 (PR)

Farmers Carry (200#) and Prowler Push (empty)
4 sets 50' farmers and 50' prowler

[jarHunter]

OHP
90x5
115x5
135x3
155x3
170x3
195x1
225x1
275x1

DL:
135x5
225x3
315x3
405x1
495x1
585x1

Cable Pulldowns
130x4x10

Band Pull Aparts
red band 4x15

[jarHunter]

Bench:
45x10
135x5
185x5
225x3
280x5
315x3
365x5

OHP:
45x15
135x5x5

Light Log:
150x5x3

DB Rows:
100x3x10

DB Curls:
30x3x10

Tricep Pushdown:
110x3x15

Red Band Pull Apart:
3x15

[Pale Rider]

Happy new year

[jarHunter]

Happy new year

Thanks man, same to you....

[jarHunter]

Today is my first day of training and diet with Renaissance Periodization, I am excited:

Implement day

Log Clean:
5x5x210

Yoke Walk:
Empty x 100'
350x100'
530x100'x2
410x100'x2

Yoke Hold:
710x30sx2

Farmers Hold
270x10sx5
250x30sx2

Stones
207x2x5reps

[jarHunter]

Deadlift Day

Single Leg Deadlift
135x3x8

Rack Deadlift
600x5
600x5
600x4
600x4

Snatch Grip Deadlift
375x2x2

Snatch Grip Pendlay Row
185x2x6

Deficit Deadlift
365x2x2

I felt horrible today; my lower back was constantly sore/tight.....not a good day

[jarHunter]

Bench Day - Felt much better than yesterday.....

DB Pullover
40x3x20

4Board Bench
405x4x2

Bench
315x2x5

Wide-Grip Bench
300x2x5

Football Bar Bench
285x2x3

Lat Pulldown with Fatbar
180x2x10

BTN Lat Pulldown with Fatbar
150x2x10

Band Pull Apart
Red Band x 3 x 20

SS

Seated DB Ext. Rot.
20 x 3 x 20

Nothing too outstanding today although my body felt good. I will do some conditioning tomorrow and hit squats Thursday.

[jarHunter]

Squat Day

Safety Bar Squat w/ White Bands:
275x4x8

Back Squat:
405x2x6

Pause (1s) Squat:
315x6x4

Split Squat:
95x3x8

Foam Rolling after

[jarHunter]

OHP Day

BB Press Rack Lockout
250x6
250x4
250x4
250x4

BB Strict Press
195x6
195x5
180x8
180x8

DB Strict Press
75x2x8

DB Front Raise
15x3x20

DB Side Raise
17.5x3x20

DB Bent Over Rear Lat Raise
17.5x3x20

DB Upright Row
35x2x12

[jarHunter]

Rest day today, just went for a 2 mile walk.

[jarHunter]

Implement Day

Log Clean
210x5x5

Yoke Walk
500x18s
500x20s
400x15s
400x15s

Yoke Hold
700x2x30s

Farmers Hold w/ trap bar
540x5x10s
500x2x30s

Stones
200x2x6

[jarHunter]

Deadlift Day

Single Leg DL:
135x3x8

Rack DL:
600x4x5

Snatch Grip DL:
375x2x6

Snatch Grip Pendlay Row:
185x2x5

Deficit DL:
365x6x4

Dimel DL w/ Orange Bands:
135x3x20

Back started feeling sore early but not nearly as bad as last week. Today felt pretty good.

[jarHunter]

Bench Day

DB Pullover:
45x3x20

5 Board Bench:
415x3
415x3
415x5

Bench:
325x3x4

Wide Grip Bench:
305x3
305x3
305x4

Football Bar Bench:
295x1
275x2
275x1

Lat Pulldown w/ Fatbar:
190x10
190x8
190x8

BTN Lat Pulldown w/ Fabar:
160x10
160x10
160x8

Orange Band Face Pull x 3 x 20

SS

Seated DB Ext. Rot.

20x3x20

[jarHunter]

Squat Day

Safety Bar Squat w/ White Bands
295x9x3sets

Back Squat
415x6x3sets

Pause Squat
325x4x8sets

Split Squat
95x8x3sets

[jarHunter]

OHP Day

Seated BB Press Rack Lockout (6" ROM).....I am supposed to do standing but I am too tall for the rack
225x4
225x4
225x5

BB Strict Press
205x4
205x4
205x4
190x4
190x4
190x5

DB Strict Press
80x5
80x5
80x5

DB Front Raise w/ pause
20x7
20x7
20x8

DB Side Raise
20x8
20x8
20x8

DB Bentover Rear Lat Raise
20x15
20x15
20x15

DB Upright Row
40x10
40x10
40x10

OHP is really starting to frustrate me. I don't seem to ever make much progress. Hopefully all of the extra shoulder work will help.

[jarHunter]

Walked 3 miles in about 45 minutes

[jarHunter]

Event Day

Log Cleans
210x4x5sets

Yoke Walk
550x100'x2sets
450x100'x2sets

Yoke Hold
750x30sx2sets

Farmers Hold w/ trap bar
590x10sx5sets
540x20s
540x10s

Stone Load
207x5
207x4

[jarHunter]

Was really tired this morning, slept in and missed my workout.

Came home tonight and ran 10 25yd hill sprints instead. Guess I will hit it 4 days in a row this week.

[jarHunter]

Guys, I'm moving my log over to Starting Strongman:

http://forum.animalpak.com/newreply.php?p=1399557&noquote=1

[jarHunter]

http://www.startingstrongman.com/forums/viewtopic.php?f=5&t=993