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Mizzarler
12-19-09, 5:32 pm
What's up guys. Mizz here. I didn't disappear or forget about you guys. I got sick for a while, got injured (knee and elbow tendons), work, money problems and just lost my motivation for a while. I want everyone to know I am back full force now and more motivated than ever. It's been about 3 months since I've worked out. No excuses. I'm gonna be bigger and stronger than ever in 2010.

Mizzarler
12-19-09, 5:32 pm
During my time off, I read a lot about training (Mike Mentzer, Dorian Yates) and learned even more about training than I ever had before. I came up with this split to maximize my growth potential. It's different yes, but very simple. My arms are lagging since I didn't train them that much when I was training for powerlifting. I also wanted to bring up my back and legs as much as possible. The goal is to stay consistent and keep activating that growth switch with every workout. I'm obviously not just doing one set. It's an all out grueling set with as much warmup as needed. Same thing if it calls for two sets. I increased intensity as much as I could to have shorter, more effective workouts. I will keep the split but change the exercises every 2-4 weeks depending on how I like them. I've also eliminated back squats right now as they gave me a huge ass and wider waist which I do not want. If I do them, they will be towards the end of the workout. I'm not really looking to compete or anything right now, just get as big, strong, and as lean as possible. I obviously won't do rest pause every week either. I will switch it all around. My first week back, I will not be doing this as I will just be waking everything up. I start back on Monday and it's good to be back.

Chest/Back thickness/Rear delts
Incline BB RP-1x(3-4,2-3,1-2)
Flat DB bench ss incline db fly-2x8-10
Pendlay row-2x6-8
Seated cable row-2x8-10(1wg,1cg)
Deadlift-1x4-6
Lying DB lateral raise-2x8-10

OFF

Arms/Forearms
BB curl-1x6-8
CG bench-1x6-8
Hammer curls ss pushdowns-2x8-10
BB wrist curl-2xfail

Legs/Calves/Abs
Leg Press-RP-(8-10,6-8,4-6)
Front squat-2x10-12
Seated leg curl-2x10-12
Seated calf raise-1x12-20
Bw ab variation-2xfail
Machine crunch-2xfail

OFF

Delts/Back width/Arms
Seated BB press-RP-1x(3-4,2-3,1-2)
Seated DB laterals-2x10
1 arm cable lateral raises-1x10-12 each arm
Machine pullover-2x6-8
Hs pulldown-2x8-10
Cybex pulldown-1x10-12
Machine preacher curl ss machine dips-1x12-15


OFF

Legs/Calves
Leg ext ss cybex squat press-2x12-20
Hack squat-1x15
Lying leg curl-2x10-12
DB SLDL-1x8-10
Standing calf raise-1x12-20

OFF

Chest/Back thickness/Rear delts
etc..

Vaze_06
12-19-09, 5:40 pm
yo big dude!!!!
glad u're bad with us. good luck with everything

T o m m Y
12-19-09, 5:44 pm
Welcome back freakazoid!

So whats going on now?

Cutting?

Mizzarler
12-19-09, 5:56 pm
yo big dude!!!!
glad u're bad with us. good luck with everything

Glad to be back. Thanks V


Welcome back freakazoid!

So whats going on now?

Cutting?

What's up man. Yea, it's not gonna take very long for me to lose weight lol. I'm so outta shape right now. Gonna eat really clean too

T o m m Y
12-19-09, 5:59 pm
what weight did you drop down to?

Mizzarler
12-19-09, 6:03 pm
what weight did you drop down to?

I'm around 260. I don't actually look that bad but I know I'm out of shape lol. My first 8-10 weeks of workouts is gonna be a joke. (weight wise)

chasintail
12-19-09, 6:10 pm
Good shit bro. Do you think squats give you a wide waist?MY thought would be squatting wide for powerlifting may do that but I wouldn't think a normal shoulder width squat would?Educate me brother!

Mizzarler
12-19-09, 6:21 pm
Good shit bro. Do you think squats give you a wide waist?MY thought would be squatting wide for powerlifting may do that but I wouldn't think a normal shoulder width squat would?Educate me brother!

Yea my stance was about shoulder width, but I have big shoulders. I squatted twice a week and my squat went up but my ass got massive lol. I think Dorian said it perfectly when he said when you do squats first, it's a whole body exercise using your glutes, lower back and hams and more isolated (quads) if you do them last. A lot of BB's do like to squat first and that works for them but my stance is a bit wider. Just preference really.

G Diesel
12-19-09, 7:15 pm
Good to see you back at it my brother... Attack your goals and take no shorts.

Peace, G

Mizzarler
12-20-09, 6:28 pm
Good to see you back at it my brother... Attack your goals and take no shorts.

Peace, G

Appreciate it G

sunny_max
12-20-09, 7:04 pm
welcome back brother......good luck with your goals

Mizzarler
12-21-09, 9:25 pm
Ehhh my first workout in over 3 months. Just waking everything up. Nothing crazy at all. Training will be a little different this week then as planned because it's my first week back and christmas and all that. Atlas was there and he joined in. After watching Blood and Guts numerous times, I changed my form on back movements completely. I now hold for a 1 count for a static contraction on each rep. I got a great pump from it, but my endurance sucks right now. I also do the same on pressing and rear delt movements (esp hs machines)

chest/back thickness/rear delts
incline bb-275x8
flat hs-2ppsx10
bb row-185x10,235x8
seated cable row-2x10 w/165 (1cg,1wg)
rev pec dec-130x10

Mizzarler
12-21-09, 9:25 pm
welcome back brother......good luck with your goals

Thanks bro.

Pizzalamp
12-21-09, 9:29 pm
2010=the year of the mizzy van mizzy VI

Vaze_06
12-21-09, 9:29 pm
still decent numbers for a ''out of shape'' guy! u'll be killing it in no time

T o m m Y
12-21-09, 9:37 pm
yup 275x8 is strong work still..

Mizzarler
12-21-09, 9:43 pm
yup 275x8 is strong work still..

Thanks, yea I was pretty happy.


still decent numbers for a ''out of shape'' guy! u'll be killing it in no time

Thanks V. I started cracking up after that flat hs set cause I got a crazy pump in my chest after two total working sets for chest lol WORTHLESS. I actually made a bet tonight with some guys that I used to lift with. I told em I could hit at least 420 on incline in 8-10 weeks and they said no way! lol easy money


2010=the year of the mizzy van mizzy VI

You got it

Vaze_06
12-21-09, 10:11 pm
lolll, badass bet!! no doubt u'll own it tho lets make a deal... i record deadlifting 365 if u record pressing 420 =)

Mizzarler
12-21-09, 11:27 pm
lolll, badass bet!! no doubt u'll own it tho lets make a deal... i record deadlifting 365 if u record pressing 420 =)

My mom actually just bought me a digital camera so I can def arrange that. Hopefully it will be more!

sunny_max
12-23-09, 12:40 am
that would be a great video to watch for both of y'all

Mizzarler
12-23-09, 7:56 pm
I decided instead of doin two leg days, to break up quads and hams. I went fast paced today and took about a minute in between sets. Took about 20 minutes.

Quads
Leg press(low narrow stance)-3ppsx15,5ppsx15,5ppsx15
Cybex Hack squat-1ppsx10,2ppsx10,3ppsx10
Leg ext-130x15,145x15

Wasn't really worried about numbers. Just tryin to get some blood flow in the quads. I still had to hobble out of the gym and still got a pump. Also, I can't fit in my belt anymore so everything was beltless. Ha, hopefully that will change soon. I'll throw in some front squats next week.

Mizzarler
12-23-09, 7:57 pm
that would be a great video to watch for both of y'all

Definetely

GregK
12-24-09, 12:42 am
glad your back and healed up. Missed you bro. Dorian Yates was awesome, classy humble guy. His mid traps were the biggest i've ever seen on any bodybuilder. And his triceps were very impressive. I liked the way he trained, I got a lot of good ideas by watching him train. He used a lot of negatives and forced reps and squeezing and pausing on his secondary stuff, which I stole from him and put into my workouts and i was sorta skeptical at first but i noticed it brings out that extra size and hardness and strength too. Sounds like you were getting a little burned out. Now it's time to kill it with no mercy.

Big C
12-24-09, 1:10 am
How the hell did I miss this.....I know you've been sick n shit bro.....but I know you aren't one to give up, so I wanna see some sick numbers like I'm used to seeing from you.

Tear it up....and have a good holiday!

BionicMasterPiece
12-24-09, 1:11 am
I decided instead of doin two leg days, to break up quads and hams. I went fast paced today and took about a minute in between sets. Took about 20 minutes.

Quads
Leg press(low narrow stance)-3ppsx15,5ppsx15,5ppsx15
Cybex Hack squat-1ppsx10,2ppsx10,3ppsx10
Leg ext-130x15,145x15

Wasn't really worried about numbers. Just tryin to get some blood flow in the quads. I still had to hobble out of the gym and still got a pump. Also, I can't fit in my belt anymore so everything was beltless. Ha, hopefully that will change soon. I'll throw in some front squats next week.

strong!!!!

Pizzalamp
12-24-09, 7:20 am
have a good xmas mizz!
may all all your mizzy dreams come true this holiday

Mizzarler
12-24-09, 10:33 am
have a good xmas mizz!
may all all your mizzy dreams come true this holiday

Thanks P. My mizzy dreams is to get my strength/size back! lol


strong!!!!

Thanks bro


How the hell did I miss this.....I know you've been sick n shit bro.....but I know you aren't one to give up, so I wanna see some sick numbers like I'm used to seeing from you.

Tear it up....and have a good holiday!

You'll see em, it just might take a couple of months! lol, you too bro. Eat up!


glad your back and healed up. Missed you bro. Dorian Yates was awesome, classy humble guy. His mid traps were the biggest i've ever seen on any bodybuilder. And his triceps were very impressive. I liked the way he trained, I got a lot of good ideas by watching him train. He used a lot of negatives and forced reps and squeezing and pausing on his secondary stuff, which I stole from him and put into my workouts and i was sorta skeptical at first but i noticed it brings out that extra size and hardness and strength too. Sounds like you were getting a little burned out. Now it's time to kill it with no mercy.

Thanks man. Yea I was skeptical at first too, then I heard em say you might have to cut the weight in half to hold the static contraction and before you know it you'll be surpassing the weights you were doing with perfect form. I can't wait to get into the RP and dropsets next week!

Mizzarler
12-24-09, 4:08 pm
Had to workout earlier than usual because gym closed early. First time overhead pressing in quite some time. Nothing was to failure. The 1 sec static holds on the lat movements fkn killed me.

Delts/Back width
seated bb ov press-225x8,245x5
seated nautilus side lateral-155x15
nautilus pullover-2x10 w/155
hs rev grip pulldowns-2x10 w/70 per side
wg cybex pulldowns-170x10, 210x10
abs-Decline leg raises-3x12-10

Vaze_06
12-24-09, 4:12 pm
nice work out bro. merry christmas

J A Y
12-24-09, 4:20 pm
youre a strong dude!

loving the dorian style training too, a great person to aspire to

sunny_max
12-24-09, 10:00 pm
solid workout brother....and happy holidays!!

Mizzarler
12-25-09, 3:41 pm
solid workout brother....and happy holidays!!

Thanks bro. You too


youre a strong dude!

loving the dorian style training too, a great person to aspire to

Thanks man. I agree, it makes the most sense to me. Can't wait to see what kind of gains I get from it.


nice work out bro. merry christmas

Thanks V!

Mizzarler
12-25-09, 3:42 pm
Also, I would like everyone to check out Greg Koziols journey. Dude is a monster and it needs waaaayyyy more views.
http://www.youtube.com/watch?v=blbJeDbtZbs

T o m m Y
12-25-09, 3:46 pm
nice!

Mizzarler
12-25-09, 3:55 pm
nice!

lol I think that's really old too.

T o m m Y
12-25-09, 3:56 pm
lol I think that's really old too.

Yea i think i remember seeing this awhile ago lol..

Big C
12-25-09, 4:52 pm
Hope you had a good Christmas too bro......I'm full, but have more meals to pound down! Excited to train on Saturday. Have a good one dude...

Mizzarler
12-29-09, 9:19 pm
Changed my training. I will be following a modified version of Jeremys split
http://www.animalpak.com/html/article_details.cfm?section=training&ID=364

chest
flat bb bench-135x10,185x5,225x5,275x1,315x1,365x1,385x2
incline bb bench-135x5,225x5,245x8,275x7
machine fly-3x10 w/190 slow and squeeze

Pretty happy with a 385 double right now. I really liked the machine flys at the end. I was a bit sore in my right upper pec after pressin and it loosened everything up and the pain was gone. Worked out with Atlas. He's down to 220 now. Went to a pizza joint afterwards and ate a huge bowl of baked ziti with a bunch of grilled chicken (8-9oz)

Mizzarler
12-29-09, 9:20 pm
Hope you had a good Christmas too bro......I'm full, but have more meals to pound down! Excited to train on Saturday. Have a good one dude...

Thanks bro

T o m m Y
12-29-09, 9:26 pm
Changed my training. I will be following a modified version of Jeremys split
http://www.animalpak.com/html/article_details.cfm?section=training&ID=364

chest
flat bb bench-135x10,185x5,225x5,275x1,315x1,365x1,385x2
incline bb bench-135x5,225x5,245x8,275x7
machine fly-3x10 w/190 slow and squeeze

Pretty happy with a 385 double right now. I really liked the machine flys at the end. I was a bit sore in my right upper pec after pressin and it loosened everything up and the pain was gone. Worked out with Atlas. He's down to 220 now. Went to a pizza joint afterwards and ate a huge bowl of baked ziti with a bunch of grilled chicken (8-9oz)

Strong pressing like always bro!!

You should do a Bench only meet or something..

6 Days a week!?!

Zita mmmmm,i thought you were cutting lol..

Mizzarler
12-29-09, 9:28 pm
Strong pressing like always bro!!

You should do a Bench only meet or something..

6 Days a week!?!

Zita mmmmm,i thought you were cutting lol..

Thanks man. Nah I changed it to this, one back workout is rows and one is pulldowns and chins etc..
chest
back/rear delts
off
delts
back/biceps
triceps
off
legs
off
repeat

I am trying to lose weight but I was starving and ATLAS really wanted to go lol. I figured it wouldn't hurt since I'm pullin heavy tom and yes a bench only meet is def a possibility for me...just not sure when. Gotta get my strength back first

T o m m Y
12-29-09, 9:36 pm
Thanks man. Nah I changed it to this, one back workout is rows and one is pulldowns and chins etc..
chest
back/rear delts
off
delts
back/biceps
triceps
off
legs
off
repeat

I am trying to lose weight but I was starving and ATLAS really wanted to go lol. I figured it wouldn't hurt since I'm pullin heavy tom and yes a bench only meet is def a possibility for me...just not sure when. Gotta get my strength back first

Yeaah that looks better,lol..
What you think you gonna pull?

Pizzalamp
12-29-09, 9:52 pm
i actually really like this split u have!

have a good new years

Mizzarler
12-29-09, 10:04 pm
i actually really like this split u have!

have a good new years

Thanks P. You too man. You gotta upload one of your martial arts vids sometime!


Yeaah that looks better,lol..
What you think you gonna pull?

I honestly have no idea. I don't have a belt or chalk so it should be interesting. I might use straps IDK yet. 405 for 8-10 would be nice.

Pizzalamp
12-29-09, 10:07 pm
Thanks P. You too man. You gotta upload one of your martial arts vids sometime!



I honestly have no idea. I don't have a belt or chalk so it should be interesting. I might use straps IDK yet. 405 for 8-10 would be nice.

i will try!
http://www.youtube.com/watch?v=2fhygT46ttQ

http://www.youtube.com/user/spennweb#p/u/26/boY2urhOH-I
from few years ago

Mizzarler
12-29-09, 10:14 pm
i will try!
http://www.youtube.com/watch?v=2fhygT46ttQ

http://www.youtube.com/user/spennweb#p/u/26/boY2urhOH-I
from few years ago

LMAAOOOOOO dude I had no idea that you fkn raped at it. I thought you just like hit a heavy bag or something lol beast dude. I was crackin up when you were twirling that stick around! Pizzalamp out offff noowherreee haha I'm still laughin

Mizzarler
12-30-09, 9:49 pm
Wow horrible workout. No belt at all, only used straps on rows. Deads were completely raw with no straps or belt. Damn I got weak. Still squeezin the rows for a sec at static hold..got a good pump tonight though.

back/rear delts
bb rows-135x10,185x8,225x6,275x6,275x6,225x8
deads-225x3,315x3,405x3
kroc rows-90sx25 each arm
low hs rows-1ppsx10,2ppsx8,1ppsx10
bent over rev flys-3x10 w/50s

T o m m Y
12-30-09, 9:54 pm
Still a solid workout there boss,should of did deads first..

Mizzarler
12-30-09, 10:00 pm
Still a solid workout there boss,should of did deads first..

Thanks bro. I didn't want to do deads first because I don't have a belt and I kinda wanted to pre exhaust my back so I didn't go so heavy. I'll do em first once I get a belt

T o m m Y
12-30-09, 10:02 pm
Ever do your rows 90 degree to the ground?

There awsome and hit the back better IMO..

There called Pendlay Rows..

Mizzarler
12-30-09, 10:11 pm
Ever do your rows 90 degree to the ground?

There awsome and hit the back better IMO..

There called Pendlay Rows..

Yea I actually was gonna give em a try but I thought it was more for oly lifting? I guess not though, how much weaker are you on em than reg rows? I'm prob more like a yates row and holding each rep for about a sec

T o m m Y
12-30-09, 10:15 pm
Yea I actually was gonna give em a try but I thought it was more for oly lifting? I guess not though, how much weaker are you on em than reg rows? I'm prob more like a yates row and holding each rep for about a sec

Yeaaah you def will have to lower the weight some..I dont know how much weaker i am on them,i havent done them in a long time..I only really do db rows and pull ups right now,but i may start doing them again..

Big C
12-30-09, 10:52 pm
Pizza bro.........that is the best youtube video ever!!!!!!!!

I was yelling at you to kick his ass, shit bro u can really move !

GregK
12-31-09, 12:46 am
nice inclines. strong.

Mizzarler
12-31-09, 4:32 pm
http://www.roadkilltshirts.com/ProductInfo.aspx?productid=PS%200011%20LAY%20PIPE_ RK

T o m m Y
12-31-09, 4:35 pm
hahah

you got that shirt?

Mizzarler
01-01-10, 10:09 pm
Got in a quick shoulder workout. Strength is gettin better...

seated bb press-135x10,185x6,225x2,265x3,275x2,285x1
seated side db laterals (strict)-30sx10,40sx10,40sx10,45sx8
seated arnold press(dbs)-50sx10,80sx10,100sx6
bb shrugs(slow)3x20 w/135

Meet up with Atlas, he was pullin and hit some heavy gm's.

Mizzarler
01-01-10, 10:14 pm
hahah

you got that shirt?

haha no but I will order it soon

T o m m Y
01-01-10, 10:17 pm
STRONG pressssssssssssssssssing!

Mizzarler
01-01-10, 10:36 pm
STRONG pressssssssssssssssssing!

haha not that great for me but thanks

T o m m Y
01-01-10, 11:11 pm
you get my PM with the belt?

Mizzarler
01-01-10, 11:49 pm
you get my PM with the belt?

Yea man I'm prob gonna get that and then a shitty belt to do rows and stuff with. I'll only use the powerbelt for heavy squats and deads prob

Vaze_06
01-02-10, 10:31 am
haha not that great for me but thanks

shut up bro! thats some sick numbers. period!
tho pussy weight for your shrugs! even if done slowly heh

Mizzarler
01-03-10, 8:45 pm
I was workin all day today outside and it was 15 degrees. I came home, laid down for 10 min then hit the gym before it closed. What a long day.

lats/biceps
wg pulldowns-90x10,90x10,150x10,190x10,225x8,x8
rev grip hs pulldowns-45psx10,70psx10,95psx10,120psx6,x6
cybex cg pulldown-2x12 w/170
bb curl-barx15,x15,65x10,90x6,x6
machine preacher-85x12,80x8

Then the gym closed. Workout took about half an hour. I had an insane bicep pump after the two sets of 15 with the bar lmao, that's what happens when you don't curl for like a year. Not to worried though, my arms grow like weeds. Triceps tom then legs on tues then an off day

Big C
01-03-10, 8:47 pm
Nice f'in workout bro......way to get the job done. 15 is cold.....but it's a bit colder up this way. I like the way it feels on the skin when u initially step outside...it's kind of numbing lol.

GregK
01-04-10, 12:35 am
i'd recommend doing pullups on a regular basis once-2 times a week if you wanna get good at them. They come quick too once you stick with it.

Mizzarler
01-04-10, 10:09 pm
tris

cg 2 brd-135x5,185x5,225x5,275x2,315x3,365x3,405x1, drop set-315x5-225x5-135x20
woahhh crazy pump
skulls-65x10,85x10,105x8,125x6,x6
v bar pushdown (strict squeeze)-80x12,110x10

Not a bad workout at all. Nice to hit 4 plates on something again...
Legs tom w/Atlas

Mizzarler
01-04-10, 10:11 pm
i'd recommend doing pullups on a regular basis once-2 times a week if you wanna get good at them. They come quick too once you stick with it.

Alright, I'll give it a shot.


Nice f'in workout bro......way to get the job done. 15 is cold.....but it's a bit colder up this way. I like the way it feels on the skin when u initially step outside...it's kind of numbing lol.

Yea 15 is cold as shit for the south, I don't even wanna know what it is up north. With windchill it was prob even less then 15 too..it sucked but thanks man. It feels good after a tough workout though haha

Vaze_06
01-04-10, 10:11 pm
damn... u're insane.. say hi to jarr for me lol

sunny_max
01-04-10, 10:15 pm
tris

cg 2 brd-135x5,185x5,225x5,275x2,315x3,365x3,405x1, drop set-315x5-225x5-135x20
woahhh crazy pump
skulls-65x10,85x10,105x8,125x6,x6
v bar pushdown (strict squeeze)-80x12,110x10

Not a bad workout at all. Nice to hit 4 plates on something again...
Legs tom w/Atlas

you my friend are one strong dude.....that cg to board is just crazy!!

GregK
01-05-10, 1:49 am
I was workin all day today outside and it was 15 degrees. I came home, laid down for 10 min then hit the gym before it closed. What a long day.

lats/biceps
wg pulldowns-90x10,90x10,150x10,190x10,225x8,x8
rev grip hs pulldowns-45psx10,70psx10,95psx10,120psx6,x6
cybex cg pulldown-2x12 w/170
bb curl-barx15,x15,65x10,90x6,x6
machine preacher-85x12,80x8

Then the gym closed. Workout took about half an hour. I had an insane bicep pump after the two sets of 15 with the bar lmao, that's what happens when you don't curl for like a year. Not to worried though, my arms grow like weeds. Triceps tom then legs on tues then an off day


How is Al Gore gonna explain this weather!! It's been cold up here by my house too it was like 8 degrees last week. Hasn't been above freezing in 2 weeks.

GregK
01-05-10, 1:52 am
tris

cg 2 brd-135x5,185x5,225x5,275x2,315x3,365x3,405x1, drop set-315x5-225x5-135x20
woahhh crazy pump
skulls-65x10,85x10,105x8,125x6,x6
v bar pushdown (strict squeeze)-80x12,110x10

Not a bad workout at all. Nice to hit 4 plates on something again...
Legs tom w/Atlas

close grip boards are awesome!! Strong numbers, in my opinion the close grip bench is the 5th most important lift after squats, deads, bench, and overhead press. They are so functional and they build awesome mass in the tri's they're the best.

Mizzarler
01-05-10, 9:41 pm
Looked at Hoornstras training journal and gonna start doin what he does for them (not the same weight obviously...) I'm havin to use machines right now because of my patellar tendons but I can still trash my legs. Worked out with Atlas.

legs
leg press (low narrow stance)-1ppsx10,2ppsx10,4ppsx10,5ppsx15,6ppsx12,7ppsx10,x 10,8ppsx6
cybex hacks(feet low)-1ppsx10,2ppsx10,3ppsx10,4ppsx8(pr,knees wrapped)

That's it...legs are dead. First time wrapping my knees on hacks and I really liked it. I used to have some knee pain but they pretty much eliminated it. Much needed off day tommorrow.

Mizzarler
01-05-10, 9:45 pm
close grip boards are awesome!! Strong numbers, in my opinion the close grip bench is the 5th most important lift after squats, deads, bench, and overhead press. They are so functional and they build awesome mass in the tri's they're the best.

I agree, I like em cause you can go heavier and save your shoulders at the same time. I agree, CG's are fkn great...all my tri work revolves around them.


How is Al Gore gonna explain this weather!! It's been cold up here by my house too it was like 8 degrees last week. Hasn't been above freezing in 2 weeks.

LMAOOOOO I actually like the cold, I can't stand it when it's hot


you my friend are one strong dude.....that cg to board is just crazy!!

Thanks


damn... u're insane.. say hi to jarr for me lol

I did. I had to slap him today for him to get into his squats...

Mizzarler
01-07-10, 12:07 am
I'm gonna start trackin my diet from now on too
Here was todays

breakfast(4 whole eggs,4 whites,bacon, grits, oj,milk)
pro shake
chicken pasta w/extra chicken
pro shake
2 chicken breasts, br rice
9oz porterhouse steak, br rice
pro shake
9oz porterhouse steak, br rice
2 cups cottage cheese, milk, natty pb

I usually eat green beans but I didn't feel like making any (aka boiling water) ha..I will tom though. I might bench tom with Atlas...not sure yet. My whole body is sore right now, esp my tris. If they are still sore tom, then I'll take another off day.

J A Y
01-07-10, 5:50 am
work outs are looking simple and very intense man! good to see the numbers are rising again, is always a good sign!

Big C
01-07-10, 11:16 am
Damn bro that's a lot of food.......swole food though! Lookin good.......I love me some Porterhouse steaks. Ur gonna be 300 lbs here soon!

Mizzarler
01-07-10, 5:11 pm
Damn bro that's a lot of food.......swole food though! Lookin good.......I love me some Porterhouse steaks. Ur gonna be 300 lbs here soon!

I know I love porterhouse, def my fave cut. I don't want to be 300 lol I'm tryin to be 250-260, starting to do light cardio 4-5 days a week.


work outs are looking simple and very intense man! good to see the numbers are rising again, is always a good sign!

Thanks bro...I've found out that's what works best for me.

No training today, my tris are still sore so I will bench tom. Will prob hit up some heavy 1 brd with bands

GregK
01-08-10, 1:04 am
I'm gonna start trackin my diet from now on too
Here was todays

breakfast(4 whole eggs,4 whites,bacon, grits, oj,milk)
pro shake
chicken pasta w/extra chicken
pro shake
2 chicken breasts, br rice
9oz porterhouse steak, br rice
pro shake
9oz porterhouse steak, br rice
2 cups cottage cheese, milk, natty pb

I usually eat green beans but I didn't feel like making any (aka boiling water) ha..I will tom though. I might bench tom with Atlas...not sure yet. My whole body is sore right now, esp my tris. If they are still sore tom, then I'll take another off day.

very similar to my diet

cottage cheese is awesome before bed

couple things you should check into if you have a "trader joes" near you, they sell alotta cool stuff. They sell natural peanut butter with flax seeds mixed into them, I buy that now instead of plain PB. Tastes great too, small hint of the flax seeds. Also they sell whole grain baking mix, which i use to make oatmeal pancakes. I mix one cup of oats with one cup of whole grain baking mix to make the batter, They taste great and are good when you start getting sick of the same oatmeal or bran/wheat cereal every morning.

Some other good stuff trader joes sells which I like are "sodium free tuna" they sell tuna that has ZERO salt in it. it's called "tongol" good thing to check into if you like eating alot of tuna but dont wanna look like the state puff marshmellow man. Also they sell roast beef in cans and chicken in cans which are good to bring to work or as a snack if your on the road or can't sit down to cook and eat a full meal

BionicMasterPiece
01-08-10, 1:08 am
I'm gonna start trackin my diet from now on too
Here was todays

breakfast(4 whole eggs,4 whites,bacon, grits, oj,milk)
pro shake
chicken pasta w/extra chicken
pro shake
2 chicken breasts, br rice
9oz porterhouse steak, br rice
pro shake
9oz porterhouse steak, br rice
2 cups cottage cheese, milk, natty pb

I usually eat green beans but I didn't feel like making any (aka boiling water) ha..I will tom though. I might bench tom with Atlas...not sure yet. My whole body is sore right now, esp my tris. If they are still sore tom, then I'll take another off day.

looks great brotha! i wish i can afford to eat all that in one day haha

Mizzarler
01-08-10, 6:55 pm
Wow was supposed to bench today but the roads here are very icy, I barely made it to the store and my uncle had to borrow my car and my mom is out of town with her car. Atlas was supposed to pick me up but he can't even leave his neighborhood...and to top it all off my dog just took a huge dump in my room and it smells horrendous...what an awesome day. I will go heavy on incline tom and then hit some speed bench with bands if all goes as planned...

Mizzarler
01-09-10, 7:50 pm
Bench

incline bb-worked up to 315x6
speed bench-8x3 w/135 + 1 purp and 2 blues bands
machine flys-3x10 w/160 slow and squeeze, 30 secs between sets

Had to rush my workout today because Atlas had to pick me up because my car doesn't work and he had plans tonight. Still not a bad session. I'm pretty happy because my first week back I did 275x7 and I did 315x6 tonight pretty easily. Strength is comin back slowly...

Mizzarler
01-09-10, 7:54 pm
looks great brotha! i wish i can afford to eat all that in one day haha

Thanks bro. Yea it gets expensive but it's worth it.


very similar to my diet

cottage cheese is awesome before bed

couple things you should check into if you have a "trader joes" near you, they sell alotta cool stuff. They sell natural peanut butter with flax seeds mixed into them, I buy that now instead of plain PB. Tastes great too, small hint of the flax seeds. Also they sell whole grain baking mix, which i use to make oatmeal pancakes. I mix one cup of oats with one cup of whole grain baking mix to make the batter, They taste great and are good when you start getting sick of the same oatmeal or bran/wheat cereal every morning.

Some other good stuff trader joes sells which I like are "sodium free tuna" they sell tuna that has ZERO salt in it. it's called "tongol" good thing to check into if you like eating alot of tuna but dont wanna look like the state puff marshmellow man. Also they sell roast beef in cans and chicken in cans which are good to bring to work or as a snack if your on the road or can't sit down to cook and eat a full meal

Sounds good man I'll check it out, yea I buy natural PB but it doesn't have flax in there

Mizzarler
01-10-10, 3:41 am
diet for today was
5 whole eggs,4 whites, 3 packs grits, glass oj
pro shake with oats n honey bar
trained
moes burrito with triple chicken
pro shake
ny strip, baked potato, green beans
ny strip, green beans
pro shake
chicken, br rice
cottage cheese, milk, natural pb

Protein for each whole food meal is usually 6-12oz..depending on how hungry I am..I also drink some skim milk right of the jug usually after each whole food meal after I train and my shakes are 2 scoops whey, 8 oz water and 8oz skim milk

Mizzarler
01-11-10, 9:04 pm
back (rows, deads)

Finally got a belt. My bb rows felt great tonight as I was almost parallel to the floor. Deads were belt only.

deads-worked up to 405x7 (easy)
bb rows-135x8,185x8,225x8,245x8,245x8,265x8,265x8
kroc db rows-100x20 each arm

elliptical 10 min

T o m m Y
01-11-10, 9:12 pm
back (rows, deads)

Finally got a belt. My bb rows felt great tonight as I was almost parallel to the floor. Deads were belt only.

deads-worked up to 405x7 (easy)
bb rows-135x8,185x8,225x8,245x8,245x8,265x8,265x8
kroc db rows-100x20 each arm

elliptical 10 min

Strong work bro!!
Howd you like those BB rows parallel to the floor,better then reg ones..right?
What kidn of belt did you end up getting?

Mizzarler
01-11-10, 9:15 pm
Strong work bro!!
Howd you like those BB rows parallel to the floor,better then reg ones..right?
What kidn of belt did you end up getting?

Thanks man. They weren't pendlay rows because I didn't do them from the floor and pause each rep but I really liked them. Oh and I got a nice Schiek belt. I'm happy with it

Big C
01-11-10, 9:25 pm
Nice back workout bro glad u are getting back in the swing of things......that diet looks awesome too man......dammit!

T o m m Y
01-11-10, 9:26 pm
diet for today was
5 whole eggs,4 whites, 3 packs grits, glass oj
pro shake with oats n honey bar
trained
moes burrito with triple chicken
pro shake
ny strip, baked potato, green beans
ny strip, green beans
pro shake
chicken, br rice
cottage cheese, milk, natural pb

Protein for each whole food meal is usually 6-12oz..depending on how hungry I am..I also drink some skim milk right of the jug usually after each whole food meal after I train and my shakes are 2 scoops whey, 8 oz water and 8oz skim milk

Damn nice!

You massing again lol?

Mizzarler
01-12-10, 9:37 pm
Feelin good, got in an easy shoulder workout.

seated bb press-135x10,185x6,225x2,255x5,275x5(smoked it,easy)
standing bb press-135x10,185x10,185x10
bent over lateral raise-5x10 w/40s

Mizzarler
01-12-10, 9:39 pm
Nice back workout bro glad u are getting back in the swing of things......that diet looks awesome too man......dammit!

Thanks man, yea I'm feelin a lot stronger already..still not where I was though.


Damn nice!

You massing again lol?

No, most of my meals are very clean now. I'm also startin to do cardio after each session

T o m m Y
01-12-10, 9:44 pm
Feelin good, got in an easy shoulder workout.

seated bb press-135x10,185x6,225x2,255x5,275x5(smoked it,easy)
standing bb press-135x10,185x10,185x10
bent over lateral raise-5x10 w/40s

Strong pressing man damn..

Where do you bring the bar down to?

Big C
01-12-10, 9:53 pm
Damn bro if 275 felt easy then I'd say you are about back to 100 percent. Nice standing presses too those are a bitch! Keep it real bro.

Mizzarler
01-12-10, 9:53 pm
Strong pressing man damn..

Where do you bring the bar down to?

Thanks, about an inch or two below my chin.

Mizzarler
01-12-10, 9:55 pm
Damn bro if 275 felt easy then I'd say you are about back to 100 percent. Nice standing presses too those are a bitch! Keep it real bro.

Not quite 100%, but def m akin progress. Yea they are pretty hard lol but they are fun. Thanks man

T o m m Y
01-12-10, 9:59 pm
Damn nice bro..
Your shoulders are retared strong lol..
I tired 205 on standing today and nope no go lol..that shit is heavy.....i got it up to about eye level lol..

Mizzarler
01-12-10, 10:43 pm
Damn nice bro..
Your shoulders are retared strong lol..
I tired 205 on standing today and nope no go lol..that shit is heavy.....i got it up to about eye level lol..

Yea I just did that for some volume work, I will go heavier on them next week. I wear on belt on standing though

T o m m Y
01-12-10, 10:45 pm
205 for reps!

Pizzalamp
01-13-10, 7:06 am
thats a manly diet

Mizzarler
03-07-10, 5:07 pm
What's up guys, I just started lifting seriously again. Here's my last two workouts. I've gotten weak as shit. I train at home now and it's so much better and running hoornstras split http://animalpak.com/html/article_details.cfm?ID=364 with the coan bench program and 531 with pretty much everything else. Got today off and start back tom


3.3
flat bench-245x10, 250x10
cg bench-2x10@225
incline bench-2x10@205
purp band pushdowns-2x15
flat db fly-35sx15 (slow)
10 min bike lvl 3

3.6
squats-135x5,225x3, added belt 265x5, 285x5, 295x10
fr squats-135x6,added belt 225x6, 235x6
gm's-95 for 2x6

J Wong
03-07-10, 5:15 pm
Glad to have you back!

T o m m Y
03-07-10, 5:20 pm
Sup bro!!

What lifts are you running 5/3/1 on??

Mizzarler
03-07-10, 5:26 pm
Sup bro!!

What lifts are you running 5/3/1 on??

You finally chnaged your name!
Voila, just typed this up today. It will change a little weekly but you get the idea. I know it sounds crazy 6 days a week but it's not that bad.

chest

(Ed Coan bench program)
2xflat bench
2xcg bench
2xincline bench
1xdips failure

back

531 deads
6-8x3 speed deads or rack pulls
2x6-8bb row
2x6-8t bar row
2x6-8db row


delts

531 seated bb press
3x6-8side db laterals
3x6-8seated front db raise
3x6-8bb shrugs
3x6-8bent over flyes

biceps

5xfailure pullups
3xbb curl
2xdb hammer curl


triceps

531 floor press
3x6-8nosebreakers
2x6-8overhead bb ext

legs
531 squat
4x3-5 front squat
3x5good mornings

off

Mizzarler
03-07-10, 5:26 pm
Glad to have you back!

Good to be back bro

mcbeast
03-07-10, 5:51 pm
Your alive. Congrats..Wheres your partner in crime?

Mizzarler
03-07-10, 8:12 pm
Your alive. Congrats..Wheres your partner in crime?

Glad to say I am still alive..haha. He trains at NGBB now, I still talk to him a lot though. He recently pulled 455x10 and his squats gettin back to where it used to be.

Mizzarler
03-08-10, 8:07 pm
bench day

I watched Ryan Kennellys DVD again today...so awesome. Noticed how low volume and easier his assistance work is so I'm gonna start doin that which makes sense. Had to bump up my #'s on incline because everything felt like a joke. Stamina is comin back....feelin good, only working sets are listed...

flat-255 for 2x10
cg-225 for 2x10
incline-215x10,225x10
standing overhead bb ext-95 for 2x8

Mizzarler
03-09-10, 11:41 pm
First deadlift workout in god knows how long. Pleased with how everything went. Worked all day then got a great deal on a row machine I found for 100 bucks http://www.amazon.com/Body-Solid-GSRM40-Seated-Machine/dp/B000M0GWUK for assistance work. Also bought a seat for overheads and some chalk. I also took my dog for a walk a couple times down my street after.

deads/light back

deads(belt only)-worked up to an easy 365x7
speed deads(belt only,set every 90 seconds)-5x3 w/275
rdl's (belt,wraps, dbl overhand,light)-135x8,185x8,185x8,255x8
assisted pullups (dbl avg bands)-wg-2x10,und chin-1x10
row machine-3x8 w/2pps
res bike lvl 3-10 min
100 total situps

Mizzarler
03-11-10, 11:48 pm
Not a good workout but I wasn't expecting much from not training delts in forever. I had to use my seat on my row machine when I did seated mils. It also rained (my power rack is outside under my porch) and the bars in my power rack got in the way. I bought a bench that goes to 90 degrees but I still gotta set it up. This worked ok for tonight though. I guess not that bad for working out at 10:30 at night

seated overhead press-worked up to 235x7 and 235x6
side laterals-35sx10,55sx8,55'sx8,35sx15
clean (once) and press-135x10,205x7,205x7
upright row-95x10,x10,x10
seated db front raises-35x10 each arm

Can't wait to get my seat set up so I don't have to fuck with that again...

Mizzarler
03-13-10, 12:18 am
Heavy back (rows)

Not that bad for not training back in forever. Last set of BB rows were sloppy. Everything else felt good. Will def go heavier on T bar's next time and add another movement.

bb rows-135x10,205x3,255x8,255x8,275x8,275x6
jailhouse t bars-2plx8,3plx8,4plx8,4plx8,4plx12
db row-110x12 each arm

Used a belt and straps for everything, will do some light cardio on bike before bed

T o m m Y
03-13-10, 12:21 am
good stuff bro..

Mizzarler
03-13-10, 7:55 pm
Got in a quick arm workout. Didn't go heavy...my back is sore as fuck

cg towel bench(maybe a little less than a 2brd)-135x10,225x3,275x5,325x5,325x5 drop to 225x8 drop to reg cg 135x10

bb nosebreakers-barx10,95x8,145x6,145x6

bb curls-45x10,65x10,95x10,95x10

Squats tom then finally a day off on mon

Mizzarler
03-13-10, 7:55 pm
good stuff bro..

Thanks man

Mizzarler
03-16-10, 11:08 pm
Squat

Pretty good for my 2nd week back squatting. The 335 set felt really easy, my cardiovascular just gave out...Used a belt on back and fronts

dynamic warm up
squats-135x5,225x3,275x3,315x1,335x8
fr squats-135x5,225x3,275x3,295x3,315x2(failed3rd)
leg ext-2plx15,x15,x15
yes/nos with mini-3x15
80 total situps

mcbeast
03-17-10, 4:41 pm
"quick easy workout" 325x5? Seriously wtf! Haha lookin good in here man!

Mizzarler
03-19-10, 12:18 am
Bench

Really good workout tonight. Everything was fast and felt real good.

flat-275x8, 295x8
cg-250x8,265x8
incline-2x8 w/245
avg band pushdowns-2x25

Mizzarler
03-19-10, 12:18 am
"quick easy workout" 325x5? Seriously wtf! Haha lookin good in here man!

Thanks bro

Mizzarler
03-19-10, 9:59 pm
deads

Pretty good workout. Wish I could've done more on RDL's but my grip was pretty much gone even with straps.

deads (belt only)-135x5,225x3,315x3, added belt 395x10 (pr for now felt good)
speed deads (belt only)-5x3@315, 90 secs rest between sets
rdl's (straps and belt)-135x8,225x8,275x8,275x6
assisted pullups-dbl avg bands, neutral grip..grip was gone-40 total reps in 5 sets (10,8,8,7,7)

Mizzarler
03-21-10, 11:11 pm
overhead+assistance

Still don't have my 90 degree seat set up for seated overheads so just did clean and press. Workout took about 40 minutes, shoulders are absolutely fried.

clean (once) and press-135x10, 185x3, 225x7, 225x5, 185x10, 185x8
bb upright row-95x10, 135x10, 135x10
side db laterals ss w/ front plate raise-35sx12 ss 45 lbs platex12, 35sx10 ss 45 lbs platex10

*Note the standig overheads were not completely locked out...pressed just short of lockout.

Pretty good workout, will hit rear delts with heavy rows tom.

Mizzarler
03-21-10, 11:17 pm
This is how I do em just don't push my head thorugh like in strongman I guess
http://www.youtube.com/watch?v=Ae0Ya0s5pR4

Mizzarler
03-23-10, 1:16 am
heavy rows

Decent workout, had to workout around midnight...such a long day. Recorded a set of und bb rows for form check...tell me what you guys think. Rockin the animal t of course...



und bb row-95x8, 135x8, 185x8 ,225x8, 275x8 ,275x7, 275x6 drop to 225x8
http://www.youtube.com/watch?v=adq-CPjaUW8
jailhouse t bars-2plx8, 4plx8, 5plx8, 6plx6, 6plx6
machine row(cg)-1ppsx8, 2ppsx8, 3ppsx8, 3ppsx8, 3ppsx8
machine row(wg)-2ppsx10, 1ppsx15
avg band pullaparts-4x12 squeezedddd

Back is fried

T o m m Y
03-23-10, 8:23 am
heavy rows

Decent workout, had to workout around midnight...such a long day. Recorded a set of und bb rows for form check...tell me what you guys think. Rockin the animal t of course...



und bb row-95x8, 135x8, 185x8 ,225x8, 275x8 ,275x7, 275x6 drop to 225x8
http://www.youtube.com/watch?v=adq-CPjaUW8
jailhouse t bars-2plx8, 4plx8, 5plx8, 6plx6, 6plx6
machine row(cg)-1ppsx8, 2ppsx8, 3ppsx8, 3ppsx8, 3ppsx8
machine row(wg)-2ppsx10, 1ppsx15
avg band pullaparts-4x12 squeezedddd

Back is fried

Form looked good bro..
Looking thick man,whats the weight at these days?

Mizzarler
03-23-10, 3:36 pm
Form looked good bro..
Looking thick man,whats the weight at these days?

Thanks, I think it was a little high but I still felt it quite a bit, my grips just gotta get back. I'm prob 255 or so

Mizzarler
03-24-10, 10:21 pm
arms

Ok workout, would have been a lot better if I could get a hand off on floor press, 225 felt light as fuck but I couldn't unrack it because I set it on the back of the bench and it was pretty much impossible once I got to decently heavy weight so I just repped it out. Was gonna do pin presses but I already started floor presses.

floor press (legs completely flat on floor)-135x5,185x3,225x3,225x20,225x15
bb nosebreakers-barx8,95x6,135x6,155x6,175x3
bb curls (I suck at these..)-barx8,95x8,115x6,135x5,135x4
db preachers (on steep incline bench)-25x10x3 each arm
dips-1x15 squeeze at top

15 min res bike.

T o m m Y
03-24-10, 10:58 pm
strong work bro..
How you like the floor presses?

Mizzarler
03-24-10, 11:15 pm
strong work bro..
How you like the floor presses?

I've always liked em but I just needed a handoff. I won't do em first if I'm training alone from here on out. Just pin presses and boards.

Mizzarler
03-24-10, 11:29 pm
I tried to upload the nosebreaker vid on youtube but it keeps saying error...whatever

Mizzarler
03-26-10, 1:07 am
Trained at 11 pm. My set on squats felt realllly easy but the fronts didn't for some reason so I just stopped. I need a spotter when I squat...

dynamic w/u
squats-135x5,225x3,added belt 275x1,315x2,365x7 (easy, pr for now)
fr sq-135x3,225x3,added belt 275x1
heavy band gm's-x10,x10,x10
yes no w/dbled mini-x15,x15,x15

Will do abs tom on off day...shitty workout today

Mizzarler
03-26-10, 3:05 am
here's the squat vid
http://www.youtube.com/watch?v=fOzltkWJlxk

prowrestler
03-26-10, 7:04 pm
ah nice u got a log again

god im slow

Mizzarler
03-27-10, 10:02 pm
Hung out with atlas today...we got my tire sled put together then put it to work after pushing the car in neutral for a while....fun day. Going to start dragging/pulling the sled a lot from here on out. Bench tom

Mizzarler
03-27-10, 10:03 pm
ah nice u got a log again

god im slow

haha what's up man

Mizzarler
03-28-10, 8:38 pm
Bench

Everything felt easy even with no spotter.

bike 5 mins
bench-2x8 w/305
cg bench-2x8 w/275
incline bench-2x8 w/255
avg band pushdowns-x10,x15,x15
stretched

T o m m Y
03-28-10, 8:49 pm
strong pressing homie

Mizzarler
03-29-10, 11:08 pm
deads
9 pm
Set some prs tonight...

res bike-5 min
dynamic w/u
deads-135x5,225x5,315x5,added belt 365x3,420x10 (pr)
speed deads-350 3x3
sldl (light)-135x8,185x8,235x8,235x8
assisted pullups (dbl avg band)-10x5 (pr, various grips wg, neutral and underhand)
tire sled drags(tire+45 lbs pl)-2x25 yards forwards, 2x25 yards backward

Really good workout. I can def tell I am getting in better shape...

Was gonna do band pullthroughs but I was wrecked

Mizzarler
03-29-10, 11:08 pm
strong pressing homie

Thanks bro

T o m m Y
03-29-10, 11:15 pm
420x10 is awsome shit bro.

How you like the sled drags?

sunny_max
03-29-10, 11:23 pm
hey we are trying to get an abc done april 10 in atlanta....check out the georgia thread! it wld be cool if you can make it!

prowrestler
03-30-10, 6:04 pm
solid ass deads man, reall nice

Mizzarler
03-31-10, 11:04 pm
overhead and some other shit

res bike 5 mins
shoulder w/u
seated overhead press (below chin)-barx10135x10,185x5,225x5,255x3,275x3,295x3(pr for now)
clean (once) and press-135x10,185x5,205x5,235x5x2
bb upright row-95x8,135x8,135x8,155x6
standing side db laterals (strict)-35sx15x2
res bike 10 mins

Heavy back tom...I added in some light squatting before it too from here on out...

Have no idea where weight is...prob around 250..

Mizzarler
03-31-10, 11:06 pm
solid ass deads man, reall nice

Thanks P you crazy mofo


hey we are trying to get an abc done april 10 in atlanta....check out the georgia thread! it wld be cool if you can make it!

I'll see but I work almost everyday and don't work out til 9 or 10 at night


420x10 is awsome shit bro.

How you like the sled drags?

Thanks, I like em got a really good quad burn

sunny_max
04-02-10, 6:53 am
sweet.....it wld be cool if you can make it bro!

Mizzarler
04-02-10, 10:47 pm
light squat and heavy rows

I'm going to start doing a light squatting session 2 to 3 days before I have my squat day and rotate what I do...so 1st week is 5x3@70%(which is what I did tonight), 2nd week is 5x2@80% then 3rd week is 3x1@90% which I know isn't light but whatever I like squatting twice each training rotation. Then the 4th rotation is deload which is coming up for me after tomorrows workout as it is well needed. Anyways here's what I did tonight, squats felt good and easy, did a set every 90 seconds on squats. Didn't drag the sled cause I'm doin it tom with my friend after I lift.

squats-barx10,135x5,135x5,225x5,275x1,300x3x5
bb row(overhand)-135x8,185x8,225x8,275x8,285x5,300x5
krocs(strict, touch floor between each rep)-60x10,110x15x2(pr)
bent over rear delt flys-60sx10x3
prison rows(bw rows)-2x15
50 situps

Back is fried

Mizzarler
04-03-10, 10:17 pm
Was supposed to do an arm workout but my left bicep tendon was bothering me after floor presses. Atlas came over and spotted me then we did some conditioning. Might do some light curls and dips tom if I feel 100%. Got the next two days off then I have my deload week so not much goin on except recovering for a little while.

floor press(legs flat on floor)-barx10,135x5,225x5,315x5,355x5,365x5(pr I guess)

tire sled drags+45 lbs pl
backwards-3x a lot
forwards-3x a lot

Playing it safe right now because that's how I got injured last time...I think my deload week came at a good time. I am beat.

T o m m Y
04-03-10, 10:21 pm
Strong floor presses man..

Hey do you have the pain in your bicep brachialis area??
I get the pain there when i pause at the bottom..

Mizzarler
04-03-10, 10:23 pm
Strong floor presses man..

Hey do you have the pain in your bicep brachialis area??
I get the pain there when i pause at the bottom..

Thanks dude. I don't know what it's called exactly lol but it's the bottom of the bicep, just above the forearm...that's where it hurts for me. Not nearly as bad as it did before but I can tell I tweaked it a little

T o m m Y
04-03-10, 10:27 pm
Thanks dude. I don't know what it's called exactly lol but it's the bottom of the bicep, just above the forearm...that's where it hurts for me. Not nearly as bad as it did before but I can tell I tweaked it a little

Yeah thats the area..
I have tendoitis in that area,i have to warm it up before i bench and squat..I do light hammer curls for a few high rep sets..

I take ibeprofen before and wear a elbow sleeve and that seems to help alot..

Mizzarler
04-03-10, 10:33 pm
Yeah thats the area..
I have tendoitis in that area,i have to warm it up before i bench and squat..I do light hammer curls for a few high rep sets..

I take ibeprofen before and wear a elbow sleeve and that seems to help alot..

Sounds like a good idea, I'll start doin that. It feels fine now though. I also think it might be because that hand is underhand when I do deads so I'll just start rotating my grips on deads maybe that will help.

prowrestler
04-03-10, 11:16 pm
put in some solid fucking work the past few times dude

Mizzarler
04-14-10, 9:34 pm
bench
,
I changed to 531. Last week was my deload so I won't even bother posting the workouts. Been sick but got in my bench workout tonight, I am feeling better though which is nice.


week 1

cg bench-135x5, 185x5 ,225x5, 245x5, 275x3, 315x10
incline-135x8, 225x8, 265x8
chins(assisted, dbl avg band)-50 total reps (10x5)
ran hills then took my dog for a long walk

Mizzarler
04-14-10, 9:35 pm
put in some solid fucking work the past few times dude

thank you sir

Mizzarler
04-16-10, 10:23 pm
I was supposed to do sldl and rows after deads but my lower back started hurting so I just sotpped.

bike and jump rope
deads-135x5, 135x5, 225x5, 315x2, added belt 365x2, 430x8
hanging leg raises-4x15

Had to back off and take it easier tonight but at least I hit my reps

J Wong
04-16-10, 10:24 pm
Clear your inbox!!!

Mizzarler
04-16-10, 10:27 pm
Clear your inbox!!!

haha I think I just did try it now. I'm on a small shitty laptop

Mizzarler
04-16-10, 10:34 pm
Oh and the deads weren't to failure, I had about 1-2 reps left if that matters...

prowrestler
04-17-10, 1:58 pm
cg 315x10

WOO

Mizzarler
04-17-10, 8:29 pm
overhead+assistance

Was supposed to do clean and press but my lower badk is still bothering me so I just did some dips instead

seated overhead bb press (way below chin-135x5, 185x5, 235x1, 245x10
seated chest supported row-5x10 up to 250 for 2 sers
dips-5x10
ran hills

Really need to start working on quad and hamstring flexibility, hip mobility and shoulder flexibility to help improve my sq and dead

Mizzarler
06-16-10, 6:13 pm
My second week back after a long layoff so my numbers suck. Weight is low 230s right now, trying to get down to 220ish. Running hills or pushing prowler after every workout (4 days/week) has really taken its toll on my sq and dl but gotta keep conditioning. I''m also jumping rope for at least 1,000 reps on my off days...anyways heres what I did today.


pvc rolled
fl bench
worked up to 225x3,250x3,280x8,250x3,225x11
incline-135x10,185x10x2sets
pushdowns-???x10x4sets
prowler 10 40 yd trips

My first time using the prowler so I took it pretty easy. Def could've done more but it was nice testing it out for now.

mcbeast
06-16-10, 6:34 pm
Where you been man?

Mizzarler
06-16-10, 6:49 pm
Where you been man?

I got into boxing for a little bit but now I'm back into lifting. How you been bro? Wheres your dl at now?

mcbeast
06-16-10, 10:12 pm
I got into boxing for a little bit but now I'm back into lifting. How you been bro? Wheres your dl at now?

Nice. Bet that was woopin your ass! Just recently hit 500 again. Its getting back up to par since I hurt my back. If I do the meet in october I would like to open with 500, 3rd attempt 560ish.

Mizzarler
06-17-10, 6:09 pm
Injury...
was warming up on deads and heard/felt my lower back crack and in immense pain....I'm officially done with lifting...fuck all this shit. I will still browse this forujm and keep in touch with some of you and answer questions but I am DONE.

mcbeast
06-17-10, 8:36 pm
Get to the doctor asap brotha.