View Full Version : Malice's Shock 'n' Awe Campaign
WarlordMalice
03-16-10, 5:29 pm
This is the beginning of my Shock 'n' Awe Campaign. Actually it started several months ago but this is the beginning of logging it. A lil background to start: I'm 36 and a fat bastard :) Back in the day when I was at my biggest I weighed in at 225 with BF at around 10%. At that point I'd been training in martial arts for about 15 years and had competed as an amateur in karate, boxing and kick boxing/muay thai. That was the early '90's and MMA was just getting started so like everyone else I decided to throw my hat in the cage and give it a shot. Needless to say my lifting focus got away from bodybuilding to pretty much just inproving my endurance and explosive strength. BF dropped to between 6-10% depending on if I was close to a fight or not. After about 3 years and 10 MMA matches I ended up stopping competing and training due to injuries...mainly a lower back injury I'd been dealing with for several years. Fast forward several years and I was fat, had no muscle and no conditioning. In October last year the company I work for sponsored a weight loss challenge for the employees so I decided to enter figuring I weighed around 240. I stepped on the scale and...ding ding ding 258! WTF!!! It was like a kick in the nutz so I immediately cleaned up my diet and eliminated all junk food, soda, etc. During the next 9 weeks of the challenge I lost 41lbs. and won the whole thing getting $5hundo as the prize...not to mention feeling a crap load better and dropping over 8" on my gut. Pants I couldn't wear before suddenly required a belt to keep off the floor. Unfortunately even though I was eating clean I didn't know shit about proper nutrition and my protein wasn't high enough and I lost even more of the muscle I didn't have much of to begin with. At that point I had been training in muay thai again for a couple months and decided to join the Pure Fitness a couple doors down from Sitan Gym (my muay thai gym). The plan was to continue cutting but as soon as I touched the weights all I wanted to do was get swole so I started slacking on the eating. Luckily I started eating a ton more protein and over the last 3 months I've gained back about 9lbs. of muscle according to body composition testing at the gym...it's not totally accurate but I've seen a lot of changes in my body as well as strength as have other people. Now it's time to kick it up a notch nd get back to cutting the shit off my gut as well as continue the goal to swole.
I'm calling this my Shock 'n' Awe Campaign cuz I'm declaring war on my body and going to shock the hell out of it with different training routines, strict nutrition and using all the intensity tricks in the book to keep it guessing. Then I and everyone else will be in awe of the changes that happen. I'm pretty much going to be going it alone cuz when I walk into the gym I don't fuck around. I bust my ass and sweat more lifting than most of the yuppie bastards there doing cardio and I've had 2 people already quit on me cuz they can't hang with Malice. I didn't get that nick name cuz I'm a pussy and quit when I get tired. Screw 'em if they can't hang cuz I'm there for me and nobody else. My 3 year old daughter is my best partner anyway cuz when I'm lifting at home all she ever says is one more time dada, one more time. Hellz yeah, that's what it's all about!
Welcome to my journey...you think you know but you have no idea!
WarlordMalice
03-16-10, 6:03 pm
Here's the stack I'm starting today. It's a bulking stack even though I want to start cutting. I was originally going to continue bulking for another month before cutting but since summer is getting closer I'm going to start the cutting process now. I'll continue to use the bulking stack and just start adding a bit more cardio for now. In a month I'll replace M Stak with Cuts, reduce cals a bit, do HIIT at the end of my workout every day and add another day of muay thai a week to kick the cut into the stratosphere.
http://i239.photobucket.com/albums/ff270/FillyGT/AnimalBulk.jpg
My current stats are:
6'
230lbs
BF 22%
Waist-41"
Chest-43"
Guns-18"
Forearms-14.25"
Wheels-27"
Calves-17.25"
WarlordMalice
03-16-10, 6:19 pm
Yesterday, Monday I did wheels. I was with a trainer cuz every month you do what they call a reprogram where they do body composition testing to see if you're making progress. I asked him to show me hack squats since I've never been properly instructed on them. FYI I had my 4th knee surgery on my left knee about 5 months ago and the surgeon told me not to do ANY squats until I can do so without any pain in the knee so regular squats are out right now since just bodyweight squats hurt a bit still. Curiously, I can do heavy leg press with no pain though. Anyway here's Monday's routine:
Leg Extension
warm up-2x20
working sets were one leg at a time
3x12@120lbs
Hack Squat-went light since it's a new exercise for me
1pie x 20
2pies x 20
3pies x 12
3pies x 12
3pies x 12
Leg Press
6pies x 20
8pies x 15
10 pies x 12
12 pies x 8 (never tried this much before but legs felt great...new PR)
SLDL-another new exercise for me so I'm going light until I feel 100% comfy with my form
135 3x12
Seated Leg Curl done 1 leg at a time
120 4x12
Finisher
put a 45lb pie on the carpeted floor, bend over and put hands on it and push it across the floor as fast as possible for about 100ish feet and turn around and return to start. Did this twice, almost fell down the stairs going to get a drink, puked then went back and did it one more time. It's the first time I've done that and it was so intense I'm going to do it at the end of every leg workout. I just layed on the floor for 5 minutes after the last set trying not to die then had to literally sit on each step and slide down to the next one cuz my legs wouldn't hold me up. When I got down I had to walk with my knees totally locked cuz there was NO strength left in them and they were pumped to almost exploding.
WarlordMalice
03-17-10, 3:54 am
Today I had shit come up so I only had about 45 minutes to go to the gym so I decided to do a HIIT cardio day and abs. Note to self: don't take a NO supp on HIIT cardio day the day after working wheels cuz they WILL explode.
I started on the elliptical with a 3 minute warm up with a moderate effort. I then did a round of Tabata's...20 seconds max effort followed by 10 seconds of moderate effort active rest. Repeat 8 times then did a 3 minute cool down/breath recovery. I then immediately went to the exercise bike, did a 2 minute acclimation followed by a round of Tabata's as well. This time when I finished the Tabata I continued with another round but did 20 seconds of max effort followed by 40 seconds of moderate effort active recovery. I did this 6 times followed by 2 minutes of cool down. I then dragged/stumbled my way to the jon and puked for 5 minutes which ended up being the beginning of my ab workout.
Abs-I use just enough weight to give resistance without adding bulk to my abs...hopefully
lower ab machine-4x however many reps with 50lbs
crunch machine-4x however many reps with 50lbs
plank-3x90 seconds
Finisher-carried my 35lb daughter to the car without falliing on my face
All in all this was a very intense and productive workout. In less than 45 minutes I sweated out 3lbs while still drinking 24oz of water. Of course all this came back as I rehydrated but it was a sign of a very good cardio effort. It definitely got some seriously crazy looks from the turds on the other cardio machines who refused to put in enough effort to break a sweat and ruin their pretty new workout outfits while I had my red Animal Iconic T drippin' and couldn't absorb any more fluid with my towel. I better start bringing a beach towel on cardio day from now on!
WarlordMalice
03-17-10, 4:29 am
I thought I'd post a couple pics of my best training partner and pretty much the inspiration for everything I do in life now.
I call this one Muay Thai Megan. She's in her muay thai gear (minus shin pads) and ready for the pee wee class at Sitan. Mean while I'm training her at home since I've been a martial arts instructor for close to 15 years off and on. It'll be nice having other kids her size to spar with though.
http://i239.photobucket.com/albums/ff270/FillyGT/MuayThaiMegan112409.jpg
This one is of her when she was 2 doing her favorite jiu jitsu move...the armbar. She used to jump in my bed to wake me up yelling daddy armbar, daddy armbar! She has a great transition from mounted ground 'n' pound to armbar. (The fat face in this pic was one of the things that motivated me to start exercising again)
http://i239.photobucket.com/albums/ff270/FillyGT/armbar.jpg
WarlordMalice
03-17-10, 5:02 pm
Today I officially started my Animal stack. I took Animal Pump and Stak as soon as I woke up. Took one pack of Nitro just before walking out the door for the gym.
Workout was back, rear delts and forearms. I did a Hell Raiserish workout today. I don't have a partner and don't trust anyone I can get for a spot enough to add resistence to the negatives so I just do four 7 second negative reps which is plenty tough enough for me since my 8th rep is pretty much failure without cheating anyway.
Assisted Pullups (cuz I'm too fat and weak for real ones hahaha)
135x12
120x12
90x8+4
75x8+4
Bent Over Rows-new exercise for me so I'm keeping it light until I'm comfy with my form
100x12
110x12
155x8+4
165x8+4
Low Cable Rows with close grip
150x15
150x12
180x8+4
195x8+4 this was a little ambitious since after my 4th rep I had to cheat to finish the 8
Back Extensions-body weight only since I have lower back issues and am working on slowly strengthening it
3x15
Reverse Pec Dec
105x12
120x8+4
125x6+4
Wrist Curls-1st time in years I've done forearm work and they were blowin' the fuck up at the end!
50x12
60x10
70x8+4
70x8+4
I was going to do another session of HIIT for cardio but was ready to hurl and had no energy left at the end. This is a KILLER workout!! Got home and puked...again. I hope I'm not tossing up all my pre workout supps and reducing their effectiveness. Took my 2nd pack of Animal Nitro then a shower. When I was in the shower my CoC's showed up so I opened them and tried them out even though my forearms are spent. I got the trainer, #1 and #1.5. I closed the #1.5 with my right hand and got within 1/8" on both the #1 and #1.5 with my left hand. I'll do my CoC workout when I get home from work tonight at midnight.
Took Animal Pak and Animal Flex with breakfast after messing with the CoC's. I'll take Animal M Stak with my 3pm meal. On the Nitro can it says for best results to take a pack right before working out then another right after working out but I've seen posts here that says to take both packs of Nitro after the workout. Can someone tell me which is actually better?
C.Coronato
03-17-10, 5:13 pm
Everything is looking good man, that pic of the girl is awesome. Start them young to fend for herself!
WarlordMalice
03-17-10, 6:20 pm
Everything is looking good man, that pic of the girl is awesome. Start them young to fend for herself!
Thanks! I was teaching American Kenpo when she was born so as soon as she had motor control she was copying what I had the kids doing in their classes. She's going to be my million dollar baby hahaha.
WarlordMalice
03-18-10, 4:02 am
Got off work early at midnight tonight...wooo hooo!
I saw one of the young guys running during lunch break last night so I talked to him and we went running at lunch tonight. We did about a mile and a quarter with the goal of working up to 2 miles over the next few weeks. I kicked it into overdrive the last quarter mile and sprinted it out to finish strong. When he caught up he said when I took off he thought we were being chased. I told him when ya make a run like we did it would be almost a waste not to finish hard. You can't be a pussy just cuz you're tired (I read that quote in a mag last month. Can't remember who said it but it's real). He said he usually sprints the last 100 yards and I told him that was my plan too but I started a street earlier than planned but I couldn't stop when I realized I fucked up...lol
Got home and did my CoC workout. I'm really excited about these things for some reason. Probably cuz my grip has been returning to a pussy grip since I switched from Brazilian Jiu Jitsu with a gi to no gi jiu jitsu. They sent a little booklet with a beginner, intermediate and advanced workouts so I did the beginner one. After warming up I finally managed to close the #1 with the left hand and real close on the #1.5. I can close the 1.5 with my right hand pretty easily for 3 reps but my left is lagging so I'll work to the weak side and bring them up together and one day close the #3 with both hands.
http://i239.photobucket.com/albums/ff270/FillyGT/CaptainsofCrush.jpg
Time to chug down some Casein and dream the dream of Animals...grrrrrrrrrrrrr
sunny_max
03-18-10, 5:47 am
loooking good buddy......and the pic of lil girl is really cute! haha
C.Coronato
03-18-10, 10:24 am
Thanks! I was teaching American Kenpo when she was born so as soon as she had motor control she was copying what I had the kids doing in their classes. She's going to be my million dollar baby hahaha.
Ahh thats great man, i look forward to your journey, as it will be very different than most here.
WarlordMalice
03-18-10, 3:43 pm
Have a docs appointment today so I won't be hitting the gym. I'll call it my rest day and do the workout I would've normally done today on Saturday. I just finished cooking meals for the next couple days...2 1/2lbs of lean steak, made up 2lbs worth of seasoned bison burger patties, 4 cups of brown rice, a ton of mashed taters (just skim milk added during smooshing), steamed tons of green beans and brocolli. All in all it took about 2 hours to make it all and was a workout in itself hahaha. If I get back from the docs in time I'll ride the mountain bike to work tonight which is 5.5 miles each way. It's finally dry and warm enough to start doing this a few times a week again.
WarlordMalice
03-19-10, 4:05 am
I didn't get home in time to ride to work but I did go running again. We did the same distance but I was having a pain in my knee so I'm thinking running every day is too much on the concrete. I'll cut it back to Mon, Wed, Fri and see how that works until the park opens back up and I can get back to running on the grass. My runnin' partner said his goal is to get to 2 miles within 2 months. I told him my goal is 2 miles within the next 3 weeks so we'll see if I scare off ANOTHER partner hahaha. My legs are still SMOKED from Monday's workout so I won't run tomorrow either but I'll be in the gym so I'll do HIIT cardio to make up for it.
Supposed to be doing chest and tri's tomorrow but I'll be with a trainer cuz for some reason he said he owed me a free session so we'll see what he comes up with. I usually end up adding some drop sets at the end of each exercise cuz I think he's used to the soccer moms wanting to firm up rather than an Animal bangin' it out reppin' Shut the F... Up and Train shirt. Speaking of, I got some pics of my daughter reppin' the Animal so if I remember when I'm done puking after the workout tomorrow I'll get them posted up here. She's the cutest Animal EVER!
I ripped my dvd of Pumping Iron to my computer and converted it to mp4 so I could put it on my phone so now I can watch it whenever I want to. Besides, the opening song fucking rocks and I've had it memorized since I was about 12.
WarlordMalice
03-19-10, 4:13 am
Here's my current diet. I pretty much eat the same thing at the same time every day with only a couple minor changes here and there.
10am-wake up and drink protein shake to stop catabolism
11am-workout
12:30-1pm(depending on if it's gym or muay thai)-protein shake and PWO supps
1:30pm-6egg whites/2 whole omega 3 eggs, 1 cup grits with a slice of cheese, 1 cup fruit
3pm-8oz steak, 1 cup pasta with Newman's Own sauce, 1 cup brocolli
6pm-8oz chicken breast, 1 cup brown rice, apple or nectarine
9pm(lunch)-8oz steak, 8oz taters, 1 cup green beans
midnight-8oz bison burgers(no bun), 8 oz taters, 1 cup berries
2am-Casein shake
WarlordMalice
03-19-10, 4:52 pm
Worked chest and tri's today. I was with the trainer so I let him pretty much design the workout and it seemed he just wanted to show me a bunch of new exercises instead of actually getting a workout. The intensity was way down from what I'm used to but I learned a couple things and got a decent pump so I guess it's all good. I did do my own tricep workout at the end when our session was done though so at least I got to blast them into oblivion.
Wide grip decline barbell pullovers
50x15
60x15
2x80x12
This was an interesting variation of the db pullover but I didn't feel it as much cuz my shoulders were too tight to get much stretch. I'll keep working on it to change up the pullover though
Close grip bench on a machine using a pushdown bar-kinda scary as I kept waiting for the pushdown bar to slip off
3x180x8+4negs
Close grip incline bench
3x185x8+4negs
DB tricep extension on incline bench
15x20
20x12
25x10
27.5x10
This is when I did myu own tri workout
Decline skull crushers supersetted with close grip bench to failure
50x12
70x8+4negs
80x8+4negs (for the negs on these I had to do a pullover then close grip bench to get the weight back to the top)
80x8+4negs (same as previous set)-these were brutally bad ass!!!
Rope pulldowns
100x10
100x8+4negs
Last set had a triple drop
100x10/70x failure/50x failure/30x failure with 10 second neg on last one
Seated machine tricep pushdown-left arm only
FST-7 (20-30 seconds rest between sets and 8-12 reps)
Started with 40lbs and ended with 30 with a drop to 20 to failure on last set
My tri's were so swole at the end I couldn't straighten either arm all the way. All in all this was a helluva tricep workout!!
I'm really diggin' the Animal supps. I've never been a fan of stims in my supps. I'm not a coffee drinker and have never felt the need for anything to help boost my energy for a workout or anything and I like the fact that I can just take out the red pill in the Animal supps and not be forced to take a stim. I'm still getting serious pumps and no energy crash later in the day. Animal supps FTW!!
http://i239.photobucket.com/albums/ff270/FillyGT/AnimalMeg31910.jpg
WarlordMalice
03-20-10, 3:50 am
I forgot to add that I did some HIIT cardio at the end of the workout this morning.
Got home from work a little while ago and did another CoC workout. I'm happy to say that I can now close the 1.5 with both hands. It's no problem with the right hand but the left is still pretty challenging. I took the 1.5 to work with me today to see how many people would be able to close it and I was surprised that nobody could do it, not even a couple big strong dudes I thought would have no trouble with it.
sunny_max
03-20-10, 6:56 am
thats some hard work buddy....as TTL said its gonan be a different journey....good!
WarlordMalice
03-21-10, 12:54 am
Thanks bro! I try to change it up all the time to hit all the different strength types since I'm primarily a fighter even though I don't compete anymore.
WarlordMalice
03-21-10, 2:18 am
I was bored so I was looking at shit on youtube and came across a vid showing the proper way to hold a gripper. It's amazing how much good technique can help with EVERYTHING hahaha. I can now close the 1.5 CoC 5 times without hitting failure. I'm glad I learned proper technique and I'm glad I ordered the heavier grippers too. I'm really diggin' these things.
WarlordMalice
03-21-10, 8:39 pm
Just got back from my cousins house. Her 13 year old son was asking me last night how to become an mma fighter and asked if I would start training him. I bought him a jump rope and taught him how to do basic skipping then worked on jab and cross and showed him how to critique himself. Then the fun part...for me anyway, strength and conditioning muahahahaha. I just put together a very basic program for him to do every other day that includes squat thrusts, pushups, bodyweight squats and abs in a HIIT routine. That opened his eyes that it's not gonna be as easy as he thought. Hopefully he'll stick with it and each week I can teach him a little more but it's all up to him now. So you wanna be an ultimate fighter, huh muahahahahahaha
WarlordMalice
03-22-10, 4:13 pm
Killed gunz today. It was all supersets with four 7-second negatives at the end of each set. I was so dead at the end I couldn't even muster the energy to do any HIIT for cardio. I'll just have to run extra hard tonight at lunch. I'll do my CoC grip workout when I get home from work tonight as well as hit a few sets of tricep and bicep for my left arm only since I already had about as much of a pump as possible at the end of the workout.
Rope Pushdown/Cable Curls
1x20
1x15
RP-10+4@120
CC-10+4@120
RP-8+4@140
CC-8+4@130
RP-6+4@160
CC-6+2@140
Close Grip Bench/EZ Curls
CGB-10@205
EZ-10+4@50
CGB-8@215
EZ-8+4@70
CGB-6+2@225 (got a quick spotter for this but he wouldn't help raise the weight for negs so I could only squeek out 2 negs)
EZ-6+4@80
Decline Skull Crushers/CGB/Alt. DB Curls
SC-12+4@70
DB-10+2@35
SC-8+4@90
DB-8+4@40
SC-6+4@100
DB-6+1@45 (just couldn't get anymore negs at the end)
Time for a shower cuz my daughter keeps telling me I'm stinky hahaha. Then a good meal and cook meals for the next few days. I need to get more disciplined about cooking on weekends cuz my body fat went up a little this weekend from eating shit food. I'm pissed at myself and am going to be extra disciplined from now on during weekends. I'll move my cheat meal to sometime during the week so I can't put off cooking on saturday morning because that's my cheat meal...then I just don't cook at all the rest of the weekend.
WarlordMalice
03-23-10, 1:25 pm
So I ran a mile and a half last night. It felt pretty good and I can't wait to hit the 2 mile mark. The last time I ran 2 miles it took me 22 minutes and I walked close to a quarter mile of it and felt like crap. The goal is to get up to 2 miles 3x a week until I get my bodyfat down to where I want it to be then I'll cut it back to twice a week. Hopefully my knees will be able to handle it.
When I got home from work last night I did my CoC workout. Now that I know the proper technique for holding the gripper my workouts feel much more consistent.
Trainer-warmup
2x10 each hand
#1
3x10 each hand
#1.5-This was a max effort set
Left hand 2 times with a bump closed on the last one with a slow negative.
Right hand 7 times with a bump and slow negative.
I just got the shipping confirmation on the heavier CoC's that I ordered so they should be here in the next couple days. When I get them I'll take one of the workouts each week and use the #2 to do heavy negatives as well as partial reps. I've noticed that my forearms feel hard as rocks everywhere since I've been doing these grippers. My forearms always get hard in the upper part when working out but the lower part of them always feel softer but now they're hard too.
WarlordMalice
03-23-10, 1:33 pm
Here's my morning stack on non-workout days. From top left to right: Pump (minus the stim pill), Flex, Pak, Stak. A "measely" 34 pills. This is like a meal in itself.
http://i239.photobucket.com/albums/ff270/FillyGT/MorningStack.jpg
On workout days I don't take them all at once like I do on non-workout days. I'll take M Stak at my 3pm meal.
WarlordMalice
03-23-10, 5:42 pm
90 minutes of muay thai today. It only took me 15 minutes to gather myself enough to leave today woo hoo!
Got home and found a new higher volume training routine for the grippers that I'm going to give a shot. It's pretty tough but I like it.
WarlordMalice
03-24-10, 5:38 pm
I woke up this morning with no motivation to workout and my right leg hurting where I burned the hell out of it last week with boiling water. I decided that this will be my rest and recovery week since I've been stiff and sore every day now for about 2 months. I'm already starting to get a little antsy to get back to it so by the end of the weekend I should be raring to whoop some iron ass again. Plus by then hopefully my leg will be healed. In the mean time I'll spend time taking my daughter out every day to some places I've been wanting to take her to.
WarlordMalice
03-25-10, 3:46 am
Went for a mile and a half jog again on my lunch break tonight and it felt really good. I never thought I'd say that hahaha
WarlordMalice
03-29-10, 6:16 pm
Alright back to the gym today after a week rest and recovery and it felt GREAT! I felt stronger than I have in a while. I set some new PR's for the time I've been back in the gym the last 3 or so months. I'm also starting my cut a little earlier than originally planned cuz I'm sick of being a fat ass so all my workouts will be supersets.
Chest and back supersetted with drop sets on the last set
DB Incline/Lat Pulldowns
2 warm up sets for 12-15 reps each
DB-75x10
LP-135x10
DB-85x8
LP-150x8
DB-90x6
LP-165x6
DB-100x5(PR) drop to 70 for failure probably around 5-7
LP-180x4 drop 135 for failure
DB Bench/T-Bar Rows
DB-65x10 this was easier than expected since I was already smoked
TB-3pies x10
DB-75x8 again easier than expected
TB-4 pies x8
DB-80x6 drop to 65 for failure
TB-4pies+25x6 (PR) holy crap this was HARD...my nuts almost popped off-drop to 2pies for failure (no clue how many...felt like a million)
Hammer Strength Incline/Hammer Strength High Pull
HS Incline is a new exercise
Incline-1pie+25x10 this was pretty easy
HP-2pies x10
Incline-2pies x8 again was pretty easy
HP-3pies x8
Incline-2pies+10x6 I tried 3pies but couldn't extend past half way...hmmmm
HP-3pies+25x6 (PR) this was heavy as FUCK!
Incline-2pies+15x6 I was surprised I had so much strength come back for this set
HP-3pies+30x4 (another PR) I had to cheat a bit on the last rep for this one but my back was super pumped by this time
I'm not used to supersets at this time so I was pretty spent but I still managed to get in 2 rounds of tabatas on the bike with a minute warmup and a minute cool down. I barely had the energy to walk out of the gym and my daughter insisted on me carrying her...grrrrrr. We're running again tonight at lunch. Not sure if we'll hit the whole 2 miles this week or just add another 1/4 mile and do the full 2 next week. Depends on how we feel when we start running. I'll do my gripper workout when I get home tonight.
Here's a cool pic of Megan doing one of her sets of seated chest press. Future Ms. Olympia in the making hahaha. (she's not actually moving any weight just the couple inches of play in the handles but she makes me feel her muscles after each set)
http://i239.photobucket.com/albums/ff270/FillyGT/FutureMsOlympia.jpg
WarlordMalice
03-31-10, 4:37 pm
I actually woke up WANTING to work wheels today...hmmmmm. My legs didn't feel strong today but it was still one hell of a workout and I did set a PR on hack squat so it was a good day :)
Wheels
Single Leg Extensions (felt really weak on these but they're mainly a knee warm up anyway so it's ok)
Warm up 2x20
105x12
105x12
120x10
Leg Press
3pies x15
5pies x15
7pies x15
9pies x10
10pies x7(very heavy today...hmmm) drop to 6pies x10
Hack Squat
1pie x15
3pies x12
4pies x10
5pies x6(PR) drop to 3pies x10 (ass to heels) my ass almost cramped on the drop set hahaha
Lying Leg Curl
110x12
130x10
130x9-literally collapsed when I got off the machine on this set so I just lay there for 5 minutes then went and got my daughter and left. When I collapsed I heard a 60ish year old guy on a leg extension machine next to me ask his trainer if I was ok. I looked up at the trainer and he smirked and said he will be in a couple minutes.
I wanted to do standing leg curls and SLDL but had NOTHING left. I'll do some SLDL with dumbells later tonight for my hammies.
I had to do standing calf raises between sets of hack squats because my quads were so pumped my feet started tingling and calf raises helped get blood to my lower legs. I didn't keep track of weight or reps though so I didn't log it.
WarlordMalice
04-01-10, 5:07 pm
Delts today. I woke up feeling strong and ready to get some more PR's but when I got to the gym my shoulders ended up being really weak. Oh well it was still a kick ass workout regardless.
Started with several sets of rotator cuff exercises with the exercise bands and some shoulder rotations with 2 1/2lb plates.
Standing DB Press
2 warm up sets x 12
50x10
55x8
60x4
55x7 drop to 40x4
Side Delt Machine -i wanted to superset this with rear delts but all the yuppies decided on this time to sit their fat asses on all the pec dec's so I just did straight sets
110x10
130x8
150 (whole stack)x4 drop to 100x4-I was surprised how weak I was on these since I can usually stack the machine and do 3x12-15
Reverse Pec Dec
130x10
140x8
150x5 1/2 drop to 90x9
Hammer Strength Shrugs
2pies x15
2pies+25x15
3pies x13-grip failed
3pies+25x12 drop to 2pies+25x15 drop to 2piesx10
DB Shrugs-ran the rack from 110-85
110x20 reps, all the rest were between 12-15. No rest between sets, just rack the DB's and grab the next lighter pair.
Finished with 30 mins on the bike keeping my heart rate between 110-120. I wanted to do 45 mins but ran out of time before the day care closed. This was maybe the easiest cardio I've ever done. I'm used to not paying attention to heart rate and just busting my balls on cardio. I usually have to wipe down the whole bike or whatever I'm using for cardio cuz I end up dripping all over the damn thing but in this case I actually stopped sweating cuz I had to keep the intensity down so my heart rate wouldn't go over 120. I'll get another 15 mins or so cardio tonight when I go running at lunch break. My wheels and ass are KILLING me from the workout yesterday so maybe it'll take closer to 20 mins for the run tonight hahaha.
WarlordMalice
04-01-10, 5:09 pm
Oh yeah, I'm also starting Rage's diet from the Iron Contest II today and I'm going to do my own Iron Contest II...just without the advise and updates from Rage. I'll just make my own small adjustments based on how I feel and the results each week. I don't know how much I'm looking forward to 50 reps on leg press though hahaha.
WarlordMalice
04-01-10, 6:14 pm
Just weighed myself and got BF%.
Weight 226
BF 21.9%
Let the shredding begin!
WarlordMalice
05-17-10, 5:09 pm
Update...I haven't posted in a while cuz I blew my knee out and had to get reconstructive surgery on it...again. Rehab has been rough this time around so all I've done is sit around getting fat. I have, however been working on my grip and am getting close to closing the #3 Captains of Crush gripper so everything isn't a total waste. I was able to finally get into the gym today even though I didn't do any leg work cuz I didn't want it to interfere with what the doc has me doing for rehab. It was nice to see that I haven't lost TOO much strength. I'm going to do full body 3 times a week until I get everything used to being worked again then go back to a 4 day a week split. I'm doing 2 warm up sets and 2 working sets right now and will only log the working sets. I'm also supersetting antagonist muscle groups.
5/17/10
DB Incline
90x8
100x6
Lat Pulls
165x8
180x5
Hammer Strength High Press
2pies+25x8
2pies+35x6
Hammer Strength High Pull
3pies x8
3pies+25x5
Side Laterals
30x8
35x6
Reverse Pec Deck
150x7
160x4
Hammer Strength Shrugs
405x7(grip failed)
455x8(strapped)
Skull Crushers/CGB
90x10
100x6
EZ Curls
70x10(very easy)
90x6
Reverse Wrist Curls
40x10
50x6-holy crap this one burned like my forearms were on fire!!
Wrist Curls
50x10
60x10
Finished with 2 rounds of tabata's on the exercise bike. No pain or tightness in the knee which was awesome but my lungs felt like they were going to burst into flames hahaha
Grippers tonight at work. I'm determined to get certified on the Captains of Crush #3 by the end of the year as well as lift the 50lb Blob in the next couple months. I also have a replica of the Thomas Inch Dumbell coming this week which my goal is to be able to lift it one handed to full deadlift by the end of 2011. It may only weigh 174lbs but it's the 2 3/8" diameter handle that makes it so hard to lift. It takes grip strength from hell. I'll get the bitch though come hell or high water!!!
WarlordMalice
05-19-10, 4:04 pm
Today's workout-supersets with 2 warmups and 2 working sets. Only logging working sets
Machine Flyes-180x12
210x10
Assisted Pullups
90x8
75x6
Flat Bench (kept it light cuz I haven't done barbell in a while)
185x10(easy)
225x8
DB Rows
110x8
115x6
Side Delt Machine-140x8
150x6
Reverse Pec Deck
140x10
150(stack)x6
Rope Pushdowns
120x12(easy)
150x8
DB Hammer Curls
45x10
55x6
HS Shrugs
4pies x7(grip failed)
4pies+25x8(strapped)
Back Extensions(bodyweight)
3x12
Reverse Wrist Curls
40x12
50x6 1/2
Wrist Curls
50x12
60x10
Finished with 2 rounds of tabata's on the bike. Will do gripper workout before work.
WarlordMalice
05-24-10, 4:17 pm
I decided to hit some maxes today since I haven't maxed out on anything in more than 12 years. I haven't been doing barbell bench since I got back in the gym this year cuz I've been paranoid about shoulder issues since I'm getting to be an old foggie but I decided to max on bench anyway. I felt a bit off balance using the barbell since I didn't have my "groove" but that'll change as I start to do it more often. Unfortunately today there were only 100 pound kids in the gym so I didn't have a spotter on bench and I think I could've hit another 10lbs or so. I didn't max on deadlift cuz when I woke up my lower back was sore (recurring fucking problem that's pissing me off) as well as my knee. Also didn't max on squat cuz of the knee surgery.
Bench-3hundo (went up fairly easy but with no spotter I didn't want to try for more)
DB shoulder press-90
Dead hang pullups-3
Deadlift-didn't do cuz of sore lower back and knee
Squat-didn't do cuz of knee
Goals for this year:
Bench-350
DB shoulder press-120
Dead hang pullups-10
Deadlift-405 (if I can't already do it)
Squat-455 (should be able to do it now when knee is ready)
WarlordMalice
05-31-10, 4:09 pm
5/31/10
I'm woking deadlift, flat bench and db shoulder press for strength then adding some slightly higher rep superset accessory work for mass.
Deadlift
135x5
185x5
505x5
240x5
270x5
Bench
135x5
165x5
195x5
225x5
255x5
DB Shoulder Press
60x5
70x5
75x5
DB Incline
90-2x8
DB Row
110-2x8
Side Delt Machine
140-2x8
Reverse Pec Deck
140-2x8
Hammer Strength Shrugs
225x8
315x8
405-2x8
Skull Crushers/CGB
100-2x8
Barbell Curls
90-2x8