GSant's Commencement

[GSant434]

Commencement is both the end of one journey and the start of a new one.

My commencement holds two meanings to me. The practical - The commencement ceremony I'll be attending on May 13th as I receive my M.A. in Counseling in Educational Settings, ending my time as a Student, and beginning my journey as an educator.

My physical commencement just passed. After 6 months and 12 days of pain, agony, blood, sweat, frustration, (both mental and physical) stemming from the rehabilitation of my left knee after injury (Ruptured ACL, Grade 1 MCL Sprain, Partial tears in both Menisci, Femoral Bone Bruise and a Tibial Bone Bruise). The injury on September 13th, 2009 robbed me of my last full season of Collegiate Rugby. I studied extensively the injury itself, consulted numerous Orthopedics and came to the conclusion that while improbably for the ordinary person, the slim chance remained of a return in time the New Jersey State Cup tournament April 10th 2010. I told anyone within ear shot that was my goal, that was the plan and that's what would happen. I still remember the nurse laughing at me in disbelief for such an "unrealistic" goal.

To that I said I firmly believe, "Perception is reality" and as long as I perceived it to be possible, it would come true. I surpassed every expectation and bench mark weeks if not months before the "average" person was supposed to. Along the way I honed my goals and attack, I participated in Rage's Iron Contest II for the Yellow Team and consulted with several other Forum members for their advice time and help. To all of you my sincere thanks for keeping me on track to make this comeback possible.

On March 10th I got my final clearance from my Ortho to start the all out physical training and practices I'd need to make it back. I suffered a slight setback with some scar tissue breaking up at the internal level, but not enough to keep me sidelined for more than a few days of rest.

Last Saturday, with no subs left and barely up on the scoreboard against a Princeton team, I made my return on the heels of an injury on one of our starting 15. I scored on a 40 yard rumbling run on my first touch back on the pitch in 6 months. I went down to 1 knee and thanked God in disbelief for the strength to carry me this far and helped lead my team to victory in our first round game. Just another "unrealistic" event in a 6 month journey filled with "unrealistic" accomplishments. By tournament's end we managed a 4th place showing, and for suiting up and starting 6 first time players, I must say I was plenty proud of accomplishing that much. The surprise and true shock came in learning that my play during our games that afternoon had earned me a selection to the All-Tournament team. Add one more to the "Fuck you if you doubt me" column.

Now with the summer months coming, and no battles in the field left to prove my worth in, I'm focusing my attention to the gym and the iron full time. I put on a few pounds of Body-fat getting my weight up to 240 pounds by ICII's end, so the first order of business will be to drop some of the un-necessary weight. So here comes the next step, I'm in for the fight, are you?

[GSant434]

Going to start out with the diet I used to test Project C back in the summer of 09. Most of you will recognize it in one way or another from Rage either in his Cage or in the Iron Contest logs.


Meal 1 8 oz top sirloin and 1 cup oatmeal
Meal 2 8 oz chicken breast (or tilapia or cod) and 8 oz yam
Meal 3 8 oz chicken breast (or tilapia or cod) and 1/3 cup of brown rice
Meal 4 8 oz chicken breast (or tilapia or cod) and salad (dry or with oil and vinegar only)
Meal 5 8 oz chicken breast (or tilapia or cod) and salad (dry or with oil and vinegar only)
Meal 6 Protein shake - 50 grams of whey protein and 5 grams of glutamine.

I'll be doing Cardio for 45 min every morning upon waking up Mon-Sat. Training will be M,T,R,F with weights.

[C.Coronato]

GSant that gave me the damn chills. Thats awesome brother. Do your thing. Im here for the ride for sure.

[GSant434]

Pak
Storm
Omega
Flex
Cuts
Whey

Keeping it simple this time around trying to remain frugal with spending going into the summer months and an unpredictable job market. If I get a full time job in the fall though I may just have to try a very large stack just to see what would happen.

[GSant434]

45 Min Cardio on wake up

Incline Bench Press 3x12
Peck Deck Chest Flys 3x12
Hammer Chest Press 3x12
Lateral Delt Raise 3x12
Anterior Delt Raise 3x12
Preacher Curls 3x12
Reverse Curls 3x12
Incline Hammer Curls 3x12
Internal Rotation 3x12
External Rotation 3x12

10min jog & stretch to cool down.

[Firedrake]

It is GREAT to see you, and one helluva story -- congrats on the improbable return! I look forward to seeing what you do next.

This is what I love to see -- an Animal adapting to the situation and overcoming obstacles to achieve their goals. This is my inspiration!

[C.Coronato]

Where ya been G? Everything looks on track.

[GSant434]

Finishing my Thesis and pounding out my last few finals. Don't worry brothers, I have not been sleeping on the Iron. As of last night I am free and clear, time to start annihilating the weights.

[GSant434]

Grad Degree a few days a way I'm back with the logs, and


Day 1 - Chest & Biceps:
Neck press (barbell) 3 x failure 155 155 165
Incline Dumbbell 2 x 12 50 55
Flat dumbbell flyes 2 x 12 30 30
Seated alternating curls 3 x 15 20 20 25
Standing Hammer curls 2 x 20 25 25
Machine preacher curls 1 x failure 50x15


My arms felt thrashed feels good to be back to full dedication to self-improvement through self-destruction.

[GSant434]

Day 2: Quads & Hamstrings:
Leg press 3 x 50 (yes, that's 50!) Sled+90 Sled+100 Sled+110
Squats 2 x 20 165 175
Leg ext. 3 x 20 100 105 110
Lying leg curl 3 x 12 65 65 70
Standing single leg curls 2 x 12-15 50 50 50

Holy God, those legs presses were definitely the death of me. I almost fell over trying to squat and every rep of ever set burned like all hell after that. Absolutely loved it. Can't wait to hit it again tomorrow. I had to hop on the bike for for 10 minutes afterward just to loosen them back up,

Got to go 4 days straight this week because the gym is closed Friday.

[GSant434]

Week A: Day 4: Back, Traps & Rear Delts:
Bent over rows 3 x 15 55 60 65
Close grip pull-ups 3 x failure 115 115 130
Straight arm pull-downs 2 x 15 42.5 42.5
Standing dumbbell shrugs 3 x 50 40 40
Reverse flyes 3 x 15 85 85 85

I've always felt as if my back is one of my most lagging body parts. As such I've decided to check the ego for the next month or so. I'm dropping the weights down from what I had been doing earlier in the year to focus more on feeling the muscle working. I've put on trying to sync mind and muscle on my back for too long. Insanity is doing the same thing over and over and expecting a different result...no more of that for my back. Oh and yeah those 50 rep shrugs are absolute murder.

[GSant434]

Week A: Day 5: Delts & Triceps:
Seated dumbbell press 3 x 15 50 50 55
Standing dumbbell front laterals 2x 15 20 25
Dumbbell Seated side laterals 3x 15 20 20 25
Close grip bench 3 x 8 (heavy) 165 175 185
Dumbbell kick backs 2 x 15 15 20
Cable press downs 1 x failure (burnout) 50

[GSant434]

Day 1 - Chest & Biceps:
Incline barbell press 3 x 12 155 165 175
Flat dumbbell press 3 x 12 60 60 60
Body weight dips 2 x failure 230 230
Cambered bar reverse curls 3 x 15 20pps 22.5pps 25pps
Double arm dumbbell curls 2 x 15 20 25
Double arm cable curls 2 x failure 42.5


Chest felt good, but like my back I tried to really concentrate on the mind muscle connection more so than weight. I know I put some size on my small ass arms during Rage's Iron Contest II, so I know I get can some growth with the right training diet and supps, hopefullly the numbers will grow in size along with my Bis.

[GSant434]

Day 2: Quads:
Front squats 3 x 15 95 95 95
Single leg, leg press 3 x 20 (short range of motion) 100 100 100
Leg ext. 2 x 15 110 110

A nice quick workout for the legs

[GSant434]

Just cardio today, work up downed Cuts, and hit the treadmill. The little fitness room near my apartment has served its purpose well for cardio and the sauna to stretch out in after. 45 Min at 4mph max and 15degree max later I was drenched in sweat. Up late tonight, just can't sleep, not quite sure why, regardless I'll be hitting the treadmill again early tomorrow. Though I may just have to squeeze in a nap before lifting in the afternoon.

[GSant434]

Week B: Day 4: Back, Traps & Rear Delts:
Alternating dumbbell rows 3 x 15 (heavy as you can) 115pps 135pps 135pps
V-bar pull downs 3 x failure 100 115 115
Dumbbell pull-overs 2 x 15 40 40
Standing barbell shrugs 3 work sets - No less than 20 reps 225 245 245
Dumbbell reverse flyes 3 x 15 85 85 85

Feeling stronger by the day and hopefully dropping plenty of weight throughout this process. Can't wait to hit shoulders hard tomorrow.

[Firedrake]

Looks solid! Well done! I'll have to hit mine tomorrow, I guess, and delts/tris on Saturday.

[GSant434]

Week B: Day 5: Delts & Triceps:
Standing barbell presses 3 x 12 (heavy) 115 115 125
Machine presses 2 x failure No clue because the machine is "relative to the users body weight" yet doesn't list the conversion
Side laterals 3 x 15 20 20 25
Triceps press downs 3 x 12 57.5 57.5 57.5
Skull Crushers 2 x 12 25pps 25pps
Body wt dips (partials) 2 x failure BW 230 BW 230

[GSant434]

Day 1 - Chest & Biceps:
Neck press (barbell) 3 x failure 165 165 165
Incline Dumbbell 2 x 12 50 55
Flat dumbbell flyes 2 x 12 30 30
Seated alternating curls 3 x 15 25 25 25
Standing Hammer curls 2 x 20 25 25
Machine preacher curls 1 x failure 50

[GSant434]

Leg press 3 x 50 (yes, that's 50!) Sled+140 Sled+140 Sled+140
Squats 2 x 20 165 185
Leg ext. 3 x 20 115 115 115
Lying leg curl 3 x 12 100 100 100
Standing single leg curls 2 x 12-15 50 50

[GSant434]

Bent over rows 3 x 15 70 75 75
Close grip pull-ups 3 x failure 115 130 130
Straight arm pull-downs 2 x 15 50 50
Standing dumbbell shrugs 3 x 50 40 45 45
Reverse flyes 3 x 15 20 25 30

[C.Coronato]

Looking good bro. Hows life Post College?

[GSant434]

Loving it man. Plenty of time to eat and train correctly, and in the meantime I'm just sending out my Job resumes to whatever school openings are out there. Now I just need to take some time out to let my Italian genetics turn me a gold brown in the Jersey shore sun haha.

[GSant434]

Seated dumbbell press 3 x 15 55 55 55
Standing dumbbell front laterals 2x 15 25 25
Dumbbell Seated side laterals 3x 15 20 25 25
Close grip bench 3 x 8 (heavy) 175 180 185
Dumbbell kick backs 2 x 15 25 35
Cable press downs 1 x failure (burnout) 57.5

[GSant434]

Incline barbell press 3 x 12 175 175 175
Flat dumbbell press 3 x 12 60 60 65
Body weight dips 2 x failure BW BW
Cambered bar reverse curls 3 x 15 20pps 25pps 25pps
Double arm dumbbell curls 2 x 15 25 25
Double arm cable curls 2 x failure 30 30

[GSant434]

Front squats 3 x 15 145 145 145
Single leg, leg press 3 x 20 (short range of motion) 200 200 200
Leg ext. 2 x 15 135 150

[GSant434]

Alternating rows 3 x 15 (heavy as you can) 115 125 135
V-bar pull downs 3 x failure 130 135 140
Dumbbell pull-overs 2 x 15 40 40
Standing barbell shrugs 3 work sets - No less than 20 reps 235 245 255
Dumbbell reverse flyes 3 x 15 25 25 25

[Firedrake]

Sorry I haven't been by lately -- great looking work going on here!

[GSant434]

Standing barbell presses 3 x 12 (heavy) 115 115 125
Machine presses 2 x failure No clue because the machine is "relative to the users body weight" yet doesn't list the conversion
Side laterals 3 x 15 20 25 25
Triceps press downs 3 x 12 57.5 57.5 57.5
Skull Crushers 2 x 12 25pps 25pps
Body wt dips (partials) 2 x failure BW

[GSant434]

Neck press (barbell) 3 x failure 165 175 185
Incline Dumbbell 2 x 12 50 55
Flat dumbbell flyes 2 x 12 35 35
Seated alternating curls 3 x 15 25 30 30
Standing Hammer curls 2 x 20 25 30
Machine preacher curls 1 x failure 65

[GSant434]

Leg press 3 x 50 Sled+160 Sled+160 Sled+160
Squats 2 x 20 225 225
Leg ext. 3 x 20 150 150 150
Lying leg curl 3 x 12 110 110 110
Standing single leg curls 2 x 12-15 70 70

[GSant434]

Bent over DB rows 3 x 15 75 80 80
Close grip pull-ups 3 x failure 130 145 150
Straight arm pull-downs 2 x 15 55 55
Standing dumbbell shrugs 3 x 50 50 50 50
Reverse flyes 3 x 15 25 25 30

[GSant434]

Seated dumbbell press 3 x 15 55 55 60
Standing dumbbell front laterals 2x 15 25 30
Dumbbell Seated side laterals 3x 15 25 25 25
Close grip bench 3 x 8 (heavy) 180 185 190
Dumbbell kick backs 2 x 15 25 35
Cable press downs 1 x failure (burnout) 57.5

[GSant434]

Incline barbell press 3 x 12 170 175 180
Flat dumbbell press 3 x 12 60 65 65
Body weight dips 2 x failure Bodyweight Bodyweight
Cambered bar reverse curls 3 x 15 20pps 25pps 25pps
Double arm dumbbell curls 2 x 15 25 25
Double arm cable curls 2 x failure 30 30

[GSant434]

Front squats 3 x 15 155 165 185
Single leg, leg press 3 x 20 (short range of motion) 200 200 200
Leg ext. 2 x 15 150 150

[GSant434]

Seated rows 3 x 15 125 135 145
V-bar pull downs 3 x failure 135 140 140
Dumbbell pull-overs 2 x 15 40 45
Standing barbell shrugs 3 work sets - No less than 20 reps 240 250 260
Dumbbell reverse flyes 3 x 15 25 25 25

[GSant434]

Standing barbell presses 3 x 12 (heavy) 120 130 140
Machine presses 2 x failure
Side laterals 3 x 15 20 25 25
Triceps press downs 3 x 12 150 150 150
Skull Crushers 2 x 12 30pps 30pps
Body wt dips (partials) 2 x failure BW BW

[GSant434]

Neck press (barbell) 3 x failure 170 180 185
Incline Dumbbell 2 x 12 55 60
Flat dumbbell Flyes 2 x 12 35 35
Seated alternating curls 3 x 15 25 30 30
Standing Hammer curls 2 x 20 25 30
Machine preacher curls 1 x failure 70


The Neck press definitely still feels weird. I'm curious to see what its going to be like when I got back to benching. Incline I feel as if I'm getting stronger every time I grab the dumbbells. Biceps continue to not want to grow, but I'll be damned if I stop blasting away at them.

[GSant434]

Leg press 3 x 50 (yes, that's 50!) Sled+160 Sled+170 Sled+180
Squats 2 x 20 225 225
Leg ext. 3 x 20 150 150 150
Lying leg curl 3 x 12 120 120 120
Standing single leg curls 2 x 12-15 70 75


Legs are getting back under me. Starting to feel more and more comfortable under the bar. It's now 9 months post-op. Should be hitting my stride strength wise in the next three months. Definitely exciting.

[GSant434]

Woke up for the USA Game, amazing way to get the adrenaline following. Hit the treadmill for 45 minutes and stretched out for another 15 in the sauna.

[GSant434]

Bent over rows 3 x 15 80 85 85
Close grip pull-ups 3 x failure 145 150 155
Straight arm pull-downs 2 x 15 57.5 57.5
Dead-Lifts 3x12-15 255 265 275
Standing dumbbell shrugs 3 x 50 50 55 55
Reverse flyes 3 x 15 85 90 95

Started adding Deads back into the routine. Damn it feels good to be pulling some decent weight again. Overall back feels as if its slowly but surely getting stronger.

[GSant434]

Seated dumbbell press 3 x 15 55 60 60
Standing dumbbell front laterals 2x 15 25 30
Dumbbell Seated side laterals 3x 15 25 25 25
Close grip bench 3 x 8 (heavy) 185 195 205
Dumbbell kick backs 2 x 15 30 35
Cable press downs 1 x failure (burnout) 57.5

[GSant434]

Incline barbell press 3 x 12 175 180 185
Flat dumbbell press 3 x 12 65 65 70
Body weight dips 2 x failure BW
Cambered bar reverse curls 3 x 15 20pps 25pps 25pps
Double arm dumbbell curls 2 x 15 25 25
Double arm cable curls 2 x failure 30 30

[GSant434]

Front squats 3 x 15 165 175 185
Single leg, leg press 3 x 20 (short range of motion) 200 200 200
Leg ext. 2 x 15 155 155

[GSant434]

Just come cardio in the morning, with the sauna at night and some stretching. I've really started to appreciate the repairing my body does on these off days. On those weeks I had to go 4 straight I definitely felt like crap by the end, and I'm sure the workouts suffered for it.

[GSant434]

Alternating dumbbell rows 3 x 15 (heavy as you can) 125 135 145
V-bar pull downs 3 x failure 135 140 140
Dumbbell pull-overs 2 x 15 40 45
Standing barbell shrugs 3 work sets - No less than 20 reps 245 245 255
Dumbbell reverse flyes 3 x 15 25 25 25


Dunno what it was but I couldn't equal the standing shrugs from 2 weeks ago. Weight just felt a lot heavier. Pushed on none the less. It's definitely important to remember you're never at your best all the time.

[GSant434]

Standing barbell presses 3 x 12 (heavy) 125 130 135
Machine presses 2 x failure 100 100
Side laterals 3 x 15 25 25
Triceps press downs 3 x 12 150 150 150
Skull Crushers 2 x 12 30pps 30pps
Body wt dips (partials) 2 x failure BW BW

It was a hell of a feeling to see 135 go up over my head without the aid of my legs. I've touched it before but that was over a year ago when I was doing some Olympic lifts. I think my legs helped me get it up that high once before, now my shoulders are doing the work on their own. Definitely the sign of progress.

[GSant434]

Neck press (barbell) 3 x failure 175 180 185
Incline Dumbbell 2 x 12 60 65
Flat dumbbell flyes 2 x 12 35 35
Seated alternating curls 3 x 15 25 30 35
Standing Hammer curls 2 x 20 25 30
Machine preacher curls 1 x failure 75

[GSant434]

Leg press 3 x 50 Sled+170 Sled+180 Sled+180
Squats 2 x 20 225 230
Leg ext. 3 x 20 150 150 150
Lying leg curl 3 x 12 120 120 120
Standing single leg curls 2 x 12-15 70 75

Now that I've got the confidence back that my knee isn't going to give out on me, I'm gonna slowly start pumping up the squat poundage.

[GSant434]

Fuck I hate cardio

[GSant434]

Bent over rows 3 x 15 80 85 85
Close grip pull-ups 3 x failure 145 150 155
Straight arm pull-downs 2 x 15 60 60
Standing dumbbell shrugs 3 x 50 50 55 55
Reverse flyes 3 x 15 90 90 90


Slowly but surely I feel my back growing. Shirts feel slightly tighter across the lats. Just have to keep at it

[GSant434]

Seated dumbbell press 3 x 15 55 60 60
Standing dumbbell front laterals 2x 15 25 30
Dumbbell Seated side laterals 3x 15 25 25 30
Close grip bench 3 x 8 (heavy) 185 195 205
Dumbbell kick backs 2 x 15 30 35
Cable press downs 1 x failure (burnout) 120

[GSant434]

Incline barbell press 3 x 12 180 185 190
Flat dumbbell press 3 x 12 65 70 70
Body weight dips 2 x failure BW BW
Cambered bar reverse Machine curls 3 x 15 40 40 45
Double arm dumbbell curls 2 x 15 25 25
Double arm cable curls 2 x failure 30 30

Incline just keeps going up steadily every two weeks. I've never felt this strong before, and to think that I'm cutting calories and gaining strength still. I can't wait to see what happens the next time I run Rage's HRT for a bulk.

[GSant434]

Front squats 3 x 15 165 175 185
Single leg, leg press 3 x 20 (short range of motion) 200 210 220
Leg ext. 2 x 15 155 155

[GSant434]

More cardio. Bumped it up to 45 min in the morning and will be doing an additional 20 after working out.

[GSant434]

Barbell rows 3 x 15 95 95 95
V-bar pull downs 3 x failure 135 140 145
Dumbbell pull-overs 2 x 15 45 50
Standing barbell shrugs 3 work sets - No less than 20 reps 245 255 265
Dumbbell reverse flyes 3 x 15 20 25 25

[GSant434]

I'm switching it up. I think to get more out of my workouts for shoulders, I need a bit more rest. Throwing in another off day on Friday's and working out Saturday mornings.

[GSant434]

Had a great time at the Jersey ABC two weeks ago. Of course Juggs had to get a picture of me as the only asshole doing cardio haha.

http://s145.photobucket.com/albums/r217/er1994/Mans%20World%20Gym%20ABC%202010%20by%20JUGGERNAUT/?action=view&current=20100717-IMG_1634.jpg

[Mattman33]

how are things up at Rowan? i never got a chance to really use the new facility as I graduated as it was being completed. Good stuff! Keep up the hard work!

[GSant434]

My job hunt since getting my license from the NJ to be a school counselor has yielded no results thus far. 27 applications out, and no word back from any of them. I'm hoping that August yields a fruitful result, but I've begun preparing myself to move back home and just substitute teach until I can find an opening. It is by no means ideal but but instead of bemoan the situation, the economy, our Governor, etc I will simply roll with it. I have no control over the selection process, and if there's one thing my upbringing has taught me it's never overlook those blessings in life you are fortunate enough to still have. I still have loving supporting parents who are willing to help me until I'm completely on my own two feet. For that I am grateful.

However moving home presents it's own difficulties. To say that when it rains it pours is a fucking understatement. My Godmother(Father's oldest sister) was diagnosed with Lung & Liver cancer three months ago. The doctors originally had given her a 70% chance to beat it, and after several weeks of chemo treatments it appeared as if she was winning the battle. Unfortunately two weeks ago she suffered a massive infection from the shunt for her treatments. While recovering from the infection in the hospital she then suffered a massive heart attack. We learned a few days ago that she now has congestive heart failure and the doctors do not want to restart the chemo because her body just isn't strong enough to continue the treatments. They've given her a year at best.
My Godfather(Father's oldest brother) has been diagnosed with a cancerous tumor behind his right eye. He'll soon be undergoing treatments to try and arrest the progress.
Lastly my Uncle is also losing his battle with Cancer. He was diagnosed over 10 years ago with prostate cancer. Through a variety of treatments he battled through it. However we've now learned that while the were able to arrest it in the prostate, the cancer entered his marrow, and has now spread throughout his entire system. He's currently home with Hospice and they've told us that if he makes it to Labor day, we should consider ourselves fortunate.

I hold out hope for a miracle, or in this case several, but I do no hold my breath. Instead I pray for strength and I pray for them. Be it this hour or some later one, I will have to deal with their passing one day. I've dealt with death before in my life, and God knows I'll deal with it many times more before my time here is done. It's easy question why these events have befallen such good, honest, hard working people, and I'm only human so I admit that I have thought to myself "why them?" But it's the easy thing to do in my mind, just to give in to despair; to question God, to curse the pain and suffering my family is going through. But doing so will get me no where. I will gain no deeper meaning of life, or understanding of the universe by giving into anger, resent or hatred. My life will not be enriched by the rage I feel inside, nor will it benefit from the sorrow this experience will wrought. Instead I will choose to love them in their hour of need as they've loved me all my life. I choose to rejoice in the memories I've created with them over my 24 years here. I choose to celebrate the triumphs in their lives and most importantly I choose to cherish the lessons they've taught me. I carry them with me while they are still here, and I will carry them with me long after they've gone.

Writing for me has always been a cathartic exercise when my life goes through its rougher points. So I sit here and type about the things in my life outside the iron, and they are no where near ideal. I don't write this as a dick measuring contest for who's got it worse. Perhaps I write merely so that I can reflect on everything that's transpiring in my life. Perhaps some of you who read this will take a moment to reflect on what you have going on in your own life good or bad. I hope that anyone that reads this comes away positive about the things in their life. And please don't mistake this as a cry for pity. Like I said, merely writing this out has helped me tremendously.

[GSant434]

It's been a while. A lot's changed in my life since my last post. Shortly after my last post my Father suffered what was originally diagnosed as a heart attack. Scariest few days of my life watching one of my hero's lie powerless in a hospital bed. Thankfully my old man was tough enough to pull through. Further tests would indicated that he had in fact had tachycardia and arrhythmia as there was no damage to any part of his cardiac muscle and his plaque levels were actually low for his age of 73. I thought I had dodged a bullet, but then in the next 3 weeks I lost both of my Uncles to Cancer. My body just wouldn't respond to the sessions in the gym, and I couldn't concentrate on lifting. I took the time off to let my mind body and soul heal. With no employment to be found, I moved back in with my parents and started substitute teaching. Feeling more at peace with what had transpired in my life I returned to the gym.

Began using Dorian's Heavy Duty in Mid September to push myself back to where I had been before all this went down. Loved the program and will definitely be in my rotation of workouts for the future. Now that I've regained my focus, I've decided to go back to playing Rugby, and I'll be joining a Men's Union in the spring. Until then I'll be working on keeping my strength levels up over the winter. I'm sitting at 235 and 14% bf so I'll be keeping the calories at slightly above maintenance. I know the body weight will drop quickly once I start up some more sport specific training, (hills, intervals, sled pulls, parachutes) so I'm not too worried if it goes up a little, just trying to keep the bf reasonable.

For the time being however I've decided to give Wendler's 5/3/1 a try. I'll be using some supplementary exercises after the core 4 lifts (Standing Shoulder Press, Deadlift, Bench, Squat) that will be rotated in weekly. Time to get cracking.

[Mattman33]

It's been a while. A lot's changed in my life since my last post. Shortly after my last post my Father suffered what was originally diagnosed as a heart attack. Scariest few days of my life watching one of my hero's lie powerless in a hospital bed. Thankfully my old man was tough enough to pull through. Further tests would indicated that he had in fact had tachycardia and arrhythmia as there was no damage to any part of his cardiac muscle and his plaque levels were actually low for his age of 73. I thought I had dodged a bullet, but then in the next 3 weeks I lost both of my Uncles to Cancer. My body just wouldn't respond to the sessions in the gym, and I couldn't concentrate on lifting. I took the time off to let my mind body and soul heal. With no employment to be found, I moved back in with my parents and started substitute teaching. Feeling more at peace with what had transpired in my life I returned to the gym.

Began using Dorian's Heavy Duty in Mid September to push myself back to where I had been before all this went down. Loved the program and will definitely be in my rotation of workouts for the future. Now that I've regained my focus, I've decided to go back to playing Rugby, and I'll be joining a Men's Union in the spring. Until then I'll be working on keeping my strength levels up over the winter. I'm sitting at 235 and 14% bf so I'll be keeping the calories at slightly above maintenance. I know the body weight will drop quickly once I start up some more sport specific training, (hills, intervals, sled pulls, parachutes) so I'm not too worried if it goes up a little, just trying to keep the bf reasonable.

For the time being however I've decided to give Wendler's 5/3/1 a try. I'll be using some supplementary exercises after the core 4 lifts (Standing Shoulder Press, Deadlift, Bench, Squat) that will be rotated in weekly. Time to get cracking.

might be too late to apply...but there is a guidance job open in Bridgeton...they are taking apps NOW! The deadline may actually be today. It is for a K-8 counselor!

[GSant434]

Diet will stay consistent with the exception of dinner, that will vary with whatever meat & carb source Mom's putting on the table:

Breakfast:
1 Bag Quaker Oats Instant
3 Jumbo Eggs
1 Large Banna
Pak
2 Uniliver
24g Whey

Snack:
Giant Tuna Salad Sandwhich (Tuna, Egg, Helman's,raw onions) on whole wheat
1 Large Apple
2 Uniliver

Preworkout:
Leftover Stim Pill from Cuts
5 Beta Ala9
12oz Gatorade w/ 1 Serving BCAA Stack
2 Uniliver

Intra:
32oz Gatorade w/1 Serving EAA Stack

Post workout:
Torrent w/ 1 Serving BCAA&EAA Stack
Flex
2 Uniliver

Dinner (1hour postworkout):
Varies each night
6-8oz Meat
1 cup of carbs
2 servings veggies
Omega
2 Uniliver

Snack
1 Cup Cottage Cheese
2oz Almonds
2 Uniliver

[GSant434]

might be too late to apply...but there is a guidance job open in Bridgeton...they are taking apps NOW! The deadline may actually be today. It is for a K-8 counselor!

Oh man, I wish I'd seen it posted somewhere, thanks for the heads up though. I'll send a fax and hope they'll accept it tomorrow morning.

[Mattman33]

http://www.bridgeton.k12.nj.us/index.php?option=com_content&task=view&id=46&Itemid=62

has the app details...

Contact Information

James A. Dunkins
Human Resource Administrator
Bridgeton Public Schools
41 Bank Street
Bridgeton, NJ 08302
Phone: (856) 455-8030 ext. 1400 Fax: 856-459-3537 and 856-459-2304

[GSant434]

http://www.bridgeton.k12.nj.us/index.php?option=com_content&task=view&id=46&Itemid=62

has the app details...

Contact Information

James A. Dunkins
Human Resource Administrator
Bridgeton Public Schools
41 Bank Street
Bridgeton, NJ 08302
Phone: (856) 455-8030 ext. 1400 Fax: 856-459-3537 and 856-459-2304

All the appropriate documents have been printed and they'll be sent in by 7:30 tomorrow morning thanks again.

[Mattman33]

good luck. i can tell you that it is a male retiring so odds are they will be looking for one as well since there is already one female. he was responsible for K-4 specifically.

[GSant434]

Shoulder Press Warmup w/Bar x5
1x5 @ 50% 85 x5
Set 1 @ 65% 110 x5
Set 2 @ 75% 125 x5
Set 3 @ 85% 140 x10
Lateral Delt Raise 2 sets 8-12
Barbell Shrugs 3 Sets 12-15
Close Grip Bench 2 Sets 8-12
Skull Crushers 2 sets 8-12
Kickbacks 2 sets 8-12
Abwork

Definitely a good workout today, can't wait to see how Deadlifts treat me tomorrow.

[GSant434]

Preworkout: Leftover Cuts Stim Pill, 5 Beta Ala9, 16oz Gatorade w/ BCAA Stack

Deadlift
Warmup w/Bar x5
Warmup @ 165 x5
Set 1 215 x5
Set 2 245 x5
Set 3 280 x12
Pulldowns 2 sets 8-12
Bent Over Rows 2 Sets 8-12
Posterior Delt Fly 2 Sets 8-12
Hyperextensions 2 Sets 8-12

I don't know if it was the sleep, the improved diet or a combination of the two, but man I felt like I had energy to burn today. Felt real good warming up and stretching, and then I went to town on that last set of Deads @ 85%. Been going the pause reset route and I powered through it today. Going to enjoy the off day tomorrow with some light long distance cardio if the rain holds off.

[GSant434]

Nice light day today. It seems mother nature was intent on me doing some slow distance work because the rain stopped at 2:30 just as I was dismissing my last class of the day. Went on the high school track with mouthpiece in, to get the feel for it again. Man I wish I we had the synthetic track surface they have now when I ran in High School. Felt like I was bouncing on the track versus the gravel and rock that we sunk into back then.

Diet's been pretty solid today. Protein Shake, Eggs, Oats, Fresh Spinach Salad w/ Turkey, Giant Tuna & Egg salad sandwich on wheat, ground lean beef w steamed broccoli and I'll be heading upstairs for some almonds cottage cheese and natty peanut butter at 9.

Can't wait to hit Chest tomorrow.

[GSant434]

Bench
Warmup w/Bar x5
Warmup 115 x5
Set 1x 150 x5
Set 2x 175 x5
Set 3x 195 x15
Incline DB Press 2 sets 8-12
Flys 2 sets 8-12
EZ Bar Curls 2 sets 8-12
Reverse Curls 2 sets 8-12
Hammer Curls 2 sets 8-12

Well that's a new PR for Benching 195, assistance work was done quick and clean, and I mixed it up with some ladder and agility drills to finish off the day. Squats tomorrow, can't wait to see what the legs will churn out.

[GSant434]

Preworkout: Leftover Cuts Stim Pill, 5 Beta Ala9, 16oz Gatorade w/ BCAA Stack
Intra: 32oz Gatorade
Squat
Warmup Bar x5
50% 185 x5
Set 1 235 x5
Set 2 275 x5
Set 3 315 x15
Leg presses 2 sets 8-12
Calf Raises 3 Sets 12-15
Post: Torrent w/ EAA Stack


Hello new PR at 315. Man I haven't felt like I was seeing stars in a while. Felt so good to be back up to some good weight. Legs were absolutely thrashed after that, and finished them off for the week with a nice slow controlled work on the Sled supersetted with calf raises. I am ready for the weekend and can't wait to be hurting tomorrow morning. 2nd week on Monday should be a blast.

[GSant434]

Weekend:
Weekend provided some much needed rest and recovery that PR on Squat left me with Doms something fierce Saturday, even with EAA & BCAA stack in the mix. Hit the bike before breakfast to loosen them up some and gave them good stretch. I'm sure they'll reward me with a new PR this Friday as well.

Monday Dec 6th

Shoulder Press Warmup Bar x5
50% 85 x5
Set 1x3 115 x3
Set 2x3 130 x3
Set 3x3+ 150 x9
Lateral Delt Raise 2 sets 8-12
Barbell Shrugs 3 Sets 12-15
Close Grip Bench 2 Sets 8-12
Skull Crushers 2 sets 8-12
I really had to fight the urge to turn it into a push press for those last few reps, but that's also how I knew to stop at 9.

Tuesday Dec. 7th

Deadlift Warmup Bar x5
50% 165 x5
Set 1 230 x3
Set 2 260 x3
Set 3 295 x13
Pulldowns 2 sets 8-12
Bent Over Rows 2 Sets 8-12


Holy Hell pulling today felt awesome. Definitely aided by my players cheering me on, I wonder if they got tired of saying "Come on Coach, one more!" Will be resting up tomorrow in anticipation of Thursdays Chest session. Feeling stronger every day, and the motivation level is through the roof to continue to grow and make strides. If I keep this up I'll be Mauling myself down the field come the Spring Season.

[GSant434]

As much as I enjoy the recovery and what it's helping my body rebuild, Wednesdays just don't feel right without working out. Maybe its just the renewed vigor of hitting some new PRs, or just finally expanding beyond the limits I knew last year before getting injured. Whatever the case, I am counting down til I dismiss my 6th graders and jet over to the weightroom for chest. More good things to come tomorrow.

Have switched up the sups some, taking 1 serving of EAA Stack with my Gatorade preworkout, 2 servings BCAA with Gatorade during, and another serving of EAA Stack with Torrent. Trying to maximize that window of opportunity for growth. We'll see how it works out.

[GSant434]

Bench
Warmup Bar x5 45
50% 115 x5 114.75
Set 1x 160 x3
Set 2x 185 x3
Set 3x 205 x14

Incline DB Press 2 sets 8-12
Flys 2 sets 8-12
EZ Bar Curls 2 sets 8-8+4FN

Upped the weight 10 pounds, and the reps decreased 1. Failed trying to get that 15th Rep up, So I know I did my part. Hard to try and just stay patient, but that's the point of this program, and life. Have to work to achieve those goals, so with the ambiguous goal of just becoming stronger, I suppose I am succeeding. Legs tomorrow. Heading to bed to try and clock in at least a solid 7 hours of sleep. Going to be crossing over the 315 barrier for the first time before my injury last year. If last week's work was any indication, I should be crushing it. We'll see in 16 hours.

[GSant434]

Squat
Warmup Bar x5
50% 180 x5
Set 1x3 255 x3
Set 2x3 295 x3
Set 3x3+ 330 x10

Leg presses 2 sets 8-12
Calf Raises 3 Sets 12-15

Legs did not feel like they were responding well, struggled on the first few reps. Depth was fine but I don't know if it was stance width, bar grip etc, just felt off. Middle reps were ok but by the time I hit 9 I felt completely spent. The last 3 reps were ugly, so I don't even want to count them towards a total of 13. Just have to shrug it off and get focused for next week @ 95%.

[GSant434]

"I prefer fall and winter, when you feel the bone structure of the landscape - the loneliness of it, the dead feeling of winter. Something waits beneath it, the whole story doesn't show."

Many things weren't meant to thrive in freezing temperatures and the snow. As a means of survival they shed their aesthetics, reverting back to their most pure and barren form. Much like the rest of nature around me, I feel compelled to withdraw into myself this time of year. However my withdraw isn't a necessity of my survival. Perhaps its merely the harsher climate that disallows the plethora of outdoor options that the spring, summer, and fall provide. Maybe winter enables me to escape within myself, to manifestation my need of self-improvement from the inside out.

My reading picks up tremendously in the winter. This year, with my formal schooling done, I'll reflect back on the various books I've amassed in my 6 years of higher education, Aristotle's Ethica Nicomachea is first up. Funny that after being required to read so much for so long I'm now reading as a means to enjoy, free from structure and able to truly appreciate these works for their inherent worth. My food choice will remain purposeful, maintaining what I've worked hard to achieve, all the while strengthening myself to achieve even more. I've begun spending more time on my other hobby, and that's music. Perhaps I will work my way back into form and start playing in an ensemble again, perhaps not. For now the goal is merely to regain the tone and range I once had. My manner of dress will change. Dress shirt & tie will replace the polo and khakis at work. At home and in the gym, shorts and t's will give way to sweatpants and thermals; my body no longer exposed to the world. I'll seclude my body from the masses, letting only the weights and the work ethic give the bystanders clues as to what hides beneath.

Winter's started to take it's first breaths here in the Mid-North East, and I cannot wait to use it's bluster and white blanket to quietly rebuild and prepare myself for the battle that the spring will bring. Soul, muscle and mind I'm ready to take that ride.

[GSant434]

Preworkout: Leftover Cuts Stim Pill, 5 Beta Ala9, 16oz Gatorade w/ EAA Stack

32oz Gatorade/BCAA Stack
Shoulder Press
Warmup Bar x5
50% 85 x5
Set 1 125 x5
Set 2 140 x3
Set 3 160 x7 -(Stealing the Yellow for a PR from Firedrake)

Barbell Shrugs 3 Sets 12-15
Close Grip Bench 2 Sets 8-12
Skull Crushers 2 sets 8-12
Abwork

Post: 3 Scoops Torrent /w 1 serving EAA Stack, 2 Uni-Livers

Felt good today, and spent after that last set of Standing Shoulder Press. Didn't feel the need to push the assistance exercises beyond those today. Definitely feeling good heading into a big day tomorrow with the Deadlift at 315. Hoping this positive mood carries over.

[GSant434]

Preworkout: Leftover Cuts Stim Pill, 5 Beta Ala9, 16oz Gatorade w/ EAA Stack

During: 32oz Gatorade/BCAA Stack
Deadlift
Warmup Bar x5
50% 165 x5
Set 1x5 245 x5
Set 2x3 280 x3
Set 3x 315 x11 A new rep PR thanks to my asshole Phillies friends that felt the need to wake me up 2 in the morning to gloat, took my anger out on the weights. Constructive redirection in my mind.

Pulldowns 2 sets 8-12
Bent Over Rows 2 Sets 8-12

Post: 3 Scoops Torrent /w 1 serving EAA Stack, 2 Uni-Livers

Going to enjoy the off day tomorrow, I was absolutely spent afterward. Definitely looking forward to seeing what I can do with bench on Thursday.

[GSant434]

Off days seem to go by so slowly. Minutes tick by and I'm stuck with the realization that I have little to accomplish afterward, just cardio. Getting done work around 2pm heading to the gym, I know I'll have plenty more time to reflect on things as I'm pedal away. Sitting down on the bike I just stare off some of the time just watching those around me. I look over intently at the bench, knowing that I'll be doing work tomorrow. My Bench has always been far behind Squat and Deadlift. I attribute this deficiency to my ignorance in high school. I worked my legs hard thinking they were the only component I needed for athletics. I had legs like a race horse and the upper body of a chicken. My arms and back shared in this neglect. Shit, I don't think I cracked a plate on each side til the summer I entered college. 187 pounds entering college with a 135 pound bench press, and fuck a pullup or dip, I pulled up in a car and dipped my mozzarella sticks in sauce, those were my pull ups and dips. I think back to my old notebooks from my senior year of high school. So much wasted potential. So much time spent doing things that served me very little. But like Machine said, being down about such things serves no purpose. It's easy to get trapped in the indulgence of self-pity and sadness. There's no changing what was or wasn't done all those years ago. Today I just strive to be stronger than the day before.

As if it were penance for those past sins, I've been supervising the weight room at my old high school this winter. I see a lot of potential in these students who choose to spend their afternoons with iron instead of hanging out in front of Wawa and fumbling around with girls. I try and pass on to them what lessons I've learned in my time since I was in their shoes. The freshman find it hard to believe when I tell them that they're ahead of the game. They struggle to understand how much better they're going to be on the field next year because of the work they're putting in now off it.

The interesting thing to me is that it's the undersized, under-talented kids that are busting their ass in there 4 days a week, and the upperclassmen with the potential to be great, are busy at home playing Black Ops. But I'm thankful that I've got kids that are their to work, and I'll take the situation I've got 8 days a week. Becoming a School Counselor I've fully come to learn, understand, and accept that that desire to do anything has to come from within. It's not my job to just order them around like sheep, for the sake of our athletic teams having a better record next year. Those that are in that weightroom with me from when that last bell rings until they're drenched in sweat stretching out, have that desire to do and be more than they are now.

I told them I can't turn a bench warmer on JV to a starter for Varsity miraculously, they have to be the ones to push and pull that weight. And beyond the weight room they have to be the ones making sure they're knocking their homework out every night, studying and reviewing their subjects, making their minds as strong as their trying to make their bodies. I know that their self-efficacy will improve over time as they start to notice the changes in their physical body. It's my hope that, that high their starting to experience will carry over into the classroom and other aspects of their life. These thoughts allow a small smile to creep onto my face as my playlist ends. I realize that I just finished up my cardio typing away on my iPhone's notepad. I head out into the hallway to down some EAA mixed in with my Gatorade I see some of my kids coming out of an extra-curricular meeting, we exchange pleasantries. As I grab my bag and head out the door one of them calls out, "See you tomorrow Coach?" I push open the door, smile turning back to say, "You bet boys, you bet."

[GSant434]

Bench Warmup Bar x5
50% 115 x5
Set 1 175 x5
Set 2 195 x3
Set 3 225 x11 I finally feel as if I'm not a complete bitch haha. Been a long road to be able to successfully rep it out in a controlled manner. Huge victory for me today.

Static Contraction Curl 2 sets 8-12

Completely spent, but feeling good. 345 is going down on squat tomorrow.

[GSant434]

Preworkout: Leftover Cuts Stim Pill, 5 Beta Ala9, 16oz Gatorade w/ EAA Stack

During: 32oz Gatorade/BCAA Stack

Squat
Warmup Bar x5
50% 185 x5
Set 1 275 x5
Set 2 310 x3
Set 3 345 x11 Goddamn that felt amazing. Was seeing stars. Only other thing done that day was 10 minutes on the bike afterward to pump out the latic acid from my quads.

Post: 3 Scoops Torrent /w 1 serving EAA Stack, 2 Uni-Livers

[GSant434]

Preworkout: 3 Beta Ala9, 16oz Gatorade w/ EAA Stack

During: 32oz Gatorade/BCAA Stack

Standing Shoulder Press
Warmup Bar x5
Set 1 65 x5
Set 2 85 x5
Set 3 100 x5

Lateral Delt Raise 1 set 12
Anterior Delt Raise 1 set 12
Barbell Shrugs 2 sets 12
Close Grip Bench 1 set 12
Skull Crushers 1 set 12
Kickbacks 1 set 12

20 minutes on the bike

Post: 3 Scoops Torrent /w 1 serving EAA Stack, 2 Uni-Livers

So begins the necessary evil of the week Deload. Trying to keep the focus and the intensity on the lifts. Keep the CNS believing that I'm still working my ass off to try and press those weights up regardless. Dropped the caffeine in the morning and the leftover Cuts stim pill. Eating is staying steady and making sure I'm getting a solid 8 in nightly. Very excited to knock out

[GSant434]

Preworkout: 3 Beta Ala9, 16oz Gatorade w/ EAA Stack

Deadlift

Warmup Bar x5
Set 1x5 135 x5
Set 2x5 165 x5
Set 3x5 195 x5

Pulldowns 1 Set 12
Bent Over Rows 1 Set 12
Posterior Delt Fly 1 Set 12
Hyperextensions 1 Set 12

20 minutes on the bike

Post: 3 Scoops Torrent /w 1 serving EAA Stack, 2 Uni-Livers

Another day of deloading done. The wait to hit it hard next week continues.

[GSant434]

Preworkout: 3 Beta Ala9, 16oz Gatorade w/ EAA Stack

Bench:

Warmup Bar x5
Set 1 95 x5 91.8
Set 2 115 x5 114.75
Set 3 135 x5 137.7

Incline DB Press 1 set 12
Flys 1 set 12

Post: 3 Scoops Torrent /w 1 serving EAA Stack, 2 Uni-Livers

Skipped the cardio post workout because I was hitting NYC today. Met up with a few friends from high school and went playing Christmas Carols at various places throughout the city. For those that didn't know, I juggled the "jock" title in high school with along with "band geek" (among others). No obligation to play, just enjoy the sense of self-satisfaction sharing a talent gives. Covered plenty of ground today playing so we'll call it ~50 City blocks worth of walking today.

Might not have be the most ideal to do a deload with 4 straight days, but my gym will not be open Christmas Day so I'm choosing to hit it first thing in the morning tomorrow before starting out on what will be a long day. Morning's coming quick, time for some shut eye.

[Mattman33]

Vineland High School has a guidance job opening up. It may not be posted yet, but should be soon.

[GSant434]

Vineland High School has a guidance job opening up. It may not be posted yet, but should be soon.

As always thank you brother, the application has been filled out and I'll be sending it in tomorrow as soon as I pick up my last recommendation.

[GSant434]

All Worksouts:
Preworkout: Leftover Cuts Stim Pill, 5 Beta Ala9, 16oz Gatorade w/ EAA Stack
During: 32oz Gatorade/BCAA Stack
Post: 3 Scoops Torrent /w 1 serving EAA Stack, 2 Uni-Livers

Standing Military Press
Bar 45 x5
50% 85 x5
Set 1 110 x5
Set 2 125 x5
Set 3 145 x10
Assitance: 2-3x12-15
DB Military Press
Side Laterals
Real Delts
Tricep Pushdown
Close Grip Bench
Abwork

Deadlift
Bar 45 x5
50% 165 x5
Set 1 215 x5
Set 2 245 x5
Set 3 290 x9
Assitance: 2-3x12-15
Bent Over Rows
Chip Ups
Good Mornings
Hanging Leg Raises

Bench Press
Bar 45 x5
50% 115 x5
Set 1 150 x5
Set 2 175 x5
Set 3 200 x16
Assitance: 2-3x12-15
Incline DB Press
Flys
Barbell Curls
Preacher Curls
Push Ups


Squat
Bar 45 x5
50% 185 x5
Set 1 240 x5
Set 2 280 x5
Set 3 320 x17
Assitance: 2-3x12-15
Leg+Calf Press
Quad+Ham
Ab/Ad Duction
Seated Calf Raise


Work kept being done even when the updates weren't prevalent haha. Feeling stronger by the workout and I can't wait to hit it again. Only troublesome workout was deadlifts, don't know what went wrong but I felt weak and had a piss couple pulls. Will rectify that this week.

[GSant434]

Preworkout: Leftover Cuts Stim Pill, 5 Beta Ala9, 16oz Gatorade w/ EAA Stack
Intra: 32oz Gatorade/BCAA Stack
Post: 3 Scoops Torrent /w 1 serving EAA Stack, 2 Uni-Livers

Standing Military Press
Bar 45 x5
50% 85 x5
Set 1 120 x3
Set 2 135 x3
Set 3 155 x8

Assitance: 2-3x12-15
DB Military Press
Laterals/Rear Delts
Tricep Pushdown
Close Grip Bench
Abwork

30min Cardio

I enjoy the sight of a 45 on each side of the bar while standing. I think I'll keep doing that until it becomes a warm-up, haha. Everything is a go right now. Slowly adding back the suckness that is cardio. I'm start with it on MWF, and slowly increase the duration. Will be switching over towards HIIT or some more movement specific cardio exercise as the spring season approaches.

[GSant434]

Preworkout: Leftover Cuts Stim Pill, 5 Beta Ala9, 16oz Gatorade w/ EAA Stack
Intra: 32oz Gatorade/BCAA Stack
Post: 3 Scoops Torrent /w 1 serving EAA Stack, 2 Uni-Livers

Deadlift
Bar 45 x5
50% 170 x5
Set 1 235 x3
Set 2 270 x3
Set 3 305 x12
Assistance: 2-3x12-15
Bent Over Rows
Chip Ups
Good Mornings
Hanging Leg Raises
Stretch

Felt much better on Deads. I think last week's shittacular effort was the result of poor bar placement, not starting out on shins. Felt much better with it this week, and looking to crush 325 next week for max reps.

[GSant434]

Did not end up subbing for anyone today. Slept in til about 9:30, which was absolutely glorious. Downed a scoop of Ulra Whey Pro with a Cuts Stim Pill and proceeded straight to the gym for the necessary evil that is Cardio.

- 5 min walk on the treadmill to warm up
- 5 Min Lower Body Stretch
- 45 Random Hill program on the Treadmill. Max Speed 4.0/Max Incline 15degrees
- 10 Min Full Body Stretch

Came back and downed some Whey & Oats. Now on to devouring a Tuna Salad Sandwhich. Eagerly awaiting chest tomorrow.

[GSant434]

Preworkout: Leftover Cuts Stim Pill, 5 Beta Ala9, 16oz Gatorade w/ 1 serving EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 3 Scoops Torrent /w 1 serving EAA Stack, 2 Uni-Livers

Bench
Bar 45 x5
50% 115 x5
Set 1 165 x3
Set 2 185 x3
Set 3 210 x12
Incline DB Press
Flys
Barbell Curls
Preacher Curls
Push Ups

5 pound weight increase from last cycle's week two and I only decreased two reps. Progress I suppose but I just didn't feel strong yesterday on the bench, I definitely know I'm stronger than that, just one of those days. Nothing else to do but shrug it off and move on. Squats today, happiest day of the week.

[GSant434]

Preworkout: Leftover Cuts Stim Pill, 5 Beta Ala9, 16oz Gatorade w/ 1 serving EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 3 Scoops Torrent /w 1 serving EAA Stack, 2 Uni-Livers

Squat
Bar 45 x5
50% 185 x5
Set 1 260 x3
Set 2 300 x3
Set 3 340 x13

I am absolutely loving this program. I can feel the difference with these workouts and the rush of moving heavy weight at the end of each exercise keeps me focused. Every workout is a personal challenge to myself to outdo what was done last week. Heading into the the 3rd week of next week, time to bust some PRs.

[GSant434]

Preworkout: Leftover Cuts Stim Pill, 5 Beta Ala9, 16oz Gatorade w/ 1 serving EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 3 Scoops Torrent /w 1 serving EAA Stack, 2 Uni-Livers

Military Press
Bar 45 x5
50% 85 x5
Set 1 130 x5
Set 2 145 x3
Set 3 160 x8

Hello new PR for reps at 160. :)

[GSant434]

Preworkout: Leftover Cuts Stim Pill, 5 Beta Ala9, 16oz Gatorade w/ 1 serving EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 3 Scoops Torrent /w 1 serving EAA Stack, 2 Uni-Livers

Deadlift
Bar 45 x5
50% 170 x5
Set 1 255 x5
Set 2 290 x3
Set 3 325 x12

Man that felt awesome. I might have had 13 in me but I wasn't pushing it after form felt off on the 12th. Strength gains should pay serious dividends on the pitch this spring.

[T o m m Y]

Nice pr's bro.
5/3/1 is doing you good!

[GSant434]

Nice pr's bro.
5/3/1 is doing you good!

Absolutely loving 5/3/1. The strength gains for only 2 cycles through have been sick. I'll total it up once I retest my maxes at the end of Jan. I'm thinking I'll be over 100+ total pound increase. How many cycles did you run it before switching off to Westside or 5x5?

[GSant434]

Preworkout: Leftover Cuts Stim Pill, 5 Beta Ala9, 16oz Gatorade w/ 1 serving EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 3 Scoops Torrent /w 1 serving EAA Stack, 2 Uni-Livers

Bench Press
Bar 45 x5
50% 115 x5
Set 1 175 x5
Set 2 200 x3
Set 3 225 x12
Incline DB Press
Flys
Barbell Curls
Preacher Curls
Push Ups


I happy about hitting an extra rep @ 225 but I'm not content with the progress of my chest. It's miles behind my Squad and Deads. I'm definitely going to focus more intently on my auxiliary lifts to help bring it up to speed. I'll be around 220BW when the season starts in a few weeks. That's pretty good total strength, but my relative strength is not all that impressive on bench. The improvement continues. Did not sleep well last night but I am intent on crushing 365 on Squat today.

[T o m m Y]

Absolutely loving 5/3/1. The strength gains for only 2 cycles through have been sick. I'll total it up once I retest my maxes at the end of Jan. I'm thinking I'll be over 100+ total pound increase. How many cycles did you run it before switching off to Westside or 5x5?

Good shit bro!
6-7 cycles before i changed..
I wish i never did cause i was still making gains but i was dumb and changed it up..
Now im pretty sure im about to go back to it..

[Firedrake]

Looking great, bro -- that 5/3/1 is really agreeing with you.

[Mattman33]

Check out the Vineland website. A guidance job is listed that is due Feb. 4th

Guidance Counselor
Johnstone Elementary

Ms. Maryann Greenfield, Executive Director of Personnel
625 Plum Street
Vineland, NJ 08360
(856)-794-6700 Ext 2110
Fax# (856)-507-8723

Application Deadline:
February 4, 2011

[GSant434]

Looking great, bro -- that 5/3/1 is really agreeing with you.

Absolutely so brother. Hope you don't mind me borrowing your use of yellow for the smashing of PR's. I have a feeling that I'll be using them for months to come. Wait til you see what I managed to pull off last Thursday haha.

[GSant434]

Check out the Vineland website. A guidance job is listed that is due Feb. 4th

Guidance Counselor
Johnstone Elementary

Ms. Maryann Greenfield, Executive Director of Personnel
625 Plum Street
Vineland, NJ 08360
(856)-794-6700 Ext 2110
Fax# (856)-507-8723

Application Deadline:
February 4, 2011

It's in the mail my good man, I hope I have what they're looking for.

[GSant434]

Preworkout: Leftover Cuts Stim Pill, 5 Beta Ala9, 16oz Gatorade w/ 1 serving EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 3 Scoops Torrent /w 1 serving EAA Stack, 2 Uni-Livers

Squat
Bar 45 x5
50% 185 x5
Set 1 275 x5
Set 2 315 x3
Set 3 365 x15
Leg+Calf Press
Quad+Ham
Ab/Ad Duction
Seated Calf Raise


I think it's funny that on a day that started out crappy, I absolutely crushed the weights.

I had planed on hitting the gym after breakfast and then heading back to pack up my things. MLK weekend 30 of my fraternity brothers and I head up to Whiteface, NY for our annual Alumni weekend. An absolute blast and escape from the "real world" for a few days. The excitement manged to keep me awake til 1:30. 4 hours later I got called in to sub. Tired and unprepared for the day I set out for the day with only shaker bottles filled with Oats and 2 scoops of Pro Whey. Managed to have my Dad drop off my gym bag at lunch, but my headphones were no where to be found.

I was barely staying awake during the later periods, but once that final bell rung I knew it was time to hit the weights. Tired or not I wouldn't be able to hit squat again until Tuesday if I didn't do it then. Overtired I refused to this ruin my workout. I tried something that Machine had posted about "institutional energy", about our inability to train at optimal energy levels day in day out; sometimes we need to rob that missing energy from your surroundings. Well I'll be damned if I didn't try it between my warm up sets, and suddenly feel something come over me. 15 brutal reps later, I put up a new PR. I think I may just have to leave the headphones in the bag for cardio from here out. I may be on to something bigger and better.

[GSant434]

After a weekend long excursion that kicked off 2011 on a high note, I came home for a week off instead of a normal deload to rest the body up.

Sadly I lost my Aunt late Friday night. She passed on with my entire family around her at bedside, peaceful and painless, which was the most we could have asked for. She lived 81 years and was greatly loved, and will be equally missed. After the 3rd death in my family in the past 5 months I am praying that we will have a prolonged period of peace. The only downside to being part of a large Italian family is facing the loss of those you love. I try and remain thankful that they were in my life, and to carry their spirit with me going forward. The perspective I continue to gain during such tragedies only serve to strengthen my ideals and values. I will not allow the grief to overpower me.

I came back into the gym today with renewed focus. From the first warm up set I was feeling strong. Sometimes there's nothing better than giving the body time to rebuild.

Preworkout: Leftover Cuts Stim Pill, 5 Beta Ala9, 16oz Gatorade w/ 1 serving EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 3 Scoops Torrent /w 1 serving EAA Stack, 2 Uni-Livers

Military Press
Bar 45 x5
50% 85 x5
Set 1 115 x5
Set 2 130 x5
Set 3 150 x11
DB Military Press
Laterals/Rear Delts
Tricep Pushdown
Close Grip Bench
Abwork
30 Minutes slow conditioning

[Firedrake]

I don't mind your use of the Yellow at all -- congrats on the PRs!

I am sorry about your Aunt -- and the other deaths. I'm from a large -Southern- family, and we lost both my favorite and her husband exactly six months to the day apart last year -- him just a week before Christmas. They, too, were surrounded by family, after long lives, and 62 years together. They'd been like parents to me when my mother died, and my father left me with them to go back to sea with the Navy -- when I was 12, so losing them was like losing my folks all over again.

May you draw strength from what you learned from your Aunt, joy from the laughter you shared, and peace from knowing her trials are at an end.

[GSant434]

May you draw strength from what you learned from your Aunt, joy from the laughter you shared, and peace from knowing her trials are at an end.

Beautiful words Jim, thank you for them. Losing a loved one is never easy, but the reflection of their life and impact on you, I fully believe can only serve to strengthen one's resolve.

[GSant434]

Woke up and hit Cardio for 35 minutes on an empty stomach at 7am. 4 degree incline @ 3mph.

Few meals later...

Preworkout: Leftover Cuts Stim Pill, 5 Beta Ala9, 16oz Gatorade w/ 1 serving EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 3 Scoops Torrent /w 1 serving EAA Stack, 2 Uni-Livers

Deadlift
Bar 45 x5
50% 175 x5
Set 1 225 x5
Set 2 265 x5
Set 3 300 x14
Bent Over Rows
Chip Ups
Good Mornings
Hanging Leg Raises

Had previously been doing double overhand grip for deads. Decided to give it a go with alternating grip for the warmup sets in addition to going without straps until my last set. Mulling whether or not to switch back, although the idea of the sumo pull still intrigues me. I may have to hit up Big D for a demo and critique at an upcoming ABC. Regardless progress continues to be made and will continue to be.

[GSant434]

Again woke up and hit 35 minutes of cardio on the treadmill. 3mph with 4 degree incline. Feeding has been steady throughout the day in preparation for the assault on chest tomorrow.

[T o m m Y]

Everything is looking strong man keep it up.

[GSant434]

Everything is looking strong man keep it up.

Will do bro, I'm starting to get the itch to throw my name into a pl meet sometime this year. We'll see how it goes. Just hoping for a healthy first spring season back playing Rugby. If that goes well, I will have no excuse.

Preworkout: Leftover Cuts Stim Pill, 4 Beta Ala9, 16oz Gatorade w/ 1 scoop EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 1 serving of Torrent /w 1 scoop EAA Stack, 2 Uni-Livers

Bench
Bar 45 x5
50% 120 x5
Set 1 155 x5
Set 2 180 x5
Set 3 205 x14
Incline DB Press
Flys
Barbell Curls
Preacher Curls
Push Ups

30 Min treadmill walk, 4.0 incline 3.0mph. Felt like a quick workout

[GSant434]

Preworkout: Leftover Cuts Stim Pill, 4 Beta Ala9, 16oz Gatorade w/ 1 scoop EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 1 serving of Torrent /w 1 scoop EAA Stack, 2 Uni-Livers

Squat
Bar 45 x5
50% 190 x5
Set 1 250 x5
Set 2 290 x5
Set 3 330 x7
Assistance: 2-3x12-15
Leg+Calf Press
Quad+Ham
Ab/Ad Duction
Seated Calf Raise

30 Min treadmill walk, 4.0 incline 3.0mph.

Bad day, just wasn't feeling it. Don't know if it was all the shoveling the day prior or what but my A-game was no where to be found. Dems the breaks some days.

[GSant434]

Fasted cardio: 30 Min treadmill walk, 4.0 incline 3.0mph to start out the day

Meals throughout the day then...

Preworkout: Leftover Cuts Stim Pill, 4 Beta Ala9, 16oz Gatorade w/ 1 scoop EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 1 serving of Torrent /w 1 scoop EAA Stack, 2 Uni-Livers

Push Press
Bar 45 x5
50% 85 x5
Set 1 120 x3
Set 2 140 x3
Set 3 160 x10
DB Military Press
Rear Delts
Tricep Extensions
Close Grip Incline
Abwork

Yes I've made a small tweak. The Military Press has been subbed out for Push Press. Call it a situational lift but in the event I end up playing one of the Forward Positions (1-8) I have to be ready to lift players during line-outs (Think a throw-in like soccer, except two guys grab and hoist another guy up in the air by his legs) and with practices set to start up I thought it prudent to make things a bit more sport specific. Besides nothing bad should come from mixing it up.

[C.Coronato]

Whats going on GSant! Hows everything going your way my man.

[T o m m Y]

Powerlifting meet??
DO IT!
Im doing my first in 8 weeks..

[GSant434]

Whats going on GSant! Hows everything going your way my man.
Just working when I get the call, and training hard regadless of what letters precede the day of the week my man. Hopefully this will be the year we're both at the same ABC, I'd love to get a workout in with you.

How's that MCL healing up on you? One of these day's I'll get around to signing up over at the U, and I'll be sure to check in on your hardwork.


Powerlifting meet??
DO IT!
Im doing my first in 8 weeks..

I am getting sorely tempted to make a run late this spring/early summer. Concentrating on Rugby for the time being but the benefit of course is that the Deadlift, Bench and Squat won't be leaving my weight sessions. 8 Weeks should allow for some further impressive gains, I'll be popping in on your journey to keep any eye on the progress.


Workout:

Preworkout: Leftover Cuts Stim Pill, 4 Beta Ala9, 16oz Gatorade w/ 1 scoop EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 1 serving of Torrent /w 1 scoop EAA Stack, 2 Uni-Livers

DeadliftBar 45 x5
50% 175 x5
Set 1 245 x3
Set 2 280 x3
Set 3 315 x7
Powercleans
Bent Over Rows
Hangs
Lat Pulldown

The tweaks continue. I've abandoned the comfort zone my straps have given me. I will be going completely Raw for Dead from here out. I've also swapped out the 45s for the 35s to load the bar with at the suggestion of our gyms trainer. He said he'd tried it previously in preparation for a power lifting meet so I thought I'd give it a try for a few months. Seeing the success and more importantly the enjoyment others on the board seem to be having I am leaning more and more towards doing my first meet sometime after Rugby Finish up in May or June. Time to up the ante.

This workout was then followed by dinner an hour after torrent, and then 2 hours worth of Rugby Conditioning at practice. I passed out quick and quiet last night. Woke today and hit some fasted cardio and abwork for 45 minutes, then came home and devoured my Ultra Whey & Oats shake, followed by a Tuna Salad Sandwhich, followed by a Spinach & Chicken Salad with a large apple. Should be a peaceful night tonight followed by an assault on chest tomorrow.

[GSant434]

Preworkout: Leftover Cuts Stim Pill, 4 Beta Ala9, 16oz Gatorade w/ 1 scoop EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 1 serving of Torrent /w 1 scoop EAA Stack, 2 Uni-Livers

Workout:

Bench
50% 120 x5
Set 1 170 x3
Set 2 190 x3
Set 3 215 x11
Bench /w chains
Incline DB Press
Barbell Curls
Preacher Curls
Push Ups

Trying like all hell to get a better position on the bench. Work in progress. Not much else to report on, working tomorrow and Monday in the In-School-Suspension room. Should be fun.

[Firedrake]

Well, at least you gotta be big enough to scare the kids on "in-school suspension"! <grin> Solid work going on, brother -- sorry I haven't been by much.

[GSant434]

Well, at least you gotta be big enough to scare the kids on "in-school suspension"! <grin> Solid work going on, brother -- sorry I haven't been by much.

Jim anytime you can make it by my small corner of the world wide web, its always welcomed. And yes the hooligans do tend to show a tad more respected to 5'10 235 pound guy sucking down whole eggs and chicken breasts at lunch haha.

Preworkout: Leftover Cuts Stim Pill, 4 Beta Ala9, 16oz Gatorade w/ 1 scoop EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 1 serving of Torrent /w 1 scoop EAA Stack, 2 Uni-Livers

Workout:

Squat
Bar 45 x5
50% 290 x5
Set 1 270 x3
Set 2 305 x3
Set 3 345 x8
Leg+Calf Press
Quad+Ham
Ab/Ad Duction
Seated Calf Raise

Been working on a different stance for squat. Should take some getting used to so in the mean time the numbers may suffer, but in the end I hope the improvement in technique will allow for a more powerful movement.

[GSant434]

Preworkout: Leftover Cuts Stim Pill, 4 Beta Ala9, 16oz Gatorade w/ 1 scoop EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 1 serving of Torrent /w 1 scoop EAA Stack, 2 Uni-Livers

Workout:

Push Press
Bar 45 x5
50% 85 x5
Set 1 130 x5
Set 2 150 x3
Set 3 165 x1
175 x1
185 x1
195 x1
200 x1

With the season approaching I decided to take a good hard look at the progress I've made thus far. This week I'll be actually establishing all my Max weights. I read an question response that Jim posted regarding 5/3/1 in which he stated that if your still making progress with your original calculated weights, there's no need to reset your maxes. So I will keep what I've got down from my initial run and keep working hard. Tapering next week is gonna be much welcomed.

[GSant434]

Preworkout: Leftover Cuts Stim Pill, 4 Beta Ala9, 16oz Gatorade w/ 1 scoop EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 1 serving of Torrent /w 1 scoop EAA Stack, 2 Uni-Livers

Workout:

Deadlift

Bar 45 x5
50% 175 x5
Set 1 260 x5
Set 2 295 x3
Set 3 335 x1
365 x1
405 x1

New record for post surgery strength. Went up easy enough, grip strength is still lacking though. I think I could have pushed it even further but with Rugby practice at 7:30 tonight I went conservative. Absolutely thrilled that I pulled it without major issue. Now to go sweat off 3 pounds running inside.

[T o m m Y]

good work man

[Mattman33]

real good work. keep it up. how is the job search going?

[GSant434]

good work man

Thanks brother just got to keep hammering away.


real good work. keep it up. how is the job search going?

I keep putting apps out and most of the closing dates are in Feb so we'll see. I actually have an interview way up in Kearny tomorrow. They actually called today to schedule it so I don't know what to make of it being on such short notice. As always I've prepared the best of my ability and I'll expect the worst lol.



Preworkout: Leftover Cuts Stim Pill, 4 Beta Ala9, 16oz Gatorade w/ 1 scoop EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 1 serving of Torrent /w 1 scoop EAA Stack, 2 Uni-Livers

Workout:

Bench

Bar 45 x5
50% 120 x5
Set 1 180 x5
Set 2 205 x3
Set 3 230 x1
255 x1
275 x1

275 was work, but it's a new height for me. Didn't push it beyond that with a hard go at Squats tomorrow. So far without absolute max effort I'm sitting at a 680 total with squats to go tomorrow. Will have to adjust the meals and workout around the interview but I'm eager to actually push some big weight.

[T o m m Y]

solid pressing right there.
you looking to compete soon?

[GSant434]

real good work. keep it up. how is the job search going?

And Vineland scheduled me for Wednesday morning at 9:30. I'm pumped



solid pressing right there.
you looking to compete soon?

With the spring Rugby season about to hit full swing I will be practicing or playing Tues, Thurs and Saturdays so I won't be able to give a humble attempt at it til late May or early June. However I am becoming more and more keen to the notion competing. How many weeks out are you from your first meet?

Preworkout: Leftover Cuts Stim Pill, 4 Beta Ala9, 16oz Gatorade w/ 1 scoop EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 1 serving of Torrent /w 1 scoop EAA Stack, 2 Uni-Livers

Workout:

Squat

Bar 45 x5
50% 200 x5
Set 1 320 x5
Set 2 360 x3
Set 3 405 x1
425 x1
455 x1

Hello post surgery PR. Spotter said it was clean parallel and what excites me the most is that it wasn't all that difficult to push back up. I think I have plenty of room for more progress as the months go by. Shut it down regardless because of practice tomorrow afternoon. Going into the weekend and the Deload on a high note. Will be ampping up the focus in two weeks.

[T o m m Y]

Strong squat bro!
Im 6 weeks out tomorrow..

[Mattman33]

And Vineland scheduled me for Wednesday morning at 9:30. I'm pumped



just getting interviews is key. good luck. have you been on an interview before? do you know the basic questions they ask?

[GSant434]

just getting interviews is key. good luck. have you been on an interview before? do you know the basic questions they ask?

Been on a few so far so I'm comfortable with the process and the questions. I'm just looking forward to the opportunities as they present themselves.

[GSant434]

Preworkout: 4 Beta Ala9, 16oz Gatorade w/ 1 scoop EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 1 serving of Torrent /w 1 scoop EAA Stack, 2 Uni-Livers

Workout:

Seated Military Press /w chains

Bar 45 x5
50% 55 x5
Set 1 70 x5
Set 2 90 x5
Set 3 105 x5

Decided to switch things up a bit for the deload week. Did seated Military on the smith machine but added chains in. Weight totals were still as prescribed for the deload week, went for more explosive movements with the light weight. Felt good and controlled. Got in and got out quick

[GSant434]

Preworkout: 4 Beta Ala9, 16oz Gatorade w/ 1 scoop EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 1 serving of Torrent /w 1 scoop EAA Stack, 2 Uni-Livers

Workout:

Deadlifts/w chains

Bar 45 x5
50% 105 x5
Set 1 140 x5
Set 2 175 x5
Set 3 210 x5

Chains and pulled with the 35s being the widest weights used. No box to pull off of so I'm improvising, pulled quickly and kept breaks to a minimum. Off day Wednesday then back at it Thursday afternoon with chest.

[GSant434]

Preworkout: 4 Beta Ala9, 16oz Gatorade w/ 1 scoop EAA Stack
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 1 serving of Torrent /w 1 scoop EAA Stack, 2 Uni-Livers

Bench:

Bar 45 x5
50% 70 x5
Set 1 95 x5
Set 2 120 x5
Set 3 145 x5

Squat

Bar 45 x5
50% 115 x5
Set 1 155 x5
Set 2 190 x5
Set 3 230 x5



Nice and easy on the recovery for both days. The lack of updates has good news to it. I've landed my first big boy gig in North Jersey. Getting ready to move up north to Hudson county sometime this week and I will be scouting the area out for a new gym.

[GSant434]

Preworkout: Leftover Cuts Stim, 5 Beta Ala9, 16oz Gatorade w/ 1 scoop EAA Stack, N1T
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 1 serving of Torrent /w 1 scoop EAA Stack, 2 Uni-Livers

Military Press

Bar 45 x5
50% 90 x5
Set 1 115 x5
Set 2 135 x5
Set 3 155 x9

DB Military Press
Laterals/Rear Delts
Tricep Pushdown
Close Grip Bench
Abwork

Time to ramp up the intensity. I've added in some big boys for the fight from here out. Natural Sterol Complex, Iso-Stak and N1T. Calorie intake is gonna increase and I'm looking to put on some solid ass mass over the next few months.

Anyone reading this know of some Animal friendly gyms in the Hudson county area? I'm gonna have to use the school's weight room in the interim, but after I figure out my living situation I'll need to square away the iron.

[GSant434]

Preworkout: Leftover Cuts Stim, 5 Beta Ala9, 16oz Gatorade w/ 1 scoop EAA Stack, N1T
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 1 serving of Torrent /w 1 scoop EAA Stack, 6 Uni-Livers

Deadlift

Bar 45 x5
50% 180 x5
Set 1 235 x5
Set 2 270 x5
Set 3 305 x7
Bent Over Rows
Chip Ups
Good Mornings
Hanging Leg Raises

The biggest issue remains a lack of grip strength. Fatigue kicks in after only a few reps and I know my back and legs aren't even taxed yet. I've also been pulling with the 35s to compensate for the lack of a box for deficit pulls.

Bench
Bar 45 x5
50% 120 x5
Set 1 160 x5
Set 2 185 x5
Set 3 210 x10 (Pause at Bottom)
Incline DB Press
Flys
Barbell Curls
Preacher Curls
Dips

Chest feeling much stronger, those paused reps are an absolute bitch but still manged to knock out 10.

Squat
Bar 45 x5
50% 200 x5
Set 1 255 x5
Set 2 300 x5
Set 3 335 x10
Leg+Calf Press
Quad Ext & Ham Curl
Ab/Ad Duction
Seated Calf Raise

Went in knocked out 10 and moved on. Definitely keeping focus on low depth. I'd rather struggle with less weight going too low than pile it on and not move more than half the way down.

[GSant434]

Well my move up north is complete. After a fiasco that was getting utilities hooked up, a computer on the fritz among others I'm back up and running on the forum. I've been hammering away at my 5/3/1 program even without the updates.

I've settled into having my first big boy job up in North Jersey. To keep my cost of living down I've been training at the school's weightroom after school. It has the bare essentials and for this routine it's all I need.

Continuing on with BBB after having some more varied exercises in while I was still attempting to play Rugby down south. That goal will have to wait. Will be hitting it hard again on Monday. Will hopefully be attempting to vary the training locals a bit. Being up north I'd love to be able to take advantage and get a session or two in at Skibas, Diamond Gym or Big D's stomping ground at the IronLion. We'll see what happens.

Diet has steadily been improving. Staying north of 3k calories and trying to do so fairly cleanly. Chicken, Steak, Tilapia, Tuna, Rice, Yams, Whole Wheat, Spinach, Yogurt and protein bars fill my fridge freezer and pantry.

I've added Atomic 7 to the arsenal now that I'm running low on BCAA Stack and I have some Rage on hand for the next cycle. Maybe ramping up the supplements pretty heavily now that I have the financial means to do so and a diet that will excel from it. Looking at that calendar and I'm gonna give my first power lifting meet ago. If for no other reason than to break my own PRs in a big way.

[GSant434]

Preworkout: Leftover Cuts Stim, 5 Beta Ala9, 16oz Gatorade w/ 1 scoop EAA Stack, N1T, 4 Uni-Livers
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 1 serving of Torrent /w 1 scoop EAA Stack, 4 Uni-Livers

Internal/External Rotation

Military Press

Bar 45 x5
50% 90 x5
Set 1 115 x3
Set 2 135 x3
Set 3 165 x8

All done using the Fat Bar
Standing Military Press superset with Dips 5x10
Skull Crushers superset with Barbell Curl
Abwork

With rugby on the backburner thanks to the move north I've subbed the Military Press back in. Push Press is most certainly going back in after June because the carry over into lifting for Lineouts was easy to see. Definitely know that my shoulders are feeling stronger and I have less ease of subluxation since I started the BBB variation on 5/3/1. Can't wait to hit Deads tomorrow.

[GSant434]

Preworkout: Leftover Cuts Stim, 5 Beta Ala9, 16oz Gatorade w/ 1 scoop EAA Stack, N1T, 4 Uni-Livers
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 1 serving of Torrent /w 1 scoop EAA Stack, 4 Uni-Livers

Deadlift

Bar 45 x5
50% 185 x5
Set 1 260 x3
Set 2 295 x3
Set 3 335 x8

Deficit Deadlift superset with Dips 5x10
Bent Over Rows
Good Mornings
Hanging Leg Raises
Yoga

[GSant434]

Preworkout: Leftover Cuts Stim, 5 Beta Ala9, 16oz Gatorade w/ 1 scoop EAA Stack, N1T, 4 Uni-Livers
Intra: 32oz Gatorade/w 1 serving BCAA Stack
Post: 1 serving of Torrent /w 1 scoop EAA Stack, 4 Uni-Livers

Bench

45 x5
125 x5
175 x3
200 x3
225 x13
255 x1
275 x1

5 Sets of 10:
Bench@50%/Superset with Pulldowns
Arms&Forearms


Squat
45 x5
200 x5
285 x3
325 x3
365 x8
405 x1
455 x1

Squat@50%
Leg Ext & Curls
Calves

Decided to hit a few heavy singles going into this week. Definitely feeling stronger, but I'm still not happy with my chest. Granted I'm pressing weights now that are far beyond anything I've had in the past, but I can't be content with the totals when they're that far behind my deads and squats. Still, progress is a process. Just have to keep grinding away. Legs on the other hand have continued to improve. Without a training partner I'm relying solely on feel to know that I'm hitting proper depth but I'm hoping this is only a benefit come meet time.



Deficit Deadlift superset with Dips 5x10
Bent Over Rows
Good Mornings
Hanging Leg Raises
Yoga[/QUOTE]

[GSant434]

Military Press

45 x5
90 x5
140 x5
155 x3
175 x8

5x10 Standing Military @ 50% superset with Pulldowns
Bis/Tris
Abwork


Deadlift

45 x5
185 x5
275 x5
315 x3
350 x8

5x10 Deadlifts 50% at deficit superset with Dips
Good Mornings
Anterior Delts
Shrugs
Hanging Leg Raises

Bench
45 x5
125 x5
185 x5
215 x3
240 x8

5x10 Bench superset with Pulldowns
Bi/Tri
Abs


Squats will be done on Saturday. Feeling run down this week so I'm listening to by body and taking the extra day off. Definitely look forward to DELOADing like none other next week. I may just take that time to plan out the next 8 weeks. I'm gonna go after the WNPF NJ State championships, if for no other reason than to test myself against my biggest opponent and critic...me.

[GSant434]

Squats

45 x5
200 x5
305 x5
345 x3
385 x7

Squat 5x10 ss/
Leg Machine Calf Press ss/
Dips 5x7

Bike for 20


I'm slowly decreasing my bitchassery by increase the number of reps on my Dips per week. I definitely feel the carryover of the healthy shoulder stabilization on the bench and military press. Of course the season's changing and with it comes my yearly bout with allergies. I will be down for the count this week. Hopefully be recovered in time for the 6th round next week.

[C.Coronato]

Looking good G. Good luck with the allergies, i know they are always tough. How is everything else my man?

[GSant434]

Looking good G. Good luck with the allergies, i know they are always tough. How is everything else my man?

Other than that my brother life is going well. Finally got a job and I'm looking to step on the power lifting stage in June. Just ordered a new round of supps after stocking the freezer. It is gonna be an all out assault on food from here til June 5th. Gonna be a fun ride.

[GSant434]

I'm stepping out on the power lifting stage on Sunday June 5 for the WNPF. 48 days of training left.

The Diet & Supps:
(All Meals Prepared Sunday afternoon)

7am: Wake Up
- Shake: 1 Cup Oats, 2 Scoops Ultra Whey Pro, 2tbs Natty Peanut Butter, 8oz Whole Milk
- Pak, Omega, 5 Uni-Liver

9:30am: Work & Meal two
- 6oz Grilled Chicken & 1/2 Cup Brown Rice
- 5 Uni-Liver

11:30am
- 2 Servings Yogurt with Protein Bar
- 5 Uni-Liver

1:30pm
- 6oz Grilled Chicken & 1/2 Cup Brown Rice
- 5 Uni-Liver, 1 Iso-Stak


2:45pm/3:00pm
- Stak
- Pump (minus Stim) & Rage
- BCAA Stack, 5 Beta Ala9, Gatorade Powder

3:15pm
- Bike Warmup & Stretch

3:30pm
- Workout
- Atomic 7, Gatorade

5:00pm
- PWO: 1 Serving Torrent, 1 Serving EAA,
- 5 UniLiver, Flex

6:00pm
- 8oz Top Sirloin 1 Cup Broccoli
- 5 UniLiver

8:30pm
- 6 Eggs (3 Whole, 3 Whites), 2oz Almonds, 2tbs Natty Peanut Butter
- 5 UniLiver

10:00pm
- ZMA & N1T

11:00pm
- Sleep

[GSant434]

Squats

45 x5
200 x5
270 x5
310 x5
355 x10

Squats 5x10 superset with dips
Leg Press 3x10
Front Power Squat 3x10
Quad Extensions/Ham Curls Superset 2x8+4 Forced Negatives
Calf Press 3x10
Seated Calf Raise 2x10

Yes I went megaton with volume, yes Doms set in a few hours after working out, yes it feels fucking glorious. Got some training in with one of my boys from college who strictly body builds. Said he wanted to actually lift heavy for a change. I put him through 5/3/1 legs. I may have converted him haha.

Bench Tuesday

Warmup: Internal/External Rotation 2x15

45 x5
125 x5
165 x5
190 x5
215 x15

Bench 5x10 from safety bars superset with Pulldowns (because I'm still too much of a weak bitch to do pull ups.)
Incline CGBP 3x10
Laying Cross Cable 2x10
Standing Fat Barbell Curls 3x10
Hammer DB Curl 3x10
Machine Preacher Curl 2x10

My Bench is still pitiful. I will be seeking out the help/expertise of other to correct this. Until then I will still blast away with relentless anger over my inability to progress more rapidly.

[Polk17]

Good shit in here man... I feel you on the bench, I am the same way... Keep working brother...

[GSant434]

Bike 45min
1 Serving BCAA Stack
2 Creatine Chews

Just hit some light light cardio upon waking.

Legs were still aching something fierce from the volume of Monday's workout. Giving Pump a break on non-workout days and sticking with some plain creatine mono.

[GSant434]

Deadlift (using 35s for deficit)

45 x5
190 x5
245 x5
285 x5
325 x8

Deadlifts 5x10 superset with Dips
Bent Over Row
Good Mornings
Hip Thrusters

Military Press

45 x5
90 x5
125 x5
140 x5
160 x8

Military Press 5x10 superset with Pulldowns
Machine Lat Raise
Anterior Delt Fly

[Polk17]

Deadlift (using 35s for deficit)

45 x5
190 x5
245 x5
285 x5
325 x8

Deadlifts 5x10 superset with Dips
Bent Over Row
Good Mornings
Hip Thrusters

Military Press

45 x5
90 x5
125 x5
140 x5
160 x8

Military Press 5x10 superset with Pulldowns
Machine Lat Raise
Anterior Delt Fly

So you are using deficit pulls as your main lift, instead of regular deads?

[GSant434]

So you are using deficit pulls as your main lift, instead of regular deads?

Yeah I wanted to work on a longer stroke/range of motion/whatever you want to call it. I've changed it back to 45s for normals deads had have felt much stronger. I'll stick with this deficit pulling til the end of this cycle then I'll move back to 45s for the last one before my first meet in June. Up til two months ago when I was living back south jersey I was gearing up for the spring Rugby Season, I had substituted the Push Press in for Military Press with much success. I'm all for 5/3/1 but I feel that adapting it to the individual needs is key.

[GSant434]

Squats

45 x5
205 x5
290 x3
330 x3
375 x6


Squats 5x10 superset with dips
Seated Calf Raise 2x10

Shut it down because I felt tightness in my left hip. I wanted 375x8, guess its better to play it safe and shoot for 395 for good reps next week. Will stretch, foam roll, ice and stim machine it tomorrow. Using all the tools at my disposal.

Bench Tuesday

Warmup: Internal/External Rotation 2x15

45 x5
125 x5
180 x3
205 x3
230 x10

Bench 5x10 from safety bars superset with Pulldowns
Incline CGBP 3x10
Machine Chest Fly 3x10
Standing Fat Barbell Curls 2x10
Hammer DB Curl 3x10
Machine Preacher Curl 3x10

In dire need of help on bench technique. I can't find a form that feels A comfortable, or B effective. Off day tomorrow, looking to get back on track with deads on Thursday.

[GSant434]

Hip was still bothering me yesterday so I decided against pulling. What did I do instead? Went to see Snoop in Montclair. Gonna push it today if the hip feels good during warmups.

[Bruiser]

Have you tried eating honey that's local? It helps tremendously with allergies. It's what got me off allergy medicine altogether.

[T o m m Y]

Solid work going on in here..
How much have your lifts increased after 6 cycles?

[GSant434]

Have you tried eating honey that's local? It helps tremendously with allergies. It's what got me off allergy medicine altogether.

I have heard that before. I am gonna definitely give it a go. How much and how often?


Solid work going on in here..
How much have your lifts increased after 6 cycles?

I will see on June 5th. As of this coming Cycle's 1 week I will be repping out what were my post surgery maxes.

[GSant434]

Deadlifts
Bar 45 x5
50% 190 x5 190
Set 1 265 x3
Set 2 305 x3
Set 3 340 x6

Military
Bar 45 x5 45
50% 90 x5 95
Set 1 135 x3
Set 2 150 x3
Set 3 170 x6

Knew I wasn't gonna be able to train on Saturday so I manned up and hit both. I was smoked afterward so I went with the "I'm not doing Anything" accessory work. Rested and iced the Hip up this weekend. Gonna see how it feels tonight as I head up to our Big D's new lair for some Squats.

[Polk17]

Strong work in here man... Must be nice to live up there where all this shit goes down...

[GSant434]

Strong work in here man... Must be nice to live up there where all this shit goes down...

Absolutely sir. I am definitely fortunate to have the means and access to some of our more distinguished members. After talking to D the choice was a no brainer. You want to move big weight? Learn the those that have. Nothing against the average man, because I still consider myself that in many ways, but very few people achieved great things by just doing the norm. I'm a strong believer that if you want to continue to progress you have to continue to challenge yourself. I wanna go where the big boys are push myself til I can join them.
__________________________________________________ _____________________________________________

Trained at 7:30pm at the New Iron Lion, home of our own large mammal Big D. Let me first say thank to him for letting me get a real workout in. First time on a monolith, first time using a real powerlifting belt. Definitely was feeling the extra motivation to preform. Had an extra meal in my stomach from training a bit later in the day, but more than anything I think I nailed the timing right for the supps.

4:45pm - Tuna Wrap
6:45pm - Gatorade+EAA Stack+Stak
7:00pm - Pump+Rage
7:30pm - Squats 1+ Week

Bar 45 x5
50% 200 x5
Set 1 310 x5
Set 2 350 x3
Set 3 395 x9

5x10 Squats@225
3x10 Hamstring Curls

Holy fuck that felt awesome. I also came close to throwing up after the auxiliary squats but that is a big time PR for me. Helps when you've got a champion over your shoulder pushing you, big thanks to our man Big D again for the added motivation. Came home just in time to watch Swisher send the Yanks into the lead before The Hammer of God shattered another bat. Mariano Rivera is responsible for more deforestation than other human haha.

Hoping like all hell I can get some carry over today. Bench today. Got to keep grinding.

[Big D]

Trained at 7:30pm at the New Iron Lion, home of our own large mammal Big D. Let me first say thank to him for letting me get a real workout in. First time on a monolith, first time using a real powerlifting belt. Definitely was feeling the extra motivation to preform. Had an extra meal in my stomach from training a bit later in the day, but more than anything I think I nailed the timing right for the supps.

4:45pm - Tuna Wrap
6:45pm - Gatorade+EAA Stack+Stak
7:00pm - Pump+Rage
7:30pm - Squats 1+ Week

Bar 45 x5
50% 200 x5
Set 1 310 x5
Set 2 350 x3
Set 3 395 x9

5x10 Squats@225
3x10 Hamstring Curls

Holy fuck that felt awesome. I also came close to throwing up after the auxiliary squats but that is a big time PR for me. Helps when you've got a champion over your shoulder pushing you, big thanks to our man Big D again for the added motivation. Came home just in time to watch Swisher send the Yanks into the lead before The Hammer of God shattered another bat. Mariano Rivera is responsible for more deforestation than other human haha.

Hoping like all hell I can get some carry over today. Bench today. Got to keep grinding.

great to meet ya bro.. and any time ya wanna come train just come up..

[Polk17]

Absolutely sir. I am definitely fortunate to have the means and access to some of our more distinguished members. After talking to D the choice was a no brainer. You want to move big weight? Learn the those that have. Nothing against the average man, because I still consider myself that in many ways, but very few people achieved great things by just doing the norm. I'm a strong believer that if you want to continue to progress you have to continue to challenge yourself. I wanna go where the big boys are push myself til I can join them.
__________________________________________________ _____________________________________________

Trained at 7:30pm at the New Iron Lion, home of our own large mammal Big D. Let me first say thank to him for letting me get a real workout in. First time on a monolith, first time using a real powerlifting belt. Definitely was feeling the extra motivation to preform. Had an extra meal in my stomach from training a bit later in the day, but more than anything I think I nailed the timing right for the supps.

No doubt man... I only know two ppl on the FORVM who live near me... I train alone ALWAYS... And as you know I'm sure, ppl who train and live lime us... Most don't understand, let alone be able to keep up, or push us... Keep grinding man... That PR is impressive... Always surprising to see what we can do sometimes when everything falls in place...

[GSant434]

Bench

45 x5
125 x5
190 x5
215 x3
240 x1
265 x1
285 x1

Not bad for a few heavy singles. Still waiting to see what tweaks can be made to up the total for the comp.

Military press

45 x5
90 x5
140 x5
160 x3
180 x1
205 x1

Hello new PR.

Deadlifts

45 x5
190 x5
285 x5
325 x3
365 x1
405 x1
455 x1
500 x1 D said it was close. Guess I'll just have to pull it in June for the judges official ruling.
365 x10or11

Prowler sprints
3x100 yards

Prowler suicides
3 x 150 yards

I ventured north to the New Iron Lion with the intention of just pulling my '1' week for max reps at 365, invoking the "I'm not doing shit" accessory work then heading further north to my buddy's place in Ramsey for some Cinco De Mayo shenanigans.

What actually went down was something along these lines (Liberally paraphrased):
Me: What do you think?
Big D: I think you should pull the 365 once and see how quick it flies up and decide on a few heavy singles from there.
Me: (Post 365) That felt good
Big D: Use the chalk and go 405
Big D: (Post 405) 455 Let's go, right now, do it
Big D: (Post 455) 500. Do it, Do it, you won't. I'll crank the belt another notch tighter. Go for it
Big D: (Post 500) Now if you were really a man you'd pull the 365 for max reps.
Big D: (Post 365) Hey you should stretch out, and by stretch out I mean do some Prowler sprints me and see if you can avoid projectile vomiting all over the parking lot.

[Big D]

Bench

45 x5
125 x5
190 x5
215 x3
240 x1
265 x1
285 x1

Not bad for a few heavy singles. Still waiting to see what tweaks can be made to up the total for the comp.

Military press

45 x5
90 x5
140 x5
160 x3
180 x1
205 x1

Hello new PR.

Deadlifts

45 x5
190 x5
285 x5
325 x3
365 x1
405 x1
455 x1
500 x1 D said it was close. Guess I'll just have to pull it in June for the judges official ruling.
365 x10or11

Prowler sprints
3x100 yards

Prowler suicides
3 x 150 yards

I ventured north to the New Iron Lion with the intention of just pulling my '1' week for max reps at 365, invoking the "I'm not doing shit" accessory work then heading further north to my buddy's place in Ramsey for some Cinco De Mayo shenanigans.

What actually went down was something along these lines (Liberally paraphrased):
Me: What do you think?
Big D: I think you should pull the 365 once and see how quick it flies up and decide on a few heavy singles from there.
Me: (Post 365) That felt good
Big D: Use the chalk and go 405
Big D: (Post 405) 455 Let's go, right now, do it
Big D: (Post 455) 500. Do it, Do it, you won't. I'll crank the belt another notch tighter. Go for it
Big D: (Post 500) Now if you were really a man you'd pull the 365 for max reps.
Big D: (Post 365) Hey you should stretch out, and by stretch out I mean do some Prowler sprints me and see if you can avoid projectile vomiting all over the parking lot.



bahahahhahahaha YES!!!!

[GSant434]

bahahahhahahaha YES!!!!

I stand by the paraphrased accuracy haha.

[GSant434]

DELOADING hard, and I mean like MCATS hard.

Squat

45 x5
135 x5
185 x5
205 x5
250 x5

Leg Press 5x10 Superset with Calf Press
35 minutes on the bike

Torrent Post with 8oz steak & cup of veggies an hour after.

[Big D]

DELOADING hard, and I mean like MCATS hard.

Squat

45 x5
135 x5
185 x5
205 x5
250 x5

Leg Press 5x10 Superset with Calf Press
35 minutes on the bike

Torrent Post with 8oz steak & cup of veggies an hour after.

dont stress yourself too hard on these haha

[GSant434]

Deadly Deload of Death Continues

BenchoRama

45 x5
85 x5
115 x5
135 x5
165 x5

Bench (flatback) 5x10 superset with Bent over Fatbar BB Rows
Floor DB Press 3x10
Hammer Curls
Tricep Press downs
Static Contraction Curls

Treadmill walking BPM ~130 for 35 minutes

[Big D]

Deadly Deload of Death Continues

BenchoRama

45 x5
85 x5
115 x5
135 x5
165 x5

Bench (flatback) 5x10 superset with Bent over Fatbar BB Rows
Floor DB Press 3x10
Hammer Curls
Tricep Press downs
Static Contraction Curls

Treadmill walking BPM ~130 for 35 minutes


or these....

[GSant434]

Deadly Deload of Death Continues

BenchoRama

45 x5
85 x5
115 x5
135 x5
165 x5

Bench (flatback) 5x10 superset with Bent over Fatbar BB Rows
Floor DB Press 3x10
Hammer Curls
Tricep Press downs
Static Contraction Curls

Treadmill walking BPM ~130 for 35 minutes


or these....


Bro that's why it's listed as the "Deadly Deload of Death". Shit shit is serious hahaha.

[GSant434]

Double Duty

Deadlifts

45 x5
150 x5
190 x5
190 x5
230 x5

Military

45 x5
55 x5
75 x5
95 x5
115 x5

Back on the grind hard with 3 weeks of prep left tomorrow.

[GSant434]

Life is never easy, and is it never to be taken for granted. Over the weekend I learned one of my oldest friends from childhood was severely injured in an accident. It happened late Thursday night while he was coming home from work at PARX casino outside of Philly. A truck turned on Street road without looking and collided with him head on. My friend is fighting for his life now in the ICU. Visiting him and his family over the weekend was bittersweet. We hadn't seen each other much since college. Our lives took us in different directions and places. But being there all those memories of little league games, stupid stunts and sleepovers came rushing back to me. The doctors have given him a lottery chance to survive. But we have hope, we have faith, and we believe he will make it through this. As focused as I am on my training and the competition coming up, this has been a real wake up call to me. I look to continue my prayers and my training going forward in the next two weeks. I know he wants me living my life and doing what I love, and for the time being that is my best way to honor him. So I will continue on and I will not stop hoping for a miracle.

[GSant434]

Revised Diet & Supps:

7am: Wake Up
- Shake: 1 Cup Oats, 2 Scoops Ultra Whey Pro, 2tbs Natty Peanut Butter, 8oz Whole Milk
- Pak, Omega, 6 Uni-Liver, 12 mg Boron
- Add in Creatine Chews on Off Days

8:30am:
- M-Stak (Minus Stim)

9:30am: Work & Meal two
- 6oz Grilled Chicken & 1/2 Cup Brown Rice
- 5 Uni-Liver

11:30am
- 2 Servings Yogurt with Protein Bar
- 6 Uni-Liver

1:30pm
- 8oz Tuna Salad on Whole Wheat Wrap
- 6 Uni-Liver


2:45pm/3:00pm
- Stak
- Pump (minus Stim) & Rage & M-Stak Stim
- EAA Stack, 6 Beta Ala9, Gatorade Powder

3:15pm
- Warmup & Foam Roll

3:30pm
- Workout
- Atomic 7, Gatorade

5:00pm
- PWO: 1 Serving Torrent, 1 Serving EAA,
- 6 UniLiver, Flex

6:00pm
- 8oz Top Sirloin 1 Cup Broccoli
- 6 UniLiver

8:30pm
- 6 Eggs (3 Whole, 3 Whites), 2oz Almonds, 2tbs Natty Peanut Butter
- 6 UniLiver, Pak

10:00pm
- ZMA & N1T Add in Creatine Chews on Off Days

11:00pm
- Sleep

[Polk17]

Revised Diet & Supps:

7am: Wake Up
- Shake: 1 Cup Oats, 2 Scoops Ultra Whey Pro, 2tbs Natty Peanut Butter, 8oz Whole Milk
- Pak, Omega, 6 Uni-Liver, 12 mg Boron
- Add in Creatine Chews on Off Days

8:30am:
- M-Stak (Minus Stim)

9:30am: Work & Meal two
- 6oz Grilled Chicken & 1/2 Cup Brown Rice
- 5 Uni-Liver

11:30am
- 2 Servings Yogurt with Protein Bar
- 6 Uni-Liver

1:30pm
- 8oz Tuna Salad on Whole Wheat Wrap
- 6 Uni-Liver


2:45pm/3:00pm
- Stak
- Pump (minus Stim) & Rage & M-Stak Stim
- EAA Stack, 6 Beta Ala9, Gatorade Powder

3:15pm
- Warmup & Foam Roll

3:30pm
- Workout
- Atomic 7, Gatorade

5:00pm
- PWO: 1 Serving Torrent, 1 Serving EAA,
- 6 UniLiver, Flex

6:00pm
- 8oz Top Sirloin 1 Cup Broccoli
- 6 UniLiver

8:30pm
- 6 Eggs (3 Whole, 3 Whites), 2oz Almonds, 2tbs Natty Peanut Butter
- 6 UniLiver, Pak

10:00pm
- ZMA & N1T Add in Creatine Chews on Off Days

11:00pm
- Sleep

Solid... How much are you planning on cutting or gaining if any?

[GSant434]

Solid... How much are you planning on cutting or gaining if any?

I literally want to weigh in as close to 242 as possible the day before. Eat my face off the night of bury some big numbers that Sunday. I was at 230 when I wrote the diet up originally a little while back and I was gaining slowly. Now closer to the meet I'm dropping out the post workout cardio to almost nothing more than a few minutes of light bike work. I feel as if I would have lost strength cutting back down to 220.

The sucking at life will be the cardio and cutting that comes after my planned off week post meet. I am gonna attempt to drop some serious weight as I transition into the summer and hopefully preparing to go back to Men's League Rugby Union. Oh how I don't miss suicides haha.

[Big D]

I literally want to weigh in as close to 242 as possible the day before. Eat my face off the night of bury some big numbers that Sunday. I was at 230 when I wrote the diet up originally a little while back and I was gaining slowly. Now closer to the meet I'm dropping out the post workout cardio to almost nothing more than a few minutes of light bike work. I feel as if I would have lost strength cutting back down to 220.

The sucking at life will be the cardio and cutting that comes after my planned off week post meet. I am gonna attempt to drop some serious weight as I transition into the summer and hopefully preparing to go back to Men's League Rugby Union. Oh how I don't miss suicides haha.

PROWLER SUICIDES!!!!!! yessssssssss
youre ready my dude... youre gunna tear that shit up... 242 is more fun than 220 anyway hahaha
thanks for the suprise

[T o m m Y]

clear your box bro,lol.

[Polk17]

I literally want to weigh in as close to 242 as possible the day before. Eat my face off the night of bury some big numbers that Sunday. I was at 230 when I wrote the diet up originally a little while back and I was gaining slowly. Now closer to the meet I'm dropping out the post workout cardio to almost nothing more than a few minutes of light bike work. I feel as if I would have lost strength cutting back down to 220.

The sucking at life will be the cardio and cutting that comes after my planned off week post meet. I am gonna attempt to drop some serious weight as I transition into the summer and hopefully preparing to go back to Men's League Rugby Union. Oh how I don't miss suicides haha.

I c... Plan looks good, as does the Rugby... Always good to stay active, competitive and athletic... What are you projecting numbers wise?

[T o m m Y]

What meet you doing bro?

[GSant434]

I c... Plan looks good, as does the Rugby... Always good to stay active, competitive and athletic... What are you projecting numbers wise?

My lasts squat workout for reps I knocked out 395 for 10 which D called my depth even a bit too low on. I've knocked out 455 for a single without issue, so hopefully somewhere between 475-500.

My bench sucks, has always sucked, but one day will suck no more. I blame growing up an uneducated soccer player as the downfall for this. That pause I think is gonna hurt me. I've used a 2.5 pound plate on my chest in stead of a board since I didn't have access and got 275. Anything close or north of it is a win.

Deads are the wildcard. With the encouragement of Big D a few weeks back I got 500 up, but it was hell. So I think the projections of 475-500 from squat are the goal here as well.

1200 is acceptable. 1225 is reasonable and 1295 would be the novice raw record at 242...not that I checked or anything haha.

[GSant434]

What meet you doing bro?

WNPF in Bordentown on June 5th. It's literally in my backyard so I can load up on mom's cooking after the weigh in which is a plus.

[T o m m Y]

WNPF in Bordentown on June 5th. It's literally in my backyard so I can load up on mom's cooking after the weigh in which is a plus.

haha,thats awsome..
There is one july 9th in edison im looking at..

[Polk17]

My lasts squat workout for reps I knocked out 395 for 10 which D called my depth even a bit too low on. I've knocked out 455 for a single without issue, so hopefully somewhere between 475-500.

My bench sucks, has always sucked, but one day will suck no more. I blame growing up an uneducated soccer player as the downfall for this. That pause I think is gonna hurt me. I've used a 2.5 pound plate on my chest in stead of a board since I didn't have access and got 275. Anything close or north of it is a win.

Deads are the wildcard. With the encouragement of Big D a few weeks back I got 500 up, but it was hell. So I think the projections of 475-500 from squat are the goal here as well.

1200 is acceptable. 1225 is reasonable and 1295 would be the novice raw record at 242...not that I checked or anything haha.

Thats fuckin awesome man.... I am the exact same way... I think we would be really close, except I think I would pull in the 550 range, and squat in the 450 range... Best of luck to you man... I am looking forward to hearin about how your first experience goes, because I am going to be lookin to compete sometime soon...

[Big D]

My lasts squat workout for reps I knocked out 395 for 10 which D called my depth even a bit too low on. I've knocked out 455 for a single without issue, so hopefully somewhere between 475-500.

My bench sucks, has always sucked, but one day will suck no more. I blame growing up an uneducated soccer player as the downfall for this. That pause I think is gonna hurt me. I've used a 2.5 pound plate on my chest in stead of a board since I didn't have access and got 275. Anything close or north of it is a win.

Deads are the wildcard. With the encouragement of Big D a few weeks back I got 500 up, but it was hell. So I think the projections of 475-500 from squat are the goal here as well.

1200 is acceptable. 1225 is reasonable and 1295 would be the novice raw record at 242...not that I checked or anything haha.

you better pull 5 motherfucker

[GSant434]

As per your logic, that is going to require me crush a metric fuckton of Captain Morgan...I think I'm ok with that.

[Big D]

As per your logic, that is going to require me crush a metric fuckton of Captain Morgan...I think I'm ok with that.

captain and diet... as to make sure you make weight haha

[GSant434]

captain and diet... as to make sure you make weight haha

I might have had more than Eleventeen of them this weekend.

Those of you who actually visit this Journey may have noticed that I haven't updated with any numbers in over a week. Not to say I haven't been kicking my ass training, but that I have had alot of catch up to do at work that has comes as a result of the tragedy I spoke of earlier.

Over a week ago one of my oldest and dearest friends was in a motorcycle accident. I learned early Friday morning that they were going to take him off life support so I took off work to head home to say goodbye. I have lost friends and I have lost family before, it never get's easier seeing someone you care about laying in a bed, a shell of the person they were. I am thankful however that despite his injuries there was some bit of him left enough to realize I was in the room. I know he heard me. I know he watches over me now. I take comfort in the memories we shared and I know that I will be there for his son when he's born this September. R.I.P. JAB 5/20/11

Later that night I set out with my girl to the marriage of one of my Fraternity brothers to one of her Sorority sisters. The wedding was beautiful and the reception was glorious and bar afterwards was amazing. Saturday morning I traveled back west across 195 to see my parents. Before heading down to AC for a friend's 25th birthday party. The room was stocked with food and booze and I got my picture taken with The Hoff himself. Yes David Hasselhoff with whom I did end up bullshitting for a good 5 minutes. Once I figure out my password I will post pictures so as to avoid Negs.

You may be asking yourself how could I go from bedside to barside within 12 hours? Because of those life experiences and my own training as a counselor I have been able to come to a better understanding of my own grieving process. For me being around people I care about when feeling so low is a surefire way to try and enjoy life, instead of sulk. I have learned to take the necessary steps to appreciate the good things in life when tragedy happens. As I continue to mature I come to accept that death is unavoidable, and rather than focus on the thought of what was lost, I choose instead to celebrate their life. I have lost a great friend, there is no denying that. When the time comes for his memorial services I will seek out that closure with my friends and his family.
But I refuse to believe that sitting around feeling sorry for myself and the situation is the best way to honor his memory.

[Big D]

I might have had more than Eleventeen of them this weekend.



if that is how you need closure i am noone to judge. i am sorry for your loss bro

[Polk17]

Well said bro... Sorry about your loss man... All we can do is make the most of our time before we go home...

[GSant434]

if that is how you need closure i am noone to judge. i am sorry for your loss bro


Well said bro... Sorry about your loss man... All we can do is make the most of our time before we go home...

Thank you for the support guys. Now how bout some numbers?
I decided to give the shoulders a break. This week I'm going Squat Monday, Bench Wed, Deads Friday

Squats
135 x5
225 x3
315 x3
375 x1
425 x1
465 x1

I felt like crap with no energy and as I told D I had 9th graders listening to the Black Eyed Peas. By no means Ideal conditions, but hey the weight went down and then back up so I'll take it.

Yesterday with the day off I took a Hot Yoga class. Holy fuck was it hot. Overall a mixed experience. First half hour was awesome but beyond that because I was sweating so profusely I was almost getting a pump in my biceps during some of the holds. I was squeezing so damn hard to hold the stretch on the lower body my upper was tightening up. I did feel pretty damn relaxed after which was nice.

Hitting the Bench today.

[Big D]

get your numbers and well discuss openers and 2nds and also your workouts leading up to the meet.

[GSant434]

Bench Day

Pre: Gatorade w/1 scoop EAA Stack, 5 Beta Ala9, Rage+Pump(-Stim+M-Stak's Stim)
Intra: Gatorade w/1 scoop Atomic 7
Post: Torrent w/1 scoop BCAA Stack

Warmup

130 x5
195 x5
220 x3
245 x1
245 x1
265 x1

All singles fully paused. Hit 245 x2 because the first one was ugly, not that my technique isn't ugly to start with.
265 felt good even with the pause. Off today, then deads tomorrow. Belt is feeling a little bit better. Wet it a few times to break it in. We'll see how the pulling goes tomorrow.

[T o m m Y]

niCe pressin bro.

[GSant434]

niCe pressin bro.

Thank brother. Hopefully I satisfy the demons that are a 500 Squat & Deadlift next Sunday, and then set my sights on a 315 bench. The climb of progress never ends.

[GSant434]

Last Thursday

Deads

135 x5
225 x5
275 x3
315 x3
365 x1
425 x1
465 x1

[GSant434]

This week as per the wisdom of Big D I kept it to light pumping M,T,W this week. I'm off today til Sunday morning at the weigh in. I actually threw in a little fasted cardio (below 120bpm) upon waking monday and tuesday. I checked my weight this morning after only a shake 237.8. Right on target to come in close to under the 242 barrier. Nothing left to do but eat smart, rest up, stretch out and await the shot at glory Sunday morning.

WNPF 242 Novice Raw NJ State Records
Squat: 435 <-----I plan on smoking this
Bench: 350 <-----I have the chest of a former soccer player lol, this one I'm not gonna be able to touch
Deadlift: 500 <-----Would match my all time PR
Total: 1285 <-----With an impressive paused bench PR this may be within reach

Getting excited for Sunday

[Polk17]

This week as per the wisdom of Big D I kept it to light pumping M,T,W this week. I'm off today til Sunday morning at the weigh in. I actually threw in a little fasted cardio (below 120bpm) upon waking monday and tuesday. I checked my weight this morning after only a shake 237.8. Right on target to come in close to under the 242 barrier. Nothing left to do but eat smart, rest up, stretch out and await the shot at glory Sunday morning.

WNPF 242 Novice Raw NJ State Records
Squat: 435 <-----I plan on smoking this
Bench: 350 <-----I have the chest of a former soccer player lol, this one I'm not gonna be able to touch
Deadlift: 500 <-----Would match my all time PR
Total: 1285 <-----With an impressive paused bench PR this may be within reach

Getting excited for Sunday

Tear it up my man...

[Nix0r]

Just saw this thread, noticed we both have meets this weekend. Let's tear shit up!

[Polk17]

???????????????

[GSant434]

I woke up at 7:00am and just about jumped out of bed. While I didn’t drink or over indulge the day before at a friend’s BBQ, I was still cautious about weighing in. I headed to Wawa to stock up on some food. Thankfully the meet was in my backyard of Bordentown. At the sake of doing the “Jersey” thing that’d be exit 7 on the Turnpike lol. Got to the weigh-ins early, sat and watched some ESPN as I waited for the clock to hit 8. Came in at 238, 4 pounds under the limit so with that worry gone it was time to indulge with some turkey on whole what goodness. Relaxed and shot the shit with some of the other competitors til rules were given out at 9. Once it got closer to 10 I downed my Stak and Pump and began warming up. I had consulted with Big D on openers and seconds and settled on 405 for the Squat opener. Being in the 2nd flight I had some time to get focused on the feel of my depth in the warm-ups. Bar for 5, 135 for 5, 225, 315 for 3, 365 for 2. Sat back down sipped on my Atomic 7/Gatorade blend and before I knew it was show time. Poured Rage into my mouth and washed it down as the 2nd flight started.


The adrenaline of hearing my name called was sick, “405 on the bar for Gerald Santoleri.” No nerves just eagerness. Unfortunately I was a little too eager. I twitched my foot and jumped the “Squat” command. Depth wasn’t an issue but I was red lighted none the less. They called him for not starting fully locked out. My only competition in my class also elected to open with a 405 Squat, he ended up being dqed on a count of not fully locking out. While he chose to reattempt 405 to open with I put in 450 confident in how strong I was feeling. He nailed his 2nd lift so the pressure was on me.


No point in being conservative when the adrenaline is pumping. I took my time setting my feet, made sure I was fully locked out and banged it out. Three whites; hello NJ State Record for the Raw Novice class. 1 attempt left and I am amped up. I consulted a few of the other lifters and they all agreed...500 for the 3rd attempt. The record was only temporarily mine as my competitor called for 455 and got it. Now it was a question of how much higher was I going to elevate it. This would set a new PR for me because there would be no bullshitting on legit depth. I tightened up the belt, snapped the ammonia cap and set under the bar. I went down controlled and struggled a bit on the way back up but in the end..3 Whites, hello hallowed ground.

With a 15 minute intermission to change out the monolith for the bench press I got to escape to the crowd to see my parents and the gf. Definitely a sense of calm to see them and knowing they were proud of my work so far.


Next came the Bench Press, which is undoubtedly my weakest list. I chalk it up to having never trained it seriously in high school. I was naïve enough to think a soccer player didn’t need to bench. The most I had put up was 285 in the weightroom and all I kept hearing from other guys who competed was how that pause at the bottom zapped a few pounds off. Opened with a conservative 225. Down, pause, press, rack, three whites. No issue. Feeling good I called for 250 next. Took my liftoff, rack, down, pause, press, rack. No issue. Looking back I realize now that the only thing that kept me smoking a pr was my own self doubt. I called for 275 on the last attempt. Liftoff, rack, down, pause, press, rack. Slower than the others but whites all the way through regardless. Looking back now I should have pushed it a bit harder. The wider bench definitely gave me more than I left out there. My competitor stuck his 330, so I was down 10 pounds 785 to 775.

Cue another 15 minute break then…Deadlift. 425 as agreed upon with the man known as Big D. Chalked up, walked out bam, flew up,

three whites. 465 for the 2nd attempt, three whites. At this point I’m feeling tired, but so is everyone else out there. No excuse to not go for glory. My competitor suck 495 on his last attempt so I knew that if I wanted to close the gap I needed 505. A few weeks back I pulled 500 off the ground for the first time. They announce the 505, crowd is worked up, they love seeing the big weight. I’m amped as my 2nd packet of Rage has kicked in. Belt is locked in, ammonia is crush, chalk is everywhere. Tanked up the air came down quick and started pulling, locked out…red lights. I hitched at the top of my quad and they dqed me.



Disappointing to say the least because I felt it, I locked it out, but the proper form wasn't there. But I went up there without holding back. I wanted that PR. I just came up a little short. Room to learn from the mistakes and time to grow. Shit even Rocky lost his first fight to Apollo. Maybe this short coming is only the stepping stone to future greatness. All in all the experience was amazing. And after I take some time off to do some of that dreaded cardio stuff, I will definitely get back in the saddle for more.

http://www.youtube.com/user/Keyser13?feature=mhee

242lb Raw Novice Division –

Squat: 405x0, 450x1, 500x1
Bench: 225x1, 250x1, 275x1
Dead: 425x1, 4651, 505x0

Total: 1240

[Polk17]

Good shit man... Gotta start somewhere... Now you know what to expect the sky is the limit...

[Nix0r]

Hell yes. 500 on squats at your first meet is no joke.

[GSant434]

Good shit man... Gotta start somewhere... Now you know what to expect the sky is the limit...

Amen to that. Now it's about how I'll smoke those totals for in the next meet.


Hell yes. 500 on squats at your first meet is no joke.

I think I'm gonna end up doing some serious improvement on this. A few other of the competitors think my hamstrings are lacking in comparison to my quads. I'll be concentrating on this weakness, and others in the coming months.

[GSant434]

Well it's a hell of a question. I've taken this past week off completely from everything. I need to let my body rest up. Monday morning I was drained, and the joints were barking a little. I went in for a full body message yesterday and it felt phenomenal. Will be going back for more next week. In the mean time. I'm gonna start back up slow this month. I'll be starting the dreaded AM Cardio next week, followed by some light pump chasing lifting for the rest of June. Then Come the start of July I will have a decision to make. Start cutting weight to become more aesthetically pleasing or restart 5/3/1 for Powerlifting based on my meet totals. We shall see

[C.Coronato]

Keep pushing G. Thats awesome bro, im looking foward to the time when i make it onto the platform for my first PL meet.

[GSant434]

It's been long overdue, but I am finally back. Without getting into too much I had some other things in life take precedence. Now that they're back in order I can get back to posting regularly. My workouts this summer were minimal. Get the work in and get out. Trained with much less frequency then ever so I'm looking forward to getting back into the swing of things. I'm hoping back on 5/3/1 for an indefinite amount of time. I have no plans to compete again in power lifting in the immediate future, but you never know. We'll see how things go. For now it's good to be back

[Big D]

lift heavy shit. that is all

[Polk17]

Good to hear from you brother...

[GSant434]

lift heavy shit. that is all

I may need a few to wash the sand that accumulated in my vag, but rest assured my Stallion brother, It's time to start chasing down some big(ger) numbers. Do I smell a trip up north for session at the Iron Lion?


Good to hear from you brother...

Likewise. When are you stepping out on stage to dominate?

[GSant434]

Well I have a very simple short term goal. Get back into playing shape for our 2nd annual Alumni match down at Rowan Dec 3. The kids that were freshmen in our first full season are now seniors. As such they've started their shit talking and bantering about how this "old man" doesn't have anything left anymore. As such I'll be hopping back on 5/3/1 for a few cycles to get the bone crushing power back for the field. I've also decided to emasculate my self in said training by throwing in sets of BW pullups in between each pressing set. I've been supervising the weightroom again and have a few young iron disciples. Makes me feel damn good to lend them the hand I didn't have in high school.

[Polk17]

Likewise. When are you stepping out on stage to dominate?

5 Weeks out... October 30th... See how it goes...

[GSant434]

Squat:

45 x5
185 x5
255 x3
295 x3
325 x10


Squat 5x10 @ 50% superset with Dips 5x10
Abduction superset Adduction 3x15
Leg Press Calf Raises 3x15
Cable Mountain Climbers 3x10
Bike for 30 minutes BPM ~120

Felt good to have some real structure. I'm gonna play it smart for the time being. Better to start off too light and leave room to re acclimate to my previous strength levels.

[GSant434]

Bench Press

45 x5
120 x5
165 x3
190 x3
215 x10

Bench 5x10 from pins @ 50% superset with 5x5 pullups
Laying Cable Flys 3x10/8/6
Hammer Curls 3x12
Preacher Curls 2x15
Close Push Ups 3x Failure

Yes I have finally started my slow and arduous journey N.O.V. I have begun doing pull-ups. I tell myself that only good things can come from this. Bench felt surprisingly easier than I'm used to. I'm experimenting with varying grip distances, I'll eventually find the sweetspot.

[GSant434]

Cardio:

Steady state cardio for 45 min BPM ~130

Nothing crazy just got in after work and got out in time to watch the Yanks lock up the East. Victory.

[GSant434]

Deadlift

45 x5
185 x5
255 x3
290 x3
325 x12

Deficit Pulls 5x10 @ 50% superset with Dips
Bent Over Rows 3x15
Good Mornings 3x10
Hanging Leg Raises 3x10
Bike for 30 minutes BPM ~120

I have seen the light...and am switching to sumo. In reality I just feel more comfortable with it and I have less pain in the lower back. Also today's reps were belt less and they felt glorious. Only larger weight to follow.

[Big D]

I may need a few to wash the sand that accumulated in my vag, but rest assured my Stallion brother, It's time to start chasing down some big(ger) numbers. Do I smell a trip up north for session at the Iron Lion?



smells about right... we deadlift mondays.. bench tuesdays and speed squat on thursdays with back.

[GSant434]

smells about right... we deadlift mondays.. bench tuesdays and speed squat on thursdays with back.

As always I'm thankful to have a resource at my disposal like you bro. Speaking of which, Box Squats. I've ready article after article on pros and cons. In your opinion, is there reason enough to do them for a raw lifter with no aspirations of getting into geared lifting? Or is the fact that I've started pulling sumo give me reason enough to at least throw in some axillary work with them out wide?

[GSant434]

Push Press
45 x5
85 x5
125 x3
140 x3
155 x8

Pin Press 5x10 superset with Chinups
Anterior/Rear Delt superset
Tricep Pushdown
Close Grip Bench
Abwork

Rolling with the push press vs military because of the carryover it'll give me for lifting in lineouts. The weekend was awesome, out in Hoboken for a few Friday followed by an engagement party Saturday and my cousin's wedding Sunday. In about 1 hour it's Squat's day, most holy of days. Max reps with 315 here we go.

[Big D]

iron lion is calling...

[Polk17]

How's it feel after the time off?

[GSant434]

How's it feel after the time off?

It feels good to be back moving weight. Still getting back into the groove. But it's a welcome change.

[GSant434]

Monday Squat

45 x5
185 x5
255 x3
295 x3
330 x10

Tuesday Bench

45 x5
120 x5
165 x3
195 x3
215 x10

Thursday Deadlift
45 x5
185 x5
255 x3
295 x3
330 x12

Friday Push Press
45 x5
85 x5
115 x3
130 x3
150 x10

Hello seasonal sinus infection. How much have I not missed you. Took all of the past week off as a result. Loaded up on Pak, Flex, Omega, Vit C, Boron & ZMA and am finally back to feeling healthy again this weekend. Not sure If I'm gonna go through the planned deload or if I'm gonna push it and go back to my 1 week.

[Big D]

As always I'm thankful to have a resource at my disposal like you bro. Speaking of which, Box Squats. I've ready article after article on pros and cons. In your opinion, is there reason enough to do them for a raw lifter with no aspirations of getting into geared lifting? Or is the fact that I've started pulling sumo give me reason enough to at least throw in some axillary work with them out wide?

well... for training leading up to this contest i threw in low box squats on my back day because my leg day is geared directly to my pull because it is just a deadlift meet...

a 12 in box is low im not gunna lie but i can 100% say it helpd my deadlift.

about 3 months ago my deadlift came to a skreetching halt.. i couldnt pull for shit so i needed to change some stuff up. so my training partner decided that we needed to start box squatting again... but not heavy and not anywhere near parallel... so thats where the 12 in box came into play.

started with 315 for 8x2
then 335
then 355
then 375
in 4 weeks. all workouts were done to a 12in box and beltless.

this past week i did 405x8x2 and they were smoked.

what i did not mention is that my deadlift has gone through the roof. i just finsihed up my meet prep and smoked my 770 opener.

so yes. box squat. box squat low and beltless.

the end

[GSant434]

well... for training leading up to this contest i threw in low box squats on my back day because my leg day is geared directly to my pull because it is just a deadlift meet...

a 12 in box is low im not gunna lie but i can 100% say it helpd my deadlift.

about 3 months ago my deadlift came to a skreetching halt.. i couldnt pull for shit so i needed to change some stuff up. so my training partner decided that we needed to start box squatting again... but not heavy and not anywhere near parallel... so thats where the 12 in box came into play.

started with 315 for 8x2
then 335
then 355
then 375
in 4 weeks. all workouts were done to a 12in box and beltless.

this past week i did 405x8x2 and they were smoked.

what i did not mention is that my deadlift has gone through the roof. i just finsihed up my meet prep and smoked my 770 opener.

so yes. box squat. box squat low and beltless.

the end

Squat Deload

45 x5
120 x5
160 x3
205 x5
245 x5

Box Squats 10x2
Cardio on bike 30 min (light)

Jesus Christ I have no idea how I ever played competitive athletics with hips this weak. Taking the advice of his Dness, I box squatted for 10x2 with 135 on the back just to get used to the motion. After a few sets my hip were barking fire. First two warm up sets with 95 were a disaster as I almost fell over backwards sitting down. The 12 inch box is a bitch but holy hell did I feel awesomely sore after I was done. Soreness is the gateway to gains, and is giving me aspirations of squatting and pulling in the 600's in the coming year. I think I'm on to something.

[GSant434]

Bench:

45 x5
75 x5
105 x3
135 x3
160 x5

Hammer Curls
Preacher Curls
Internal/External rotation

[GSant434]

Deadlift

45 x5
120 x5
160 x5
205 x5
245 x5

Theraband Hamstring Curls

[Polk17]

Jesus Christ I have no idea how I ever played competitive athletics with hips this weak. Taking the advice of his Dness, I box squatted for 10x2 with 135 on the back just to get used to the motion. After a few sets my hip were barking fire. First two warm up sets with 95 were a disaster as I almost fell over backwards sitting down. The 12 inch box is a bitch but holy hell did I feel awesomely sore after I was done. Soreness is the gateway to gains, and is giving me aspirations of squatting and pulling in the 600's in the coming year. I think I'm on to something.

Do you really focus on sitting way back on these, & unlock your hips but stay tight on the box, explode up?

[GSant434]

Do you really focus on sitting way back on these, & unlock your hips but stay tight on the box, explode up?

I think that's how I damn near fell over on the first sets. Might have focused a little too hard on sitting back as opposed to down. The staying tight part wasn't bad. Just need to continue to incorporate the boxes into the workout.

[Polk17]

I think that's how I damn near fell over on the first sets. Might have focused a little too hard on sitting back as opposed to down. The staying tight part wasn't bad. Just need to continue to incorporate the boxes into the workout.

I like box...

[Big D]

I like box...

You beat me to it.. Fucker

[Polk17]

You beat me to it.. Fucker

Hahaha... Big fan...

[GSant434]

You beat me to it.. Fucker


Hahaha... Big fan...

Box will do your body good. About to hit Squats on 3/5/1 and then box for speed. Mix and match to see how my body responds. Experimentation is half the fun of lifting.

[GSant434]

Morning:
Cardio 30min Treadmill Incline: 1 Speed: 3.0

Afternoon:
Squats

Warmups:

45 x5
95 x5
135 x5
185 x5

Working Sets
265 x3
300 x3
335 x10
(Smoked)

Box Speed Squats (Ramp up to 50%)
10x2
Progressive increase 95-205

Much better this week. Repetition is all its gonna take

Calf Raises 3x15

Bike for 15 Min

[GSant434]

Aaaaaaaaaaaaannnnnnnnnnnnnd I'm back.

Work - has been ridiculous, D and Polk, I know your both in education, trust me the future is not looking bright in my neck of the woods either.

Training - Has been varied. Haven't slacked off at all but haven't really set a goal for what's next on my agenda until recently. Still attempting to move relatively heavy weight, still progressing so all's good with the world.

Looking forward to the holidays and spending time with my family at home while eating my face off with Mom's cooking and training like a beast.

Be back later with more updates.

[Big D]

Aaaaaaaaaaaaannnnnnnnnnnnnd I'm back.

Work - has been ridiculous, D and Polk, I know your both in education, trust me the future is not looking bright in my neck of the woods either.

Training - Has been varied. Haven't slacked off at all but haven't really set a goal for what's next on my agenda until recently. Still attempting to move relatively heavy weight, still progressing so all's good with the world.

Looking forward to the holidays and spending time with my family at home while eating my face off with Mom's cooking and training like a beast.


Be back later with more updates.

The future doesn't seem too bright in any field lol

[Polk17]

Aaaaaaaaaaaaannnnnnnnnnnnnd I'm back.

Work - has been ridiculous, D and Polk, I know your both in education, trust me the future is not looking bright in my neck of the woods either.

Training - Has been varied. Haven't slacked off at all but haven't really set a goal for what's next on my agenda until recently. Still attempting to move relatively heavy weight, still progressing so all's good with the world.

Looking forward to the holidays and spending time with my family at home while eating my face off with Mom's cooking and training like a beast.

Be back later with more updates.

Ya, no doubt... Kinda fuckin' scary... Lets just hope we get a new President...

[Big D]

^^^ one that doesnt BLOW.

just saying..

[Polk17]

^^^ one that doesnt BLOW.

just saying..

I'd like to see Sarah Palin do that... Just sayin...

[Big D]

I'd like to see Sarah Palin do that... Just sayin...

What? Blow me, yea me too

[GSant434]

What? Blow me, yea me too

Paging Rocco Fellaciatano to Alaska...

[GSant434]

So here's the rough game plan.

Maintain burly man weight until March so that I can do horrible things to liver on my 26th birthday. Post Burly man weight I will be embarking on a serious and dedicated cut to drop the BF% down close to 10. I will go at that goal for as long as it takes. For the time being I'm staying warm in the winter haha.

Still on a 5/3/1 kick because I like pick up things and putting them down.
Monday Squats

45 x5
135 x5
230 x5
300 x5
345 x5
390 x10

5x10@165 High Bar superset with Dips
Quad Extensions 3x12 (Finally got a damn leg machine in the gym)
Weighted Mountain Climbers 3x12
Bike for 20 minutes

Stretched then Stim Machine & Ice for 20 minutes. Perks of working in a school. Will be interested to see if my recovery abilities will be increased further by this.

Tuesday Bench

45 x5
130 x5
170 x5
195 x5
225 x10

DB Bench 5x10 superset with Chins
Incline bench 3x12
Hammer Curls, Machine Curls, Bar Bar Reverse curls each 3x12
Internal/External Rotation

Treadmill walk for 15 minutes

Stretch

[Big D]

i dig it.. and Rocco Felachatano is everywhere at once

[GSant434]

i dig it.. and Rocco Felachatano is in everyhoe at once

Fixed

[GSant434]

Wednesday

Knocked out some ab work at Cardio. Nothing crazy. Christmas comes early the form of the Dec 30th check coming on the 23rd since school is closed. DPS nutrition is going to be getting a lot of my money. Merry Christmas to me. Pulling this afternoon. "5" week.

[Big D]

Wednesday

Knocked out some ab work at Cardio. Nothing crazy. Christmas comes early the form of the Dec 30th check coming on the 23rd since school is closed. DPS nutrition is going to be getting a lot of my money. Merry Christmas to me. Pulling this afternoon. "5" week.

Pulling
Shoulda been done at iron lion with me.

[GSant434]

Pulling
Shoulda been done at iron lion with me.

Touche

[GSant434]

Monday 12/26

Squats (Low Box)

225x2x10

Leg Press 5x10
Leg Extensions 3x12
Ham Curls 3x12
ABD/ADD 3x15

Wednesday 12/28

Bench

195x5
215x3
245x7

DB Press 3x10
Machine Press 3x12

Incline Bicep Curls 3x12
Hammer Curls 3x12
Reverse Cable Curls 3x12
Internal/External Rotation 3x12


Went to Brooklyn today with a few friends to take on a different feat of strength.

http://www.youtube.com/watch?v=-HqPKLRUdL8

Suicide 6 Wings Challenge. Dominated in 2 minutes 9 seconds. Video to follow

[BigAnt]

Good workout today! Was great meeting you, you are one strong youngin..lol! (serious)

How do the legs feel after we did the Yoke-Prowler combo?

[GSant434]

Happy New Year to all.

One of the many benefits of being home means I'm within a short drive of some of the best training you could ask for. Today was definitely one of those days as I was fortunate to train with Big Ant in his home gym. Before I get to the workout I do wanna say a few things about Ant himself.

All it took was a few lines of text to set up today's' workout. He doesn't know me from adam, but was more than willing to open his his home to me, a 25 year old kid with a passion for this sport. We'd originally planed on hitting up Retro Fitness but with his little guy AJ waking up from his nap, he asked me to train with him in his basement. That's the kind of thing I can't help but respect. He's a testament to why Universal and Animal are the only supplements I continue to take and support.

Here's a real guy, just getting back to full clearance after a nasty injury, with a family and two jobs. He's not getting paid to sit around and count calories and hit his workouts just right so he can make it in time for a magazine shoot. He's balancing his responsibilities with his passion. For someone like me that's just started what I hope to be a long professional career while continuing to pound the iron, he's someone you look to and see that it is possible. I can only imagine balancing those two aspects of life along with the responsibility of being a father. Sure there is going to be sacrifice and difficulty but for those that want it bad enough (and have a good enough support system) you can have what you want out of life. I'll hop off the soapbox with that

After inviting me inside he shows me around what for lack of better word is his dungeon. Ant has some phenomenal equipment from crazy specialization stuff (such as an old school grip machine) to the tried and true rack and bench. I got to witness the making of the famous Big Ant Drink first hand (maybe even picked up a few secrets) and Ant even hooked me up with a few things to kick up my workout supplementation up a bit. Then came the workout:

Leg ext 2x15 x12 x10 Ant's method of adding weight? Get a long bolt and stick as many 25s as you can on it before it hits the handle. Talk about away to wake up the quads.

Leg press 3x20

Leg press/One leg 2x10

Power squat 2x12 x10

Seated leg curl 2x12 x8

Standing unilateral leg curl 2x10

As if that weren't enough volume for a Sunday Afternoon then we hit the street for:

Super Yoke "speed walks" length of the cul-de-sac 3x
**super set**
Prowler run-push sled up an incline 3x

My legs were absolutely smoked after this. Had a little trouble with the Yoke (the joys of being short) but once we got it situated we got moving. Definitely a great workout today. Even better was watching Ant turn on the intensity when he needed to for those last few reps of the sets only to dial it back down with his son AJ there (and show off some impressive dance moves haha). Huge thanks to Big Ant again for everything today. Can't wait to head back home soon and have him up to my hometown gym for another hard workout.

[BigAnt]

Happy New Year to all.

One of the many benefits of being home means I'm within a short drive of some of the best training you could ask for. Today was definitely one of those days as I was fortunate to train with Big Ant in his home gym. Before I get to the workout I do wanna say a few things about Ant himself.

All it took was a few lines of text to set up today's' workout. He doesn't know me from adam, but was more than willing to open his his home to me, a 25 year old kid with a passion for this sport. We'd originally planed on hitting up Retro Fitness but with his little guy AJ waking up from his nap, he asked me to train with him in his basement. That's the kind of thing I can't help but respect. He's a testament to why Universal and Animal are the only supplements I continue to take and support.

Here's a real guy, just getting back to full clearance after a nasty injury, with a family and two jobs. He's not getting paid to sit around and count calories and hit his workouts just right so he can make it in time for a magazine shoot. He's balancing his responsibilities with his passion. For someone like me that's just started what I hope to be a long professional career while continuing to pound the iron, he's someone you look to and see that it is possible. I can only imagine balancing those two aspects of life along with the responsibility of being a father. Sure there is going to be sacrifice and difficulty but for those that want it bad enough (and have a good enough support system) you can have what you want out of life. I'll hop off the soapbox with that

After inviting me inside he shows me around what for lack of better word is his dungeon. Ant has some phenomenal equipment from crazy specialization stuff (such as an old school grip machine) to the tried and true rack and bench. I got to witness the making of the famous Big Ant Drink first hand (maybe even picked up a few secrets) and Ant even hooked me up with a few things to kick up my workout supplementation up a bit. Then came the workout:

Leg ext 2x15 x12 x10 Ant's method of adding weight? Get a long bolt and stick as many 25s as you can on it before it hits the handle. Talk about away to wake up the quads.

Leg press 3x20

Leg press/One leg 2x10

Power squat 2x12 x10

Seated leg curl 2x12 x8

Standing unilateral leg curl 2x10

As if that weren't enough volume for a Sunday Afternoon then we hit the street for:

Super Yoke "speed walks" length of the cul-de-sac 3x
**super set**
Prowler run-push sled up an incline 3x

My legs were absolutely smoked after this. Had a little trouble with the Yoke (the joys of being short) but once we got it situated we got moving. Definitely a great workout today. Even better was watching Ant turn on the intensity when he needed to for those last few reps of the sets only to dial it back down with his son AJ there (and show off some impressive dance moves haha). Huge thanks to Big Ant again for everything today. Can't wait to head back home soon and have him up to my hometown gym for another hard workout.
--------------------------------------------------------------------------------------------------------------------------------------------------------------------

GREAT WORKOUT!

How do your legs feel?

Next time we will do JohnnyG's in NJ...And remember the DE and PA ABC's in the near future!

[GSant434]

My legs are definitely feeling it today Ant. Thanks again for having me out. I'll let you know the next time I'm down this way so we can grab a workout in Florence at Johnny's. I'll make sure to keep my eye out for the PA and DE ABCs

[Big D]

Pulling on Friday if ur interested sir

[GSant434]

Pulling on Friday if ur interested sir

Heading your way Monday for Squats.