View Full Version : Back from rehab, and not the physical kind.
LegendKillerJosh
03-03-11, 1:52 pm
It feels good to be back on the forvm brothers, and back better than ever. A quick background on why I'm starting this thread.
A lot of people struggle with addiction. Millions, in fact. And if you think powerlifters, bodybuilders or fitness workers are immune to such things, you couldn't be more wrong. Whether it be alcohol, narcotics, pills or anything else that isn't good for you, addiction is hard, if not impossible, to overcome alone.
I am currently in the process of recovery right now thanks to support from friends and family and plan on getting back on track and going further than ever before. I had a problem with a certain narcotic since my senior year in high school. It was an on and off, on and off kind of thing that continued for 6 years before I got help. Anytime I made great progress in my lifting which I've always had a passion for, it was crushed when I spiraled back down to hell with narcotics and alcohol. Even between stints of sober and relapse time, I made tremendous progress in the gym going from a 155lb scrawny guy to a 220lb young man and lifting 350+ on the bench and 500+ on the squat and dead. Yet after a second back surgery in September of 2010, my addiction got worse than ever I needed a rehab program to clean up. I haven't used any narcotics in 143 days and haven't had a drink in 176 days. That is pretty good for me so far, but I plan to go much longer than that. It's just the beginning of my recovery.
When I left rehab I was 180lbs and all my lifts were atleas 100 pounds lower than what they were before. Since then I've gotten my weight back up to around 200, and my lifts are increasing each week, and plan on soon passing where I was before. My goals are for a 375 bench, and 525 on the deadlift and squat.
I want to reach out to everyone else here on the forvm that has struggled or is struggling with any kind of problem thats effecting their life. I want to use this thread to keep track of my progress and let my brothers in iron keep updated on how things are going, and I want all of you to post your thoughts here too. If you have a problem, you are not alone, but it is up to you to say enough is enough and do something about it now. Let's here your stories brothers, I want the forvm to unite so we can all help to heal eachother.
Glad to have you back LegendKillerJosh.
Mr. Dead
03-03-11, 3:02 pm
Very glad you're back...!!! And, much respect...
Good to hear you have everything straightened out. And welcome back.
LegendKillerJosh
03-03-11, 4:50 pm
Thanks to everyone for the welcome. I've been on the forum for almost 4 years, even though it doesn't feel like that long. I can't wait to train with my Detroit Chapter ABC brothers again. I have my best workouts with those freaks, especially last time. G-Diesel came to train with us and many witnessed his movie premiere. It was an honor to train with D, and get an autograph to go with my "Young Guns" picture of Wrath, House and Ox.
I'm glad to be back posting on the forum, although my days of going to every new thread opened and commenting is going to be too much to keep up with. The forum has grown to many many members and tons of new threads about the same stuff are being started. I do want to keep track of my progress and my thoughts here though. I'm not going to record every single workout on here cause I like to do that in my little personal log with pen. I do want to keep updating this thread however and talk more than just about lifting and diet, but life and overcoming its many obstacles.
So right now I'm training anywhere from 2-4 days per week, usually averaging 3. If I go 3 times a week it will be something like deadlift monday, bench wednesday and squat friday, and any support work I do to go with those main lifts. Every workout I do 1-2 compound moves for power and stick with the heaviest weights and a low rep range. For my support work I add more volume and do more reps and employ techniques like drop sets, rest pause, pre-exhausting, supersets, bisets, weak point training and other shocking principles. Besides my deads, benches and squats I like to mix up my exercises and workout routine to shock my body. Besides the big 3 I like doing dumbell military presses, chin ups, weighted dips, leg presses, seated calf raises, cable curls and forearm and ab work. If I hit the gym 4 days a week I'll do like a chest and triceps, back and biceps, thighs and abs, delts and calves. Or sometimes I throw in an extra workout just to hit whatever body parts I feel are lagging.
Monday was my chest and triceps day, it looked like bench press - 7 sets going up to 300lbs for just 1 rep since I had no spotter, then on to incline bench press 3 sets of 10, machine bench press 2 burnout sets with light weight and then heavy skull crushers, weighted body dips with 90lbs hanging from my belt and then some drop sets on the cable pressdowns. Today I'm about to do just lats, calves, and biceps.
Other than my working out I've been really busy working 5-6 days a week and going to school 4 days per week. I'm close to graduating with my bachelors in nutrition and food science. I've been so busy with school, work, the gym and preparing/eating meals I have no time to relapse! My recovery has been going well, I haven't had a drink in almost 6 months and haven't had any serious thoughts of using drugs the last couple months. My sobriety has been great to me and I still attend meeting and therapy a couple times per week.
So to anyone else that wants to post here or has a problem with addiction or anything else, feel free brothers, this is open to everyone.
Shark52
03-03-11, 10:17 pm
welcome back brotha...stay clean and get big!!
MELTDOWN
03-05-11, 9:04 pm
Glad you're back and have your head held high. Many years back (until labor day weekend 1990) I had a big problem with alcohol, even at that early of an age. It slowly took hold of my life and living...started to erode all the things I had built. I was a structural engineer at the time, had tons of money and tons of time. Social drank daily and partied harder on the weekends. My system was becoming immune to the effects and, of course, it took more and more to feel any effects. Then after a week of partying at the beach, and not able to remember the last 3 days of it (and can never run for public office due to some photos out there (LOL) _) I willed to quit on the drive home.
2 guys at the gym, one is former Mr NC Keith Sigmon, stepped up and became my "counselors". They kept my azz busting in the gym if I wasn't at work. We lifted, hung and even dated together as they helped me thru it all. Best (and one of the hardest) things I ever did, and glad to be clean.
Your brain will re focus as your body cleanses itself but your on the right road...stay strong and we're all here for ya.
LegendKillerJosh
03-05-11, 9:20 pm
Glad you're back and have your head held high. Many years back (until labor day weekend 1990) I had a big problem with alcohol, even at that early of an age. It slowly took hold of my life and living...started to erode all the things I had built. I was a structural engineer at the time, had tons of money and tons of time. Social drank daily and partied harder on the weekends. My system was becoming immune to the effects and, of course, it took more and more to feel any effects. Then after a week of partying at the beach, and not able to remember the last 3 days of it (and can never run for public office due to some photos out there (LOL) _) I willed to quit on the drive home.
2 guys at the gym, one is former Mr NC Keith Sigmon, stepped up and became my "counselors". They kept my azz busting in the gym if I wasn't at work. We lifted, hung and even dated together as they helped me thru it all. Best (and one of the hardest) things I ever did, and glad to be clean.
Your brain will re focus as your body cleanses itself but your on the right road...stay strong and we're all here for ya.
It effects a lot of people, and not many people can do things casually without losing control. When I drank it wasn't a social thing. I drank to the point of blacking out and usually drank alone. Drugs were a common thing with the people I hung out with in high school and I got out of control during my time in college. I had to sell a lot of my stuff, and I'm not proud I had to rip off my friends and steal from my family to support my habit. I was able to stop on my own a few times but always eventually relapsed. I had never stopped knowing it wouldn't be just temporarily. I always went back to my old ways. I had started lifting around age 14 and once I was 16 and had a car I was in the gym all the time. I was able to make awesome progress but always lost it when I began using again.
This time is different. It was difficult hiding such a big secret from everyone I knew and was finally tired of it. I wanted to quit for good and eventually went to my parents to tell them everything and start rehab. I recently stopped going to counseling but I still attend meetings and see my doctor regularly for testing and prescription refills which I plan to get off soon. My strength hasn't come back as fast as I thought even though I've added some good size back on and I think the prescriptions I'm on are the reason my gains haven't been as good as I would like.
So yesterday I hit up lats, delts, biceps and calves. I did supersets of seated rows and weighted chins, dumbell raises and military presses, some leg press and machine calf raises and concentration curls. I'm resting this weekend and next week should look like bench monday, deads on wednesday and squats friday. It's been hard to get in the gym as much as I want cause I got a tough chemistry course which I need for my nutrition degree and work full time. Things are going good and it's no coincidence its been because of my sobriety. I recently got an order of a certain creatine supp I've used in the past with great results and I use whey protein, beef aminos and tons and tons of food, most of which is beef in addition to universal beef aminos usually between meals for extra protein.
MELTDOWN
03-05-11, 9:45 pm
Good man....keep digging.
Thanks to everyone for the welcome. I've been on the forum for almost 4 years, even though it doesn't feel like that long. I can't wait to train with my Detroit Chapter ABC brothers again. I have my best workouts with those freaks, especially last time. G-Diesel came to train with us and many witnessed his movie premiere. It was an honor to train with D, and get an autograph to go with my "Young Guns" picture of Wrath, House and Ox.
I'm glad to be back posting on the forum, although my days of going to every new thread opened and commenting is going to be too much to keep up with. The forum has grown to many many members and tons of new threads about the same stuff are being started. I do want to keep track of my progress and my thoughts here though. I'm not going to record every single workout on here cause I like to do that in my little personal log with pen. I do want to keep updating this thread however and talk more than just about lifting and diet, but life and overcoming its many obstacles.
So right now I'm training anywhere from 2-4 days per week, usually averaging 3. If I go 3 times a week it will be something like deadlift monday, bench wednesday and squat friday, and any support work I do to go with those main lifts. Every workout I do 1-2 compound moves for power and stick with the heaviest weights and a low rep range. For my support work I add more volume and do more reps and employ techniques like drop sets, rest pause, pre-exhausting, supersets, bisets, weak point training and other shocking principles. Besides my deads, benches and squats I like to mix up my exercises and workout routine to shock my body. Besides the big 3 I like doing dumbell military presses, chin ups, weighted dips, leg presses, seated calf raises, cable curls and forearm and ab work. If I hit the gym 4 days a week I'll do like a chest and triceps, back and biceps, thighs and abs, delts and calves. Or sometimes I throw in an extra workout just to hit whatever body parts I feel are lagging.
Monday was my chest and triceps day, it looked like bench press - 7 sets going up to 300lbs for just 1 rep since I had no spotter, then on to incline bench press 3 sets of 10, machine bench press 2 burnout sets with light weight and then heavy skull crushers, weighted body dips with 90lbs hanging from my belt and then some drop sets on the cable pressdowns. Today I'm about to do just lats, calves, and biceps.
Other than my working out I've been really busy working 5-6 days a week and going to school 4 days per week. I'm close to graduating with my bachelors in nutrition and food science. I've been so busy with school, work, the gym and preparing/eating meals I have no time to relapse! My recovery has been going well, I haven't had a drink in almost 6 months and haven't had any serious thoughts of using drugs the last couple months. My sobriety has been great to me and I still attend meeting and therapy a couple times per week.
So to anyone else that wants to post here or has a problem with addiction or anything else, feel free brothers, this is open to everyone.
Fucking tremendous courage and honesty in your statements here. Everyone struggles with addiction; they just dont know it. Be it success, adrenaline, lifting, eating (big one for bodybuilders), alcohol, drugs, sex (big addiction for just about everyone I know)...it just doesn't matter...when you pull something away, something else must fill the hole that is left. It does no good to stop doing something dangerous...if you merely replace the bad behavior with an equaly dangerous trait to substitute. We are all addicts...every single one of us.
I am humbled by your honesty and inspired by your courage...welcome home.
MACHINE
kc campbell
03-06-11, 5:26 pm
It feels good to be back on the forvm brothers, and back better than ever. A quick background on why I'm starting this thread.
A lot of people struggle with addiction. Millions, in fact. And if you think powerlifters, bodybuilders or fitness workers are immune to such things, you couldn't be more wrong. Whether it be alcohol, narcotics, pills or anything else that isn't good for you, addiction is hard, if not impossible, to overcome alone.
I am currently in the process of recovery right now thanks to support from friends and family and plan on getting back on track and going further than ever before. I had a problem with a certain narcotic since my senior year in high school. It was an on and off, on and off kind of thing that continued for 6 years before I got help. Anytime I made great progress in my lifting which I've always had a passion for, it was crushed when I spiraled back down to hell with narcotics and alcohol. Even between stints of sober and relapse time, I made tremendous progress in the gym going from a 155lb scrawny guy to a 220lb young man and lifting 350+ on the bench and 500+ on the squat and dead. Yet after a second back surgery in September of 2010, my addiction got worse than ever I needed a rehab program to clean up. I haven't used any narcotics in 143 days and haven't had a drink in 176 days. That is pretty good for me so far, but I plan to go much longer than that. It's just the beginning of my recovery.
When I left rehab I was 180lbs and all my lifts were atleas 100 pounds lower than what they were before. Since then I've gotten my weight back up to around 200, and my lifts are increasing each week, and plan on soon passing where I was before. My goals are for a 375 bench, and 525 on the deadlift and squat.
I want to reach out to everyone else here on the forvm that has struggled or is struggling with any kind of problem thats effecting their life. I want to use this thread to keep track of my progress and let my brothers in iron keep updated on how things are going, and I want all of you to post your thoughts here too. If you have a problem, you are not alone, but it is up to you to say enough is enough and do something about it now. Let's here your stories brothers, I want the forvm to unite so we can all help to heal eachother.
Awesome shit right here brotha. If only every individual had the guts to speak truth as you have.
I'm currently in my first term at college. Never really been a huge drinker/partier. But you better believe that when the weekend rolls around, and I'm strolling to the gym while all these fine ass girls are all looking hot as hell goin to parties. There's a lot of temptation there. But I've been able to stay pretty well disciplined, slipped up once but its a solid reminder of why I never want to again.
I look forward to more of your entries man. Congrats
LegendKillerJosh
03-06-11, 7:16 pm
Fucking tremendous courage and honesty in your statements here. Everyone struggles with addiction; they just dont know it. Be it success, adrenaline, lifting, eating (big one for bodybuilders), alcohol, drugs, sex (big addiction for just about everyone I know)...it just doesn't matter...when you pull something away, something else must fill the hole that is left. It does no good to stop doing something dangerous...if you merely replace the bad behavior with an equaly dangerous trait to substitute. We are all addicts...every single one of us.
I am humbled by your honesty and inspired by your courage...welcome home.
MACHINE
Wow, a post from a man I've admired tons since joining the forum. That is inspiration right there to stay on track. Everytime I think I'm lifting hard or eating big enough to gain mass I just got to read some posts from you brother to realize I'm not even close to where I want to be. That is extremely humbling, always. When I read about the pounds of ground beef you ate everyday and doing 4 exercises for legs before hitting the squat rack it makes that voice in my head telling me to be better get louder and louder. I won a promo a while back for the autographed young guns poster of House, Ox and Wrath. I then had the pleasure to meet and train with G-Diesel and get his autograph too. You are the only one left I need for my collection. I admire you for more than your freak dedication in the gym and freakier ability to eat the amounts I would like to, but most of all for your genuine care about all of your brothers and sisters in this world you care deeply about enough to advise and inspire. I know one thing for sure, if I go back using again, I won't be coming back this time. 1 time is too many for me and 1,000 is not enough. I have no control over my addiction and it took me a long time to accept that. But instead of choosing to give up and say "this is who I am" and not fight back while I slowly kill myself, I choose to fight that urge with everything I've got and use the weights for that release from reality that I need. Without lifting I might not be here anymore, and without the forum I might not have so many young men and women here to keep me driven. I've never needed help being motivated to lift, I've been addicted to that since the first time I lifted weights in my basement with my dad at age 14 and he would share his protein shakes with me. but it definitely helps to have all you by my side. Through the forum I've met and trained with a lot of people I admire and thank you to Machine for making this forum such a great place to be. This is where I want to be, and need to be, not out on the streets like a junkie.
LegendKillerJosh
03-06-11, 7:23 pm
Awesome shit right here brotha. If only every individual had the guts to speak truth as you have.
I'm currently in my first term at college. Never really been a huge drinker/partier. But you better believe that when the weekend rolls around, and I'm strolling to the gym while all these fine ass girls are all looking hot as hell goin to parties. There's a lot of temptation there. But I've been able to stay pretty well disciplined, slipped up once but its a solid reminder of why I never want to again.
I look forward to more of your entries man. Congrats
I'm really glad you have the ability to resist. I spent 6 years telling myself I didn't have a problem and I had it under control. Unfortunately I was lieing to myself. I had no control. Admitting that and the fact that my life was unmanageable was the first step toward recovery. I know that now, and I wish I would have never done my drug of choice that first time. It was already over that first time. But while a lot of addicts just admit they have no control and use it as an excuse to keep using, I decided to fight back. And now, the strength and size gains I'm making aren't going to disappear once I start using again, because I'm not going to use again. The other times I managed to stop I knew deep down it was temporary. I only quit cause I had to, never because I wanted to. That is the difference this time. I made a decision to stop because I wanted to. I couldn't live the way I was living anymore and hiding my real self from everyone and pretending to be human when I wasn't. I needed to clean up and am doing everything in my power to stay this way. Lifting heavy weights, doing powerlifting competitions, eating right and excelling in school and work are the way I want to live now and forever, and lifting has taught me how to have the right mindset to stay focused and dedicated. Thanks for posting on this thread brother, and keep lifting those heavy weights.
LegendKillerJosh
03-07-11, 12:15 pm
Monday. Believe it or not I love mondays. I get to sleep in and eat a huge breakfast, I don't have class til 1:55 then it's straight from there to work and I usually train after work. I am a night guy. I would rather train at 7pm and be done by 8, get in a shake and 2-3 big whole food meals before bed which is usually around 12:30. I am up between 9-10am most days. That's just my personal preference. I am a hit the gym in the late afternoon/early evening and eat my face off til bedtime and then sleep in guy. I definitely could be a guy who works out at 7am and then does everything else for the day after but I just don't prefer it. I find I'm stronger when I train in the evening and have 3-4 solid food meals in me to fuel those heavy weights. I also love to finish my workout and have nothing to do but relax after rather than train in the morning and have to go to school and work after. However, on the very rare days I don't have school or work I will train in the morning/noon after a nice breakfast. It just depends on my schedule.
And that is my salvation right there. When I'm not training and eating right, I'm not focused. It makes me not care about anything, and inevitably leads to relapse. I won't let that happen again. That phrase "an idle mind is the devil's workshop" is extremely true for me. In the past when I wasn't training, it made everything downward spiral. When I didn't train I didn't care about eating right and I didn't care about homework and my job and I would drink heavily and abuse drugs. When I'm in training mode, I feel invincible. Even rehab workers who know nothing about lifting or the style we live, understand how important getting regular exercise is for a recovering addict. "A healthy mind in a healthy body" is what they aim for. Most people aren't using drugs just because they like it. Usually, they need to, they have to. They are doing it to escape from whatever problems they are experiencing. Well when I'm training right and lifting heavy and challenging myself day in and day out, I don't have any problems. The focus that lifting gives me extends to all areas of my life and teaches me the discipline needed to study and do well in school, work hard, and best of all makes me feel happy and not empty to the point where I need to use drugs or drink to feel good. Drugs make you feel good, but not happy, and there is a big difference. Lifting keeps me happy.
LegendKillerJosh
03-08-11, 1:05 pm
I've been watching Dorian Yate's Blood and Guts training videos on youtube a lot lately and I love them. He really combines the multiple exercises and angles approach similar to Arnold's and the high intensity and low volume approach like Mentzer's and that is exactly what I've been doing most of my lifting years. I've read Arnolds encyclopedia cover to cover all 800+ pages and "High intensity training the mike mentzer way" multiple times as well and have found both very helpful. However, it has left me kind of torn at what kind of approach works better and I've been trying to work principles of both approaches into my routine. Dorian Yates' routine is perfect. I'm going to keep following the layout of Mentzer's workout which are chest and back, legs and abs, and arms and delts but hit those workouts with a Yates-like approach. I think that mixing up my workouts too much has been hampering my size gains. I've noticed nice strength increases on my bench and everything, but from now on I'm sticking with the exercises I've chosen. I've picked 2-4 exercises for each body part depending on the size of the group and will do 1-2 warm up sets per exercise and 1 final working set. This way I can keep more meticulous track of what weights and reps I did and ensure that the next workout I go beyond that. After all, isn't that exactly what progressive resistance is? I think when you change exercises and shake up your routine too much it is hard to keep track of whether you are making strength gains which I believe directly leads to size gains. After all, have you ever seen someone bench 800+ pounds that doesn't have tremendously large chest and triceps? No. And that is why I train for power because with diet, the size will follow. I basically want to follow this routine for now:
Chest and Back
Bench press
Dumbell flys
Incline bench
Seated Rows
Deadlifts
Chin-ups
Legs and Abs
Leg extensions
Leg press
Squats
Leg curls
Sled calf raises
Seated calf raises
Weighted crunches
Arms and Delts
Close grip bench
Weighted dips
Dumbell side raises
Seated military press
Barbell shrugs
Concentration curls
Barbell curls
I want to stick with these exercises to make it easy to record my weights and reps and ensure that next workout I beat my own personal best and continue my never-ending bulking diet til I'm a solid 225 or 230, then if I determine I'm too "fat" I'll probably throw in cardio cause I want to be a very solid 215-220 and I'm only 5'10
Keep it up bro! Congrats on getting clean, keep moving weight.
LegendKillerJosh
03-08-11, 1:44 pm
Keep it up bro! Congrats on getting clean, keep moving weight.
Thanks a ton brother, it felt so good to get to stop hiding and get help. That is the major difference this time with my sobriety. I have tons of support that I never had before. And all you brothers on the forum help keep me motivated to stay on the right track.
C.Coronato
03-08-11, 3:59 pm
Glad to have you back brother. I have seen many of my friends go down that road, and i know it is not easy. Welcome my man, and congrats on the long days of sobriety!
Lowdown5
03-08-11, 9:12 pm
I know your struggles Josh, take every day one day at a time. It ain't easy, but what worth having is. Proud of you Bro and here is you need.
Congrats brother. My clean date was Sept 24, 2009. I've got 1 1/2 years clean, and almost three years sober. It's a long road, but getting back in to bodybuilding and this Animal lifestyle has helped a lot. I've worked the steps and still try to make meetings as often as possible, so if you need to chat, I'm always here for you.
Remember: Just For Today
NJC_Manhattan
03-08-11, 9:34 pm
Subb'd for this one. Honesty is a rarity.
Best of luck with sobriety, you have the right attitude. I got buddies (men and women) who booze multiple times a week, and sometimes see the sunrise do to... lets just say other habits. It's not a good place to be. Never been my thing, but I can see how easy it is to fall into it without even realizing. Having other people that do the same only enables you further. Glad to see you rise above.
MELTDOWN
03-08-11, 10:04 pm
Thanks a ton brother, it felt so good to get to stop hiding and get help. That is the major difference this time with my sobriety. I have tons of support that I never had before. And all you brothers on the forum help keep me motivated to stay on the right track.
No worries brother, we got your back,front, sides, whatever... it's what we do.
Carry On !!!
machineman
03-08-11, 10:30 pm
Josh, I have not had the pleasure in meeting you yet, but just want to give you a ton of respect for this post. I too struggle with addiction. It isn't alcohol but nicotine. I have been chewing for more years than I care to count. I have quite numerous times and for as long as a year. Unfortunately, when my life turns to crap, I go right back to it. I don't know why. It is something I struggle with daily and most days lose the battle. I have read some things (this post included) the past few days that have really started to get me in the frame of mind to quite this shit for good. I will be following this closely looking to support you in your quest and looking for motivation to kick this habit for good.
Thanks for your honesty, brother.
korinek00
03-09-11, 8:52 am
"Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light not our darkness that most frightens us....And as we let our own light shine,
we unconsciously give other people
permission to do the same.
As we are liberated from our own fear,
Our presence automatically liberates others."
—Marianne Williamson
Doing what you are doing, admitting to it, getting help, overcoming and winning. You are unconsciously touching the lives of not just everyone that reads your post, but your family and your friends, in ways you and I can't begin to imagine. You are a source of inspiration and strength. You are a leader.
LegendKillerJosh
03-10-11, 11:20 am
Congrats brother. My clean date was Sept 24, 2009. I've got 1 1/2 years clean, and almost three years sober. It's a long road, but getting back in to bodybuilding and this Animal lifestyle has helped a lot. I've worked the steps and still try to make meetings as often as possible, so if you need to chat, I'm always here for you.
Remember: Just For Today
Thanks brother. And you are exactly fuckin right - 1 day at a time. That's how I take everything now. If I say I'm going to be sober for the rest of my life it seems very overwhelming. But if I say I just have to be sober today, that seems easy. And tomorrow, I just got to be sober tomorrow.
And that's a great lesson in this sport too. I always write my ultimate goals in my notebook and never forget them. But I also make small goals with a checkbox and a line for the date accomplished as well. I always remember that before I can bench 500, I have to be able to 450 before that and 400 before that. If I want to bulk to 230, I have to get to 220 first and get there meal by meal every day. I never thought about things in smaller terms before, I was a "look at the big picture guy" and not a piece by piece guy. Now I take my sobriety one day at a time, my lifting one day at a time, my dieting, my work, my school all in baby steps. If I can stay sober today, I can worry about tomorrow tomorrow, and the same goes with all my other goals as well. If you want to add 50 pounds of muscle to your body, it might seem like you'll never get there. But if you can gain just a measly 7 pounds of muscle per year, you'll be there in 7 years. I don't need to be the biggest and strongest guy ever right this second. I don't care how long it takes me to accomplish everything in life I want to accomplish, just as long as I do it.
One last note - on Tuesday I tried doing chest and back in 1 workout. Mistake. I crushed chest with very pleasing results but made it through only my seated rows and half my sets of deadlifts before I was so nauseated I thought I would faint. So looks like I'll be doing a 4 day split instead of a 3 day. I think I will go chest and calves, back and biceps, triceps and delts, and legs and abs.
LegendKillerJosh
03-10-11, 11:29 am
Josh, I have not had the pleasure in meeting you yet, but just want to give you a ton of respect for this post. I too struggle with addiction. It isn't alcohol but nicotine. I have been chewing for more years than I care to count. I have quite numerous times and for as long as a year. Unfortunately, when my life turns to crap, I go right back to it. I don't know why. It is something I struggle with daily and most days lose the battle. I have read some things (this post included) the past few days that have really started to get me in the frame of mind to quite this shit for good. I will be following this closely looking to support you in your quest and looking for motivation to kick this habit for good.
Thanks for your honesty, brother.
I am a chewer as well. I know what thats like too. Chewing is the last thing I want to clean up from, but I'm just ridding one thing at a time. My drug of choice the last 6 years was heroin. Not many people on this forum have probably tried it before and I hope they never do. I was hooked immediately. It only took 1 line. It is just an indescribable feeling that is so hard to get off of. I couldn't believe I spiraled down in such a cliche way either. I honestly thought I was above that and was better than these "junkies" that everyone looks down on. But I wasn't. I tried it once, and suddenly I was doing it everyday. And of course it started taking more and more of the drug to get the feeling I now needed. I was selling stuff from my house, taking stuff from my friends and family, ripping people off left and right. I never thought I could fall for that but I did. Anybody can. I also thought it in the past I could quit by myself as well. Wrong again. It took doctors, therapists, group meetings, friends and family for me to stop this time, the difference this time is I want to stop for myself. I'm not just quitting cause I have no money or resources left. My life was unmanageable. I wanted to start a lifting program and stay on it for more than a few months. I wanted to get home from work and just do homework and get better grades instead of being in a constant state of anxiety and worry about getting money and stuff. Now that's all over with, but I still do like my chew. I really only do it about 1 or 2 times per day at most, but that's still 1 or 2 times more than I should be doing it. Once I finally get off my Suboxone which will be really soon cause I've already tapered down to hardly any I will stop doing chew. For some reason the Suboxone makes me want to chew just like heroin or vicodins did. Once I'm done with that I'll be done with everything and ready to start a solid supplement routine to help pack on the strength that I want.
Bruiser
03-10-11, 12:11 pm
Thanks brother. And you are exactly fuckin right - 1 day at a time. That's how I take everything now. If I say I'm going to be sober for the rest of my life it seems very overwhelming. But if I say I just have to be sober today, that seems easy. And tomorrow, I just got to be sober tomorrow.
And that's a great lesson in this sport too. I always write my ultimate goals in my notebook and never forget them. But I also make small goals with a checkbox and a line for the date accomplished as well. I always remember that before I can bench 500, I have to be able to 450 before that and 400 before that. If I want to bulk to 230, I have to get to 220 first and get there meal by meal every day. I never thought about things in smaller terms before, I was a "look at the big picture guy" and not a piece by piece guy. Now I take my sobriety one day at a time, my lifting one day at a time, my dieting, my work, my school all in baby steps. If I can stay sober today, I can worry about tomorrow tomorrow, and the same goes with all my other goals as well. If you want to add 50 pounds of muscle to your body, it might seem like you'll never get there. But if you can gain just a measly 7 pounds of muscle per year, you'll be there in 7 years. I don't need to be the biggest and strongest guy ever right this second. I don't care how long it takes me to accomplish everything in life I want to accomplish, just as long as I do it.
One last note - on Tuesday I tried doing chest and back in 1 workout. Mistake. I crushed chest with very pleasing results but made it through only my seated rows and half my sets of deadlifts before I was so nauseated I thought I would faint. So looks like I'll be doing a 4 day split instead of a 3 day. I think I will go chest and calves, back and biceps, triceps and delts, and legs and abs.
Right on brother. In recovery, bodybuilding and life in general, small steps will keep you balanced and sturdy, leaps and bounds keep you off balance and you can fall easily.
Anytime you want or need to chat. Let me know
LegendKillerJosh
03-10-11, 12:32 pm
Right on brother. In recovery, bodybuilding and life in general, small steps will keep you balanced and sturdy, leaps and bounds keep you off balance and you can fall easily.
Anytime you want or need to chat. Let me know
Thanks a lot, it helps to talk to people especially when something has me down or the urge to use or drink gets strong.
Phil800101
03-10-11, 1:07 pm
Josh, thank you for opening up and sharing all this brother.
One, I know that one of the hardest things for a person to do is to admit they have a problem and face up to it. Two, I know that tackling said problem head on and overcoming it is even harder. Three, I know that opening up to people and sharing your experience can't be easy. And finally, doing so in the open to essentially a bunch of strangers can't be easy either.
Much respect to you for having the courage to do so on all four counts. Good luck with everything, and I wish you nothing but the best. I look forward to following along and seeing the progress you make.
Like you said, just take it one day at a time brother, and just keep on pushing forward.
LegendKillerJosh
03-10-11, 8:09 pm
I've posted about my training routine right now, and so I thought I would post a sample diet of mine. I try to keep things simple, especially with snacks or meals when I'm in a pinch between work, school and other shit to take care of.
I would do something like this ideally:
Meal 1 - Usually just a couple bowls of granola cereal with 2 cups of milk, the only point of this really is that when I wake up I need something quick and I find a couple bowls of cereal stretch my stomach and get my appetite going for the day.
Meal 2 - Usually shortly after my cereal and milk I'll indulge in a protein bar obviously for extra protein and because I'm too lazy to cook breakfast in the morning
Meal 3 - Here's where the real food starts coming in, I'll usually eat leftovers from last nights dinner, something like chicken and rice, steak and pasta, a porkchop and veggies, whatever I got. I make sure I get atleast 8oz of meat with a meal for solid protein, sometimes upward of 12-16oz
Meal 4 - Usually my first meal at work which would be something quick and easy like a peanut butter sandwich and 50g of whey protein
Meal 5 - Similar to meal 3, this is usually my pre-workout meal for the weightlifting after work
Meal 6 - Postworkout meal after training, generally 50g of whey protein and some carb source. Usually it's just gatorade but if I'm hungry after the workout I'll have maybe a pb and j sandwich or something similar.
Meal 7 - I am a steak fiend. My meal after my postworkout shake will usually be a steak and some carb source or a fat hamburger or something like that. For dinner I'll sometimes make pot roasts, meatloafs, tacos, chicken and pasta, pasta with meat sauce or whatever I feel like
Meal 8 - My meal before bed. I like to eat whole food before bed, basically like a 2nd dinner. Although sometimes I may go with a 50g whey shake and something to eat like a peanut butter sandwich. I do feel like whole food before bed though keeps me anabolic cause it takes longer to digest meat than a shake, it all depends on if I'm hungry or not.
That is an ideal day. On non-workout days however I may only eat 6 meals. I do eat cheat meals often as well, especially between school and work where I'll hit up Subway, Wendy's or whatever tickles my fancy. I eat snack often too, sometimes a protein bar, sometimes some mixed nuts, beef jerky, yogurt or string cheese, grilled cheese sandwich, bowls of cereal or basically anything, since for me I'm perpetually bulking and ANYTHING is fair game for me.
MELTDOWN
03-11-11, 9:03 pm
I've posted about my training routine right now, and so I thought I would post a sample diet of mine. I try to keep things simple, especially with snacks or meals when I'm in a pinch between work, school and other shit to take care of.
I would do something like this ideally:
Meal 1 - Usually just a couple bowls of granola cereal with 2 cups of milk, the only point of this really is that when I wake up I need something quick and I find a couple bowls of cereal stretch my stomach and get my appetite going for the day.
Meal 2 - Usually shortly after my cereal and milk I'll indulge in a protein bar obviously for extra protein and because I'm too lazy to cook breakfast in the morning
Meal 3 - Here's where the real food starts coming in, I'll usually eat leftovers from last nights dinner, something like chicken and rice, steak and pasta, a porkchop and veggies, whatever I got. I make sure I get atleast 8oz of meat with a meal for solid protein, sometimes upward of 12-16oz
Meal 4 - Usually my first meal at work which would be something quick and easy like a peanut butter sandwich and 50g of whey protein
Meal 5 - Similar to meal 3, this is usually my pre-workout meal for the weightlifting after work
Meal 6 - Postworkout meal after training, generally 50g of whey protein and some carb source. Usually it's just gatorade but if I'm hungry after the workout I'll have maybe a pb and j sandwich or something similar.
Meal 7 - I am a steak fiend. My meal after my postworkout shake will usually be a steak and some carb source or a fat hamburger or something like that. For dinner I'll sometimes make pot roasts, meatloafs, tacos, chicken and pasta, pasta with meat sauce or whatever I feel like
Meal 8 - My meal before bed. I like to eat whole food before bed, basically like a 2nd dinner. Although sometimes I may go with a 50g whey shake and something to eat like a peanut butter sandwich. I do feel like whole food before bed though keeps me anabolic cause it takes longer to digest meat than a shake, it all depends on if I'm hungry or not.
That is an ideal day. On non-workout days however I may only eat 6 meals. I do eat cheat meals often as well, especially between school and work where I'll hit up Subway, Wendy's or whatever tickles my fancy. I eat snack often too, sometimes a protein bar, sometimes some mixed nuts, beef jerky, yogurt or string cheese, grilled cheese sandwich, bowls of cereal or basically anything, since for me I'm perpetually bulking and ANYTHING is fair game for me.
Solid and well planned.... good hustle brother.... and you're added to my prayer list too my man !!!
LegendKillerJosh
03-12-11, 8:49 pm
Since I tried doing back after chest on Tuesday and didn't make it through back, I hit back tonight with biceps. This seems to be what works best for me. I like to do triceps after chest, biceps after back, and a seperate leg day. I will hit delts with the chest day too and sometimes give delts their own day. Todays workout was a great one. I started with heavy, narrow grip, palms-neutral pulldowns, went for some sets of heavy rack pulls (nearly a full deadlift, just slightly off the ground), some wider grip seated rows, and then just concentration curls and barbell curls. One thing I've been doing lately is keeping my rest really short and moving from exercise to exercise much quicker as well. I'm able to hit my muscles from more angles with more intensity in a shorter period of time and have noticed some nice new growth. Tomorrow is definitely a rest day, and monday I'm starting the week with legs and then chest on either tuesday or wednesday.
josh. if you need anything, anything at all, fucking call me. i will have, as of may 27 of this year, 5 years sober under my belt. I am here for you brother, all you have to do is ask.
LegendKillerJosh
03-13-11, 7:46 pm
josh. if you need anything, anything at all, fucking call me. i will have, as of may 27 of this year, 5 years sober under my belt. I am here for you brother, all you have to do is ask.
You know I'll take you up on the brother. You have always been there for me along with Matt and Matt and the rest of the Detroit guys. I need to train again with you soon, that's all I need to be back in full force. You guys always bring out my A-game.
Girevik 69
03-14-11, 9:54 am
LegendKillerJosh, I give you major props for your original post, and this thread concept.
I've struggled with addiction problems too. I'm half Italian and half Scotch-Irish; one side is quick to anger, while the other can be very moody, if not downright melancholy. I sometimes remind myself of the character Lucius Vorenus, from HBO's Rome, and one particular scene really stands out, where Vorenus asks Mark Antony if he can serve under him in Egypt. Antony asks Vorenus, "You won't turn to drink, will you? You stoic types often do, when disappointed in life".
And we've all had our share of disappointments, I'm sure. The ones that probably stand out most with me are the deaths of my parents, and several failed romantic relationships. Over the years I've become increasingly cynical and bitter, and I have often "turned to drink", like Vorenus.
In fact, one of the reasons I first joined the Forvm was because I was training with kettlebells, and I wanted to find some sort of outlet where I could converse with like-minded individuals, who wanted to improve themselves physically, mentally, & spiritually. The "no bullshit" approach of Universal/Animal appealed to me (and still does), and I soon found the Forvm to be a useful place. Most of you who know me are well aware of my obsession with old-school Physical Culture; I especially dig the spiritual component of it, where the lifters from back then typically viewed the body as a temple. Modern strength trainer Paul Chek embraces this mindset, and he has stated, "I don't have to go to church, I am the church." That mentality has been really helpful to me, in terms of staying on the straight-and-narrow.
I wish all my Brothers and Sisters in Iron the best of luck, in terms of conquering their addictions and attaining their goals in Physical Culture. And thanks for inspiration.
Best,
G69
You know I'll take you up on the brother. You have always been there for me along with Matt and Matt and the rest of the Detroit guys. I need to train again with you soon, that's all I need to be back in full force. You guys always bring out my A-game.
you are always more than welcome to come out whenever you want brother. you know that.
Respect for you bro.
Whatever you need, gimmie a shout.
You got tons of respect & support here, united we stand.
LegendKillerJosh
03-15-11, 1:11 pm
I've started many threads in my years here, but this is absolutely my favorite. Ton's of respect to everyone who's posted here. In high school I thought I had control over things. I think it was after pretty much all of my friends moved away to college after graduation except for my best friend, that things got out of control. The 2 of us got in way over our heads using all day, everyday. I wish I had the ability to just go out with friends occasionally, or just party every once in a while, and be able to have that control. Unfortunately I don't. I don't know if I was born this way or its just come on in adulthood, but I have an addictive personality. Even now, I may not be using drugs or drinking, but I am still an addict. I'll always be one. And even sober, my behavior is no different than when I was a junkie, just now its all focused on lifting. I obsess over it just like I did heroin. From the minute I wake up I'm worried about getting some food immediately to avoid going catabolic. I spend all day at work writing down exactly what I'll attempt in the gym, the exercises, the weights, the sets and the reps I'm striving for. I obsess over my shopping list, what foods I need for the week(s) to ensure I always have food ready. When it's been 2 - 2-1/2 hours since I last ate it's panic time. It's no different than when I had anxiety over getting money for dope, just now its about eating to lift heavy weights. I think that's why I quit going to therapy recently. It's like my doctor was trying to make me normal, but that's not me. I need to accept who I am. My therapist was actually giving me material on how to pick up girls cause he thought my drug use was related to social anxiety. Thanks a lot doctor, I don't think sleeping around is a healthy substitute for drugs. Believe me, picking up girls is a good thing and a great stress reliever, but that's just not who I am. Not to mention, it's harder to pick up girls when you can't go to a bar and get hammered. But normalcy is something I don't want. I can accept I am a drug addict that needs help, and will need help probably for the rest of my life, but I won't accept mediocracy anywhere else. Which is why lifting and even more so school are my biggest focus right now.
LegendKillerJosh
03-15-11, 3:09 pm
Todays workout was tremendous for me. I am pleased in the size I've gained in my 3 and a half months back in the gym. Today I hit delts and triceps Dorian Yates style. 3 exercises each, only 1-3 sets each only going to failure on the last set. I did:
Machine Military press - 4 sets (the first 2 being very light along with some arm circles and 10-lb plate warming up)
Dumbell side raises - 2 sets
Seated Barbell military press - 2 sets
1 arm cable tricep pressdowns - 2 sets
Close grip bench press - 2 sets
Incline bench french presses - 2 sets
I was happy with the workout for sure cause I was extremely pumped after and I handled some heavy weight. On the military presses I used the whole stack on the machine and cranked out 12 reps which I couldn't believe, I thought I would be lucky to get 8. Same with the seated barbell military press I got up 205 for 8 reps after my shoulders were already roasted. By the time I got to the close grip bench press I was so exhausted I did 225 for only 6 reps, I should be doing around 275 for close grip bench presses easy. By hey, heavy is relative and since it was my fifth exercise into the workout, I think that's still pretty good considering I was ready to puke all over.
Good stuff right there. Heavy is relative, something I always tell people.
LegendKillerJosh
03-16-11, 12:44 am
Good stuff right there. Heavy is relative, something I always tell people.
Yes that is true but screw that haha. Before rehab I was strong in my lifts. I was benching 360, deadlifting over 500, so when my lifts are 100 pounds under what I could do in the past, I get pissed lol. By the end of 2011 I want to be benching atleast 375 and be able to deadlift and squat in the 550 range. But for now you are right, heavy is relative and as long as I'm making progress its good. My first workout back on December 6 last year I could only bench 200 for 3 reps. Before rehab I could close grip bench 315 for 6 reps just to give an example of how much my strength is down. But I hope that within about 2-3 more months my lifts are back to where they were last year.
Yes that is true but screw that haha. Before rehab I was strong in my lifts. I was benching 360, deadlifting over 500, so when my lifts are 100 pounds under what I could do in the past, I get pissed lol. By the end of 2011 I want to be benching atleast 375 and be able to deadlift and squat in the 550 range. But for now you are right, heavy is relative and as long as I'm making progress its good. My first workout back on December 6 last year I could only bench 200 for 3 reps. Before rehab I could close grip bench 315 for 6 reps just to give an example of how much my strength is down. But I hope that within about 2-3 more months my lifts are back to where they were last year.
You'll get there bro, as long as you're pushing it, you're making progress.
LegendKillerJosh
03-17-11, 4:12 pm
Eating. Always eating brothers. I think I need some answers to a couple questions. I want to know what you guys think. I've bulked up to 226 at one point, which is the highest I've ever went. I had to go to extremes to get there. I would eat fast food for lunch like 2 chicken sandwiches from Wendy's and was it down with a Real Gains shake on my way to class. Some of my single meals would be well over 1,000 calories even upwards of 2 thousand. I really feel like my training is on point too. I make sure I go above and beyond everytime. I keep a meticulous logs of my exercises, my sets, weights and reps. I write down which gym I trained at and each machine I used. I make sure whenever I hit the gym I use more weight than ever before, and I always use perfect form to ensure my muscles do the work, not momentum. I do have a few problems with my diet I want to ask about though.
What is your favorite breakfast besides eggs and oats? I eat eggs sometimes but I sometimes get sick of them. I usually eat them hard boiled because those are my favorite. I've had everything from lasagna to steak to ham and cheese sandwiches for breakfast, but I usually get burned out on stuff and fill up quickly in the morning. I think maybe adding some liquid calories like a shake or milk to my breakfast would help but I really like whole food.
What do you eat at work? I always take a break to eat a solid dinner around 5 or so but I want a fast meal I could get down around 3pm. I normally do a real gains shake (vanilla) with oats, peanut butter and banana blended in. I like peanut butter and jelly sandwiches too for extra calories. Any quick meals I could eat while I'm working?
What do you eat postworkout? I like to normally have a whey shake and some carb source. For a while I did 2-3 servings of eaa stack in a quart of gatorade, but I think additional calories like a real gains shake would be more beneficial after a workout since eaa stack and gatorade doesn't have a lot of calories.
What do you eat before bed? I like to eat whole food cause it digests slower than a shake. I sometimes do 50g whey and some carbs whatever they may be. I like to eat a large dinner like a big steak and baked potatoes cause I feel whole food gets me through the night better.
How much do you sleep? I'm usually in bed by midnight but find I still sleep til 10 or 11. I don't think that much sleep is neccessary but if I get up at 8 or 9 I'm still really tired. Would it be beneficial to sleep 10 or 11 hours if thats how much feels good for me or should I get up at 9 and try to squeeze an extra meal in? Is sleep more beneficial than extra calories?
These questions seem basic but can be tough to answer. I've experimented a lot to see what works, but lately I've had trouble gaining weight. I'm at 200lbs exactly right now and I'm 5'9''. I would like to get back up to around 220 cause that's when I was at my strongest in the weight room. I've posted a sample diet of mine for a workout day which included 8 meals and was probably around 4,500+ calories. Do I need more than this? I have a naturally fast metabolism and can get away with "dirty" bulking, especially since I burn even more calories when I'm lifting consistently. My supps are good right now too. I take a multi, 2-3 servings of whey protein (48g protein per), 100% beef aminos thoughout the day and 4 right before bed, 5g creatine daily and an eaa supp I take before and after workouts. Any tips for adding some extra weight to my frame? What do you guys do when you are trying to gain weight but just can't eat anymore than you are trying to?
LegendKillerJosh
03-17-11, 4:35 pm
I got a great compliment today at the doctors. I was in for a regular checkup/drug test which I've been doing about once a month since rehab. My doctor told me she uses me as an example for her other patients. She said I'm doing so good she tells my story to others going through the same thing as me. The fact that I can inspire others makes me feel good. After all, I'm not on this earth just to exist and help myself. I'm here to help others. When I train my with my friend that I work with or the guys from the Detroit ABC, it makes everything I've went through worth it if I can help others to better themselves. I'm not trying to become a motivational speaker or anything, but I like helping others. The way I see it, I wouldn't change my past for anything. It has made me the man I am now. I figure when you go through a hardship you can either sit back and feel sorry yourself and drag everyone around you down, or you can accept the things you can't change, and use it. Use it to become stronger and smarter, and make yourself better. That's what I choose.
Phil800101
03-17-11, 4:44 pm
I got a great compliment today at the doctors. I was in for a regular checkup/drug test which I've been doing about once a month since rehab. My doctor told me she uses me as an example for her other patients. She said I'm doing so good she tells my story to others going through the same thing as me. The fact that I can inspire others makes me feel good. After all, I'm not on this earth just to exist and help myself. I'm here to help others. When I train my with my friend that I work with or the guys from the Detroit ABC, it makes everything I've went through worth it if I can help others to better themselves. I'm not trying to become a motivational speaker or anything, but I like helping others. The way I see it, I wouldn't change my past for anything. It has made me the man I am now. I figure when you go through a hardship you can either sit back and feel sorry yourself and drag everyone around you down, or you can accept the things you can't change, and use it. Use it to become stronger and smarter, and make yourself better. That's what I choose.
Awesome, that's really cool! Right on bro.
you're a strong dude. and don't be so hard on yourself comparing where you were at pre-rehab. to achieved what you have i'd say the loss in strength/weight is well worth it. i'm not as strong as you, but as a comparison, i could squat at least 360 last november. after my motorcycle accident in january, i could barely do 335. it sucks, but i know it will improve.
I got a great compliment today at the doctors. I was in for a regular checkup/drug test which I've been doing about once a month since rehab. My doctor told me she uses me as an example for her other patients. She said I'm doing so good she tells my story to others going through the same thing as me. The fact that I can inspire others makes me feel good. After all, I'm not on this earth just to exist and help myself. I'm here to help others. When I train my with my friend that I work with or the guys from the Detroit ABC, it makes everything I've went through worth it if I can help others to better themselves. I'm not trying to become a motivational speaker or anything, but I like helping others. The way I see it, I wouldn't change my past for anything. It has made me the man I am now. I figure when you go through a hardship you can either sit back and feel sorry yourself and drag everyone around you down, or you can accept the things you can't change, and use it. Use it to become stronger and smarter, and make yourself better. That's what I choose.
you're a strong dude. and don't be so hard on yourself comparing where you were at pre-rehab. to achieved what you have i'd say the loss in strength/weight is well worth it. i'm not as strong as you, but as a comparison, i could squat at least 360 last november. after my motorcycle accident in january, i could barely do 335. it sucks, but i know it will improve.
Both of you will be tearing it up good & proper. Don't let me down now I've said that.
LegendKillerJosh
03-18-11, 8:41 pm
I crushed some legs yesterday, today is an off day. I wanted to make squats my 3rd exercise so I would be pre-exhausted to deliver a final blow. But I got to the gym and the 1 good squat rack was open and I couldn't resist. I went up to just 365 on bench squats for high reps. The bench was a good height so that when I was sitting down I was just about parallel or maybe slightly less than parallel. I was going for more reps than going up to 405/455 for only a couple. Then I went to leg extensions for some really brutal sets til failure there and finally leg press for some final quad work. After I stripped off some weight and did my calf raises, and then headed over to the calf machine for a couple more sets. I got an awesome workout there and my calves are really sore today which is hard for me to do. I've really learned to do my calf raises properly lately by getting a good stretch and controlling the weights and isolating calves. I make sure I pause 2 seconds at the top and lower the weight slow all the way down for a great stretch at the bottom and my calves are looking a lot bigger lately which I love. I was watching some videos on youtube of Ronnie Coleman, Kevin Levrone and Jay Cutler, and I noticed something. None of those guys had calves that matched their upper legs. Don't get me wrong, they got big calves, but the gigantic size of their quads make there calves proportionately look small. I got pretty big quads myself, and I'm determined to make my calves more impressive than those. Calves to me are like delts or triceps, or even lats, they can never be too big. Chest too, as long as you got the arms to match. I really like calf training and want to bring them up. Same with delts. I've been focusing on delts a lot lately and are trying to make them as impressive as my chest.
There is no doubt that chest, back and quads are my best assets. And there is no doubt it is due to the fact that when I first started lifting my dad always stressed to me how important deadlifts, bench press and squats are and those have always been my favorite exercises. Those lifts are what I've been focusing on since age 14 and what made me fall in love with weight training. But in recent years I've noticed my delts, biceps and calves had fallen behind since my first years of lifting and I've been working hard to correct those. Now I love doing my military presses, dumbell raises, curls and calf raises and trying to bring my physique up to where I want. My body is definitely looking more like I want it to and after a couple years I think I'll be one of the most impressive guys in the gyms around this area I train in. Which is a literally wierd since I've always just loved weight lifting and train for strength and not worry too much about what I look like. But now, even though I still train for power, I'm more concerned with getting my whole body in proportion.
DanTheMan
03-19-11, 11:02 am
There is no doubt that chest, back and quads are my best assets. And there is no doubt it is due to the fact that when I first started lifting my dad always stressed to me how important deadlifts, bench press and squats are and those have always been my favorite exercises. Those lifts are what I've been focusing on since age 14 and what made me fall in love with weight training. But in recent years I've noticed my delts, biceps and calves had fallen behind since my first years of lifting and I've been working hard to correct those. Now I love doing my military presses, dumbell raises, curls and calf raises and trying to bring my physique up to where I want. My body is definitely looking more like I want it to and after a couple years I think I'll be one of the most impressive guys in the gyms around this area I train in. Which is a literally wierd since I've always just loved weight lifting and train for strength and not worry too much about what I look like. But now, even though I still train for power, I'm more concerned with getting my whole body in proportion.
bein young bucks like us bud, we always want the best of both worlds. size that delivers strength, and strength that delivers size. check this article out-- "powerbuilding"
http://www.animalpak.com/html/article_details.cfm?ID=413
good stuff to train by if you're stuck between powerlifting and bodybuilding, cuz I promise you, you aren't the only one bud! keep up the hard training, you'll be back and better than before man, proud of ya.
Girevik 69
03-19-11, 4:16 pm
I got a great compliment today at the doctors. I was in for a regular checkup/drug test which I've been doing about once a month since rehab. My doctor told me she uses me as an example for her other patients. She said I'm doing so good she tells my story to others going through the same thing as me. The fact that I can inspire others makes me feel good. After all, I'm not on this earth just to exist and help myself. I'm here to help others. When I train my with my friend that I work with or the guys from the Detroit ABC, it makes everything I've went through worth it if I can help others to better themselves. I'm not trying to become a motivational speaker or anything, but I like helping others. The way I see it, I wouldn't change my past for anything. It has made me the man I am now. I figure when you go through a hardship you can either sit back and feel sorry yourself and drag everyone around you down, or you can accept the things you can't change, and use it. Use it to become stronger and smarter, and make yourself better. That's what I choose.
That's seriously awesome, bro!
LegendKillerJosh
03-22-11, 1:32 pm
I got a few updates from the weekend here. I did just shoulders and biceps on saturday night, and rested sunday and monday. Today I'll be doing chest and triceps, then back on thursday and probably legs saturday. I never honestly know what I'm going to be doing for sure as far as body parts. I know what I need to do once I decide which body parts I'm hitting, but the order of my workouts changes all the time. The reason I scheduled chest today is because I'm lifting with my friend from work so I like to bench that day to have someone there who knows how to spot. I'll probably try maxing out today to see where I stand.
machineman
03-22-11, 2:22 pm
Workouts are looking great, Josh. Keep up the hard work.
LegendKillerJosh
03-22-11, 5:01 pm
To show a sample workout I'll post what I did last delt/bicep workout
Seated Dumbell military press:
Warmups - 30s x 10, 45s x 10, 65s x 10, 75s x 8
Working set - 85s x 13
Dumbell side raise:
Warmup - 20s x 10
Working set - 35s x 10
Seated Barbell military press:
Warmup - 135 x 8
Working set - 225 x 3
Concentration Curls
Warmups - 25s x 10, 35s x 10
Working set - 50s x 7
Barbell Curls
Warmup - 75 x 8
Working set - 105 x 5
Forearm work
2 sets each on seated row machine - wrist curls and reverse wrist curls
MELTDOWN
03-22-11, 10:40 pm
To show a sample workout I'll post what I did last delt/bicep workout
Seated Dumbell military press:
Warmups - 30s x 10, 45s x 10, 65s x 10, 75s x 8
Working set - 85s x 13
Dumbell side raise:
Warmup - 20s x 10
Working set - 35s x 10
Seated Barbell military press:
Warmup - 135 x 8
Working set - 225 x 3
Concentration Curls
Warmups - 25s x 10, 35s x 10
Working set - 50s x 7
Barbell Curls
Warmup - 75 x 8
Working set - 105 x 5
Forearm work
2 sets each on seated row machine - wrist curls and reverse wrist curls
Good stuff...
LegendKillerJosh
03-22-11, 10:51 pm
I didn't actually max out today on the bench but went pretty heavy and wasn't too disappointed by the results. I got up to 305 for 2 solid reps and then 2 extra with my spotter. Next week I'll rep out 315 and it will feel great to finally be toying with the 3 pies range. My goal is 375 by the end of this year for 1 rep. I've been going heavy on delts lately and would like to do triceps seperate from bench for heavy close grips to support my bench press. Today's workout felt good, since I've been back on my creatine product my bench has steadily been increasing. I'd like to be over 350 by the summer. Things are going good right now, and I feel so good knowing that any progress I'm making right now won't just be destroyed by weekends of heavy binge drinking or not lifting for a few months on a heroin bender.
Cellardweller
03-23-11, 3:58 pm
I got a great compliment today at the doctors. I was in for a regular checkup/drug test which I've been doing about once a month since rehab. My doctor told me she uses me as an example for her other patients. She said I'm doing so good she tells my story to others going through the same thing as me. The fact that I can inspire others makes me feel good. After all, I'm not on this earth just to exist and help myself. I'm here to help others. When I train my with my friend that I work with or the guys from the Detroit ABC, it makes everything I've went through worth it if I can help others to better themselves. I'm not trying to become a motivational speaker or anything, but I like helping others. The way I see it, I wouldn't change my past for anything. It has made me the man I am now. I figure when you go through a hardship you can either sit back and feel sorry yourself and drag everyone around you down, or you can accept the things you can't change, and use it. Use it to become stronger and smarter, and make yourself better. That's what I choose.
That is seriously cool Josh. You are a role model, mentor and leader just by doing your daily grind and didn't even realize it. Keep it up bro.
korinek00
03-23-11, 10:40 pm
I got a great compliment today at the doctors. I was in for a regular checkup/drug test which I've been doing about once a month since rehab. My doctor told me she uses me as an example for her other patients. She said I'm doing so good she tells my story to others going through the same thing as me. The fact that I can inspire others makes me feel good. After all, I'm not on this earth just to exist and help myself. I'm here to help others. When I train my with my friend that I work with or the guys from the Detroit ABC, it makes everything I've went through worth it if I can help others to better themselves. I'm not trying to become a motivational speaker or anything, but I like helping others. The way I see it, I wouldn't change my past for anything. It has made me the man I am now. I figure when you go through a hardship you can either sit back and feel sorry yourself and drag everyone around you down, or you can accept the things you can't change, and use it. Use it to become stronger and smarter, and make yourself better. That's what I choose.
Bad ass man. Real words right there.
LegendKillerJosh
03-26-11, 12:45 am
So tonight was deadlift night. I did do 415 for 3 reps and it wasn't that bad, I was suprised my back felt fine and still does. The only way I get back pain is by NOT deadlifting. When doing them on the reg, my back is always feeling good. My goal of 400 is now complete, I think within a couple more sessions I'll do 450. 500 is definitely coming this summer and I hope to beat my personal record of 505 by the end of 2011. I would love to squat and dead 505, and bench 375 for a total of 1405 by the end 2011. Not only would I love that, I should say I WILL FUCKING DO IT.
So tonight was deadlift night. I did do 415 for 3 reps and it wasn't that bad, I was suprised my back felt fine and still does. The only way I get back pain is by NOT deadlifting. When doing them on the reg, my back is always feeling good. My goal of 400 is now complete, I think within a couple more sessions I'll do 450. 500 is definitely coming this summer and I hope to beat my personal record of 505 by the end of 2011. I would love to squat and dead 505, and bench 375 for a total of 1405 by the end 2011. Not only would I love that, I should say I WILL FUCKING DO IT.
those are some good goals and would be a damn respectable total
Phil800101
03-26-11, 5:58 pm
So tonight was deadlift night. I did do 415 for 3 reps and it wasn't that bad, I was suprised my back felt fine and still does. The only way I get back pain is by NOT deadlifting. When doing them on the reg, my back is always feeling good. My goal of 400 is now complete, I think within a couple more sessions I'll do 450. 500 is definitely coming this summer and I hope to beat my personal record of 505 by the end of 2011. I would love to squat and dead 505, and bench 375 for a total of 1405 by the end 2011. Not only would I love that, I should say I WILL FUCKING DO IT.
Hell yeah!
LegendKillerJosh
03-29-11, 1:22 pm
Last night I threw in a day just for arms. It wasn't just for my ego, I wanted to do some heavy close grip bench pressing and hit triceps after, so I figured I would throw in biceps too for a complete arm day. It was good, but since I did both tris and bis yesterday that pretty much means today has to be a rest day. I plan on doing legs either tomorrow or waiting til thursday depending on how I feel. That will likely mean chest will be friday or saturday night and I'll start off next week on monday with back day.
G Diesel
03-29-11, 2:04 pm
I just found this thread Josh and am so fucking proud of and inspired by your strength, honesty and conviction.
Many people I know well and love dearly have struggled in the same way over the years, and I have so much respect for anyone able to look that grim visage in the eye, exert their will and control and not back down.
As Machine stated earlier, we all have our addictions. We all have our demons and no one is immune from the effects of addiction and substance abuse--in one way, shape, or form we've all been touched by this real life pain and suffering.
Keep doing your thing and fighting the good fight bro. If there's any way I can help at all, just say the word.
Peace, G
LegendKillerJosh
03-29-11, 5:34 pm
I just found this thread Josh and am so fucking proud of and inspired by your strength, honesty and conviction.
Many people I know well and love dearly have struggled in the same way over the years, and I have so much respect for anyone able to look that grim visage in the eye, exert their will and control and not back down.
As Machine stated earlier, we all have our addictions. We all have our demons and no one is immune from the effects of addiction and substance abuse--in one way, shape, or form we've all been touched by this real life pain and suffering.
Keep doing your thing and fighting the good fight bro. If there's any way I can help at all, just say the word.
Peace, G
Good words G. It was just last July I got a great opportunity to meet and train with you. Unfortunately I left after the training session and went to buy dope and booze and got f'ed up that night. Those days are over for now. Forever? Who knows, nobody has a crystal ball. But I'm not using today and that's all I can worry about. I've been living in the moment since October 13 and haven't looked back. I remember that day in Detroit I benched 335 for I think 3 reps and still haven't got back up in that range yet, but it's coming soon. I stay sober 1 day at a time, train 1 day at a time and bulk 1 meal at a time. Days turned into weeks, weeks into months and hopefully those months will turn into years that I can count for sobriety time. I have the tools to do it, now it's up to me.
LegendKillerJosh
03-31-11, 8:53 pm
Great leg day today bro's. I started with squats cause I wanted to be strong for them. I've had enough of doing bench squats or box squats so from now on I'm doing strictly regular squats. I also don't go just to parallel anymore either, I've found for me they are much more effective going ass to the grass. When I do them I don't get pain in my knees or back and they hit my quads awesomely. Besides, I don't want to ever doubt if my squats would count in competition so from now on I'm going straight up ass on heels. I followed up with leg extensions and finished with leg presses and then did my calf exercises. My calves have been growing good lately since I've really been focusing hard on them and really going all the way up, pausing for a couple, lowering slow and getting a great stretch. I go really heavy on them and go anywhere from the 3-8 rep range for a few sets and then let them rests. Things are going great in the gym for me and I'm looking forward to breaking all my previous personal bests from the years before rehab.
LegendKillerJosh
04-03-11, 10:53 am
Since my partner was actually at the gym last night and since my legs were sore I decided not to deadlift and do bench instead. It went good, went 15lbs heavier than last week and got out just 1 rep. The next few weeks I think I need to cycle my weights and go a little lighter and but get out more reps. So now that leaves back day for tomorrow, I might go in tuesday and do shoulders. If thats the case i'd probably do legs thursday and chest on saturday again. that is a pretty good schedule for me I might keep using it.
Great leg day today bro's. I started with squats cause I wanted to be strong for them. I've had enough of doing bench squats or box squats so from now on I'm doing strictly regular squats. I also don't go just to parallel anymore either, I've found for me they are much more effective going ass to the grass. When I do them I don't get pain in my knees or back and they hit my quads awesomely. Besides, I don't want to ever doubt if my squats would count in competition so from now on I'm going straight up ass on heels. I followed up with leg extensions and finished with leg presses and then did my calf exercises. My calves have been growing good lately since I've really been focusing hard on them and really going all the way up, pausing for a couple, lowering slow and getting a great stretch. I go really heavy on them and go anywhere from the 3-8 rep range for a few sets and then let them rests. Things are going great in the gym for me and I'm looking forward to breaking all my previous personal bests from the years before rehab.
Found the same thing with my knees bro, stopping at parallel killed them, much more comfortable going all the way down. Gotta drop the weight a touch & start building it back up slowly, but when you build anything you gotta start it from the bottom.
Even using a bit less weight, I get a real sense of achievement from leg sessions these days from going ass to grass every rep.
LegendKillerJosh
04-03-11, 8:04 pm
Found the same thing with my knees bro, stopping at parallel killed them, much more comfortable going all the way down. Gotta drop the weight a touch & start building it back up slowly, but when you build anything you gotta start it from the bottom.
Even using a bit less weight, I get a real sense of achievement from leg sessions these days from going ass to grass every rep.
No doubt on that, I definitely couldn't use as much weight but I got a much better workout and isn't that the whole point? I still went pretty heavy, and it was more impressive because of the depth I got. I'm more impressed by the guy doing 315 and going ass to the grass than some guy who tries 500 and barely moves the weight. The only thing more annoying than that are people who watch him and are impressed, standing there watching him and talking about it going "man that guy can squat 500" and waste their time standing there instead of doing their own workout haha. But oh well let those people be. I'm at the gym for myself and not to worry about others.
No doubt on that, I definitely couldn't use as much weight but I got a much better workout and isn't that the whole point? I still went pretty heavy, and it was more impressive because of the depth I got. I'm more impressed by the guy doing 315 and going ass to the grass than some guy who tries 500 and barely moves the weight. The only thing more annoying than that are people who watch him and are impressed, standing there watching him and talking about it going "man that guy can squat 500" and waste their time standing there instead of doing their own workout haha. But oh well let those people be. I'm at the gym for myself and not to worry about others.
Damn straight, just 2 weeks ago I saw a chap squatting the same weight as I had been the previous day, & he kept looking at me (mid-set sometimes) as if to say "I'm doin the same as you, & you're supposed to be a PT".
Difference was I was ass to grass, & he was moving all of about 8 inches. I dare say I'd be hitting double that weight if I was to pull an 8 inch squat.
That shit won't blow my quads up though, & I'd rather have my quads, hams & glutes ready to explode rather than my knees.
Besides, a job half done is never a good job. Don't believe me? Go take half a shit...
Think I'll use that analogy next time I'm demonstrating a squat to a client.
LegendKillerJosh
04-05-11, 12:45 am
Damn straight, just 2 weeks ago I saw a chap squatting the same weight as I had been the previous day, & he kept looking at me (mid-set sometimes) as if to say "I'm doin the same as you, & you're supposed to be a PT".
Difference was I was ass to grass, & he was moving all of about 8 inches. I dare say I'd be hitting double that weight if I was to pull an 8 inch squat.
That shit won't blow my quads up though, & I'd rather have my quads, hams & glutes ready to explode rather than my knees.
Besides, a job half done is never a good job. Don't believe me? Go take half a shit...
Think I'll use that analogy next time I'm demonstrating a squat to a client.
That is a perfect analogy bro lol.
In all seriousness today I had an awesome back day. Deadlifts, pulldowns, bent over rows and more. I'm really starting to get my strength back which is great. And my weight is getting back up there too, but I'm definitely leaner than I was when I was at my heaviest. I've weighed as much as 227 (i'm only 5'9) and was fairly lean, but now I'm about 205 or so and my face and neck and especially stomach are much flatter than at that weight. If I can get to 215-220 as lean as I am now I know I will be able to top my personal bests from before. I don't even count my life before my sober date anymore, I wasn't even the same person then. So technically each day I'm setting PR's for my new, sober life and it feels great. And now I can count on the gains staying and not losing out by going on any benders. The lean mass and strength gains I'm making now are here for good, and are only the foundation for what I will do in the future. If I could get pretty strong the way I lived before I can't imagine what I'll be doing 2 years from now if I stay clean the whole time. It makes me feel great and it keeps my mind focused in a positive direction which only adds to what I can achieve. I believe in myself now and am looking forward to graduating college with a 2nd degree after about 3 more semesters. I can feel good about knowing each time I lift a weight and each time I put a solid meal in my belly I'm doing something positive. I don't need to put shit in my body anymore, and that is having a positive effect on my mind as well. We all know what a positive mindset can do for your body, but now I am experiencing what a positive effect on my body can have on my mind and spirit as well.
That is a perfect analogy bro lol.
In all seriousness today I had an awesome back day. Deadlifts, pulldowns, bent over rows and more. I'm really starting to get my strength back which is great. And my weight is getting back up there too, but I'm definitely leaner than I was when I was at my heaviest. I've weighed as much as 227 (i'm only 5'9) and was fairly lean, but now I'm about 205 or so and my face and neck and especially stomach are much flatter than at that weight. If I can get to 215-220 as lean as I am now I know I will be able to top my personal bests from before. I don't even count my life before my sober date anymore, I wasn't even the same person then. So technically each day I'm setting PR's for my new, sober life and it feels great. And now I can count on the gains staying and not losing out by going on any benders. The lean mass and strength gains I'm making now are here for good, and are only the foundation for what I will do in the future. If I could get pretty strong the way I lived before I can't imagine what I'll be doing 2 years from now if I stay clean the whole time. It makes me feel great and it keeps my mind focused in a positive direction which only adds to what I can achieve. I believe in myself now and am looking forward to graduating college with a 2nd degree after about 3 more semesters. I can feel good about knowing each time I lift a weight and each time I put a solid meal in my belly I'm doing something positive. I don't need to put shit in my body anymore, and that is having a positive effect on my mind as well. We all know what a positive mindset can do for your body, but now I am experiencing what a positive effect on my body can have on my mind and spirit as well.
This put a smile on my face bro, I wanna shake your hand.
Keep after it.
LegendKillerJosh
04-08-11, 8:48 pm
Awesome leg night tonight. I banged out some heavy squats, completely raw and ass to grass and god does that feel good. Me and my partner did some leg extensions and other stuff, and then we did a little messing around with front squats and zercher squats. It was fun to do the front squats and I would like to start adding those to the routine, doing them after heavy back squats is a tremendous quad workout. Gotta get some good sleep tonight for tomorrow is bench day, and then as usual I'll rest sunday. I'm getting in 4 workouts a week lately and it feels awesome. I've been on fire lately adding some awesome strength, I'm not turning back anytime soon brothers. Thanks for all your support.
violator
04-09-11, 1:57 pm
may your determination drive you through your day to day experience of life.
there will be setbacks and progress and only you can decide which you will see more of.
remember to keep a leash on yourself, it aint over yet....but so far youre winning
respect.
LegendKillerJosh
04-11-11, 8:46 pm
may your determination drive you through your day to day experience of life.
there will be setbacks and progress and only you can decide which you will see more of.
remember to keep a leash on yourself, it aint over yet....but so far youre winning
respect.
I've gotten many great words of widsoms from my brothers in iron. I thank you all, it means more to me than anyone could know.
Friday was squat night. Saturday was bench. I took sunday off and today heavy military/push press day. That means tomorrow is deadlift day and then the rotation starts over.
LegendKillerJosh
04-14-11, 4:49 pm
So it is official, I've had enough of doing exercises I don't like lol. I'm a powerlifter. Since the beginning at age 14, I've loved lifting weights but never desired to be a bodybuilder, competitive or otherwise. I am only powerlifting from now on. There is only about 10 exercises at most I really love doing, and I always go heavy on everything. So from now on my workouts will revolve only around benching, squatting and deading. I also do military presses with dumbells or barbells, weighted dips, seated row, rack pulls, front squats and some kind of calf raises. I don't do any moves directly for biceps, abs, or forearms. I've already noticed growth in those muscles just from doing my power moves and I really don't care about having shredded arms or seperation in my delts. I just want to look big and thick without too much body fat and to be strong as hell. So that's all I'm doing now. I've come up with a way to max out on my lifts every once in a while and switching my rep schemes using different percentages each week of that max.
MELTDOWN
04-14-11, 9:41 pm
So it is official, I've had enough of doing exercises I don't like lol. I'm a powerlifter. Since the beginning at age 14, I've loved lifting weights but never desired to be a bodybuilder, competitive or otherwise. I am only powerlifting from now on. There is only about 10 exercises at most I really love doing, and I always go heavy on everything. So from now on my workouts will revolve only around benching, squatting and deading. I also do military presses with dumbells or barbells, weighted dips, seated row, rack pulls, front squats and some kind of calf raises. I don't do any moves directly for biceps, abs, or forearms. I've already noticed growth in those muscles just from doing my power moves and I really don't care about having shredded arms or seperation in my delts. I just want to look big and thick without too much body fat and to be strong as hell. So that's all I'm doing now. I've come up with a way to max out on my lifts every once in a while and switching my rep schemes using different percentages each week of that max.
Welcome to the "POWER-BUILDER" club...now grow some more.
So it is official, I've had enough of doing exercises I don't like lol. I'm a powerlifter. Since the beginning at age 14, I've loved lifting weights but never desired to be a bodybuilder, competitive or otherwise. I am only powerlifting from now on. There is only about 10 exercises at most I really love doing, and I always go heavy on everything. So from now on my workouts will revolve only around benching, squatting and deading. I also do military presses with dumbells or barbells, weighted dips, seated row, rack pulls, front squats and some kind of calf raises. I don't do any moves directly for biceps, abs, or forearms. I've already noticed growth in those muscles just from doing my power moves and I really don't care about having shredded arms or seperation in my delts. I just want to look big and thick without too much body fat and to be strong as hell. So that's all I'm doing now. I've come up with a way to max out on my lifts every once in a while and switching my rep schemes using different percentages each week of that max.
With this change are you going to have to change up your diet at all or is that going to stay the same?
LegendKillerJosh
04-17-11, 6:41 pm
Welcome to the "POWER-BUILDER" club...now grow some more.
What I use to do was what most people call powerbuilding, but I'm not about that anymore. I'm just strictly powerlifting basically meaning I train only for power on my bench, dead and squat and don't worry at all about "looking defined" or being "fat" haha
With this change are you going to have to change up your diet at all or is that going to stay the same?
I have definitely added to my diet. Not that my diet was very clean to begin with, but I'm adding more whole foods to my diet and especially adding more good carbs to ensure I can lift those heavy ass weights.
On a seperate not things kind of suck at the moment cause my brother had this nasty sinus infection starting last week and this weekend I got him from him. I got the whole stuffy nose, sore throat, headache bullshit like that of a cold and will probably miss a few days of lifting. It shouldn't be that bad though I just got to do my best to stay hydrated and full of food during the layoff. It's hard to eat and drink a lot when you feel shitty but I'll do my damndest. I did bench on friday night and squat on saturday night, hopefully I'll only miss a few days and be back in the gym by Thursday or Friday. I should be able to hold off losing out on too much strength during the layoff if I can continue my diet and carb up the day before I decide I feel good enough to get back to the weights.
LegendKillerJosh
04-20-11, 11:51 am
I thought I should update my thread even though I don't have an actual update lol. After my Squat day Saturday I started feeling this cold that is going around town and so Sun, Mon and Tues I felt pretty shitty. Today I feel almost back to normal, so I'm just going to try to carb up today and get back to the weights tomorrow. So tomorrow will be deadlift day, and it's the light week of my 5 week cycle for deadlifts so I'll attempt to pull as much as possible for 5 reps. The next week will be 4, then 3, 2, 1 and then a new max out week. That's pretty much what I'm doing for bench, dead and squat which is to max out every 5-6 weeks, then figure out what my next PR should be and calculate percentages of that to figure out what to use for my 5 weeks of 5 reps, 4 reps, 3, 2, 1 etc until I hit my new PR and start the cycle over. I'm just looking to get max power out of this routine and follow and extreme (often times dirty) bulking diet to get it done brothers.
LegendKillerJosh
04-22-11, 12:10 pm
Deadlifted yesterday, it was my "light" week which meant doing sets of 5. Went pretty well, afterwards I did seated rows and finished with bent over rows. I just decided I'm going to rest today and to military press and close grip benches tomorrow. That means I can eat like a freak on easter (hopefully down several pounds of ham) and start monday next week with squats. Sounds like a good schedule to me.
Bruiser
04-22-11, 12:39 pm
You're looking strong bro!! And I bet bigger than ever... keep it up.
Glad you are doing better and thanks for being honest, if you just touch one person who has similar problems, you will be saving some one! You sound as you have a great support team and a very solid plan! I wish you the best in your recovery and it sounds like you will be meeting and exceeding your previous lifts!
I will be checking in on your journey time to time...
Stay strong! MIND & BODY!
LegendKillerJosh
04-23-11, 9:07 pm
You're looking strong bro!! And I bet bigger than ever... keep it up.
i'm getting there bro, I'm right at 200 right now, looking to get to a solid 220 without too much fat. Thanks for posting here brother, glad to have your support.
Glad you are doing better and thanks for being honest, if you just touch one person who has similar problems, you will be saving some one! You sound as you have a great support team and a very solid plan! I wish you the best in your recovery and it sounds like you will be meeting and exceeding your previous lifts!
I will be checking in on your journey time to time...
Stay strong! MIND & BODY!
Thanks a ton brother, you have inspired many people here on the forum, myself absolutely included. As far as support, I got a doctor, a counselor, meeting, family, friends and everyone on here, so I'm never short on people to go to during troubling times. The last 6 months have gone amazingly, better than I could have ever imagined, but it's still only the beginning. Thanks for checking in on me, your support means a lot to me.
LegendKillerJosh
04-23-11, 11:14 pm
Today's workout went pretty damn good. I did seated barbell military presses, close grip bench presses, and finished with seated dumbell military presses. Overall an awesome push day, used some damn heavy weights and still got a decent amount of reps out. I'm glad, however, that this workout is over though since now the next 3 are squat day, bench day and deadlift day, my 3 favorite days.
LegendKillerJosh
04-26-11, 5:41 pm
Yesterday was my lower body Dynamic day. It went pretty good. I did regular squats, but my goal was to lower the weight really slow until I was slightly deeper than parallel, and then explode up as fast as possible. I did 4 sets with 315 like that, 2 explosive reps per set. Then I bumped up to 365 for singles using the same method. Very slow down, pause, and explode up. After my singles I did stiff leg deads, the same way. Slow down until I was stretched as far as I could, and then explode up. I did 4 sets of 5, increasing the weight a little each time. Then I did hack squats and some seated calf raises as support work. I didn't even really notice it but I've basically been doing the westside barbell conjugate method lately, so that is basically what I'm doing for now. 4 days, a max and a dynamic for upper body and lower body, using substituting exercises frequently and cycling the percentages of my max to get my muscles stronger but not fry my CNS. Things are going good, and I really want to get my total over 1400 soon. I would be happy with a 525 dead, 500 squat and 375 bench which would put me right there. I bet within 6 months and I can be doing even more than those numbers (those numbers are raw and by raw I mean just no suit, i use a belt and knee wraps only).
Thanks for all the support brothers.
Very solid push and lower day...Keep going strong!
LegendKillerJosh
04-27-11, 12:55 pm
Very solid push and lower day...Keep going strong!
I plan on it brother, thanks. I checked in on some of your recent posts, our workouts couldn't be more different. I gotta say you do more volume per workout than I do all week. But whatever, it all works. A lot of people are stubborn enough to say 1 program works and another doesn't or their routine is superior to all others. Not true, it all works. Besides each persons program needs to fit their goal. I want to be a competitive powerlifter, I will never step on stage to pose. I carry around a little belly all year to make sure my Inzer PR belt is tight during my lifts. Power is the name of my game, although I employ other techniques for hypertrophy because big traps, big rear delts, big lats, all that equals a bigger bench press. OK I just had to rant right there, and it wasn't aimed at you Ant, obviously you have been in this game and learning longer than I've been alive, but I just had to rant since I won't have a workout to post til after I get off work tonight.
LegendKillerJosh
04-28-11, 10:29 pm
Yesterday was my DE upper body day. I did my regular bench press, 8 sets of 3 reps, exploding up as fast as possible. After that we headed to a cage, put an incline bar there, and did narrow grip bench presses about 4 inches off the chest for lockout practice, 4 sets in the 6-10 rep range. We also did seated rows, 4 sets of 10, and seated rear delt rows, 3 sets of 8. That was basically it. Tomorrow I'm looking to hit something serious on my max effort lower day, more than likely a regular squat.
Bruiser
04-29-11, 12:41 pm
How the hell do you explain your chest work almost like it's "practice" for ya... yet it look like it would kill me!? lol
LegendKillerJosh
04-29-11, 1:24 pm
How the hell do you explain your chest work almost like it's "practice" for ya... yet it look like it would kill me!? lol
I've been addicted to flat benching since I was 14. I don't know if it has to do with it being the most popular exercises, and all the tools who don't lift always want to ask someone who lifts "how much can you bench?" haha. I think the reason is because to me the bench is the squat of the upper body. If you can squat a lot, no one can bash you about anything. The squat reigns king. If you can add to your squat, your other lifts will go up with it and the size of your whole frame will surely increase too. To me the bench is just like the squat. When your bench is on the up, your other presses go with it. And face it, nobody I've ever seen that can bench over 500 has small arms, or a small back, or small delts, it just doesn't work like that.
People sometimes see me squat or deadlift and are impressed and ask me how I do it. I think they expect some secret but the answer always bores them. I started training in my basement at 14 and built a solid base and got fairly strong before I even joined a gym at 16. I've been going to the gym almost 8 years. So I'm not even 24 yet but I've been doing my bench, squats and deads for about 9 years now (of course with some bumps along the way). The "secret" is consistency. If you lift 3 or 4 times per week, about 50 weeks a year for 9 years, you will be able to lift some good weights.
But to me, it is all the first step of a very long journey. It's easy for people to get impatient, I think it's in our nature especially in the modern, fast-paced world of today. I want to get my total to 1400 this year raw. Next will be 1500, hopefully by the end of 2012. Then 1600 by 2013. Maybe by 2017 at age 30 my total will be 2000 pounds. That is some serious shit brothers. G-Diesel said it best in "Ante Up" - tiny + small + little = One Big Motherfucker. Gain 1/2lb of weight per month and and 5 years from now you will be 30 pounds more of solid man. Add 20 pounds to each lift per year and 5 years from now your total will be 300 pounds more. If someone told me 5 years from now I would be a solid 240 and have a 1700 pound raw total, I would be ecstatic. That is such a tremendous accomplishment I could die happy knowing I did everything I could to be a better person.
And the best part of lifting is all the great lessons you learn that extend to other areas of life. To me, that's the best. When I'm on fire in the gym adding to my lifts, I'm also eating a very solid diet, saving money on food, feeling better and therefore doing better at work, doing better at school, studying more, getting better grades, and it's all because of the discipline, planning, focus, execution and positive mental attitude and overall feeling of wellness that powerlifting has taught me. If it's been this good to me already at age 23, and my demons really are in the past, there's no telling how successful I could be once I finish school, the best part being I'm majoring in an area directly related to the only thing I love, lifting. I will be able to study Sports Nutrition for my job and powerlift the rest of my active days, so as the saying go I'm so glad I won't work a day in my life.
LegendKillerJosh
04-29-11, 1:33 pm
wow I just read my above post. I love how off track and I can get sometimes. I start off talking about why I like benching and rant off about random life lessons. It just shows the passion I've always had for lifting. That guy that was an addict, I don't know who that was but it wasn't me. Growing up I was a good student and never got in trouble. I even continued doing good in school and staying out of trouble during my addiction, I just slipped up trying that first time and from then on I had know control. I've learned in rehab drugs physically change your brain. When using, I didn't care about lifting, or anything about myself or anybody else. I could only care about getting my dope. Now that I'm sober for real this time, I see so differently. My brain is back to how its suppose to be, and actually better than before. I'm more focused on school right now than ever and just as dedicated to powerlifting. I always loved it, now I'm doing it with a purpose, to compete. And I guess self promotion since I"m studying to be a sports dietician. I didn't know in what capacity lifting would be a part of my life, I just knew I loved lifting.
LegendKillerJosh
04-29-11, 9:07 pm
At work I decided since I did squats on my dynamic day I would do deads for max effort today. It went very well, I pulled more than I have in a very long time, so I was very pleased. 500 is coming soon, I would love to beat my old personal best of 505 that I did before rehab. I'm actually not even counting any of my lifts from before Oct. 13, 2010. I like to think of this as a whole new life for me. All my lifts are going up with the new routine I'm doing and I have been very happy with the size I'm gaining because of the awesomely high calorie diet I've been following. 1400 raw total, coming soon.
LegendKillerJosh
05-02-11, 5:28 pm
ME Upper body day (although all I did was chest and delts with the intention of hitting lats after my dynamic leg day and triceps after dynamic bench day which are weds and thurs respectively)
Regular bench press went good today. I got 315 easy, 330 for 1, failed on 340 off 1 board (i was so close too, lowered it slow, pauses, got it about half way up) and then did 385 for 1 negative, I knew I would fail on it I just wanted to lower it real slow and see if I could press it back up a little bit. Even thouh I failed on 340 I know its cause the 330 already had me pretty tired. I want to be hitting 360 within 6 weeks or so which would be a PR for me. It's right around the corner, 375 would be fantastic by the end of summer. I can't imagine how good 405 will feel sometime next year, I've been wanting 4 pies for a few years now, but unfortunately addiction got in the way of it, but I'm back on track now brothers. Thanks for all your support!!
Just checking in, seems like your right on track!
ME Upper body day (although all I did was chest and delts with the intention of hitting lats after my dynamic leg day and triceps after dynamic bench day which are weds and thurs respectively)
Regular bench press went good today. I got 315 easy, 330 for 1, failed on 340 off 1 board (i was so close too, lowered it slow, pauses, got it about half way up) and then did 385 for 1 negative, I knew I would fail on it I just wanted to lower it real slow and see if I could press it back up a little bit. Even thouh I failed on 340 I know its cause the 330 already had me pretty tired. I want to be hitting 360 within 6 weeks or so which would be a PR for me. It's right around the corner, 375 would be fantastic by the end of summer. I can't imagine how good 405 will feel sometime next year, I've been wanting 4 pies for a few years now, but unfortunately addiction got in the way of it, but I'm back on track now brothers. Thanks for all your support!!
You're an inspiration bro, looking at what you've achieved so far it's frightening to look into the future.
LegendKillerJosh
05-04-11, 1:31 pm
Just checking in, seems like your right on track!
Thanks so much big guy, I appreciate the support
You're an inspiration bro, looking at what you've achieved so far it's frightening to look into the future.
That was the problem before, any time I made serious progress I let it slip away by spiraling back down, and then spend months just getting back to where I was. Now, the gains are here to stay, and soon my maxes will be my warm up sets! Thanks for checking in on me brother.
G Diesel
05-04-11, 1:38 pm
I've been addicted to flat benching since I was 14. I don't know if it has to do with it being the most popular exercises, and all the tools who don't lift always want to ask someone who lifts "how much can you bench?" haha. I think the reason is because to me the bench is the squat of the upper body. If you can squat a lot, no one can bash you about anything. The squat reigns king. If you can add to your squat, your other lifts will go up with it and the size of your whole frame will surely increase too. To me the bench is just like the squat. When your bench is on the up, your other presses go with it. And face it, nobody I've ever seen that can bench over 500 has small arms, or a small back, or small delts, it just doesn't work like that.
People sometimes see me squat or deadlift and are impressed and ask me how I do it. I think they expect some secret but the answer always bores them. I started training in my basement at 14 and built a solid base and got fairly strong before I even joined a gym at 16. I've been going to the gym almost 8 years. So I'm not even 24 yet but I've been doing my bench, squats and deads for about 9 years now (of course with some bumps along the way). The "secret" is consistency. If you lift 3 or 4 times per week, about 50 weeks a year for 9 years, you will be able to lift some good weights.
But to me, it is all the first step of a very long journey. It's easy for people to get impatient, I think it's in our nature especially in the modern, fast-paced world of today. I want to get my total to 1400 this year raw. Next will be 1500, hopefully by the end of 2012. Then 1600 by 2013. Maybe by 2017 at age 30 my total will be 2000 pounds. That is some serious shit brothers. G-Diesel said it best in "Ante Up" - tiny + small + little = One Big Motherfucker. Gain 1/2lb of weight per month and and 5 years from now you will be 30 pounds more of solid man. Add 20 pounds to each lift per year and 5 years from now your total will be 300 pounds more. If someone told me 5 years from now I would be a solid 240 and have a 1700 pound raw total, I would be ecstatic. That is such a tremendous accomplishment I could die happy knowing I did everything I could to be a better person.
And the best part of lifting is all the great lessons you learn that extend to other areas of life. To me, that's the best. When I'm on fire in the gym adding to my lifts, I'm also eating a very solid diet, saving money on food, feeling better and therefore doing better at work, doing better at school, studying more, getting better grades, and it's all because of the discipline, planning, focus, execution and positive mental attitude and overall feeling of wellness that powerlifting has taught me. If it's been this good to me already at age 23, and my demons really are in the past, there's no telling how successful I could be once I finish school, the best part being I'm majoring in an area directly related to the only thing I love, lifting. I will be able to study Sports Nutrition for my job and powerlift the rest of my active days, so as the saying go I'm so glad I won't work a day in my life.
wow I just read my above post. I love how off track and I can get sometimes. I start off talking about why I like benching and rant off about random life lessons. It just shows the passion I've always had for lifting. That guy that was an addict, I don't know who that was but it wasn't me. Growing up I was a good student and never got in trouble. I even continued doing good in school and staying out of trouble during my addiction, I just slipped up trying that first time and from then on I had know control. I've learned in rehab drugs physically change your brain. When using, I didn't care about lifting, or anything about myself or anybody else. I could only care about getting my dope. Now that I'm sober for real this time, I see so differently. My brain is back to how its suppose to be, and actually better than before. I'm more focused on school right now than ever and just as dedicated to powerlifting. I always loved it, now I'm doing it with a purpose, to compete. And I guess self promotion since I"m studying to be a sports dietician. I didn't know in what capacity lifting would be a part of my life, I just knew I loved lifting.
Great fucking posts, LKJ... Awesome shit bro.
Stay on your grind.
Peace, G
LegendKillerJosh
05-05-11, 1:34 pm
Great fucking posts, LKJ... Awesome shit bro.
Stay on your grind.
Peace, G
I look at my autographed young gunz poster and the quote you wrote with your autograph every morning, along with saying to myself "just for today" (NA) and that's what keeps me going. There are so many inspirational people on this site, that's why I was led here years ago.
As for my lifting, yesterday was dynamic lower body day. My gym has a box there, but it is seriously about 6 inches high. I put 2-25's on top of it and it was still well below parallel, so that's what I used for my 8 sets of 3 for speed squats. I also did good mornings, ham curls and some ab work. Today after work is dynamic bench day, with triceps and lats scheduled for after benching. Tomorrow is a rest day and Saturday is max lower body, I want to take a video of me squatting, if my partner is there I will be sure to get a video up, and maybe some pictures too.
smoothballer
05-05-11, 4:56 pm
Not sure how I missed this thread, but I started from the beginning and read through the whole thing and I am officially subbed. You're honesty and dedication is inspiring my brother. You have your head pointed in the direction of greatness and you have the drive to get there. Good luck with you quest LKJ.
G Diesel
05-05-11, 5:10 pm
I look at my autographed young gunz poster and the quote you wrote with your autograph every morning, along with saying to myself "just for today" (NA) and that's what keeps me going. There are so many inspirational people on this site, that's why I was led here years ago.
As for my lifting, yesterday was dynamic lower body day. My gym has a box there, but it is seriously about 6 inches high. I put 2-25's on top of it and it was still well below parallel, so that's what I used for my 8 sets of 3 for speed squats. I also did good mornings, ham curls and some ab work. Today after work is dynamic bench day, with triceps and lats scheduled for after benching. Tomorrow is a rest day and Saturday is max lower body, I want to take a video of me squatting, if my partner is there I will be sure to get a video up, and maybe some pictures too.
"Just for today". That is a great mantra. I like it bro.
Peace, G
LegendKillerJosh
05-08-11, 7:21 pm
Thanks everyone for the support. I didn't get to the gym last night because my parents called me literally on the way to the gym and asked if I would go out to eat with them so I did. But I got to the gym early this morning before work and things went awesome. It was max effort lower day, and I did just straight up squats. Lately I feel like I've really got my form down on my 3 lifts and that is what's leading to my strength gains. Today my squats just felt so good, I have recently started going with a really wide, powerlifting style stance. It allows me to get my ass back, the weight on my hips and glutes instead of my knees, and obviously lets me handle more weight. On my final set of a single rep I got a really nice, heavy weight ALL the way down. I actually paused near the bottom, decided I was at parallel, then took an extra second to get down below parallel, and exploded back up. I hit a sticking point briefly but somehow powered through. It has taken me literally almost a decade, but I feel my form is perfect for my body now. It took a long time for me to learn how to tuck my elbows and use leg drive for a bigger bench. It took me a long time to learn to use a wide stance and get my ass back on my squats. My deadlift form is good now too, and I'm looking to get that total to "freak range" damn soon brothers. Thanks again to EVERYONE for supporting me.
that's cool with the squats. i can't squat super wide any more...kills my hips
LegendKillerJosh
05-10-11, 12:41 am
that's cool with the squats. i can't squat super wide any more...kills my hips
That's wierd...did you have an injury sometime? It took me the better part of a decade to learn my new, proper form. I use to be strong with a damn narrow stance, but then I started getting knee pain. With a wide stance I can get my back and ass back, so my shins are straight up if not slightly back, taking the strain off my knees, I can also get below parallel and keep my back straight this way, and handle more weight - the most important part.
LegendKillerJosh
05-10-11, 3:20 pm
ME Upper today. The workout went good, at first, then not so great. The last week or so I've been noticing some tendonitis in my left elbow. I didn't even notice it on my first 3 or 4 warm up sets, but once I got over 275 I started noticing it. It would only really hurt on the negative of the lift even though I was careful to keep the elbows tucked and do the bench perfectly. It didn't hurt on the pressing which was what I think a good sign. I did 305 for 1 very easy rep and racked it. I did 325 for another easy single, but my elbow was bothering me and I figure I don't want to fuck with that. I ended with the easy 325 and then just tried to do some arm movements that didn't hurt my elbow. It was bothering me a little bit on cable pressdowns, but I was fine for some dumbell kickbacks, but I did a couple sets of those and got out of the gym. I plan on not benching for a week, maybe even 9 or 10 days, and starting out with my dynamic day, I don't want to bench very heavy for a full 2 weeks, and if my left elbow still bothers me, I will take another rest and if I can't recover on my own it will be time to see a doctor. I've had many nagging pains like this in the past and they all went away with a little rest and recup, I'm sure this will be the same. I was almost in tears on the drive home, mostly from the pain but also the thought of not being able to lift for a little bit. However, after I got my pwo meal in and lounged around for an hour, it feels fine. Some rest and a fuck load of food should do the trick for now. For the rest of the week, nothing is stopping me from heavy ass squats and deads brothers!
LegendKillerJosh
05-10-11, 9:35 pm
I thought I would post a sample diet day, just because I'm actually curious as to how much I'm actually eating, and so this would be a good log. I focus on carbs as much as protein to fuel powerful training, and keep in mind I'm looking to add weight too. I aim for 150g fat, 500g carbs, 300g protein, for a total of 4550 calories and those are just minimums, if I get more thats excellent.
This isn't just a sample, this is what I actually had today:
Breakfast - 10am - 2 large, plain bagels / 3 whole jumbo eggs
Workout - 12n - I drink a pre-workout amino/beta alanine supp and drink gatorade during
PWO - 1pm - 32g protein bar / 4 - 100% beef aminos / 32oz gatorade
Meal 3 - 2:30pm - 8oz veal steak trimmed of fat / 2 small baked potatoes plain
Meal 4 - 4:30pm - Plate of pasta with tomato sauce with plenty of ground beef added and parmesan cheese
Meal 5 - 7:00pm - 3 regular size slices of veggie pizza (leftover from mothers day sunday)
Meal 6 - 9:00pm - 2 large scoops peanut butter on 2 slices wheat bread, 3 cups chocolate milk
Meal 7 - 11:00pm - Same as meal 4 (pasta with beef) and 3 more cups chocolate milk
I didn't even count a couple things like the sugar in the energy drink i had pre-WO, I ate a couple reeses cups between meals and if I feel like a snack between meals I eat junkfood lol such as cookies, cupcakes or whatever sweets I feel like. I take a multi daily, beef aminos with pre and post workout meals and right before bed, and I take animal FLEX every day no matter what.
LegendKillerJosh
05-12-11, 3:25 pm
dynamic lower day today - I did my deads on a 4 inch platform, so my hands were basically on the ground to start the lift. Having to get that low really made the lift all legs, which was good cause I able to generate very good speed. I did my 8 sets of 3 reps for speed, followed by some lat pulldowns. After I just fucked with some curls and hammer curls to begin my elbow rehab. It really didn't hurt today, maybe a 2 of 10 on the pain scale, whereas Tuesday it was easily an 8. I'm still not going to regular bench for my speed day however, and I don't want to bench heavy for another week or so, but if the tendonitis comes back I'll play it by ear from there.
LegendKillerJosh
05-14-11, 1:08 pm
Yesterday showed some good signs in my workout, it was dynamic bench day and my elbow did not bother me at all. I then did some seated barbell military press lockouts - I call them lockouts cause they weren't quite full reps, we had the bars set to stop the weight with the elbows just below the delts. I finished with come cable tricep extensions, used light weight for long, slow reps to make sure my elbow didn't bother me. It didn't, and it didn't the day before when I did biceps. I think for next week on my heavy bench day I'll go with incline benching, and maybe a slightly higher (4-6) rep range and postpone some real flat bench 90% work until the following week. I've been making sure not to miss a day of animal Flex, so that should help too. I'm definitely resting today, and possibly tomorrow. If I want to go tomorrow I have to go early before work, if not no problem, monday will be max lower day and I really want to squat.
LegendKillerJosh
05-16-11, 12:10 pm
Since I had to work at 11 yesterday instead of noon, there was no way I could have got a workout in before work. So I'm going tonight instead. It's ME Lower day, so I shall be squatting, should be fun as always. Ever since I've got my form perfected with the wide stance and really getting the weight back I've actually been excited for my next squat session to see how much weight I can start adding. I was going heavy already, but 500 should be coming soon, and there won't be any controversy about depth either brothers.
LegendKillerJosh
05-17-11, 12:44 pm
Squat day was yesterday and things went well. My last 3 heavy sets of singles were good, except really I guess for the last one. I got my 2nd to last single pretty damn easy, but on my last set the weight was just heavier for some reason and I know I didn't get below parallel which I normally have no trouble with. I'm sure it had to do with the day I had yesterday, for some reason I just wasn't feeling great all day. I think it had to do with taking the weekend off, and I for some reason just didn't have my usual appetite. I ate breakfast and then didn't eat again til my pre-workout meal at work, which wasn't a big meal either. I got to the gym without as much fuel as usual, but I won't complain because it was still a pretty good workout. I might bench today or I might put it off til tomorrow. I got a lot of stuff to do on my day off today, and I don't like having 2 max effort workouts in a row. Either way, I'll be sure to get all 4 workouts in this week so which days they fall on don't make a huge difference to me. When I do bench this week I'm going to go with the incline bench because I'm still in the process of rehabbing my elbow. It really isn't bothering me but I don't want to rush back in to heavy benching, I'd rather play it safe and just wait til next week to go heavy on the flat bench.
LegendKillerJosh
05-17-11, 4:53 pm
I fell asleep on the couch for an hour, woke up feeling great and decided to hit the gym. Well my nap worked and I was strong as hell. With my elbow I wanted to incline bench, and with no partner I wanted to use the smith machine. I normally wouldn't do this, but with the elbow and no spotter it was fine. I was able to set the pins to stop the bar just above my chest in case I failed on the lift. I got up to 340 for 2 reps (340 total with the bar and everything which really doesn't count on a smith machine but for this sake its not important). After I did the hammer strength machine incline bench press and got up to 340 on that as well but for 6 reps. Next I did seated rows for the lats and some preacher bench dumbell curls. It was a good workout cause I got heavy on my pressing and did rows and curls with no elbow problems. After a dynamic day bench later this week I'll be ready for some regular benching next week.
LegendKillerJosh
05-20-11, 12:27 pm
Yesterday was dynamic lower. I did my box squat, 5 warm up sets and 8 sets of triples for speed. The box was 14" high, so well below parallel. I then did leg curls, back extensions and hanging leg raises. Nothing sexy of course, but I set myself up for Mondays dead day and I'm looking for something awesome. Today I will do dynamic upper and then I'm resting sat and sun.
LegendKillerJosh
05-23-11, 12:25 pm
Friday I did my dynamic upper. After doing my dynamic benching I did 3 sets of incline benching in the 8-10 rep range with lighter weight, then some close grip benching a little heavier. I finished with just some biceps work for elbow rehab. Today for my max lower I want to deadlift, looking to break another PR, and then I plan on hitting lats, hams and abs after. I might lift tomorrow too even though I don't like doing back to back max days, I plan on doing floor presses for my max upper day.
LegendKillerJosh
06-02-11, 9:10 pm
I realize I haven't posted here in a while. My computer had a virus and needed fixing. Anyway, last week from thursday til this week wed. was a deload week for me, just 2 workouts during that time and very light weights for high reps. Today I squatted heavy and did some core work. Next will be a max upper day and then back to dynamic training to start next week, probably on Sunday.
I realize I haven't posted here in a while. My computer had a virus and needed fixing. Anyway, last week from thursday til this week wed. was a deload week for me, just 2 workouts during that time and very light weights for high reps. Today I squatted heavy and did some core work. Next will be a max upper day and then back to dynamic training to start next week, probably on Sunday.
Thought you'd gone a bit quiet bro
Appollonian
06-03-11, 1:12 pm
Just wanted to say I follow your thread, but don't think I'm subscribed, so just wanted to say "what's up".
I thought I would post a sample diet day, just because I'm actually curious as to how much I'm actually eating, and so this would be a good log. I focus on carbs as much as protein to fuel powerful training, and keep in mind I'm looking to add weight too. I aim for 150g fat, 500g carbs, 300g protein, for a total of 4550 calories and those are just minimums, if I get more thats excellent.
This isn't just a sample, this is what I actually had today:
Breakfast - 10am - 2 large, plain bagels / 3 whole jumbo eggs
Workout - 12n - I drink a pre-workout amino/beta alanine supp and drink gatorade during
PWO - 1pm - 32g protein bar / 4 - 100% beef aminos / 32oz gatorade
Meal 3 - 2:30pm - 8oz veal steak trimmed of fat / 2 small baked potatoes plain
Meal 4 - 4:30pm - Plate of pasta with tomato sauce with plenty of ground beef added and parmesan cheese
Meal 5 - 7:00pm - 3 regular size slices of veggie pizza (leftover from mothers day sunday)
Meal 6 - 9:00pm - 2 large scoops peanut butter on 2 slices wheat bread, 3 cups chocolate milk
Meal 7 - 11:00pm - Same as meal 4 (pasta with beef) and 3 more cups chocolate milk
I didn't even count a couple things like the sugar in the energy drink i had pre-WO, I ate a couple reeses cups between meals and if I feel like a snack between meals I eat junkfood lol such as cookies, cupcakes or whatever sweets I feel like. I take a multi daily, beef aminos with pre and post workout meals and right before bed, and I take animal FLEX every day no matter what.
My nutrient breakdown is simlar to this... last time I calculated it was like 240-260/450-600/80-100 for protein/carbs/fat.
I drink gatorade while working out, and I know they say 'you don't benefit from it unless you exercise for more than 45 minutes at a time', but if I do a lightning 25 minute shoulder routine and then run 4 miles after, I can tell the difference between drinking gatorade with water versus water alone. I run fine either way, but I definitely feel like I'm on empty after the run without the gatorade.
I realize I haven't posted here in a while. My computer had a virus and needed fixing. Anyway, last week from thursday til this week wed. was a deload week for me, just 2 workouts during that time and very light weights for high reps. Today I squatted heavy and did some core work. Next will be a max upper day and then back to dynamic training to start next week, probably on Sunday.
Computer gremlins can be a nightmare, glad you got it straightened out.
Keep up the good work!
LegendKillerJosh
06-03-11, 9:51 pm
Thought you'd gone a bit quiet bro
Ya between the deload week and the virus there wasn't much to post. But yesterday was my max squat day and today max bench. Both went excellent, the gains are coming tremendously, particularly on my bench and dead.
Just wanted to say I follow your thread, but don't think I'm subscribed, so just wanted to say "what's up".
My nutrient breakdown is simlar to this... last time I calculated it was like 240-260/450-600/80-100 for protein/carbs/fat.
I drink gatorade while working out, and I know they say 'you don't benefit from it unless you exercise for more than 45 minutes at a time', but if I do a lightning 25 minute shoulder routine and then run 4 miles after, I can tell the difference between drinking gatorade with water versus water alone. I run fine either way, but I definitely feel like I'm on empty after the run without the gatorade.
Computer gremlins can be a nightmare, glad you got it straightened out.
Keep up the good work!
Nice, I always drink gatorade or something with sugar during my workouts, I love to get some eaa stack or other protein supp in there too. Nothing like feeding the muscles during especially with bcaa's, nothing gives me a better pump than nitro before and after. My diet is good now, I've added more protein and probably because of that more fat as well. I focus more on my red meats and chicken but still get shit loads of carbs too. Thanks for catching up on the thread brother.
Cellardweller
06-05-11, 9:00 am
Looking good in here Josh. I went through some tendonitis in both my elbows this winter. Had to back off my bicepts for a couple months. Glad you're doing better. You guys can put me in the Gatoraide club too. sometimes I mix my Atomic 7 with Gatoraide for intra. Are you still working out in Dearborn Josh?
LegendKillerJosh
06-13-11, 8:00 pm
Looking good in here Josh. I went through some tendonitis in both my elbows this winter. Had to back off my bicepts for a couple months. Glad you're doing better. You guys can put me in the Gatoraide club too. sometimes I mix my Atomic 7 with Gatoraide for intra. Are you still working out in Dearborn Josh?
This is my last week at powerhouse. My dad offered to pay my way to start training at Detroit Barbell in Brownstown. This is a dream come true for me. Detroit barbell is an actual powerlifting gym with monolifts, platforms, strongman equipment and every member gets a key to train whenever they want. I'm going to start getting into gear too and my numbers should go up handily. I will then figure out what contest I'm going to do.
LegendKillerJosh
06-13-11, 8:02 pm
Hey everyone, my computer is finally fixed for real. It was driving me crazy not being able to post here everyday. Now I can, and promise I will. Yesterday was dynamic upper day. I did speed benches with 200 for triples and then did seated military presses. I got up to 275 for 4 reps, a PR for me. Tomorrow I plan on squatting very heavy.
LegendKillerJosh
06-16-11, 4:06 pm
I got a special video today guys
http://www.youtube.com/watch?v=uTezOGqA3PY
I hit a 390 reverse band bench press today, I attempted 405 after and just missed the lockout by about an inch or so.
Hey man I just came across this thread. You have a great story and are a real motivation. The video of your lifts were really good. Stay true and strong.
LegendKillerJosh
06-17-11, 1:23 pm
Hey man I just came across this thread. You have a great story and are a real motivation. The video of your lifts were really good. Stay true and strong.
Thanks brother, everyone from this forums support means a lot to me.
LegendKillerJosh
06-19-11, 11:04 am
If you guys are wondering how you can get stronger immediately, join a hardcore powerlifting gym. Today was my first day at my new "gym" - it's actually just an empty auto garage and it was the best day of my life. This place is a giant empty garage with monolifts, platforms and benches. 50kg plates, 100 pound plates and every other kind of plate and every dumbell all over the place. They got atlas stones, farmers walk, sleds, log press, super yoke, husefell stone and tons of other strongman equipment. The floors are concrete, the walls aren't painted, there's no air conditioning. It's straight hardcore. But the best part is the camaraderie there. Everyone helps each other get their bench shirts on and off, they will hold boards on your chest or pull the monolift rack back. It's amazing.
I get there this morning at 8am. There's about 12 of us there and the 2 pitbulls to play with between sets. I'm one of the only people there under 300 pounds. Everyone there is warming up with 400, 500 pounds after a few light sets. A couple guys benched 600 easy, another guy benched 745 off 1 board. There is a chalkboard on the wall with the weight classes and the names of who has done the most weight on each lift. There are multiple guys there benching 800+, deadlifting 900+ and squatting over 1,000.
Needless to say I had an amazing workout. I'm addicted to this place already. After about 10 of us used 2 of the benches, rotating 5 guys at each doing our working sets, we did some support work. We did close grip benches in a cage, tricep extensions with cables, etc. We even fucking did incline benches using the log, I did some clean and presses with the log for delts, and that was just my first day.
I can't believe I get to use strongman equipment for cardio and GPP work now. It's amazing. We got one of America's best strongman at this gym too, I swear to you the guy can lift any atlas stone on the planet. I guarantee my strength and size will skyrocket as a result of having this awesome equipment available, and even more so because of the guys who lift there too. They were so quick to help me out and give me pointers to help me get stronger my first day there. It's amazing. The gym itself is better than anything I could have ever imagined and the people there are even better.
smoothballer
06-19-11, 5:41 pm
Sounds like an awesome place.
LegendKillerJosh
06-22-11, 12:25 pm
Yesterday we all squatted, it was pretty awesome. It was my first time using a monolift, I really liked it. I was definitely stronger. I deadlifted after too, and that was it. Today is a rest day, tomorrow we are going to do bench support work. I'm guessing speed triples and then a lot of tricep, delt and lat work. I might go in friday or saturday and do some events training, play with the super yoke and farmers walk and stuff. Then Sunday morning is the big bench day. Sundays at 8am is when everyone meets to do max effort bench work. That looks the way the routine is going from now on. Sunday is max bench, tuesday max squat, thursday speed bench and friday speed squats.
Glad to have you back on sir.. God Bless brother!
IN IRON,
BB-
LegendKillerJosh
06-23-11, 7:30 pm
Glad to have you back on sir.. God Bless brother!
IN IRON,
BB-
It's great to be back. Today I trained with Ryan, it's awesome to get to train with people who know what they are doing. He is in the top 50 all time in the deadlift, and can bench 800 and squat 1,000. So today for support work we did bench singles for speed, adding 10 pounds each time with almost no rest between sets and about 100 pounds of band resistance pulling down. We did sets of 12 of standing military presses with the giant log, then lat pulldowns, then face pulls and dumbell hammer curls. Tomorrow I plan on going to do my speed squats and probably some farmers walk and some runs with the yoke, and finally some reverse hypers and ham curls.
LegendKillerJosh
06-24-11, 9:30 pm
Did dynamic effort lower body today. Did my standard box squats for speed, triples with a light weight for around 10 sets or so I'm not even sure. After that was the fun stuff though, some event training. I started with the super yoke, adding 90 pounds each run the first 2 times and then 50 pounds each time for 3 more runs, around 30 feet or so each. The final set I didn't even make it the whole way, probably only about 20 feet. After that I did some tire flipping, flipping it 3 times and then resting a min, 3 times and rest, and so on about 6 sets and flipped it 5 times the final set. Then I did the atlas stones. I'm not sure how much they weigh, the first 2 are slightly smaller than the regulation ones which we have about 6 of. I could get the first 3 out of the 8 we have, but I'm sure with just more technique and practice I will be able to do the next couple. The last 2 or 3 are fucking huge, if I can do those I will be a pro lol. Finally I finished with reverse hypers and then did some foam rolling and back stretches. Simple as that, tomorrow is a rest day and sunday is heavy bench.
LegendKillerJosh
06-27-11, 9:06 pm
Yesterday was sunday which could only mean one thing - 8am max bench day. I got 375 easy off 2 boards and nearly got 405 after. I'm sure I could finally hit 365 raw for a complete rep - the plateau that has been plaguing me for a long ass time. Maybe I'll do it next time just to make sure, and get a dope video too. Tomorrow is going to be max lower day, I really want to deadlift but I might just end up squatting with everyone else. Who knows, I'll post it tomorrow. Then I want to rest wed and lift thurs, then friday I'm leaving for traverse city and will be gone all weekend, so I'll be taking about a 5 or 6 day break from the gym. It's going to feel very nice, and I'll be back heavier than ever in the weights. In the meantime here is a video I did for fun of me playing with the atlas stones - http://www.youtube.com/watch?v=g8dw3zLERng - note to people who have never done them before and plan on it, use some forearm protection or prepare for serious road rash.
LegendKillerJosh
06-28-11, 8:43 pm
If you guys want to continue following my workouts, I'm now posting in my own journey in "the field" section which is the strongman section, since that is my ultimate goal is to do strongman. The link is in my sig.