PDA

View Full Version : Bigger.Better.Faster.Stronger.



Big Mac
03-23-11, 7:15 pm
Just a brush up on the past few training sessions.

March 12 2011

1430-1535

Warmups:
Hip Rotations, Leg Swings, Bw Squats, Pullups 3x5, Light Stretch

Squats:
135x10,5
225x2x5
275x5
315x3
335x1
365x5
405x1
455x1

Sumo Deads:
OverHand Grip:
227x3
317x3
407x3
Over/Under Grip:
457x3
507x1
Overhand Grip:
407x10

Power Cleans:
137x3
187x3
227x1
247x1

HyperExtensions:
Bwx2x20
-Alternate-
Hanging Leg Raises-Bwx2x20

Big Mac
03-23-11, 7:16 pm
March 14 2011

1425-1600

Warmups:
Shoulder Dislocators,Light Stretch

Incline Bench:
95x15,10
135x10,5
225x5
275x3
315x1
275x4x3

Floor Press:
135x10
225x3
275x3
315x3
335x2
Close Grip:
275x4
225x8

Low Pulley Cable Row:
4x10

Big Mac
03-23-11, 7:16 pm
March 15 2011

1345-1445
Pullups:
Bwx5x5

HLR:
5x10

Calf Press:
5x20

Treadmill:
15 Mins @ Incline 0/ Speed 3.5

Nonstop Pushups:
50
30
20
-Alternate-
PRT Rower
25
20
15

Box Jump:
Height Unknown 2x5

Big Mac
03-23-11, 7:16 pm
March 17 2011

Warmups:
Shoulder Dislocators,Light Stretch, Pushdowns,Raises

0815-0915

Standing Strict Military Press:
95x5,5
135x3
185x3
225x3
250x2
Add Fat Gripz:
Dropset: 225x1 185x3 135x3
-Alternate-
Pullups: Bwx4x5

Hypertrophy Work:
135x5x10
-Alternate-
Pullups 25x5x3

Btn Smith Shrugs:
3x20
-Alternate-
Face Pulls:
3x20

Cable Curls:
2x15-8
-Alternate-
Overhead Ext:
2x15-8

Cable Curls:
2x15
-Alternate-
Rope Ext:
2x20

HLR:
2x20

Big Mac
03-23-11, 7:17 pm
March 19 2011

0915-1030

Warmups:
Hip Rotations,Leg Swings, Light Stretch

Squat:
135x2x10
225x2x5
275x3
315x3
405x3
Add Knee Wraps (First Time Use)
455x1,3
477x1

Sumo Deads:
225x3
315x3
405x3
455x1
Over/Under Grip:
497x1
547x0,0
497x1

HLR:
3x15

Big Mac
03-23-11, 7:17 pm
March 21 2011

Warmups:
Shoulder Dislocators, Light Stretch, Raises, Extensions

Pullups:
Bwx3x5

Incline Bench:
Barx20
95x15
135x2x5
185x5
225x5
Add Wrist Wraps:
275x5x5

Makeshift Db Csr:
35x3x15
50x3x10

Close Grip Floor Press:
185x10
225x10
275x6
Add Wrist Wraps:
315x3

Barbell Curl:
Add Wrist Wraps:
135x8
No Wraps:
95x3x10

Rope Extensions:
4x20
-Alternate-
Pushups:
4x20,15,15,10

Btn Smith Shrugs:
3x25
-Alternate-
Calf Ext:
3x30

Incline Treadmil 10 Mins @ 4 Incline/ 4 Speed

Big Mac
03-23-11, 7:19 pm
March 22 2011

HLR:
3x15

Roman Chair Situp:
3x15

Rower:
5 Mins

PowerWalk:
30 Mins

Big Mac
03-23-11, 7:21 pm
March 23 2011

Standing Strict Military Press:
95x5,5
135x5
185x3
225x1
240x2
205x5

BBB:
135x3x10
-Alternate-
Pullups Bwx3x10

Face Pulls:
3x15

Db Shrugs:
3x25

T o m m Y
03-24-11, 4:32 pm
Looking strong E!
Your ohp is really taking off.

Big Mac
03-26-11, 6:32 pm
March 26 2011

Warmup:
Box Jumps 35" 3x5, Pullups 2x5, Leg Swings, Shoulder Dislocators, Hip Rotation

Squats:
135x5,5
225x5,5
315x3
365x3
405x1
Add Wraps:
457x1
507x1
457x1
Downgrade Wraps:
405x3

Deadlifts:
Overhand Grip
225x3
315x3
407x3
Over/Under
497x3
Add Chalk
547x1,1

Standing Rope Crunches:
3x15

Pwr2Elite
03-27-11, 11:55 am
Your already strong as hell go do a damn meet!

Big Mac
03-27-11, 1:19 pm
Your already strong as hell go do a damn meet!

Im overseas right now. Upon my return in 6 months, I will get a few months of good training in the garage then get ready for a meet.

T o m m Y
03-27-11, 2:21 pm
Nice sq and deads E.
You doing something like eric lilliebridge? Sq hvy dead lighter one week then the following dl hvy sq lighter.

Big Mac
03-27-11, 5:19 pm
Nice sq and deads E.
You doing something like eric lilliebridge? Sq hvy dead lighter one week then the following dl hvy sq lighter.

Not really. Doesnt sound like a bad idea tho. I was thinking of doing a sumo,conventional,sldl,gm cycle tho. Next week Im going to aim for 525+ on the squat. Still breaking in and getting used to the wraps. On payday I will be purchasing a belt as well.

Wingman
03-27-11, 5:51 pm
Good shit man, keep it up!

Big Mac
03-28-11, 10:03 am
March 28 2011

0620-0820

Warmups:
Shoulder Dislocators,Pullups,Extensions,Shoulder Rotations

Bench (Flat Foot):
135x5,5
185x5,5
225x3
275x1
315x1
340x1
367x0,1
317x3x3
225x15

Dumbell Csr:
50x3x15
70x2x10
50x15

Dumbell Incline Bench:
80x15
105x10
115x8
80x15
-Alternate-
Pullups:
Bwx4x5

Barbell Curls:
135x2x6
95x2x6

Calf Work:
Assorted

Until the second attempt at 367 I was using the same grip I use for my military presses. I bombed the first attempt at 367, got up a few inches and right shoulder either gave out, or lost tightness in my back. Not sure. Had quite an incompetent spotter tho. Moved my grip in by one finger, so total distance from hand to hand was roughly 26". Rep started rough, but lockout was swift. Note, I have not done flat bench since early January. I suppose I will throw it in the rotation. Goal of 365 done, now on to 405.

Big Mac
03-30-11, 9:50 am
March 30 2011

Warmups:
Hip Rotation, Light Stretching, Shoulder Rotations

Box Jumps:
27"x5,5
35"x2x5
43"x4x0
4"x2x1

Squats:
135x3,3
225x3
315x3
405x3

Sldl:
225x10
315x10,10

Furious with the incompetence of some individuals.

Wingman
03-30-11, 12:54 pm
Very strong work on the Bench, and keep up the hard work.

Pwr2Elite
04-02-11, 12:52 pm
Nice work bro

Big Mac
04-02-11, 4:07 pm
Very strong work on the Bench, and keep up the hard work.


Nice work bro

April 1 2010

Warmups:
Extensions, Dislocators, Rotations

Seated Military Press: (Never Again)
95x10,10
135x10
185x6
135x10

Cable Lat Raise:
3x10

Face Pull:
3x10

Shrugs:
3x10

Ab Pulldowns:
3x15
-Alternating-
Hangng Leg Raise:
3x15

Weighted Situps:
25x10,10
45x10,10

Just like any session that doesnt go so well, there was many factors behind it. Primarily my shoulder was screaming for me to stop, despite what movement I was doing. Lack of motivation was evident as well. Work has been a mental fuck as of lately. Nutrition intake had been toyed with the night before as well. Also, seated military press just screwed with my shoulders. Never doing them again, put them in a painfully awkward position. Ohwell. Im in this game for the long run. Have the weekend off. Back on the grind monday with chest/back depending how my shoulder feels. Then back to work as well.

174 days..

Big Mac
04-04-11, 3:45 pm
April 4 2011

Warmups:
Rotations, Foam Roll, Extensions, Shoulder Dislocators

Floor Press:
135x5,5
185x5,5
225x3
275x3
300x1
335x6

Bench: (Flat Foot, No Tuck)
225x5
275x5
315x6

Dumbell Csr:
50x3x15

Incline Db:
105x3x12

Db Curls:
40x8
50x8
60x6

Pullups:
Bwx50

Decline Situps:
2x25
1x20 W/Twists 10 Per Side

Hanging Leg Raise:
3x15

Rope Crunch:
3x15

Cardio:
10 Mins Treadmill @ 3.0/3.0

405, Here I come. Writeup later.

T o m m Y
04-04-11, 5:38 pm
Damn strong work E!

J A Y
04-04-11, 5:40 pm
strong work indeed, damn heavy floor presses

Big Mac
04-06-11, 10:46 am
Thanks Guys.


April 6 2011

Warmups:
Shoulder Dislocators, Lunges, Foam Roll, Dead Hang.

Squat:
135x5,5,5
225x5
315x5
405x5
455x5
495x1,1

More Squats:
315x5
275x5
225x5
-Alternate-
Hanging Leg Raises:
3x15

Random calf stuff. Out..Gonna try to catch a 3-4 hours of sleep then back to work again

Wingman
04-06-11, 10:48 am
Some impressive stuff there big guy, keep it up!

Big Mac
04-08-11, 10:23 am
April 8 2011

Warmups:
Shoulder Dislocators, Light Stretch, Extensions

Pullups:
Bwx75

Military Press:
95x5
135x5
185x5
225x5

Lateral Raises:
3x8

Shrugs:
3x20

HIGA MONSTER
04-08-11, 11:14 am
April 8 2011

Warmups:
Shoulder Dislocators, Light Stretch, Extensions

Pullups:
Bwx75

Military Press:
95x5
135x5
185x5
225x5

Lateral Raises:
3x8

Shrugs:
3x20
Is that it?

I didn't event get hard yet...

Love you,
HIGA MONSTER

The Iron Gumby
04-08-11, 12:00 pm
April 8 2011
Pullups:
Bwx75


Wow. What's your BW?

Big Mac
04-08-11, 8:18 pm
Wow. What's your BW?

This was over 12-15 sets. I am about 237 right now.

Thanks Higa, Ha. I was feeling miserable. Shoulder was buggin me, and I spent most the session teaching a buddy how to squat.

Big Mac
04-11-11, 4:01 pm
April 11 2011

Warmups:
Stretch, Foam Roll, Extensions, Pressdowns, Raises

Bench:
135x3x3
185x2x3
225x2x3
275x1-Pause
315x3x5

Incline DB:
115x10,8
105x8

Cable Flies:
High-
3x15-10
Low-
3x15-10

DB Pullovers:
50x3x10

Machine Lat Raise:
3x15
-alternate
Plate Raise:
45x10
25x10,10

Decline Oblique Twist:
2x20

I felt pretty afterwards. Gonna try something new for a few weeks to kickstart some more growth. Squats tommorow.

J A Y
04-11-11, 4:09 pm
let the bodybuilding begin!

Big Mac
04-11-11, 4:13 pm
let the bodybuilding begin!

Forgot to mention

Pullupsx35
20,5,5,5

Big Mac
04-12-11, 11:34 am
April 12 2011

Warmups:
Rotations, Leg Swings, Lunges, Light Stretch, Foam Roll,Shoulder Dislocators.

Squats:
135x3,3
225x3,3
315x3,3
405x1
455x3x5

Leg Ext:
3x20

Hanging Leg Raise:
3x10

Toasted. Squats were beltless/ no wraps. Now just need to keep up the confidence under the bar.

Big Mac
04-14-11, 10:45 am
March 14 2011

Warmups:
Hip Rotations, Foam Roll, Stretch, Leg Raises

Straight Bar Pulldowns:
5x10

Deadlifts:
135x5,5
225x5,5
315x5
405x5
455x5

Palms In Pulldowns:
5x10

Palms In Low Pulley Row:
5x10

Straight Arm Pulldown:
2x15

Random calf work in between sets. Got in and out in a hurry. Got yelled at for deadlifting, etc etc. Long day. Time for sleep!

Big Mac
04-15-11, 9:23 am
March 15 2011

Went to the gym for PT, threw me off but put in work nonetheless.

Barbell Shrugs:
Double Overhand-
225x3x20
315x2x20
Over/Under-
405x8

Ez Bar curls:
5x10

Ez Bar Overhead Ext:
5x10

Cable Curls:
3x12
-Alternating-
V Bar Presssdowns:
3x12

Hanging Leg Raises:
15+15 Knee Raises
15+20 Knee Raises

Weighted Situps:
25x10
45x10
90x10

Random Calf work. Home to make some more meals. Back on the grind in a few hours. Off to bed, yet again. Will begin incorporating cardio on my off days. Mon/Tues watchout..

Bruiser
04-15-11, 9:34 am
Keep up the good work bro. You've got some real solid numbers here.

Big Mac
04-15-11, 9:42 am
Keep up the good work bro. You've got some real solid numbers here.

Thanks B. Im just getting warmed up for when I get back stateside..

ToSo
04-15-11, 10:05 am
April 12 2011

Warmups:
Rotations, Leg Swings, Lunges, Light Stretch, Foam Roll,Shoulder Dislocators.

Squats:
135x3,3
225x3,3
315x3,3
405x1
455x3x5

Leg Ext:
3x20

Hanging Leg Raise:
3x10

Toasted. Squats were beltless/ no wraps. Now just need to keep up the confidence under the bar.

Putting up some serious numbers bro, looking good. Pleasure following your journey so far the training log looks great.

Big Mac
04-18-11, 3:35 pm
April 18 2011

Warmups: Shoulder Rotations, Dislocators, Raises, Extensions, Dead Hang

PUSH

Jerk:
135x5,5
185x5,5
205x3
225x3,3
275x1,1
300x1 +1 No lockout
315x0,0

Close Grip Bench:
135x5
185x5
225x5
275x5
315x5
335x1
355x1

Incline Hammer Strength:
2ppsx3x10

Out. Writeup later.

J A Y
04-18-11, 3:58 pm
April 18 2011

Warmups: Shoulder Rotations, Dislocators, Raises, Extensions, Dead Hang

PUSH

Jerk:
135x5,5
185x5,5
205x3
225x3,3
275x1,1
300x1 +1 No lockout
315x0,0

Close Grip Bench:
135x5
185x5
225x5
275x5
315x5
335x1
355x1

Incline Hammer Strength:
2ppsx3x10

Out. Writeup later.

nice work eddy

Big Mac
04-18-11, 4:01 pm
Figured today was going to be horrible, seeing as I managed to grab my animal pm instead of rage as I was leaving the house. I went to take it some 45 mins later, then realized I grabbed the wrong stuff. So, had to settle with a Redbull, and 400mg of caffeine pills. Now, the good news! I met a seasoned powerlifter today. (30 years in the game...) Great guy, and I picked his brain for some time. I was in the gym for about 2 hours, ended up eating a protein bar midway. Always good to meet likeminded people.

Now here is something else I must bring up.

I hate converse. My first pair I had for about 18 months. They served me well I suppose. My stance in my squat and deadlift has changed slightly overtime, and I feel chucks just arent doin it for me anymore. They are extremely uncomfortable, and doing any type of walking them has bothered my back & knees. So, Im going to be hanging them up very soon. Vibram 5 fingers (Which I plan on purchasing anyway for a multitude of reasons), Olympic Shoes, Or wrestling shoes. Any help is greatly appreciated.

Ed Eliason
04-18-11, 11:02 pm
Some big numbers your putting up. Keep it up!

I use to squat in oly shoes when my stance was more narrow. Since I widened my stance some I switched to chucks. Hope you find something that works for you.

Big Mac
04-19-11, 12:30 am
Some big numbers your putting up. Keep it up!

I use to squat in oly shoes when my stance was more narrow. Since I widened my stance some I switched to chucks. Hope you find something that works for you.

What shoes did you have? Im still looking for a pair.

Ed Eliason
04-19-11, 9:17 am
http://www.vsathletics.com/product.php?xProd=1301

These aren't exactly the ones I have but VS Althletics sem to make a good product and there priced pretty good.

Wingman
04-19-11, 3:27 pm
I am going to be getting a pair of Asic wrestling shoes this summer.

Bruiser
04-19-11, 3:42 pm
I had a pair of Nike wrestling shoes I was using when I was boxing and dug them out one time to see how they would feel while lifting. They worked GREAT!! I wish I still had them.

Bruiser
04-19-11, 3:52 pm
BTW, at least you noticed that you grabbed the Animal PM instead of the Rage BEFORE you took it! That could have been long F***ING day... or a real short one! lol

Big Mac
04-19-11, 4:01 pm
Thanks for the insight guys. For awhile I was squattin relatively close, pretty much olympic. Ive widened it up just a bit, So Im just outside shoulder width. Still tho, Im not a sumo or too wide of a squatter, so the flat shoes arent as great. I am still working on what I should purchase. However, I will be getting 5 Fingers for a multitude of reasons. Jogging, Swimming, Plyometrics, Strongman..Just to name a few reasons..

April 19 2011

Warmups:Dead Hang, Shoulder Dislocators and Stretches, Leg Raises, Leg Swings, Hip Rotations, Kneeling Jumps

Squat:
135x5,5
225x3,3
315x3,3
405x1
455x1
Add Wraps:
495x1-Stupid Easy
515x1-Same
Add Belt:
545x1-Relativly easy out of the whole
575x0-Failed about 2" out of the whole*

Kneeling Leg Curls:
3x20

Hanging Leg Raises:
5x20

Trained with Gary Grissinger again today.He had nothing to critique on my squatting, so must be doing something right. We both agree the rack is a piece of shit, and unracking can be very difficult. No excuse tho. 515 and 545 are pr's. Both were smokeshows. 575 was a mixture of fucked. My eye watered alot after my hit of nose tork, and just didnt feel steady enough. Just wasnt commited to the lift. The few bystanders said otherwise tho. They were sure I was going to get it. Just out of the whole I lost focus. This is good tho. I know where I stand on squatting. Howeverr, I need to eat more preworkout. Whey and 2 banannas isnt going to cut it while lifting this heavy! Next week Im going for 405x10, and continue to work on core strength without the wraps and belt.

Big Mac
04-20-11, 3:37 pm
April 20 2011

Warmups:Not enough.

Snatch Grip High Pulls:
95x5
135x3x3
185x3x3
225x3

Pullups:
3x5

Pulldowns:
3x10

Low Pulley Row:
3x10

Shrugs:
3x10

J A Y
04-20-11, 5:03 pm
correct me if im wrong(i never am) but didnt i tell you, you will be squatting more than 500!??

disheartening news about the chucks, did bring a tear to my eye, nice work E sure il speak to you soon, and please, but a damn belt on earlier

Big Mac
04-20-11, 11:46 pm
correct me if im wrong(i never am) but didnt i tell you, you will be squatting more than 500!??

disheartening news about the chucks, did bring a tear to my eye, nice work E sure il speak to you soon, and please, but a damn belt on earlier

Thanks man. Ohwell, I will be using my chucks for a bit longer. Gotta put some bucks away right now...
Belt? I want RAW strngth. I think however, I will start using it after 500!

Big Mac
04-21-11, 4:29 pm
April 21 2011

No better time to start then now.

Hittin up Orlando with the wife June early July.


Elliptial:
30 Mins

Calves:
Need to do more. More. MORE!

J A Y
04-21-11, 4:32 pm
RAWWRRRRR

jacked and tan here you come mini derek

Big Mac
04-22-11, 10:17 am
RAWWRRRRR

jacked and tan here you come mini derek

Yessir!

April 22 2011

"Pretty"
Warmups: Light Stretching.

Close Grip Bench: (Slow, Painful Reps..)
135x15
185x15
225x10
135x15
-alternating-
Hammer Grip Pullups:
Bw x4x10

DB OH Ext:
75x4x20
-alternate-
Db Conc Curl:
30x10,10
45x10,10

Single Cable Reverse Pressdown:
2x20
-alternate-
Single Cable Curl:
2x20

Cable Upright Row:
2x20
-alternate-
Face Pull:
2x20

Cable Lat Raise:
2x20

Jumping Jacks:
2x100

Well, first week of Push, Squat, Pull, Pretty is over. I suppose it went well? More work to do next week. Going to get some cardio in this weekend as well.

Big Mac
04-25-11, 10:34 am
April 25 2011

Took the weekend off entirely. Caught up on some much needed rest. Went it after work bound & determined to let loose..

Heres how it went down..

Warmups:(Took Forever..Sitting down for 10 hours stiffens you up..)
Shoulder Stretches, Rotations, Dislocators Hip Rotations, Swings, Foam Roll, Dead Hang, Leg Raises, Flutterkicks, Lunges

SQUAT

Box Squats: (Just Below Parallel, full pause)
135x3x3
225x4x3
315x3
365x3
405x3
455x1
495x1
315x10

Front Squats:
135x10
225x3
275x3
315x1

Circuit x3
Jumping Jacksx50
Lungesx 10 Per
Front Squat 135x10

Hanging Knee Raise + 5 Leg Raises
2x25+5

Played around with the jump rope a little bit.

Well, I was very suprise with todays training. I thought about squatting all night, really had no idea iwhat I was going to hittin tho. My back was really bothering me the last few days, from my bailout on squats last week. Anyway, alot of other guys on here are box squatting so I figured I would throw it in the mix too. Im very happy with that 495. dropped it, sat back, explode up! Also, Im down about 5 pounds. Scale says 234.4 in shorts and tee. 225-228 is the goal in the next few weeks.

J A Y
04-25-11, 7:19 pm
nice work little D, My internet was freaking out the other night hence the quick exit

T o m m Y
04-25-11, 7:59 pm
Nice squatting bro..
Strong fronts too..
I gotta get mine up where they were last year..

Big Mac
04-25-11, 9:18 pm
Nice squatting bro..
Strong fronts too..
I gotta get mine up where they were last year..

Thanks bro. I replayed the video a few times. I dropped it really fast on the front squat. I was just outta gas. From the video it looked easy tho, lol. I havent done them since Feb, so its nice. Besides, gotta get those quads prepared for strongman!

Big Mac
04-26-11, 10:47 am
April 26 2011

Warmups: A little btt of everything.

Close Grip Bench: (Flat Foot)
135x3x10
185x3
225x2x3
275x3
315x3
335x1-Pause
Add Wrist Wraps:
365x1
375x0
Lose The Wraps:
Dropset 1- 275x6 225x5 135x5
Dropset 2-225x8 185x6 135x10

DB Incline:
90x15
115x8
85x15

Treadmillx 15 mins @ 3.5/3.5

Having some pain issues, writeup later.

Big Mac
04-28-11, 9:06 am
April 28 2011

Warmups:Light Stretch.

HS Wide Grip Pulldown:
7 Sets

HS Low Row:
6 Sets

HS Front Pulldown:
3 Sets

HS High Row:
3 Sets

Donkey Calf Raise:
Alot

HS Curls:
1.5 Sets*

Pathetic attempt at abs and GM'S

The work week has begun, joy. Dont have time for a long writeup. Im dealing with some nagging injuries at the moment.Lower back is acting up terribly, it appears to be my bulging disk acting up again. Shoulders are bugging me, and my left elbow.. Trying to work it out. With a little bit of prayer and alot of positive thinking I will be back to it monday, starting 5/3/1. However, I dont see any pulling in the near future.

T o m m Y
04-28-11, 2:09 pm
April 26 2011

Warmups: A little btt of everything.

Close Grip Bench: (Flat Foot)
135x3x10
185x3
225x2x3
275x3
315x3
335x1-Pause
Add Wrist Wraps:
365x1
375x0
Lose The Wraps:
Dropset 1- 275x6 225x5 135x5
Dropset 2-225x8 185x6 135x10

DB Incline:
90x15
115x8
85x15

Treadmillx 15 mins @ 3.5/3.5

Having some pain issues, writeup later.

Solid work E!
So gonna go back to 5/3/1 huh?

J A Y
04-29-11, 7:51 pm
good choice little D, hope you get all healed up man

Big Mac
04-30-11, 6:48 am
good choice little D, hope you get all healed up man

Where does this "D" come from? Ha..

Im working on gettin better. Probbaly going to lift Monday evening. Thats another 3 sleep sessions, lol. Ive been foam rolling daily,and doing some light lower back rehab stuff. Hip Mobility work, stretching, etc.

Big Mac
05-02-11, 9:28 pm
May 2 2011

Warmups:Too much to mention.

Pullups:
3x10
-alternate-
Hanging Knee Ups:
3x15

Box Squats:
Lightweight x ALOT
295x5
335x5
Belt:
385x5
405x1
Farmer walked a few thousand pounds of new dumbbells and plates from the back to the front of the gym.
30 Mins Later:
455x1
Belt Off:
225x2x10

Oly Squats:
225x3,5,7 (Still working with my lower back all jacked up..)

Front Squats:
135x10

DB Sldl:
50x3x15-Kept it light with back..

Calf Press:
5x15

Leg Ext:
3x15

Weighted Situps:
50# 2x25

Rope Crunches:
2x25

Hanging Knee Ups:
2x25

Was creepin up on 2.5 hours in there. Back is feeling a bit better. Ive had

Big Mac
05-02-11, 9:30 pm
May 2 2011

Warmups:Too much to mention.

Pullups:
3x10
-alternate-
Hanging Knee Ups:
3x15

Box Squats:
Lightweight x ALOT
295x5
335x5
Belt:
385x5
405x1
Farmer walked a few thousand pounds of new dumbbells and plates from the back to the front of the gym.
30 Mins Later:
455x1
Belt Off:
225x2x10

Oly Squats:
225x3,5,7 (Still working with my lower back all jacked up..)

Front Squats:
135x10

DB Sldl:
50x3x15-Kept it light with back..

Calf Press:
5x15

Leg Ext:
3x15

Weighted Situps:
50# 2x25

Rope Crunches:
2x25

Hanging Knee Ups:
2x25

Was creepin up on 2.5 hours in there. Back is feeling a bit better. Ive sat down and thought about life, the direction Im going in and training. My last 5 months here are gonna be rough, but just gotta take it one day at a time. There messing with the gyms, rennovating etc. So gonna have to adapt to it all. No worries. I will achieve my goals even in the worst conditions!

Big Mac
05-03-11, 12:31 pm
May 3 2011

Warmups:Light Raises, Light Stretches, Extensions
5/3/1 Week 1 Cycle 1

CGB:
135x3x10
185x5
215x5
245x5
280x10
185x3x10

Incline Hammer Strength:
2ppsx3x10
1ppsx3x15
-alternate-
Standing Hammer Strength Row (Single Arm):
3ppsx10
4ppsx10
5ppsx10
4ppsx3x15

Reverse Grip Hammer Strength Pulldowns:
2ppsx3x10

Went it, hit it pretty hard but quick. Was able to borrow a car, so got some other things done. Abs/Cardio later tonight or tommorow. 5/3/1 Jerks with some light arm work on Thurs.

J A Y
05-03-11, 2:06 pm
D= Derek !

as in the one and only mr poundstone!

get with it little D!.. nice work, i see the CGBP session was the one i was completely obvlious too, keep putting the work in

Big Mac
05-05-11, 9:41 am
May 5 2011

Warmups:Hip Work, Pullups, Foam Roll

Deadlifts:
Over/Over No Chalk:
135x5
225x10
315x5
405x3
455x3
Over/Under+Chalk
507x1-Back Called it Quits here..
Over/Over No Chalk:
405x3x1
315x1

Roman Chair Situp:
5x15
-alternate-
Hanging Knee Raise:
5x15

Donkey Calf Raise:
3xAlot
-alternate-
Single BW Calf Raise:
3x15

Been a little bit since I have deadlifted. Since pulling 600 in Feb, this is maybe my 3rd or 4th time deadlifting. I wasnt planning on it all actually, but things lined up so just went for it. Did alright. Hammys were still pretty tight from monday, so everything moved awfully slow. 507 was really slow. Called it quits there, tweaked the back just a tad. So didnt wanna push it. With the 405 I held it at the top for a bit, to get a good forearm burn. Also, wore my vibram 5Fingers today. They are comfy..Probably wont deadlift again for a few weeks. Possibly go sumo next time..Seems to not bother my back as much?

Rhys
05-06-11, 2:15 am
What's up Big Mac Attack?! First off, just wanted to say thanks for leaving some good words over in my journey. Wasn't exactly sure how the whole airborne acrobatics slant would go over here on the forum. So it's very cool to have a serious dedicated powerlifter show some support...besides...it was starting to get a bit lonely in there. lol

Anyhow, took me a little while to get around to it, but I wrote a little bit about my lower back issues in response to your question in my latest post if you wanna check it out. Nothing to in depth or specific...but I did write about a couple concepts that helped me out big time.

Big Mac
05-06-11, 9:08 am
What's up Big Mac Attack?! First off, just wanted to say thanks for leaving some good words over in my journey. Wasn't exactly sure how the whole airborne acrobatics slant would go over here on the forum. So it's very cool to have a serious dedicated powerlifter show some support...besides...it was starting to get a bit lonely in there. lol

Anyhow, took me a little while to get around to it, but I wrote a little bit about my lower back issues in response to your question in my latest post if you wanna check it out. Nothing to in depth or specific...but I did write about a couple concepts that helped me out big time.

Thanks Bro. I will def stop by and take a look.

May 6 2011

SO Much For 5/3/1

Warmups: Foam Roll, Stretch, Raises

Strict Overhead Press:
95x3x10
135x10
185x5
205x5
135x10

Shrugs:
225x20
315x20
Add Straps:
405x20
Lose Straps:
225x30

Arms:
Dont remember all the sets/reps. Hit some hammer curls, regular db curls, preacher curls, overhead rope ext, pressdowns

Hang For Time:
1:00

Decline Situps:
2x25

Hammer Grip Pushups:
2x25

J A Y
05-06-11, 4:22 pm
i do not like these injuries you are picking up E! it is frustrating just reading! all the potential waiting to explode into action

Big Mac
05-11-11, 3:31 pm
April 5 2011

Miserable attempt at squatting. Hardcore depression kicked in here, lasted about 24 hours. Compounded with back pain, thought I was going to lose my mind.

April 6 2011
Woke up, felt better. Counted my blessings, realize Im down..but not out! Went into the gym ready to kick ass.

Warmups:Foam Roll, Overhead Ext, Rope Pressdowns, Raises, Pushups, Pullups, Knee Raises, Light Stretch, Dynamic Warmup Circuit

Bench:
135x3x10
185x10
225x5
275x5
315x5
225x8

Reverse Grip Bench/Close Grip Bench:
135x3x10/5

Incline Db:
70x2x10
105x12 (Someone handed them to me)

Flys:
4x12

Cardio:
Treadmill 23 mins, made it interesting

Hanging Knee Raises/Pushups:
4x25/10

Bruiser
05-11-11, 3:33 pm
Way to push through it man. Don't let the weight push back.

Big Mac
05-11-11, 3:41 pm
April 11 2011

Yoga-10 Min Beginner Session (A.M Yoga)
*Wow, realized many, many, many things about myself here.

Hour later..

Gym-

Pullups:
10x5,
3x3
3x8
3x5
3x3 (107 Total)

Cable Leg Curls:
3x25
Barbell Shrug:
135x4x50
Cable Row:
4x25
Single Arm Face Pull:
5x10
Cable Neck Ext:
ALOT! Found the attachment, woo!
http://s5.photobucket.com/albums/y164/drivenbychaos57/?action=view&current=019.jpg
Face Pulls:
2x20
Lat Pulldowns:
2x20
Db Curls:
2x10

Treadmill:
Incline/Speed/Time/Type
5.0/1.5/5min/Reverse Walk
5.0/2.7/5mins/Reverse Walk
5.0/3.5/5mins/Forward Walk
5.0/4.0/5mins/Forward Walk
5.0/2.0/5mins/Rear Walk
5.0/3.5/5mins/Forward Walk

Rope Crunches:
2x25
Hanging Knee Ups:
2x25

Full Body Stretch.

Big Mac
05-11-11, 3:43 pm
Way to push through it man. Don't let the weight push back.

Thanks alot man. My heads in the right place, time to do work.

Big Mac
05-11-11, 3:45 pm
233.7, Next Stop 225

http://i5.photobucket.com/albums/y164/drivenbychaos57/022.jpg
http://i5.photobucket.com/albums/y164/drivenbychaos57/019.jpg
http://i5.photobucket.com/albums/y164/drivenbychaos57/016.jpg
http://i5.photobucket.com/albums/y164/drivenbychaos57/010.jpg
http://i5.photobucket.com/albums/y164/drivenbychaos57/009.jpg

Big Mac
05-11-11, 3:48 pm
First week Of September:
http://i5.photobucket.com/albums/y164/drivenbychaos57/IMG_0698.jpg
http://i5.photobucket.com/albums/y164/drivenbychaos57/IMG_0702.jpg

Bruiser
05-11-11, 3:57 pm
Nice progress man. Pics are looking good. Keep it up.

Mr. Dead
05-11-11, 3:58 pm
I see how it is... You start up a new log... And, make me go hunt for it... Nice... *LOL*

Big Mac
05-11-11, 4:10 pm
I see how it is... You start up a new log... And, make me go hunt for it... Nice... *LOL*

;)

Big Mac
05-13-11, 9:05 am
May 13 2011

Warmups:Light Stretch, Rotations, Light Foam Roll

Handstand Pushups: 1,3,5,5,8,3,2,1,5,7,2

*For these I placed my hands on two 50# Db's so I could get deeper (also kept changing wdth of grip). I kept my toes of one foot on the wall to maintain balance, the other straight up. Did suprisingly well with these..Thank RHYS!

Military Press:
95x10
135x10
185x5
135x2x10
*Didnt push it here, for the sake of my back. It will be nice to be playin with 225+ again..In due time..

Shrugs/Face Pulls/Lat Raise:
3x20/20/10

Cable Neck Attachment/Yes-no-maybes:
4x20/20/20/20

Seated Db Clean:
25x3x15

Rope Crunches/Hanging Knee Raises:
2x25/25

Treadmill:
Incline/Speed/Time/Type
6.0/2.0/5mins/Reverse Walk
6.0/3.5/5mins/Forward Walk
7.0/4.0/4mins/Forward Walk
0/3.0/1mins/Walk/Cooldown

Light Foam Roll, Full Body Stretch emphasis on hamstrings.

Bruiser
05-13-11, 9:10 am
I like all the variations you're using. That'll keep the muscles guessing.

Big Mac
05-13-11, 9:23 am
I like all the variations you're using. That'll keep the muscles guessing.


Thanks man. This is definetely a change of pace for me. Normally Im training for brute strength, I figure this is the time to work on bodyweight stuff, and get somewhat more "conditioned" seeing as my lower back, and cns need a huge break.

prowrestler
05-13-11, 4:08 pm
whats your programming like?

Big Mac
05-13-11, 4:20 pm
whats your programming like?

Right now, instinctive. Do stuff thats out of my normal "powerlifter-esque" training. Also working on bodyweight strength. I do a few hundred pushups thru the day at work, things like I did today. The 100 some pullups I did yesterday. Working on things that dont bother my back, and focusing on lots of stretching and icing for my back and hams. Also Yoga is in the mix, for some relief and felxibility/mobility. However, I got a question. Any reccomendations on shoulder warmups?

prowrestler
05-14-11, 10:07 am
yes fuck...

grab the 2.5's, now do this circuit

- front raise, hammer grip x10
- side raise x10
- seated cleans x10
- overhead press x10
- shrug w/ hold x10
- bent over rear delt fly x10

if you have a band, loop it ontop of power rack, then around your wrist so you do not need to hold it, let it pull you shoulder out, do different body positions and play with it. this is called traction. video on elitefts exercise index band section. 2-4mins

on a push day, start wth overhead work before flat

battle ropes for time, a garden hose around a tree is a good cheap ass version (what i do). do these after press work and the day after press work. get some extra GPP in which will only benefit you. also more work like that shuttels nutrients to muscle growth vs fat storage.

Rhys
05-14-11, 11:35 pm
May 13 2011

Warmups:Light Stretch, Rotations, Light Foam Roll

Handstand Pushups: 1,3,5,5,8,3,2,1,5,7,2

*For these I placed my hands on two 50# Db's so I could get deeper (also kept changing wdth of grip). I kept my toes of one foot on the wall to maintain balance, the other straight up. Did suprisingly well with these..Thank RHYS!

Military Press:
95x10
135x10
185x5
135x2x10
*Didnt push it here, for the sake of my back. It will be nice to be playin with 225+ again..In due time..

Shrugs/Face Pulls/Lat Raise:
3x20/20/10

Cable Neck Attachment/Yes-no-maybes:
4x20/20/20/20

Seated Db Clean:
25x3x15

Rope Crunches/Hanging Knee Raises:
2x25/25

Treadmill:
Incline/Speed/Time/Type
6.0/2.0/5mins/Reverse Walk
6.0/3.5/5mins/Forward Walk
7.0/4.0/4mins/Forward Walk
0/3.0/1mins/Walk/Cooldown

Light Foam Roll, Full Body Stretch emphasis on hamstrings.

Good stuff Big Mac!! It's cool to see things working better for you. Those are some serious reps for trying out handstand push ups for the first time. But not to surprising with the kind of weight you move in the gym. Give it a few more weeks and then a few more months with that kind of training mixed in with some good stretching and yoga...gonna be a whole new level bro.

How do you like those pumps from handstand push ups? Pretty sweet huh...

Big Mac
05-20-11, 9:55 am
Still alive and kicking. Been extremely busy with work, and trying to enjoy my time off. Still been hittin the gym. Nothing to write home about, just gettin it all in. Last benching day worked up to 350x1,1 for paused reps. Did some interesting stuff for legs. Few days ago for back did a ton of hammer strength stuff, then did some snatch grip rack deads. Worked to an easy & pain free 315x10,10. Been rehabbing my back daily, gettin in the necessary stretching. Really been workin on the hamstrings. Right now been up just over 24 hours. Heres what went down this morning right after work. Real short, simple.

May 20 2011
Warmup Shoulder Circuit:
3x10
Hanging Leg Raises:
3x15

Shrugs:
225x3x20
315x3x20

Seated Mils/Face Pulls:
135x3x10/3x15

Neck Ext:
3x25

Seated Cleans:
25x25

Treadmill:
3.5/3.5 x10 Mins

Im done! Off the weekend (Gym, not work...), probably will get some yoga in?

Diet for yesterday:
Meal 1-Grilled Chicken, Salad w/mixed veggies, Olive Oil, Fat Free French
Meal 2-Grilled Chicken, Steamers Rice/Brocolli
Meal 3-2 Packets Tuna W/Sunflower Oil, 1 Activia, Handful Blueberries
Meal 4-Grilled Chicken, Steamers Rice/Brocolli
Meal 6-PWO-25G Whey, 8oz 2% Milk

Zma, Nsc, Uni, Pak.

J A Y
05-21-11, 12:11 pm
nice work E, seated military easier on your back!?

prowrestler
05-21-11, 12:28 pm
nice day man. get the shoulders stronger

Big Mac
05-22-11, 7:44 am
nice work E, seated military easier on your back!?


nice day man. get the shoulders stronger

I opted for seated military 1)For my back, 2)More focus on just my shoulders 3)Didnt have to lift the plates as high..

Ha. Pro, my best strict mil is 250x2 about 8 weeks ago. Work has just been wearing me down lately, hence my lack of cardio. Especially during the work week. I get 5-6 hours sleep, get read for work Work my 14-16 hour shift, then try to get shit done.

Big Mac
05-22-11, 10:53 am
May 22 2011

Pushups:
25

Shoulder Circuit:
3x10

Dips/Pullups:
2x15/2x8

Hanging Knee Raises:
2x25

Incline Db/Lat Pulldown:
55x2x20/2x20
105x4x10/4x10

Incline Fly:
3x15

Chest Press/Machine Pulldown:
4x10/4x10

Calf Press:
4x30

Had no intentions of getting in today, however last night I got worked up thinking about my goals etc. I was provoked after reading thru a Muscular Development Magazine. I have no desire to ever step on stage, however I have the utmost respect for bodybuilders. Same for anyone who pushes themselves to the limit, and beyond. Anyway, it was some indirect motivation. Im going to be haveing "fun" in the gym next few weeks. Just going with the flow, training instinctive and pushing myself. My back is feeling much better. However, am still going to give it some time before I pull from the floor or squat.

Diet:
Meal 1-Grilled Chicken Salad, Fat Free French, Mixed Vegetables, Yogurt,NSC
Meal 2-Grilled Chicken, Steamers Mixed Veggies
Meal 3-Grilled Chicken, Steamers Mixed Veggies,Fiber one Bar
Meal 4-2 Packets Tuna In sunflower oil, activia, Nutra Grain Bar
Preworkout-Handful Blueberries, Half Bannana,NSC,
PWO-25gm Whey, 8oz 2% Milk, Half Bananna, 1 TBSP PB, Zma, Melatonin, Joint Care, NSC

Big Mac
05-25-11, 10:55 am
Updates..

May 23 2011

Good deal of warmups. Hips, abs, lower back, etc.

SQUATS:
135x4x5
185x3x5
225x5

Lunges
Ext
Cable Leg Curls
Light Abs
Sprints

*Squats felt comfortable. WIll be slowly adding more weight.

May 25 2011

Good deal of warmups..

Rack Deads:
DoubleOver/No Chalk:
135x3x10
225x5
315x5
405x5
Chalk/Over Under:
455x3x4
Speed:
405x3x1

Db Rows:
85x3x15
115x2x15

Pullup:
5x5

Shrugs:
4x10-20

Great session, despite feeling like crap. Very happy my weekend is here..Time to catch up on some sleep!

Big Mac
05-26-11, 12:22 pm
May 26 2011

Shoulder Circuit Warmup:
3x10

Hammer Strength Seated Press:
1ppsx3x10
1pps+25psx10
2ppsx10
2pps+25psx10
3ppsx10
2pps+25ps Dropset

Lateral Raises:
40x3x10

Seated BTN Press/Cable Upright Row:
135x3x10/3x15

Standing One Arm Press/Face Pull:
50,60,70x10/3x20

Hammer Stength Seated Curl:
1platex10
1plate+25x10
2platex10

Single Arm Db Preacher:
30x4x12

Barbell Curl:
Barx20
65x3x10

Ez Bar Overhead Ext:
25psx20
50psx3x10
25psx20

Pressdowns:
3x20

Felt Great today! Took awhile to get going, but really hammered everything. Shit ton of bloodflow, especially in my biceps. This is the first time in years I enjoyed training my biceps. Lighter, more contractions is the way to go for me..Fun times

Nix0r
05-26-11, 12:33 pm
Do you feel pretty, you pregnant lady?

prowrestler
05-26-11, 7:17 pm
still diggin the shoulder warm up i gave ya? ...well...it seems so

Big Mac
05-28-11, 10:30 am
Had no original intentions of going in today. Especially since the gym opens at 9am, and I have to be up for work at 4pm. So went in, did some damage. Rushed out.

May 28 2011
While Waiting For Gym To Open:
Yoga Movements.
Hip Rotations.
Stretch Full Body.
Foam Roll.

Shoulder Circuit/Pullups:
3x10/3x8

Floor Press:
135x10,10
185x5
225x5
275x3
315x3
225x3x8 3 Different Grips

Incline Db Press/Calf Press:
75x4x10/4x50
105x10/1x30
105x9/1x25

Machine Fly:
4x15

Hanging Knee Ups + 5 Leg Raises:
4x15

Decline Crunch:
Bwx20

Sprints will be taken seriously during the week, when there is a tad more time. Get some! Anyway today wasnt too bad.

Big Mac
05-31-11, 8:51 am
May 30 2011

Lets paint a perfect picture. The facilities here are garbage, and ran likewise. Guantanam is considered a hardship duty station for a reasons. Primarily, because of the job I do here. But, secondary. Im stuck ona fuckin rock, no fam, terrible access to the outside world, etc etc. The gym is open 9-9 on weekends. I work 4-7. How and when do I have time to get in the gym on weekends? Unless I stay up til 9, and cut out sleep. Thats problem 1. 2, Memorial day is for troopers, correct? Well, seeing as I work shift I dont get fuckin holidays. BUT, the island thinks that all the TCN's (Third Country Nationals) that work here should get a break on OUR holiday. Sorry MWR, but with all sincerity. Fuck you. The gym was open 10-6 yesterday. So, my spirit wasnt broken..I woke up 2.5 hours earlier then normal, and humped it to the gym.

Warmups-Not a whole lot

Front Squats:
135x10
185x5
225x5
275x1,1,1,1
317x1
135x10

Rdl's:
135x12
185x12
225x12

Hanging Knee Raises:
3x25

Work...

After work..

May 31 2011

Pulldowns:
5x10

BTN Pulldown:
2x12

Db Rows:
115x3x20

Neck Ext:
2x30

Shrugs/Btn Smith Shrugs:
225x15/2ppsx15
315x15/2ppsx15 (2 Sets)
135x50

Cable Rows:
4x10

Done!

Shoulders/Arms tommorow..

Big Mac
05-31-11, 8:54 am
On a side note. For all you service members past and present, thank you for what you have done, and continue to keep on doing. The military is no joke, and makes what we do in this lifestyle even harder. However, we all pick up and drive on. Keep doing your things brothers..

Big Mac
06-01-11, 10:19 am
June 1 2011

Strict Mils:
95x10
135x10
185x5
205x3
225x2,2,2,1,1

Seated Mils:
135x4x10
185x2x6

Cable Lat Raise:
3x10

Ez Bar Preacher Curls:
4x10


Exhausted. Promotion board tommorow!

J A Y
06-01-11, 2:08 pm
knew it wouldnt be long before you put that 225 back above your head

Ed Eliason
06-01-11, 6:43 pm
Nice strict press man!

Big Mac
06-01-11, 11:49 pm
Thanks guys. Workin back to that 250.

Big Mac
06-03-11, 8:20 am
June 3 2011

Bench:
135x10,10
185x5
225x5
275x3
315x1
335x1
Close Grip:
315x2

DBAR Pulldowns:
4x20-8

Incline Db:
80x10
105x10
115x9

Db Csr:
50x3x10

Db Preacher Curls/Pressdowns:
3x12/3x12

Nothing crazy. Worked up a good sweat, and felt pretty good. Just wasnt there to go crazy. Ive been hammering my upper body hard these past few weeks. Taking the weekend off the weights, and resuming monday back to more of a powerlifting type setup. Im thinking monday will be Rdl's, Db Rows, Shrugs or Hang Cleans

Big Mac
06-08-11, 12:44 am
June 8 2011

Standing Military Press:
135x10
185x5
205x3
225x3x3

Standing Single Db Press:
60x10
70x10
80x10

Shrugs (Double Overhand):
225x20
275x20
315x20
365x10

Hammer Strength Pulldowns:
3x10-12

Preacher Curls:
4x12

Overhead Ext:
4x10-20

Pullups:
3x8

Big Mac
07-30-11, 9:30 pm
Its been a good while since I have posted here on the forvm. This place is somewhere I used to call home, been on this site since its birth. Anyway, had some shit going on. Mentally & Physically. I was beat up, not down. So here I am. Ive got a short time left on my overseas tour, until Im back with the family, and getting into somewhat of a routine again. Cant wait.

Now to cut the sappy shit out..Last training wave went fairly well. Im definetely seeing improvements in my overhead press. Im finnaly back to lower body work. Last wave I didnt pull from the floor, but once. Ive been working on my mobility and re/prehab and its definetely paying off. I dont have my numbers on hand, so I will just start with this waves training. Note: Im not running anything prescribed for lower body just yet. Just keepin it by feel for now. Also, just came off a deload and pt test. So Im ready!

29 July 11
Diagnostic PT Test- (No Cardiovascular Event this time around) Pushups-68 Situps-72 ( Needs improvement..)

Hurried to the gym, was anxious to get some lower body work in.

Squats-95x3,3 135,185,225,275,315,365x3 405x1

Sumo Deadlifts- 135,185,225,275,315,365,415x3

*Training went well. Was in and out in 45 mins or so. Sumo pulls felt great. Speed was really there.

30 July 11

Week 1 Wave 2

Military Press- Warmups, 145,165x5 187x12 225x1
Pullups- 8x5
* Made this really quick. Only got like 2-3 hours sleep the night before then had a long day at work. Been doing pullups off of different surfaces, like the pulley station etc. Always good to mix things up. 187x12 felt good, had no desire to push it past there.

Diet- Well, its a work in progress. Im ashamed, somewhat to say Ive balooned up to 242. Feel like a old fashioned chubby powerlifter! Working on bringing the bodyweight back down to somewhere comfortable. Will most likely SLOWLY work my way to 215 or so. For now, doing a 7 day low carb to shock the body. Then carb cycling afterwards.

I will be back on here more after this work week to check up on everyones logs. Thanks for stopping in!

Big Mac
07-31-11, 11:03 pm
31 July 2011

Long day at work. Pretty exhausted all day, and probably should of drank more water. Headed in for a quick session.

Triceps:
Overhead Db Ext-3x10
Overhead Cable Ext-3x10
Pressdowns-3x10

Biceps:
Barbell Curls-4x15
Preacher Db Curls-2x12

1 Mile Run- 9:21

I was falling over my own feet at the gym, (was that tired). Decided to quit the weights and hit cardio. Got a hair up my ass, and ran for the first time in over a year. Pain free as well, so that was nice.

Hit the ripe old age of 22 today. Not gettin any younger here, gotta do work!