Iron & Pine: Cascade's Journey [Archive]

Cascade

03-29-11, 11:20 am

Hey Animals. Been posting around on the Forvm the last couple days, thought I would put a journey up since I am already keeping a workout blog (the link is in my sig). I'll try and keep the Journey strictly to my bodybuilding and my blog to for the backpacking/mountaineering/climbing stuff.

I just started doing the Animal #5 routine. Only a day in so far, but I was happy with the leg routine yesterday. Here are the stats.

Squats

1) 8 x 165
2) 6 x 185
3) 4 x 200
4) 3 x 225
5) 50% of 1st set to failure

Hamstring Curls

1) 10 x 90 - heavier!
2) 6 x 115
3) 4 x 120
4) 2 x 130
5) 50% of 1st set to failure

Leg Extensions

1) 8 x 130 - could be heavier, 135, 140?
2) 7 x 145
3) 4 x 155
4) 3 x 170
5) 50% of 1st set to failure

I just started doing squats again. About a year and a half ago I herniated a disc in my back, so squats and deads are being built back up again. My wife's not happy about me doing them, but I told her I'm being careful. So far, really happy with the numbers. Deads/shrugs/calves today. I'll keep you posted.

HIGA MONSTER

03-29-11, 11:24 am

ToSo

03-29-11, 11:26 am

In....
Take it easy with your back, you don't want to mess your lower back up again and be away from training. Train smart. I'll be following your log, good luck.

Cascade

03-29-11, 11:33 am

Solid.

You eat at "Local Boyz Hawaiian Cafe"?
My friends own that place. There are some pics of me up above the register.

I lived in Corvallis for 3.5 years. My wife played softball there. Was "All-Decade Pac 10" 1st baseman for the Beavs.

Aloha,
HIGA MONSTER

I have to admit that I've never been to Local Boys. My bro was stationed in Hawaii for 6 years, so I love me the mass building plate lunch. I'll name drop you Higa, maybe score some poi. Go beavs.

Cascade

03-29-11, 11:35 am

In....
Take it easy with your back, you don't want to mess your lower back up again and be away from training. Train smart. I'll be following your log, good luck.

The worst thing about my back is thats its congenital. I've spent the last year building my core up, and it's feels great, but there is always a risk.

Cascade

03-29-11, 11:43 am

Once my BBing.com box gets here, I'll be on the following:

Breakfast: Pak
Lunch: Flex
Pre-workout: Nitro, Storm
PWO: Nitro, Torrent

Also use whey to supplement my diet. Usually as a snack in between meals with some fruit and nuts.

Cascade

03-29-11, 8:46 pm

Deadlifts

1) 8 x 225
2) 6 x 250
3) 4 x 270
4) 2 X 300
5) 50% of 1st set to failure

Shrugs

1) 8 x 225
2) 6 x 295
3) 4 x 315
4) 2 x 340
5) 50% of 1st set to failure

Plate Loaded Calf Raises
1-5) 12 x 230

20 minutes of cardio

Good workout. Deads felt great and that makes me happy. I like that when I do them at the school gym everyone thinks I'm a big badass, then again what passes for a deadlift here is sad. I actually think I nailed the weight on each lift for them and I didn't even use straps until the 2 x 300. Pretty sure I can crush my old one rep max of 315 now.

What can be said about heavy ass shrugs. Its just fun. I think the weight was a little off here, but now that I have a feel for it, I should be able to get the weight were it should be next week. Off day tomorrow.

Cascade

04-14-11, 7:10 pm

Higa Monster. Gentle natured, hawaiian strongman or drug pusher? A litte of both I guess. Scored almost a can's worth of Pump from KC who got it from Higa. Next I'll see Higa at playgrounds handing out Rage and free T-shirts.

Workout was pretty great today. With a good spot, you'd be surprised how much more you can bench. Hit 205 x 2, probably the best bench to date for me. I haven't had a steady workout partner in a long time, so I'm more than happy to have connected with KC through the Forvm. This place rules.

Sorry for the delay in posts, schools been kicking my butt, but I'm biting back.

Cascade

04-16-11, 12:37 am

Holy shit. KC gave me a scoop of Rage before my workout today and it f'en blew my mind. Tore through back and bis like an animal. Literally snarling. It keep me going through the whole workout and best of all, no crash afterwards. I will admit, a few hours after I had some intense pain in my brachiordialis. For example, if I flexed as if I was doing a BB curl, my arms would lock up, a quick jolt of pain and then I would put them down. A few hours later, the pain has stopped. Its never happened before. Rage?

Really happy about the weight I put up this week. 205 x 2 for flat BB bench is a personal best. Overall, happy with the Animal 5 routine and my supps. Currently weighing in at 193 lbs. Heres to 200.

HIGA MONSTER

04-16-11, 12:46 am

Cascade

04-16-11, 1:01 am

Free pump, sign me up!

Cascade

04-19-11, 6:10 pm

Coming down on week 4 of Animal Routine 5.

Pre: Pump, Nitro

Deads: 8 x 225, 6 x 255, 4 x 275, 2 x 315, 50% of 1st set to failure
Shurgs: 8 x 225, 6 x 225, 4 x 300, 2 x 315, 50% of 1st set to failure
Abs

20 Minutes cardio

PWO: Nitro, Torrent

Felt good today. I think my form is pretty solid on deads. Looking forward to Seattle ABC so I can take some video and maybe get some coaching. Sneaked in some chalk today too, NO STRAPS! Made sure to clean up my mess after I was done. Off Wednesday, chest and tris Thursday. Back and bi's Friday. Canoeing Saturday.

Mr. Dead

04-19-11, 6:17 pm

What's up, in here...???

Cascade

04-19-11, 6:41 pm

What's up, in here...???

Just thinking that canoeing might really suck Saturday from back on Friday. Oh well, better than doing legs before a big weekend hike like before.

Cascade

04-19-11, 7:56 pm

6 AM: 2 scoops whey
7 AM: 3 whole eggs/ 3 whites, 1 c. oats, 1/4 cup blueberries, Animal Pak
10 AM: Cascade's Hippy Gain Shake - 24 ounces water, 2 scoops choco whey, 2 tablespoons peanut butter, 1 c. oats, 1 banana, ice cubes

Train: Pump, Nitro, Nitro, Torrent

1 PM: 8 ounces lean ground beef, 1 cup brown rice, broccoli
3 PM: Hippy Gain Shake
6 PM: Salom/Cod, 1 cup brown rice, broccoli
8-9 PM: Cottage cheese, apple, 2 tablespoons peanut butter

Shukin

04-20-11, 8:54 pm

What are you goals bro?

Cascade

04-20-11, 10:26 pm

What are you goals bro?

Currently at 194 lbs. Want to move up to 210. Eventually cut back down to 198 and compete at the end of the year. 210 will happen, but competing is really up in the air.

For weights I would love to get a 1,000 lb. lift total for bench, deads, and squats.

Oh, and summit Mt. Hood would rock. Literally.

Shukin

04-21-11, 12:44 am

Currently at 194 lbs. Want to move up to 210. Eventually cut back down to 198 and compete at the end of the year. 210 will happen, but competing is really up in the air.

For weights I would love to get a 1,000 lb. lift total for bench, deads, and squats.

Oh, and summit Mt. Hood would rock. Literally.

You can do it bro, for sure!

HIGA MONSTER

04-21-11, 1:40 am

Oh, and summit Mt. Hood would rock. Literally.
My in-laws live 9 miles from the base of Mt Hood in Parkdale, OR.

Way cool man.
HIGA MONSTER

Cascade

04-21-11, 5:35 pm

Got my yellow and red Animal tee's in the mail today. I ordered them in a large and am surprised how big they are. I usually wear a large, may need to go down to a medium. Thoughts anyone?

Cascade

04-21-11, 11:06 pm

Flat BB Bench: 8 x 170, 6 x 180, 4 x 185, 2 x 215 PR! 50% of 1st set to failure
Incline DB: 8 x 70's, 6 x 75's, 4, 75's, 2 x 80's, 50% of 1st set to failure
Incline Smith: 8 x 135, 6 x 145, 4 x 145, 2 x 165, 50% of 1st set to failure

Pressdowns: 8 x 11, 6 x 12, 4 x 12, 2 x 12, 50% of 1st set to failure
Dips: 5 sets, all pretty much to failure

Pretty good work out today. Was totally running on empty at the end of it. Still on the fence about shelling out some money on an intra workout aid, or just getting Rage. Also considering replacing Storm with Shock Therapy. Doing 215 was freakin amazing. Props to KC to for pushing me.

Cascade

04-25-11, 10:49 pm

First day of Animal Routine #13.

Lying Leg Curls: 4 x 8-10 reps

Squats: 155 x 10, 185 x 8, 196 x 6
Leg Press: 3 PPS x 10, 4 PPS x 9, 5 PPS x 8 PR
Leg Extensions: 3 x 12 reps

Calf Raises: 5 x 12-15 reps

Coming off of 4 weeks on Animal Routine #5. From the looks of this workout if definitely helped me add some much needed strength. I remember when 4 PPS on leg press hard, but with 5 (and KC helping motivate) I smoked it for 8, real deep presses. Squats are feeling good, and I think could be heavier. Need a spotter there for sure, just make sure I'm hitting the form solid. Starting M-Stak tomorrow. Look out 200 lbs.

Shukin

04-26-11, 7:09 pm

Coming off of 4 weeks on Animal Routine #5. From the looks of this workout if definitely helped me add some much needed strength. I remember when 4 PPS on leg press hard, but with 5 (and KC helping motivate) I smoked it for 8, real deep presses. Squats are feeling good, and I think could be heavier. Need a spotter there for sure, just make sure I'm hitting the form solid. Starting M-Stak tomorrow. Look out 200 lbs.
Looking good bro, make sure you eat lots of food!
what time of day are you taking m-stak?
I took it pre breakfast and it helped greatly.

Cascade

04-26-11, 10:28 pm

Looking good bro, make sure you eat lots of food!
what time of day are you taking m-stak?
I took it pre breakfast and it helped greatly.

Taking it preworkout, around 10:30 after breakfast and my morning gainer. You think the earlier the better? I'm literally just following what it says on the can.

Cascade

04-26-11, 10:38 pm

Pre: M-Stak, Pump, Nitro

Incline BB Press: 12 x 135, 8 x 145, 8 x 140, 8 x 140
Flat DB Press: 10 x 60's, 10 x 60's, 10 x 65's
Incline DB Flys: 10 x 25's, 10 x 30's, 10 x 35's
Cables Flys: 3 sets x 10 reps

High Seated Cable Curls: 3 sets x 10-15 reps
Alt DB Curls: 10 x 25's, 30's x 9, 35's x 6
Barbell Curls: 10 x 65, 10 x 75, 80 x 10

Cardio: 20 min. stair-stepper

Post: Nitro, Torrent

Really had a great workout. Had to go without KC today since he had midterms, but still hit it hard. I think next week will be heavier, have to give my mind and body time to acclimate to training at higher volume.

Cascade

04-28-11, 11:20 pm

Pre: M-Stak, Pump, Nitro

Seated BB Press: 10 x 95, 8 x 115, 8 x 120, 6 x 125
Seated DB Laterals: 12 x 20's, 12 x 25's, 10 x 30's
Bentover DB Laterals: 12 x 20's, 12 x 25's, 12 x 25's
Shrugs: 4 sets x 10-15 reps (didn't write the weight down!)

Break: Had to eat something quick. M-Stak makes you hungry!

V Bar Pushdowns: 4 sets x 10-12 reps
Close Grip Bench: 10 x 135, 8 x 145, 8 x 145, 8 x 150
Overhead Rope Extensions: 3 sets x 10 reps

Cardio: 15 min stair stepper

Post: Nitro, Torrent

Good workout. Doing shoulders for the first time in 4 weeks since Animal Routine 5 doesn't call for it. Felt great, joints felt nice and rested.

Cascade

05-04-11, 12:57 am

Chins: 50 reps, as many sets as it took
BB Row: 10 x 135, 10 x 185, 10 x 185
T-Bar Row: 10 x 145, 10 x 145, 10 x 145
Deadlift: 15 x 135 x 4 sets

This workout was great and doing it at the ABC was even better. Me and my friend Adam were the only bodybuilders so to say, so we stuck together, but it was great interacting with the guys when we got a chance. Big Ben introduced me to sumo style deads which work well for me because of my long legs. The 50 chins are fine, but DAMN were my arms sore the day after. Today is May 3rd and they still ache!

OH, and I hit 199 lbs. So close.

Cascade

05-04-11, 1:03 am

Pre: Rage Pills, Pump, Nitro

Lying Leg Curls: 4 sets x 10-8 reps
Squats: 135 x 10, 155 x 8, 165 x 6
Leg Press: 4 PPS x 10, 4 PPS + 50 lbs x 8, 5 PPS x 8
Leg Extensions: 140 x 12, 145 x 12, 145 x 12

Post: Nitro, Torrent

I wanted to focus on squats, so I stripped the weight down and did them real deep. I need to bring my Flip and record them so I can see how they look. Good workout, Pump/Rage is a hell of a stack.

Cascade

05-04-11, 11:27 pm

Pre: M-Stak, Pump, Nitro

Incline BB Bench: 135 x 12, 155 x 10, 165 x 8, 185 x 7
Flat Hammer Bench: 3 sets x 10 reps, 2 PPS + 15 pounds on each side
Incline Flys: 30's x 10, 35's x 10, 40's x 10
Cable Flys: 3 sets x 10 reps

Lying Cable Curls: 3 sets x 10-15 reps
Alt. DB Curls: 30's x 10, 35's x 7, 40's 6
Arm Blaster curls: KC and I were screwing around here. Did about 10 reps with maybe 65 on the e-z bar.

Post: Nitro, Torrent

Took it over to Downings Gym for our workout. We are both itching for the term to end so we can have the gym empty out a little, had to take a break from there. Fun routine, always great pushing myself with KC.

Also, hit 200 lbs yesterday. Finally. Thanks to Universal/Animal for helping me get here. I still have a long way to go, but it awesome having you all behind me.

Mr. Dead

05-05-11, 7:06 pm

Nice session...!!!

Cascade

05-07-11, 7:09 pm

Pre: M-Stak, Rage (pills), Nitro

Pullups (50 till its 50): 10-15 -20 (moved over to the assisted because my form was shit) 25-31-37-45-50
BB Rows: 135 x 10, 165 x 10, 175 x 10
T Bar Rows: 150 x 10, 150 x 10, 150 x 10
Deads: 135 x 15, 165 x 15, 175 x 15, 225 x 1, 315 x 1

Ab roller: 2 sets x 10

Post: Nitro, Torrent

Like this routine a lot. Brought my flip and had KC film. I really like Sumo deads. It feels safer, and after looking at the video, my form is way better. I just feel like I have soooo much leg to get up when doing conventional. Link here: http://www.youtube.com/watch?v=9F0c1M8FdmM

Cascade

05-10-11, 12:38 am

Pre: Rage, Pump, Nitro

Lying Leg Extensions: 4 sets x 8-10 reps
Squats: 135 x 10, 165 x 8, 195 x 6, 225 x 1 (focus on the negative)
Leg Press: 4 PPS x 10, 4 PPS + 50 lbs. x 9, 5 PPS x 8
Leg Extensions: 3 sets x 12 reps

Smith Machine Calf Raises: 3 sets, 225 x 15

Leg Raises: 2 sets x 15 reps
Weighted Decline Set Ups: 2 sets x 15 reps

Post: Nitro,Torrent

When I came into the gym it was packed and for some reason this REALLY intimidated me. I moved through lying leg curls with pretty good intensity, and then it came to me. Fuck it. Lets show this gym REAL squat form and thats what I did. They just felt right. Good and heavy. Deep. I brought the Flip, but KC was late getting there so I just did my thing. Leg presses felt great, thought I was going to pop a vein on the 8th rep on the final set. As it stands, pretty happy with how legs are progressing.

Cascade

05-16-11, 11:49 am

Update soon.

Cascade

05-18-11, 12:25 am

Pre: Storm, Rage, Nitro

Lying Leg Ex: 4 sets x 10-8 reps
Squats: 135 x 3, 165 x 10, 185 x 8, 195 x 6
Leg Press: 4 PPS x 10, 4 PPS +50 lbs. x 10, 5 PPS x 10
Leg Extensions: 150 lbs. x 12, 155 lbs. x 12, 155 lbs x 12

Post: Nitro, Torrent (20 min later)

Warmed up on the bike, stretched and then hit the hip abduction machine. This is the first time I've used it to warm up and I was pretty happy with it. Definitely need to focus on more hip strength and flexibility. Squats again felt good but my form got pretty shaky towards the end. I was REALLY jealous of KC today. He was sporting the Stan Efferding look with his old school rehband knee sleeves.

In other news I have Raft Guide School June 12th-19th, so this will take some careful consideration nutrition wise. This past weekend I had an outing for my Wilderness Living Course and brought nitro, flex, pak, stak, and storm, but other than that survived on dried fruit nuts and jerky. Not a way to live man.

Cascade

05-18-11, 11:02 pm

Taking some advice from KC and Big Ben, I attempted some sort of active recovery. Looked like this:

10 min on the bike
Extensions: 3 sets x 20 reps
Lying Extensions: 3 sets x 20 reps
Body-weight Lunges: 2 sets x 20 reps
Leg Press: 2 sets x 20 reps
Stretched

I eye balled the foam roller but have know idea what to do with it, so I skipped it. Maybe this will work. Hours later I feel pretty good. Shoulders tomorrow. Might go camping instead.

Cascade

05-21-11, 10:43 pm

This workout is dedicated to the one, the only, Randy "Macho Man" Savage. I grew up watching Savage. He had a meticulous work ethic that translated to him telling an incredible story in every time he stepped into the ring. I hope I can muster some of that work ethic and put it into my routines. You brightened up my child Macho Man. My Dad and I loved watching you and my brother loved the Mega Powers era. I will share your matches with my kids one day.

Pre: Rage Pills (40 min before), Nitro, Storm
Intra: EAA Stack

Chins: 50 x 8 sets
Rows: 175 x 10, 175 x 10, 180 x 10
Sumo Deads: 135 x 15, 185 x 15, 190 x 15
T-Bar Rows: 3 Plates x 10, 3 sets

Post: Nitro, Torrent (20 min later)

Cascade

05-24-11, 12:55 am

Pre: Rage (pills), Storm, Nitro

Squats: 185 x 8, 195 x 6, 210 x 4, 220 x 2, 50% of first set weight to failure
Leg Extensions: 160 x 8, 170 x 6, 180 x 4, 190 x 2, 50% of first set weight to failure
Seated Ham Curls: 110 x 8, 120 x 6, 130 x 4, 150 x 2, 50% of first set weight to failure
Calf Raises: 3 sets x 15 reps each

Post: Nitro, Make shift Torrent (1 Scoop Torrent, 1 scoop vanilla Iso whey, 1 scoop storm, 1 serving EAA Stack) 20 minutes later

I was ok with this workout. I didn't get as heavy as I wanted with squats, but I'll take it. My right hamstring tightened up mid way, but I pushed through. Depth was good I think. I wanted KC to film it, but he got in a little later. Chest and Tris tomorrow.

Cascade

05-24-11, 5:23 pm

Pre: M-Stak, Storm, Nitro

Flat BB Bench: 5 sets x 8,6,4,2, 50 % of first rep weight to failure
Incline BB Bench: 5 sets x 8,6,4,2, 50 % of first rep weight to failure
Incline DB Bench: 5 sets x 8,6,4,2, 50 % of first rep weight to failure
Cable Flys: 3 sets x 15 reps
Dips: 5 sets x 8,6,4,2, 50 % of first rep weight to failure
Pressdowns: 5 sets x 8,6,4,2, 50 % of first rep weight to failure

As you can see I forgot my log book and totally don't remember the weights for any of these things. Just went by feel today which felt like old times. Great work out, felt good. Bench could be heavier which I need to remember for next week. For some reason got a lot of looks today while wearing my yellow iconic. Rest day tomorrow and then Deads and shrugs Thursday.

Cascade

05-26-11, 11:27 pm

Pre: Rage, Storm, Nitro
Intra: EAA Stack

Deadlifts: 135 x 3, 185 x 3, 225 x 8, 265 x 6, 295 x 4, 315 x 2, 135 to failure
Shrugs: 135 x 10, 225 x 8, 255 x 6, 265 x 4, 285 x 2, 135 to failure (no straps)
Calf Raises: 3 x 15
Abs

Post: Nitro, Torrent

Weighed in at 203.9 lbs. Pretty pumped on that. Workout was good. I wore a pair of neoprene sleeves over my shins while doing deads. It helps a lot and its nice to not worry about shredding your shins up. I was pretty happy with the speed of the two reps at 315. I think after I finish this routine I want to focus on breaking out of my deadlift plateau. Totally stuck at 315. Shoulders tomorrow, back/bis saturday.

BIG BEN

05-27-11, 3:13 am

[QUOTE=Cascade;1115997]Weighed in at 203.9 lbs. Workout was good. I wore a pair of neoprene sleeves over my shins while doing deads. I think after I finish this routine I want to focus on breaking out of my deadlift plateau. QUOTE]

Copycat! haha so you are now heavier than me... I don't know how I feel about that ;) and I have been pulling my knee sleeves down for conventional pulls, I swear we're like twinsies now or something, except your hair is more lushious haha good stuff brother!

Cascade

05-27-11, 1:26 pm

Ben, thats all I've got on you. Lush hair and weight.

BIG BEN

05-27-11, 1:45 pm

Ben, thats all I've got on you. Lush hair and weight.

haha well that is something now isn't it ;)

Cascade

05-29-11, 9:44 pm

This isn't part of the Animal #5 workout, but I made some good gains my last cycle so I wanted to keep them in. I applied the same five sets, 8-6-4-2-Failure rep ranges. Doubled up on the rear movements because they are lagging.

Pre: M-Stak (w/ stim), Storm, Nitro

Standing BB press: 115 x 8, 125 x 6, 135 x 4, 145 x 2, failure
Upright Row: 95 x 8, 115 x 6, 125 x 4, 125 x 2, failure
Rear DB Flys: 3 x 8-10
Rear Machine Flys: 3 x 15

Core work

Post: Nitro, Torrent

Cascade

05-29-11, 9:59 pm

Messed up on the date of the last workout. Did it on the 27th.

Got to the school gym and it was CLOSED. WTF. Took it as a good excuse to go workout at Downing's Gym. Upon entering the gym the place pretty much became like Cheers. People asking me where I've been, asking me about school, and above all else everybody telling me how big I've gotten (best day ever). I was a member at Downing's for about 4 months and then sadly had to give it up to save cash. But cash has come back to me, so I'm calling Downing's my home for the summer. Might make it an official ABC Oregon location as well. Had a pretty great workout, heres what it looked like.

Pulldowns, T-Bar Rows, Cable Rows: Preformed as 5 giant sets. Reps were all 8-6-4-2-failure. I got to the gym late, so to make up time I did giant sets. Hell of a cardio workout. At Downing's, with the space and less people, I can do these.

BB Curls: 85 x 8, 95 x 6, 105 x 4, 2 x 115 (cheated), failure with the bar
Hammer Preacher Curls: 70 x 8 , 75 x 6 , 85 x 4, 85 x 2, failure
DB Curls: 35 x 8, 40 x 6, 45 x 4, 45 x 2, failure

Cascade

05-30-11, 9:03 pm

Pre: M-Stak, Rage, Storm, Nitro

Squats: 135 x 5, 175 x 8, 190 x 6, 210 x 4, 225 x 2, 255 x 1 (PR), Failure
Hammer Strength Seated Ham Ext: 70 x 8, 70 x 6, 80 x 4, 85 x 2, Failure
Seated Quad Ext: 8 x 130, 150 x 6, 170 x 4, 180 x 2, Failure

Calf Raises: 2 sets x 240 x 15
Seated Calf Raises: 2 sets X 90 x 15

Pumped about my PR for the day. Squats are coming along really well and I think my depth is good or at least way better. 225 for 2 could really be done for 4. Still have to get the numbers right for all the machines at Downing's. They have a big selection of Hammer Strength and I haven't had access to those in a long time

Squats here: http://www.youtube.com/watch?v=Taf8E6KGPmU

Chest and tris tomorrow, most likely back at the school gym.

HIGA MONSTER

05-31-11, 2:05 am

Cascade

05-31-11, 10:48 am

Thanks Higa. I'm going to try a narrower stance next time and see if that helps me get lower.

HIGA MONSTER

05-31-11, 11:03 am

Thanks Higa. I'm going to try a narrower stance next time and see if that helps me get lower.
Your stance was fine. You just need to dip your butt down a bit more.

Flexibility may be an issue too. Stretch the hips, adductors, glutes more.

HIGA MONSTER

Cascade

05-31-11, 11:33 am

Isn't flexibility always the issue...

I've been working on it, I just get to the bottom and I feel that stretch in my hips telling me, "thats deep enough". Any recommendations for working on my flexibility big guy? PS: Josh Downing says hi!

BIG BEN

05-31-11, 12:46 pm

Zacky boy was having some similar issues, I worked with him alot the last few weeks and constantly preached hip flexibility, this is something that he came up with that has completely changed his squats. it will help ;)
http://www.youtube.com/watch?v=5FXyqwo5Hho

PROSTRONGMANZACK

05-31-11, 2:57 pm

Cascade

05-31-11, 4:33 pm

Thanks guys, I'll try these today. Let you know how it goes.

Cascade

06-02-11, 7:03 pm

Pre: M-Stak, Nitro, Storm

Flat BB Bench: 170 x 8, 185 x 6, 190 x 4, 200 x 2
Incline BB Bench: 135 x 8, 155 x 6, 165 x 4, 175 x 2
Hammer Incline: 2 PPS x 8, 2 PPS + 10 x 6, 2 PPS + 20 x 4, 2 PPS + 30 x 2
Press-downs: 120 x 8, 140 x 6, 150 x 4, 160 x 2
Bodyweight Dips: 8, 6, 4, 2, Failure on the assisted dip

Post: Nitro, Torrent

kc campbell

06-02-11, 7:06 pm

Cascade

06-02-11, 11:17 pm

Pre: M-Stak, Rage, Storm, Nitro

Rack Pulls: 225 x 8, 315 x 6, 365 x 4, 375 x 2, THEN 225 x failure, 315 x 2 (sumo on both)
Shrugs: 225 x 10, 255 x 6, 275 x 6, 295 x 4, 315 x 2, 135 x failure
Donkey Calf Raises: 3 x 15
Seated Calf Raises: 3 x 15

Post: Nitro, Torrent

Went back to rack pulls because I wanted to focus on moving 315. It went really well and as it shows, I was able to move 315 twice sumo which rocks. Grip is getting MUCH better. Held that 315 for shrugs pretty long after the two reps.

I did the hip stretches Ben and Zach recommended and was definitely less tight this workout, but I still have a long way to go.

Video of the pulls (except the 315 x 2 FORGOT TO RECORD IT DAMMIT): http://www.youtube.com/watch?v=TltdxJlfOMw

Cascade

06-03-11, 4:16 pm

KC had his Alpha samples shipped to Reno, so we just used my samples. Pretty good stuff guys. Watermelon 4lyf.
http://www.youtube.com/watch?v=mxAYwkG8-Lk

kc campbell

06-03-11, 5:21 pm

KC had his Alpha samples shipped to Reno, so we just used my samples. Pretty good stuff guys. Watermelon 4lyf.
http://www.youtube.com/watch?v=mxAYwkG8-Lk

Yeah budddyyyyy!

Cascade

06-03-11, 11:33 pm

Pre: M-Stak, Rage, Storm, Nitro

Standing BB Shoulder Press: 10 x 105, 125 x 6, 135 x 4, 145 x 2
Upright Rows: 85 x 10, 115 x 6, 120 x 4, 135 x 2
DB Rear Flys: 50's x 12, 55's x 10, 55's x 10
Cable Rear Flys: 3 x 15

Post: Nitro, Torrent

Quick workout since I was working against the parking meter, haha! Also I tested Rage w/ KC before it, so needless to say I had about a serving and a half in me. Also, I don't use Rage unless its a Deadlift or Squat day. I didn't feel stronger, just faster. Like my recovery in between sets just felt really fast.

Sadly this was our last day training together, but we will meet back up in September when school starts again.

Cascade

06-03-11, 11:44 pm

Updated supplements or as I call it, the armory.

Upon waking up: 20 grams whey
2 MRM Digest-All
1st Meal w/ Pak and 3 Uni-liver
2nd Meal (64 grams of whey, cup oats, 1 tbsp. olive oil)

Pre workout: M-Stak, Rage (deadlift and squat days only), Nitro, Storm
Intra: Sportpharma Carb Max
Post workout: Nitro, Torrent

2 MRM Digest-All
Meal 3 w/ 4 Uni-liver
Meal 4 (64 grams whey, cup oats, 1 tbsp. olive oil)
2 MRM Digest-All
Meal 5 w/ 4 Uni-liver
20 grams whey, 2 tbsp. peanut butter

Cascade

06-10-11, 5:57 pm

Have a friend in town. Big update with videos from leg, dead, and bench days.

Appollonian

06-10-11, 6:16 pm

Cascade

06-10-11, 11:00 pm

Cascade, just read your thread, looking so good so far.

How are you liking the M Stak? I am a huge fan; it makes me more hungry and thirsty, so I ate and drink more accordingly. Are you taking the stim pill with it in addition to the Rage, or taking it another part of the day?

As for the shirt size, I say wear it as a Large and fill that bad boy out!

How tall are you? If it was in your thread I apologize, I must have missed it.

Keep up the good work!

Thanks man! I'm 6 feet even. Currently at 210 freaking pounds. Feeling a bit like a fatty since I can't squeeze into most of my pants. M-Stak is incredible. I've put on so many quality pounds with it. Haven't really been using the stim. I use Rage only when I feel like I NEED it.

Cascade

06-11-11, 12:21 am

Pre: M-Stak, Rage (Green Apple Alpha Flavor = TERRIBLE) Nitro, Storm
Intra: Carbmax

Squat: 175x8, 185x6, 210x4, 230x2, Failure
Leg Curls: 80x8, 90x6, 100x4, 110x2, Failure
Leg Extensions: 130x8, 140x6, 150x4, 170x2, Failure

Post: Nitro, Torrent

Video: http://www.youtube.com/watch?v=FVjdbX2SVdg

Good workout. Was focusing really hard on getting my butt down and I think I did that on the 8 and 6 sets. I lost my balance on the 230x2. I reset and knocked it out. Getting stronger, but this is still a weak point. Stretching and flexibility feels way better than the weeks past. OH, and I forgot shorts which REALLY messed me up. I just wore the gym pants I wore to the gym, but I really hated the feeling of the pants slide up and down my knee. Need to double check the gym bag next time. Progress...

kc campbell

06-14-11, 8:06 pm

How's it goin man! did you end up getting a membership at downings?

Cascade

06-22-11, 1:28 pm

How's it goin man! did you end up getting a membership at downings?

Yeah man, been training there for about 2 weeks now. Freaking heaven. How you doin bro? Hows the ranch?

Cascade

06-23-11, 11:25 pm

Sorry for the lack of updates. I spent last week out on the river getting certified in White Water Rescue and raft guiding. It was a fun week, but unfortunately it took its toll on my lumbar. This was most likely compounded by my 385 pull only days earlier. I think it could have been 405, which is definitely a goal of mine, but my form was breaking. At this point, I'm unsure if its wise to continue pushing my pull. I'll be meeting with a few doctors to reassess my spine, until then I'm playing it safe.

I had some crappy workouts on Monday and Tuesday, Chest and Legs respectively, so lets just skip to today workout which was pretty good.

Pre: Rage (Slaughter-melon \m/), Nitro, Storm
Intra: Carb-max

Standing BB Shoulder Press: 115 x 10, 135 x 7, 135 x 7, 140 x 6
BB Shrugs: 225 x 10, 275 x 9, 275 x 7, 295 x 6
DB Side Laterals: 30's x 12, 35's x 12, 35's x 12
Machine Rear Flys: 3 sets x 12

CGBP: 135 x 10, 155 x 8, 155 x 8, 160 x 8
One arm cable press downs: 3 sets x 12-10
Overhead Rope extensions: 3 sets x 10

Post: Nitro, Torrent

Great workout. The week started out rough, so I wanted to get back on track... today. Rage helped me do that. CGBP was stronger than I expected, so was shoulder presses. I think I jumped up a little fast with the weight.

Cascade

06-27-11, 10:19 pm

Pre: Storm, Nitro
Intra: Carb-max

Weighted Chins: 15 lbs. x 6, 10 lbs x 5, 5 lbs. x 6, 7
BB Rows: 135 x 10, 155 x 10, 165 x 10
T-Bar Row: 3 P x 10, 3 P + 25 x 10, 4 P x 9
Rack Pulls: 135 x 15 x 3 sets

Post: Nitro, Torrent

An alright workout. Personally, I felt strong, but my lumbar wasn't on the same page, so I took it easy. Belted up more than I would have liked. I usually do 4 sets on the rack pulls with more weight, but I had to listen to my body.

Cascade

06-27-11, 10:36 pm

Pre: Storm, Nitro
Intra: Carb-max

BB Squats: 135 x 5, 185 x 5, 205 x 4, 215 x 4, 225 x 3, 225 x 3
Leg Press: 3 PPS x 10, 3 PPS + 50 x 10, 4 PPS x 9
Lying Leg Ex: 3 sets x 10 reps
Seated Leg Ex: 3 sets x 10 reps
Donkey Calf Raises: 4 sets x 15 reps

Post: Nitro, Torrent

The only downside to having some pretty cool power-lifters at Downing's is typically you have to wait to use the racks. Waited about 20 minutes while they finished squating. Good squat day regardless. Before, I was doing 3 sets at 10,8,6 but I thought I would try something different and do just as many reps, just with more sets. Worked really well. The Leg Press at Downing's is strange. I can typically do 10 reps with 5-6 PPS at the school gym, but its way harder at Downing's.

HIGA MONSTER

06-28-11, 1:35 am

Cascade

06-28-11, 6:37 pm

FYI,
I'm going to be in Hood River this weekend. Lifting at "Big Gym" on Saturday at 2pm if you are nearby. Wanna watch the UFC at 6pm thats why.

I could get you a free day pass if you are interested. Don't know if KC is in town.

HIGA MONSTER

Could swing this brah. Picking up Adam in Portland on Friday, could chill and meet you Saturday. Think you can swing two day passes?

Cascade

06-28-11, 9:33 pm

Forget it. Got a wedding in Eugene. Another time man. Enjoy the fight!

HIGA MONSTER

06-28-11, 11:21 pm

Forget it. Got a wedding in Eugene. Another time man. Enjoy the fight!
No worries. Maybe next time.

HIGA MONSTER

Cascade

06-29-11, 12:35 am

Pre: M-Stak, Rage, Storm, Nitro
Intra: Carb-max

Decline BB Bench: 155 x 10, 160 x 10, 165 x 8
Incline DB Bench: 60 x 12, 65 x 10, 65 x 8, 70 x 6
Incline Cable Flys: 3 sets x 10 reps
Machine Flys: 3 sets x 10 reps

Lying Curls: 100 x 15, 110 x 10, 120 x 8
DB Curls: 30's x 10, 35's x 8, 40's x 6
Axel Curls: 3 sets x 10 reps

Post: Nitro, Torrent

Strong workout. Decline bench felt great, hoping to put up more weight next week. Haven't done them in awhile so I didn't know where I stood with them. Arms were so pumped had a hard time finishing up the routine, haha. Finished up with the the fore arm rope and some plate pinches. Off day tomorrow.

Cascade

07-06-11, 11:20 pm

Haven't posted in awhile. Training has been going well. Really well in fact. Heading out to the beach for the week with the wifes family. Should be fun, really looking forward to working on my tan, haha. Found a gym out there as well which is pretty cool.

Still hanging around 210 lbs, which is great. Probably going to stick around this weight and begin conditioning again. This bulk has been good, but I feel so damn lazy.

Cascade

07-07-11, 6:20 pm

Pre: M-Stak, Rage, Storm

BB Press: 4 sets @ 10 x 8 x 8 x 6
Shrugs: 4 sets @ 10 x 10 x 10 x 10
Side Laterals: 3 sets @ 12 x 12 x 12
Rear Machine Flys: 3 sets @ 12 x 12 x 12

CGBP: 4 sets @ 10 x 8 x 8 x 8
Cable Pressdowns: 3 sets @ 10 x 10 x 10
Overhead Cable: 3 sets @ 10 x 10 x 10

Leg Raises
Ab Machine

Post: Nitro, Torrent

Thinking about doing the 2012 Emerald Cup. Things need to come together financially first, but the will is there.

Cascade

07-08-11, 12:55 pm

Pre: M-Stak, Rage, Storm

Weighted Chins: 25 reps, 5 at a time starting with a 18 lb. kettle bell, dropping to a 9 lb. to just bodyweight.
BB Rows: 165 x 10, 170 x 10, 175 x 10
Cable Rows: 3 sets @ 10 reps each
Deadlifts: 135 x 10, 225 x 8, 315 x 4

Seated Calf Raises: 3 sets @ 15 reps each

Post: Nitro, Torrent

Cascade

07-12-11, 12:59 am

Appollonian

07-12-11, 10:17 am

Pre: M-Stak (w/ red cap), Storm

Incline BB Press: 4 sets @ 10, 8, 8, 6
Decline DB Press: 4 sets @ 10, 8, 8, 6
Flat DB Flys
Incline DB Flys
Lying Cable Curls
One Arm DB Preacher Curls
Cambered Bar Curls

Nice work.

I really dig the decline DB press, but after I get above 90 lb or so, my gym doesn't really have a convienient way of getting on the bench and into position, so the pre-set is more difficult than the set. Do you have someone help, or do I just need to get over myself?

Cascade

07-17-11, 1:35 am

Spent the week on the Oregon Coast this past week with some family. Nice break from town but that meant I had to find some places to work out while out there. First workout was at a gym the size of my living room. Had a really creative chest and bis workout. Took the rest of the weeks workouts to a nearby rec center where I scared some seniors. Had a nice PR on DB shoulder press putting up 70's for 5ish reps. Weight is still around 208-209 lbs., which I'm happy with. For weight goals now... 220 is in the future. For now I plan to just stick around 210 and get some conditioning back. I cut cardio out while bulking and I really feel like I need to get it back into my routine.

Starting PHAT on Monday which is going to be awesome. ABC on Saturday in Tacoma, WA. Really looking forward to it. Sometimes training can be so damn solitary, its nice to see the guys again.

Nice work.

I really dig the decline DB press, but after I get above 90 lb or so, my gym doesn't really have a convienient way of getting on the bench and into position, so the pre-set is more difficult than the set. Do you have someone help, or do I just need to get over myself?

Appollonian,
I was doing the DB presses on this weird decline that had no holds for your feet! It was all core man! I love them though, it just feels like a better motion for my chest.

Appollonian

07-17-11, 11:40 am

Sounds like fun!

I find that keeping intense cardio sessions help my lifts, let me breathe deeper. When gaining I'll cut back the duration, but I do it as hard as I can for the duration I choose.

I haven't done declines dbell for maybe 6 or more months, but I'll try to hit them up soon.

SailinScotty

07-17-11, 11:42 am

Good looking journey going. Be cool to meet you at an ABC sometime. Its not looking like it'll work for me this weekend.

Cascade

07-17-11, 10:15 pm

Good looking journey going. Be cool to meet you at an ABC sometime. Its not looking like it'll work for me this weekend.

Yeah man, sucks you can't make it. Maybe in August?

Cascade

07-18-11, 8:53 pm

Pre: M-Stak, Rage, Storm

T-Bar Rows: 145 x 5, 170 x 3, 160 x 4
Weighted Chins: 20 lbs. x 8, 20 lbs. x 7
Rack Chins: 2 sets of 6 -10 reps
Flat DB Press: 80's x 5, 85 x 6, 95 x 4
CGBP: 155 x 10, 165 x 6
BB Shoulder Press: 105 x 10, 125 x 7, 130 x 5
Curls: 3 sets of 6-10 reps
Skull Crushers: 3 sets of 6-10 reps

Post: Nitro, Torrent

Hours later and I am really feeling it. This is Layne Norton's PHAT (Power Hypertrophy Adaptive Training). I've followed Layne for a while now and have been playing with power days in my routine before, but I've gone all in using his split. You can read more about it here: http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html .

Really liked the routine, can't wait to see how far I can push my self.

SailinScotty

07-18-11, 11:16 pm

Thought I was gonna see a lot of curls and benching. J/k

That looks like a solid routine. Look forward to seeing how you progress.

Cascade

07-24-11, 3:56 pm

7/22/11

Went up to Tacoma, WA on Friday to meet up with Mr. Dead, Big Ben, and Ben Seath. The ABC wasn't until Saturday, so I hooked up with Mr. D at Fort Lewis for a killer hypertrophy leg session. I have had the honor of training 3 other times on military bases and lets just say this; they are very easy places to be motivated.

Pre: Rage, Nitro, Storm

BB Squats: 6 sets x 3 reps @ 65 - 70% of my normal 3-5 rep max
Hacks Squats: 3 x 8-12
Leg Press: 2 x 12-15
Leg Extensions: 3 x 15-20
RDLS: 3 x 8-12
Lying Leg Curls: 2 x 12-15
Seated Leg Curls: 2 x 15-20
Calf Raises: 4 x 10-15
Seated Calf Raises: 3 x 15-20

Post: Nitro, Torrent

7/23/11: ABC

Showed up at Flex Fitness around 10ish and Seath, Rice, and Mr. D were already all going at it. Rice was deadlifting (of course), Seath was squating (of course) and MD was doing his bodybuilding thing (a welcome change from all the power and strongmen guys I've been training with). This was my first hypertrophy day for chest and arms, so I think things felt sort of light. Regardless, so sore today and with my upper body power day tomorrow I'm spending the day recovering with aminos.

Pre: Rage, Nitro, Storm

Intra: Black Cherry Atomic 7 (this stuff rocks, big thank you to Mr. Dead for hooking me up)

Flat DB Press: 6 sets x 3 reps @ 65-70% of normal 3-5 rep max
Incline BB Press: 3 x 8-12
Cable Chest Press: 3 x 12-15
Incline Cable Flys: 2 x 15-20
Preacher Curls: 3 x 8-12
Concentration Curls: 2 x 12-15
Spider Curls: 2 x 15-20
Skull Crushers: 3 x 8-12
Rope Pressdowns: 2 x 12-15
Kickbacks: 2 x 15-20

Post: Nitro, Torrent, followed by a half serving of Real Gains (got hungry waiting for Big Ben)

Mr. Dead

07-25-11, 12:10 am

It was really great to meet you, and train with you this weekend...!!! Hope to do so, again, soon...!!!

Cascade

07-25-11, 12:13 am

It was really great to meet you, and train with you this weekend...!!! Hope to do so, again, soon...!!!

Mr. D, it was really awesome brother! Can't wait to meet up again!

Cascade

07-25-11, 11:50 pm

Pre: Rage, Storm
Intra: Atomic 7

Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps: 150 x 5, 160 x 4, 165 x 4

Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps

Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps

Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps: 85 x 5, 95 x 4, 100 x 3

Assistance pressing movement: CGBP
2 sets of 6-10 reps: 165 x 8, 175 x 6

Assistance pressing movement: Standing Barbell Presses
3 sets of 6-10 reps: 95 x 10, 100 x 8, 105 x 6

Auxiliary curling movement: BB curls
3 sets of 6-10 reps: 85 x 10, 90 x 8, 95 x 6

Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps: 65 x 10, 75 x 8, 85 x 6

video: http://www.youtube.com/watch?v=dwscx2-FPPM

Post: Nitro, Torrent

Legs tomorrow at Timber Gym in Aberdeen with, or without, Big Ben and the gang.

BIG BEN

07-26-11, 1:36 am

Legs tomorrow at Timber Gym in Aberdeen with, or without, Big Ben and the gang.

Oh I'll be there ;)

Cascade

07-26-11, 9:16 am

Oh I'll be there ;)

Oh its on. See you then!

Ed Eliason

07-27-11, 9:42 am

Nice to meet you Cascade, come back to Timber Gym anytime.

Cascade

07-30-11, 12:25 am

Nice to meet you Cascade, come back to Timber Gym anytime.

Thanks Ed! I had a great time at Timber Gym and can't wait to train with you guys again sometime.

Cascade

07-30-11, 12:37 am

First and foremost, I have made the decision to compete in the 2012 NPC Vancouver bodybuilding championships. This is going to be my first show, so I'm pretty nervous, but a lot of the guys at Downing's Gym are going to help me with my prep, including Pat Downing himself. I made the decision to go for this show because I got a job as a cook at a new restaurant opening up in town and with the money I can properly supplement and eat the way I would like.

Training has been going well. I had the benefit of training with none other than Big Ben himself at Timber Gym in Aberdeen this past week and it was pretty awesome leg day. It was great meeting Ed, and Christmas, and the other guys who make Timber such a great place to workout.

Did a killer hypertrophy leg day today, tomorrow is hypertrophy chest and arms.

Cascade

08-03-11, 5:44 pm

http://www.bodybuilding.com/fun/shaving-body-hair-for-men.htm

In an attempt to better understand what I'm working with I've begun the total body shave. I was familiar with doing my chest, but thats pretty much it. Thanks to a few articles on BB.com, I was able to do my upper body fairly competently. I love that not only do I have a weight training split, I now have a body shaving split; legs one day, and then upper body a few days later. Needless to say its a strange experience, but today was an off day and who else could I tell that would understand.

Mr. Dead

08-03-11, 5:46 pm

Cascade

08-05-11, 12:13 am

Instead of posting the same workouts every week, every day, I'm just going to lump some of them together and review them.

8/1- Power Upper Body

The big thing from this day was that I put up 225 on BB bench for 2 with an additional rep with some help. Everyone at the gym was shocked that this was the most I've ever done, but I've always stressed that you should look like you can bench a lot, instead of cheating through big weight. It was clean and smooth with a good focus on the negative portion of the rep.

8/2- Power Lower Body

I continued my work with Big Ben from the week before and hit 250 for a double on barbell squats. A small, 5 lbs, PR from the previous workout. Slowly but surely I'm moving more weight. Even added more weight to the hack squat which I was proud of. Hacks are insane. Stiff leg deadlifts were a bitch. After reviewing the video my form looked good with respect to my back, but I went to heavy and broke form with my legs turning these practically into deadlifts. After this week, I'm going to take out BB squats for do conventional deadlifts, then return to barbell squats.

8/4- Hypertrophy Back & Shoulders

Good workout. Kept the ipod on so I could avoid distraction and move quickly through the routine. Shoulders were surprisingly intense. I used the cambered bar for upright rows, something I don't usually do and I really pounded my side delts with reps in the 12-15 range. Did some posing under the lights and I'm starting to see where my strengths are. Gotta drop body fat... badly. Its mostly around my midsection. After I finish week four of PHAT, I'll add cardio back and get back down to around 200 lbs.

Ed Eliason

08-05-11, 8:41 am

Good to see your making progress. It's also good to be able to see where you strength and weakness lie, so you can address them. Keep it up.

Cascade

08-07-11, 6:28 pm

8/5- Lower Body Hypertrophy
Pre: Rage, Storm
Intra: Atomic 7

Ok workout. The speed work on my squats could be better. I was feeling very tight, even after a lengthy warm up with plyos, stretching, and warm up sets. Otherwise the usual here. Definitely scared some people with some gutted out sets.

Post: Nitro, Torrent

8/6- Chest/Arms Hypertrophy
Pre: Shock Therapy, Storm
Intra: Atomic 7

Got out of work late and couldn't make it to Downing's so I did this workout at the local "athletic club" which does more with racquet ball and aerobics. I was surprised at how well equipped their weight room was. It had some incredibly old school weight stacks bolted into the supports of the building and thats where you did cable work. No deadlifting off the floor, which was no big deal that day. The floor was all carpet which sucked and while using the dumbbells I thought I was going to throw them through the floor. Got a lot of stares on this day. I had an hour to do my routine which resulted in me gorilla-ing my way around the whole the place. Fun workout out.

Post: Nitro, Torrent

I've been considering doing two Pak's on workout days. Has anyone else done this? I just feel that considering the volume and the intensity of this routine I'm on it might be a good idea.

HIGA MONSTER

08-10-11, 9:55 am

Yo,

My family and I are headed down to Oregon today. Staying at a friend's house in Albany.
Pretty sure I'm going to get an early AM workout tomorrow at 5am if your interested at this gym:

Fitness Experience, Inc.
1715 Hill Street SE, Albany, OR 97322
(541) 917-3488 (541) 917-3888 (Fax) ‎

I need to blaze through the workout and leave at 5:45am thats why because we are leaving Albany by 6:45am so that we can get to Crater Lake early.

I will PM my cell to you.

HIGA MONSTER

Cascade

08-11-11, 12:57 am

Bro, sorry I missed you! Work has been killer.

HIGA MONSTER

08-11-11, 1:29 am

Bro, sorry I missed you! Work has been killer.
No worries. We just got back to Albany. We had dinner at Murphy's Tavern in Corvallis and said "hi" to my friend Jeb who owns the place.

See you next time,
HIGA MONSTER

Cascade

08-11-11, 5:10 pm

Dude you need to do a "Grindin' with Grant" at the restaurant I cook at. Sada's Sushi and Izakaya.

Cascade

08-23-11, 2:44 pm

Prep is going well. Sitting at 210. Work is crazy, so there has been a lack of updates, but the restaurant is doing well. Being a chef is everything I always thought it would be. Excited for the O.

Cascade

08-29-11, 7:18 pm

Pre: Rage, Storm
Intra: Atomic 7

Pendlay rows: 3 sets of 3-5 reps
Weighted Pull ups: 2 sets of 6-10 reps
Pull Downs: 2 sets of 6-10 reps
BB Bench: 3 sets of 3-5 reps
CGBP: 2 sets of 6-10 reps
Military Press: 3 sets of 6-10 reps
BB Curls: 3 sets of 6-10 reps
Machine Extensions: 3 sets of 6-10 reps

Post: Nitro, Torrent

Great workout today. Weighed in at 211, which I'm happy with. Muscles looking full. Ran into vegan bodybuilder Robert Cheeke who is also from Corvallis, OR. REALLY nice guy, even gave me a signed copy of his book. I looked to Roberts experience when I tried being a vegetarian for about 6 months. Told him to come by the cage this year at the O but he won't be making it out to Vegas, but told me to say hello to his Bodybuilding.com family for him.

The O is coming, really pumped. Right now I'm just trying to brainstorm food ideas for the show. Ideas are welcome.

Cascade

08-31-11, 12:01 am

Had the lunch shift today which was pretty great. Only worked 10-2 and then biked on over to the gym. It was hard getting my head into the workout at first but things picked up after some plyo box jumps. Squats were ok. I've switched from a wide stance to a more standard bodybuilder or oly stance to put more stress on my quads. An olympic lifter at Downings complimented my depth which was good. I missed 225 for 3, but I was happy with my form and the reps that came before.

Other than that, a pretty normal leg workout. Legs are coming up, can't wait to train in Vegas.

Mr. Dead

08-31-11, 11:32 am

Lookin' good, in here...!!!

Cascade

09-01-11, 11:40 pm

Pre: Rage, Storm
Intra: Atomic 7

Pulling Power Exercise speed work: Bent over rows, 6 sets of 3-5 reps
Pulldowns: 3 sets of 8-12 reps
Seated machine row: 3 sets of 8-12 reps
Close grip pulldowns: 2 sets of 15-20 reps
Hammer Strength Shrugs: 2 sets of 15-20 reps
Seated dumbbell presses: 3 sets of 8-12 reps
Upright rows: 2 sets of 12-15 reps
Bentover dumbbell raises: 3 sets of 12-20 reps

Post: Nitro, Torrent

Really great workout. Wasn't into it at first, but stretched it out for awhile. Took my time. Listened to music. 20 minutes later; in the zone. Highlight of the day was DB shoulder press. I've been doing standing BB press for at least 8 weeks and thought it was time to switch it up. Wanted to do 3 sets, with reps going 12-10-8 and EASILY put up 65's for 9 reps. I actually stopped myself at nine since I just started doing these again. Really happy with it. Shoulders are coming up.

In other news... I WILL be interning at the O on Saturday which should be incredible. Most likely just going to stay at Cage Friday as well, but I'll check out the show floor as well.

Cascade

09-10-11, 5:27 pm

Pre: Rage
Intra: Atomic 7
Post: Nitro, Torrent

EZ Bar Curls: 2 x 15, 3 x 10
Incline DB Curls: 3 x 10
Preacher Hammer Curls: 3 x 10
Hi Pulley Curls: 1 x 20, 1 x 15, 1 x 12

CGBP: 1 x 12, 1 x 10 + 1 forced negative, 1 x 8 +4 (again negatives, trying to get a feel for HRT)
Press downs: 3 x 10
Cable overhead extensions: 3 x 10
Dips: 3 x to failure

Did tire flip after instead of walking on the treadmill. No one knows how much the tire weighs. Talked with a guy who does strongman and our guess is around 300 lbs. Had to video it for Grant.

Tire Flip'n: http://www.youtube.com/watch?v=QI6zmm7gqhk

ALSO. Old video of me hitting 245x2 on the squat with Big Ben while I was out in Aberdeen. Timber Gym is incredible and training with Ben was freaking awesome.

Squatting: http://www.youtube.com/watch?v=jhf31LHPA6A

Mr. Dead

09-20-11, 12:08 pm

Anything going on, in here...???

Mr. Dead

10-11-11, 4:20 pm

Happy Birthday...

Cascade

10-12-11, 1:56 am

Aw, thanks MD!

Mr. Dead

12-09-11, 5:29 pm

Anyone home...???

Cascade

03-19-12, 12:15 am

To anyone who cares, I am in fact still alive.

Big things are happening for me right now. Interning as a strength and conditioning coach at OSU. Putting up the home gym in the garage finally. Missed you guys, had to come back.

Appollonian

03-19-12, 10:13 am

Sounds awesome! Glad you are back and can't wait to see what's what now.

Cascade

04-06-12, 10:43 pm

Pre: NEW Shock Therapy (Clyde's Lemonade): I gotta say, this flavor tasted great. And since my stomach was fairly empty, it hit me fast and I was straight into my workout. The previous Shock Therapy gave me some bloating, but I felt really great on this.
Intra: A7 w/ 5g glutamine
Post: Nitro

Been doing a fairly basic 5x5 routine. Mostly some Oly work, a little vanity training too :)

1. Muscle Snatch
1a. DB Shrugs
2. Snatch Lift Off
2a. Standing DB Press
3. Snatch Balance
3a. BB Row

4. BB Curls 3x15

HIGA MONSTER

04-06-12, 10:47 pm

Its about time things were logged in here...

Cascade

04-06-12, 10:55 pm

Its about time things were logged in here...

I know Grant. I miss you big guy, can't wait to have you come train with us at OSU.

Mr. Dead

04-09-12, 12:30 pm

Happy Birthday...

Appollonian

04-10-12, 10:56 am

I bought a jug of Clyde's with a coupon... haven't tried it yet but I can't wait! Can't wait to see how 5x5 works out for you down the road.

Cascade

03-23-13, 11:11 pm

Alive and well down here in Corvallis, OR.

I haven't been on here in a while and honestly... that's bullshit. I found solace, knowledge, and mentors in this place. Then, as soon as I started working with my NEW family at Oregon State University, I ditched. Its wrong.

So, I want to apologize to all the amazing people I have met on here.

Another thing that bothered me is that due to taking a FULL TIME internship at OSU, we needed to save some money. Supplements had to be cut. All of them. Nutrition is number one, and there aren't enough Pak's in the world that can say otherwise. With the dropping of all Animal/Universal products, I felt disingenuous posting on here. After all I was such a huge advocate for these products, to not be buying it felt wrong. I stopped wearing the shirts. Stopped taking the Pak's and I stepped back.

But Animal is bigger than the products they sell, its the brotherhood that has been the most profound on me, NOT the supplements.

Currently running a very modified 5/3/1, a program I have had a lot of success with. Dropped a lot of weight, down to 184 from 215 (in about a year). On my way back 190.

Appollonian

03-25-13, 4:33 pm

Glad to see you back around, figured you were still beating the weights down (or up?), post when you can. And you always belong regardless of what you can/can't afford to buy or time will/won't allow you contribute on here, just do what you can.

Cascade

03-25-13, 7:44 pm

BB Bench Press 60kg x5 70kg x5 80kg x3 85kg x2 (EASY) 90kg x2 (First went up easy, #2 I let my breathing go and burned myself)

Pull Ups 3 x10
w/
Box Jump 3 x 5

Tricep Ext. 3 x 10
w/
BB Curl 3 x10

Max Pushups: 20

Ropes 10 sets 20 ON/ 20 OFF

Bench is becoming the big focus as I resume training (as well as overhead press and trap bar deadlift). This is week three of my training and as you can see its pretty straight forward by design. I was reading through Mel Siff's "Supertraining" and he has some great ideas on program design. The most important thing I took from it was to challenge myself with things I CAN DO. Things that I find fun to do. What I WAS doing was being stubborn and continued to RDL, deadlift, and squat, each time taking a step back. Honestly, it feels great to enter a third straight week of training.

Cascade

03-25-13, 7:44 pm

Cascade

03-26-13, 3:04 pm

Warmup: 4 mile bike ride (2 to work to find out no one was there, 2 back home)
Roller
Static Stretches

1. Deadlift 60kg x5, 90kg x5, 100kg x3, 105 x3, 105 x3

2a. Dips 3x10 (w/ 25lbs)
2b. PB Leg Curl 3x10

3. Inverted Row

I finally am deadlifting again. My plan was to trap bar squat at work, but no one was home. My only choice was to dl from the ground at home. Felt good. Really, REALLY juiced. Lift was short, but I got in what I really wanted. Still a bit limited at home.

HIGA MONSTER

03-27-13, 3:02 pm

Who is this guy Cascade?...

Cascade

03-27-13, 3:10 pm

Ouch bro. Miss you cuz.

HIGA MONSTER

03-27-13, 7:22 pm

Ouch bro. Miss you cuz.
LMAO

"I still love you John Rambo..."

Cascade

03-29-13, 12:49 am

Pre: Atomic 7! (Found some black cherry while moving, almost a whole container)

Reverse Crunch 2x20
Turkish Getup 2x2 ea. side

1. BB overhead press
50kg x 5, 55 x 5, 60 x 3, 65 x 3, 70kg (154 lbs.) x 2

2a. Pullups 3x10
2b. Horizontal Abduction 3x10

3a. BB Shrugs 4 x 10
3b. Band tricep ext. 2 x 20

Post: Nitro! (found this with the Atomic 7)

Got video of the 70 kg press. Felt great.

Cascade

03-29-13, 2:07 pm

With the finances tight, I am trying to figure out a cost effective supplement budget. I was leaning towards getting a whey isolate, mostly because of the versatility (and purity) of the product but when I analyze me at my strongest, isolate was not part of the equation.

At 215, my strongest, I was using Nitro PW followed with Universal Torrent about 15-20 minutes later. What I am trying to decide is, was it really all the BCAA's, and EAA's I was taking. I was also using Atomic 7 pre, and sometimes intra (and sometimes just because!).

Nitro is costly, $1.77 per pack, while a product like Universals Amino 1900 is $.31 per servings, BUT the formula is less concentrated.

I was considering:
Morning: Pak
Pre: Amino 1900, Glutamine
Post: Amino 1900, Glutamine, Torrent (Torrent Zero?)

Help? haha.

Cascade

03-29-13, 3:52 pm

I'll continue writing to myself!

Via BB.com I can do 15 servings of Torrent, 44 Pak, and 44 nitro for $99. I can stretch the Paks out, and as long as I reorder Torrent the last week I stay within a $100 per month, which I think is doable. Would still like opinions if you got 'em.

Cascade

03-29-13, 10:02 pm

@ Downing's Gym, Corvallis, OR

We are closed at the Sports Performance Center and I wanted to get out of the garage and into a great atmosphere, so I went to Downing's.

Mostly accessory stuff, really just fooling around!

Pre/Intra: 2 scoops of A7

1. Leg Press 5x5 (worked up to 4 pps, kept it light.
1a. PB Rollout 2 x 12

2a. CGBP 5x5
2b. Half kneeling lift 3 x 10

3a. T-Bar Row 4 x 10
3b. Hammer Strength Preacher Curl (haha, love this machine)

Battle Ropes: 10 sets, 20 on/20 off
Sledgehammer tire slams 2 x 20

Post: Nitro/Glutamine

Cascade

03-30-13, 1:30 am

Morning: The original. The foundation. Animal Pak.

Pre Workout: 6 Universal AminoTech tabs, Glutamine

Intra: Atomic 7 (while it lasts!)

Post: 6 Universal AminoTech tabs, 20 min. later, Torrent

Afternoon: Flex (until I run out, probably switching to Uni Jointment)

Probably going to work creatine monohydrate in there since I have it. I think it looks good for now.

HIGA MONSTER

03-30-13, 10:39 am

Go Beavers...

HIGA MONSTER

BigChrisF

03-30-13, 10:40 pm

I stretch my pak out by using a walmart brand multi on non training days and pak on training days. If you do some more internet shopping, I think you can do better than bb.com. I like to use supplementwarehouse and really abuse them with their price match function. Beware, it is not really written anywhere on the site, but they will only honor a price match for 2 of each item per order. Apparently 3 was too far...

Cascade

03-30-13, 11:06 pm

Cascade

03-30-13, 11:06 pm

Go Beavers...

HIGA MONSTER

Spring ball starts Monday man, we be ready. Beavs are gonna turn some heads big time this year.

Cascade

04-01-13, 11:08 pm

Busy day at work as football season got underway. Nothing was going to stop me from training though...

Pre: Atomic 7, Glutamine

BB Bench 3x5
120, 140, 160 x 5 +5

Assistance
DB Incline Bench 5x10 (45,50,55,55,60)
Free Motion Cable Row 5x10
Band Pressdowns 2x20

Post: Nitro, Glutamine

Really great workout. I can tell that this program is going to work for me physically and mentally. Used the lighter weight on bench to focus on form and breathing.

Cascade

04-03-13, 1:39 am

Turkish Get Ups 10kg Kettlebell 3x2

Deadlifted with the trap bar. Felt pretty good.
3x5
220 x 8 on the last set.

Lying cable shrugs 5x15
Back Extensions 5x10
Band Curls 2x20

Rest day tomorrow.

Cascade

07-20-13, 2:33 pm

Front Squat: (3x5 warmup) 3x3

Close Grip Bench 3x10
w/
Glute Ham Raise 3x6

DB Curl 3x10
w/
Back Ext. 3x10

25lbs. Med Ball 200 reps

Good lift. I feel confident enough in the condition of my spine to add in front squats which but my back in a strong, stable position. Front Squats will be done according to 5/3/1 along with bench, trap bar deads, and overhead press.

New cycle starts on Monday. Last one before two weeks backpacking in Iceland.

Cascade

10-04-13, 7:24 pm

Still on 5/3/1. Cut down to 172 lbs. about 11% body fat, probably the lowest in my life!

Feeling strong, my core is probably the best its ever been and I can gladly state that my back, after a long time of feeling like crap, is feeling great.

My left knee is bugging me after a two week backpacking trip in Iceland, but it hasn't really slowed me down.

Diet has been great. I've always had a sensitive gut and over the past 6 months have really nailed down the main culprits that have been robbing me of progress in my training. After carefully adding and subtracting culprits, I feel better now than ever.

Still disappointed that I'm not on here more, but I'm just not a big internet guy.