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Riffmaster
08-04-13, 1:18 pm
What's up guys? This is the first meet I've ever competed in. I'm hoping to total at least 1100, which should be pretty easy. Obviously if my training shows I can do more than that, I will. For a year I've been stuck training squat and bench on a smith machine, but I switched gyms and now have everything available that is needed. I did however free bench yesterday, and maxed at 285 for 1. This was awesome, because my max on a smith was 280 for 2. So I'm stronger than I thought I would be. After I get my body back into training bench and squat the right way, I will be starting the cube, which I am very excited for.

Current Body Weight: 210 lbs

Current Max:

Bench: 285 lbs x 1
Deadlift: 500 x 1
Squat: Will test soon

I'm very excited for this meet. It will be in June of 2014, so I have a lot of time to prepare and be ready for the platform. The owner of my new gym used to compete, so it'll be nice to have someone that can coach me a little. I'm willing to accept and apply anything you guys can throw at me. Looking forward to hearing from some of you!

Peace Bros,
Riffmaster

Riffmaster
08-05-13, 10:08 am
Well squat session was awesome this morning! Hit a PR of 355 x 2. My total is now 1140, guess I better shoot for 1300? Here's the vid. Pointers, tips, etc are welcome!

http://m.youtube.com/watch?v=VI0Aqmuta-4#

Riffmaster
08-11-13, 12:16 am
I'll be starting the cube on Monday, i'm super excited for it. I'll make sure to log every workout and detail of my days. I'll also start each post with a thought of the day, to help you get inside my mind. Sray tuned my friends, i'm determined to hit some big numbers!

Riffmaster
08-12-13, 9:32 am
Wow. What a fantastic workout. I can tell i'm gonna love this program. My thought of the day, is breaking your fears. Not only facing them, but smashing them. Because limits, like fears, are often just an illusion.

Warmups

Leg extensions 1 x 50
Leg curls 1 x 50
Back extensions 1 x 50

1” Defecit Deadlifts

1 x 95
1 x 135
1 x 185
1 x 225
1 x 275
1 x 305
1 x 8 350 lbs (working set)

4” Block Deadlifts

2 x 3 405 lbs

Olympic stance squats

3 x 8 205 lbs

Glute ham raises

4 x 10 40kg

Back Extensions

2 x 25 160 lbs

Ab Crunch

3 x 20 105 lbs

My lower back was really tight when I started deadlifts so there was a little excess stretching, but it eventually loosened up. Like I said, great workout. Looking forward to Wednesday.

Riffmaster
08-14-13, 11:02 am
Thought of the day: Are we asking too much for this? Is it beyond our reach? Because if it is, then we are nothing but sheep being herded to the final slaughterhouse! I will not go down that way! I choose to fight back! I choose to rise, not fall. I choose to live, not die. And I know, I know that what's within me is also within you!

Did some light shoulder sets along with some stretching for about 10 mins. Everybody warms up differently, we all have preferences.

Floor Press

10 x 45
10 x 135
8 x 185
6 x 225
2 x 240 x 5 (reps x weight x sets)

Bench Press

10 x 135
2 x 205 x 15

Lat Pulldowns

3 x 12

Triceps Pushdowns

4 x 25

Dumbbell Shrugs

3 x 15

Standing Shoulder Press

3 x 12

Crunch Machine

2 x 10

Straight Leg raises

2 x 10

Oblique Twist Machine

2 x 10

This workout was killer... I loved it. My chest and triceps are hammered. Still loving the cube! My shoulder has been giving me a little bit of grief for about a month, but I've still been working through it. All in all, awesome lifting!

Firefist
08-14-13, 12:24 pm
I'm in dude. You and I got some people to prove wrong.

Riffmaster
08-14-13, 12:27 pm
I'm in dude. You and I got some people to prove wrong.

With a vengeance! Thanks brother! Glad to have you!

Riffmaster
08-14-13, 6:18 pm
Real quick while I have some time I'll list my current supp regimen.

Animal Pak
Animal M-Stak
Animal Omega
Animal Flex
Shock Therapy
Intra-Aid
Torrent
Real Gains

These products work really well for me. I trust my body with all universal products and recommend them to anyone interested in supplements.

Riffmaster
08-16-13, 10:20 am
If I had to use my toes/legs to type, I wouldn't be updating. 14 sets of squats, not including warm-ups. Sweet moses. Anyways, thought of the day: If you know what you're worth, go out and get what you're worth!

Warmed up with just body weight stretches, then back extensions, leg curls, and leg extensions.

Squats

1 x 5 135 lbs
1 x 5 185 lbs
1 x 5 225 lbs
4 x 3 240 lbs w/2 second holds
4 x 3 240 lbs as fast as possible
1 x 2* 320 lbs

*Was supposed to use rev bands but my gym is not equipped with such bands, so I just did plain old squats.

Olympic stance squats (deeper than hell)

5 x 5 225 lbs

Leg Press

4 x 15 270 lbs

Back Extensions

3 x 12 130 lbs

DB Swings

3 x 15 35 lbs

I'd never done DB swings before, so I went relatively light. Good thing too. My quads and glutes are ready for bed... Awesome workout though. I freaking love the cube so far!

Riffmaster
08-16-13, 10:30 am
If I had to use my toes/legs to type, I wouldn't be updating. 14 sets of squats, not including warm-ups. Sweet moses. Anyways, thought of the day: If you know what you're worth, go out and get what you're worth!

Warmed up with just body weight stretches, then back extensions, leg curls, and leg extensions.

Squats

1 x 5 135 lbs
1 x 5 185 lbs
1 x 5 225 lbs
4 x 3 240 lbs w/2 second holds
4 x 3 240 lbs as fast as possible
1 x 2* 320 lbs

*Was supposed to use rev bands but my gym is not equipped with such bands, so I just did plain old squats.

Olympic stance squats (deeper than hell)

5 x 5 225 lbs

Leg Press

4 x 15 270 lbs

Back Extensions

3 x 12 130 lbs

DB Swings

3 x 15 35 lbs

I'd never done DB swings before, so I went relatively light. Good thing too. My quads and glutes are ready for bed... Awesome workout though. I freaking love the cube so far!

Forgot to add that I did abs, somewhere in the ballpark of 80 reps total, and punching bag work for about 15 min.

Riffmaster
08-20-13, 7:32 am
Sorry the update is a little behind schedule, been a little busy. Anyways, here's how the story goes.

Saturday - Bodybuilding Day

Tri-Sets

Incline Hammer Strength Bench 10/10/10\
Military Press 10/10/10 } Killer Tri-Set
Lateral Raises 12/12/12 /

Flat DB Hammer Presses Alternate With DB Flyes

3 x 10

Lat Pulldowns

3 x 12

Leg Curls

3 x 20

Calf Raises

3 x 20

Abs-100 reps

Monday - Explosive Deadlifts

Started out with my normal stretching, moving from body weight stretches to lightweight hams/lower back

Deadlift

1 x 8 x 135 lbs
1 x 8 x 185 lbs
1 x 5 x 225 lbs
1 x 3 x 275 lbs
(Warmups)
8 x 3 x 300 lbs 30 sec of rest in between sets

Snatch Grip Deadlift From 4" Blocks

3 x 12 x 250 lbs

Squats

3 x 8 x 225 lbs

Barbell Shrugs

3 x 12 x 135 lbs

Back Extensions

2 x 25 x 125 lbs

Hammer Strength Lat Pulldown

4 x 15 x 90 lbs per side

Abs

4 x 10 Slow, Controlled Reps

Punching Bag Work For 15 min.

This was a super intense session for me, as are all my deadlift sessions. My lower back takes forever to stretch out, so I usually just work through the pain. I think I'm just dehydrated, my schedule is killing me. I also haven't been sleeping very well, hopefully it doesn't hinder my progress too much. Well brothers, until tomorrow. Happy Lifting!

Riffmaster
08-22-13, 6:18 pm
Man, today was super off. I don't know what it was, I just couldn't get into it. But regardless, I muscled through.

Light bodyweight upper body stretching and dumbbell work

Incline Barbell Bench

1 x 8 135 lbs
1 x 8 185 lbs
1 x 8 195 lbs
(Warm Ups)
1 x 8 210 lbs
(Working Set)

Incline Dumbbell Bench

2 x 20 45 lbs

CGBP

3 x 12 185 lbs

Flye Machine

3 x 15 90 lbs

Triceps Pushdowns

4 x 25 50 lbs

Military Press

3 x 12 95 lbs

Abs

60 Reps

Punching Bag Work - 15 Min


My shoulder has been giving me grief for a while now, and it's really impacting all of my bench movements. It's really frustrating. But like always, you just gotta get through it (with proper precautions).

Riffmaster
08-23-13, 2:54 pm
So today was awesome. Much better then the bench for reps day. I hit a new PR! So that's got me excited. I can't stand up, but I got that number... Haha.

Warmups included stretching and light hamstring, quad and lower back sets.

Squats

1 x 8 135 lbs
1 x 8 185 lbs
1 x 6 225 lbs
1 x 4 275 lbs
1 x 3 295 lbs
(Warmup Sets)
2 x 320 lbs
2 x 325 lbs
1 x 405 lbs (NEW PR!)
(Working Sets)

Good Mornings

3 x 12 135 lbs

Leg Press

3 x 20 120 lbs

Lunges

3 x 12

Back Extensions

2 x 30 130 lbs

Hamstring Curls

2 x 50 50 lbs

Abs

60 Reps

Punching Bag Work 15 Min

Excited for bodybuilding day tomorrow. I'm going to hit it hard!

Here's a link for my squat

http://www.youtube.com/watch?v=bxB_VhLO_iU

Riffmaster
08-26-13, 9:29 am
So I skipped Saturday for bodybuilding day, simply because my legs were sore from the squats. I decided it'd be best just to pig out, nap, and recover. But I made up for some of it today, since the workout was relatively short to begin with.

As always, lower back, hams, and quads stretching, followed by light sets for each.

Deadlift Off Of 4" Blocks

1 x 8 135 lbs
1 x 8 185 lbs
1 x 8 225 lbs
1 x 6 275 lbs
1 x 6 325 lbs
1 x 4 375 lbs
(Warm Up Sets)
5 x 2 405 lbs
(Working Sets)

Snatch Grip Deads

2 x 8 325 lbs

Dumbbell Rows

3 x 10 100 lbs

Dumbbell Shrugs

2 x 20 50 lbs

That was the predesigned workout for the cube. Here's what I added in.

Dumbbell Chaser Curls

3 x 10 20 lbs (Holy mother, these are rough)

Lat Pulldowns

3 x 8 + 4 Hellcentrics 230 lbs (115 each side)

EZ Bar Curls

Triple Dropset - 110 x 8/70 x 8/30 x 8

Concentration Curls

2 x 20 20 lbs

Wrist Curls

3 x 10 50 lbs

Reverse Wrist Curls

3 x 10 50 lbs

Reverse Curls

3 x 10 50 lbs

Abs

Planks 2 x 1 Min Holds

Punching Bag Work - 15 Min.

This was a great workout. My lower back is starting to feel less tight when I do deads, I think I can attribute that to the extra stretching and warm ups. And my biceps are super sore, which I love. All in all, today ruled. I've had a lot of B.S. on my mind lately, and this workout took it away for a bit, it was nice.

Riffmaster
09-01-13, 5:53 pm
Sorry I haven't updated in a while guys, things have been hectic around here. After my training sesh in the morning, I'll give you the logs of it and the previous 3 training days. Bear with me!