Taking out the Trash

[Cellardweller]

HS shoulder press
1pps x10
1p+5 x10
1p+10 x10
1p+15 x10

Rev peck deck
60 x3 sets of 10

Arnold press
20’s x10
25 x10
30 x10

Lateral raises
15’s x3 sets of 12

BO rear delt flyes
25’s x3 sets of 10

Front raises
10x8
10x8
10x6. Sharp pulling feeling in lt shoulder

Cable lateral raises
5 x3 sets of 10

Seated tri press
130 x3 sets of 12

Cybex seated tri ext
80x10
90x10
100x10

Straight bar press down
80 x3 sets of 10

Done.


You have one life. Wake up and crush it!

[spartan300]

It appears you’ve turned a corner. Nose to the grindstone. No distractions until it’s done!!

[Cellardweller]

It appears you’ve turned a corner. Nose to the grindstone. No distractions until it’s done!!

Slowly getting my shoulder back. That shoulder day looks like a lot, but it’s real light. Bumped the weight here and there. Baby steps. Today I found myself wondering if I can hang like for pull ups. I was thinking about dumbbell or barbell holds for grip strength, but what about hanging with body weight? Not necessarily doing some chins or pull ups.

[Cellardweller]

True story. I went to work today but because of the holiday my schedule got changed. Woke up for nothing. Drove a half hour there and half hour back. Fasting today. I could go to the gym, but I feel like a rest day would be a better choice.

Weight loss numbers

Week 1 avg. 252.1
Week 5 avg. 244.8
Week 6 avg. 245.6*

Stalled a bit this week. I had a nice cheat meal Thursday. Pizza. Haven’t had pizza in over 3 weeks, so that was nice. I loosened up some and ate a little more this week too. Gotta keep the muscle. It wasn’t even a whole pound of weight gain. The goal is loosing one pound per week. I’m not racing to hit a target weight. I don’t even have an idea of where I want to go. Fun’s over and time to get back at it.


Walk like the king, or walk like you don’t care who the king is

[spartan300]

Slowly getting my shoulder back. That shoulder day looks like a lot, but it’s real light. Bumped the weight here and there. Baby steps. Today I found myself wondering if I can hang like for pull ups. I was thinking about dumbbell or barbell holds for grip strength, but what about hanging with body weight? Not necessarily doing some chins or pull ups.

Fat grips.

[Altered Beast]

Walk like the king, or walk like you don’t care who the king is

I do both =) People don't what to think!

*Glad everything is going well for ya!!!

[Cellardweller]

Fat grips.

A most excellent recommendation sir.

I do both =) People don't what to think!

*Glad everything is going well for ya!!!

Good to be hearing from you. Now go lift something!

[Cellardweller]

HS iso row - neutral grip
70x10
80x10
90x10
100x8

HS iso row -over hand, dropped the seat some
70x10
80x8
90x6

Lat pull downs
130x10
140x10
145x8,2

EZ bar curl
50x12
60x10
70x8

Unilateral cable curls - facing away from the pulley
25 3sets of 10 each arm

Cable rope hammer curls
40 x3 sets of 10

Done.

This old guy stopped me. He noticed me changing my grip on the HS row machine and asked me if “it was easier”. I told him it trained different parts of your back and explained my different set ups and what I was targeting. Later when I was training bi’s he came up to me all excited because he tried it and thanked me. Before I left he was teaching it to someone else.

Today I weighed 241.6 lbs. I fasted until 1600 and ate 2 meals before bed. No gym. Two 30 min walks only. I seriously have no idea how I hit that number. Monday I was 245 lbs.


We must embrace pain and use it as fuel

There is only one way, all the way

[Altered Beast]

Good to be hearing from you. Now go lift something!

POSSIBLY today. If not, Wed-Fri for sure I'M DYING!!!!!

[Cellardweller]

HS bench
1px10
1p+25 x
1p+35 x10

Bench press
135 x5
185x5
225x5
245x5
265x3*
155x20

Multi grip bar, neutral grip BP
135x10
155x10
175x8

MGB neutral grip close grips
135 x3 sets of 8

Done.

242.4 today, fasted yesterday



Make your goal your lifestyle. Make everything you do contribute to that great achievement.

[Cellardweller]

Week 1 252.1 lbs. 29.6% BF
Week 6 245.6 lbs
Week 7 243.1 lbs. 24% BF


Seated cable row
120x10
140x10
160x10
180x8

HS ISO row -overhand
70 x3 sets of 10

Lat pull down -MAG bar
130x10
140x10
150x10

Straight bar curls
50x10
60x10
70x8
60x8

Alt curls
3x10

Concentration curls. Arm on back of incline bench
3x10

Done. Early start today.

My new diet:
The blood of my enemies
The souls of the weak
45 lb plates
Bananas


I don’t eat for taste. I eat for function.
-Jay Cutler

[spartan300]

So it is true, persistence does pay off. ; )

[Cellardweller]

So it is true, persistence does pay off. ; )

Truth, i got pizza last night, but I’m right back on it. Sometimes you have to loosen the grip or you end up strangling yourself. I got it from one of my favorite places and drove a half hour home with it. It was the happiest drive home. It was cold and i had to recut the slices because the cheese melted back together. I didn’t care LOL.

[spartan300]

Truth, i got pizza last night, but I’m right back on it. Sometimes you have to loosen the grip or you end up strangling yourself. I got it from one of my favorite places and drove a half hour home with it. It was the happiest drive home. It was cold and i had to recut the slices because the cheese melted back together. I didn’t care LOL.

You gotta love a good slice!!
Enjoy CD!!

[Cellardweller]

Bench (5+)
115x5
135x5
175x5
185x5
215x5
240x8*
155x15

HS incline
1p x10
1p+10 x10
1p+15 x10

Pec deck
3x10

Seated tri press
130 x3 sets of 12

V-bar press down
87.5 x3 sets of 10

Overhead cable tri ext
3x10 orrrrr 4x10. I lost count

Done.

After i hit 265 for a couple reps my meat head brain started thinking “I can program this”. I had some downtime at work and started playing around with blackironbeast 5/3/1 calculator. Today went good. Numbers felt good. 240 x8 is sad. I’m swimming with the fish right now, but in a few months I’ll be a shark. They don’t even know.




I’m tired, sore and don’t want to go to the gym. Which is exactly why I’m going in and dominating

[Cellardweller]

Chest supported row -uh
1p x10
1p+25 x10
1p+35 x10
2p x10
2p+10 x10
2p+25 x10, x10, x10

Lat pull down
120x10
130x10
140x10, x8, x6

Done.

Hard day yesterday. Work sucked. Got a text that my divorce papers are ready to sign. Ate like dog shit all day. Fast food x2.

…and I woke up weighing 240.6 lbs!!! How? The day before I was 243.

Still wasn’t feeling it. Went in anyway because that’s what we do. Beat myself up on 2 things and walked. Weird tightness to left clavicle during rows only, or I would have pushed that more.

[spartan300]

Chest supported row -uh
1p x10
1p+25 x10
1p+35 x10
2p x10
2p+10 x10
2p+25 x10, x10, x10

Lat pull down
120x10
130x10
140x10, x8, x6

Done.

Hard day yesterday. Work sucked. Got a text that my divorce papers are ready to sign. Ate like dog shit all day. Fast food x2.

…and I woke up weighing 240.6 lbs!!! How? The day before I was 243.

Still wasn’t feeling it. Went in anyway because that’s what we do. Beat myself up on 2 things and walked. Weird tightness to left clavicle during rows only, or I would have pushed that more.

It’s the little victories that pave the way to big successes.

[Cellardweller]

It’s the little victories that pave the way to big successes.

I feel like this week has been more about maintenance than success. It’s been a bit emotional, sleep has been bad, diet off some, and my body has been telling me to eff off.

Saturday I went in, started benching and my old friend Carpels tunnels showed up. I had 225 on the bar and kept getting this electric jolt in my left thumb every time I unracked the bar. Called it and left.

Today

Bench (3+)
115x5
135x5
175x5
195x3
225x3
255x6*

HS incline -Wendler’s boring but big
1p+10 x5 sets of 10

HS shoulder press
1p+5 x10
1p+10 x10
1p+15 x10
1p+20 x8

Seated tri ext machine
130 x3 sets of 10
S/s
10lb plate laterals 3x10

EZ bar press down -outside grip
87.5 x3 sets of 10

Done.

244.0 lbs this morning

It’s easier to buy a ticket than it is to prepare for the game. It’s easier to sit on the couch than it is to hoist the trophy

[Cellardweller]

Beginning weight 255 lbs

Week 1 avg. 252.1 lbs
Week 8 avg. 234.1 lbs
Week 9 avg. 243.6 lbs**

Stalled some. It was a tough week. A bump in the road, that’s all. I’m elevating my game. Elevating my life, my physique, my fitness, my finances, my skills in everything. I will be everything anyone ever feared I would or could be.


Success is won by those who believe in winning and prepare for it. Many want to win, but how many prepare? That’s the big difference.

[Cellardweller]

Woke feeling beat up. The bursitis in my left elbow was acting up. Seems like a lot of issues are creeping up on me lately. Almost stayed home. Almost.

Arnold press
20x10
25x10
20x10

DB shoulder press
15’s x3 sets of 10 -sad, but I couldn’t do this before.

BO rear delt flyes
25’s x3 sets of 10

Lateral raises
15’s x3 sets of 10

Front raises
15’s x3 sets of 10

Cable lateral raises
5 x10
7.5 x10
7.5 x10 - around reps 7-8 I can feel myself cheating with my left shoulder using other muscles to move the weight up

Rev. Pec deck
60x10
60x10
60x8

Icarian standing lateral raise Mach.
No pin x3 sets of 10
-I couldn’t do this when I joined this gym.

Done

The door opened for me on a couple things. This feels more like rehab than training mostly, but I’m getting better. A couple days ago at work this psych patient decided to run after getting into a room. I grabbed his arm with my left hand in the hall to stop him and my left shoulder just laughed at me. It’s not there. Had to restrain him with security and the guys and I couldn’t really hold him with my left arm. Doing better in the gym, but once in awhile work gives me a reality check.



Don’t dig your grave with your knife and fork.

30% work out, 70% diet

Anyone can work out for an hour, but control what’s on your plate for 23 hours … that’s hard work