View Full Version : Guitars and Tiki Bars - GFH's Tries to Get Lean Again
Just to keep my first post up to date for anyone checking on my log... currently I am attempting to get to 230lbs. I'm sitting between 248 and 253 right now (8/25/08). The one year of my transformation is in November and I want to look the best I have ever looked in my life by then.
At my biggest I was approx. 310lbs, maybe more. I have taken some responsibility for my life and have lost around 60lbs over the last few months while keeping my strength somewhat up. I want to lose at least 20 more pounds before November.
Since starting the transformation, I have done two things I never thought I would ever do: found the girl of my dreams and started to fit into designer clothing. Everything is great, but I'm never satisfied... as the Hatebreed album says, Satisfaction is the Death of Desire. I'm always hungry and am always looking for a new challenge. Getting the next 20lbs off is going to be a challenge.
http://i33.tinypic.com/2ekkxmd.jpg
http://i35.tinypic.com/a3k39s.jpg
http://i37.tinypic.com/rshiki.jpg
290+, 40" Waist:
http://photos-411.ll.facebook.com/photos-ll-sf2p/v57/210/77/504018411/n504018411_10543_7775.jpg
250, Wearing 36" Jeans in the pic:
http://i37.tinypic.com/25tg65f.jpg
12-10-2007 - Day One of Training Cycle to Orlando
Dynamic Squat and Deadlift Training
Buffalo Bar Box Squats w/ Green Band and 120lbs of Chain... this is about 115lbs of band tension at the top
Bar x 5 - Add Band
Bar x 5 - Add Chains
135 x 3
225 x 2 x 2
315 x 2 x 2
365 x 2 x 1
405 x 1 x 1
Speed was good all around... had some setup issues at first, then realized I havent used a monolift in a few weeks, so once I got back on it everything was good.
Sumo Pulls w/ 100lbs of Chain (centered, Super Training style)
135 x 1
225 x 1
315 x 1
405 x 1
495 x 1
545 x 1 - hitched a little at the top
Strict Reverse Hypers (no swing)
140lbs for 3 Sets of 10
Pulldown Abs w/ Green Band
4 Sets of 20
Feelin good
Max Effort Bench
Manpon Press
135 x 5
225 x 5
275 x 3
315 x 3
365 x 1
405 x 1
425 x 1
455 x 1
475 x Kinda...
The 455 was very smooth and the easiest of the reps, setup was perfect and I really pulled the bar apart. I was gonna call it at 455 but I turned back around my training partners had put it up to 475. Deep sunk the 475 and came out of the hole a little out of my groove and Gogz put his hand on it, I locked it out but it isn't a full rep in my book, I'll have to come back and smash it next week.
Incline Flyes
70's for 3 sets of 10
DB Rows
120's for two sets of 15
Blue Band Pressdowns SS Blue Band Face Pulls
4 Sets of 15
EZ Bar Curls
3 Sets of 10
Never used the manpon before and was very happy with the 455. Real smooth, I wouldnt be surprised if I could take it full range right now... not gonna try it with my past shoulder issues but it was strong fo sho'
Max Effort Squat
Cambered Bar Good Mornings (bar is about 65lbs)
Bar x 5
135 x 5
225 x 3
275 x 3
315 x 3
365 x 3
405 x 1
455 x 1
495 x 1
545 x 1 - PR
I stopped doing traditional GM's a while ago because the downward movement really tore my back up... the cambered bar + generally getting stronger has allowed me to do them again and I think my pull is going to be thankful for it.
45* Back Raises
3 Sets of 10 w/ Purple Band
Strict Reverse Hypers
3 Sets of 8
Pulldown Abs w/ Green Band
3-4 Sets of 20
37 Training Sessions Left, I got better today.
Bench Accessory
Iso Lateral Blah Blah Blah Incline Machine
45's x 20
45's, 25s x 15
2 45's x 12
2 45's, 25s x 10
3 45's x 8
3 45's, 25s x 6
Incline BB
1 Burnout set of 3 sec pause w/ 135
DB Side Raise Giant Set
40s x 10, 30s x 10, 20s x 10, 10s x 10
DB Front Raise Giant Set
30s x 10, 20s x 10, 10s x 10
Lat Pulldowns
3 Sets of 12
Rope Pressdowns SS Facepulls
3 Sets of 15
Ricksaw Shrugs
3 Sets of 15
Biceps
Forearms
36 Sessions Left.
Well three of our god damn employees called in sick today so I'm not going to be able to make the drive to Southside, gotta do bitch $10/hr employee work for the day because of these assholes. /rant
Dynamic Squat and Deadlift Training
Lots of warmup shit, it was cold this morning
Speed Box Squats (low box)
Bar x 5
135 x 5 x 2
225 x 3
315 x 3
405 x 2 x 4
Set up issues in the rack, weight was easy but setup sucked.
Sumo Rack Pulls (just below the knee)
225 x 3
315 x 3
405 x 1
495 x 1
585 x 1
635 x 1
660 x 1 - PR!
That is the most weight I have ever held without using straps and I had zero slippage. Very very happy with that, weight moved "easy" too. Good strain but not a 100% max. I'll go reverse band for heavy triples next week. I think I'm going to take weight on thursday since I wasn't able to use bands and chains today for my speed sets. Hopefully work up into the 8's, get an idea of what my opener will be in February... should be like the ProAm - around 850.
Pull Throughs
155lb x 12
195lb x 10 (whole stack)
Stack + 45plate x 10
Stack + 45 and 25 x 10
Pulldown Abs
4 Sets of 20 w/ stack
Machine Curls
3 Sets of 20
35 Training Sessions Left... I got better today.
Max Effort Bench
Floor Press
135 x 10
225 x 5
275 x 3
315 x 3
365 x 1
405 x 1
435 x 0
My right shoulder completely gave out, spotters took it before I could even press, which is good. Not floor pressing again in this training cycle.
Incline Flyes
70's x 10 x 3
CG Bench
135 x 20
225 x 15
135 x 20
Blue Band Rows
3 Sets of 15
Green Band Pressdowns
4 Sets of 15
Green Band Facepulls
4 Sets of 15
Heavy KB Shrugs
3 Sets of 15
Alright session, can't say I got better, but I learned not to floor press for a while.
34 Sessions Left
Max Effort Squat - Gear Test
Free Squats
145 x 5
255 x 3
345 x 1 - Add Ace briefs (put on myself)
435 x 1
525 x 1
615 x 1 - Add 56 Pro Squatter, Straps Down
725 x 1 - Loose Straps
775 x 1 - Inzer Wraps
815 x 1 - Tighter Straps, Metal All Blacks
Well... my gear is loose as fuck. I'll go Ace Briefs + 54 Pro Squatter after circamax and see how the weight feels. I was kind of disappointed with how heavy 815 felt, but then realized I haven't gone full gear or moved heavy straight weight since the ProAm. Can't complain with that. Goal for today was to move over 800 and I did. Goal met.
Green Band Pull Thrus
3 Sets of 12
45 Degree Back Raises w/ Purple Band
3 Sets of 10
Pulldown Abs w/ Green Band
4 Sets of 20
Video of 775 and 815
YouTube - Max Effort Squat 12-20-2007 Southside Barbell (http://www.youtube.com/watch?v=90qnFOxFdhA)
Day 1 of Circa Max (2 blues, 1 purple - 400-450lbs of band tension)
Bar x 3 - Add Blue Band, Ace Briefs
Bar x 3 - Add Blue Band
Bar x 3 - Add Purple Band
145 x 2
195 x 2
235 x 2 - Add 56 Pro Squatter, Straps down
285 x 2
325 x 2
375 x 2
Sumo Speed Pulls of Platform
225 x 1 x 3
315 x 1 x 2
405 x 1
Pulldown Abs w/ Green Band
4 sets of 20
31 Sessions Left... big squat coming in February
Max Effort Bench - Lockout Training
Today was designed to overload the lockout and get us acclimated to heavy weight in our hands. We were on skeleton crew today. I took a page out of the Big Iron Gym training book today and we hit up some shirted, reverse band, three board work. This will be moved to my secondary movement once my new shirt gets in, but its not in yet, so we did it as the main movement.
Lockout Work
245 x 10
335 x 3
425 x 1 - Add Three Board
515 x 1 - Add Metal Viking
605 x 1
695 x 1
745 x 1
805 x 1
That was fucking heavy. I didn't go any higher because we had no spotters and something bad could have happened, but I'll work up higher next week after the main movement. These are all PR's as I have never done it before.
Blue Band Pressdowns
4 Sets of 15
Blue Band Facepulls
4 Sets of 12
Done. Tomorrow is Max Effort Squat but its just accessory work because of Circamax. Great day.
30 Sessions Left
YouTube - Max Effort Bench 12-26-2007 Southside Barbell (http://www.youtube.com/watch?v=xEjeadUxEGg)
Squat Dead Accessory
SLDL 4" Platform
135 x 10
185 x 10
225 x 8
315 x 8
405 x 5
Lat Pulldowns
4 Sets of 12
Blue Band Rows
5 Sets of 15
CSR Scap Retractions
4 Sets of 10
Green Band Shrugs
4 Sets of 12
Purple Band Abductor Work
4 Sets of 20
Pulldown abs w/ blue band
5 Sets of 20
Good session. 29 Sessions Left.
Circamax 2
Box Squat
Bar x 5 - Add Ace Briefs, Blue Band
Bar x 3 - Add Blue Band
Bar x 1 - Add Purple Band
145 x 1
235 x 1 - Add 56 Pro Squatter
285 x 1
325 x 1
375 x 1
415 x 1
465 x 1 (This was just around 905 at the top)
Mission accomplished and I wasn't even in my tight squat suit. This should allow me to open around 865 in February.
45* Back Raises
4 Sets of 12
Pulldown Abs w/ Blue Band (these are not easy)
4 Sets of 10
27 Sessions Left
Very happy with today's session. Looking forward to getting my tighter suit on next week. I think I'm going to take weight next Thursday.
HAVE A HAPPY AND SAFE NEW YEARS! SEE YA IN 2008!
Shitty bench session today, we all had fucked up schedules. Trained alone with no spotter/ handoff
Bench
135 x 10
185 x 3 - suspended the 25's with minibands
235 x 3
275 x 3
325 x 3
I didn't want to go any higher without a spotter for this movement. The suspended weights are really cool and you need to be very tight for each rep.
Blue Band Pressdowns
5 Sets of 20
Blue Band Face Pulls
5 Sets of 20
MES/DL
Reverse Band Sumo Pulls (Green Band, No tension at top)
245 x 3
335 x 3
445 x 1
535 x 1
625 x 1
675 x 1
This ties my PR and I think I did my last PR with a blue band, so I was pretty happy with that.
45 Degree Back Raises
4 Sets of 15 (10 w/med ball, 5 without)
Ano Rows
4 Sets of 15
KB Shrugs
4 Sets of 12
Abductor Work w/ Purple Band
4 Sets of 15
Pulldown Abs w/ Blue Band
4 Sets of 12
Dynamic Squat
Buffalo Bar Low Box Squats
Bar x 5 - Add choked blue band, Ace briefs
135 x 3
225 x 2
315 x 1
405 x 2 x 4
455 x 2 x 2
All very little rest... Gogz and I killed it today.
Speed Sumo Pulls
135 x 2
225 x 2
315 x 1
405 x 1 x 2
45* Back Raise
3 Sets of 15 (10 w/ med ball, 5 w/o)
KB Shrugs
3 Sets of 15
Pulldown Abs w/ Green Band
4 Sets of 25
25lb Hex Holds
3 Sets of 30 seconds/hand
Curls
Great session today, speed was good and my work capacity is up... I never could have finished a session like this leading to the ProAM.
23 Sessions Left
Pretty shitty bench day
Was real fired up to try the RageX today and it was alright
Bench
135 x 5
225 x 3
315 x 3 - Add RageX and 5 Board
365 x 3 - 4 Board
405 x 1 - 3 Board
495 x 1 - 2 Board
545 x 1 - 1 Board, didn't touch
585 x 0 - 1 Board... everything sucked about this rep, too far down the bench, bad handoff because of it, etc
585 x 1 - 1/4" from touching a 1 Board and was hard to lock out.
I called it here and was pretty disappointed. I guess I can only be so mad because its my first time ever in a RageX but I need some more support at the top. Everything was exploding out of the hole but slowing at lockout. Looking at my training I've been neglecting my bench a bit, so its time to fix that. I will probably go 2 more weeks in the shirt, deload, and more shirt work. Shirt bite was pretty bad and it took two people to get the shirt on (really tight over my forearms) Hopefully this will all work out.
22 Sessions Left
Max Effort Squat
Cambered Bar Good Mornings
65 x 5
155 x 5
205 x 3
245 x 3
295 x 3
335 x 3
385 x 3
425 x 1
475 x 1
515 x 1
545 x 1
605 x 1 - PR!
45* Back Raises
3 Sets of 15 (med ball)
Purple Band Abductor Work
3 Sets of 15
DB Shrugs
3 Sets of 15 w/ 100's
Standing Abs w/ Green Band
4 Sets of 20
Grip Work
4 Sets of 15 w/ #1
Friday was bench assistance day...
Incline DBs
3 sets of 15
OHP Machine
4 Sets - 10/8/6/6
Incline flyes
4 sets of 10
Pec Deck
4 Sets of 12
Clay Lats
4 Sets of 15
Lat Pulldowns
3 Sets of 12
Side Raise Giant Set
Front Raise Giant Set
Pressdowns
Overhead Extensions
Curls
Dynamic Effort Squat and Pull Training
Speed Squats
Bar x 5 - Add Blue Band, Ace Briefs
145 x 3
235 x 2
325 x 1
405 x 2 x 4
455 x 2 x 2
Sumo Pulls
245 x 3
335 x 2
425 x 1
515 x 1
605 x 1
655 x 1 - PR!!!!!!!!!!!!!
The 655 was a nice smooth lift. I am so fucking happy about it. This was my first time pulling in a belt in over a year. The Spud Deadlift belt is great for bigger guys that have a hard time getting to the bar in a thicker belt.
Reverse Hypers
3 Sets of 10
45* Back Raises
3 Sets of 12
Purple Band Abductor Work
3 Sets of 15
Pulldown Abs w/ Blue Band
4 Sets of 12
25lb Hex DB Hold
3 Sets of 30 seconds/hand
I'll go to the 30lb next week.
Really good session. I'll have video up in a bit.
19 Sessions Left
Max Effort Bench
135 x 5
225 x 3
315 x 3 - Add RageX and 4 Board
405 x 3 - 3 Board
495 x 2 - 2 Board
545 x 1 - 1 Board
585 x 0 - touched
585 x 0 - touched
585 x 1 - no touch
zero support with this shirt. Its my own fault for thinking I would like an Inzer product... they work for some people, not me. Back into my Metal next week. Shirt is for sale, $215 shipped.
DB Presses
55's x 20
55's x 10 - Green band around back
70's x 10 - green band
70's x 8 - green band, should have gotten 10 but the band slipped off my arm
Blue Band Pressdowns
4 Sets of 12
Blue Band Face Pulls
4 Sets of 15
Blue Band Rows
4 Sets of 12
Learning experience to say the least.
Max Effort Squat
Squat
145 x 5 - briefs
245 x 3
335 x 1
445 x 1
535 x 1
625 x 1 - add suit
715 x 1
765 x 1
805 x 1
850 x 1 - Little High
905 x 1 - Reverse Light Band
45 Degree Back Raises
3 Sets of 12
Standing Abs
4 Sets of 15
YouTube - Max Effort Squat Southside Barbell (http://www.youtube.com/watch?v=SKnh7VHWa9I)
Squat Plan Til Orlando:
-Ordered new briefs tonite
-Deload Monday 1/21, Good Mornings Thursday 1/24
-Circamax Monday 1/28, Assistance 1/31
-Circamax Tuesday 2/5, Assistance 2/7
-Deload DES, Opener 2/14
-Week Off, Meet 2/23
Goals until next heavy workout.... stop thinking about records and start focusing on goals. PR all 3 lifts and total. Worry about the other shit another time.
- Squat 903+
- Bench 601+
- Pull mid-6's
- Total APF Elite @ 275
Squat Deload
Yoke Bar Box Squat
Bar x 10
135 x 10
225 x 10
135 x 10
45 Degree Back Raise
3 Sets of 12
Reverse Hyper
3 Sets of 12 w/ 8 35's
Fat Handle Holds SS with Gripper Machine
3 Sets
Purple Band Abductor Work
3 Sets
Green Band Pulldown Abs
4 Sets of 25
Neck Harness
4 Sets of 15
Nice lil deload today... shirt work tomorrow, good mornings thursday and into circamax monday.
Max Effort Bench
Lots of warmup and liniment
Flat Bench
Bar x 10 x 2
135 x 5
225 x 3 - 2 board
275 x 2
315 x 2
405 x 2 - Add Metal and 3 Board
455 x 2 - 3-board and 2-board
495 x 1 - 2 board
545 x 1 - 1 board
575 x 1 - full range
Should be good for an opener here. I missed my Metal shirt. Didn't even jack the shirt at all and it moved alright. Not as fast as my previous 575's have moved but I'm not at the weight I used to be so its to be expected. I called it at 575 because my wrist was giving me some shit, didn't want to push it.
Flat DB's
3 Sets of 20 w/ 70's
Ano Rows
3 Sets of 12 w/ 8 35's
Blue Band Rows
3 Sets of 15
Choked Blue Band Pressdowns
3 Sets of 15
Choked Blue Band Facepulls
3 Sets of 12
Good day... got some confidence back in my bench.
Max Effort Squat
Got my new briefs yesterday, so I wanted to get a session in them before circamax.
Cambered Bar Box Squats
65 x 5
155 x 3
245 x 3
335 x 3
425 x 3
515 x 3
605 x 1
695 x 1 - PR
Had a little more left in me but I have circamax starting next week and didn't want to max.
Reverse Hypers
3 Sets of 10 w/ 8 35's
45 Degree Back Raises
3 Sets of 12
BB Shrugs
135 x 15
225 x 15
315 x 15
Neck Harness
3 Sets of 15
DB Curls
3 Sets of 12
Pulldown Abs w/ Green Band
4 Sets of 20
Feelin real good.
Circamax 1
Box Squat
Bar x 5 - Add Blue Band and Sz 48 Ace Briefs
Bar x 3 - Add Green and Purple Bands
145 x 3
235 x 1
285 x 2
325 x 2
375 x 2
415 x 1 - Add 54 Pro Squatter , straps down
465 x 1
505 x 1
The 505 was slower but not max effort, I left some in the tank for next week. I will work up to close to 600 next week. Band tension was in the 400+ range.
45 Degree Back Raises
BW x 20/15/10
Purple Band Abductor Work
3 Sets of 15
Pulldown Abs w/ Green Band
6 Sets of 20
Feelin strong.
My bench sucks huge balls right now, but whatever, my squat is on point and I'm fixin to have a nice pull at this meet.
ME/B
Lots of Warmup
Flat Bench
Bar x 10
135 x 5
225 x 3
315 x 3 - Add 2 Ply F6 (cave's shirt), 3 board
405 x 1 - 2 board
495 x 1 - 1 board
545 x 1 - full range
585 x 0
My form feels like shit... I've always had a problem bringing the bar low, 10 years of chest benching is still in my brain for some reason... the problem has just seemed to get worse over the last couple weeks. I'm still up in the air about what to do for benching at the meet. I could take a conservative opener in the F6 I had on tonite then put my Metal on and go for broke. I could open raw then Metal for 2 and 3. Or I could take all three attempts in the Metal. I'm thinking option 2 and 3 are the better choices. I don't want to put on a cold shirt and only have the rest period between flights to get it warm and set properly. Next week I'll be out of the shirt to give my shoulders a break, then I'll put it back on after the meet and take 575 again in the Metal and see how it feels.
Close Grip
225 x 20
225 x 12 - 4 board
225 x 12 - 4 board, med grip
DB Flyes
3 Sets of 8
Blue Band Rows
3 Sets of 15
Blue Band Pressdowns
4 Sets of 10
Blue Band Facepulls
4 Sets of 12
Curls
I hate bench shirts.
Florida State APF Junior Records:
881 / 551 / 622 / 2006
Squat/Dead Accessory
Lots of Warm Up and EquiBlock
Dimel Deadlifts
135 x 10
225 x 6
315 x 6
405 x 5
455 x 3
45 Degree Back Raises
2 Sets of 10 w/ a purple band around the neck and 30lb med ball
Reverse Hypers
2 Sets of 12 w/ 8 35's
THE GAUNTLET
10 sets of 10 Power Shrugs w/ 225 SUPERSET 10 sets of 10 DB Rows w/ 70's
Green Band Abs SUPERSET ghr situps SUPERSET neck harness
3 Sets of 10 each
Grip Work
Fun day... Roy Munson hit a massive PR today. Hasn't pulled sumo in like a year and a half, hasn't pulled more than 585 in a long time and smokes 585, 605, and 625. Looks like our boy is gonna be a good sumo puller.
Upper Accessory Work
Push Press
bar x 10
135 x 10
185 x 5
225 x 3
Hang Cleans
3 Sets of 5 w/ 135
Incline Flyes
55's x 10
65's x 10
75's x 10
Side Raise Giant Set
40's x 10, 30's x 10, 20's x 10, 10's x 10
x2
Face Pulls
3 Sets of 15
Pressdowns
3 Sets of 15
Good session. Ran into my old training partner Sharkey at Golds... shot the shit for 30 minutes. Its always good to see friends you haven't seen in a while.
Last day of circamax.... woooooooooo shit
Box Squat w/ 400 lbs of tension.
Bar x 5 - add blue
Bar x 3 - add green and purple
145 x 3
235 x1
325 x 1
415 x 1
505 x 1 - add suit, straps down
That 505 was a grinder. The sunday crew adjusted the bands and we had a shitton more tension today. My squat is on POINT. So fired up right now.
Deadlift to opener
225 x 1
405 x 1
495 x 1
585 x 1 - solid.
45* Back Raise SS Abductor Work
Pulldown Abs SS Curls
http://www.youtube.com/v/ttGK5XJS5w0
http://uploader.ws/upload/200802/_ballin.gif
Max Effort Bench
Warmup
Reverse Blue Band
245 x 15
335 x 3
425 x 3
475 x 3
515 x 2
565 x 1 - Add three board
605 x 0 - wtf
425 x 20 - close grip three board
DB Flyes
3 sets of 10 w/ 50's
Seated DB Cleans
3 Sets of 10
Green Band Pressdowns SS Green Band Face Pulls SS Neck Harness
3 Rounds
Its always nice when your full range PR buries you off a three board. Nate and I came to the SHOCKING realization that we need to change our training schedule after this meet. We use a lot of bands and going with band tension on Monday and max effort bench on Tuesday is completely destroying us. I know my bench isn't in the best shape right now but theres no way I should be this weak.
Please let me bench 600.
Squat/Dead/Yoke Accessory
THE GAUNTLET II
8x8 Suitcase Deadlifts on Grappler SUPERSET 8x8 45* Back Raises. Used 2 plates on each side for the SDL.
These were done with minimal rest. Nate would do 8 SDLs and 8 GHRs then I'd hop on and do the gauntlet... only break time was when the other person was going through the gauntlet.
Grappler Shrugs
4-5 Sets of 10 w/ same weight as above
I'm going to MudFest this weekend so I'll be doing bench accessory tomorrow morning... I'll do abs with it tomorrow.
Good times.
Alright... I hit zero traffic on the way to the gym today so I was very early and decided to test out the band tension on our monolift so I know exactly what I was moving at the top. I saw that EFS retracted their original band tension statements, so I really needed to know what I was moving so there were no surprises on the platform.
I set up a platform of random shit and put the scale on top of it. I set it up so that the unracked bar height was 11.5 and 14.5 on our monolift (pretty much where Nate and I start our lifts after unracking)
For the 11.5 bar height the calibrated scale showed:
Blues: 175
Greens: 137
Purples: 78
For the 14.5 bar height:
Blues: 192
Greens: 148
Purples: 82
This is a bit of a disappointment for me... turns out I was "only" using 390lbs of tension at the top for my circamax and I originally thought it was 450+. No worries though, still had 895 at the top with straps down and no knee wraps. I'm still right on track for a nice squat in Orlando. Better to be surprised with the weight at the top now than at the meet. A good ego check is necessary from time to time.
DE/S
Box Squat w/ Choked Greens
Bar x 5
135 x 2
225 x 2
315 x 2
Reverse Hypers
3 Sets w/ 8 35's and 2 25's
Green Band Pull Thru's
3 Sets of 15
GHR Abs
Because my entire body hurts right now, I will do bench accessory tomorrow and take my bench opener on Saturday with the AM crew.
Bench Accessory
Push Press
Bar x 10
95 x 5
135 x 5
185 x 5
225 x 5
Hang Cleans
4 Sets of 5 w/ 135
Incline Flyes
50's x 10
70's x 10
85's x 10
100's x 8
Schwab's
4 Sets of 10
Low Rows
3 Sets of 10
Face Pulls
4 Sets of 15
Pressdowns
3 Sets of 10
Delt Giant Set
Curls
Squat to Openerish
Bar x 5
135 x 3
255 x 1
345 x 1
455 x 1
545 x 1
635 x 1
725 x 1
800 x 1
850 x 0
850 was form, not strength... came led with the legs not the chest out of the hole. I could have ground it out but there was no point to risk injury this close to the meet. Very happy with this today... I was nervous about hitting depth in my new briefs so was thinking I would have to open at 850. I hit depth and smoked 800, so I'll open with a comfortable 825 for this meet.
Attempts should be: 825/875/905
IliekFude
02-15-2008, 11:35 AM
congrats bud.
G F'N H!
Thanks brohammer.
Whew... today was a huge load off my shoulders (no homo)
Bench
Bar x 5
135 x 5
225 x 3
315 x 1 to manpon
405 x 1 - Add Metal, 3 board
495 x 1 - 2 board
545 x 1 - 1 board
575 x 1
BOOYAH
Felt good. I will open here, fuck rawdog.
Finished up with 3 sets of 15 lat work, 3 sets of 15 pressdowns, 3 sets of 15 facepulls, and some ab and oblique work.
Last heavy workout... I'll go in and get some blood flowing monday and tuesday and get my mind right.
Game time, baby.
Bmoore535
02-16-2008, 06:10 AM
Looks like your workin hard, Keep It Up
Ulter
02-16-2008, 09:42 AM
Can we get the details on the meet? T-cake and I would like to come and yell for you. We might even drag Mike out there
:rofl:... mikes got something for me, I hope he makes it.
Heres the details:
Cypress Room, UCF Arena
University of Central Florida
Bldg. 50 North Gemini Blvd.
Orlando, FL 32816
Saturday, February 23, beginning at 10:00 AM
I really do appreciate the support man.
Ulter
02-18-2008, 06:37 AM
Getting him out of bed that early would be a monumental task. We'll be there.
Thanks boss, it means a lot.
Getting him out of bed that early would be a monumental task. We'll be there.
i'll be there :p
Iron Island
02-18-2008, 08:42 PM
GFH good luck bro! What are your openers? Where is your body weight at?
Planning on
825/575/585
I dunno about bodyweight, its not very accurate right now, I've been water loading. Making weight won't be an issue.
Planning on
825/575/585
I dunno about bodyweight, its not very accurate right now, I've been water loading. Making weight won't be an issue.
gettin ready to dominate?
I hope all went well today man... nasty openers!
Thanks meng, it went great.
Meet Progress
APF Orlando Push/Pull. 2/4/2006. 1000lb Push/Pull Total. Weight: 294
* 440x1, 460x1, 495x0
* 475x1, 505x1, 540x1
* 1st Place Junior 308
AAPF Florida State Meet. 6/10/2006. 655/487/579 (1719) @ Junior 275. Weight: 275.4
* 611x1, 655x1, 705x0
* 442x1, 487x1, 501x0
* 544x1, 579x1, 600x0
* 2nd Place Juniors
APF Florida Iron Man. 8/5/2006. 1086 Push/Pull Total. Weight 292.
* 485x1, 501x1, 545x0
* 545x1, 584x1, 600x0
APF Pine Tree Championships. 12/2/2006. 821/573/556 (1951) @ Junior 275. Weight: 275.3. Southside Elite.
* 821x0, 821x1, 877x0
* 501x1, 573x0, 573x1
* 540x1, 556x1, 589x0
* 1st Place Juniors
IPA Westside ProAm. 8/4/2007. Weight: 304. BOMB.
* 850x1, 875x1, 900x1
* 575x0, 600x0, 600x0
APF Orlando Open. 2/23/2008. 900/600/660 (2160) @ Junior 275. Weight: 274. APF Elite.
* 825x1, 875x1, 900x1
* 315x1, 575x1, 600x1
* 565x1, 625x1, 660x1
* 1st Place Junior 275
Iron Island
02-27-2008, 02:36 PM
Great progress!!
Sarge
02-29-2008, 09:51 AM
Lighter and more badasser than ever. Yes, badasser is a word. I hope...
Thanks guys!
Dynamic Squat
Speed Squats with Buffalo Bar
Bar x 5
135 x 5
225 x 2
315 x 2
405 x 2
All sets were easy and fast. Setup was strange today and form felt fucking awful but the weight moved very easy.
Speed Pulls off 35's
135 x 3
225 x 3
315 x 1
415 x 1
Reverse Hypers
2 sets of 10
45* Back Raises
2 sets of 10
Green Band Abs
3 Sets of 10
Monster Mini Abductor Work
3 Sets of 20
from last wee:
Wednesday: Max Effort Bench
Flat Bench
Bar x 5
135 x 5
225 x 3 - Add Manpon
275 x 3
315 x 3
405 x 5 - Add 4 Board
These were superset with Blue Band Rows
In and out, had a prior obligation.
---------------------
Thursday: Max Effort Squat
Just getting back into the swing of things so day was just assistance work.
Reverse Hypers
3 Sets of 15
45 Degree Back Raises
3 Sets of 15
Rows
4 Sets of 10
Brett had some wisdom teeth pulled so he was out of the gym all knocked up on painkillers. Coach, Fat Nate, and Jason did some reverse band pulling. Coach took the title with a solid 625 conventional.
Dynamic Effort Skwat
Safety Squat Bar Box Squats w/ 200lbs of Chain (bar counts at 45)
Bar x 3
135 x 3
135 x 2 x 2 - add 200lbs chain
225 x 2 x 2
315 x 2 x 2
405 x 2 x 2
Speed was good on all sets. Sets done in Frantz training briefs "bike shorts"
Sumo Speed Pulls against Quaded Minis / off platform
135 x 1
135 x 1
185 x 1 x 2
205 x 1
225 x 1 x 2
Great speed.
Close Stance SSB Box Squats
One set of 10 w/ 135 + 200lbs chain
One set of 15 w/ 135
Monster Mini Abductor Work
2 Sets of 20
Green Band Abs SS Kettlebell Obliques
3 Sets of 15
Sarge
03-12-2008, 01:38 PM
kicking ass in there with the crew broham
thanks meng
Max Effort Bench
Bar x 5
135 x 5
225 x 3
315 x 3 - add three board
405 x 3 - add 58 Viking Chirt
455 x 3
495 x 1
545 x 1
585 x 1
These were all very fast but we were on skeleton crew today and its my first day back with heavy benching. From this point on I'll be doing one week in shirt, one week out (most likely reverse band), and repeat.
Blue Band Rows
3 Sets of 20
Blue Band Pressdowns
3 Sets of 15
Blue Band Face Pulls
3 Sets of 15
I also did one set of 10 pause bench with 135 + doubled light bands.
Good first day back, the weights were all very light. I was actually surprised how well the 585 moved.
Iron Island
03-12-2008, 01:42 PM
Its always good to start a new training cycle and the weights feel light!
IliekFude
03-12-2008, 07:19 PM
Nice work gettin back in the sadddle bud.
G F'N H, GFH!
getjacked
03-12-2008, 10:40 PM
BOSS
Nice benching man... much success with the new training cycle.
Thanks Kab!
Max Effort Deadlift
Reverse Green Band Pulls (sumo)
245 x 3
335 x 3
445 x 1
535 x 1
625 x 1
675 x 1
705 x 1 - 25lb PR
first week back heavy and hit a PR. very happy.
Superset of:
Reverse Hypers
45* Back Raises
Abductor Work
2 Sets of 15 all around.
My boy Roy Munson beat me today. I stopped it at 705 figuring a 25lb PR was a good start to the training cycle and got one upped by Mr. PR who pulled a very nice 725 reverse band. Great job, Brett.
Sarge
03-13-2008, 03:54 PM
F'n A man... hyge pull!
thanks Sahge!
----------------------------------
Okay, heres the plan for the next good little while. I think my next meet will be the Florida APF/AAPF meet in June.
For a while:
Monday: Legs (Squat training)
Tuesday: Cardio
Wednesday: Morning Cardio / PM Chest (Bench training)
Thursday: Morning Cardio / PM Back (Deadlift training)
Friday: Cardio
Saturday: Shoulders (Bench Accessory work, this will be inclines/ohp, etc
Sunday: Off... sitting on a boat all day.
I'll be starting with 20minutes of cardio 4x a week. Be following a fairly standard diet plan, lots of protein, bad carbs kept to a minimum.
Shorter Term Goals: Get into the 260's bodyweight
Longer Term (Summer): Get to the 250's
With an ultimate goal to be in the best shape (read: yoked as fuck) of my life for a cruise I'm taking in October.
I don't care where I compete anymore. If I'm a light 275, so be it. The hardest part of this is going to be accepting the strength loss that comes from losing some leverage. Other than that, we'll see how it goes.
Bodyweight Progress
4-17-2008: 281.0
Squat Training... gonna be sore tomorrow
RAWWWWWWWWW Box Squats
55 x 5
145 x 5
235 x 5
325 x 5
415 x 3
505 x 3
555 x 3
Remove Box, Close Stance Southside Walked It Out
235 x 8
285 x 8
325 x 10
Abductor Work
3 Sets of 20
Aductor Work
3 Sets of 20
High Rep Abs
This is the first time in FOREVER I have gone higher than 225 raw. I'm going to be doing a lot of raw training for the next few months. My form was terrible on the 555 but the weight moved alright.
Good session.
I wanted to see what my weight was after losing some of this past weekend's bloat.
3-17-2008:281.0
3-19-2008:274.8
This is after 1lb of sirloin cheeseburgers and some hot dogs last night (family just got in town for Easter). Glucorell and Sesapure for the win! This is the lightest I've been without water manipulation in years.
Chest and Tri's
Flat Bench, Legs up
Bar x 10
135 x 10
185 x 10
225 x 10
275 x 8
315 x 6
275 to failure
225 to failure
185 to death
135 to death
Incline DBs
70s x 10
55s x 10
50s x 8
45s x ?
Overhead Green Band Extensions
3 Sets of 15
Straight Bar Pressdowns
3 Sets of 15
Neck Harness
2 Sets of 20
Side Bends
2 Sets of 20
I'll be adding in more exercises over the next few weeks but this is good for now. I hate to say it but I'll be focusing on building muscle and burning fat for a while. I'm like a different person right now and I have never been this motivated. I'm not even sure if I'm going to do the APF meet in June. Life is really good right now, I don't feel destroyed all day, I don't feel like I'm 50 years old, my week isn't planned around workouts. I'm lovin it.
bigdamray
03-20-2008, 04:41 AM
It is a good feeling, I've been there. It will come in cycles. Ride the wave while it's there bro.
C. Smith
03-20-2008, 05:21 AM
Looking real good. Love the plan.
Beverly McD.
03-20-2008, 08:32 AM
Don't feel like your 50 years old?:rofl: Don't slam us old guys 'n gals so HARD! I'm not there, but I'm awfully close!
It is a good feeling, I've been there. It will come in cycles. Ride the wave while it's there bro.
I have only been doing this for such a little while, but long enough to notice both in my gym and on the boards...that many of those at the top do often change their interests whether its PL, overall fitness, BB, Oly, MMA, Boxing some times just for a couple weeks sometimes for longer.
I think that's a really natural, expected progression. But its what separates the winners from the quitters. Because when quitters get bored or burnt out they quit. Winners find something to keep the flame going stronger than ever.
June is a long time away, but whatever you decide you'll be right. And besides: beach punani!!! :)
Thanks for the support guys. I know I'll be back to PLing at some point, but its just not a priority for me right now. Kab, you have no idea how relevant those last two words are, I had a life changing experience this past weekend that sparked this. Thats all I'm gonna say.
Back/Bi's
Rack Pulls (knee level)
Bar x 5
135 x 5
245 x 5
335 x 5
385 x 5
445 x 5
475 x 5
515 x 5
565 x 10
DB Rows
2 Sets of 15 w/ 100's
Lat Pulldowns
3 Sets of 15
EZ Bar Curls
5 Sets of 10
Concentration Curls
3 Sets of 8
Forearm Work
Abs
Sarge
03-20-2008, 02:08 PM
you will succeed no matter your goals or direction brother.
having fun while doing it, icing on the cake :)
thank you man, I appreciate it.
Bodyweight Check after a night of friday bar hopping: 271.8
Goal for this week: Weigh in under 270.
IliekFude
03-24-2008, 09:02 AM
good luck with yr new goals GFH. G' F'n L!
bigdamray
03-24-2008, 12:06 PM
Tell the truth bro, you're going to do a bb show aren't you?
GTLifter
03-24-2008, 12:32 PM
Ray, I think you might be on to something.
Monday Leg Day
Box Squats RAWWWDOGGG
55 x 10
145 x 5
235 x 5
325 x 5
415 x 3
505 x 3
555 x 2
Minus Box and Close Stance Deep as I could go
235 x 8
325 x 8
375 x 10
Band Abductor Work
3 Sets of 20
Band Adductor Work
3 Sets of 20
Lunges
3 Sets of 15
Green Band Abs
Forearm Work
Bicep Work
Getting close to this week's goal: 270.2 this morning. Once I get it under 270 I'm putting the scale away til next week... I'm stepping on that thing way too often.
bigdamray
03-26-2008, 07:13 AM
Whazup Slim Shaddy?
:rofl:
Chest/Tri's
Warm Up
Sled
Up/Back Plate
Up/Back 2 Plates
Up/Back 3 Plates
Up/Back 2 Plates
Up Back Plate
DB Bench
50's x 20
75's x 15
85's x 15
100's x 12
100's x 10
100's x 8
75's to failure
Incline DBs
4 Sets of 15 w/ whatever Jason was using
DB Flyes
3 Sets of 15
Overhead Ext's
4 Sets of 15
Pressdowns
4 Sets of 15
Facepulls
3 Sets of 15
Neck Harness
3 Sets of 15
Sarge
03-26-2008, 02:16 PM
I saw 'Supremacy of Self' in my subscribed list and thought... 'wth is that, i don't remember replying in that thread.'
Nice title change bro ;)
I broke a sweat just reading all those reps!
3-17-2008: 281.0
3-19-2008: 274.8
3-27-2008: 269.0
Last time I can remember being under 270 was high school. None of my jeans fit anymore and I have a few belts that I can't use anymore. Hell yeah. I've been doing this without cardio but am planning on starting cardio up next week (Golds canceled my membership, long story) when I pick up an elliptical for the house.
So fired up.
Back / Bi's
Sled Drags
up/back plate
up/back 2 plates
up/back 3 plates
up/back 2 plates
up/back 1 plate
Suitcase Deadlifts on Grappler (dunno bar weight... this is each side)
45 x 10
70 x 5
90 x 5
115 x 5
135 x 5
160 x 5
Lat Pulldowns
3 Sets of 15
Grappler Shrugs
4 sets of 15 w/ 2 plates per side
45* Back Raises
2 Sets of 15
Blue Band Rows
4 Sets of 12
2 Bicep Exercises
2 Forearm Exercises
Calves
This is my day mon-fri:
Wake
1 Sesapure
2 Glucorell
1 Multi
2 pumps AIFM
Breakfast
1c Egg Whites w/ 3 Eggs
or
1.5c Egg Whites
Turkey Breakfast Meat (sausage/bacon)
Either 2 slices of whole grain toast or .5c Oatmeal
2 Thermorexin
Mid morning:
2 Levorex
3 Scoops Whey in water
1 Sesapure
2 Glucorell
2 T-Rex
6-8oz Protein (chicken/steak/lamb)
1c Rice or CousCous
Mid Afternoon
2 Levorex
Pretraining
1 scoop Beta Alanine
2 PureCEE
2 T-Rex
YES bath
Post Training
1 scoop L-Glutamine
1 Low Sugar Detour Bar
1 Gatorade G2 or 1 Propel
Predinner
1-2 Sesapure
2 Glucorell
Dinner
Protein source and rice
or
turkey burgers on a low carb wrap
Before bed:
2 levorex
2 pumps AIFM
Gets a little looser on the weekends (social life) and I'll have some drinks with mi amigos but I keep up with the Sesapure and Glucorell. This has taken me from 281 to 269 in 10 days with no cardio.
I'm redoing the weekly weigh in My weekly weight will be done on the day that I'm going to break diet, thats usually Thursday because we go out Thursday night. Didnt go out last night so...
3-17-2008: 281.0
3-19-2008: 274.8
3-28-2008: 268.4
I have now locked the scale away til next week because I was hopping on it like every hour. Not good.
C. Smith
03-28-2008, 03:55 AM
3-17-2008: 281.0
3-19-2008: 274.8
3-28-2008: 268.4
:clap: Way to werk GFH.
getjacked
03-28-2008, 05:01 PM
boss
amazing av :rofl:
Thanks Craig!
Monday
AM:
20 minutes on the bike
PM:
Box Squats
Bar x 10
145 x 5
195 x 5
235 x 5
285 x 5
325 x 5
415 x 5
DB Step Ups
3 sets of 8 w/ 25s
Green Band Leg Curls
3 Sets
Abductor Work w/ Monster Mini
3 Sets of 20
Adductor Work w/ Monster Mini
3 Sets of 20
Calf Raises
4 Sets of 20
Superset of
Neck Harness, Curls, 2 Forearm Exercises
Abs
4 Sets of 20
bigdamray
04-01-2008, 01:26 PM
Monday
AM:
20 minutes on the bike
PM:
Box Squats
Bar x 10
145 x 5
195 x 5
235 x 5
285 x 5
325 x 5
415 x 5
DB Step Ups
3 sets of 8 w/ 25s
Green Band Leg Curls
3 Sets
Abductor Work w/ Monster Mini
3 Sets of 20
Adductor Work w/ Monster Mini
3 Sets of 20
Calf Raises
4 Sets of 20
Superset of
Neck Harness, Curls, 2 Forearm Exercises
Abs
4 Sets of 20
Nice work bro!!
thanks ray... im starting to get used to higher rep work again. feels good.
-----------------------
today was supposed to be a higher cardio day but I was very busy/stressed. Had a funeral to go to in the morning, long day at work, and went out to dinner with the chica. managed to get 20 minutes in on the bike after dinner.
AM
20min Bike
Chest/Tri's
Incline BB
Bar x 10 x 2
135 x 10
185 x 6 x 2
225 x 5
275 x 5
315 x 3
225 x 15 stripset 135 x failure
DB Flyes
3 Sets of 15
Crossovers SS Supported Dips
3 Sets of 20
Green Band Overhead Exts
3 Sets of 15
Green Band Facepulls
3 Sets of 15
Green Band Pressdowns
3 Sets of 15
getjacked
04-02-2008, 10:54 PM
sean, if your goal is jackedocity, wehn you are more used to higher rep stuff, do some actual assistance work that is hard with dropsets and shit like that. that has been the #1 change that has increased my physique
Thanks Chris... I mean my accessory work isn't easy. A lot of it is done with supersets and the shit that I post are just guidelines, most final sets I don't make it to the goal (last set is 11 instead of 15) but I never remember the exact numbers. What I'm doing is working, for sure. I'm a few notches deep into belts that were onto the last notch in high school and I couldn't wear in college.
3-17-2008: 281.0
3-19-2008: 274.8
3-28-2008: 268.4
4-3-2008: 265.5
Goal attained.
bigdamray
04-03-2008, 09:09 AM
I'm Slim Shady
Yes I'm the real Shady
all you other Slim Shady's are just imitaiting
so won't the real Slim Shady please stand up
No crazy updates, but I just bought some size 36 shorts. I can't remember the last time I wore a 36. Pretty happy about it.
bigdamray
04-04-2008, 12:41 PM
No crazy updates, but I just bought some size 36 shorts. I can't remember the last time I wore a 36. Pretty happy about it.
I know the feeling bro, it's awsome!!
C. Smith
04-04-2008, 01:02 PM
Goal attained.
Is there any better feeling? Nice GFH.
thanks bro.
Today was my first day seriously lifting at a commercial gym in a long fuckin time. I unfortunetely had to leave Southside... I have too much going on in my life to make the commitment to the gym. The trip + training takes me 3-4 hours and costs me about 80-90 dollars in gas a week. So it sucks, but it will have to do for now.
Legs
Wide Stance
Bar x 10
135 x 10
225 x 8
315 x 5
405 x 5
Close Stance Deep
225 x 10
315 x 8
405 x 6
Leg Curls
4 x 15
Yes/No's
2 x 15 each
woke up with some sort of stomach bug today and havent been able to eat much... pretty happy with the session given this past weekends debauchery and having a fucked up stomach all day. My quads are getting stronger, I actually felt stronger with the close stance then I did with the wide stance.
sorry you had to leave that gym GFH, that kind of atmosphere is great for strength, but you know what you gotta do.
Congrats on the weight loss.
maybe the rubbish that goes on in a commercial gym will make you angry enough to destroy some big weights.
:werd: Thanks Kook.
AM:
20min Bike
PM:
Chest
Incline Barbell
Bar x 20
135 x 15
185 x 6
225 x 6
275 x 5
315 x 5
Flat DB Press
70's x 15
100's x 8
100's x 8 dropset 65's to failure
Machine Flyes
3 Sets of 12
Dip Machine with a big forward lean
3 Sets of 15
Abs
~125 weighted reps
10min Cardio @ 165-170bpm
Today is cranky GFH day. lowest carb day of the week, no lifting, and AM and PM cardio
shoot me.
AM:
20min Bike
PM:
30min Elliptical
Standing Calf Raises
4 x 25
Obliques
<90g Carbs
AM
25min Bike
Stupid Fucking Back Day
Assisted Pullups
3 x 10
DB Rows
85's x 15
100's x 12
120's x 10
Lat Pulldowns
4 x 12
Low Cable Rows
3 x 10
45* Back Raises
4 x 10
BTN Pulldowns
2 x 20
25min Elliptical
I just had no energy today.... really long day at the office. Was up at 6:30 to do cardio and didn't get to the gym til 9:30pm. My back work is being hindered by my biceps, they seem to fatigue before I can get a decent pump in my back.
~308lbs - Cincy ProAm (August)
http://photos-g.ak.facebook.com/photos-ak-sf2p/v117/119/108/15401022/n15401022_30571830_6043.jpg
~265lbs - Today
http://i27.tinypic.com/1zb6q2b.jpg
At Ron Jon awarding myself with a new shirt:
http://i26.tinypic.com/wi6o1t.jpg
Slowly but surely. Next stop, 250.
Shoulders / Arms
Standing OHP (some leg drive... not too crazy tho)
Bar x 20
95 x 10
135 x 5
185 x 5
205 x 5
225 x 5 --> 135 x 10
DB Lateral Raises
3 Sets of 15 w/ 25's
Rear Delt Flyes (Machine)
15, 12, 10 w/ increasing weight
Rickshaw Shrugs
6-8 Sets of a bunch
Rope Pressdowns
3 x 15
Overhead Extensions
3 x 10
Rope Hammer Curls
3 x 10
DB Concentration Curls
3 x 10
Forearm Work
Swole x 1
3-17-2008: 281.0
3-19-2008: 274.8
3-28-2008: 268.4
4-3-2008: 265.5
4-11-2008: 264.2
Considering my diet and alcohol intake last weekend and being sick on Monday I'm not disappointed with that. Should hit the 250's over the next two weeks.
ha, cool... I have now lost 40lbs since the ProAm. That rules
Big Steve
04-11-2008, 12:57 PM
Lookin trim homey.
Few more months and you'll be ready to break out the banana hammock and tanning oil.
Iron Island
04-11-2008, 04:13 PM
You still train with Mike aka paper? He used to train at Iron Island a few years back.
Looking lean.
I'm not currently training at Southside. Too much shit going on in my life right now. But, yes... Paper is still at Southside. Trains with Group A
bigdamray
04-14-2008, 04:49 PM
Looking good buddy, keep it up!!
crazy progres gfh, looking lean
Legs
Oly Squats
Bar x 10
135 x 10
135 x 5
225 x 3
315 x 3
405 x 3
455 x 3
495 x 1
225 x 15
At this point I heard a "DAMN NI**A, NOW THATS A FULL SQUAT!" over my headphones and I turned around and was greeted by a slap on the back by a very large black man who said I had really good form. So I got that goin for me. the 495 was "easy" but I felt a little tingle in my crotch so I called it.
Leg Extensions
3 sets -> 15/12/10
Leg Curls
3 Sets of 12
Abductor Machine
3 Sets of 12
Adductor Machine
3 Sets of 12
Abs
And thanks guys... this is one of the most supportive forums out there, for sure.
C. Smith
04-15-2008, 09:19 AM
At this point I heard a "DAMN NI**A, NOW THATS A FULL SQUAT!" over my headphones and I turned around and was greeted by a slap on the back by a very large black man who said I had really good form. So I got that goin for me.
Hahahhahahahahahahaha!
Awesome progress GFH!!! Lookin' g00t!
Ulter
04-15-2008, 09:24 AM
Nice work Bro. You're a great success story in progress.
Hahahhahahahahahahaha!
Awesome progress GFH!!! Lookin' g00t!
:rofl: Thanks man. I was laughing so hard when I left the gym. I had Disciple on full blast on my headphones and could still hear him. Must have been loud as hell in there.
Nice work Bro. You're a great success story in progress.
Thanks boss... just gotta keep crankin and stay motivated.
getjacked
04-15-2008, 03:31 PM
NOT EATIN CAKE LOSIN WEIGHT, BOSS
Nice squat bro.. KEEP IT UP!!
Chest
Incline Barbell
Bar x 20
135 x 10
185 x 6
225 x 6
275 x 6
315 x 3 -> 135 x 20
Flat DB's
75's x 10 x 3
Machine Flyes
3 Sets of 12
I was fucking spent at this point. I was trying to figure out why 135 felt really heavy (as did everything else) today on incline. Then it hit me the only carbs I had today were the 1/2 cup of rice I had at lunch. Got a really good chest workout today but would liked to do more. So I chugged a recovery drink got a little energy and spent it on cardio.
35min Elliptical
Carbs are like cops... always there when you don't need them and never there when you do.
Today is the planned low carb day unlike yesterday's unplanned day.
AM
25min Elliptical
Was pressed for time to get into work so I did 13 minutes steady pace (150-160bpm) then realized it was getting late and did 7 minutes of minute on / minute off busting ass intervals and cooled down to 145bpm for five minutes after that.
I'll do another 30-40min tonite.
Today is the planned low carb day unlike yesterday's unplanned day.
AM
25min Elliptical
Was pressed for time to get into work so I did 13 minutes steady pace (150-160bpm) then realized it was getting late and did 7 minutes of minute on / minute off busting ass intervals and cooled down to 145bpm for five minutes after that.
I'll do another 30-40min tonite.
Finished with 30min on the Elliptical after work. Had 7-10g of carbs at breakfast, about 60 at lunch, and prolly 8-10 pieces of calamari at dinner. Good day.
are like cops... always there when you don't need them and never there when you do.
LOL Bro!
Despite "feeling heavy", you did quite well. Keep it up bro. And :thefinger: the police.
ALL PRAISE CUBE! Thanks Kab!
Back
Conventional Deadlifts
135 x 10
225 x 8
315 x 5
405 x 3
495 x 3
585 x 1
Good strain... not a total max, had over 6 in me but I cut it down here. Am actually very surprised with that. Didn't think I was gonna be able to pull it, can't even think of the last time I pulled conventional.
Lat Pulldowns to upper abs
5 sets of 10
Horizontal Row Machine
4 Sets of 10
Single Arm Cable Rows
4 Sets of 12
BTN Pulldowns
2 Sets of 15
Abs
30min Elliptical
I dropped the weight on all of my accessory movements and it was the right move for sure. There was a ton less fatigue in my biceps today and I got some good back work in.
3-17-2008: 281.0
3-19-2008: 274.8
3-28-2008: 268.4
4-3-2008: 265.5
4-11-2008: 264.2
4-18-2008: 262.4
Right on track.
Shoulders / Arms
Tried BB Military... shoulder clicked a lot
Tried DB Military... shoulder clicked a lot
FreeMotion Shoulder Press
5 Sets of 10
DB Side Raises
4 Sets of 12
Rear Delt Flyes
4 Sets of 10
Shrugs
5 Sets of Varying Reps and Weight
Cambered Bar Pressdowns
4 Sets of 12
Overhead Extensions
3 Sets of 10
Rope Pressdowns
1 Sets of 20
Biceps
Forearms
Woke up sick as a dog this morning. Off day. Hopefully I can kick this by mid week.
Iron Island
04-21-2008, 06:22 PM
What weight class are you looking to compete in after you have cut alot of your weight?
Keep up the good work.
Thanks II... I'll be looking to compete as a 242
Havent been able to hit the gym all week. Been pretty sick and very busy with work. Managed to keep my diet clean though. I usually put on 5-10lbs when I'm sick but I managed to keep them off this time.
8/07: ~310
3-17-2008: 281.0
3-19-2008: 274.8
3-28-2008: 268.4
4-3-2008: 265.5
4-11-2008: 264.2
4-18-2008: 262.4
4-25-2008: 260.0
Leg Day
Skwats
Bar x 10
Bar x 10
135 x 10
135 x 6
225 x 6
315 x 6
Pretty sure I fucked my quad up a few weeks ago. Squatting was very uncomfortable today so I called it.
Leg Extensions
3 Sets of 15
Leg Curls
3 Sets of 10
Done. Kept it light and short today due to taking last week off and my left quad being questionable at best right now.
Chest
Flat BB Bench
Bar x 10
135 x 10 x 2
185 x 8
225 x 8
275 x 8
315 x 5
225 x 15 --> 135 x 10
Not too bad, didn't have a spotter or handoff person so I didn't go heavier.
Some Chest Machine
3 Sets of 15
Incline Flyes
45s x 15
65s x 10 x 2
Machine Flyes
3 Sets of 10, increasing weight and a dropset of 20
30min Elliptical
Wednesday Shit Day
45min Elliptical
Abs / Obliques
Calves
-------------
Carb Intake:
- 6g with my morning protein shake
- 1/2 cup rice at lunch
- 10g with dinner
YAY! Kill me.
getjacked
05-01-2008, 02:39 AM
the man in you will one day come back and say.. even though beach pussy doesn't care what you squat, being strong is still fucking awesome.. enjoy 0 carbs as i eat a burrito hahaha, BOSS
jk dude keep it rollin, lookin good
Back
Rack Pulls (at knee cap)
135 x 10
225 x 5
315 x 5
405 x 5
495 x 3
585 x 3
675 x 3 - PR
Close Grip Pulldowns
2 Sets of 15
Wide Grip Pulldowns
3 Sets of 10
Single Arm Free Motion Rows
6 sets up to the stack for 10
45* Back Raises
2 Sets of 15
BTN Pulldowns
2 Sets of 15
30min Elliptical
really emphasized keeping deadlift form on the rack pulls and not squatting the weight up. Used straps after the 405, I need to start taking care of my callouses again. Came in with little energy but The Messiah (Jamey Jasta) energized me and I had progressively more energy as the session went on.
Sarge
05-02-2008, 02:07 PM
withering away!! jk bro
Kickin' ass and settin' PR's, doesn't get 'much' betta
IliekFude
05-02-2008, 09:58 PM
Damn man, i take a lil break from readin logs n youve gone all abercrombie on us!?
Nah, good work man. Must feel good to walk around with that 40lb monkey off yr shoulders.
LOL! It does. I'll be happy when its that 60-70lb monkey off my shoulders :rofl:
8/2007: ~310
3-17-2008: 281.0
3-19-2008: 274.8
3-28-2008: 268.4
4-3-2008: 265.5
4-11-2008: 264.2
4-18-2008: 262.4
4-25-2008: 260.0
5-3-2008: 258.6
FUCK YES!!!
Chest
Flat BB Bench
Bar x 20
135 x 15
185 x 6
225 x 6
275 x 6
315 x 6
Hammer Strength Decline
Plate x 20
2 Plates x 15
2.5 Plates x 10
3 Plates x 8
Free Motion Flyes
3 Sets of 12
Abs
30min Elliptical
I am the bloat king. I fall off the wagon for a few days with a bunch of shit keeping me at 4 hours a sleep a night all week and going to the gym once. Im not getting on the scale but I have a very good bloat going right now. I should put a bench shirt on or something. I'd say I have put 6-8lbs on this week. YAY TOURNAMENT SEASON!
Won't be on much, Saltwater Shootout is this weekend. Time to kill some fish and win some money.
See yall monday.
Ulter
05-09-2008, 09:05 AM
That's water Bro. You'll take it off really quick. Get some sleep this weekend.
Yeah I'll be back down to normal this week. No worries. Got a ton of sleep after the tournament and had a great day with the fam yesterday. Back to the grind today and will be hitting it very hard with Memorial Day and a 4-day trip to the Keys coming up.
Starting up with double sessions to get my ass back in gear.
AM
30min Elliptical and hip flexor stretching.
I have localized my leg problem to the hip flexor, not my quad. I will continue to not squat for a few more weeks and start doing mobility work again. I think I aggravated it a few weeks ago doing raw wide stance squats and its getting re-aggravated every day by me sitting in a computer chair all day.
Iron Island
05-12-2008, 07:02 PM
Yes RAW work sucks! lol When I squat raw my groin and hips always take a beating. Even with a closer stance.
Heal up!
Starting up with double sessions to get my ass back in gear.
AM
30min Elliptical and hip flexor stretching.
I have localized my leg problem to the hip flexor, not my quad. I will continue to not squat for a few more weeks and start doing mobility work again. I think I aggravated it a few weeks ago doing raw wide stance squats and its getting re-aggravated every day by me sitting in a computer chair all day.
Legs... not squatting sucks
Leg Extensions
2 x 12, 2 x 10
Leg Curls
4 Sets 12, 10, 8, 8
Adductor Work
4 Sets
Abductor Work
4 Sets
Shrugs
3 Sets 15, 12, 10
Biceps
4 Sets
30min Elliptical
Yes RAW work sucks! lol When I squat raw my groin and hips always take a beating. Even with a closer stance.
Heal up!
Yeah it really does suck. If it keeps the way it is I'm going to have to start squatting in Power Pants
AM
30min Elliptical
Chesticles
Flat BB Bench
Bar x 20
Bar x 20
Cuff Complex
135 x 10
135 x 8
185 x 8
225 x 8
275 x 6
315 x 6
225 x 15
Incline Flyes
55's x 15
75's x 8
75's x 8
Hammer Strenf Super Wide Machine
3 sets of 15
Machine Flyes
3 Sets of 10
Face Pulls
4 Sets of 15
30min Elliptical
Really dead energy wise today, got a big project going on at work and I'm trying to get it finished before taking off early for Memorial Day. Really good workout though, despite not a lot of energy.
Surprise!
AM
30min Elliptical
Sarge
05-14-2008, 10:08 AM
way to kick your own ass bro, keepin' it real. real sweaty.
Nice work pretty boy! Gonna pay dividends with the ladies all summer long! ;)
bigdamray
05-14-2008, 11:19 AM
Chesticles
Flat BB Bench
Bar x 20
Bar x 20
Cuff Complex
135 x 10
135 x 8
185 x 8
225 x 8
275 x 6
315 x 6
225 x 15
Incline Flyes
55's x 15
75's x 8
75's x 8
Hammer Strenf Super Wide Machine
3 sets of 15
Machine Flyes
3 Sets of 10
Face Pulls
4 Sets of 15
30min Elliptical
Really dead energy wise today, got a big project going on at work and I'm trying to get it finished before taking off early for Memorial Day. Really good workout though, despite not a lot of energy.
Nice workout bro!!
Thanks Fellers! Kab... thats the plan.
Surprise!
AM
30min Elliptical
PM
10min incline walk - 3.5mph @ 10%
20min Elliptical
ab machine 4x20
oblique station 3x12
calves 4x15
getjacked
05-14-2008, 10:57 PM
bitches wanna fuck my car
you know sometimes I just get home and put the ice on. don't like that global warming.
this the maybach escalade. BOSS.
Back and Broceps
Rack Pulls from Upper Shin
135 x 10
135 x 6
225 x 5
315 x 5
405 x 3
495 x 3
585 x 2
645 x 1
Last one was very heavy but was a very good pull for me, form wise. Drove the head back hard and squeezed through the top. What a difference two holes down can make. 675x3 from above the knee a couple weeks ago, 645 max effort today. Oh well.
Wide Grip Pulldowns
3 x 15
Close Grip Pulldowns
2 x 12
Free Motion Row Machine (single arm)
bunch of sets up to Stack x 10
BTN Pulldowns
set of 20
45* Back Raises
set of 20
Two bicep exercises
Did 15minutes of cardio this morning then realized I was gonna be late for work. Today was a good day to relax on the cardio... my legs have been beat up all week.
Chest
Decline BB Bench
Bar x 20
Cuff Complex
Bar x 20
Cuff Complex
135 x 10
185 x 10
225 x 8
275 x 8
315 x 10
365 x 1
405 x 1
225 x 15
Iso Lateral Incline
Plate x 15
2 Plates x 12
2 Plates x 12
Plate x 10
Cable Crossovers
4 Set of 12
Face Pulls
4 Sets of 15 up to the stack
Shrugs
20, 15, 10
Great session.
Sarge
05-23-2008, 01:23 PM
how's the training past few days dude?
it was non-existent :rofl: big project going on at work and a memorial day vacation.
Back to the grind. Feeling good.
Chest
Flat BB Bench
cuff complex
bar x 20
bar x 20
cuff complex
135 x 15
185 x 10
225 x 10
275 x 6
315 x 6
Incline Flyes
50's x 15
75's x 10
90's x 7 ---> 50's x burnout
Iso Lateral Wide Grip
Plate x 20
1.5 Plates x 12 x 2
Machine Flyes
4 Sets of 10
Face Pulls
4 Sets of 10-15
Started cramping out really bad and took off. Still very dehydrated from 3 days of drinking on the boat.
sorry I haven't been updating. Finished up a big project today and have a new lady in my life right now, haven't had a lot of free time.
Wednesday:
30min elliptical
Standing Calf Raises 4x20
Abs 5x20
Thursday
Lat Pulldowns 3x10 wide, 3x10 close
Free Motion High Row 4 x 10 (single arm)
Hammer Strength Seated Row 4x8
45* Back Raises 2x20
EZ Bar cable curls 4x12
Free Motion Curls 2x10
Forearm Work 3x20
Today will be shoulders and triceps.
Bodyweight: 257
Friday:
OHP
5 sets of 8
Side Raises
4 Sets of 12
Rear Delt Flyes
4 Sets of 12
Face Pulls
2 Sets of 20
Shrugs
6 Sets of 15
Rope Pressdowns
4 Sets of 10
Overhead Rope Extensions
3 Sets of 12
Reverse Grip Straight Bar Pressdowns
3 Sets of 10
8/2007: ~310
3-17-2008: 281.0
3-19-2008: 274.8
3-28-2008: 268.4
4-3-2008: 265.5
4-11-2008: 264.2
4-18-2008: 262.4
4-25-2008: 260.0
5-3-2008: 258.6
6-2-2008: 255.0
Gettin there... May was a blur of work, fishing, and partying.
http://i28.tinypic.com/zwn4sl.jpg
So happy with things right now... Should have starting dropping weight a long time ago
She looks beautiful bro. I am glad the weightloss is paying dividends. There's something to it, no way around it. Especially this time of year. You still lost 1.5 pounds of fat a week this month and I'm sure more factoring lbm gains into the mix.
Keep at it, stay hungry, stay focused, enjoy your woman and the sun :) Good times.
thanks buddy... and she wants me to do a meet now too, so as soon as I break into the 240's I think I'm gonna start training for a meet in the fall
Yesterday:
Legs
Skwat
bar x 20
mobility work
bar x 20
mobility work
135 x 15
135 x 10
225 x 6
225 x 6
hip flexor sucked, so I tucked my tail and left the squat rack
Leg Extensions
4 x 12
Ham Curls
4 x 12
Went to do cardio and there werent any open machines so I said fuck it and left. Shitty workout.
IliekFude
06-03-2008, 06:39 PM
Just keep hittin the BRO ceps and you will go places, believe that!
laughed out loud, good shit.
had zero energy and very little time yesterday:
Chest
Flat DB Bench
45's x 25
cuff complex
70's x 15
100's x 10
100's x 10
Isolateral Decline
4 sets - 12, 10, 10, 8
Isolateral Incline
4 Sets of 10
Cable Flyes
4 Sets of 10
This was all done in 30 minutes
IliekFude
06-05-2008, 02:26 PM
Dieting will slay yr energy man. It was very hard for me back in the late 1800's when i used to mess with dieting. (HAHAHA I MADE A FUNNY!) Seriously tho, the thing that got me thru it was picturing my goals and honestly the relationships with beautiful women id be able to persue because of my success. Anger and visualization of the finished product will carry you thru. Create that alter identity "zippy" if you will , whatever, but create it and do not let yr mind wander or think. When you walk into the gym you are no longer yr daily self .. the guy who goes to work and conversates for pointless reasons.. the guy who talks at the water cooler of shit he really doesnt care about. The guy who does a job for the money not for the fun of it.
Flush all that down the goddamn toilet and tear that skin off and reveal the carniverous, single minded 100 ton monster bent on world domination come hell or high water - rain snow sleet or death itself. Put yr war face on the minute you pick up that gym bag, put on yr head phones and walk into our church of iron and pain and do what has to be done.
You will get where you wana be.
Dont forget broceps and chesticles.
:rofl: Thanks bro... I like that.
I was too sunburned from Sunday to hit the gym today... gonna go in and get some blood flowing today and get back onto the cardio wagon. I think I found a meet in October to do and I should be a solid 242er by then. My goal is to not have to cut weight for a meet. As soon as my scale breaks into the 240's I will being the transition back to meet prep mode.
Chest
Flat DBs
55's x 25
75's x 15
100's x 12 -> 55's x 15
Iso Lateral Decline
Plate x 12
1.5 x 12
2 Plates x 10
2.5 x 10
3 Plates x 8
Standing Cable Flyes
3 Sets of 10
Standing Low Cable Flyes
3 Sets of 10
Cable Shrugs
3 Sets of 15
Face Pulls
3 Sets of 12
My girl made me dinner Monday and I destroyed the leftovers (pasta + chicken cutlets) for dinner last night and my bodyweight was 251.4 this morning (wednesday) Glucorell is a helluva drug :rofl: I'd be really fired up to break into the 240's this week.
NICE BRO! 240's right around the corner.
Now I am going to go and make believe you didn't do cable flyes :lol:
my girl snapped this pic last weekend:
http://a145.ac-images.myspacecdn.com/images01/6/l_0a4b5aef0f25b0d5edc41913ab3acdc8.jpg
Little different then August :rofl:
http://photos-g.ak.facebook.com/photos-ak-sf2p/v117/119/108/15401022/n15401022_30571830_6043.jpg
Sarge
06-11-2008, 01:10 PM
lookin' good guy, looks like the goat shaved some ounces as well!
Tweak
06-11-2008, 01:25 PM
Big difference between now and August! Keep it up, man, you look great! :cheer:
How I spent my weekend:
http://a500.ac-images.myspacecdn.com/images01/32/l_5e4d643a501363de4ee81801f1ab6fd3.jpg
http://a190.ac-images.myspacecdn.com/images01/17/l_a8b8adf1ddad26ae6d7ed7902e613375.jpg
Our female angler ended up placing 2nd and got us a little money to cover the $1,000 fuel bill for the tourney. Better than a trophy and/or not placing at all. We qualified for an invite only tournament this time.
Did another shitty leg workout yesterday. Waiting til I start training for a meet again to squat and I will do zero raw squatting throughout my training cycle.
Chest
Flat DB Bench
45's x 25
cuff complex
70's x 8
90's x 8
110's x 10
120's x 10
120's x 6 ---> 80's x burnout (I think it was 10ish)
Incline Pause Bench
3 sets of 6 w/ a 3 second pause.
Iso Lateral Decline
4 Sets of 10, squeezed at the top
Cable Flyes
3-4 Sets of 10
Face Pulls
3 Sets of 15
Shrugs
3 Sets of 20
Should have weighed myself when I woke up this morning, but I'm pretty sure running into the bathroom to piss then stripping naked to hop on the scale might have gotten a few strange looks from the old lady.
Bodyweight after breakfast: 250.3
Well... this morning marks something I'm pretty proud of. When I started thinking about how and why let myself get so fat I thought about the lightest I can remember myself being. I realized junior year of high school I was 249.9lbs (down a decent amount of weight) during a killer offseason football training program my former Marine Force Recon Sniper o-line coach put us through. I'm sure I was into the 260's before and I was back over 270 by the beginning of season Senior year and then it went out of control in college.
I was 249.8 this morning, so this is officially the lightest I have been in as long as I can remember.
8/2007: ~310
3-17-2008: 281.0
3-19-2008: 274.8
3-28-2008: 268.4
4-3-2008: 265.5
4-11-2008: 264.2
4-18-2008: 262.4
4-25-2008: 260.0
5-3-2008: 258.6
6-2-2008: 255.0
6-18-2008: 249.8
You spent the weekend cleaning up the blood from the body of the girl u tied up to cinderblocks then dumped overboard? Awesome bro.
Welcome to the southside of 250 bro, enjoy it!!!
Thanks brosef!
Back / Broceps
Abs
one set of 100
three sets of 15
Obliques
Free Motion High Row
5 sets of 12
Seated Row
5 sets of 10
45* Back Raises
4 Sets of 10
Couple bicep movements
Crucifix Holds
3 sets for max time with thicker handle
Sarge
06-20-2008, 09:30 PM
congrats on the sub 250 milestone bro! HYYYGE deal.
thanks sarge!! went to a meet this weekend and people were taking double takes when I walked in. "Jesus dude, you go on the Wendler diet or some shit?"
Ulter
06-24-2008, 11:55 AM
I'm really proud of you Bro. That's awesome progress.
MR. BMJ
06-24-2008, 12:19 PM
Well... this morning marks something I'm pretty proud of. When I started thinking about how and why let myself get so fat I thought about the lightest I can remember myself being. I realized junior year of high school I was 249.9lbs (down a decent amount of weight) during a killer offseason football training program my former Marine Force Recon Sniper o-line coach put us through. I'm sure I was into the 260's before and I was back over 270 by the beginning of season Senior year and then it went out of control in college.
I was 249.8 this morning, so this is officially the lightest I have been in as long as I can remember.
8/2007: ~310
3-17-2008: 281.0
3-19-2008: 274.8
3-28-2008: 268.4
4-3-2008: 265.5
4-11-2008: 264.2
4-18-2008: 262.4
4-25-2008: 260.0
5-3-2008: 258.6
6-2-2008: 255.0
6-18-2008: 249.8
:eek::boobs::tongue2:
That's impressive man....and you got to enjoy the weight loss by fishing at the same time...lol.
Live the life my friend, that is awesome:)
BMJ
:bmj:
Yo bro, thats some awesome progress. goodjob
Wow thanks guys.... means a lot.
I like the title of yr log! Got that as my desktop
Thanks JEAH... its my desktop at home and at work too. Fires me up big time.
Chest
Flat BB Bench
Bar x 20
135 x 10
185 x 10
225 x 5
275 x 5
315 x 5
345 x 3 --> 225 x 15
didnt have a spotter or handoff, cut it here
Incline DB Flyes
65s x 12
85s x 8
65s x 10
Seated Cable Flyes
4 Sets of 12
Face Pulls
4 Sets of 10-20
Felt fucking jacked today. I havent worn a tank to the gym in a long ass time. All aboard the yoke train.
Back and Bro's
HS Iso Lateral Low Row
Plate x 20
1.5 x 10
2 Plates x 10
2.5 x 8
Free Motion High Row
4 Sets of 8
Lat Pulldowns
3 Sets of 8-10
BTN Pulldowns
3 Sets of 12
Standing Free Motion Curls
4 Sets of 10-12
Rope Hammer Curls
3 Sets of 10
Forearm Work
Abs
Im trying my best to keep this updated but I'm so damn busy right now. In a good way.
At least its starting to look like I workout now.
http://i29.tinypic.com/23m27vq.jpg
http://i25.tinypic.com/34fzarm.jpg
IliekFude
06-30-2008, 07:11 PM
BBBBBBBBBRRRRRRRRRRREEEEEEEEEEEWWWWWWWWWWWIIIIIIII TTTTTTTTZZZZZZZZKKKKKKKKKKYYYYYYYY
last week I could only manage chest and back.
chest worked up to 315x6 on flat with a dropset of 225. followed up by some hammer strength machines and some flyes.
back was the hammer strength iso lateral high and low row, pulldowns, and 45 degree back raises. finished with some bicep and forearm work.
It looks like my schedule is back to normal now so getting all of my sessions in won't be a problem. Time to get back on the wagon and get to 240.
I am slowly going to start the transition into PL training again. I will box squat / speed pull and accessory on Mondays. Tuesdays (or Wednesday, depending on shoulder health) will be bench and accessories, thursday will be deadlift work and friday or saturdays will be shoulders and upper body accessories. I'm really looking forward to having some fun.
For the next few weeks (maybe more) I will still be aiming for weight loss. My weights up a bit from the past week but its all water. The target is 240 pounds. I will squat in briefs today.
Squat/DL
Wide Stance Squats
bar x 5
135 x 5
225 x 5
315 x 3
405 x 3
495 x 2
All sets done in my old competition briefs... used to take 2 people + slippers to get them on and 3 people to get them off, I put them on in 30 seconds today. minimal hip pain though. pretty satisfied with this, none of the reps were extremely hard but I cut it here. Haven't squatted in 5-6 weeks.
Sumo Speed Pulls
225 x 5
405 x 1 x 5
Form felt terrible. Nothing a little practice won't fix. All reps were fast.
45* Back Raises
3 Sets of 15
Abs
Feels good to be back at it.
So are you back to doing your PL routine?
Good to see you back at it GFH.
Strong squatting after the slight layoff
Thanks Kook... I'm fired up for October. I need to compete again.
AWR... I will be doing a routine that works well for me right now. I will hop on a meet prep routine about 12 weeks out.
Thanks dude!
Bench
Flat BB Bench
Bar x 10
135 x 10
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
The 365 was smoked, felt lighter than the 315 but I cut it here anyway. I dont want to jump head first into heavy weight and have my joints hate me for it. I have always needed an acclimation period.
VinnyD Pulldowns
3 Sets of 15
Pressdowns
3 Sets of 10
Machine Flyes
3 Sets of 15
It takes a smart, mature lifter to know when to cut it especially after a layoff, as you've been doign this week. I admire that bro!
Deadlift / Lower Assistance
Abs
4 Sets of 25
SLDL's
Bar x 20
135 x 10
225 x 8
315 x 8
405 x 8
Leg Extensions
3 Sets of 15
Abductor Work
3 Sets of 12
Abductor Work
3 Sets 10
45* Back Raises
2 Sets of 15
My GF came to the gym with me today and did really well.
Skwat Day
Legal Free Squats
Bar x 5 - add briefs.
135 x 5
225 x 3
315 x 3
405 x 3
495 x 1
545 x 1
605 x 1
655 x dump city
Should have cut it at 605 like I was planning but Mr. Ego came in because everyone was watching me squat... eye stayed in the mirror and I came forward and dumped the bar. Thank God for safety pin or I wouldn't be posting. 605 felt solid, form was good. I gotta get up to southside and squat out of a mono with a good bar one of these weeks. The clips were hanging off the bar with the 655.
Leg Extensions
3 Sets of 12
45* Back Raises
3 Sets of 10
Abductor Work
4 Sets of 15
Lessons Learned:
- Check ego at the door
- High rep ab work does not make your abs strong, start doing standing abs agin.
- Lower back? More like Weaker back. Fix it.
IliekFude
07-14-2008, 08:22 PM
Gluk with the goals bud. Glad to hear yr achin to compete again. Git sum! Hopefully my knee stays improving and i can join ya on that path.
I know you'll be fine homie... you'll be back on the path to a meet before you know it.
Yesterday was around 2500 cals with ~112g carbs and 320g protein. Need a little less on the cal side, but not much.
tuesday AM b/w - 249
Bench / Upper Accessory
Cuff Complex + Equiblock x 2
Standing Abs
4 Sets of 15
DB Military Press
55's x 15
65's x 8
75's x 8
85's x 8
Cut it here... none of these reps were hard but I tweaked my shoulder somewhat trying to get the 85's up to my shoulders. I can't even tell you the last time I did DB Presses (or a straight up military press for that matter). I'll axe for a spot next week and work up to the 100's.
Incline DB Press
65's x 15
100's x 8 x 2
DB Side Raises
3 Sets of 12 w/ 20's.... very slow reps
Pressdowns
4 Sets of 10
Deadlift Assistance
Conventional Deadlifts
135 x 10
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
585 x 1.5
Not too shabby.... no belt and a shitty LA Fitness bar with no knurling. Grip did not seem to be an issue. I'd say I had another 20ish pounds in me, which makes me pretty happy. I havent pulled conventional in a long time. I will be alternating weeks... sumo in gear and conventional. With my lack of power gut, conventional might work better for me now, but we shall see. This training cycle hasn't even really started yet. Probably should have gone to 545 instead of 585, but oh well.
Single Arm Machine Rows
3 Sets of 15
45* Back Raises
3 Sets of 15
Rickshaw Shrugs
5 Sets of 12
Adductor Machine
3 Sets of 15
Abductor Machine
3 Sets of 15
Cable Bicep Work
Forearm Work
http://i35.tinypic.com/a3k39s.jpg
Iron Island
07-18-2008, 07:31 PM
WOW big changes in the pics.
I love deadlift bars and get alot out of them but we do not have one at my gym and I pull with a shitty bar as well.
Ulter
07-18-2008, 11:50 PM
Nice Work Bro!
Thanks Fellas! I aint done yet!
Bench Work
cuff complex x 2
pressdowns x 50 x 2
facepulls x 25 x 2
Flat Barbell Bench
bar x 20
135 x 10
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
405 x 1 - nice and clean. very happy. every time I have hit 405+ I was at least 285.
225 x burnout
Machine Flyes
3 Sets of 15
Cable Single Arm Front Raises
3 Sets of 15
Face Pulls
3 Sets of 15
Overhead Rope Extensions
3 Sets of 12
EZ Bar Pressdowns
3 Sets of 10
Fuckin solid.
G-REX
07-20-2008, 04:23 PM
Nice work GFH, congrats on getting the bodyweight down, very impressive. When's the next meet for you?
Nice work GFH, congrats on getting the bodyweight down, very impressive. When's the next meet for you?
Thanks G... in case you didn't put 2+2 together, this is Sean (nat king swole) from BAG.
I'm doing the OBB meet in October. Can't friggin wait.
G-REX
07-21-2008, 11:12 AM
Thanks G... in case you didn't put 2+2 together, this is Sean (nat king swole) from BAG.
I'm doing the OBB meet in October. Can't friggin wait.
Yep, I may be a powerlifter but I'm not stoooopid! Best of luck and keep up the good work. Are you going to try and go 242?
thats the plan for now... I can cut 8-10lbs like nothing. thanks again bro.
SKWAAATTS
Warm Up:
Standing Abs x 15
Chuck V Lats x 12
Light Pressdowns x 25
Light Face Pulls x 20
This for four rounds.
Free Squats
bar x 5
135 x 5
225 x 3
315 x 3
405 x 3
495 x 3
545 x 3
585 x 2 - wrapped
I had a third in me but I looked in the mirror and saw everyone watching me and kinda bugged out. Was pretty cool my girlfriend's uncle was on the station next to me and came over to give me props and was like "well now I know she's safe with you... that was awesome"
My form was fucking spot on today... abs and lower back are getting stronger.
Leg Extensions
3 Sets of 15
45 Degree Back Raises w/ as close to GHR form as possible
4 Sets of 10
Adductor Machine
4 Sets of 20
Abductor Machine
4 Sets of 15
Biceps
4 Sets of 10
Shrugs
3 Sets of 25
I must say it was pretty cool wearing a 3XL APF/WPC FOR LIFE shirt that was baggy and loose as fuck on me to the gym today. As soon as I put my belt on it was chalk covered traps, delts popping, and some semblance of a V taper.
hahahaha nice job on the squats bro, and i love it when you see ppl just staring in the mirrors lol
Must've been such a great feeling GFH. You have really transformed your body bro and have refused to compromise your strength in the promise. A lesson to everybody.
Thank you guys! I was out pretty much all last week, was in the Outer Banks with my lady.
Skwat day... kinda
Box Squats
Bar x 5
135 x 5
135 x 5
225 x 5
315 x 5
405 x 5
495 x 5
545 x 3
45 Degree Back Raises
3 Sets of 10 w/ a 25
Shrugs
3 Sets of 20
Went about as well as planned yesterday... I was rushed and drove for ~13 hours on Sunday so my back was pretty jacked up. I havent done a box squat in months, so its a start.
Nice job man, hope u had a great getaway with the wifey! :)
I did man... its beautiful there.
We were straight out a Polo ad
http://i36.tinypic.com/nq72tk.jpg
ctrugger
07-29-2008, 05:37 PM
Nice work bro. Really coming along.
thanks bro!
Today was a nice ugly wake up call that my shoulders are weak as shit. I don't think I have ever done a strict barbell OHP, so I took today as my heavy day to see where I stand. I will be following Pop's advice and will come back in 5-6 weeks to see if my strict has increased... I imagine it will pretty rapidly.
Strict BB OHP
Bar x 10
Bar x 10
135 x 10
135 x 5
185 x 5
205 x 3
225 x 1 - LOL!! failed 2nd attempt, was prolly good for a few more pounds.
135 x 10
Incline Flyes
2 Sets of 15 w/ 45's
2 Sets of 12 w/ 55's
Single Arm Cable Rows
2 Sets of 20
Vinny D Pulldowns
3 Sets of 10
Seated DB Side Raises
3 Sets of 15
Overhead Rope Extensions
3 Sets of 12
Facepulls
4 Sets of 10
I may have been weak on the OHP, but I was wearing a Kroc-cut shirt and looked jacked... so thats all that mattered. All aboard the yoke train.
RagingBull666
07-30-2008, 10:03 PM
As long as you looked good it's all good bro!! SS, RB
Had a lot going on and had to pass on pulling thursday.
Bench
Flat BB Bench
Bar x 10
135 x 10
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
335 x 5
Free Motion Machine Rows
3 Sets of 10
Free Motion Flyes
3 Sets of 15
Pressdowns
3 Sets of 10
Overhead Rope Extensions
3 Sets of 10
Face Pulls
4 Sets of 15
Curls
Alright, I'm putting some thought into goals for this training cycle and I want to break 2000 @ 242. I think this is a solid goal as the weight loss and lack of geared PL training is going to have a significant impact on me.
Once I start getting back into more gear I will come up with some more specific targets for the SBD.
Little Sunday Funday
http://i37.tinypic.com/21o6mj4.jpg
Skwat Day.... movin some weight again.
Box Squats
Bar x 10
Bar x 10
135 x 10
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
565 x 3
605 x 3
45* Back Raises
3 Sets of 12 w/ a 25
Leg Extensions
3 Sets of 15
Free Motion Shrugs
3 Sets of 20
Getting strong again.
Shoulders / Bench Accessory
Shoulder and Elbow Warmup
Abs
Standing Strict DB Presses
45's x 12
55's x 12
65's x 10
75's x 10
Had more in me, but was just getting a feel for the movement. Really good core workout, too.
Incline Flyes
3 Sets of 12 w/ 60's
Vinny D Pulldowns
4 Sets of 12
Side Raise Machine
4 Sets of 12
Rear Delt Flyes
4 Sets of 15
Straight Bar Pressdowns
3 Sets of 12 w/ Stack
Overhead Exts
3 Sets of 15
EZ Bar Curls
3 Sets of 15
Deadlift / Lower
Sumo Deadlift
135 x 5
135 x 3
225 x 3
315 x 1
405 x 1
495 x 1
565 x 1
605 x 1
45* Back Raises
Body x 15
25 x 12
45 x 12
Shrugs
6 Sets of 15
In and out... shit to do tonite.
Skwat
Box Squat
Bar x 10
135 x 6
135 x 3
225 x 3
315 x 3
405 x 3
495 x 1
585 x 1
635 x 1 - PR
Leg Extensions
3 Sets of 15
45* Back Raises
3 Sets of 10 w/ 25
Abs
My goal was to come in a single something heavier then anything I've had on my back since I started training again... mission accomplished. I fished a big tourney this weekend and didn't get a lot of sleep, I was up for 23 hours starting at 3:30am Saturday morning. With that said, had a solid session this morning.
Sarge
08-11-2008, 05:57 PM
like a machine... helluva PR, Congrats!
Thanks bro. Obviously nothing I post will be a lifetime PR, I'll note it if it is, but this is GFH @ 242 class PR's.
IliekFude
08-11-2008, 10:43 PM
Looks fun with the truck man. I gotta find some spots near me to get my dodge dirty n tear up some mud.
Also, nice fuckin box squats. Were those raw? Keep it up bud.
In very loose briefs.... every time I squat raw my hip feels like its going to explode.
Shoulder / Bench Accessory
Standing Strict DB Press
40's x 12
65's x 10
85's x 8
100's x 4 I think it was 4 or 5, we'll go with 4 for the helluvit.
50's x 12
Incline Flyes
50's x 12
60's x 12 x 2
VinnyD Pulldowns
3 Sets of 12
Machine Side Raises
2 Sets of 15
Facepulls
3 Sets of 15
Pressdowns
3 Sets of 15
Overhead Exts
2 Sets of 20
Bodyweight: 252.0 postworkout and breakfast
--------------
The GF
Workout B
Deadlift
Bar x 15
65 x 15
85 x 15
B1. DB Shoulder Press
10's x 15
10's x 15
15's x 15
B1. Machine Pulldowns
27 x 15
37 x 15
50 x 15
B2. Lunges
5's x 15 x 3
B2. Crunches
DB Curls
10's x 15
12's x 15
Deadlift is done standalone. B1 and B2 are alternating sets. So, set of shoulder press followed by set of pulldowns, etc. She did great. Curls were extra.
Deadlift Day
Conventional Pulls
135 x 5
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
585 x 2
Barbell Shrugs
3 sets of 15
Biceps
3 Sets of 15
Amazing what losing some of the power gut can do, my form feels fuckin solid.
Gonna try to bench Saturday but the gf starts work on Monday and we're going to the Keys for one last end of the summer hurrah. Might get something in early if I can find a place to lift.
drunknmunky
08-14-2008, 07:17 PM
BO$$
matt1990
08-15-2008, 01:57 AM
IS your girly going to start a log bro???
Matt~
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