Please Scroll Down to See Forums Below
A Young Buck's Training Journal
- Thread starter Hellawulf
- Start date
Hellawulf
New member
I love the Amp02, I haven't had much time with the Raw MCC, and the last 3-4 days have been like a mini-slump for me due to some outside of the gym issues, but I plan on getting my act together tomorrow for a good workout (especially in DLs). I'll keep it posted, also I plan on posting some status update pictures in about 2 weeks.
Hellawulf
New member
My workout today was a good bit better, I didn't hit 100% intensity, but I got in every rep with good form. Hopefully I'll be able to get my mind off this distraction by friday or next week. Thanks for the support.
Squat (still nurturing that strain on my left upper groin/hip flexer)
5x115
5x140
5x170
5x170
Standing Barbell Press
5x65
5x75
5x90
5x105
Deadlift
5x175
5x210
5x250
5x280
Pull ups
1x4
1x3
1x2
Seated Calf Raises
8x90
8x90
8x90
Squat (still nurturing that strain on my left upper groin/hip flexer)
5x115
5x140
5x170
5x170
Standing Barbell Press
5x65
5x75
5x90
5x105
Deadlift
5x175
5x210
5x250
5x280
Pull ups
1x4
1x3
1x2
Seated Calf Raises
8x90
8x90
8x90
OneBreath
Elite Mentor
+5 on the deads, consider that workout a success.
Pullups look better and the standing press has evened out. 105x5 isn't bad at all.
Hope your outside stress dies down. This is good preparation for life right here. Just ask around, there is almost always something. Family issues, spouse/significant other issues, work, school, health, you name it. What i would suggest you focus on is using the gym as a sanctuary. When you walk in that door it's just you, gravity, and your logbook. When you have that PR weight on your back and about to squat that 3rd rep, you are forced into the present moment. There is no way to be thinking about anything else besides your fight against gravity. Your training can become like a moving meditation, a way to release all of your inner resistance and stress.
This is what i've done with my training over the past 2 years. It's slowly becoming less a means to an end (like getting a beach body) and more a simple part of my being. This has caused the quality of my training to skyrocket and my body has never looked better. It's ironic, my body ends up looking better as my motivation for training becomes less and less about making my body look better.
Anyway, done with my sermon. Well done on the those deads.
Pullups look better and the standing press has evened out. 105x5 isn't bad at all.
Hope your outside stress dies down. This is good preparation for life right here. Just ask around, there is almost always something. Family issues, spouse/significant other issues, work, school, health, you name it. What i would suggest you focus on is using the gym as a sanctuary. When you walk in that door it's just you, gravity, and your logbook. When you have that PR weight on your back and about to squat that 3rd rep, you are forced into the present moment. There is no way to be thinking about anything else besides your fight against gravity. Your training can become like a moving meditation, a way to release all of your inner resistance and stress.
This is what i've done with my training over the past 2 years. It's slowly becoming less a means to an end (like getting a beach body) and more a simple part of my being. This has caused the quality of my training to skyrocket and my body has never looked better. It's ironic, my body ends up looking better as my motivation for training becomes less and less about making my body look better.
Anyway, done with my sermon. Well done on the those deads.
djeclipse
New member
Hellawulf
New member
Same here, thanks
Hellawulf
New member
Just got done with cardio, I def think I ate too much before I went, I normally do cardio first thing in the morning but I couldn't today because of AP English Finals
warmup 3-4 mph 5 min.
4 mph 2.0 incline 10 min.
5.5 mph 0 inlcine 10 min.
4 mph 2.0 inlcine 20 min.
cool down 4-3 mph 5 min.
Also I did my Body Fat %... 16.1%
warmup 3-4 mph 5 min.
4 mph 2.0 incline 10 min.
5.5 mph 0 inlcine 10 min.
4 mph 2.0 inlcine 20 min.
cool down 4-3 mph 5 min.
Also I did my Body Fat %... 16.1%
OneBreath
Elite Mentor
Just got done with cardio, I def think I ate too much before I went, I normally do cardio first thing in the morning but I couldn't today because of AP English Finals
warmup 3-4 mph 5 min.
4 mph 2.0 incline 10 min.
5.5 mph 0 inlcine 10 min.
4 mph 2.0 inlcine 20 min.
cool down 4-3 mph 5 min.
Also I did my Body Fat %... 16.1%
Hey, 16% isn't bad at all. I was worried you were going to say 20. That's great news. You can easily drop 4% with diet and cardio in July and the first weeks of Aug.
Ideally in the meantime you could inch down to 13 during your building phase. This naturally happens as you add muscle (muscle takes up more % of weight thus driving the % of fat down)
If you could be 13% by July 1 then you could be 9% heading off to school.
Hellawulf
New member
oh, true, so 9% is plausible... thats straight, I just did the last of the important finals, I don't have the rest till the end of the month and they don't really matter so its smooth sailing as far as school is concerned for the rest of the month, also I'm canceling my plans for senior week, so I'll be in town that week to workout too.
Hellawulf
New member
Counting Calories is like doing homework.
Today I ate 3344 Calories
Fat 29%
Protein 30%
Carb 41%
Breakfast: Protein Shake, Oatmeal, Banana
Snack: apple
Lunch: 2 cans of tuna, yogurt, spaghetti
Post Workout: Protein Shake w/ Raw MCC
snack: wheat thins
Dinner: smoked sausages, pinto beans, corn, squash
Snack: Cashews, sunflower seeds
Pre-Bed: Protein Shake
Today I ate 3344 Calories
Fat 29%
Protein 30%
Carb 41%
Breakfast: Protein Shake, Oatmeal, Banana
Snack: apple
Lunch: 2 cans of tuna, yogurt, spaghetti
Post Workout: Protein Shake w/ Raw MCC
snack: wheat thins
Dinner: smoked sausages, pinto beans, corn, squash
Snack: Cashews, sunflower seeds
Pre-Bed: Protein Shake
OneBreath
Elite Mentor
Awareness is great. You'll get used to it. It's a great habit to just be aware of what you are putting in your body everyday. So many people stuff their faces everyday unconsciously and wonder why they are fat.
Good luck on those those lifts today. Hopefully you can end the week on a positive note.
Good luck on those those lifts today. Hopefully you can end the week on a positive note.
Hellawulf
New member
May 8, 2009
WTF! I had another bad day at the gym. The problem is that I'm in this super negative slump, normally I'm walking into school singing whatever song was on the radio, smile at everyone, and flirting with the closest girl, but here recently due to the personal stuff I've been in a constant state of a bad mood. Its pouring over into my workout!
Squat
5x115
5x140
5x170
5x200
4x230 (I did a fourth rep because I didn't feel like I went low enough on the second but I gave out on the fourth.)
8x170
Bench
5x100
5x120
5x145
5x170
2x200 (I couldn't get a third rep, I struggled to get the second up) WTF!
8x145
Row
5x80
5x100
5x120
5x140
3x165
8x120
Dips
1x8
1x5
1x4
Drag Curls
8x65
8x70
8x75
What do I need to do about my leg?
WTF! I had another bad day at the gym. The problem is that I'm in this super negative slump, normally I'm walking into school singing whatever song was on the radio, smile at everyone, and flirting with the closest girl, but here recently due to the personal stuff I've been in a constant state of a bad mood. Its pouring over into my workout!
Squat
5x115
5x140
5x170
5x200
4x230 (I did a fourth rep because I didn't feel like I went low enough on the second but I gave out on the fourth.)
8x170
Bench
5x100
5x120
5x145
5x170
2x200 (I couldn't get a third rep, I struggled to get the second up) WTF!
8x145
Row
5x80
5x100
5x120
5x140
3x165
8x120
Dips
1x8
1x5
1x4
Drag Curls
8x65
8x70
8x75
What do I need to do about my leg?
Last edited:
Hellawulf
New member
May 8, 2009 Diet
4061 Calories
40% Fat
33% Protein
27% Carbs
Breakfast: 7:30 AM Protein Shake
Snack: (few) 9:00 AM (rest) 10:15 AM Sunflower Seeds, Cashews
Snack: 10:30 AM Fiber Bar
Lunch: 12:00 PM 2 Turkey and Cheese Sandwhiches, Yogurt, Apple
Snack: 2:20 PM Better Protein Bar, Strawberries
Post-Workout: 5:25 PM Raw MCC 5:45 PM Protein Shake
Snack: 6:30 PM Wheat Thin
Dinner: 7:30 PM BBQ, Macaroni and Cheese, Green Beans
Snack: 9:20 PM Tuna
Pre-Bed: (?) Protein Shake
4061 Calories
40% Fat
33% Protein
27% Carbs
Breakfast: 7:30 AM Protein Shake
Snack: (few) 9:00 AM (rest) 10:15 AM Sunflower Seeds, Cashews
Snack: 10:30 AM Fiber Bar
Lunch: 12:00 PM 2 Turkey and Cheese Sandwhiches, Yogurt, Apple
Snack: 2:20 PM Better Protein Bar, Strawberries
Post-Workout: 5:25 PM Raw MCC 5:45 PM Protein Shake
Snack: 6:30 PM Wheat Thin
Dinner: 7:30 PM BBQ, Macaroni and Cheese, Green Beans
Snack: 9:20 PM Tuna
Pre-Bed: (?) Protein Shake
Hellawulf
New member
May 9, 2009 Diet
Snack: Whole Wheat Bagel w/ Cream Cheese
Breakfast: Protein Shake, Oatmeal, Bannana, Raw MCC
Snack: (can't remember)
Lunch: Mesquite Chicken Sandwhich (double meat, no onions, wheat bread)
Snack: Better Protein Bar
Dinner: 3 PB&Js, Yougurt, half an apple, fiber bar
snack: wheat thins
snack: chocolate chip cookie dough (Saturday Night Snack)
Pre-Bed: Protein Shake
Snack: Whole Wheat Bagel w/ Cream Cheese
Breakfast: Protein Shake, Oatmeal, Bannana, Raw MCC
Snack: (can't remember)
Lunch: Mesquite Chicken Sandwhich (double meat, no onions, wheat bread)
Snack: Better Protein Bar
Dinner: 3 PB&Js, Yougurt, half an apple, fiber bar
snack: wheat thins
snack: chocolate chip cookie dough (Saturday Night Snack)
Pre-Bed: Protein Shake
Get you some big blast from protein factory to drink after workout and before bed. The tropical orange is great and is very good quality yet expensive. You also get some Casein protein which digests slowly throughout the night. Or....eat about a cup of cottage cheese. Pre bed food is very important imo to prevent your body from fasting all night.
Hellawulf
New member
Yah I couldn't afford the big blast, but I've got Better Protein Bars, some good Protein shake mix, and I just started taking Casein protein before bed about a week ago.
Hellawulf
New member
April 10, 2009 Diet
Breakfast: 9:30 AM Protein Shake, banana, oatmeal
snack: 12:30 PM fiber bar
snack: 2:30 PM better protein bar
lunch: 4:30 PM 2 PB&Js, yogurt, apple, strawberries
snack: 6:30 PM cashews and sunflower seeds
dinner: 8:00 PM roast beef, mac n cheese, green beans, turnip greens
snack: 9:30 PM green beens, hashbrown casarole, 2 chicken strips
snack: 10:00 PM wheat thins
Pre-bed: 10:30 PM Casein Protein Shake
Tomorrow I get out of my slump!
Breakfast: 9:30 AM Protein Shake, banana, oatmeal
snack: 12:30 PM fiber bar
snack: 2:30 PM better protein bar
lunch: 4:30 PM 2 PB&Js, yogurt, apple, strawberries
snack: 6:30 PM cashews and sunflower seeds
dinner: 8:00 PM roast beef, mac n cheese, green beans, turnip greens
snack: 9:30 PM green beens, hashbrown casarole, 2 chicken strips
snack: 10:00 PM wheat thins
Pre-bed: 10:30 PM Casein Protein Shake
Tomorrow I get out of my slump!
djeclipse
New member
Unfortunately it seems you have stalled. Probably because of the big jumps you took the previous week. As I already mentioned this program is about progression over a long period of time, not leaps and bounds early on.
It looks like you simply may need a deload, you seem to be under a lot of stress in you personal life, add in the heavy training and you may be in need of some easy work for a while.
I would suggest taking a step back, reset all your weight's back 4 weeks and start again. The weight will be light, you will be making all your lifts again and things will be positive. Follow the progression as is, don;t add more weight one week becasue you feel you can get it. By the time you are back to these weight's in 4 weeks time, you should be able to get them easy and keep going the following weeks.
Waht is wrong with your leg?
Hellawulf
New member
I have a Hip Adduction Strain.
May 11, 2009
Workout
One-Leg, Leg Extensions (can't squat this week due to injury)
2x5x60
2x5x75
2x5x90
2x5x105
2x5x120
Bench
5x100
5x120
5x145
5x170
5x195
Row
5x85
5x105
5x125
5x145
5x165
(I will be changing up my form next week so that I'm not leaning over as much, one of the trainers in the gym, who has been training for over 35 years and has published two books, talked with me today and said my back being parallel to the ground put too much strain on the lower back especially when I get to heavier weight and would inevitabely cause and injury - this means that I can't let the weight touch the ground like I had been)
Hypers
8x25
8x25
8x25
Weighted Sit Ups
8x25
8x25
8x25
8x25
This workout was pretty good, I finished every rep, much more intensity than last week, I had a little bit of good news this weekend, I'm not completely out of the woods, but my attitude is getting better. Hopefully by next week I'll be 100% (right now I'm prob like 90%, especially with my leg).
djeclipse
New member
Please refrain form talking to any so called "trainers" in the gym, they will only fill you with mis information, regardless of how many books they say that have written.
Glenn Pendlay, the guy the Pendlay Row (rows 90deg to the ground) is named after was "one of the best Olympic Weightlifting coaches in the nation".
To read more about Glenn Pendlay go here, I am willing to bet the trainer at your gym doesn't even come close as far as credentials and lifting knowledge goes.
Bodybuilding.com - Matt Reynolds - Tea And Crumpets With Glenn Pendlay!
The typical rows the trainer wants you to do are typical BB type rows, back 45deg, going slow, don;t touch the ground, bla, bla, bla, it's all horse shit.
Go here and read about the Pendlay row, the reason for doing it the way it is done.
http://www.elitefitness.com/forum/w...ifting/bb-rows-madcow-366601.html#post4354732
Also this thread.
MESO-Rx - View Single Post - (Best of Meso) Best of JohnSmith articles
botom line, stick with Pendlay rows, with proper form, donlt listen to any of the trainers at the gym. next they will telly ou that going below parallel is bad for the knees, and benching all the way to the chest is bad for the "something".
You are young, just starting out, you have a great opportunity to start with good training, learn proper form, in a few years you will be much bigger and stronger (naturally) than anyone training the way that trainer tells them to train..
Hellawulf
New member
Cool, thanks... I didn't really want to change my form, but I don't really know how to defend myself when my form comes under attack by a trainer, who at my gym has some caliber. Like you said I'm young, and he keeps talking about how the "people will tell you to do the same old stuff passed down by bodybuilders... it doesn't work... it will only get you hurt... do it this way it is a lot better"
djeclipse
New member
But the stuff he is talking about (rows at 45deg) is form body builders. It angers me that he would have the audacity to come up to someone actually doing good solid training and question what that person is doing in the gym, accomplishing nothing but confusing the person with bad advice.
Tell him these rows are form Olympic weight lifting coach Glenn Pendlay. If he doesn't know who he is, or questions his knowleage of strength training kindly ask him to never speak to you about training again.
The problem with most "trainers" at gyms is they really have no clue what they are talking about. They were taught bad training in what ever coarse they took and unfortunately never questioned it. I've seen/ heard trainers at many gyms give out really bad advice, and teach people proper form it is literally disgusting.
As long as your form is good and your core is strong (which it will be if you're on this program), you won't injure your back doing anything, especially heavy Pendlay rows 90dg to the ground.
If you are really worried about your form, post a video of you doing some reps and people here can help you.
Hellawulf
New member
May 11, 2009 Diet
5422 Calories
36% Fat
30% Protein
33% Carbs
Snack: 6:10 AM Whole Wheat Bagel w/ Cream Cheese (Fat Free Cream cheese - 4g protein per spread)
Breakfast: 7:30 AM Protein Shake
Snack: 9:00 AM Better Protein Bar
Snack: 10:15 AM Cashews/ Sunflower Seeds
Snack: 11:00 AM 2.5 small chicken breasts
Lunch: 12:00 PM 2 PB&Bannana Sandwhiches, yogurt, rasins
Snack: 2:00 PM Fiber Bar
Snack: 3:00 PM Cashews/Sunflower Seeds
Snack: 4:00 PM Tuna
Dinner: 6:00 PM Crab Pasta
Snack: 8:00 PM Rotesary Chicken, Mixed Vegetables, Brown Rice
Pre-Bed: 10:00 PM Protein Shake
5422 Calories
36% Fat
30% Protein
33% Carbs
Snack: 6:10 AM Whole Wheat Bagel w/ Cream Cheese (Fat Free Cream cheese - 4g protein per spread)
Breakfast: 7:30 AM Protein Shake
Snack: 9:00 AM Better Protein Bar
Snack: 10:15 AM Cashews/ Sunflower Seeds
Snack: 11:00 AM 2.5 small chicken breasts
Lunch: 12:00 PM 2 PB&Bannana Sandwhiches, yogurt, rasins
Snack: 2:00 PM Fiber Bar
Snack: 3:00 PM Cashews/Sunflower Seeds
Snack: 4:00 PM Tuna
Dinner: 6:00 PM Crab Pasta
Snack: 8:00 PM Rotesary Chicken, Mixed Vegetables, Brown Rice
Pre-Bed: 10:00 PM Protein Shake
OneBreath
Elite Mentor
Damn. When can you get your BF% checked again? The increased calories are great for putting that muscle on but i just want to make sure your body is responding that way.
Any changes in weight?
BTW, you are doing an great job logging the food. This is probably the most difficult thing to do. It's homework like you said.
Hellawulf
New member
Yah I'll get that soon, Also I just weighed in at 195.6.
May 13, 2009 Workout
Squat (took it light, my hip adductor felt good, I think I'm gonna go heavy on friday)
5x115
5x145
5x170
5x170
Standing Barbell Press
5x70
5x85
5x100
5x110
Deadlift
5x185
5x220
5x255
5x290
Pull ups (I was wasted after deadlifts, I didn't think I was going to be able to do any)
1x5
1x4
1x3
Calf Raises (for some reason this causes actual pain in my hamstrings now) ???
8x100
8x100
Pretty intense workout, not quite the 100% workout of friday of week before last, but def at about 98%. Thats good.
OneBreath
Elite Mentor
+10 on deads and +5 on standing press. Chalk this one up to a win. Damn good work.
The great thing about doing those chins after deads is that you will hit the back again, but also because your back is already wasted a lot of work ends up on those biceps.
Not sure about the calf thing. What are you doing? Do you have a raise machine or something?
Hellawulf
New member
There is a thing at the gym which is a seated calf raises, its almost like doing leg extensions, its not a machine machine, it uses free weights, but yah my lower hamstring gets these sharp pains down it when I do them. Weird.
djeclipse
New member
The calf work is not mandatory, it is fluff, that you added, so keep in mind if it is hurting you you can remove it.
Are you stretching your hams enough? Before, during and after your work outs are you able to at least touch your toes with your legs straight? If not, you need to work on hamstring flexibility. Also, stretch out those calves if you are giving them isolation work.
Hellawulf
New member
Yah, I'm an ex football player, and Mixed Martal Arts fighter, I've always taken pride in my flexibility. I hadn't been stretching for the first two weeks of this program, because I thought it would be counteractive to my program for some reason, but after some research I learned that stretching is essential, so I've been stretching before, during, and after my workouts.
Hellawulf
New member
May 15, 2009 Workout
Squat
5x115
5x145
5x170
5x200
3x230
8x145
Bench
5x100
5x120
5x145
5x170
3x200
8x145
Row
5x80
5x100
5x125
5x145
3x165
8x120
Drag Curls
8x70
8x75
8x80
Dips
3 sets 5 reps
Pretty Good workout... still don't feel like I'm hitting max intensity, but I'm getting there. I did all the weights and reps that I planned on doing going in.
Squat
5x115
5x145
5x170
5x200
3x230
8x145
Bench
5x100
5x120
5x145
5x170
3x200
8x145
Row
5x80
5x100
5x125
5x145
3x165
8x120
Drag Curls
8x70
8x75
8x80
Dips
3 sets 5 reps
Pretty Good workout... still don't feel like I'm hitting max intensity, but I'm getting there. I did all the weights and reps that I planned on doing going in.
Hellawulf
New member
May 18, 2009 Workout
Hit the gym hard today! Def the most intense day since that friday about two weeks ago.
Squat
5x115
5x145
5x175
5x200
5x230
Bench
5x100
5x125
5x150
5x175
5x200 (lets go ahead and call this a PR)
Row
5x85
5x105
5x125
5x145
5x165 (PR)
Weighted Hypers
8x25
8x25
Weighted Ab Crunches
8x65
8x70
8x70
8x75
Hit the gym hard today! Def the most intense day since that friday about two weeks ago.
Squat
5x115
5x145
5x175
5x200
5x230
Bench
5x100
5x125
5x150
5x175
5x200 (lets go ahead and call this a PR)
Row
5x85
5x105
5x125
5x145
5x165 (PR)
Weighted Hypers
8x25
8x25
Weighted Ab Crunches
8x65
8x70
8x70
8x75
OneBreath
Elite Mentor
Very nice, you're not that far behind in the squats either. Pretty solid workout on Friday too. Looks like you are back on the upswing. Keep it up.
Hellawulf
New member
Thanks, man.
May 18, 2009 Diet
Breakfast 7:30 AM Protein Shake, Oatmeal, Bannana
Snack: 10:30 AM Better Protein Bar
Lunch: 12:00 PM 2 Chicken Cheese Sandwhiches, yogurt, apple
Snack: 1:45 PM Cashews/ Sunflower Seeds
Snack: 2:45 PM Fiber Bar
Pre-Workout: 4:10 PM Amplify 02
Post-Workout: 6:15 PM Protein Shake, Raw MCC
Dinner: 7:00 PM Sausage, Mashed Potatoes, Black Eyed Beans
Snack 8:30 PM Wheat Thins
Pre-Bed 9:30 PM Protein Shake
djeclipse
New member
Congrats on your PR's
As far as intensity, as you are finding out, it gets harder as you progress through the weeks, as it does it is just natural that the intensity increases with it. When you start making Pr's on all 3 lifts for the day, 2PR's on wed you really start to feel it. You have to be mentally prepared to make those PR's as well.
As far as intensity, as you are finding out, it gets harder as you progress through the weeks, as it does it is just natural that the intensity increases with it. When you start making Pr's on all 3 lifts for the day, 2PR's on wed you really start to feel it. You have to be mentally prepared to make those PR's as well.
Hellawulf
New member
I love it sooooo much, I love that dizzy feeling I get after putting down my PRs because my body isn't used to that much stress, I love the bad ass feel you get after a PR, a huge smile takes up my entire face after a PR, I love how when I get home I feel like I've got the flu and I'm about to throw up because my body is in a state of shock.... seriously.... Its better than any drug... I love it!
djeclipse
New member
ha, nice.
Now you are starting to see the rewards to actually sticking with the program and all your hard work to get to this point.
You are now over reaching, just make sure you get enough rest and recovery time and you should be able to progress like this for a while.
OneBreath
Elite Mentor
lol, i think we have a convert dj.
The feeling you describe simply cannot be achieved with those typical magazine workouts with tons of isolation work. The big movements cause this, as well as the hormone response that will trigger growth.
Once you experience this, its impossible to go back to having an "arm day". It's like choosing masturbation when you can have megan fox.
The feeling you describe simply cannot be achieved with those typical magazine workouts with tons of isolation work. The big movements cause this, as well as the hormone response that will trigger growth.
Once you experience this, its impossible to go back to having an "arm day". It's like choosing masturbation when you can have megan fox.
djeclipse
New member
Hellawulf
New member
I'm about to go do my wensday workout, I'm pretty pumped, but I have allergy induced asthsma and it is giving me hell right now, along with some pretty bad neck stiffness... we will se how it goes, but I'm still planning on sticking those standing barbell press and deadlift PRs!
Hellawulf
New member
May 20, 2009
You wouldn't believe this MF at the gym, wtf, I'm doing my deadlifts, the trainer who told me my rows where wrong last week comes up and suprisingly says I have what is probably the best form on deadlift he has ever seen from someone my height, hell yah I'm pumped, ok... then this douche comes over (not the trainer), fairly big I'd estimate about 5'9" 215-225 around 12% bf, and tells me (after I've done 255) that there is no reason for the 2.5 pound plates, that if I'm gonna jump I need to jump big time, (me being a logical person) tried to explain to him that I am jumping about 30 pounds each set but that its based on a percentage of my max and is a progression workout, therefore the 2.5 plates are essential, MF has the nerve to say "whatever" and walk off pissed, I blew it off but then as I go to leave I go to him and say "dude, I didn't offend you did I? I'm sorry", MF says "whatever"... I don't know what the hell is in the Amplify 02, but I about tore his head off, holy crap, I was about to explode when I remembered that I had just got done with my workout and fighting prob wouldn't be good for muscle growth. Kinda pissed me off!
Soooo for my workout, other than me not being able to breath, pretty good overall
Squat
5x115
5x145
5x175
5x175
Standing Barbell Press
5x75
5x100 (I was supposed to do 90 but didn't count the weight right, haha, I just made a perfect score on my Statistics exam too)
5x105
5x115 (I actually might have done 125... I lost my head this workout)
Deadlift
5x185
5x220
5x255
4x300 (I couldn't remember after the lift if I did four or five reps because I was in the zone so much I forgot to count, which is why I did the next set)
3x325 (yah, I did it, perfect form, I feel like crap now, but I love it, that guy pissed me off so much I couldn't help it, haha)
"you must punish yourself before you can punish others" -sweetness (the RB)
Pull ups
1x5
1x4
1x3
(I've decided that being able to do the same amount of reps each week in pull ups actually means I'm growing, with the tremendous amount of stress I get from deadlifts right before and the progression adding more stress each week, I think proportionately I'm coming into the lift weaker, therefore doing the same amount of reps means growth)
What should I do about my deadlift? Recalculate? I'm not supposed to do 325 till week 9...
You wouldn't believe this MF at the gym, wtf, I'm doing my deadlifts, the trainer who told me my rows where wrong last week comes up and suprisingly says I have what is probably the best form on deadlift he has ever seen from someone my height, hell yah I'm pumped, ok... then this douche comes over (not the trainer), fairly big I'd estimate about 5'9" 215-225 around 12% bf, and tells me (after I've done 255) that there is no reason for the 2.5 pound plates, that if I'm gonna jump I need to jump big time, (me being a logical person) tried to explain to him that I am jumping about 30 pounds each set but that its based on a percentage of my max and is a progression workout, therefore the 2.5 plates are essential, MF has the nerve to say "whatever" and walk off pissed, I blew it off but then as I go to leave I go to him and say "dude, I didn't offend you did I? I'm sorry", MF says "whatever"... I don't know what the hell is in the Amplify 02, but I about tore his head off, holy crap, I was about to explode when I remembered that I had just got done with my workout and fighting prob wouldn't be good for muscle growth. Kinda pissed me off!
Soooo for my workout, other than me not being able to breath, pretty good overall
Squat
5x115
5x145
5x175
5x175
Standing Barbell Press
5x75
5x100 (I was supposed to do 90 but didn't count the weight right, haha, I just made a perfect score on my Statistics exam too)
5x105
5x115 (I actually might have done 125... I lost my head this workout)
Deadlift
5x185
5x220
5x255
4x300 (I couldn't remember after the lift if I did four or five reps because I was in the zone so much I forgot to count, which is why I did the next set)
3x325 (yah, I did it, perfect form, I feel like crap now, but I love it, that guy pissed me off so much I couldn't help it, haha)
"you must punish yourself before you can punish others" -sweetness (the RB)
Pull ups
1x5
1x4
1x3
(I've decided that being able to do the same amount of reps each week in pull ups actually means I'm growing, with the tremendous amount of stress I get from deadlifts right before and the progression adding more stress each week, I think proportionately I'm coming into the lift weaker, therefore doing the same amount of reps means growth)
What should I do about my deadlift? Recalculate? I'm not supposed to do 325 till week 9...
Hellawulf
New member
You would think I would have learned my lesson from the hip adductor strain from over doing squats, but i'm really hard headed, if I was able to do them because I was pissed, that just means I reached peak intensity, also I feel like I could have repped out 5 if it weren't for my grip slipping, if I come prepared to my wensday workouts like that each week (which they are my favorite day) wouldn't hitting weights like that each week only increase the amount of results I see?
Sometimes I too have anger/adrenaline/epinephrine/excitment issues and use it for my lifting goals, still that'a a double-edge knife and what brings results can also bring you injury. I'm a martir @ the gym and outside too cuz everytime I'm chalenged I'm up to it so there's virtually no bodypart of me that has not sustained an injury. There's virtually no day that I don't feel pain, in fact if there's a day I don't feel pain, I think something it's wrong
so that "sometimes" at the beginning of my post you can change it to "I always".Stick to the program, it will pay you greatly.
OneBreath
Elite Mentor
+1 on korin's comment. 325 is a big deal. You are way ahead of schedule so i wouldn't push it. If you feel really strong next week do 315. That's a decent adjustment, not too cocky.
Good job on sticking to your principles with the 2.5 lb plates. Those are essential. You obviously have a scientific mind and can appreciate the mathematics of the load and the theory behind it. MANY in the gym are not blessed with this trait. They simply do not understand. It's best to feel compassion for them. They will probably not progress to hit their goals while you will. They will be frustrated that their hard work is not creating progress while you continue to hit PRs and start seeing the changes in the mirror.
Overall, that's solid progress on the overhead press and dead. Chalk this session up to a win.
Hellawulf
New member
Thanks, I'll hit 315 on deads next week. Yah I forgot to mark that the DL and the Standing BB Press were PRs. Now I'm getting pumped for Friday, I'm excited about the 205 on bench, the most I ever pressed was 185 x 11 when I was doing football, which I think that max is more than 205x3, but I've never actually hit weight over 200 before.
As for today, I skipped my cardio session this morning, I'll be going to the Chiropractor this afternoon, also I might be getting Broncitis, but whatever, after the Chiropractor I'm going to go for a few laps in the pool, I figure it will do the body some good to switch it up a little.
djeclipse
New member
This is why you should ignore any advice from anyone you talk to at the gym. In fact it's probably best you don't talk to anyone at the gym about actual training. 99.9% of the time they don't know shit, which you found out first hand with this tool. Don't even bother apologizing to that jack ass, if he gets his panties in a bunch because you didn't listen to him, he has other issues.
Wait till you get to the point where you need to micro load with chains form home depot so you can add 2.5 increases to the bar instead of 5. People always look at you funny when you pull out the little chains, but who cares, your weight's are moving up, theirs most likely are stagnant.
Congrats on the PR's, what made you go for the 325 x 3 instead of following the program?
As for the pull up's, they are secondary to the major lifts, their progression is not as important as the squats, dead lift and Over Head Press. Keep in mind that you are adding weight to your body, how many pounds heavier are you now than when you started? 5-10? That is 5-10lbs you are lifting when doing the chins, pretty much 5-10lb PR.
Keep at them, eventually they will start to go up.
On your first set are you going to failure, or could you do a few more but stop at 5? Try doing 3 sets of 4 instead of 5,4,3. The volume is the same, try 4,4,4 =12 next week and 5,4,4 =13 the week after.
Hellawulf
New member
300 didn't feel hard enough for a PR.
My body weight has been weird, I'm not sure if I gained weight or not, it jumps from 194-200 and has been consistant at that for the last two weeks, I think I gained 5-10 pounds right off the back but I've been losing body fat. Its a good problem I guess.
Yah on my pull ups I've been going to failure.
Hellawulf
New member
May 21, 2009 Cardio
Swimming - 25 minutes
Did different strokes (back stroke, breast stroke, free style)
I def like the way I look after getting out of the pool, I weighed in today at 194.4 pounds, when about two weeks ago I was weighing in around 200, even though I have increased my calories on average about 800-1000 calories a day, the only thing I can think of is that this must be an effect of the Creatine. Any ideas?
Swimming - 25 minutes
Did different strokes (back stroke, breast stroke, free style)
I def like the way I look after getting out of the pool, I weighed in today at 194.4 pounds, when about two weeks ago I was weighing in around 200, even though I have increased my calories on average about 800-1000 calories a day, the only thing I can think of is that this must be an effect of the Creatine. Any ideas?
OneBreath
Elite Mentor
creatine will cause some intramuscular water retention. This could be the reason for the weight fluctuation. When you change in weight more than 2 lbs at once, it's always water.
It seems like everything is working out well. If you can increase calories like you have (1000 over maintenance on some days) and not put on fat, then your metabolism is probably screaming. Enjoy it while you're young!
And of course if your lifts are going up, you are putting on muscle. This is great body recomposition.
Well done.
Hellawulf
New member
My friend and I were just talking about this on the way to a buffet, I told him pretty much exactly what you just said, so for you to reiterate that means I'm actually right. Yah, if I'm putting on muscle (which is obvious by the progression) and losing weight, them I'm pretty much restructuring my body, which is what I have always wanted.
Hellawulf
New member
Pissed going into the gym today, just focused on the workout and applied my anger to the bar.
Squats
5x115
5x145
5x175
5x205
3x240
8x175
Bench
5x100
5x125
5x150
5x175
3x205
8x150
Pendlay Row
5x85
5x105
5x125
5x145
3x170
8x125
Dips
3 sets 5 reps
Drag Curls
8x75
8x80
8x85
Overall Good Workout.
Squats
5x115
5x145
5x175
5x205
3x240
8x175
Bench
5x100
5x125
5x150
5x175
3x205
8x150
Pendlay Row
5x85
5x105
5x125
5x145
3x170
8x125
Dips
3 sets 5 reps
Drag Curls
8x75
8x80
8x85
Overall Good Workout.
Last edited:
Hellawulf
New member
I keep forgetting to mark my PRs, + 10 Squat, +5 Bench (PR), +5 Row (PR), +5 Drag Curls (PR)
May 22, 2009 Diet
Breakfast: Protein Shake
Snack: Better Protein Shake
Snack: Fiber Bar
Lunch: 2 PB&Js, yogurt, apple
Post workout: Protein Shake
snack: tuna
Dinner: tyeraki chicken, broccoli, rice
snack: wheat thins
snack: Milk and Cookies
Pre-Bed: Protein Shake
May 22, 2009 Diet
Breakfast: Protein Shake
Snack: Better Protein Shake
Snack: Fiber Bar
Lunch: 2 PB&Js, yogurt, apple
Post workout: Protein Shake
snack: tuna
Dinner: tyeraki chicken, broccoli, rice
snack: wheat thins
snack: Milk and Cookies
Pre-Bed: Protein Shake
Hellawulf
New member
May 25, 2009 Workout
Squat
5x120
5x150
5x180
5x210
5x240 (I didn't see, but I felt like my form got a little sloppy)
Bench
5x100
5x130
5x155
5x180
5x205 (PR... hard as hell, but I got it up, no spotter)
Row
5x85
5x105
5x130
5x150
5x170 (PR)
Hypers
10x25
10x25
Weighted Situps
8x25
8x25
8x25
8x25
Good Workout.
Squat
5x120
5x150
5x180
5x210
5x240 (I didn't see, but I felt like my form got a little sloppy)
Bench
5x100
5x130
5x155
5x180
5x205 (PR... hard as hell, but I got it up, no spotter)
Row
5x85
5x105
5x130
5x150
5x170 (PR)
Hypers
10x25
10x25
Weighted Situps
8x25
8x25
8x25
8x25
Good Workout.
OneBreath
Elite Mentor
Damn good work. It's tough coming in after hitting that PR for 3 then then trying for 5 just 3 days later.
Be mindful of your form on squats and when going for PRs on bench use a spotter when you can or put a bench in a power rack and set the bars at chest level.
You're progress is great and you should start to see and feel some big changes in your body in the next 4 weeks. You don't want to screw it up with an injury. Think long term.
Hellawulf
New member
Wednesday is the new friday, my favorite day of the week.
April 27, 2009 Workout
Squat
5x120
5x150
5x185
5x185
Standing Barbell Press
5x75
5x90
5x105
4x120 (failed halfway on the 5th rep) (PR)
Deadlift
5x185
5x245
5x295
5x325 (PR) (I felt good again going in so I gambled and won)
Pull ups
1x4
1x4
1x3 (to failure)
April 27, 2009 Workout
Squat
5x120
5x150
5x185
5x185
Standing Barbell Press
5x75
5x90
5x105
4x120 (failed halfway on the 5th rep) (PR)
Deadlift
5x185
5x245
5x295
5x325 (PR) (I felt good again going in so I gambled and won)
Pull ups
1x4
1x4
1x3 (to failure)
djeclipse
New member
That is a big jump in Deadlift, as long as you have some left over for next week that is ok.
For your over head press it seems it is time to start micro loading. Chains or what ever to add just a little more weight to the bar (2.5lbs instead of 5lbs total), as 5lbs is too much of an increase on these now.
For chins go for 4, 4, 4 next week.
Congrats on the Pr's
Last edited:
OneBreath
Elite Mentor
Fuckin a! Great work. How is the bodyfat? Still feel like you are getting leaner?
Hellawulf
New member
May 28, 2009 Cardio
5 min. Warmup
5 min. 4.0 mph 4.0 inlcine
5 min. 5.5 mph (Started cramping so I went back to incline)
5 min. 4.0 mph 4.0 incline
5 min. 5.5 mph
5 min. 4.0 mph 4.0 incline
5 min. cool down
5 min. Jump Rope
Stretched
Weird day of cardio becuase of the ab cramps.
5 min. Warmup
5 min. 4.0 mph 4.0 inlcine
5 min. 5.5 mph (Started cramping so I went back to incline)
5 min. 4.0 mph 4.0 incline
5 min. 5.5 mph
5 min. 4.0 mph 4.0 incline
5 min. cool down
5 min. Jump Rope
Stretched
Weird day of cardio becuase of the ab cramps.
Hellawulf
New member
May 29, 2009 workout
Pretty good workout.
Squat
5x120
5x150
5x185
5x210
3x245
8x185
Bench
5x100
5x125
5x155
5x180
3x210 (I was pretty pumpd about this, the weight actually felt fairly easy)
8x155
Row
5x85
5x105
5x130
5x150
3x175
8x130
Dips
3 sets 5 reps (these were hard as hell)
Drag Curls
8x65
8x80
8x90
Last day at that fag gym, now if I can get out the F'n contract, wtf, I moved like 30 minutes away and I still can't get out!
Pretty good workout.
Squat
5x120
5x150
5x185
5x210
3x245
8x185
Bench
5x100
5x125
5x155
5x180
3x210 (I was pretty pumpd about this, the weight actually felt fairly easy)
8x155
Row
5x85
5x105
5x130
5x150
3x175
8x130
Dips
3 sets 5 reps (these were hard as hell)
Drag Curls
8x65
8x80
8x90
Last day at that fag gym, now if I can get out the F'n contract, wtf, I moved like 30 minutes away and I still can't get out!
Hellawulf
New member
May 30, 2009 didn't get to do my cardio due to moving stuff to the new house
May 31, 2009 Rest Day
I plan on finding a new gym tomorrow to workout at, The closes are a Peak Fitness and some club that has a pool, I like the pool but I think peak will be more hardcore, I'll visit both tomorrow and decide.
May 31, 2009 Rest Day
I plan on finding a new gym tomorrow to workout at, The closes are a Peak Fitness and some club that has a pool, I like the pool but I think peak will be more hardcore, I'll visit both tomorrow and decide.
Hellawulf
New member
No, I won't find out for another few weeks, I've seperated gym from personal life... had too or I wouldn't continue to see the results I've had, but we have worked out the dates to the point where it is very unlikely for me to be the father, but the DNA test isnt till the 10-11th, its screwing over my personal life pretty bad, I just had my last day of school on friday and I graduate on Thursday, but I can't have any fun because of this huge psychological barrier.
djeclipse
New member
Good work.
make sure you ask about deadlifting and the use of chalk. If they say they don't allow it, walk away or convince them to let you use it.
Hellawulf
New member
I wish I was back at the "fag" gym, peak sucks!
June 1, 2009 Workout
The worst workout of all time!
Over the weekend, I had very little to eat, I just weighed in a 190, when on Friday of last week I was at 200. I also trully hate my new gym and most of the people in it, they are idiots and while I was doing my workout, they all stared at me like I was a dumbass. FML!
Squat
5x120
5x155
5x185
2x215 (fell forward)
3x215
1x245 (form went horrible, gave up)
Bench
5x100
5x130
5x155
5x185
3x210 (was easy friday, def expecting to hit 5 fairly easy today, 3 was hard as hell, complete disapointment)
Row
5x85
5x105
5x130
5x150
5x170 (started to try to gain momentum with my back, which I consider bad)
Weighted situps
8x25
8x25
8x25
8x25
Weighted hypers
8x25
8x25
This sucks...
June 1, 2009 Workout
The worst workout of all time!
Over the weekend, I had very little to eat, I just weighed in a 190, when on Friday of last week I was at 200. I also trully hate my new gym and most of the people in it, they are idiots and while I was doing my workout, they all stared at me like I was a dumbass. FML!
Squat
5x120
5x155
5x185
2x215 (fell forward)
3x215
1x245 (form went horrible, gave up)
Bench
5x100
5x130
5x155
5x185
3x210 (was easy friday, def expecting to hit 5 fairly easy today, 3 was hard as hell, complete disapointment)
Row
5x85
5x105
5x130
5x150
5x170 (started to try to gain momentum with my back, which I consider bad)
Weighted situps
8x25
8x25
8x25
8x25
Weighted hypers
8x25
8x25
This sucks...
Hellawulf
New member
I crushed my door in the garage door, I went to the doctor and its not broke, but its banged up pretty bad, i can't even touch it without a lot of pain, there is no way I'll be able to deadlift tomorrow and prob wont be able to do pullups, any suggestions, should I use to dead lift machine thing?
djeclipse
New member
You mean you crushed your hand? Are there any broken bones or just bruising?
I would suggest taking the day or rest of the week off for your hand to heal. Aggravating it any farther by trying to lift could make the injury last longer and set back your training even farther.
Relax, you are the new guy there so it's normal if people stare, specially someone doing squats. And since it was your first day, that throws you off, it did to me when I was younger, wandering around clueless of where the stuff you is at, you know. Eventually u will get used to it.
Sorry about your hand and like eclipse said don't trash it even more let it heal up.
Sorry about your hand and like eclipse said don't trash it even more let it heal up.
Hellawulf
New member
June 3, 2009 Workout
Sorry I didn't take yalls advice. But it worked out well, it was my middle and index finger that got smashed and my middle that was thought to be broke, its still hurts a lot, like i can't type with it because the nerves are messed up, but I got up my deads.
Squat
5x120
5x155
5x185
5x185 (these were unusually hard, my squats sucked monday and today these were rough, what's going on?)
Standing Barbell Press
5x70
5x85
5x100
5x115
Deadlift
5x185
5x225
5x275
5x330 (PR)
Pull ups
1x5
1x4
(had to rush out, didn't get the third set)
My deads gave me some good moral, as I hoped they would, always my fav workout, hopefully this can continue into friday, I'm going to do last fridays workout and hit it hard, if my squats don't improve I might not be able to even hit last weeks PR. WTF
Sorry I didn't take yalls advice. But it worked out well, it was my middle and index finger that got smashed and my middle that was thought to be broke, its still hurts a lot, like i can't type with it because the nerves are messed up, but I got up my deads.
Squat
5x120
5x155
5x185
5x185 (these were unusually hard, my squats sucked monday and today these were rough, what's going on?)
Standing Barbell Press
5x70
5x85
5x100
5x115
Deadlift
5x185
5x225
5x275
5x330 (PR)
Pull ups
1x5
1x4
(had to rush out, didn't get the third set)
My deads gave me some good moral, as I hoped they would, always my fav workout, hopefully this can continue into friday, I'm going to do last fridays workout and hit it hard, if my squats don't improve I might not be able to even hit last weeks PR. WTF
OneBreath
Elite Mentor
Ride high on that 330 x 5 deadlift. That's great work. Don't think too much about the squats. Don't let it get to your head. You can mentally screw yourself.
Tomorrow just go in and do the workout. If you don't hit PRs then you don't hit PRs. Regardless you deadlifted 330 x 5 this week.
Hellawulf
New member
June 5, 2009
Week ended on a good note, kudos to Korin, I think he was right, it was new gym jitters on monday, I went in and focused on my workout and hit it hard, I changed up my form on squat a little by the way my head was positioned. I used to look up and focus on one object while I squatted, but I couldn't tell how my form was, I did this because I was told to in footbal (should have known better), today, instead, I looked at my self in the mirror, focused on keeping my chest out, which is what looking up is used for, and watched my squat, this caused dramatic improvements, I could focus on my form, which looked good and was confirmed as good by a nearby trainer, and that (pretty much) PR I got on squat felt a lot easier, especially after Monday's failure, and Wedensday's struggle.
Squat
5x125
5x155
5x185
5x215
3x250
8x185
Bench
5x105
5x130
5x155
5x185
3x215 (PR, but my spotter had to tap the bar on the third rep, I went for the gold even though on Monday I struggled to get 210 3x' when I was supposed to do 5, I don't know why I decided to do 215 but I did, and I think the results were fairly positive)
8x155
Row
5x90
5x110
5x135
5x155
3x175
8x135
Dips
3 sets 5 reps
Drag Curls
8x65
8x80
8x90
Good day at the gym, like a 95 overall, -5 due to tap on last rep of bench PR
Week ended on a good note, kudos to Korin, I think he was right, it was new gym jitters on monday, I went in and focused on my workout and hit it hard, I changed up my form on squat a little by the way my head was positioned. I used to look up and focus on one object while I squatted, but I couldn't tell how my form was, I did this because I was told to in footbal (should have known better), today, instead, I looked at my self in the mirror, focused on keeping my chest out, which is what looking up is used for, and watched my squat, this caused dramatic improvements, I could focus on my form, which looked good and was confirmed as good by a nearby trainer, and that (pretty much) PR I got on squat felt a lot easier, especially after Monday's failure, and Wedensday's struggle.
Squat
5x125
5x155
5x185
5x215
3x250
8x185
Bench
5x105
5x130
5x155
5x185
3x215 (PR, but my spotter had to tap the bar on the third rep, I went for the gold even though on Monday I struggled to get 210 3x' when I was supposed to do 5, I don't know why I decided to do 215 but I did, and I think the results were fairly positive)
8x155
Row
5x90
5x110
5x135
5x155
3x175
8x135
Dips
3 sets 5 reps
Drag Curls
8x65
8x80
8x90
Good day at the gym, like a 95 overall, -5 due to tap on last rep of bench PR
OneBreath
Elite Mentor
These numbers are looking damn good. Based on your row and dead numbers i would think your back is starting to thicken up.
djeclipse
New member
Good to see you come back to the gym get to lifting again.
I would suggest you go for 210 x 5 for bench on monday as you have yet to lift that, instead fo being greedy and going for 215 and potentially failing.
When squatting and looking at yourself in the irror, just make sure you don't fall forward, as that is what a lot of people tend to do when looking at themselves in the mirror when lifting. You aren't a fixed object when squatting, so you may not notice that the object (you) has gotten closer indicating moving/ leaning forward. Focus on a fixed object and you can always tell if you are clower or farther away to it.
I would suggest you go for 210 x 5 for bench on monday as you have yet to lift that, instead fo being greedy and going for 215 and potentially failing.
When squatting and looking at yourself in the irror, just make sure you don't fall forward, as that is what a lot of people tend to do when looking at themselves in the mirror when lifting. You aren't a fixed object when squatting, so you may not notice that the object (you) has gotten closer indicating moving/ leaning forward. Focus on a fixed object and you can always tell if you are clower or farther away to it.
Hellawulf
New member
See I was focusing upwards which I would be moving farther and closer to in constantly, if not then I'm not moving, which would have been a problem, I think finding a fixed spot is a beginner's must, but now that I've got the form down pack I think I can get away from it, some people probably have to continue it but I think it was hindering me, I like looking in the mirror, and I can always tell how much I'm leaning forward by the pressure on my lower back. Looking in the mirror allows me to check my stance and make sure I'm going low enough and if anything actually helps keep my back straighter than looking up at a target.
And yes my back has def thickened, it and my forearms have grown faster than anything else, I just wish my arms and chest would grow quicker...
OneBreath
Elite Mentor
I look straight ahead into the mirror with i squat. Looking up when you are coming out of the hole actually takes away from the hip drive that should initiate the squat.
As far as falling forward goes i monitor my knees. They should go straight over your toes in the way your toes are pointing (slightly outward).
A good test is to take a block of wood that is knee high, put it right in front of one of your feet as you are in a squat stance, then squat down. Your knee should barely touch it. If your knee knocks it over then your went too far forward.
Hope that makes sense. Be patient with those arms and chest. You are building a foundation of legs and back. The decoration will fill in soon.
Hellawulf
New member
I'm back from the beach, I went by the gym today and struggled, I got home around 4PM and got to the gym around 7:30PM, I figured I throw around a little weight to get the muscles back into it before next week, when I go back to hitting it hard.
It went something like this
Squat
5x135
5x185
4x225
Bench
5x95
5x135
5x155
3x185
Standing Barbell Press
5x65
5x80
5x95
4x110
Deadlift
5x185
5x235
3x285
Drag Curls
8x65
8x75
8x85
Weighted Sit up (Machine)
10x80
10x90
10x100
It sucked, but my stomach is still sick from the drinking I did this past week, not to mention I drove over 6 hours today, and had very little sleep last night and haven't had a full meal until today before I hit the gym since prob Monday. It was the best week of my life but I'm glad to be home, getting some food in my stomach, and actually getting rest (not that - I think I'm rested because I passed out on the beach for 4-5 hours rest).
It went something like this
Squat
5x135
5x185
4x225
Bench
5x95
5x135
5x155
3x185
Standing Barbell Press
5x65
5x80
5x95
4x110
Deadlift
5x185
5x235
3x285
Drag Curls
8x65
8x75
8x85
Weighted Sit up (Machine)
10x80
10x90
10x100
It sucked, but my stomach is still sick from the drinking I did this past week, not to mention I drove over 6 hours today, and had very little sleep last night and haven't had a full meal until today before I hit the gym since prob Monday. It was the best week of my life but I'm glad to be home, getting some food in my stomach, and actually getting rest (not that - I think I'm rested because I passed out on the beach for 4-5 hours rest).
Hellawulf
New member
June 18, 2009 Cardio
I'm back for good this time, I start working this afternoon, which sucks, back to the real world, but I digress, my workout is changing drastically starting Monday as I begin cutting, I didn't reach my size goals but that was expected due to the interuptions. I did HIIT for the first time today, felt good. Tomorrow I'll do my last day of 5x5 (with light weights) and begin my new schedule, courtesy of OneBreath, on Monday. Thanks for the support now its time to see what I'm up for. The big thing now is getting my diet straight.
2 min. Warmup bike
7 min. of 20 sec. high intensity, 10 sec. low intensity repeat
8 min. of 2 min. high intesnity, 1 min. low intensity repeat
30 min. of low-medium intensity on treadmill - 4 mph 4.0 inlcine
I'm back for good this time, I start working this afternoon, which sucks, back to the real world, but I digress, my workout is changing drastically starting Monday as I begin cutting, I didn't reach my size goals but that was expected due to the interuptions. I did HIIT for the first time today, felt good. Tomorrow I'll do my last day of 5x5 (with light weights) and begin my new schedule, courtesy of OneBreath, on Monday. Thanks for the support now its time to see what I'm up for. The big thing now is getting my diet straight.
2 min. Warmup bike
7 min. of 20 sec. high intensity, 10 sec. low intensity repeat
8 min. of 2 min. high intesnity, 1 min. low intensity repeat
30 min. of low-medium intensity on treadmill - 4 mph 4.0 inlcine
OneBreath
Elite Mentor
Were you pretty wiped after the HIIT? It might take a few rounds to get to that point where you are really pushing your body to its limit.
After these types of session i usually have a feeling almost like a drug induced high.
Hellawulf
New member
Nah, I felt pretty good, but I didn't get wiped, the bike I was on kinda sucked, I had to go find straps for it and when I did they were different sizes so my feet were positioned fairly differently on the pedals. I'll try a different bike next time, should I do the bike that I'm sitting back in, or the old fashion speed bikes where you are on top of the pedals. I can go intense on both, but what do you think works best?
OneBreath
Elite Mentor
Oh yeah, definitely need the straps. I forgot about that. And go with the old fashioned one.
Does your gym have an Olympic platform setup with large plates that you can drop (usually colored).
Hellawulf
New member
I don't think so, but I don't give a f..., the gym kinda pisses me off.
June 19, 2009 Workout
Squat
135x10
155x8
175x6
135x12
Bench
135x10
155x10
175x5
135x8
Row
95x10
115x8
Drag curls
65x10
75x10
85x8
Dips
1x5
(my arms were shaking like crazy and I started to feel sick, so I had to call it a day)
I decided to change up my routine right before I go into a new routine just to throw my body for a loop and it worked, I haven't gone over 5 reps in a set in months and I went up to 10 today on many sets and it hit my body hard. I was so drained that I couldn't flirt with the girl at the counter, damn squats.
djeclipse
New member
What does the new workout look like?
OneBreath
Elite Mentor
It's basically a DC 2 way split but without rest pauses and static holds. It still has the 20 rep squats thought
djeclipse
New member
It's basically a DC 2 way split but without rest pauses and static holds. It still has the 20 rep squats thought
DC 2 way split? What is that?
OneBreath
Elite Mentor
lol. That's when you know your ass is kicked.
The reason i was asking about the weights is because tabatas are great with LIGHT WEIGHT olympic lifts. I did hang power snatches this morning and came close to fainting. Same thing, 20 seconds of as many reps as possible, 10 seconds of rest for a total of 8 rounds. If it turns out that the bike isn't challenging enough, we can move to these. Power cleans would be another good one (which i think you've said you have experience with)
OneBreath
Elite Mentor
Doggcrapp Training.
Hellawulf
New member
I hit HIIT yesterday (didn't have time to post), and it worked pretty well, I did it on a traditional bike and I could feel it more. Leaving, it wasn't as bad as that day, I actually flirted with the girl at the counter and told a few jokes to one of the trainers, but I could actually feel it this time, it took a toll.
