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Moya's Log of Insanity: 90 Day Transformation Edition

tedtodd said:
sick spread. nice progress.

+1 for the quad progress
-1 for sneaking your plum into the photos again :fistfullo
Click to expand...

lol, didnt quite notice that until after i posted it... had my pants hitched a little lower because my wife also took some pictures (that i didnt put up) of my lower abs... starting to get the veins coming out there...
i know my arms are not spectacular by any means, but ive never really done much iso work for my bi's before, they have come a long way in the short time... that back has been a work in progress from years of heavy deadlifting...
 
lookin good man, looks like you have gotten better at posing too. looks like you werent even really spreading your shoulder blades in your first rear lat. nice work
 
thatbloke said:
solid, back development has definetly come out the best along with ur quads
Click to expand...

thanks, means a lot coming from a beast like you...
they say the Mr. O is won from the back...
my quads have just been hiding under the fat, squatting 4x week now (no deadlifting) up to the powerlifting meet i have planned at the end of march...
proof here that 148 is a legit weight class...

friday, 3/4 workout...

squats
warmup 5x135, 3x225, 1x275, 1x315
work
7x5x340 great depth... not using wraps on these as the comp dosnt allow them...
bench (yo Zed...)
warmup 10x45, 5x135, 1x185
3x205
2x205+1 very slight assistance...
got mad...
3x195
3x195
3x195
3x200
2x200 +1 very slight assist
2x200 +1 very slight assist
2x195 +1 "
2x195 +1 "
3x190 +1 "
some improvement here, im thinking if i would have done these monday i would have been better off, i was just too sore... seems like i do better with bench when i get in 2 sessions a week

db oh tri ext
2 hand
5x60
5x80
5x100
3x105 PR weight
3x110 PR weight...
1 arm at a time drop set
5x35, 6x30, 8x25

db chest raises
20x10's
10x15's

side delt raises
10x20's
10x25's
10x30's

incline db press
10x50's

some pushups in the dry sauna... didnt really count them, probably about 50 total, some with feet up... 15 min dry sauna...

for lunch, went out... tried Dan's Smoke Pit and had some shredded pork and tri-tip, didnt weigh it out but it was probably about 10oz+ of meat, light on the bbq sauce, ranch beans on the side, and 1/2 a side of red potatoes...

pre- workout i hit up the whole wheat cereal again and right before i went out the door downed 2tbs peanut butter...
had a carb/nitrous drink during the workout, and a muscle milk right after...
another 'cheat meal' tonight, of a footlong sub on whole wheat, roast beef, extra spinach, extra olives, wax, bell and jalapeno peppers, pepper, vinegar and olive oil...

about to eat again now, but will tone it back down, no more carbs for the day... im not sure i got in as many as i had planned on, but i looked a lot fuller in the gym for sure... remeber i wake up late because i work nights, so i still have a few smaller meals to go...

KILL THAT SHIT!!!!
 
saturday 3/5/11...

squats
warmup 5x135, 3x225, 1x315
work
10x3x360 made good depth once again... maybe only 2 or 3 total reps a hair high of parallel/contest depth...
shoulder got irritated, widened grip on bar half way through and it helped noticably...

rack pulls at the knee
10x225
5x315
1x405
1x455
1x495
1x515
5x1x495
3x5x405

deadhang pullups
4x5xbw

standing cambered bar curls
3x5x85

21's, curls, wide grip
21xbar

db shrugs
10x80's

seated calf raises
2x12x90
3x8x100
will put more effort into these next week, didnt really feel heavy, just doing 'somthing' rather than nothing...

db hammer curls
10x25's
10x20's

machine low rows
20x90
 
i could go heavier if i used straps... im acually considering it to help my lockout...
ive gotten just over 525 off the ground with decent speed at my last meet... would love to pull that at the end of the month...
may even try pulling it conventional for a change...
grip will not be an issue at the meet because they use a real deadlift bar... the pos i train with at gold's is a joke... ive bent one into useless condition already...
CHALK AND HATE!!!
 
real deadlift fatter? do you dead sumo now? whats your foot stance on your racks? those pulls are even more impressive without straps. I dont try anything over 400 without. usually switch at 365 or it hurts my reps.
 
Peterlumberjack said:
real deadlift fatter? do you dead sumo now? whats your foot stance on your racks? those pulls are even more impressive without straps. I dont try anything over 400 without. usually switch at 365 or it hurts my reps.
Click to expand...

no, a deadlift bar is thinner, so you can get your hands around it better... it also has a good ammount of flex in it, so the bar will come up before the weight breaks the floor... also the knurling is sharper, good for getting your hands to 'stick' to the bar... or rip your callouses if it slips...
i dont use straps because i need the strong grip for comp, where they are not allowed...
i can static grip 405 for 10 seconds no prob... 515 was tough to grip today, but i had it up and locked well...
ive pulled sumo in all my comps so far, but play around with conventional stance here and there, and am thinking i may need to go back to it (what i started with) to break some new PR's... i have always pulled conventional in my rack pulls...
my sumo gives less rom to the lift... however, my lift off the floor is strong, so im thinking conventional will give me more distance to build up speed and break through my sticking point, just above the knees...
wish i had a coach... ripptoe vids are the next best thing though...
 
Hey destroya I gotta say I love the way you think things through out loud on your log here. Also I cant believe how you are coming along in your pics. Outstanding work bro!
 
feeling very well rested this morning... chest not sore from friday's bench, so im getting conditoned to the 10x3 heavy workload... will hit that hard today along with the squats...
on my way in about an hour... drinking a homemade shake right now, will be adding in salmon to the diet more often now, and slowly phasing out the red meat...
i REFUSE to lose strength on this cut... :evil:
 
moya said:
feeling very well rested this morning... chest not sore from friday's bench, so im getting conditoned to the 10x3 heavy workload... will hit that hard today along with the squats...
on my way in about an hour... drinking a homemade shake right now, will be adding in salmon to the diet more often now, and slowly phasing out the red meat...
i REFUSE to lose strength on this cut... :evil:
Click to expand...

Moya,if you are dropping red meat altogether - you might want to consider a good B12 supp.
 
columbo888 said:
Moya,if you are dropping red meat altogether - you might want to consider a good B12 supp.
Click to expand...

good call... im still not sure if i will drop it all together, or have a filet every couple days... as of right now i still have a ribeye (which i will trim and eat tomorrow) and a couple petite sirloins that will be gone soon... the main thing in this diet is cost, good cuts of meat are expensive!
any of our spnonsors here sell an injectable b-12? i have been wanting to try that out for some time now...
 
monday 3/7/11...
squats
warmup, 7x135, 3x225, 1x275
work
4x9x320, smoked depth, worked hard, felt strong...

incline presses
warmup 3x135, 1x155, 1x175
1x180 PR
5x135, just waiting for bench really...

bench presses
3x185
3x195
2x205
1x215
3x2x205

cgbp
2x185 hard
5x155

oh db tri ext, 2 arm ss/ db chest raise
10x80 / 12x15's
8x90 / 12x15's
8x100 / 12x15's

side lat ss/ front delt raise
10x20's / 10x20's
8x25's / 8x25's

db bench presses
17x50's
7x65's

taking too long, need to get a damn ipod because everyone wants to stop and talk to me about what im doing now... the attention is nice, and i dont mind helping people out, but it is just getting to be too much...
 
Hoodie with hood up. Dark glasses. Ipod. Sign around neck....Im Busy!
 
:evil:DESTROYA:evil:

:evil:DESTROYA:evil:


:lil k::lil k::lil k:DESTROYA:lil k::lil k::lil k:
 
Gr8 idea Lt Columbo!
 
absolute shit for sleep last night... not sure where that came from...
been working the long hours still, got off work at 3 am, practically falling asleep on the way home... in bed by 430am and ive beat the alarm clock which was set for 930... i dont feel tired though... and the sleep was broken up as i had to wake up to my wife's alarm going off at 530, and again, her yelling at the kids because they were running late...
intrestingly though, some of my best workouts ever have been done on low sleep...
 
Nice log man, whats your body weight looking like now? You should be about 2/3rds of the way through ya?

And question: Why did you decide to use only whey isolate and not some combo of whey and long-acting protein (casein, egg white, something like that)?
 
liffalot said:
Nice log man, whats your body weight looking like now? You should be about 2/3rds of the way through ya?

And question: Why did you decide to use only whey isolate and not some combo of whey and long-acting protein (casein, egg white, something like that)?
Click to expand...

thank you!...
my bodyweight is pretty much stabilized at 154 post sauna after am workout... which would mean i am losing fat and gaining muscle at the same time...
after getting out of the tanning bed yesterday there was a wicked looking string of veins across my left quad, so those should be comming out soon...
as far as the shakes go, i use isolate to get my protein in fast... otherwise for longer absorbation im just sticking with real food...
my diet is slowly changning to be a bit cleaner, will post it up next week when i have it dialed in, but no more ribeyes... probably going to go with salmon, ground turkey, chicken and tuna, with an occational filet mingnon... i will be keeping the eggs as well...
 
Sirloin destroya!
Bro you cant cut out RED MEAT!!
LOL bro.
Hope you get the sleep thing dialed in bro.
 
Good call on the whey isolate Moya. I've cut out the shakes completely...would rather eat the real food when cutting.
 
wendsday 3/9/11...
spectacular workout...
squats
warmup 6x135, 5x225, 1x275, 1x315
work
5x7x340 depth is getting easier every workout... if you have not noticed yet, im following the template for the first mesocycle of the smolov squat program... it is three weeks of squatting, four days a week... then the fourth week i will hit my max at the competition... hoping to break 450 raw (no wraps, belt only)...

bb rows
8x135
5x185
5x225 looser form

power shrugs
5x315
5x365
5x405
8x315

bb rows
5x185 drop 8x135

db rows
8x80/arm
5x100/arm

pullups
5xbw
3x25
3x30
5xbw
1x45 (PR?) drop 4xbw

bb curls (standing, straight bar)
5x45
5x65
5x85
3x95, negative on last descent

hammer curls
(hammertime roxy!)
8x30's
5x35's
5x40's drop 8x25's

high pulley pullovers (focus on lats)
8x80
2x5x90

seated low pulley rows
8x115
5x130
5x145
5x160
looser form...
3x175
3x205
4x235
3x265 drop to strict 10x100

standing double bi pulley curls
12x30/30
8x40/40

1.5 hours, good pace...
sauna 15 min with some ab work and yoga holds
bodyweight 154 post shower, still gaining muscle and losing fat... slowly but steadily...

ready for another long night at work... all the lazy guys are calling out on FMLA (government protected medical leave) and we have more work than we can handle right now...
at least im getting good cardio out of it, but my lower back sure is taking a beating...
 
Good work, brother. Keep it up, nice numbers.. oh to weigh 154 pounds.. oh wait.. at 6'4" i'd be pure bones. :D I'm almost 100 pounds bigger than you, holy crap! :) Yet you'd wipe the floor with me, sheesh.
 
I need to make a Team Moya shirt..
And of course have DESTROYA on the back, since I coined it.. lol :)
Keep it up bud, you're doin awesome.
 
Dam moya you be one tuff MOFO!
I cant believe the amount of weight that you move plus your job.
INSPIRATIONAL!
Outstanding moya Outstanding!
 
ya, monday 12 guys called in sick on swing... i was basically the only picker in the deli warehouse... picked up and stacked 4200+ cases that night, productivity rate of 168%... the tren is slowing me down, in my better days i could work @200%+...
8 hours last night, we finally caught up...

thanks for the kind words guys... im building up momentum like a freight train going into this home stretch... i am going to total over 1200 raw on the 26th... the only question now, is how much more...

tanning up to 11 min today...
good news... the mexican place by my house is selling ceviche again... it is mixed seafood in lime juice with onions cilantro, cucumbers etc... so i have a place to go for a not so bad off the menu meal...
 
You're awesome Moya! Not just the workout and the job but being an involved father and hubby too! Keep killin it...you got this!
 
friday 3/11/11...
squats
warmup 6x135, 3x225, 1x275, 1x315... should have warmed up a little better... my thoughs after doing this...
work
7x5x360 made great depth on most of these, had a few high ones at the beginning and at the end as i got tired... maybe a total of 3 or 4 a little bit above parallel, most right there and sunk a few under pretty deep...

bench press
warmup 8x45, 5x135, 1x185
work
1x205
1x220 wanted to go heavier after this... just didnt feel very strong on this lift, squats did take a lot out of me.... im thinking i needed to warm up and get my blood flowing up into my upper body from my legs... or the cut is just finally getting the best of me...
2x205 +1slight assisted
5x185
3x195
2x200 +1 slight assist
3x195
5x185

db oh tri extentions, 2 arm
8x65
8x80
right elbow not feeling so good...

db chest raises
15x15's
12x17.5's
15x15's

bb millitary press (full rom off chest from dead stop)
5x85
5x95
3x115
3x135
5x95

im just thinking the squats wiped me out... 35 total reps with 360, i opened my last meet with 365... that is ok, as my arms have been pretty sore at work lifting the boxes... i will skip curls tomorrow, and cut the workout down to two exercises... just squats and rack pulls, if i get a chace i will vid the rack pulls... will be going to beat last weeks pulls, and the squats will be 10x3x380... will be going in later in the day so i can get in more food, and put a little more time in between todays and tomorrows squats...
time to eat... my high carb day :evil:
 
Great workout! It's definitely the cut and the lower bf. It'll all come back when you're back to eating normally. :)
 
moya said:
ya, monday 12 guys called in sick on swing... i was basically the only picker in the deli warehouse... picked up and stacked 4200+ cases that night, productivity rate of 168%... the tren is slowing me down, in my better days i could work @200%+...
8 hours last night, we finally caught up...

thanks for the kind words guys... im building up momentum like a freight train going into this home stretch... i am going to total over 1200 raw on the 26th... the only question now, is how much more...

tanning up to 11 min today...
good news... the mexican place by my house is selling ceviche again... it is mixed seafood in lime juice with onions cilantro, cucumbers etc... so i have a place to go for a not so bad off the menu meal...
Click to expand...

Ceviche fucking rocks man!
 
not having a good day today...
woke up feeling like ive been hit by a truck... dehydrated, sore all over and a bit nautious in the stomach... skipped the gym and slept all day, didnt really eat much... trying to get in fluids... just feeling like total crap... am considering calling out work tomorrow... i think this is a combo of a bug, and overtraining... just hit the wall here...
 
ok, i called off work today to rest... i did do very light fasted cardio, didnt push it, my daughter was keeping up with me on the runs... eating better, not feeling so sore (had a bath in epsom salts) and not feeling dehydrated...
should be 95% tomorrow, good enough to lift...
 
Yup exactly what bader said bro.
Trust your instincts and feel better.
All of you are pushing the hell out of yourselves so this kind of thing is gonna creep up on all of you.
When it does, follow what destroya did. If you can take the day off from work and sleep. Get in plenty of liquies
I would suggest adding some honey to all of your diets espicialy just before your workouts. The carbs wont hurt cuz you will burn them off and honey truely is a super food.
The epsome salt bath is really a gr8 thing to do too. Those salts actually absorb through your skin and go into the muscles. So use them to you advantage.
Best wishes all and good luck!
 
Moya...hang in there! You've been killin it and I know it'll be hard to sit still but take the time to recoup. You've got great results so far and a few days of rest will probably help you. The very first trainers I ever worked with were that older bbing couple that I've talked about in my log and they always said that most people will get sick at least once during a prep, especially when they get down into the lower bf and they're bodies are more run down. If you can keep your diet relatively on track, you'll be good to go. :)
 
about the epsom salts, i cant believe how good i looked when i got out of that bath... muscles looked full and i even had vascularity in my INNER thigh...
as of right now ive probably slept 30 out of 48 hours... im not trying to stuff a ton of food down me because im going to be sleeping, but enough good foods...
anpb, oranges, eggs, turkey bacon, even had some chicken soup... if anything ive lost some fat lol...
im not feeling weak anymore, propbably around 6pm when i wake up again i will start eating back on the plan 100% so i will have a chance at lifting tomorrow... but i feel a LOT better in short time so far...
 
Good to hear bro and glad for you.
Take care my good destroya!
 
monday 3/14/11...

still not 100%, could be the sickness, could be the diet... wendsday will tell, but im going out without putting up a fight...

squats
warmup 8x135, 4x225, 1x275, 1x315
work
2x9x330
3x380
1x405
1x405 off low bench
zerchers
5x225
3x275
1x315... this was ugly, i used a towel to pad my arms, which was a mistake as it makes the bar spin forward... next time i will man up and let the bar cut into my arms...
front squats
5x135

bench
warmup 10x135, 5x155
work
3x185
2x205 +1 slight assisted
2x3x185
close grip
2x5x155

db low chest raise superset oh db tri ext
15x15's/5x65 (2 arm)
15x17.5's/10x30 (1 arm, each)
12x20's/8x35 (1 arm, each)
15x15's/8x80 (2 arm)

db pullovers superset flat db bench
10x65/10x50's
10x80/5x60's

suana 15 min.
tanning in the stand up bed 10 min.
weighed in 152... looking sharp, will take pics either tonight or tomorrow for this round...
off to work... 12 hours of cardio tonight...
 
diet back on track...
actually had fun at work tonight...
just visualising success tonight... will take pics tomorrow and have them up by fri... still making great progress...
they say the Mr. O is won from the back... well good luck beating mine my fellow teammates... this one has been picking up heavy shit for years...
:evil:
 
moya said:
diet back on track...
actually had fun at work tonight...
just visualising success tonight... will take pics tomorrow and have them up by fri... still making great progress...
they say the Mr. O is won from the back... well good luck beating mine my fellow teammates... this one has been picking up heavy shit for years...
:evil:
Click to expand...

lol....good stuff moya ,kill that shit and keep drinking a shitload of water bro.
 
moya said:
diet back on track...
actually had fun at work tonight...
just visualising success tonight... will take pics tomorrow and have them up by fri... still making great progress...
they say the Mr. O is won from the back... well good luck beating mine my fellow teammates... this one has been picking up heavy shit for years...
:evil:
Click to expand...

We want pics NAO!
 
gotta force the protein shakes and juice down if you're sick bro keep those cals going in when you need them the most
 
man I caught the flu so i was like almost bed ridden for like 2-3 days. and now I've got bronchitis. it sucks but whats weird is i took a full week off then got back on a chest day and my strength wasn't really effected at all. I think a week off is totally okay. but taking 2 or 3 weeks off is gonna definately hurt your lifts.

so i think you will be fine missing a couple training days
 
You one tuff little scrapper destroya!
Cant wait to see your next post/workout and pics bro.
Best of luck destroya!
 
I've been following and i must say i'm impressed, keep killing it Bro!




" PAIN IS TEMPORARY, PRIDE IS FOREVER"
 
Hey destroya where you at bro?
Hope all is ok with you bro.
Best regards brother!
 
wendsday... 3/16/11
squats
warmup, 8x135, 4x225, 1x275, 1x315
work
5x7x350... lots of hate, lots of chalk... yea i put that stuff on my hands, and on my back for squats too... :evil: ...lots of depth as well... fearing no weight right now, i will get my wife to vid my entire squat session on friday, which will be 7x5x370...

barbell rows
8x135
8x185
5x235

power shrugs (pulled like a dl off the floor, no straps)
8x315
8x365
5x415

deadlifts
no belt, conventional
1x465
sumo, belted
1x475
just wanted a couple good pulls in to keep a feel for it... they were pretty tough as i was fatigued from the squats fairly well... i may pull one session on saturday so i can keep a feel for my form before the meet next weekend... i dont think im going to PR, but i think i can at least match 501... what im looking for is a big squat... :evil:

deadhang pullups
4x5xbw

cambered bar preacher curls
3x8x75
5x95

low pulley row
8x130

hammer curls
8x25's
8x30's

rear delt cable cross pulls
2x8x40/40

double bi cable curls
2x12x30/30

trainer @gym asked me if i were 5% bf... im not one to exaggerate so i told him more like 6-7%, maybe more towards 6... took pics tonight, will get them up tomorrow sometime before noon... back looks rugged, lower half is like steel cables, top is just raw... i will say i am most impressed with how my back is turning out... i thought it would be my legs, which are doing fine (maybe a good shave will help)... but my back i will say is probably the best in this contest by quite a bit...

easy night at work, only 8 hours of running around picking up freight...

i think i heard a shot...
 
Nice work bro much respect. I see that diet is working great, im gonna give it a shot on my peptide bridge this summer. Hoping to drop fat and maintain gains from this cycle
 
Dam! destroya thats a pretty dam awsome looking back shot bro1
Mighty impressed right here dude1
Good luck destroya!!
 
wcjcMr.O said:
lookin good man, but wheres the FRONT LAT SPREAD??? did you do that one? maybe i just couldnt find it
Click to expand...

front lat spread wasnt a required pose bro... but just to be a good sport, next round i will hit one for ya'....

remember, i work in a freezer so im COLD in these pics and carb depleted and havent even touched an AI in weeks... this is only 2/3 of the way, i am stepping it up now- double time...
will post up my workout as soon as these vids upload :evil:

i am not slowing down... if anything im progressing at a better rate than the beginning...
 
friday... 3/18/11
squats... 2nd to last heavy squat session before my meet next sat...
warmup 8x135, 4x225, 1x315, 1x355
work
7x5x370...
YouTube - 7x5x370 set 1

YouTube - 7x5x370 set 2

YouTube - 7x5x370 set 3

YouTube - 7x5x370 set 3

YouTube - 7x5x370 set 5

YouTube - 7x5x370 set 6

YouTube - 7x5x370 set 7
ok, after watching the vids myself, i am moderately happy with this... i missed depth on about 10-15% of these, though they were all not bad, only a couple blatantly high... i have 10x3x390 next, then i will just do some light front squats one day next week, and then the meet on sat... my planned opener will be 402, which was my 3rd attempt the last time... hoping to hit somewhere around 450 on the 3rd, i hit that in knee wrap a ways back, so hopefully i have progressed enough to get it raw... honestly, the judges seem to be a little more leniant on depth on your 3rd attempt if it is really close...

bench
warmup 10x45, 5x135, 2x1x185
work
1x205
2x1x215
2x205
2x5x185
cgbp
5x135
2x5x155

honestly those squats are wiping me out... at least at the meet i will have about 2-3 hours between squat and bench, so that should help... also from the high volume of squats my left elbow and shoulder have been sore, and im feeling shakey benching after them... if i match my meet best 225 i will be happy, but would love to hit more... planning on opening light with 215 to keep me in the meet, 2nd 225, 3rd 230-235 depending on how i feel

superset circuits...

db fly/chest db presses
2x(8x30's/5x50's)

db pullover/2 arm oh tri ext/1 arm oh tri ext/db low chest raise
10x45/10x45/5x30ea/12x15's
8x80/8x80/8x25ea/12x15's

side delt raise
10x20's

straight bar tri pressdown
10x40
10x50

20 min sauna, yoga hold, streatching, some pushups...
not sure what my opening DL will be, probably go 480, 500, 520 ...will do some pulls tomorrow to get a better feel of where im at... so if i get all my lifts were looking 450, 230, 520, 1200total @148... should make weight without cutting any more than i already am, weighed in today @152 on a scale that may be a bit heavy...

yes, chalk and hate...
 
much respect from a lot of good bro's in here... thank you, this will help me push harder through the last month...

saturday... 3/19/11
squats
warmup 8x135, 5x225, 1x315, 1x365
work
4x3x390
2x390 failed 3rd
2x390 +light knee wraps, failed 3rd
at this point im just spent... the goal was 10x3x390, and at this point my form is breaking down after the first couple reps, so i decided to do some heavier singles to get a feel for those weight i will be attempting saturday...
1x405 light wraps
1x425 heavy wraps
0x430 ...at this point im just beat, only 4 hours sleep, 2nd consecutive day squatting... hopefully i can at least hit a meet best next weekend, i will be well rested and fresh for each lift...
zerchers
5x225
3x275
1x315 off the bottom of the rack, form much improved...

rack pulls
standing on step, bar on lowest rack, 1inch below knees, no belt
3x275
1x315
1x405
1x455
1x495
add belt
1x515
minus step, bar 1 inch above knees
1x525
1x535
0x545, had a solid grip on it, so that wont be an issue, just shy of lockout by a hair... would get this fresh for sure...
2x495
add step, bar 1 inch below knees
2x5x405

barbell rows/cambered preacher curls superset
2x(5x135/5x75)
1x185/5x75

pullups/db curls/hanging twist superset
3x(5xbw/8x30's/20per side)

low pulley row, wide grip
20x100

no time for sauna...
epsom salt bath @home, shaved legs... love the way i fill out when i get out of that bath, considering using it before my last set of photos, really brings out my vascularity... im thinking it gets the water into the muscles and not so under my skin???
this next week will be lighter workouts, more fasted cardio, and then the meet on the 26th...
will hit bench first on monday to get a better picture of where i am on that when im fresh... will probably do front squats and lunges for legs... also some box jumps...
 
really loving these epsom salt baths... wish i would have started these years ago...
a looong 11 hour shift of lifting cases of frozen chicken all day... actually thinking about UPPING my calories... :evil: ...and expecting to get leaner anyways... every day is an improvement, couldn't be happier with how things are going...
time for some serious sleep.
 
monday... 3/21/11
bench press
warmup 12x45, 5x95, 3x135, 1x160
work
3x185
1x195
1x205
1x210
1x215
2x3x185
3x190
3x195
3x200
1x210
1x215
3x185
cgbp
2x5x135
5x155
2x1x185
1x195

box jumps
3x10steps+top
3x12+top
3x14+top
3x15+top
3x16+top
3x17+top
2x3x16+top

db bench press
5x50's
3x65's
3x70's
3x75's
3x80's
2x3x85's

circuit...
goodmornings/oh squat/st. mil. press
10x45/20x45/10x45
10x95/10x95/5x95

pistol squats
2x5xbw

low db chest raises
2x15x15's

pushups and yoga holds in sauna, 10min...
tanning after workout, have a 'practice' spray tan scheduled for thursday to see how the color looks, so she has time to make adjustments if needed...
ready for war at work tonight, everyone calling out sick again lately... packed some extra food...
lower back a bit stiff... should loosen up as this week will be lighter lifting until sat's maxes...
more fasted cardio if it isnt raining...
 
destroya you doing awsome bro. I cant belive the diff in you since the beginning of this.
Keep on bro, KTS and best of luck to you!
 
Yea man those arms dont look like chicken wings anymore! Great development there as well! (even though the back seems to be distracting people lol)
 
i have honestly never really given much effort into training my arms... tri's to some extent, because i enjoy doing dips...
but as far as bicep work, it has not been uncommon for me to only do maybe one set per week...
people have commented on my bi's at the gym, and a lot of the trainers have been asking my wife 'oh, so your husband is going to be a bodybuilder now?'... its not that i havent enjoyed this experience, but because of my genetics i think i will stick with more with the powerlifting when this is done...
...though i will probably keep doing some heavy curls in the rotation...
 
wed... 3/23/11
went in for light back and heavy bi's... may have fucked up though... im so damn mad right now...
rack pulls
2in. below the knees
5x135
3x225
1x315 this did NOT feel good at all for some reason... feels like i pulled somthing? not the worst it has ever felt... i dont think i was tight in the core when i went to pull it, and put too much stress on a certain part...
been stretching it, sat in sauna, have put some medicated muscle rub on it... hoping it will feel better for this weekend... regardless, i will continue with the meet and do my best...
i have minor pulls fairly often and they tend to heal fairly quick...
will put some ice on it and get a good epsom salt bath tonight...

bb rows
2x8x135, no pain in the back with these...

goodmornings
5x45
5x135
5x185
1x205
2x1x225
these feel fine on my back... its somthing small that i dont use much that hurts deep in there... its not skeletal, its some muscle very very low almost down to my tail bone... i have felt this before...

standing cambered bar curls
5x70
5x80
5x90

alt db curls
8x30's
8x35's
5x40's

cable double bi curls
12x30/30 then immediately,
8x40/40

hypers
10xbw

i will keep my back active, i really have no choice as i have to use it at work anyways... popped a couple vicodins, will try my hardest to get gooood sleep the next few night... i think it will be good for sat, i just get soooo pissed as i wanted to do a couple semi-heavier rack pulls to keep a feel for the weight...
still mad at myself...
will be taking some furosimide to make weight.... one tab should do as i am only a few lbs over... weigh-ins are 24hrs ahead, and then fri is my high carb day...
might try and bum a couple dbol's off my buddy to give me a little boost...
im supposed to stop the tren on week 10, and i have enough extra right now to last me past that point, so today i shot a 1.25mL's and friday i will see what i have left, but most likely i'll pin a full 2-2.5mL's and still have a couple shots left, which will put me right at the end of week 10... should be some fun time on sat pending my back health...
i will have a lot of family attending as they live in the area... often i am a crowd favorite at these events, i like to get them worked up into my lifts...
i may not post up again until after the meet... but videos will be taken, even of my bench lol
somehow i will get better at that... i just havent found the way...
CHALK AND HATE!!!
KILL THAT SHIT!!!

shackle the mind to be left on the cross/ when ignorance reigns life is lost
-Zack de la Rocha
 
post sauna today i was @151 ...scale may be off though, its like the one in the Dr.'s office, though last meet i ended up weighing-in 4 lbs light @144...
then by the time of the meet (18hrs later) i was back up to about 155...
though i am in much better 'bodybuilding' shape this time... lower bf and more muscle...
i dont think i would ever want to compete over 165's... i just have a frame that is so small, im starting to actually like the way i look at this weight... @165 6% if i were to ever get there, which im sure i could, i think i would look awesome...
its hard being a lightweight, because i dont look like much in clothes... especially being cut up like im getting...
looks arent so important to me though, this dieting is not for me... i like eating like a powerlifting much better...
 
moya said:
i have honestly never really given much effort into training my arms... tri's to some extent, because i enjoy doing dips...
but as far as bicep work, it has not been uncommon for me to only do maybe one set per week...
people have commented on my bi's at the gym, and a lot of the trainers have been asking my wife 'oh, so your husband is going to be a bodybuilder now?'... its not that i havent enjoyed this experience, but because of my genetics i think i will stick with more with the powerlifting when this is done...
...though i will probably keep doing some heavy curls in the rotation...
Click to expand...

Same here man, for the first four years of my training, I was all about performance....

And frankly I don't really view the biceps alone as a muscle practical for performance in any real world activity.

So I never worked them. And they grew to be extremely small compared to the rest of my body lol
 
liffalot said:
Same here man, for the first four years of my training, I was all about performance....

And frankly I don't really view the biceps alone as a muscle practical for performance in any real world activity.

So I never worked them. And they grew to be extremely small compared to the rest of my body lol
Click to expand...

stronger bi's allow you to go heavier on pulling exercises just as stronger tri's allow you to bench more. they are pretty practical if you ask me, and a chain is only as strong as your weakest link. plus isnt it cool to LOOK strong as well as BE strong. personally I think looks are more important than strength but thats just me. You can be as strong as you want but if look weak and you look like s*** who cares? thats just me though
 
lol... i have to strongly disagree with this bro... never in my life have i heard of any powerlifter ever doing curls as an assistance exersise for ANY type of pull...
sorry, but your reply only shows how much you know about the subject... my deadlift or row has never failed to increase because of a lack of curling...
it wont matter how much stronger someone looks than me... they will only make a fool of themselves when they step under the squat rack... this applies to the real world as well, and is the reason why i am the best worker at my job...
when i first started, after the general manager heard of my performance, when he first saw me the first thing he said to me was 'i though you would have been bigger'... i have put all the big guys i work with to shame... their looks have meant nothing, and im the one getting paid more...
 
moya said:
lol... i have to strongly disagree with this bro... never in my life have i heard of any powerlifter ever doing curls as an assistance exersise for ANY type of pull...
sorry, but your reply only shows how much you know about the subject... my deadlift or row has never failed to increase because of a lack of curling...
it wont matter how much stronger someone looks than me... they will only make a fool of themselves when they step under the squat rack... this applies to the real world as well, and is the reason why i am the best worker at my job...
when i first started, after the general manager heard of my performance, when he first saw me the first thing he said to me was 'i though you would have been bigger'... i have put all the big guys i work with to shame... their looks have meant nothing, and im the one getting paid more...
Click to expand...

I wasnt talkin about powerliftng lifts. More of like rows and pullups, stronger bi's WILL allow you to do more pullups and rows....its a fact. and even though your deads and rows have never failed to increase due to a lack of bicep training, how would you know that more bicep training wouldnt increase your lifts even more....when you stated yourself that you have never really given the bi's attention? Also ever heard of STAN "Rhino" EFFERDING? He's posted a 2,221 lb RAW total, just 29 pounds short of the ALL-TIME record thats stood since 1972. Just so you know that ranks him FIRST on the POWERLIFTING Watch Lifter Rankings and FOURTH in the WORLD on the POWER Rankings. And fyi He does some PRETTY F-IN heavy bicep training. So there you go, now you HAVE heard of a powerlifter that does curls as an assistance exercise. and dont try to say "that he's a bodybuilder" because clearly he is MUCH more successful in the powerlifting world. ps.....he looks pretty freakin awesome too. ;)
 
Nah I ain't about the appearance. Appearance vs. performance is really preference and I prefer to focus on the latter.

I get what you are saying though, Biceps are great for pulls, but thats why I said that biceps by themselves are not practical for real world application. You're talking about weightroom application and thats fine, even so, a pull up or a row involves so many other muslces that honestly the biceps alone aren't as important as they may seem. The same way that doing skullcrushers may not be practical in real world application either.

I may have misled you too; my biceps were hella strong, I just never did any excercises to isolate them and so they didn't ever really grow in proportion to the rest of the upper body if you catch my meaning.
 
^thank you...
lol @using efferding as an example and telling me not to say he is a bodybuilder... efferding is a PRO bodybuilder... of course he trains heavy bi's...
comparing genetic freaks is no way to go about proving anything here, as he is obviously an exceptionaly genetically gifted individual to whom many conventional training rules do not apply...
there are powerlifters that train bi's, just like there are bodybuilders that have very strong deadlifts... when you refer to 'pulling exersises' obviously the deadlift is the first excersise that comes into mind...
even then, bicep strength is generally not a limiting factor in rowing excersises, simply because doing those exersises alone gives ample bicep strength/growth to keep up...
 
Dam destroya hope the best for you man!
Very best of luck and skill at your meet man. You get your dam self warmed up real good tho bro.
Dont wanna see you gettin hurt at this point in the contest.
Im pulling for you Destroya!
You go Bro!
 
moya said:
^thank you...
lol @using efferding as an example and telling me not to say he is a bodybuilder... efferding is a PRO bodybuilder... of course he trains heavy bi's...
comparing genetic freaks is no way to go about proving anything here, as he is obviously an exceptionaly genetically gifted individual to whom many conventional training rules do not apply...
there are powerlifters that train bi's, just like there are bodybuilders that have very strong deadlifts... when you refer to 'pulling exersises' obviously the deadlift is the first excersise that comes into mind...
even then, bicep strength is generally not a limiting factor in rowing excersises, simply because doing those exersises alone gives ample bicep strength/growth to keep up...
Click to expand...

LOL this argument cracks me up. Thinking that being more well-rounded won't help you in your powerlifting/bodybuilding is just plain ignorant. It will help though in completely eliminating any intimidation factor that you hold over your competition. When I walk into the gym I don't give a second look to the guy rocking the 13 inch pea shooters struggling to put up 205, but when a monster walks in with 22s and starts repping out 350, you can bet me and just about everybody else in the gym is paying attention.

I have been following this competition and you are making some pretty good progress, but in my opinion not enough to justify the arrogance you have been showing lately. If I were you I would watch out for wcjcMr.O and lumberjack. You do have a pretty good back for your size and I give you credit for that, but have you seen the change those other two guys have made? You should look at some of the pictures of the other competitors before you get too cocky.
 
ok, that last dead would have been 523... forgot to write that... grip is all i need to work on and im there...
my wife pulls 225 for reps... off the floor, without training... no straps or belt or even chalk...
thank you rox and plj... sacrificed some kg's on my bench, but as far as meets go my squat and dead went up...
 
Moya I'm not sure if you use them, but I borrowed a pair of "Fat Gripz" from my buddy for like 10days and holy shiz do those things increase your grip strength! I think a pair of those and some CC grip trainers and you'd be set!!!
 
moya said:
ok, that last dead would have been 523... forgot to write that... grip is all i need to work on and im there...
my wife pulls 225 for reps... off the floor, without training...
Click to expand...

U got some impressive squats and deads man,that's why ur back is so impressive. I recently started doin some training with competitive power litters at the gym,and already noticing thicker muscle all over from heavy power moves. Keep it up man
 
playa123456 said:
LOL this argument cracks me up. Thinking that being more well-rounded won't help you in your powerlifting/bodybuilding is just plain ignorant. It will help though in completely eliminating any intimidation factor that you hold over your competition. When I walk into the gym I don't give a second look to the guy rocking the 13 inch pea shooters struggling to put up 205, but when a monster walks in with 22s and starts repping out 350, you can bet me and just about everybody else in the gym is paying attention.

I have been following this competition and you are making some pretty good progress, but in my opinion not enough to justify the arrogance you have been showing lately. If I were you I would watch out for wcjcMr.O and lumberjack. You do have a pretty good back for your size and I give you credit for that, but have you seen the change those other two guys have made? You should look at some of the pictures of the other competitors before you get too cocky.
Click to expand...
i never once stated that being well rounded would not help in BOTH sport done at the same time... im saying pulling is not really aided by doing curls... i guess that makes me arrogant then, thats fine..
i give credit where credit is due, i should not even have to justify myself by writing this...
im watching out for lumberjack... he lifts real weight for his size... he is cutting up well...
i back up my real lifts with video proof... these are highly ranked RAW lifts...
wcjc looks great, but started out looking great... hasnt really impressed me with any feats of strength or that much change... i could post vids of myself doing 70lb barbell curls... but what would be the point of that... i could post of vids of women doing rack pulls with 185...
dont go digging for dirt here, because i walk the walk and pay my dues...
im proud of everyone in this contest, though what is wrong with stating who i feel is in the lead...
 
RickO'Shea said:
Moya I'm not sure if you use them, but I borrowed a pair of "Fat Gripz" from my buddy for like 10days and holy shiz do those things increase your grip strength! I think a pair of those and some CC grip trainers and you'd be set!!!
Click to expand...
my grip seems to be hit or miss... i probably need to get somthing like that though...
in my log, i was pulling 535 from the rack about a week ago... though the hold is for a shorter length of time on those...
i probably need to get my grip up to 600ish for a good static hold, as im sure i could get much more than 523 off the floor... i want to get a pair of staps this week just to get a feel for where im at in raw pulling strength, then working on getting my grip stronger than that..
ive been doing some wrist curls, static bb holds and some reverse bb curls, but i will admit i could put more work into grip... i didnt think 523 would be an issue having pulled more from the rack the week before, especially with the pro bar we use at the meet... guess i was mistaken...
 
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