Moya's Log of Insanity

[moya]

OK, im getting an early start... but im going to actually stick to some tried programs this time...
i said some...
im doing smolov squat cycle, coan/phillipi deadlift cycle and the coan bench cycle...
ive trained a lot of volume with heavy weights before... not sure if this is stupid, but im giving it a try... to avoid overtraining i will be ditching all the accessory work on the deadlift cycle, and most for the bench cycle... smolov has no accessory work so it will remain intact...
my current pr's are 505 dead, 225 paused bench and 402 squat with only a belt...
my goals are a 545 deadlift, 250 bench and a 450 squat... if i have to do this 3 times to get those numbers i will be happy...
i will be eating enough to grow some, but i would like to be able to cut water to make 148 so i can attempt these lifts in competition, so i will probably try and keep my bodyweight near 160-165... currently 155 @5'5"...

monday... 12/13
squats
warmup, 135x5, 185x3, 225x3, 275x1
work, 4x9x285 made all lifts, last set moderately difficult

bench
warmup, 45x8, 95x3, 135x1
work, 2x10x160 made all reps, last few tough
cgbp, goal 2x10x140 only got 7, and 5 reps...
incline, goal 2x10x130... did 2x10x120 because of difficulty with last exersise...
later this day i felt like i had the flu, next day too... if my next bench workouts go ok, then i will blame it on that and keep going...

 

[moya]

wendsday... 12/15

deadlifts
warmup, 135x3, 225x3, 315x3, 365x1
work, 1x2x415 easy
speed deads off 3in. box, 8x3x325 went smooth...
i decided because i was taking out accesory work for the deads, i would do my speed pulls off a box to get a little more out of them

squats
5x7x300 by the 5th set i was getting the best depth, but getting pretty tired...

dumbell pullover
2x8x80... couldnt give these up...
its now wed late night, after work, and my legs dont feel too bad... i supposed next week after friday and saturday squats i may not be saying that...
bring the pain...

 

[C0LUMB0]

Good stuff bro. you should see some nice gains from this.

 

[SouthernLord]

Good fucking luck lol

I will definitely be lurking your log

I just finished up te coan DL program a few weeks back. I'd train on Monday and literally be shot out the rest of the week. I did add 30 pounds to my DL max and tripled my previous max by the end of the eight weeks. I also added a lot of weight to my GMs. It's a solid program for sure.

I'm considering the smolov jr for squats when work settles down.

 

[onesickgame]

gl man. Ill keep up to date with this.

 

[NBAfan#21]

Honestly if i was you i would drop the deadlift program for now because i can guarantee you wont be able to do it combined with the smolov squat routine. You will have better results that way too.

 

[Roxy722]

Hey Moya...I'll be following along too. Good luck!

 

[Tblock1]

sweet I will be following too!

 

[moya]

Honestly if i was you i would drop the deadlift program for now because i can guarantee you wont be able to do it combined with the smolov squat routine. You will have better results that way too.

i dropped the assistance work for the DL routine... but i would never not do deadlifts... i was already lifting sets of heavy tripples and squating the same, i am used to punishment...
at work all i do is lift, i was born to do this...
i may get better max gains on my squat without the dl's, but that would take the pain out of this...

oh, im also off cycle and dont plan on starting one until after this is over...

 

[JDid23]

i'll be following- keep up the good work

 

[moya]

friday... 12/17/10
light bench
warmup 45x8, 95x8
work 2x10x135 easy, good bar speed

squats
warmup 135x7, 225x3, 275x1
work 7x5x320
first set felt stiff, not as strong as next few sets either, probably needed more warmup, but was in hurry, driving to LA as soon as i finish typing this...
by last set i was tired, but have more in me, next workout tomorrow will be interesting...

weighted dips
2x10x45 not too hard

GRIP WORK
reverse curls/wrist curls sup. set
45x10, 45x20
65x5, 65x10

hammer curls
30x10 each alternating

weighed 156 after 20 min sauna

 

[moya]

my diet is pretty junked up right now... getting in my minimum protein for maintenance and a lot of extra carbs and fat... abs have been fading a bit since my cycle ended 5 weeks ago... im honestly not too concerned about it at the moment and am enjoying eating cookies and pies, most of which are homemade so not as bad as the junk made on an assembly line with tons of preservatives...
probably averaging about 3500 calories, during the work week my meals have been healthier and more planned out, chicken, yams, veggies etc...
the weekend anything goes right now...

im on vacation from work until the day after christmas, so my diet may not be back to normal until then, but i will be enjoying life and have plenty of fuel for lifting...

after the loading phase (first few weeks of smolov) of smolov, during the week where you do box jumps and shit and dont squat, i will probably do the assistance work for the coan deadlift routine...
that and box jumps and pistol squats on a half ball

 

[onesickgame]

friday... 12/17/10
light bench
warmup 45x8, 95x8
work 2x10x135 easy, good bar speed

squats
warmup 135x7, 225x3, 275x1
work 7x5x320
first set felt stiff, not as strong as next few sets either, probably needed more warmup, but was in hurry, driving to LA as soon as i finish typing this...
by last set i was tired, but have more in me, next workout tomorrow will be interesting...

weighted dips
2x10x45 not too hard

GRIP WORK
reverse curls/wrist curls sup. set
45x10, 45x20
65x5, 65x10

hammer curls
30x10 each alternating

weighed 156 after 20 min sauna

Looks like an intereting program man. May look into this at some point.

 

[moya]

all together, 8 years...
competitive powerlifting/serious lifting 4...

 

[onesickgame]

all together, 8 years...
competitive powerlifting/serious lifting 4...

remembered that from my thread. GL getting what ur going for man. Been a shit load of help to me.

 

[ExtraMile]

Awesome bro I've always wondered what your training was like. Good luck running all 3 programs at once, Im interested to see how it turns out.

 

[moya]

saturday... 12/18/10
happy birthday to my wife!
logging in from LA, nice to visit my old gym, LA fitness in La Verne...

squats
warmup 135x7, 225x5, 275x3, 315x1
work 10x3x340... these were not easy, i could have probably squeezed out a few more sets, so its nice to know i have more in me for the weeks to come...
streatched out really good in the dry sauna afterwards... my legs are already pretty sore...

 

[moya]

Awesome bro I've always wondered what your training was like. Good luck running all 3 programs at once, Im interested to see how it turns out.

honestly, ive never done programs like this... my old training went pretty much by just how i felt... im thinking i will do better with this...
my workouts used to be close to 2hrs, now they are barely 1hr...
my old workouts were lots of singles, too much assistance work... the squats now are more, but im deadlifting a lot less of a workload now...

 

[moya]

monday... 12/20/10
week 2
squats
4x9x300 harder on my cardio than muscles...

bench
2x10x160 solid
cgbp
2x10x140 challenging
incline
1x10x130 hard
1x8x130 failed-
almost completed bench workout, big improvement over last week though... for now i will continue, unless i start to miss more reps... bench is my weak lift so this is an acceptable workout...

GRIP WORK
static holds, mixed grip
315 10sec
405 10sec
455 7sec
2x495 2x5sec

reverse curl
15x45 straight bar

 

[moya]

yes... i added in that grip work because before my grip was limiting my deads... as i ramp those up later, my grip will have hopefully caught up, or exceeded what is required...
i do not feel worn out or tired- after saturday i did drink with my brother who just got back from switzerland... the next day i felt fine... i am looking forward to some big PR's and smashing these weights...

 

[Roxy722]

honestly, ive never done programs like this... my old training went pretty much by just how i felt... im thinking i will do better with this...
my workouts used to be close to 2hrs, now they are barely 1hr...
my old workouts were lots of singles, too much assistance work... the squats now are more, but im deadlifting a lot less of a workload now...

Great log so far. I love it when you can make a change and feel like you're doing just as much, if not more, and still be in the gym less time!

Enjoy the holidays! Plenty of time to diet after Christmas....at least that's what I keep telling myself.

 

[moya]

wednesday... 12/22/10
deadlifts
warmup, 135x5, 225x3, 315x3, 365x1
work 1x2x435 easy...
speed deads off 3in box (deficit)
8x3x355... good bar speed, not really challenging, but broke a sweat... 90 sec rest between sets is no problem here...

squats
warmup, 135x5, 225x3, 275x3
work, 5x7x320... made it!... first couple sets may have had a couple slightly high... last set has best depth... pretty long rest periods bewteen sets 3, 4 and 5... not too sure on what im allowed, will have to look that up later...

db pullovers
2x8x90 solid, not too difficult

dry sauna stretching

my legs are pretty swole right now... next week i will do squats before deads, as they are more challenging at this phase... an hour later now my legs are SORE...
...halfway through the first 3 week phase of smolov... im pretty confident im going to make all my lifts... i will definately do a video when i test my max on week 4...

 

[jiggagold]

u squat after deads, funk that noise brehsef

 

[moya]

^when the deads get challenging i will... but right now they are nothing compared to the squats...

 

[ExtraMile]

I deadlifted after squats on Tuesday and I liked it...

 

[moya]

thursday... 12/23/10

bored at home from being off work, decided to go to gym with wife and do some bullshit exersises...

20min. walk @2.5mph

concentration curls
2x8x25 each arm

ez bar curl
1x8x70
1x5x80

"pistol squat stretches"
5x10sec. each leg...
holding opposite leg out @bottom of deep squat on one leg, stretching...

21's
1x21x45

hanging from straight bar
double over
bw 20sec.
45x 28sec.
70x 16sec.
mixed grip
bw x65sec.

hammer curl
8x30 each

 

[moya]

friday... 12/24/10
light bench
2x10x135 pretty damn easy...

squats
warmup 45x5, 135x5, 225x5, 275x1, 315x1
work 7x5x340
this is getting very fucking challenging, depth was there... not super deep, but definately making parallel each rep...
KILLER LOWER BACK PUMP after set 5... this was not easy to work with, wanted to give up, cussed myself in the mirror... kissed the bar and chalked my back...

dips
bwx5
2x12x45 not too hard... not easy though...

extra credit...
db fly's
8x30
8x35

oh db tri ext
8x80

 

[moya]

OK... i am NOT going to attempt my saturday squats at home, no spotter, no safety pins... in cold outside weather too...
im going to push that workout back to sunday because the gym is closed... and then continue tuesday with the following week and be over one day.... not sure if we are closed new year's, hopefully not, otherwise im going to be off a bit... but i will adjust this during the switching phase and there shouldnt be anymore holidays to worry about... i feel a bit pussy not doing these at home tomorrow... maybe i will change my mind...
bench routine will continue as usual on monday...
if i shift workouts over, not sure how i will work deads in yet...
open to suggestions...

 

[ExtraMile]

happy christmas

 

[JDid23]

keep up the good work my man. squats are lookin really good- esp. considering i know you've always been more of a deadlifter

 

[moya]

merry christmas all!...

taking today off... will resume tomorrow with my 10x3x360, should be fun!
if i dont post up, i died in the rack...

 

[moya]

sunday... 12/26/10
warmup 45x10, 135x7, 225x5, 275x1, 315x1
squats 10x3x360
made it through somewhat easier than some of my other sessions... focused really well on pushing out knees/opening up the crotch... seems like it may have helped... got really good depth on some... made at least parallel on all...

i will do monday's routine as usual tomorrow to catch me up... the gym will be open over the new year's holidays, so i will not have any more issues missing workouts...
lower back felt good during and after workout... im thinking friday's severe back pump was a product of doing deads and squats together and only getting one day of rest... im considering ditching the 3in. platform on my speed pulls (which was extra anyways) because it puts more on my lower back... i can set them up better, more upright and get my hips lower if i pull from normal height...

i felt very fucking strong tonight... im pretty confident in some pretty big increases in my max... weighed in 160, post-sauna...

 

[moya]

monday... 12/27/10
squats
warmup 8x45, 5x135, 3x225x, 1x275
work 4x9x310
hard on my cardio, and definately harder on my legs... felt a bit nautious after 3rd set... took long rest, but completed...
this workout was meant to be done after a rest day, but i had to catch up, so im sure that is why it was so hard... also didnt get much to eat before lifting...

bench press
warmup 7x45, 3x95, 3x135
work 2x8x165 not too hard
CGBP
2x8x145 not too bad, some elbow pain, its been developing from holding the squat bar on my back i believe...
incline
2x8x135 made all lifts
this is the 3rd week bench routine and i am happy to say i completed it as planned, this is the first bench routine (besides light day) that i have made 100%...
wendsday should be fun

 

[Roxy722]

Moya...you're an animal! I've learned a lot from your log and I'm impressed with how hard you work!

Merry Christmas to you and all the best to you and your family in the new year. I'll be watching ya!!

 

[moya]

Moya...you're an animal! I've learned a lot from your log and I'm impressed with how hard you work!

Merry Christmas to you and all the best to you and your family in the new year. I'll be watching ya!!

thank you, Merry Christmas...

i went back to work sunday from my 9 day vacation... sunday wasnt too bad... last night though, we were really busy and i was on my legs over 12hrs, lifting a lot... they are swole and sore now... im trying to get in a lot of calories today so i can recover for tomorrows workout... try and get in a little nap before work, but the kids are still on winter break...

 

[moya]

wendsday... 12/29/10
deadlifts
warmup 5x135, 3x225, 2x315, 1x405
work, used belt for first time on deadlift cycle
1x2x465... somewhat challenging... could do this for sets of 3 before, im guessing the squats are taking their toll...
speed pulls
6x3x380 good bar speed, fairly easy...

squats
warmup 3x135, 2x225, 1x315
work 5x7x330
great depth, maybe one or two reps total slightly high, some deep ones on the last set... my legs hurt! and we are busy at work... believe it or not this wasnt the hardest squat workout ive done on this cycle... im going to just murder a big PR next week...

 

[moya]

friday... 12/31/10
light bench...
w/u 45x12
work 2x10x135

squats
7x5x350
hard as hell...

dips
w/u bwx10
work 2x8x70

 

[moya]

keep up the good work my man. squats are lookin really good- esp. considering i know you've always been more of a deadlifter

i have always been more of a deadlifter... yet this year i feel that may change

 

[moya]

saturday... 1/1/11
squats
warmup 10x45, 5x135, 5x225, 2x275, 2x315
work
10x3x370 very difficult...
got smashed for new years last night... had to fight through the first few sets... gained momentum throughout the workout and got better depth by the end...

extra credit
grip work
static holds
225 10sec
315 10sec
405 10sec
455 8sec
495 5sec
515 tore callous...

bent over rows
6x135, 3x185, 3x225
db pullovers
8x95 not hard
8x100 hard
1x110 im done...

FINISHED 3 WEEK 1st PHASE OF SMOLOV!!! missed NO reps... cant wait to test my max next week...

 

[Tblock1]

Sweet work! Your log is awesome reading

 

[moya]

Sweet work! Your log is awesome reading

thank you...
im scared for my deadlift workout this week though... its a double with 495, which will be a PR... at least i wont be squatting on monday so i will get more rest...
im going to test my squat max on friday or saturday and i will post videos of my attempts... im pretty sure im going to be good for close to 450...

 

[moya]

monday 1/3/11
week 4
bench
warmup 9x45, 5x135, 2x155
2x8x175
CGBP
2x8x155
incline
1x8x145
1x7x145... failed last rep... it is sad when you miss such a light bench that you can lap the bar, stand up with it, hang clean it and walk it back into the incline bench rack...

GRIP WORK
reverse bar curls
8x45
5x65
wrist curls
12x65
8x85
8x95
static db holds
2x10seconds x100's
2x8sx120's
2x5sx120's

 

[moya]

UPDATE
there may (or may not, not sure yet) be a change to my routine soon...
Needto has agreed to sponsor me for the EF body transformation contest!... i have never done 'bodybuilding' before, but i find this a great opportunity to make myself known in the industry and further my other goals such as opening a gym, personal training and even possibly eventual sponsorship for my powerlifting... i eat like an asshole, and i can still get abs fairly easy, so i know i have it in me to do this... im not sure if he is going to have me change my routine or not... hopefull just add some vanity lifts like curls and calt raises... but i just thought i would throw this out there so if he has me do anything different im not pussying out on the smolov...

 

[Tblock1]

UPDATE
there may (or may not, not sure yet) be a change to my routine soon...
Needto has agreed to sponsor me for the EF body transformation contest!... i have never done 'bodybuilding' before, but i find this a great opportunity to make myself known in the industry and further my other goals such as opening a gym, personal training and even possibly eventual sponsorship for my powerlifting... i eat like an asshole, and i can still get abs fairly easy, so i know i have it in me to do this... im not sure if he is going to have me change my routine or not... hopefull just add some vanity lifts like curls and calt raises... but i just thought i would throw this out there so if he has me do anything different im not pussying out on the smolov...

Aha I knew it! I knew there would be some excuse to get out of the smolov. Ususally it's something like: "My goals are changing I dont really care about my squat that much." But this is a clever excuse.

 

[moya]

well, he hasnt told me i cant continue it yet... but you have to understand his sponsorship pays my way, including supplementation, which is already a lot... but i have a good chance at winning $3500 plus prizes... its just not somthing i can pass up... plus it is a step in becoming 'known' in the industry...
hopefully he lets me finish up the smolov at least... it is only 8 more weeks, and i dont think it would hurt... i will still be maxing out this friday night... i will warm-up and my 'opener' will be 405...

 

[Tblock1]

well, he hasnt told me i cant continue it yet... but you have to understand his sponsorship pays my way, including supplementation, which is already a lot... but i have a good chance at winning $3500 plus prizes... its just not somthing i can pass up... plus it is a step in becoming 'known' in the industry...
hopefully he lets me finish up the smolov at least... it is only 8 more weeks, and i dont think it would hurt... i will still be maxing out this friday night... i will warm-up and my 'opener' will be 405...

I know I was just kidding haha! Good luck with whatever you do

 

[moya]

well believe me, my year-end goals still stand...

 

[jiggagold]

NOOO, youre going to be doing girly bodybuilding lifts!! Anyways thats kinda sick breh, Im sure youll do well, keep squatting and deadlifting tho.

 

[moya]

wendsday... 1/5/11
deadlifts
warmup 5x135, 5x225, 3x315, 2x405, 1x455
goal 1x2x490 FAILED...
result 1x1x490... broke floor on second rep strong, but just stalled at the knees... grip wasnt the issue though...

speed deads
5x3x410 decent bar speed

walking barbell lunges
10x135, 8x185, 4x225
db rows
2x5x100
1x5x120 used straps
db pullovers
5x100, 5x105, 2x110
preacher curl
10x50
hammer curl
5x30 each arm

not sure what to think about the missed rep... the next workout includes power shrugs, and increased volume, but less weight... i think i will just continue with the program and see what happens by week 10... if i dont hit my goal of 545, hopefully i can at least get some kind of PR...
cant wait to test my max squat friday night!...

 

[ExtraMile]

I was looking at that transformation contest, looks cool but pricey lol... Should give some good motivation though...

Which way are you going to go? Bulk up and get bigger or cut down and get super lean? Or try to do both?

 

[moya]

im going to be needto's gimp... whatever he says i will do, but i have gained a bit of fat this holiday season, and i can get lean fairly easy... im thinking a 'lean bulk' would be best...
i plan on turning some heads in april...

 

[Roxy722]

Looks like we're gonna be teammates! Looking forward to it!

 

[moya]

friday 1/7/11



well, a whopping 3lb PR on my raw max... failed an attempt at 435... not in a good mood about all this right now, however im being told this is good because i am now 3 months off cycle and have not lost any strength, although i have gained some weight...
maybe i should have been more conservative with my attempts...

 

[ghettostudmuffin]

Make sure your side spotter with the camera calls depth for ya.

Not trying to be a dick, but that looked a "tad" high.

Still a good lift, but wouldn't want to see you called on depth at a meet.

Before anyone says I'm a dickface I'm just lookin out for ya.

Nice job. Looks like you're squatting roughly 2.5x bodyweight which is pretty effin sweet. I've got to squat about 625 to equal your current squat so I've got about 150lbs to go lol.

 

[moya]

it would honestly probably get reds as an opener, and whites as a 3rd attempt... at least that is the way i see the judging go at most USPF meets...
there are lifts a lot higher that pass in other feds...
im not happy with my performance at all, but like i said above, 3 months post cycle, and i was on test tren mast for 20 weeks...
i did squat 425 in heavy knee wraps, just didnt feel like posting it up because that is not a PR in knee wraps... then i did a bunch of lunges with 225, box jumps and my light bench workout 2x10x140... and dips...

 

[moya]

monday 1/10/11 week 5
bench warmup 10x45, 5x135, 2x160
work 2x5x185
cgbp
2x5x160
incline
2x5x150
made all planned reps for bench workout...

box jumps
5 jumps per set
bw: 10 steps high+platform top,11,13,14,15
+25lbs: 10 steps high, 12
+45lbs: 10 steps high
bw: 12,14,15

walking db lunges
did these to get some grip work in
2x5x80 per leg
reverse straight bar curls
12x45
8x65

leg press tosses
exploding and letting the platform leave your feet at the top...
2x5x3plates per side
one legged leg press tosses
1x3x2plates per side... didnt like these, they hurt my knees when the sled comes back down and i catch it...

 

[the.gladiator1987]

damn bro only benchin around 245 after a test/tren/mast cycle for 20 weeks? What was ur bench before?

Either way ur squats are impressive for such a low bodyweight. good job bro. Also did u decide if ur gonna do the transformation contest?

 

[moya]

damn bro only benchin around 245 after a test/tren/mast cycle for 20 weeks? What was ur bench before?

Either way ur squats are impressive for such a low bodyweight. good job bro. Also did u decide if ur gonna do the transformation contest?

im not a good bencher because of body mechanics and leverage, not because im weak... and my cycle dosages per compound are a bit on the low end...
however i can do dips with 90lbs for reps, dumbell pullovers with the heaviest dumbells in the gym...
what gets me is i have really long arms for my frame... my technique is even probably better than most... i just suck at bench... my best in competition is a paused 225... best in gym is 235 no pause...
needto sponsored me, i will be doing the contest and i plan on winning...

 

[jiggagold]

You sure your technique is good on bench? You know it is a full body exercise? Even when I don't bench, I can hit 225 for one after a long lay off because of baseball and I only weigh 185.

 

[moya]

im pretty sure my technique is solid... next time i bench big i will take a video of it, but you will also see the riddiculously long path of travel the bar has...
225 is still 150% of 148 if you look at it that way... @185 you are still 2 weight classes above me... if i took off time i would be around a 200 bench...
im thinking the only way to overcome this is to gain bodyweight...

 

[jiggagold]

oh i didnt know you were that light, thats pretty good man, youre a light weight strong motherfucker

 

[the.gladiator1987]

damn a 1.5 BW bench is legit bro, always forget how little you weigh. I am lucky to have my arms be kinda short. but im a horrible deadlifter so its a double edged sword.

Def gaining some BW will and might be the only option to a big bench for you...i did 315x8 but im at 207 right now...also on a lot of shit ATm lol

 

[moya]

ok, a week behind on this log so here goes...

wendsday 1/12/11
deadlifts
warmup, 8x135, 4x225, 2x315, 1x405
3x3x435 grip was hard at first, made some adjustments 2nd and 3rd set and it was no prob...
speed pulls
3x3x355 good speed...
power shrugs
3x5x305 these got my traps pretty sore...

box jumps
3 reps per set, set indicated by steps used:
bw: 10 steps +top, 13,13,14,15,16,16,17
+45lb: 10,12
+25lb: 12,13,14

dumbell pullovers
5x80
5x100
3x110
2x110

db rows
2x8x120

reverse curl
10x45

 

[moya]

friday... 1/14/11
light bench
2x10x140

clean and jerks
2x135
1x155
1x185... wanted to do more, but didnt bring my chalk, wife moved it because baby was getting into it...

leg sled
8x8plates per side
5x9pps
5x10pps
drop set, 5 reps each weight
9,8,7,6,5,4,3plates per side

box jumps
5reps per height
bw: 10steps +top,13,15,15,16,17,17
+25lb: 12,13,14,15

bw: 20jumps x 15steps +top...

dips
2x10x45

 

[moya]

monday... 1/17/11 week 6
bench press
warmup 5x45, 5x95, 3x135, 1x175
2x5x190 not easy, made it...
CGBP
2x5x170 im doing pretty well with these
incline
goal 2x5x160
set 1. 3+1
set 2. 3+1
make up set. 2reps
these were very hard, im thinking because i have been working a lot at work and using my shoulders lifting, they have been a bit more fatigued... the +1 is just a re-racking, waiting 15 seconds and going again...

box jumps 5 reps per height
bw: 10steps +top,12,14,15,15,16,16
+25lb: 11
+45lb: 11
+70lb: 10 this was a lot of weight to jump with!

GM's
5x135
5x185
3x225
2x250
1x275, form not so hot on this one...

front squats ATG oly style
5x135
5x185
3x225
add light wraps and belt
1x275
1x295
0x315... not sure what happened here... just got tired i think...

 

[moya]

ok, got with needto about the body transformation contest... he dosnt have me doing a specific routine, so i think i can continue with these programs... if i miss lifts, fuck it i miss lifts, but i will be going on cycle soon, and what does that mean... well i should be able to gain strength imo, so this is all good...
i will be adding in a few isolation moves starting immediately
a few sets of curls and calf raises for starters... see how much energy i have once the cycle gets going...
i havent asked needto yet, but there is a PL meet i was looking at doing at the end of february, may continue with that...

diet started 2 days ago... found some cream cheese lemon bars my wife made the other day... almost going insane not being able to eat them...

 

[Tblock1]

Awesome moya the strength seems to be coming along nicely! When is the 315 bench?

 

[moya]

250 is the goal on this run... 6 more weeks on that...
315 would be nice by the end of the year... still im not sure that will happen without signifigant bw gain...

 

[C0LUMB0]

Great log bro...good progress too.

 

[moya]

wendsday... 1/19/11
deadlifts
warmup, 5x135, 5x225, 3x315, 1x405, 1x435
1x2x465... kinda ugly form on second rep...
speed pulls
3x3x380
power shrugs
3x5x330

db pullover
8x80
8x100

box jumps, 3 reps per height
bw: 10steps +top
now using bar instead of plate, to reduce momentum...
45: 8,9,10
65: 8,9
85: 7,8,9
100: 7,8

preacher curl
10x55
5x76

concentration curl
5x30/arm
8x25

21's
21x45

pullups
bw: 8, 5
+25: 1 ...finished...

 

[moya]

friday... 1/21/11
light bench press
2x10x145

db pullovers
5x80
5x100
3x110

walking barbell lunges
15 steps per legx135

leg sled
strip set from hell,
10 plates per side down to 5,
didnt count reps... rolled off the machine into the fetal position when i was done...

did some misc shoulder iso moves, for some reason i didnt write them down at the time...

 

[moya]

monday 1/24/11
squats
smolov intense phase begins...
3x265
4x305
3x4x345
5x345.. last rep was a bit high imo...

bench press
this was a disaster...
i was supposed to do,
bench 2x5x200
cgbp 2x5x175
incline 2x5x165
and only managed...
bench
3x200
2x195
cgbp
2x5x170
incline
4x155
5x135
dont know if this is from my diet, doing squats first, overtraining or what... but i will go back a week next week and do that workout over again before i try this one again...

pistol squats
bw: 8, 3each leg
bar on front: 3, 1
65inc bar: 1
85": 1/2... only got with my left leg...

arnold press
4x45
5x50ea arm

 

[moya]

wendsday.... 1/26/11
deads
1x490, was supposed to be 2x...
speed pulls
3x3x410
power shrugs
2x5x355

squats
i took out a two sets here... missed a couple reps... hopefully when the tren kicks in i can make it through these workouts...
was supposed to do...
3x245
3x285
4x325
3x3x365
2x5x345
first 3 sets were easy...
then only did
3x365
2x365
5x345
...glad i got the opportunity to start a cycle right now... even though im not taking in a lot of carbs, i think i can turn this around...
next week i will do bench from the week before, i will repeat the deadlift workout and i will make sure i get all my squats in...
this diet really blows btw... im so craving pizza right now... but im determined to get through this, i can already notice differences in the mirror, and the cycle just started two days ago, the diet about a week ago...
OK tomorrow morning i will be doing yoga with the wife... did it last thursday for the first time, forgot to mention that in here...
i will come back to the gym for my squats later on in the evening after i get a bunch off food in me... thats another thing that makes it hard for me, is i workout first thing in the morning, and i usualy only have time for a shake, but lately for the diet i have been scrambling a doz. egg whites and some turkey bacon before the gym, and a banana...
a little moody with the wife tonight she noticed...

 

[ghettostudmuffin]

Diets suck. Trying to lift heavy let alone squat heavy on low carbs sucks.

I feel ya.

 

[moya]

btw.... the gear im using is Gentleman's Club Anabolics... this stuff is absolutely pain free... it came with injection instructions to ease the pain, i didnt even follow them and i still cant feel where the oil is...
my wife noticed im a little grumpier than usual... that is a mind over matter thing for me...
can feel the tren today... did morning fasted power yoga with the wife, will go back later for squats and will post up my results later...
will be home tonight to watch the lakers stomp the kings in HD...

 

[the.gladiator1987]

damn bro might be overtraining/diet but im pretty sure it wont matter now that ur on the cycle, id keep doin what ur doin. Try to get more complex carbs in early in the day, and maybe take a pre w/oto get more focused on the workout. I know when i took jack3d (which is needto's N2KTS) i would set up the weights for my next exercise on my rest period between my sets. I would superset squats and bench because i felt like i had to do something lol i hated waiting for the next set

 

[moya]

friday 1/28/11
bench (did first, squat rack was busy with half-squatters...)
2x10x145 felt easy... strength feeling better today
squats
4x265
4x285
5x4x325
sunk them all deep... last rep paused in the hole a good moment and exploded with it...
this is Gentleman's Club tren backing me up!
iso work*****
front squats
5x185
5x225
2x275 not hard, should have tried a 3rd...
push press
5x135
3x155
superset front, side delt raises
10x20's each exersise
30 sec rest
10x15's slow contractions
OH tricep ext
10x60
6x85
one arm each,
10x20 slow contractions
db incline press
10x45's
6x60's
good luck to everyone else in the body transformation comp... you will need a miracle to win thanks to my sick mind, and guru advice in diet and juice from my friends needto and zed...
also a big shoutout to my wife... thank you babe for helping with all my meals and putting up with all the time im putting into this... it is becoming a full-time job... i could not do this without the help from her or my friends here...
looking almost at my best already with this killer diet... and the cycle is only beginning!!!

 

[moya]

ok guys, im going to jump ship on the smolov and other routines... i PROMISE i will do smolov later this year when i run another cycle, and when ALL i am doing are squats... but with this body transformation contest going, i cant be training solely as a powerlifter, and there are only so many hours i can spend in the gym...
i will be training by instinct like i have in the past...
more front squats, because they make my quads look better...
more deadlift reps with 400+....
less back squats will be what i mainly take away... i have learned a lot from these programs and will implement what i can... but because of the sponsorship and the prize money, i have to change my goals for the moment, and that will mean i have to sacrifice a lot of time into this...
it is becoming a full time job eating, training and logging this event...
i feel sad to have to bail on the smolov, but like others reccomended before i will get better results from it if ran alone, and i will do that later this year... hopefully after the memorial day weekend event in venice beach im planning on...
anyways... i will also be doing fasted cardio in the am per needto... so that should be miserable!!
ok todays workout...
wendsday 2/2/11
deadlifts
warmup
7x135, 3x225, 2x315, 2x405, 1x445
work
1x495 with belt
no belt
3x410
3x425
3x455 hitched last rep a bit
power shrugs
2x5x355

front squats
8x135, 4x185, 1x225,
add knee wraps
3x275

barbell rows
2x8x135

cambered bar curls
8x60
6x70

concentration curls
8x25 per arm
8x25 after 10 sec rest

cable cross curls
12x20/20
12x20/20

rear delt cable cross
15x30/30
8x40/40

lat pulldowns
slow up, explode down...
10x115
10x100 was a dropset...

low pulley row
20x50

check out my gallery...
will have second week pics up on friday... took them today, and i tell you there is a huge difference already...

 

[moya]

friday my wife will be with me...
we will do fasted yoga at 830am...
then later we will do a weight workout in the pm...
i will have her video some of my lifts... might try and do a drop set from hell on the leg press ...but i promise somthing good...

 

[moya]

http://www.elitefitness.com/forum/anabolic-steroids/moyas-log-insanity-90-day-transformation-edition-733715-3.htmlOK friends... big update in my other log on the anabolic forum... please take the time to check it out... im putting a lot of time into this and need all the support i can get...
i have a lot of new training videos posted...
here is the link to my log, the vids and pics are on page 3, and i will be continuting my log on that forum for the most part now...

 

[moya]

^there are a lot of new updates in my new log on the anabolic forum...
smashed a deadlift PR, 14x405... there is a you tube video of that on the other log mentioned in the post above, on page 5 or 6 i believe...
diet is doing good... last night looked very vascular after work...
i think i have a pretty good shot at winning this thing...