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<- pbRocco's Smokeless Wardance Ride to Size ->

carlsuen said:
wow.. ur upper body strength is amazing when compared to ur DLs and squats.. sure wish i was like that..

nice journal btw.. :)

yes, in some respects i think its very true.....my upper body blows up compared to my lower.....however, i do think i probably need to redo my lower body maxes....esp. DL's and squats.......those are estimates based on my lifts the past month and a 5rep max i did a little while back.....after last night, i felt like i could def squat more, but again, my deads just plain suck.....i need to strengthen my back before going all out.....it always seems to tweak after DLs
 
ok, so i want to re-max my deads and squats which my dumbass should've done last week.....i don't "feel" from my lifts that its much stronger, but maybe a little.....

so when should i do that? tomorrow i can probably do squats as just part of my routine on the side real quick.....maybe sunday i'll max my deads....that might give me enough time to recover for next wed w/o
 
pitbullrocco said:
ok, so i want to re-max my deads and squats which my dumbass should've done last week.....i don't "feel" from my lifts that its much stronger, but maybe a little.....

so when should i do that? tomorrow i can probably do squats as just part of my routine on the side real quick.....maybe sunday i'll max my deads....that might give me enough time to recover for next wed w/o
it realy depends on how heavy you have been going recently... and how your back and knees feel up to it... if you feel ready... go for it... i dont think it would hurt your wed workout if you max squats tomorrow....
 
ok, so i didn't do my ab workout yesterday evening. for several reasons, the main one being i wanted to be at least 90% today for a squat max (PR time) and i was feeling um, 'gaseous'.

but i did do my AM cardio on empty....thats gotta count for something :)

diet for Thursday 10/12:
cals - 3350
fat - 113 (30, 27, 55)
carbs - 302 (fib 57)
protein - 302

cals burned = 2988
cals eaten = 3350
cal balance = 362

i had a ANPB craving and knew i was gonna go a little lower on carbs, so i ate from the jar.... ah oh! at least i hit a cal excess!!! yah.

today is FRIDAY the 13th!! everyone stay safe! it is 40 degrees F outside here (in texas nonetheless), so it looks like work from home today with limited outsideness. hope my boss don't call the office!! :rasta:

10-4 over and out
 
that means squatting in 40 degree wind chilled air......hmmm....maybe have to move the old sawhorses inside today.....
 
Friday 10/13

weight - 166.5 @ 10.5%
start - 6p
end - 7:15p

(ramped to try for a new max on squat today)
squat - 205x5 , 225x5 , 245x5 , 265x5 , 275x3 , 205x8
bench - 135x5 , 165x5 , 195x5 , 215x5 , 235x5 , 195x8
rows - 60x12 , 75x8 , 90x8 , 110x5 , 130x5 , 90x8
weighted dips - 3x10
bb curls - 60lb , 3x15
pushdowns - 60lb , 2x20

so i estimated pretty closely on hitting that squat....that is a PR in bold, but not by much....i got 3 with good form, but knew that any more would compromise technique. man my legs suck. #1 goal = +100lbs on squat :evil:

the bench is getting up there....i should have a PR next week on that. 235 wasn't bad at all.....just a little rough on my right wrist which is all fooked up.

the rows i scaled down a bit based on monday's session.....however i felt stronger and did a few more reps than planned....lol
all in all, good workout

diet:
cals - 3429
fat - 61 (15, 11, 33)
carbs - 413 (41 fiber)
protein - 307

cal burned - 3071
cal balance - +357
 
Saturday - 10/14

5g's glutamine, 5 Incinerate custom caps, E/Y, 100mg DHEA, then.......

9am cardio - 30 min, HIIT

Ab workout:
Weighted Planks (35lb) - 2 x 30 seconds
1 arm d.b. deadlifts (40lb) - 2x10 (each side)
DB ball crunches (20lb) - 2x20
Bicycle - 2 x 1 minute (man, these are rough towards the end)
Hanging Knee Raises - 2x25

diet - 30/30/30 plan:
cals - 3393
fat - 119
carbs - 295 (38 fib)
protein - 292

cal burned - 2996
cal balance - +397
 
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i had something interesting happen to me last night.....it was about 11:30p and i was winding down....i had already heard some rustling outside my house by this time but didn't freak out too much....anyway, i went to the kitchen to put some ice in my water "siphon" when i clearly heard something right outside my dining room window. now that window is open along with 2 other windows in my house.....my dog also heard it and his nose went up in the air sniffing like crazy, his hair on his back spiked up and he went crazy at the window.....i thought WTF!!! first thing, hide the goods....

then immediately, i slammed open the front door and looked around the edge of the porch and sure enough, there were two people scurring away from my house crossing the street (i live on a corner). all i could tell was they were wearing all black and had flashlights on.....i let them cross the street and they started flashing their lights on the house across the street which nobody lives at. i finally yelled at them "HEY, can i help yous two?"....at this point, i realized they were cops. well, they walked back over and quietly told me there was a call about "suspicious activity at a yellow house in the area and there are so many yellow houses around here". well its true, there's like 5 yellow houses surrounding me, but my house is straight up WHITE. i made that point and said "sorry to bother ya'll, i'll let you go back to work".

at this point, i went inside and turned off all the lights, tv, monitors, all lights and just sat in my recliner. sure enough, not even 30 minutes later, my dog starts going crazy at the window again.....as well as the dogs (about 5 of them) next door....they always go mad if someone is walking around outside.....then all of a sudden, i see a fucking flash that lights up my whole fucking living room like a fucking picture was taken.....now you can't really see much through my blinds, but WTF!! they were peaking through my fucking windows!! WTF!!

i got scared as fuck then and thought, shit its a raid.....my dumbass has been smoking with the windows open and someone caught a whiff....man, i wanted to go flush my stash down the toilet, but i just couldn't move....i was frozen stiff......all the while, my dog was just going insane.....then of course, my mind starts racing and seeing things that probably weren't there.....i heard someone at my opened window in my bedroom.....the dog was running back and forth through my house.....all up until about 1:30am, it all seemed to die down....the dogs next door finally stopped.....my dog stopped.....OH, shit, it was also about this time that i heard a police siren coming from up the road.....but it wasn't one of them siren's they blow when they're pulling someone over, it was a wierd siren that i've never heard before.....a really fast studdering siren.....well, it went past my house about a block and then just stopped. this shit is fucked up.....

does that sound like something the cops would do to try to bust me smoking or something? thats the only thing i can think about.....

in the name of paranoia, i went out first thing this morning and inspected all my window sills and screens, etc.....nothing was cut/damaged, no wires inserted, no small camera's, etc.....still, WHAT SHOULD I DO IF THIS HAPPENS AGAIN??

:worried:
 
LOL....lay off the ganja, brother, you're paranoid. Unless you're a big-time dealer, I can't imagine the cops taking such measures to bust you smoking a J in your living room.......to kill the curiosity, I suppose you can call the police station and say you're a local resident and were inquiring what the commotion was and if there is any reason to be concerned.
 
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