The Endurance Nightmare - FFQuads Log

[FFQuads]

History

I’m 30 years and a Firefighter and EMT-I. About 10 years ago, at 160 lbs., I got into endurance training and was running, swimming, and some weight training. After doing that for about 3 years, I found myself interested in getting bigger. I stopped the running and swimming and started eating and lifting more. I’ve been weight training for size since then. In the past when I cut down, I still did my running and now cycling. For the last 10-12 weeks I’ve been on the 5x5 workout plan and loved it. I tore my lateral hip flexor about 4 weeks ago and have not been training my DL or squats so my workout weight may lack quite a bit. It still hurts some but I’ve been training it for the last week and it’s getting better. I now am going to go for total endurance for the next 6-9 months. My reason for this is I’ve been offered a job for a huge Fire Department and will have to go through there Fire Academy all over again (6 month Academy).

Goals

175 lbs.
315 Bench
405 DL
405 Squat
3 mile run in 20 minutes
Cycling at an average 23 MPH for 50 miles

Past PR’s

235 lbs.
345 Bench
495 DL
530 Squat
7 miles in 42 minutes @ 160 lbs.
Cycling at an average 23 MPH for 40 miles @ 185 lbs.
I can’t remember swim times…..it’s been a long time

Current Stats

5 ft. 7 inch.
210 lbs.
29 inch legs
19 inch. arms

Diet

I'm really sick of this shit so this is how I’m going to do it. Eat 6 times a day, 300 grams protein, (till weight drops more) carbs. - I really will not watch and see how it goes; cals. should be around 3000 a day, and if I want pizza, etc. I’m going to eat it. I’m really just burned out on diets. The cardio should be enough to loose the first 20 lbs…..I hope.



Here is my new workout. Let me know what you think. The rep/sets are high but a good change for a while. I might do a 20 rep. workout starting in about 8 weeks or so….we will see how this goes. All weight shown are current except DL and squats. I will have to take those a bit slower. I’m going to start here and hold as much strength as possible while loosing weight and adding the cardio. A timed rest of 3 minutes in between sets…


Monday
Deadlift 8 315
8 335
8 355
8 375
8 405
Pull-ups 8 BW
8 BW+10
8 BW+20
8 BW+30
8 BW+30
Row 8 185
8 205
8 225
8 245
8 265
Bench 8 245
8 265
8 285
8 305
8 315


Tuesday Cycling for 2 hours

Wednesday
Squat 8 315
8 335
8 355
8 375
8 405
SLDL 8 315
8 325
8 335
8 345
8 355
Incline 8 225
8 235
8 245
8 255
8 265



Thursday Cycling for 2 hours


Friday
BB Press 8 225
8 235
8 245
8 265
8 275
Shrugs 8 325
8 345
8 365
8 385
8 405
CG Bench 8 225
8 235
8 245
8 255
8 265
Chin Ups 8 BW
8 BW
8 BW
8 BW
8 BW
Crushers 8 105
8 125
8 145

Saturday Run for 30-45 minutes

Sunday off

 

[SgtSlaughter]

I was hoping you'd post up a log

Too bad it's for endurance... you strong lil' fucker!

1 ideer... wouldn't a Squating day be better to do before a Cycling day?

 

[pitbullrocco]

congrats on the job offer

sucks to have to do 6 more mos

 

[FFQuads]

I was hoping you'd post up a log

Too bad it's for endurance... you strong lil' fucker!

1 ideer... wouldn't a Squating day be better to do before a Cycling day?

I know, but I need to get my cardio in top condition for this Academy. They only took the top 120 people from over 3000 so this job is a "once in a life time" offer. As for the squat day falling before and after the cycling days.......I really don't know. It seemed to work ok last time but maybe I would do better if it was set up a different way??? We will see..

 

[FFQuads]

congrats on the job offer

sucks to have to do 6 more mos

Thanks. It sucks even more that there is always a small possibility I might not get it. Fucking Civil Service jobs... I should be good to go...

 

[BiggT]

I'm subscribed.....for anybody unfamiliar w/ cycling, 23 MPH for 50 minutes is the real deal.

 

[SgtSlaughter]

I know, but I need to get my cardio in top condition for this Academy. They only took the top 120 people from over 3000 so this job is a "once in a life time" offer. As for the squat day falling before and after the cycling days.......I really don't know. It seemed to work ok last time but maybe I would do better if it was set up a different way??? We will see..

Wow! Yes, congradulations bro!! Very selective ... AL should throw you a tits and beers party

Oh ok... If it worked last time why mess with it. Just an ideer

 

[al420]

Fuck this moron - he is an Endurance Athlete if that is even a real term. Maybe you should trade your dick in for some new cycling shorts - I bet a dick really gets in the way of the bike seat. Are you going to try and get a PR on sucking Lance Armstrongs pepe?

Good luck doucebag. I hope you realize that all that cardio is bad for you - I mean you can only bench 325x8, DL 408x8, and Squat 405x8....Dog shit numbers from a dog shit person (even if your DL and Squat numbers are way down due to you injury)

 

[FFQuads]

biggt - I hope your reading that right?? Yes, 23 MPH for 50 MINUTES is hard but I'm going for 23 MPH for 50 MILES...... Puking on a bicycle is great fun!

sgt - The only thing Al will be "throwing" is his lunch up if he ever works out with me....hehe..

Alllllll - You are such an ass hole to me. Like I ever messed with your log talking shit...lol. Lance is not my type. I like heavy wide ass big gut guys like yourself! Remember what happened last time you talked shit to that huge gay guy in the rocker room. Shit, I can't even talk about it. It makes me so sick. Why no short jokes? P.S. Are you still busy being a horrible friend?

 

[FFQuads]

Today AM weight 214 lbs.

Felt pretty good about the bike ride. The hip only hurt when I stood up on the pedals. I left the house around 9:45 AM and it was about 50 degrees F. Not that cold for you northern peoples but pretty chilly for me. I'll ride till about 40 degrees and then I'm a big It was a little hard with the added weight I'm carrying and a 10 pound pack. I averaged 18 MPH for 2 hours... I'm ready for the gym in the morning...

I'm adding some pics from about 5 months ago at 185 lbs. and some more from about 2 weeks ago at 220 lbs. Some stuff to look back on and compare.

 

[al420]

Well lets see.........Your legs are small, no real arms or shoulders.............looks like your wearing panties.

I think your going to look pretty sick shortly. BTW - I think you look better in the heavier pics!

 

[BiggT]

That's even more impressive, lol, I misread and thought 50 min.

I'm not plat, but from what I can see of the pics, you're pretty well jacked up, ridiculous quads, man.

 

[FFQuads]

Al - Thanks man! I got those panties last time I was at your house. I really like to have a good look through your wifes stuff when ya'll aren’t there....lol....

biggt - Thanks for all the support. It's really cool what Photo Shop can do these days...hehe

 

[al420]

I tried to get Bunny to enlarge the pics but they came out too blurry - email them to me so I can post them up for non-plats.

 

[*Bunny*]

That's even more impressive, lol, I misread and thought 50 min.

I'm not plat, but from what I can see of the pics, you're pretty well jacked up, ridiculous quads, man.

Yeah he is... good lawd, after al's lovely comments I did NOT expect that.
FF were those pics THAT size when you loaded them or did you shrink them?

Do you want me to post them larger? They may be blurry if I have to enlarge them though...

 

[SgtSlaughter]

Do you want me to post them larger? They may be blurry if I have to enlarge them though...

I'll work some magic if ya want... holler at cha neighborhood gangstah.

 

[al420]

I'll work some magic if ya want... holler at cha neighborhood gangstah.

Just do it - FF wants to be seen

 

[SgtSlaughter]

FF Quads

 

[SgtSlaughter]

I did it quick.

Tried to size up your frame to be equal... lol...didn't work out EXACTLY.. but deff see how much meat you put on man!

Too bad you're going for 180lbs now... you can do it though, ridiculous cycling!

 

[al420]

Damn - you have lost some serious fat brother. Maybe cycling isn't just for douchebags anymore.

 

[FFQuads]

You are all sick in the head. Bunny - thanks........Al - thanks.....Sarge - thanks but man you have way to much time on your hands. We need to get together a fuck some chickens or I can just email you a video of myself, wife, and dog trying out "new things" last weekend.

 

[SgtSlaughter]

bro that took me if timed... probably 1.75 minutes

I actually posted it first and i messed it up, lol...not sure if anyone saw it.

lol..and i copied your head part from the first one just threw it on the other one and sized for general viewing.

 

[FFQuads]

bro that took me if timed... probably 1.75 minutes

I actually posted it first and i messed it up, lol...not sure if anyone saw it.

lol..and i copied your head part from the first one just threw it on the other one and sized for general viewing.

Just messin' with yah. I like it, and my wife is sitting here laughing her ass off at how big I got. She thinks I look like I real idiot.

 

[SgtSlaughter]

Just messin' with yah. I like it, and my wife is sitting here laughing her ass off at how big I got. She thinks I look like I real idiot.

If you got hella stronger than it's ok... you probably squated -110lbs though after, right?

 

[al420]

Tell your wife to shut up until she is squatting like a real person. She can't even finish a fucking oreo..........

 

[pitbullrocco]

thats some mad cycling right there.....you aint worried about muscle loss?

 

[FFQuads]

thats some mad cycling right there.....you aint worried about muscle loss?

Of course I'm worried, but I want to go into this academy a fuckin' cardio god. After next year when I'm at my duty station I can always put the size back on if I want to.

 

[FFQuads]

Today AM weight 215 lbs.

Friday:

Smith BTN BB Press
8 x 225
8 x 235
5 x 245
6 x 255
8 x 225
Shrugs
8 x 325
8 x 345
8 x 365
8 x 385
8 x 405
CG Bench
8 x 225
8 x 235
8 x 245
7 x 255
7 x 265
BB Curls
8 x 85
8 x 105
8 x 125
7 x 135
7 x 135
Skull Crushers
8 x 105
8 x 125
8 x 145

All in all a pretty nice workout. I over shot BTN presses and paid for it. I had to drop the weight back down to finish. I'm amazed sometimes that just moving the bar to behind my neck makes for a tuff push. Close grip bench was a little harder that it should have been. Don't really know why. I'm going to stay away from chin ups till I can do it without it feeling like I'm going to pull just about all the muscles in my shoulders. I did BB curls and that worked great. As soon as possible I will be setting up a home gym. All I need is a nice power rack, bench, and weight. I love it!! No more fucking machines...

 

[FFQuads]

Today AM weight 218 lbs.

Monday:

Deadlift
8 x 315
8 x 335
8 x 355
8 x 375
7 x 405
Lat pull-downs
8 x BW - started with pull-ups...
8 x 190
8 x 200
7 x 210
6 x 220
Bench
8 x 245
8 x 265
8 x 285
8 x 305
8 x 315
Rows
8 x 185
8 x 205
8 x 225
7 x 245
7 x 265

Good workout! My body weight felt a little heavy on the pull-ups so I finished with lat pull downs. I hate that... My bench felt great but I got some guy to "spot" me on the last two sets and he just could not keep from helping some. At 305 lbs. I told him not to touch it at all unless I stop moving it. I had to keep telling him to "let me do it". At 315 lbs. I told him again, but I think he was just afraid that if I got stuck he would be fucked. I did 6 myself then he started pulling just a bit and I just let him do it. I just gave up trying to tell him to stop it. My leg felt pretty good on the DL. Maybe about 80%??? I had a long weekend at work so I never got my run in. That's ok, I need to loose some more weight before I really get into that anyway. I worked 48 hrs. straight....

By the way.....diet was shit this weekend...

 

[Gymgurl]

Good luck on your goals!

 

[SgtSlaughter]

you need to wipe some ass sweat in the middle of the bar where he spots it next time, lol... that may deteer him a bit

Nice lifting

 

[al420]

Looking good bro. I hope you slashed the spotters tires.

 

[FFQuads]

No. I think I might ask him if he will come home with me to get his little ass fucked in. That would change him forever. People just don't seem to like that sometimes. Oh.......and a class on spotting........

 

[FFQuads]

Today AM weight 216 lbs.

Tuesday:

Bike ride today was good. I kept a pace of 18.7 mph for 2 hours and really had more in the tank. I'm going to just take it slow for about 4 weeks then start really pushing for time. My cardio seems to be pretty good which I was not expecting. My legs on the other hand burn like hell half the time. Really strange??? Squats are tomorrow...

 

[SgtSlaughter]

that's a crazy pace bro!

Burning maybe because they're not used to the work yet maybe?

 

[FFQuads]

that's a crazy pace bro!

Burning maybe because they're not used to the work yet maybe?

They burn because they are pieces of shit, and if they keep it up I'm going to make them pay for it. lol

 

[al420]

Today AM weight 216 lbs.

Tuesday:

Bike ride today was good. I kept a pace of 18.7 mph for 2 hours and really had more in the tank. I'm going to just take it slow for about 4 weeks then start really pushing for time. My cardio seems to be pretty good which I was not expecting. My legs on the other hand burn like hell half the time. Really strange??? Squats are tomorrow...

WOW - maybe when you get back to Austin Lance Armstrong will let you suck his dick.

Poor legs............

 

[FFQuads]

Today AM weight 216 lbs.

Wednesday:

Squat
8 x 315
8 x 335
8 x 355
8 x 355
7 x 365
Incline
8 x 225
8 x 235
8 x 245
7 x 265
5 x 275
SLDL
8 x 315
8 x 325
8 x 335
7 x 345
7 x 355

I had to workout while at work today. The fucking incline should be called a shoulder press. It's one of those really old ones that stick straight up in the air. It felt good so I pushed the weight a little. The squats on the other hand are going to be slow coming back. That right leg still hurts bad when I push up so I'm going to keep it really light for a while. Diet was good till we had to go spend $900 on Halloween candy for the stations. Long story short.....I ate some....alot...

 

[al420]

Candy is good for you. Did you hear different?

Nice workout...your squat numbers look fine - what were you squatting on the high end on your 5x5?

 

[FFQuads]

Candy is good for you. Did you hear different?

Nice workout...your squat numbers look fine - what were you squatting on the high end on your 5x5?

Squats were around 500 lbs. x 3 towards the end of the 5x5 on Fridays. That was about as high as I got. I love candy...

 

[FFQuads]

Today AM weight 219 lbs.

Friday:

I missed my bike ride yesterday so I made it up today. I will be at work tomorrow so I will have to lift there. No big deal but I hate getting a day behind. The bike ride was good. Averaged at 18.6 mph in a crazy wind so I was happy. Dec. 1st I will be going for my first all out timed ride. Till then, it's just spinning...

 

[FFQuads]

Today AM weight 217 lbs.

Saturday:

DB Press
8 x 80
8 x 90
8 x 100
8 x 110
7 x 120
Shrugs
8 x 325
8 x 345
8 x 365
8 x 385
8 x 405
CG Bench
8 x 225
8 x 235
8 x 245
8 x 255
7 x 265
BB Curls
8 x 85
8 x 105
8 x 125
8 x 135
7 x 135
Skull Crushers
8 x 105
8 x 125
8 x 145

Quick workout. We had a fire in the AM so I was a little weak. More later...

 

[FFQuads]

Yesterday AM weight 214 lbs.

Monday:

Deadlift
8 x 325
8 x 345
8 x 365
8 x 385
8 x 405
Lat pull-downs
8 x BW - started with pull-ups...
8 x BW
8 x 200
7 x 210
6 x 220
Bench
8 x 245
8 x 265
8 x 285
8 x 305
6 x 315
Rows
8 x 185
8 x 205
8 x 225
7 x 245
6 x 265

Yesterdays workout was easy! It was over before I knew it!

Today AM weight 215 lbs.

Tuesday:

I'm at work today and had to do some different cardio. I did sprints on the treadmill. I hate that fuckin' thing! I would much rather be sprinting outside anyday! I did a slow run for 10 minutes, then up hill sprints for 30 seconds, and then walk for one minutes.....repeated for 20 minutes. Made me sick......love it!

 

[pitbullrocco]

rock n roll on losing lbs

killer shrug reps too......i gotta try that one day not.

 

[Gymgurl]

Whats your diet like right now??

 

[WoNderWoMan25]

Hi,

I'm not a big fan of the treadmill either because I end up bored, but esp. in the cold weather my stupid arthritis kind of flares up, especially if I go long distances on the road. Do your shins/knees/ankles know the difference between pavement and the treadmill?

 

[FFQuads]

Whats your diet like right now??

Diet is not that good. I'm just plain sick of diets! Something like this....

6:30 AM
Two scoops whey protein, 1/2 cup oats, and one fruit.

9:30 AM
Either bar with one fruit or 1/2 cup oats and 5 egg whites

12:30 PM
Sometimes pizza, whole wheat pasta with 6 oz. lean meat and 1 cup veg, or just whatever I think I can get away with.

3:30 PM
Two scoops whey protein, 1/2 cup oats, and one fruit.

6:30 PM
Same as 12:30 PM...

9:30 PM
Same as 9:30 AM.....

 

[FFQuads]

Hi,

I'm not a big fan of the treadmill either because I end up bored, but esp. in the cold weather my stupid arthritis kind of flares up, especially if I go long distances on the road. Do your shins/knees/ankles know the difference between pavement and the treadmill?

For sure!! Most new treadmills are built to improve impact. They are much better on your shins/knees/ankles. I don't run long distance but I found that sometimes going to the high school track and running can be fun. Nice and soft and sometimes a GREAT view....

 

[al420]

I like Pizza.

 

[SgtSlaughter]

For sure!! Most new treadmills are built to improve impact. They are much better on your shins/knees/ankles. I don't run long distance but I found that sometimes going to the high school track and running can be fun. Nice and soft and sometimes a GREAT view....

I absolute love my old highschool track... 1/4 mile oval ... latex red track.. mmmm, feels good

 

[WoNderWoMan25]

I absolute love my old highschool track... 1/4 mile oval ... latex red track.. mmmm, feels good

Doesn't it? My HS played football, lacrosse, and field hockey at a stadium with a synthetic track & infill turf field ... My condo happens to be .8 miles away, and I love it - It's a quick jog there, then I have access to the 1/2 mile track & the bleachers. My knees like it too

 

[FFQuads]

Today AM weight 213 lbs.

Wednesday:

Squat
8 x 315
8 x 335
8 x 355
8 x 355
8 x 365
Incline
8 x 225
8 x 235
8 x 245
7 x 265
7 x 275
SLDL
8 x 315
8 x 325
8 x 335
6 x 345
7 x 355


Nice and simple. I'm going to need to do something about these workouts in 6-8 weeks. They are to long! It just takes me to much time. I'm going to set-up some crazy 20 rep. workout at the end of the year I think. I really miss passing out in the gym and shitting my pants! My squats and DL need to come back a bunch still. I'm just affraid my leg will not make it still....

 

[pitbullrocco]

Doesn't it? My HS played football, lacrosse, and field hockey at a stadium with a synthetic track & infill turf field ... My condo happens to be .8 miles away, and I love it - It's a quick jog there, then I have access to the 1/2 mile track & the bleachers. My knees like it too

ahh....and now your moving away? i bet you'll miss that.....

 

[enigma4dub]

inspiring stuff keep it up!

 

[al420]

Nice and simple. I'm going to need to do something about these workouts in 6-8 weeks. They are to long! It just takes me to much time. I'm going to set-up some crazy 20 rep. workout at the end of the year I think. I really miss passing out in the gym and shitting my pants! My squats and DL need to come back a bunch still. I'm just affraid my leg will not make it still....

I always enjoy a good puke after a 20 repper. I can only do 225x20x1 and i am toast and puking. I think once a little pee pee came out - not sure.

Your Squat numbers really are shitty - if I were you I would just quit the gym and find a new hobby b/c your going nowhere fast. If not you will just continue to embaras yourself, your wife, and your son. Hell, me.......

I love to spot meathead guys doing heavy SLDL's. Can't wait till your back in Austin............

 

[FFQuads]

I always enjoy a good puke after a 20 repper. I can only do 225x20x1 and i am toast and puking. I think once a little pee pee came out - not sure.

Your Squat numbers really are shitty - if I were you I would just quit the gym and find a new hobby b/c your going nowhere fast. If not you will just continue to embaras yourself, your wife, and your son. Hell, me.......

I love to spot meathead guys doing heavy SLDL's. Can't wait till your back in Austin............

Maybe some 315 squats x 20 for 3 sets...........

 

[WoNderWoMan25]

ahh....and now your moving away? i bet you'll miss that.....

On to bigger & better... I'm told it's like that in Texas...

Gotta keep reading this log ... was inspired to sign up for my second BIKE FOR CANCER CARE race ... Last one I did with a killer hangover headache, so I'm gonna try again.

 

[FFQuads]

On to bigger & better... I'm told it's like that in Texas...

Gotta keep reading this log ... was inspired to sign up for my second BIKE FOR CANCER CARE race ... Last one I did with a killer hangover headache, so I'm gonna try again.

I love riding the bike! I might start doing some sprint racing this next summer.

 

[al420]

I love riding the bike! I might start doing some sprint racing this next summer.

Didn;t know they had that event in the Special Olympics

 

[FFQuads]

Didn;t know they had that event in the Special Olympics

Don't make fun of my wife. She looks nice and that's all that matters.......right???

 

[FFQuads]

Today AM weight 215 lbs.

Thursday:

Workin' a little over-time today. I'm stuck at work for 48 hours. I did something pretty fun today! This shift will do anything to get out of going to the gym, so we did not go! I put on my bunkers, airpack, mask, and dragged our "rescue manikin" about 50 ft. Then I walked 100 ft. and dragged him back the other way. I did it for 20 minutes and my only rest was when I had to change out air bottles. It was great practice and hard work. These guys up here already think I'm a bit "different"......

 

[fortunatesun]

I bet if you got them their own Briana inflatable doll to play with they'd feel differently.

 

[FFQuads]

I bet if you got them their own Briana inflatable doll to play with they'd feel differently.

I would not mind a bit having one myself!!!

 

[pitbullrocco]

um, i'll take one of those too.......

so how's the fire academy coming along?

 

[FFQuads]

Today AM weight 216 lbs.

Friday:

BB Smith Press (front)
8 x 205
8 x 225
8 x 245
7 x 255
6 x 265
Shrugs
8 x 325
8 x 345
8 x 365
8 x 385
8 x 405
CG Bench
8 x 225
8 x 235
8 x 245
7 x 255
6 x 265
Chin ups
8 x BW
8 x BW
8 x BW
7 x BW
7 x BW
Skull Crushers
8 x 105
8 x 125
8 x 145

I was unable to sleep well last night at the station so I really didn't have it in me today. I did everything but it all seems so heavy.

 

[FFQuads]

um, i'll take one of those too.......

so how's the fire academy coming along?

I don't start till March 2007.

 

[FFQuads]

Today AM weight 214 lbs.

Saturday:

No cardio today! We had a big structure fire last night, and I was up till the sun came up fuckin' with it. I'm sure I got LOTS of cardio then. Stupid Taco Bell burned.....

 

[al420]

That is just plain sad

 

[FFQuads]

Today AM weight 215 lbs.

Monday:

Deadlift
8 x 325
8 x 345
8 x 365
8 x 385
7 x 405
Pull-ups
8 x BW
8 x BW
8 x BW
7 x BW
5 x BW
Bench
8 x 245
8 x 265
8 x 290
6 x 310
3 x 335
Rows
8 x 185
8 x 205
8 x 225
7 x 245
5 x 265

Don't really know why I went heavy on bench. I just felt strong and pushed it a bit. All the reps really makes it hard to push the heavy weight at the end.

 

[al420]

That workout would take me 2.5 hrs I think - you can always do so much. I personally think it is a set to much on each lift but fuck me anyways - DO NOT LISTEN TO THE FAT KID.

When I train w/ FF He does the First and Last set - it's pretty funny.

 

[FFQuads]

That workout would take me 2.5 hrs I think - you can always do so much. I personally think it is a set to much on each lift but fuck me anyways - DO NOT LISTEN TO THE FAT KID.

When I train w/ FF He does the First and Last set - it's pretty funny.

I think your right on! I need to drop a set but I'm really not sure how to re-structure the weight with each lift???

 

[al420]

I think your right on! I need to drop a set but I'm really not sure how to re-structure the weight with each lift???

Well that is b/c your not only short in size but also in brain power - kinda like a Mental Midget

 

[FFQuads]

Well that is b/c your not only short in size but also in brain power - kinda like a Mental Midget

You just keep your mouth shut when you talk to me!

 

[FFQuads]

Today AM weight 215 lbs.

Tuesday:

Rode the bike for 2 hours and averaged 19.7 MPH. I felt really strong the first hour but fell a bit behind and second. I should be in the low 20's soon!!

 

[FFQuads]

Today AM weight 214 lbs.

Wednesday:

Squat
8 x 315
6 x 365
6 x 405
6 x 430
Incline
8 x 225
6 x 245
6 x 265
6 x 290
SLDL
8 x 315
6 x 335
6 x 355
6 x 375

Thanks to Al420 and BigT I have changed my weight training a bit. I took a set away and moved the weights up and the reps down. Squats were a bit painful over 400 lbs. My leg is MUCH better but it's still there. I thought my squat weight was "ok" with a bad leg and my weight down some. I still really like the look of 5 plates on the bar.... I might change up a couple of other things. We will see. Guys, any ideas would be great!

 

[al420]

You are a beast brotha. I like the rep range and # of sets much better. How long did this workout take?

 

[FFQuads]

You are a beast brotha. I like the rep range and # of sets much better. How long did this workout take?

A little over one hour. nice....

 

[al420]

A little over one hour. nice....

Sounds good to go then - are you leaning out any that you can see in the mirror?

 

[BiggT]

How was the workout length? Did it feel quicker?

 

[FFQuads]

Sounds good to go then - are you leaning out any that you can see in the mirror?

I see very little change but my diet is not that clean. I'm eating lot's of carbs. I guess I would rather have the energy in the gym and doing cardio then suffer through low carb. diets. I'm sure I will loose the weight but I don't think I'll be really ripped.

 

[FFQuads]

How was the workout length? Did it feel quicker?

Yah! A lot quicker and much more fun. My leg is SUPER sore today. That muscle is still hurt but about 80% now. It slows me down some on leg day. I end up taking 4-5 minute breaks sometimes between squats. DL really does not bother it??? Of course, I fuckin' suck at DL's. How is it that I can SLDL 405 lbs. like it's nothing??? But, my DL is not really that high. I think I should be DLing over 600 lbs. by now but I'm not??? Sucks...

 

[FFQuads]

Today AM weight 213 lbs.

Thursday:

At work again and just rode the bike at the gym for 60 minutes. Boring, but my leg hurts and it felt good to move around a little.

 

[ChinkNasty]

Yah! A lot quicker and much more fun. My leg is SUPER sore today. That muscle is still hurt but about 80% now. It slows me down some on leg day. I end up taking 4-5 minute breaks sometimes between squats. DL really does not bother it??? Of course, I fuckin' suck at DL's. How is it that I can SLDL 405 lbs. like it's nothing??? But, my DL is not really that high. I think I should be DLing over 600 lbs. by now but I'm not??? Sucks...

same problem over here, I can RDL 365 but can only deadlift around 440?

 

[fortunatesun]

same problem over here, I can RDL 365 but can only deadlift around 440?

I noticed that in your log, wasn't exactly sure what to make of it.
Didn't stop me from making a couple of guesses though : you're a strong squater, I thought maybe you're not making a smooth transition from the first stage after initial leg drive? That everpresent core could be relatively weaker and you would possibly be overcompensating with the stronger bodypart. Also, developing speed and power in your pull might help. You could do either speed DL or Oly lifts like cleans, snatch, or high pulls.

 

[FFQuads]

Today AM weight 214 lbs.

Friday:

BTN BB Smith Press
8 x 205
6 x 225
6 x 250
4 x 275
Shrugs
6 x 325
6 x 385
6 x 425
7 x 475
CG Bench
6 x 225
6 x 250
6 x 275
6 x 305
Chin ups
8 x BW
8 x BW
8 x BW+10
7 x BW+25
Skull Crushers
8 x 105
6 x 155
5 x 175

I went up on weight way to fast on the BTN press and stalled on the last set. I was the only person in the gym when I did the CG bench so I was unable to go as heavy as I wanted to. I really wanted to do 315. I had the girl that works there spot me at 305. She was freaked out! I could see in her eyes that she really did not want to do it so I just stopped at that weight. I'm still feeling everything out so my weight sometimes seems lite and other times I crash with heavy weight on the last set. I still wish there was some way to know what weight to start with, move up to, and finish with.

 

[FFQuads]

Today AM weight 214 lbs.

Monday:

Deadlift
8 x 315
6 x 365
6 x 405
6 x 445
Pull-ups
8 x BW
6 x BW+10
6 x BW+20
6 x BW+25
Bench
6 x 245
6 x 275
6 x 315
6 x 335
Rows
6 x 205
6 x 225
6 x 250
6 x 285

Great workout today! I think I made a break through on DL today. I did it barefoot and felt a LOT stronger. My bench is feeling really good. Next time I bulk I'm going to be thinking about that 405 lbs. Now what should I do about this - I workout in a small gym and the owners mother helps run the place. After about 2 sets of DL she came in there mad as hell. Now keep in mind that I've been going there for 3 years and she has never acted this way....ever. She was holding one of the signs that's posted all over the gym which said "DO NOT DROP THE WEIGHTS!" She told me that I was mistreating the weights and might crack the floor. She was PISSED and I really did not know what to say. She's about 75 years old and nice as can be all the time. (exept this time) Long story short, she said that I better not ever do it again. I don't see anyway not to do it??? Really puts me in a bind. Should I look into another gym or should I tell her next time she comes up to me with that shit I will push her down and kick her head in???

 

[Gymgurl]

Just hug her and give her a big kiss and walk away

 

[FFQuads]

Just hug her and give her a big kiss and walk away

Sure, I like that but what about when I need to workout and I can't drop the weight on the ground. There is no way that I can stop that??? By the way......how was Sunday? Did you do it?

 

[FFQuads]

Today AM weight 214 lbs.

Tuesday:

I rode about 90% today for 1.5 hours and averaged 20.6 MPH. I'm going for a time 100% ride Dec. 1st so I will see what I really can do.

 

[al420]

I don;t get it - why is the weight stalled? Are you eating lots of shit? I am - fucking Haloween - now Thanksgiving - I'm fucked. Jess made a Turkey yesterday to practice and I killed quite a few 1/2 lb Turkey sandwiches last night.

Can;t wait to hear what happens w/ the old lady - more flys w/ honey I guess, but shit I hate people. If only you knew some old lady that liked to fight.....wait, you live in a tiny town in rural Texas so you probably do...well take her downt ot he gym and have her show them whats up.

I'm really impressed w/ your benching. This seemed to always lag for you, especially w/ the barbell, but now I see 405 down the road. That is just sick. Really proud of you....and your welcome for me showing you EF.

 

[WoNderWoMan25]

Now what should I do about this - I workout in a small gym and the owners mother helps run the place. After about 2 sets of DL she came in there mad as hell. Now keep in mind that I've been going there for 3 years and she has never acted this way....ever. She was holding one of the signs that's posted all over the gym which said "DO NOT DROP THE WEIGHTS!" She told me that I was mistreating the weights and might crack the floor. She was PISSED and I really did not know what to say. She's about 75 years old and nice as can be all the time. (exept this time) Long story short, she said that I better not ever do it again. I don't see anyway not to do it???

Have you read this yet? Sounds like this is next, lol....

http://wcbstv.com/topstories/local_story_305235233.html

Guy 'escorted' by police from a gym near me when he grunted during a 500 lb squat.

 

[FFQuads]

I don;t get it - why is the weight stalled? Are you eating lots of shit? I am - fucking Haloween - now Thanksgiving - I'm fucked. Jess made a Turkey yesterday to practice and I killed quite a few 1/2 lb Turkey sandwiches last night.

Can;t wait to hear what happens w/ the old lady - more flys w/ honey I guess, but shit I hate people. If only you knew some old lady that liked to fight.....wait, you live in a tiny town in rural Texas so you probably do...well take her downt ot he gym and have her show them whats up.

I'm really impressed w/ your benching. This seemed to always lag for you, especially w/ the barbell, but now I see 405 down the road. That is just sick. Really proud of you....and your welcome for me showing you EF.

Weight stalled??? Shit, I eat a lot and not always the stuff I should but it keeps me strong in the gym and on the bike. The weight will be moving down (I hope) but not that fast. I just enjoy eating and I'm burned out of diets. I still eat 65 million times a day and my protien is around 300 gram/day. I bet I'm eating around 4000 cals. a day??? I'm going to wait it out a bit and see if my cardio will take some weight off. If not, I'll go from there. I really don't know what to do about this gym problem. I might just do most of my training at the Fire Department and quit going. It pissed me off!! I thank you so much for showing me this website and talking me into something different! 405 lbs. would be LOTS of fun!!!

 

[al420]

Weight stalled??? Shit, I eat a lot and not always the stuff I should but it keeps me strong in the gym and on the bike. The weight will be moving down (I hope) but not that fast. I just enjoy eating and I'm burned out of diets. I still eat 65 million times a day and my protien is around 300 gram/day. I bet I'm eating around 4000 cals. a day??? I'm going to wait it out a bit and see if my cardio will take some weight off. If not, I'll go from there. I really don't know what to do about this gym problem. I might just do most of my training at the Fire Department and quit going. It pissed me off!! I thank you so much for showing me this website and talking me into something different! 405 lbs. would be LOTS of fun!!!

I hear ya - I'm not eating enough and am eating too much shit but oh well....

On the gym thing I would just talk to the actual owner - isn't he the guy that was spoting you for a while?

 

[FFQuads]

Have you read this yet? Sounds like this is next, lol....

http://wcbstv.com/topstories/local_story_305235233.html

Guy 'escorted' by police from a gym near me when he grunted during a 500 lb squat.

I've seen that! That sucks....

 

[FFQuads]

I hear ya - I'm not eating enough and am eating too much shit but oh well....

On the gym thing I would just talk to the actual owner - isn't he the guy that was spoting you for a while?

Yah. I talked to him about it. He just laughed and would not answer the questions. I'm just going to keep droppin' that shit and see what happens. That guy is funny as shit. You would have loved listening to him tell me that I'm going to low on squats. "Stop going so low"

 

[*Bunny*]

I would talk to the owner and tell him there is no way to gently set the weights down sometimes and you're not doing it to be intimidating or obnoxious so to please reiterate that to his mother, but in a way where he'll be on your side knowing what you are trying to accomplish... he'll understand more than she will IMO based on her reaction and this guy actually spotting you before. It's not like you are a newbie disrespecting the place on purpose.

Nice job of the training though FF

 

[al420]

Yah. I talked to him about it. He just laughed and would not answer the questions. I'm just going to keep droppin' that shit and see what happens. That guy is funny as shit. You would have loved listening to him tell me that I'm going to low on squats. "Stop going so low"

He probably tells the same thing to his girlfriend when she is giving him head - he has no sense at all.

Deep is good - in all cases.

 

[Tweakle]

you should have given this journal a different name, I didn't click on it cause i was expecting a Kurz-a-thon of cable work and detailed descriptions of lengthy sessions on the stairmaster

the few times when I got told off for dropping weights I'd nod and say yeah yeah I'll do it more quietly next time, and keep dropping them. Then walk off leaving all the weights on the bar for the gym nazi to unload.

 

[FFQuads]

I would talk to the owner and tell him there is no way to gently set the weights down sometimes and you're not doing it to be intimidating or obnoxious so to please reiterate that to his mother, but in a way where he'll be on your side knowing what you are trying to accomplish... he'll understand more than she will IMO based on her reaction and this guy actually spotting you before. It's not like you are a newbie disrespecting the place on purpose.

Nice job of the training though FF

Thanks Bunny...

 

[FFQuads]

you should have given this journal a different name, I didn't click on it cause i was expecting a Kurz-a-thon of cable work and detailed descriptions of lengthy sessions on the stairmaster

the few times when I got told off for dropping weights I'd nod and say yeah yeah I'll do it more quietly next time, and keep dropping them. Then walk off leaving all the weights on the bar for the gym nazi to unload.

That's good shit right there!!! I've really been training super sets on cable crossovers. Then I drop to my knees and do abs with the cable........and then I start really training those rear stomach muscles with some balance ball work while trying to curl one 22.5 lbs. DB 73 times. It hard, but I've got my diet in check..