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The Endurance Nightmare - FFQuads Log

Today AM weight 214 lbs.

Thursday (Wednesday workout):

Squat
8 x 315
6 x 365
6 x 415
5 x 435
Incline
8 x 225
6 x 250
6 x 275
6 x 295
SLDL
8 x 315
6 x 335
6 x 365
5 x 385

I'm a day behind. We had a grass fire yesterday and I never got my workout in. Went great today although the owner of the gym told me that I better not drop anymore weights. So, I don't see myself being there much longer cuz there gettin' fuckin' dropped. Sorry.... I have another gym I can workout in through the Fire Department. This log is turning into a strength training log I guess. I really like working out that way so it's better. My cardio seems to be keeping up and not in the way so if I can get close with my cardio goals while keeping lots of power that would be sick.
 
al420 said:
Everything looks really good. Whats on the plan for this weekend?
Click to expand...

I'll be at work tomorrow and nothing on Sunday. Shit, it's not like there is anything to do in this fucking town.... :blow: :blow: :blow:
 
sign me up for a mashed starfish blizzard too.. small towns suck, but at least it keeps you focused on your lifting when theres nothign else to do.

nice squatting, sir.
 
Tweakle said:
sign me up for a mashed starfish blizzard too.. small towns suck, but at least it keeps you focused on your lifting when theres nothign else to do.

nice squatting, sir.
Click to expand...

You got it bud! One starfish blizzard with extra cream on it's way! And yes, small town suck! I'm from the city and should be moving back next year. I can't wait!
 
Today AM weight 213 lbs.

Saturday (Friday workout):

Front Shoulder Smith Press
8 x 225
6 x 255
6 x 275
3 x 295
Shrugs
6 x 325
6 x 385
6 x 425
6 x 475
CG Bench
6 x 225
6 x 250
5 x 275
2 x 285
Chin ups
8 x BW
8 x BW
7 x BW+10
6 x BW+25
Skull Crushers
8 x 105
6 x 155
5 x 175

My workout was shit today! No strength and I totaly missed my CG bench. I don't get it?? Last week I did something like 10-20 lbs. more and got it 5-6 times. I had a PR on incline Wednesday and today I can barelly lift shit. I guess I just had a bad day. It's been a long time since I've really felt weak in the gym. Not fun...:worried:
 
enigma4dub said:
how would you gauge your overall fatigue level right now?
Click to expand...

Pretty bad. I just don't feel like I have anything to give today. Two days ago I was killing it and felt really good. Strange....
 
enigma4dub -
I feel yah! I might take Monday off and workout Tuesday. This week is going to be crazy because I'll be out of town for about 5 days for turkey day. I'm going to get some workouts in but I'll miss some for sure.

Al420 -
Your mother is a ho and I love the way your dad looks when I ass fuck his little hole in. I'm thinking about taking up a new hobby.......ass fuckin'

ps...
The belt a straps are in the mail.
 
No workout today. I'm taking an extra day off. This weeks will be hit and miss anyway so it works out well. I will lift tomorrow...
 
FFQuads said:
Pretty bad. I just don't feel like I have anything to give today. Two days ago I was killing it and felt really good. Strange....
Click to expand...
You've been pushing hard for 4 weeks you fuck.

Good thing, take an extra day off.

You may have to become a cardio bunny :worried: lol
 
sgtslaughter said:
You've been pushing hard for 4 weeks you fuck.

Good thing, take an extra day off.

You may have to become a cardio bunny :worried: lol
Click to expand...

Cardio bunny? What's that? Would I have to have sex 17 times a day? If so, then I'm in!!!
 
FFQuads said:
No workout today. I'm taking an extra day off. This weeks will be hit and miss anyway so it works out well. I will lift tomorrow...
Click to expand...

Reads like: Loser day. I'm a huge pussy. This week I am being extra pussyish. Tomorrow I will be a man again.
 
I did things a little different today. After that poor CG bench I made my mind up to max bench today. I'm at work so I split the training up in the AM and PM. I did bench max in the morning. I must have just had a bad day the other day when CG bench went south. I got a PR on bench today! x 2 heheheh :evil: I should have started more heavy, but I had no idea I was going to be able to do it. I also tried 225 lbs. x as many times as I could in the PM. That was fun and I did a lot more then I thought I was going to be able to. (see below) After the max in the morning, I really did not think I had much left tonight but I guess I had some more. I think if I tried it really fresh I could get another 6-10 reps. I'll try it sometime soon...

Today AM weight 213 lbs.

Tuesday (Monday workout):

AM
Bench
10 x 135
5 x 225
4 x 275
1 x 355....easy!! PR!! yah
1 x 365 PR....wow...more???
375 = fail, but the guy that spoted me said I had it and he helped just a touch??? Maybe next time.

PM
Deadlift
8 x 315
6 x 365
6 x 405
5 x 450
Pull-ups
8 x BW
8 x BW
8 x BW
7 x BW
Bench
24 x 225.....lol...lot's of fun and talk about "hit a wall"
Rows
6 x 205
6 x 225
6 x 250
6 x 275
 
24 reps at 225 is excellent. If you practiced it for a few weeks, you'd be good for 30 or so I'd bet.
 
BiggT -
Thanks! It was a lot of fun and I did much better than I thought I could. I was feeling like shit after that bad CG bench.

Al420 -
I can't wait to get back and kill that 405. That would be insane for me. I can't believe I was benching 315 5 months ago. This training and tech. has made me much stronger.

Tweakle -
Thanks man! Your lifts are to high for me right now but maybe next year I can play a bit in your weight class. lol...

Everyone have a great turkey day!
 
Today AM weight 218 lbs.

Monday:
As you can see I've put some weight back on due to eating my ass off during the holidays. Most is water....I hope. I ended up not getting much lifting in cuz I got sick a couple of days ago. I'm now on meds. and hopefuly I'll be back in the gym in a day or two. I just refuse to workout while sick. I used to do it and it got me no were really quick. I'll be at the house doing nothin' today and maybe tomorrow.
 
al420 said:
You still coming this weekend? Can we train? If so tell me what day and what we can train so I can plan ahead and fuel up nigga!
Click to expand...

Yes, I'll be there and your going to puke at the gym ass hole. :chomp:
 
Today AM weight 218 lbs.

Wednesday:

Well, this really sucks! I feel much better today and was planing on going to the gym after lunch but my 4 year old woke up today with the same thing I had. He has a 103 temp. and is going to have to stay home today with me. It looks like ANOTHER day missed.......:worried:
 
FFQuads said:
Today AM weight 218 lbs.

Wednesday:

Well, this really sucks! I feel much better today and was planing on going to the gym after lunch but my 4 year old woke up today with the same thing I had. He has a 103 temp. and is going to have to stay home today with me. It looks like ANOTHER day missed.......:worried:
Click to expand...


He better be better by Friday! DAMNIT
 
al420 said:
He better be better by Friday! DAMNIT
Click to expand...

I need a fucking home gym BAD! Power rack, bar, flat bench, incline bench, and a lot of weight is all I need! I really need to start pricing this stuff and find some nice equipment. Any ideas??? I really want some nice stuff. I spend $75.00 a month on memberships. I might as well save the money and start working out at home.
 
al420 said:
I liked the Dave Draper thing we saw but he quit making them for some reason.....

I know Blut Wump got one a few months back - http://www.elitefitness.com/forum/showthread.php?t=501947
Click to expand...

Check this out…

http://www.precor.com/comm/en/str-br/

610 – Power Cage

119 – Super Bench

116 – Multi-Purpose Bench

I would still need to find some sort of pull-up station, a way to work abs, and calves. I would have to shop around a little for some weight (bumper) and bar….etc. If I can afford it I would drop the 119 & 116 and add the 410 & 408. Maybe add a decline as well. I’ve got an email in to them for pricing.
 
al420 said:
You don't need that - I would use the powertech rack like Blut got - It had dip bars and pull up bars already.
Click to expand...

I know I don't need it but I sure do want it. That stuff is really nice and well made. It just looks cool and you can get it in different colors or powder coated. :)
 
Today AM weight 215 lbs.

Thursday:

Deadlift
8 x 325
6 x 375
6 x 415
4 x 465
Pull-ups
8 x BW
6 x BW+10
6 x BW+20
5 x BW+35
Bench
6 x 245
6 x 275
6 x 315
3 x 345
Rows
6 x 205
6 x 235
6 x 255
6 x 295 - PR

Good wokout today. I've been out for over a week so it felt great to get back. Got a PR on rows and I think I can do more. My form starts to lag some with the heavy weight but I'm getting it to my chest so fuck it. I'm going for a PR just over 500 lbs. on DL's in about a month or so. I think I've got it, but I'm not sure quite yet. I think I'm also going to try and beat my new bench max. by 5-10 lbs. in a couple of months. Just some goals I'm setting. We will see...
 
Today AM weight 216 lbs.

Friday:

No bike ride or run today. I'm at the house again with my kid. He feels much better but I kept him home today just to make sure. We are leaving town for 2-3 days so I want him to be 100%. I'll be staying with Al420 with weekend and I'm sure we will go to the gym tomorrow. I really don't have a plan. I have two workouts I've missed this week so I'll just take some core movement out of them and play. Maybe yell at a couple of chicks and get kicked out with a raging boner.
 
(Sunday) Today PM weight 217 lbs.

Saturday:

Squat
8 x 315
6 x 365
6 x 415
4 x 435
Bench
8 x 245
6 x 295
6 x 315
4 x 340
SLDL
8 x 315
6 x 335
6 x 365
DL - I set for fun and so Al420 could see what he thought of my form.
5 x 405

I fluff here! Al420 and I just stuck with the basics and had a good time. I was not expecting much cuz Friday night was Al420's Birthday and we both had a few drinks and stayed out to late. I'm having some breathing problems while squating. When the weight gets over 405 lbs. I have a hard time really pushing air out on the way up. I feel like letting it out slowly help keep my core tight and strong but it's going to make my head blow off one of these days. I bust blood vessels in my eyes at least once a month and I think my eyes are going to fall out sometimes. What do you guys do? Breath out hard and all the way? Slow breath out? Saturday I tried just blowing it out all the way, as hard as I could, and Al420 told me that everyone in the gym stopped what they here doing to see what idiot had yelled at the top of his lungs. Funny thing is that I could not really hear myself do it and it seemed to help a little with the pressure in my head. Any help from ya'll would be GREAT! I'm back on track tomorrow! Maybe I can get my weight down around 210 lbs. before I get it back to 220 lbs. for X-Mas dinner....:chomp:
 
I was the loudest sound I have ever heard in the gym - he YELLED on the way up.

And his face looks like it is going to explode when he gets heavy - red as hell - and he DID bust a blood vessel in his left eye on Saturday - funny shit. A meathead in the gym reccomended supp'ing w/ niacin but I think he need to work on his breathing.

FF is one strong mother fucker that is for sure. It was a lot of fun to train w/ him.
 
Today AM weight 216 lbs.

Monday:

Deadlift
8 x 315
6 x 365
6 x 405
6 x 445
Pull-ups
8 x BW
6 x BW+20
6 x BW+25
5 x BW+35
Bench
6 x 245
6 x 275
6 x 315
4 x 345
Rows
6 x 205
6 x 235
6 x 265
6 x 295

Nice workout. I had a little trouble with the bench but got it done with a little help from the spotter. My rows still feel like they are getting stronger but I'm rocking a little at my hips. I feel like I'm yanking the weight sometimes. Cardio tomorrow!!
 
I can;t beleive you benched today. That is awesome - training for strength is real - this is case in point - he benched 340x4 on fucking Saturday - how many BB's could bench 2 days later and increase the weight/rep scheme - none?
 
al420 said:
I can;t beleive you benched today. That is awesome - training for strength is real - this is case in point - he benched 340x4 on fucking Saturday - how many BB's could bench 2 days later and increase the weight/rep scheme - none?
Click to expand...

I pushed it hard and if you look at the weight a couple of sets back it's at 275 not 295 lbs. This seems to let me get a bit higher on the last set plus I did have a spotter that helped a bit today...:worried:
 
Today AM weight 216 lbs.

Tuesday:

Did some gay run on the treadmill. I'm at work and hate running on that thing but it's all I have. It said I ran three 8 minute miles but it felt like 6 minute miles to me. I'm still really heavy on the feet. Work was crazy today. Lost one 4 year old kid, we had two house fires, a couple of respiratory arrests, and 5-6 other medical calls. I'm hoping for a slow night!
 
Today PM weight 215 lbs.

Wednesday:

Squats
8 x 315
6 x 365
6 x 415
4 x 440
Bench
8 x 245
6 x 295
6 x 315
3 x 335 - Bad bench today...
SLDL
8 x 315
6 x 335
6 x 365
5 x 390

My bench seems to be stalling a little and I might need a break from heavy lifts for a few weeks. I'm going to push it till the end of the year and set up some sort of 20 rep workout for the next 8-12 weeks. I'm not sure how to set it up yet. Maybe something like what I've got but 2 sets of 20 reps???
 
Today AM weight 216 lbs.

Thursday:

I did sprints today. Ran 40 yards and then walked 40 yards. Repeat.....
It ended up being - Run 40 yards and walked 100 yards after about 15 minutes. I felt like I was going to pass out! 25 minutes total.
 
Today AM weight 215 lbs.

Friday:

After looking at these pics. I'm noticing that I might have changed the way my body looks while training big lift! As the weight is slowly coming off I think I'm going to be much happier with the results. I see much more development in some spots that were never there before. I need to real get my head on straight and get some body fat off. My diet needs some help but I'm just not really willing to fuck with it that much right now. It feels good to have strength and energy to train with and I don't want to loose that. When I get to 200 lbs. I'm posting more pics. to laugh at.
 
FFQuads said:
Today AM weight 215 lbs.

Friday:

After looking at these pics. I'm noticing that I might have changed the way my body looks while training big lift! As the weight is slowly coming off I think I'm going to be much happier with the results. I see much more development in some spots that were never there before. I need to real get my head on straight and get some body fat off. My diet needs some help but I'm just not really willing to fuck with it that much right now. It feels good to have strength and energy to train with and I don't want to loose that. When I get to 200 lbs. I'm posting more pics. to laugh at.
Click to expand...


can't see them not plat :rolleyes:
 
FFQuads said:
Look back at page 1 or 2 and there are some pics that I posted and then Sarge host them for me. :)

Sarge is a good man!
Click to expand...


found them, huge changes!!!! no laughing! :)
 
Today AM weight 214 lbs.

Friday:

BTN BB Smith Press
8 x 205
6 x 230
6 x 250
3 x 280
Shrugs
8 x 325
6 x 385
6 x 435
5 x 485
CG Bench
8 x 225
6 x 250
6 x 275
6 x 300
Chin ups
8 x BW
6 x BW+10
6 x BW+20
6 x BW+35
Skull Crushers
8 x 105
6 x 155
5 x 175

Nice little workout. I'm getting ready to drop one day of bench a week and add another over head press in it's place. I'm going to play it by ear and see what feels best. Does anyone have any good ideas for a 20 rep workout for 2007? I would like to focus on the big three and progressively bring my workout weight up but I'm not really sure how to set up the # sets and weight.
 
sgtslaughter said:
Comparecopy.jpg

:coffee:
FF Quads
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^^ ;)
 
Today AM weight 214 lbs.

Friday:

I'm at work today so I did some treadmill running. I ran three 8 minute miles which sucked! I never have liked running but I've got to get some in for prep.
 
Today AM weight 214 lbs.

Tuesday (Monday workout):

Deadlift
8 x 315
6 x 365
6 x 410
5 x 455
Pull-ups
8 x BW
8 x BW
6 x BW+25
5 x BW+45
Bench
8 x 245
6 x 275
6 x 315
3 x 340 - On lift-off, I hit the anchor and fucked the whole lift up! Total off balance..
Rows
8 x 205
6 x 235
5 x 265
4 x 315 - PR!!

I'm a day behind but fuck it. That just means I've got to go to the gym Saturday. OK by me... My bench is completely stalled. First of the year I'm dropping weight for a while and starting a 20 rep workout for about 6 -8 weeks. I look forward to many puke day while squating. :chomp: I'm thinking of keeping the same split and maybe 2-3 sets of 20 reps. I need to make sure I'm adding weight to the bar each week!! I'm not sure how to structure the weight incline or how to insure added weight to the bar. Any ideas?? I would like to keep the same lifts. The PR on rows was fun. I feel strong rowing now but I need to work on form. Tomorrow is some sprints and a short run. I need to get out and time a hour bike ride ASAP!!! Maybe next week...
 
WTF is a 410 DL look like? Are you adding weight for collars b/c if so please slap yourself in the dick. Do you add weight for chalk b/c you put at least 5lbs of that shit on the bar just to look at it. Next questions is what does it feel like to DL 455...lol

Looks good buddy. That is some sick rowing - we will be doing these next time we train fo sho. 20 reppers sound like no fun at all. I think finding a good start weight may be the harder thing. What is the exercise/split going to look like? 1 set of breathing 20's, maybe a warm up or two? How many sets of 20 reppers will you do per exercise? So far all I see is the number 20, your pride, and some puke....

With that said I think for back squats 225 is a good start if you are doing multiple sets. If not than I have no idea where to start - Madcows spreadsheet only works to 12 reps. I think adding 5-10lbs a week is still a decent idea. Just feel it out and go up every week no matter what.
 
FFQuads said:
Today
I'm not sure how to structure the weight incline or how to insure added weight to the bar. Any ideas?? QUOTE]


For starters you need to have a relative idea of what your 20 rep maxes are. Then determine how many weeks you plan on doing 20 reppers. Then you can create a starting point, and gauge progression accordingly.
Click to expand...
 
al420 said:
WTF is a 410 DL look like? Are you adding weight for collars b/c if so please slap yourself in the dick. Do you add weight for chalk b/c you put at least 5lbs of that shit on the bar just to look at it. Next questions is what does it feel like to DL 455...lol

Looks good buddy. That is some sick rowing - we will be doing these next time we train fo sho. 20 reppers sound like no fun at all. I think finding a good start weight may be the harder thing. What is the exercise/split going to look like? 1 set of breathing 20's, maybe a warm up or two? How many sets of 20 reppers will you do per exercise? So far all I see is the number 20, your pride, and some puke....

With that said I think for back squats 225 is a good start if you are doing multiple sets. If not than I have no idea where to start - Madcows spreadsheet only works to 12 reps. I think adding 5-10lbs a week is still a decent idea. Just feel it out and go up every week no matter what.
Click to expand...

I moved the weight to 410 lbs. because it has become a mind game. If I feel closer to the next weight it's esay to move forward and have weight higher than the week before. As for "how does 455 feel"?? Fine! Seems I might have a bit more in the next couple of weeks. I'm looking forward to repin' 495 lbs. soon...:evil: I'm going to try and find my 20 rep max on my core lifts. Then, I'm going to get it on paper and wipe my ass with it. After that, it's off to the gym to figure out a workout. I'm thinking of keeping the same split with around 3 sets per lift.
 
enigma4dub said:
FFQuads said:
Today
I'm not sure how to structure the weight incline or how to insure added weight to the bar. Any ideas?? QUOTE]


For starters you need to have a relative idea of what your 20 rep maxes are. Then determine how many weeks you plan on doing 20 reppers. Then you can create a starting point, and gauge progression accordingly.
Click to expand...

I'll work on 20 rep maxs. I plan on running this 6-8 weeks. When I get the numbers I'll post them and see if "we" can figure something out. I seem to be 2 stupid to do it on my own....lol
Click to expand...
 
Try this and see how it feels...not ont he same day of course:

Flat Bench 185x20x3

Deadlift 245x20x3

Row 165x20x3

Squat 245x20x3

What other lift do you want it done on and what is your 5 rep max on it?
 
al420 said:
Try this and see how it feels...not ont he same day of course:

Flat Bench 185x20x3

Deadlift 245x20x3

Row 165x20x3

Squat 245x20x3

What other lift do you want it done on and what is your 5 rep max on it?
Click to expand...

Looks close. I really don't know for sure till I start trying them. I will add in incline, SLDL, CG bench, BB shoulder press, pull-ups, BB curls, and skull smashers. I will run the 20s on incline, CG bench, SLDL, and BB shoulder press. The rest will be "fluff shit" and I'm not sure how it will play a role in this???
 
Gymgurl said:
Nice changes! How your running going with all the lifting???
Click to expand...

I just ran 3 miles about 2 hours ago. I ran it in 24 min. 42 sec. It felt ok but I'm still really heavy. I can feel it in every step. I hate running...:worried:
 
Today AM weight 214 lbs.

Wednesday (Tuesday workout):

I was going to go on a really short run and then do sprints but they are re-doing the park by my house. The place I sprint was under construction so I went on a 3 mile run. I ran it in 24 min. 42 sec. but I still feel like a brick on my feet. Everything ok though....
 
FFQuads said:
Looks close. I really don't know for sure till I start trying them. I will add in incline, SLDL, CG bench, BB shoulder press, pull-ups, BB curls, and skull smashers. I will run the 20s on incline, CG bench, SLDL, and BB shoulder press. The rest will be "fluff shit" and I'm not sure how it will play a role in this???
Click to expand...


So what are your current estimated 5 rep max on those lifts?
 
damn I feel your pain on the running, if you gotta do it for work you gotta do it, but nothign chews up leg muscle like regular running :(

nice job on the row PR, how does your back feel doing them after all that heavy deadlifting?
 
Bunny - Thanks for stopping by. :heart:

Al420 - I'm going to work on maxs. next week. I'll get everything on paper!

tweakle - Thanks! Yah, the back felt blown out and tight after that. I got a 20 minutes break before I did the 315 row. We got a medical call.......go figure...
 
FFQuads said:
Bunny - Thanks for stopping by. :heart:

Al420 - I'm going to work on maxs. next week. I'll get everything on paper!

tweakle - Thanks! Yah, the back felt blown out and tight after that. I got a 20 minutes break before I did the 315 row. We got a medical call.......go figure...
Click to expand...

Quads, thanks for posting on my log daily. It sounds like everything is going great in ur workouts. Would be tough as hell on me to do what you do! Firefighter and the type of workouts you've been doing! Good job bro and keep it up!
 
Today PM weight 214 lbs.

Thursday:

Squats
8 x 315
6 x 365
6 x 405
5 x 425
Incline Bench
8 x 225
6 x 250
6 x 285
14.5 x 225 - I lost my spotter and I was the only one at the gym so I did some playin.
SLDL
8 x 315
6 x 345
6 x 375
6 x 405 - PR

I had a pretty good workout. I could not get into the squats for some reason so I stayed light. I was going to go for 315 on incline but I was the only one at the gym so I pussed out and did 225 as many as I could. That ended up being pretty hairy! I had to mid-rack it after 14 reps just to get out from under it. SLDL PR - Silly, but it's still a PR I guess.
 
Yeah...405 SLDL is so F'ing silly. What a douche bag you are. Just pathetic. I hate your guts.

I ma trying to eat my weight in X-mas cookies right now...how bout you? Where is the Gay German and his little white panties?
 
FFQuads said:
Today PM weight 214 lbs.

Thursday:

Squats
8 x 315
6 x 365
6 x 405
5 x 425
Incline Bench
8 x 225
6 x 250
6 x 285
14.5 x 225 - I lost my spotter and I was the only one at the gym so I did some playin.
SLDL
8 x 315
6 x 345
6 x 375
6 x 405 - PR

I had a pretty good workout. I could not get into the squats for some reason so I stayed light. I was going to go for 315 on incline but I was the only one at the gym so I pussed out and did 225 as many as I could. That ended up being pretty hairy! I had to mid-rack it after 14 reps just to get out from under it. SLDL PR - Silly, but it's still a PR I guess.
Click to expand...

Wow... good numbers all around for going solo bro. Keep up the good work and keep busting the weights!
 
Today PM weight 214 lbs.

Friday:

I have no excuse! I went to a X-Mas poker party last night with the wife and got drunk. Today has been a real bitch. I don't drink that much and it fucks me up when I do. So, I just walked 1 hour and that's it. I was going to run again but I did not want puke all over my shirt. lol... :worried:
 
Today PM weight 213 lbs.

Saturday:

I was going to go to the gym today but it turns out I'm sick. I spend last night puking and taking in very little food. Today is worse! I tried to eat a little and puked it up within 10 minutes. To add to the fun I'm shittin' water....:worried:
 
If I'm not pukin' my brains out tomorrow I'm eating big and starting "fill in the blanks" for maxs this week. I might just miss tomorrow due to lack of cal. intake this weekend and poor results. I'll see how I feel in the am. Once I get all the maxs entered I'm going to build a 20 rep. workout with these exercises. Any ideas would be helpful. 20 rep workout starts 2007 and should run for 8 weeks.

Max weight:

1. Bench 375 lbs. X 1
2. Squats
3. Deadlift
4. Rows 315 lbs. X 5
5. SLDL
6. Incline Bench
7. BTN BB Press
8. CG Bench
9. BB Shrugs
10. Skull Crushers
 
FFQuads said:
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
Click to expand...

goals... 175lbs.... i can't believe what you write... do you change your view in the last days.... really pathetic not to have an own opinion.... together we are strong or what... seemed that you are not very happy with your bodyweight at the moment - so tell the truth and don't hide you in your fatass community
 
FFQuads said:
If I'm not pukin' my brains out tomorrow I'm eating big and starting "fill in the blanks" for maxs this week. I might just miss tomorrow due to lack of cal. intake this weekend and poor results. I'll see how I feel in the am. Once I get all the maxs entered I'm going to build a 20 rep. workout with these exercises. Any ideas would be helpful. 20 rep workout starts 2007 and should run for 8 weeks.

Max weight:

1. Bench 375 lbs. X 1
2. Squats
3. Deadlift
4. Rows 315 lbs. X 5
5. SLDL
6. Incline Bench
7. BTN BB Press
8. CG Bench
9. BB Shrugs
10. Skull Crushers
Click to expand...

You might want to only use 20-reppers on one lift. I'd pick squats as they have been proven over time. Reason being, 20-reppers are very draining and mentally demanding, you don't want to (a) burnout and (b) begin dreading your workouts so much that you're fighting back puke in the car on the way to the gym, lol, and (c) squats will build endurance through the body, they tax everything from the neck down, doing another lift on the 20 rep scheme would destroy you with no real other benefit. If it were me, I'd limit the 20-reppers to 6 weeks too. I would take your 5-rep max, shave off 60lbs, and do 20's from there adding 10lbs a week and week 6 the goal is a 20 repper with your 5 rep max.

Plus.....with restricted cals, you want some HEAVY stimulus there with your other lifts to give your body a reason to hang on to all that muscle. Make sure you have your diet set-up so you have enough carbs for the glycogen draining 20 rep set too.
 
Svetislav_aka_Waczlaff said:
goals... 175lbs.... i can't believe what you write... do you change your view in the last days.... really pathetic not to have an own opinion.... together we are strong or what... seemed that you are not very happy with your bodyweight at the moment - so tell the truth and don't hide you in your fatass community
Click to expand...

I can't really understand what you wrote but ok. If you must know, I'm leaning up to go into another Fire Academy. It is a huge job opportunity and I want to be a lean as possible. They will have us running everyday and I can't stand running. Once I get that over with, I'm going to go for 260 lbs. bitch. That's 110 lbs. more than you and I bet I will still be able to run you down and fuck that little ass in. Thanks for stopping by!!
 
BiggT said:
You might want to only use 20-reppers on one lift. I'd pick squats as they have been proven over time. Reason being, 20-reppers are very draining and mentally demanding, you don't want to (a) burnout and (b) begin dreading your workouts so much that you're fighting back puke in the car on the way to the gym, lol, and (c) squats will build endurance through the body, they tax everything from the neck down, doing another lift on the 20 rep scheme would destroy you with no real other benefit. If it were me, I'd limit the 20-reppers to 6 weeks too. I would take your 5-rep max, shave off 60lbs, and do 20's from there adding 10lbs a week and week 6 the goal is a 20 repper with your 5 rep max.

Plus.....with restricted cals, you want some HEAVY stimulus there with your other lifts to give your body a reason to hang on to all that muscle. Make sure you have your diet set-up so you have enough carbs for the glycogen draining 20 rep set too.
Click to expand...

I feel yah! Let me get a little better and I'll get all these maxs in. I'll get something together after that. Maybe I could drop some of this shit or move to a 5xwk. workout???
 
Gymgurl said:
Hey are you feeling better? That flu stinks....about 4-5 days long I heard the one is....YUCK...get well
Click to expand...

Thanks GG. My weight is 208 lbs. today. Way down and moving way to fast. It's going to be slow coming back. Not at all the way I want to loose weight!!
 
Sick sick sick......still....I am sick and now my wife will not fuck me because she thinks I will get her sick for X-Mas. Her priorities are fucked up......lol
 
********************************
I am telling all of you the same thing... STOP IT and grow up. If you don't like what each other are doing then stay OUT of it, don’t comment, IGNORE the other person… you have more than abused your right to free speech etc and now many more people are complaining about this asinine and immature behavior… it’s not going to be tolerated and for those of you egging this on, KNOCK IT OFF!
********************************

This is long overdo and the only warning you will receive for me … if YOU have a problem with this, PM me.

Thanks
 
Today PM weight 209 lbs.

Thursday:

Squats
8 x 225
3 x 315
3 x 405
5 x 475

Bench
8 x 135
6 x 245
6 x 295
6 x 315

DB Shoulder Press
8 X 60
6 X 80
6 X 100
6 X 120

Max weight:

1. Bench 375 lbs. X 1
2. Squats 475 lbs. X 5
3. Deadlift
4. Rows 315 lbs. X 5
5. SLDL
6. Incline Bench
7. BTN BB Press
8. CG Bench
9. BB Shrugs
10. Skull Crushers

I'm still sick but I was in the gym this morning while at work and I could not help myself. So I said fuck it and did a little workout. I felt pretty drained due to the weight loss. I'm going to go ahead and put 475 lbs. X 5 as my squat max. I think I can do a little more, but that's fine for now. The bench and shoulder work was just for fun and to let myself know that I have not lost that much. After a week off and being sick I sometimes mind fuck myself into believing I've lost all my strength. I'm going to try and get all this filled in by the first!
 
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