A Story: The Past, Present and Future

Training Training Logs
121

had a real solid day…actually pushed it a bit hard haha

Reverse lunge off of foam
BWx15
25’sx3x15

Zercher Squats from pins
135x2
185x2,2
225x4x2, speed sets
255x1
275x1
295x1
315x2…fuck that was epic

fat bar bench
70x10
110x3 all sets paused here out
160x3
200x3
220x3
240x1, shoulda just been happy with this but ya know how it is
260x1, really solid pr as far as pausing a bench, i barely did 250 touch an go last time i went ‘heavy’ but i also had a slight cramp up in the left neck, its already 80% gone today, just gonna ice the bastard, heat, and anti inflams, take the rest of the week real easy on presses.

DB neutral
60’sx20
40’sx40

then did a shit load of back, some core and skulls to wrap it up, really happy wiht the zerchers… but i gotta keep my neck healthy.

122

me and my friend did sprint city yesterday, 12 hill sprints, 5 warmup pace, 5 accells, 2 cool downs, took 1 mile to get to the hill, and about 1.5 to finish the loop so overalll a pretty good day yesterday, heres todays training which was awesome by the way:

6/13

Split squats
Bwx15
15’sx15
25’sx15
40’sx3
60’sx3
70’sx3
80’sx5 definitely a huge pr on these.

Overhead pin presses, didnt feel like going heavy so i just did reps till i couldnt lift my shoulders
70x15,15
90x15
110x12
90x15
70x20,20 fucking awesome shoulder pump

o yeah, all reps were dead stop :slight_smile:

Front box squats
135x3x10 various stances

Stiff legged dl’s
95x15
145x2x15
95x15
did planks in btw sets

Skulls/hammers
40x30/25’sx15
{50x30/25’sx15}x2

Calfs
135x20
225x25
315x20
225x25/25

did various abs in btw

Bent shrugs/band ext/fat bar curl
95x15/MMx25/40x20|x3 rounds

toasted.

123

friday 6/15

banded box squats
barx10/10
bandsx3/3
95x2/2
125x1
145x1
165x1
185x1
205x1
225x1…fucking awesome. With the band tension, i would imagine this is close to a three plate box squat…felt excellent too.
95x3x5

Speed deads
225x5x2 did some light incline bells in btw

DB rows
up to 80’sx2x20

lots of pull aparts, and heavy ass front squat holds.

Today did an FST-7 shoulder workout like such:
high incline fat bar
70x3x12
110x12
130x8
150x6
110x12

Bent laterals
8’sx20
15’sx20
25’sx25
15’sx25

Side swings
25’sx3x30-35 lost count

FSt-7 side laterals
15’sx7x12, was super fucking hard, shoulders are sore as fuck right now, had to swing to get them up on the last sets, lot more challenging than the 10’s, but less strict on the form… not sure which one i like cuz i definitely got more of a ‘burn’ with the 10’s being able to hold them at the top, well see how i feel tomorrow, might go light on them next time and go strict… or maybe just alternate.

Did a bunch of arm shit, you know i really forgot how much i love k-pipe curls, with dumbells, its gotta be one of the best forearm smashers, i was hitting 20 reps with the 25 and it just blew apart my forearms, on both sides. Right at the start of my bicep is just murdered as are the branchialis or whatever that fuckers called, its just that super deep muscle soreness pain that can only be waited out. Love it.

124

ran a bit yesterday, like 4 miles, slow, just to get the blood going

Todays session was good:
Reverse lunges
Bwx8
15’sx8
25’sx8
40’sx8
60’sx8
80’sx8

Zercher box squats for speed
95x2/2
135x2/2
185x2/2/2

did various band hip walks and pull parts in btw the first two exercises

Flat neutral db bench
40’sx15
60’sx15
70’sx17
60’sx15
40’sx30

assisted pullups (forgot the name for these…where you put ur feat up on a bar and do pullups so its kinda half row/pullup and a lil easier but super good back workout)
Bwx3x12, did planks in btw sets

Single glute bridge ss with stiff legged deads
BWx12/95x10, super slow, epic stretch, did 2 rounds of this, back was toast

db rows
40x3x25, did band ext in btw sets, just to get blood in the back/tri;s

fucked around did a bunch of k pipe curls and skull crushers, lots of shoulder prehab, neck harness work, some more core work and so on, nothing to really record, but just added to a great session and always feels great.

125

Your shoulders wide as hell yet?

126

[quote]Ct. Rockula wrote:
Your shoulders wide as hell yet?

[/quote]

i was gonna take pics but i figured you guys would just call photo shop from the rapid growth that has happened in 2 weeks…
On a serious note, they are definitely feeling more meaty these days, probably give it another couple weeks and see if i see a difference in photo’s.
Cant wait to fucking military press tomorrow, and im sore as fuck everywhere today which is awesome.

127

did things a lil diff for running today, only ran a lil over 2 miles, but we ran them as fast as possible, took 2 stops to complete, but the pace was definitely much much faster than usual, and i was much more xhuasted so im thinking this was good.
Finished with 10 low incline hill sprints, these felt light and fast, and recovered quickly…hmmmmm might be on to something here.
With the lifts till increasing the running cant be super demanding all the time or ill just end up in burn out land, im thinking this low distance high intensity is actually going to be better than high distance medium intensity. Once we can run the 2 miles with say 1 stop or no stops…i think well be in good shape.

Thats all for now folks!

128

Good stuff brah

129

^thanks buddayyyy

6/20, nothing special, went for speed as far as training time, crunched my usual almost 2 hour session into an hour cuz it was solo

Military pin press(dat fat bar)
40x10
70x10/10
110x5
130x5x3
110x10/10

did band pullaparts and walks in btw sets

Split squats
bwx15
25’sx2x15

Rack pulls against bands
135x3/3
185x3/3
235x3/3/3

did bent laterals in btw sets

Front squat holds ss with fat bar rows
135xsome/60x15, yeah i used pussy weight for the rows, was focusing on retracting dem scapulars or whatever
225xsome/“”
315xsome/“”
365xsome/“”
385xlil less than some/“”

Did a bunch of triceps and biceps, some more core, neck harness, and pushups and pullups or something like that.

I think my main goal now is overhead stregnth, and sprinting/running speed. Gonna maybe actually try and lose 10-20 pounds and get alot faster. This means ill probably not be going that heavy on leg shit, might reserve fridays for a heavy leg day, and mostly stick with lunges and split squats during the rest of week, and some DE work i guess. Actually fuck yeah, fridays should be my heavy squat/dl day hahah heavy for me is light, rest of the week will be single leg work for reps and some speed squats or something. BAM

130

it was over 90 today for the first time, and yesterday, but that didnt matter cuz my basement is cold, made running alto more tiring…
ran the 2.5 mile loop a lil slower but with no stops
did 15 hill sprints, 5 warmup, 5 fast, 2 all out, 3 cool down

literally wrang my shit out of like 5lbs of water… but i feel great. Looking forward to mostly sprints.
O yeah… I will be adding in plyos again to get my mobility back up in other ways besides just sprinting…and backwards sprints will be a must.

Also i have an idea for making a sandbag once i get a pay check or two, i think a nice 50lb bag would be a good way to mix in some extra cardio, random press or row work etc…maybe even do medleys like distance sprint, carry, short backwards sprint or lunge or cray shit…

In other knews im baked and rambling so thats what ya get you sexy readers you

131

Couple things, from now on ill probably label alot of exercise DE, ME or Stab, or RE or something like that. As i generally do close to ‘full body’ training most days, i employ DE/ME or Stab(ility) exercises each day, when i put for example, squats-DE, its just my way of saying, today i did these for speed, so that you guys know, o hes only using 185 or whatever today, well now you just have a bit more reason/insight into how my training works. As this is me still finessing with what works for my mostly broken and mending body, it will also help me keep track of how many times a week im getting close to ME, or when im mostly doing DE/RE work, and alot of stability, if i note how im feeling during those days i should have more base examples for what keeps me feeling healthy and progressing at the least risk for shit days, injury or pushing to hard in areas where i shouldnt.

missed a couple days posting so ill try and give the best i got from memory:

6/22-good day goooooood daaaayyyy

Banded Box Squats-DE
Bandsx3/3/3
95x3/3/3
135x3/3/3
Bandsx10 did hip band walks in btw like 5 sets

Front squat to box-narrow stance- RE
95x10
145x10
195x10, lot stronger than the last few times i did these, cores feeling nice
145x10

Stiff legged dl’s ss with reverse lunge off foam (Re/stab focus)
95x10/Bwx12|x3 sets, brutal fucking shit, went nice and slow on both exercises, really getting a good stretch on the deads, making sure im even pulling with my back/glutes, keeping core tight. I think the more i perform good reps with exercises that used to give me problems, or i have a ‘fear’ of going hard on from previous injuries during similar situations, the more i build up my bodys strength to resist those same injuries i once encounterd. If that makes sense. I guess mostly im saying, my body has to adapt, the more loads i give it safely, the better it can handle ‘unsafe’ loads that i cant control, such as lifting a box in real life etc…

DB Rows
40x20
60x20
80x20
60x20

Tbar row ss with band pullaparts
50x20/MMx20|x3, got a really good retraction on the rows, the light weight actually makes my shoulders feel better when i just focuz on keeping my traps down and pulling my shoulders back as hard as possible, evenly contracting each muscle on either side of my back. Love it.

Fat bar curls and some ab exercise
40x10/some
60x10/some
80x10/some
100x10/some, heavy asssss weight!
40x40/some, epic pumps

Think that was it, back/legs were toasted, got this workout done quick with my friends, very little rest periods, felt nice.

132

split this into two posts, didnt wanna deal with trying to type all that in one post, risk fucking it up hahaha

6/23 SHOULDERSSSS FST-7 style!

Medium incline pin presses, fat bar style ME focus
20x10
70x6
110x6
130x6
150x6
170x6, got all the reps pretty good, pecs felt juicy, i think getting this to 200-225 would be awesome for my bench and military press.
120x12

Front raise ss with bent laterals
8’sx12/20
15’sx12/20|x3 epic pumps

Side swings
25’sx40/40

Bent swings
25’sx50/50

FST-7 side laterals
10’sx7x12, fuck me.

EZ bar pullover ss with band extensions
35x20/MMx20
55x20/MMX20|x2

Fat bar incline skulls ss with kpipe curls…mmmmmm
50x30/25x25|x2
50x30/35x20…fucking pumped to fuck

Fat bar shrugs ss with neck ext.
70x10/25x25
120x10/25x25
170x10/25x25
220x10, grip really became the limiting factor here, kinda caught me off guard, i usually dont use the fat bar for anything heavy other than benching, so actually holding some real weight on it was definitely a new feel. Probably gonna work on fat bar holds here and there, my forearms are actually up half an inch so the kpipe curls and fat bar work must be good for something XD

Anyways, partied on friday out in amherst with some friends, was the DD and shit but still had a good time…except my best friends girlfriend’s brother, has a girlfriend, who thinks im super fucking hot…We pretty much chill witht he brother and gf everytime i go up there so i was hoping to avoid an awkward situation somehow but she literally just took me to a dark corner in the back yard to ‘talk’…yeah. When ya dont get much attention from the ladies, never mind for the first time actually having someone tell you how hot you are, or how much they want to fuck you while kissing you up and down the arms, rubbing your hamstrings…theres only so much mental will power i could employ. Made out super hard style and it was obvi super hot, i mean this girl is like 5 foot max, super slim tight packed body, like just a lil fuckdoll maybe weighs like 100 lbs max…i love that shit haha being 6’ 4’’ its just like having a lil fairy fuck you. She was so small she literally just like scooped up on to my lap all folded up, haha girl could fit pretty much anywhere but i couldnt fucking do that shit to myself, her or the boyfriend (despite being told, no he said its ok…) and i had to just pick her up off my raging boner haha.
Pretty much every reason i had for not wanting this to happen…was true. I fucking hate this shit. Not only do i feel like an asshole to the boyfriend, cant imagine what he felt like knowing that his girl was just talking bout how she thought i was hot and wanted to fuck me. But also now i actually just want to fuck this girl so much more now that i know what the forbidden fruit tastes like on the outside, but also im sure it didnt help her cease the urge of me either… fuck. That and its gonna be a bit weird going up to amherst now considering i see both of them everytime…fuck again. And i feel like i betrayed my best friends girl, the sister of the brother, who specifically talked to me about not doing this… complete asshole status over here. Maybe im to hard on myself, but this is just the shit i hate about the ‘game’
Everyone always ask o why dont you hit on this girl blah blah blah, youre goood looking you could have any of them blah blah, except literally everytime i go for it, i either fuck it up with my anxiety/depression bullshit, or its some stupid fucking senario like the girl that wants me is in a fucking year long relationship. FUCCK GAMES.
Ehhh, long rant, sorry to bore you all.

Gonna get some prehab shit in today, maybe some calves and abs, and do a sprint workout with some homies.
Till next time, keep it classy T-Nation.

133

So you passed up on easy pussy?

CS

134

LOL

135

I would’ve fucked the life out of her

You failed

Too much emotion

136

sorry guys to not live up to T-men standards

137

You need to find her on facebook and set something up asap

138

[quote]CSEagles1694 wrote:
So you passed up on easy pussy?

CS[/quote]

sorry if i enjoy friends, trust, responsiblility more than just easy pussy. What can i say, that guilty conscious decides all.

139

Seriously though

You’d be doing your friend a favor by showing him how his girl fucks other guys.

He will find out sooner or later

Don’t think you’re the only dude she’s taken to a dark corner

140

[quote]Ct. Rockula wrote:
You need to find her on facebook and set something up asap

[/quote]

pshhhh i got that facebook son, just uh not really sure how akward that message would be. She was drunk as fuck :confused: