[quote]Alpha wrote:
Modi: Muchas Gracias Hermano! Yeah man I actually have 2 gren bands right now, for some reason my brain never put it together that I should be using them for that…I have read it and seen ot before, but I guess it is that old age setting in…Dymentia at the age of 28…
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Green (average) Jumpstretch bands? Those would be brutal. They would probably tear your elbows up. I wouldn’t go any heavier than the Purple (light) band.
Thanks Modi, I’ll keep that in mind. I needed to make an order to EliteFTS anyway…Time to buy Dave Tate another days worth of food______________________________________
"Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts.
Persistence and determination alone are omnipotent."
-Calvin Coolidge
05.14.09
Giant Sets: 4x10
1a. Box Squats w/ Pause: 315/10, 365/10, 405/10, 405/7
1b. Blast strap dips: 10, 10, 10, 10
1c. DB Single arm Rows: 95/10, 110/10, 110/10, 110/10
1d. Blast strap layouts: 10, 10, 10, 10
Accessory work: Giant Sets 2x10
DB Rear Delt: 45/10, 45/10
standing DB lat raise: 45/10, 45/10
DB External Rotation: 25/8, 20/10
Energy Systems work: COMPLEXES…Yes they are back, and yes they still suck!
3 Rounds w/ 95lbs, 6 reps each exercise
Hang Cleans
Overhead Squats
Back Squats
Good Mornings
Bent rows
Deads
Run 400 meters as fast as possible
rinse and repeat…until heart explodes…
Notes:
1a. For my “Box” I used a step platform and piled 5 – 25lb plates on top of it – landing me just below parallel. And paused every rep. Was good but 10 reps is a LONG time to have weight on your back. My wrists were killing me from the bar slowly creeping backwards…Was hard work though…good
1b. There are getting easier, I am still shaking like crazy in the later sets though. I am going to add some weight around my waist next workout I think…
1c. Started out too light, but it was ok for today…live and learn.
1d. Still liking these see really applicable for stability in other exercises…
Overall:
Not a bad workout…I am really hating the higher reps though…but if it helps me later than it will be worth it.
On another note I just bought 3 e books from eliteFTS the other day–one of which was Wendler’s 5/3/1. I am going to read it and see how I feel about it. Seems like a lot of guys are getting good results on it so it is a consideration…so it smolnov (After seeing Modi’s gains).
But we will see…I’m still seeing gain with what I am doing right now—so I am just stick with that…either way new PR’s will be coming and I am still tossing around the idea of a RAW comp…Just wish I could roll in with jeans and flip-flops…sigh…
Thanks for reading, Diet will be coming later–
05.16.09
Meals:
8 eggs, onions, spinach. 2 fish oil caps, 2 BCAA’s, 1 Multi
1 Scoop Surge, 1 Scoop 100% Optimum nutrition whey, 15 BCAA’s
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 BCAA’s, Superfood, 2 BCAA’s
Tuna fish, spinach, onions
Lots and lots and lots of sushi!
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, 2 fish oil caps
05.17.09
Meals:
1 Scoop Metabolic Drive, 1 Scoop ON 100%, 1 Scoop, Superfood, 2 fish oil, 1 scoop L-Leucine
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 BCAA’s
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 BCAA’s
Lots of chicken and hamburgers (cookout)
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, 2 fish oil caps
[quote]Alpha wrote:
05.17.09
Meals:
1 Scoop Metabolic Drive, 1 Scoop ON 100%, 1 Scoop, Superfood, 2 fish oil, 1 scoop L-Leucine
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 BCAA’s
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 BCAA’s
Lots of chicken and hamburgers (cookout)
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, 2 fish oil caps
___________________________________________________[/quote]
Ew complexes! jk. Do you notice that they slim you up any faster than your normal energy work?
Oleena: I can’t really say if they are leaning me out any quicker that other forms of energy systems work, but I really do believe that it helps a LOT with helping to hold onto muscle mass while cutting…Although I haven’t been doing as great with the diet lately…Crazy cookouts
So I am headed to the mid east again for the next few days so as usual, no great food choices, and no real chance to get much of a workout in…I may be able to get a run in though…we will see…
“Now I’m off to the war, to make damn sure, they won’t come around here anymore…”
-Joshua James
“Si Vis Pacem Para Bellum.” – “If you want peace, prepare for war.”
05.18.09
Training:
5 Hill sprints today because the tear in my lat pooled with blood (bruising) after my last workout, so I am giving it a few days to see if it doesn’t heal up…
Thanks for checking in…
I will talk to you all in a few days
Alpha
I see you are still kicking butt, I apologize for the sudden disappearance. I hope your lat heals and I hope your trip goes well. Never fun, but hopefully good.
Take care buddy.
Rough news about the lats.
Still kicking ass- nice work.
for the people asking Complexes are a great way to build work capacity add grip strenght and aid with recovery.
and there are more fun then droning on a machine
kmc
Free2Be: Yeah man I just got back home…Thank God I am a tired SOB! Don’t worry about the time away—It is all understood. I’m just glad I didn’t have to go through with the whole mouth to mouth thing!
kmc: Thanks bro, the lat may be a little bit better but I am going back at it strong today so we will see how it holds up. Oh and about complexes being more “fun” can be debated! Those things ALWAYS kill me! I guess you get what you put in…
Thanks for checking in guys, I really appreciate it.
So I re-read the 5/3/1 manual again on my way home today and worked up what my numbers would look like…Since what I am doing right now would fit in really nicely as accessory work, I think I am going to jump on the band wagon with everyone else and try this out…I do have so say I am skeptical with the weights being so low, but you can’t argue with results, and a lot of people are getting them.
Plus it made me kind of excited to go for the 5/3/1 for a few months then i am going to see where my new 1 RM are. And this gives me an excuse to still lift heavy junk from time to time while doing this higher rep stuff that I despise…
So I am going to cut my grass, take a nap and then hit it hard this afternoon. I’ll post how I did.
Glad to be home!
“Those who say it can’t be done are usually interrupted by others doing it.”
-Joel A. Barker
05.21.09
Training: 5/3/1 — Week 1 – Day 1
Warm-up: Jump rope 6 minutes
Military Press: Based off of 250lbs x 1 Max â?? 90% =225lbs
Barbell Military Press:
65% = 150/5
75% = 170/5
85% = 195/10 (had 1-2 Left in me)
Accessory Work:
Weighted Pull-ups: 90/11, 90/10, 90/9, 90/6, 90/7, 90/5 (48 Total reps with 90lbs)
Standing (Semi Supinated) Dumbbell Military Press: 70/10, 70/10, 70/10
Hanging leg raises: 6 sets of 8
Rehab work:
Face Pulls: (with Rope) 20/10, 20/10
Cable External Rotations: 7.5/10, 7.5/10
Notes:
I got all of this done in like 45 minutes — If you would have seen how I fit it all together with giant sets and supersets…it was a complete cluster, but I got it done and that is not too bad for no sleep for the last few days and no real food!
The actual Military press I was supposed to do felt pretty easy-although I did think the last set seemed heavier than it should have been…
But after all of the accessory work I was fried! Especially my delts…It was one of those days where it feels funny driving home…
I liked 5/3/1 today, we will see how the rest of the week goes…
Fasted hill sprints tomorrow morning before I spend the day out on a boat with my family on the Chesapeake bay—Should be nice
Thanks for reading!
05.21.09
Meals:
1.Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens. 1 scoop L-Lucine. 2 Fish Oil. 1 Multi. 2 Biotest BCAA’s,
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, 2 fish oil caps, 1 scoop l-lucine
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, 2 fish oil caps
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 BCAA’s
Precision nutrition Meatballs, milk, 2 fishoil
1 Scoop ON 100% Whey, 1 Scoop Surge 15 BCAA’s
1 Scoop ON 100% Whey, 1 Scoop MD, 2 BCAA’s
Stir-fry: Chicken peppers, onions, 2 fish oil caps, 2 Glasses White wine
“If a man hasn’t discovered something that he would die for, he isn’t fit to live.”
-Martin Luther King, Jr
05.22.09
Training: Energy Systems work
ran 1/2 Mile
5 Hill Sprints (40 Sec sprint up 1:30 walk down)
Ran 1/2 Mile
Going to try and add an extra sprint each week until I get up to 20…but 5 makes me want to die/puke already…stupid hills
Off on the boat! It should be a blast
You got an inspiring log going here. I keep coming back even to older posts for the quotes and mind-blowing poundages.
A for Alpha. Keep it up!
Hey, were you stalking me at my gym today? 
If not, you have a twin that lives down here in Lexington Park!!
FF beat me to it. Alpha, The work your putting in is inspirational, even more so on the amount of food your taking in! Expecting some massive progression man.
Ad
Formfunction and Ad B: Thanks a lot fellas…it seems like whenever i don’t think anyone is even reading this thing anymore someone like yourselves says something like that and it keeps me going…Thanks so much guys, it was great timing and is really appreciated!
Mom-in-MD: Definitely NOT me on this one - I didn’t even go to the gym today! And the only gyms i go to are in Carroll County! Anyway you would definitely recolonize me from all of the whining and crying being done by me in the squat rack!
Ate like shite today - but its is my birthday week and a lot of celebrating has been going on…I think people like doing things for you for your birthday more when you have a brain tumor…I recomend all of you join the club and get one with me!
I’ll pass on the brain tumor, tyvm…but happy BIRTHDAY week to YOU!!! 
Thanks Mom-in-MD! the big 29…I’m old as dirt!
“Nothing Splendid has ever been achieved except for those who dare to believe that something inside of them was superior to circumstance.”
-Bruce Barton
Training: 5/3/1 – Week 1 – Day 2
Warm-up: Dynamic
Deads: Based off of 575lbs x 1 Max – 90% =520 lbs
Deads: (Hybrid Stance)
65% = 375/5
75% = 430/5
85% = 490/10 (could have kept going)
Accessory Work:
BB Stiff Leg Deads: 315/10, 315/10, 315/10
BB Shrugs: 365/10, 365/10, 365/10
Oblique: Plate side bends: 6 sets of 8 each side
Energy Systems work: COMPLEXES
2 sets or 8 reps each exercise w/ 105, and 115lbs
Rows
Clean
Front Squats
Military Press
Back Squat
Good Mornings
Run 400 Meters as fast as possible
Rehab work:
DB Rear delt: 40/10, 45/10
Foam rolling
LAX Ball
Notes:
-Deads were heavier than I expected them to be…I am using the touch and go method…
490 really was not that bad…I stopped at ten for fear of the later effect on my CNS…and my accessory work is no joke either.
-315 For SLDL was tough of the lungs and hands but the weight felt surprisingly easy compared to having the 490 in my hands for 10…
-Hopefully this rehab work helps the Lat tear because I am sick of mentioning it…not because it doesn’t hurt, but because every time I type “Lat tear” it keeps coming out looking surprisingly like “E X C U S E”…
-Complexes still suck…But the only way you get better is by doing the things that suck…
-Entire thing took my just under and hour to complete…Complexes included- not too bad, I was drenched when leaving…
Food Coming later…I’m back on track today but the Birthday has not officially hit yet-
Thanks for keeping up
[quote]Alpha wrote:
…But the only way you get better is by doing the things that suck…
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yes how true this is!..unfortunately haha!
Seeing as you like quotes, here’s a little quote for you as a bday treat
‘No minute gone comes ever back again, take heed and see you do nothing in vain’
I don’t know who said it, but it’s written on a building in London that I used to pass every day on my way to work. It can be applicable to a whole host of things, training included!
Lift & Eat: Great quote Bro! Thanks so much for that!
05.23.09
Meals:
1.Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens. 1 scoop L-Lucine. 2 Fish Oil. 1 Multi. 2 Biotest BCAA’s, coffee
Scoop of Optimum Nutrition 100% Whey, 1 Surge, 15 BCAA’s
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 BCAA’s, Banana
Stir-Fry: Chicken, Peppers, onions, Brown Rice, Broccoli, Bran/Flax Muffin
Precision nutrition Meatballs, milk, 2 Fish oil Caps
Taco Salad: Lean ground beef, onions, lettuce, tomatoes, salsa, avocados, beans, 2 fish oil caps
1 Scoop ON 100% Whey, 1 Scoop Metabolic Drive, 2 BCAA’s
Going to be in Ontario California tomorrow, if anyone wants to workout together and can get me a day pass, PM me!
I’ll hopefully get the chance to post tomorrow as well…we will see how the hotel is…