well, since we’re in the quoting corner:
What shame it would be, never to learn the beauty ones body is capable of.
- Hippokrates
I think you’re stronger than you realize bro. I imagine that when you’re doing the giant sets it saps a little strength for the next movement. Now that you’re doing straight sets, you can really get after it. As an example I’m sure your dead is over 6-hundo if you didn’t do anything else around and between while preparing for it. Good luck with this.
[quote]WhiteFlash wrote:
I think you’re stronger than you realize bro. I imagine that when you’re doing the giant sets it saps a little strength for the next movement. Now that you’re doing straight sets, you can really get after it. As an example I’m sure your dead is over 6-hundo if you didn’t do anything else around and between while preparing for it. Good luck with this.[/quote]
For sure! Fatigue masks fitness and I’d venture to say that if he follows 5/3/1 like it calls for we will see much higher numbers!
shliwers: nice one bro! and you workouts are looking great - keep it up!
Whiteflash and Free2be: Man you guys are being VERY nice, but you both have seen what I do…I’m not such a good follower of rules…I have been doing the 5/3/1 exercises supersetted with other junk…I just don’t like being inside the gym. I like the hard work and the results, just HATE being around idiots…and my gym is FILLED with them! so I get in and out as fast as possible…
But I digress…In order to get my squat over 6 and my dead over 660 and my bench to 480 I will ATTEMPT to follow this…D-bags be damned! My gain will be their pain…Thanks for the encouragement fellas, I shall try not to let you down…
*I am sore as a girl after her first donkey show from the workout yesterday! But in a good way…well as good as you could feel after a donkey show I suppose…But I guess I am doing something…
“I love the man that can smile in trouble, that can gather strength from distress, and grow brave by reflection. 'tis the business of little minds to shrink; but he whose heart is firm and whose conscience approves his conduct, will pursue his principals unto death.”
-Thomas Paine
05.24.09
Training: Energy Systems work
Stuck in the hotel so I jumped on a treadmill put it on random, and ran different hills at 7 mph for 30 full minutes then cooled down, stretched and used the LAX ball in painful and pornographic ways…
Another B-Day cookout tomorrow night when I get home from Cali…God Help me!
05.24.09
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
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 BCAA’s, orange, 2 fish oil caps
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 BCAA’s, Banana, 2 fish oil caps
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Burrrito…I suck
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 BCAA’s, Apple, 2 fish oil caps
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Ran out of Protein Shakes…Almonds & walnuts, orange, 2 fish oil caps
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2 Simply sleep pills – and hopefully 10 hours of sleep…
Alpha-
All though you may not think you are, you are very inspirational. Thanks for keeping a log.
I wanted to ask you, for someone who hasn’t been in the iron game very long, what would you recommend? Both diet and training wise? I have been in the gym for a while, but haven’t seen much progress…I think some input from a veteran would help so please let me know if you have any concise tips.
If not, keep up the good work, your log is inspirational.
-J
Alpha, this is a great log dude. you said you weren’t sure if people we’re still reading it so i just wanted to let you know i check it every morning, it’s very motivating and the quotes are great too.
Thanks Jultz-that means a lot!
and Jbird Thanks for the complements bro, and I am going to try and explain some of my training philosophies…
This is not pointed toward you at all bro and actually is an awesome question â??Thanks for asking it…you have lead me right into a rant…
IF I WERE TO DESCRIBE MY TRAINING PHILOSOPHY and what pisses me off sometimes…It would be bulleted something like this:
- eat lean meat, vegetables and fish oil every 2.5-3 hours…If you want starchy carbs, only eat them post workout… They are like a reward for training.
-Lift more often than you want to, lift heavier than you want to, run longer and harder than you want to, do more reps when you REALLY don’t want to…Basically, do what you HATE more than anything the most, and do what you LIKE the do the least…
-If you are not a little nervous/anxious BEFORE your workout and didn’t feel sick DURING your workout, most likely you are not training hard enough to get where you want to go.
-Do big compound movements for 90% of your work… even accessory work
-Do Sprints, complexes, GPP,or Sled drags/prowler for energy systems work, anything else should be considered NEPA
-Stretch and use a foam roller and LAX ball-but only if you plan on walking when you are 50.
-Keep a log of your training- What gets measured, gets done. If you don’t know what you did last workout, how are you going to beat it this workout? NOT USING A LOG MAKES YOUR TRAINING A WASTE OF TIME! Don’t ask anyone questions about training or diet unless you can show them some form of history of what you have been doing. It would be like not giving a medical history to a Doctor and then asking them to fix you. Don’t be an idiot-people could answer 90% of their own arbitrary questions if they just compared what they are/aren’t doing with their original plan…Man this pisses me off!
-99% of people do not have the testicular fortitude or discipline to work hard and consistently enough to get the results they want…Don’t be that guy. And if you are the 1% smile because everyone thinks you are on roids and are a genetic freak-and refer to you as such behind your back.
-F 90% of Training Partners. Stupidity breeds stupidity! most partners spend more time talking about BS and screaming worthless false encouragement than actually making you better. If you need a spot, ask the 90 lb PT walking around doing nothing, otherwise grow some balls and get it done alone.
-That said, if You found another 1%er, stick with them…hell, maybe even consider becoming “life partners” that way you can get a tax cut while splitting time cooking chicken and spinach together.
-Train FOR something, it is tough to stay motivated without a goal…Also, train for strength, size is a great bi-product.
-Read EVERYTHING on T-Nation, and EliteFTS (With a filter of course), if you pick up 10% of what you read you will get stronger, bigger, and leaner…As a side note, people who haven’t done this have no right to ask stupid questions in the forums…Myself included.
-Every time you Stick food in your mouth or choose the weight for your next set ask yourself, “Will this make me better?”. Then act accordingly
-it is tough to out Diet pansy training, and it is harder to out train a bad diet…Do both or none, it is that simple.
-I do supersets and giant sets not because it is the most advantageous way to gain muscle…I do them because things need to get done…My time is limited, and I don’t like most of the idiots at the gym. So I get in, get it done, and get out. I hate walking into the gym, but love walking out soaked and spent…results aren’t a bad thing either.
-People worry too much about small stuff when the big stuff is not in order. This stuff is not complicated…grow a pair, don’t eat bad, and get just a little bit better each training session. look at the 5/3/1 questions on the strength sports page…of the questions are good, and some are as valid as, “Hey Jimbo, is it ok for me to switch out my Gallon of milk a day for a gallon of skittle flavored vodka? Will this make me HYOOOOOGGGEEEE?”
-Another note on that…Invest in knowledge. Don’t ask 1,000 stupid questions that could all be answered by spending $20 bucks on a book with ALL of the answers (5/3/1). If you can’t afford it, send me a PM about why – if I can’t use my brain to figure out a way for you to earn $20, I’ll send you the money myself! - There are no free lunches, and you will have to work hard and earn every bit you get. If it was easy-everyone would do it! A new you does not come in 6 easy installments of $19.95!
-If you are not regularly doing ATG squats and deads, don’t even bother asking a question about getting bigger and stronger…
-Now go stand petulant against the rest of the “Fitness” world
I guess that is a start on my training philosophy…There is a LOT more where that comes from, but it is a start.
Again, none of this is pointed at anyone in particular…but if the shoe fits…but if you are willing, it is easy to change shoes
Rant over, and I am going to go chill out! It is not good to be pissed off on full, 4 and a half hour Southwest flights. But just wait until someone asks me, “What do you do? Lift weights all of the time?”
GGGGRRRRRRRRRRRRRAAAAAWWWWWWRRRRRRRRR! HULK SMASH! HULK SMASH!
Good rant Alpha!
It is funny how people refuse to believe that I’m in the gym three days a week for around an hour. I can’t wait until I’m as big and bigger than I used to be, they’ll really not believe me then!
Free2Be: Definitely man, and I bet you get more done in that hour than those guys get done in two…a lot of guys who think they are pushing their limits have not even scratched the surface of a hard training day yet…Thank God there is still time!
05.25.09
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
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1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 BCAA’s, orange, 2 fish oil caps
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1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 BCAA’s, 1 Scoop SuperGreens, 2 fish oil caps
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1 of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 BCAA’s, 2 fish oil caps, Almonds & Walnuts
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Birthday/Memorial Day cookout: Steak, salad, watermelon, peppers, asparagus – Yeah that is it…I actually did good on this one!
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 BCAA’s, 2 fish oil caps
“The bravest are surely those who have the clearest vision of what is before them, glory and danger alike, and yet withstanding, go out to meet it.”
-Thucydides
05.26.09 MY BIRTHDAY!!!
Training: 5/3/1 - Week 1 â?? Day 3 â?? Wave 1
Warm-up: Jump rope 6 minutes
BB Flat Bench: Based off of 445lbs x 1 Max â?? 90% =400 lbs
Bench:
65% = 260/5
75% = 300/5
85% = 340/10 Pretty easily
Accessory Work:
Dumbbell Incline: 115/15, 120/10, 115/9
Blast Strap Pulls: 10, 10, 10, 10, 10
Blast Strap Dips: 10, 10, 8, 7, 8
Blast Strap Ab Layouts: 7 sets of 8
Rehab Work:
Blast strap Face Pulls: 10, 10, 10
External Rotations: 25/10, 25/10
Notes:
-The 1st set of DB INC was stupid easy…then I made the mistake of directly going to the BS Dips…and my chest smacked me int he face and called me stupid…Pecs were fried from that point on…
-Over all it was a good workout–Not that hard but I felt pretty spent by the end of it. I am still swearing by those blast straps…if you have never tried dips or pull-ups or face pulls or ab layouts with rings or blast straps–you are not going to be as strong in the long run, just from stabilization alone…
-I get a pump like a body builder on this workout, and I am still skeptical, but it IS only my 3rd day, so I am going to give it time…if it has worked for so many others it should work for me…
-Oh and it is my 29th Birthday today! I will be eating clean…but not drinking so clean…I have lived another year (F-You Brain Tumor!)…I am afraid the 12 year Dewar’s scotch sitting in front of me will not see 13…sigh…
If not too inebriated I will post my food…hell I may get on here and drunken rant…then again the PMs concerning the above sober rant may stop me…only time and the wisdom of 29 years will tell…
happy birthday dude. Inspirational stuff in your training log, I look forward to incorporating some of your advice into my training. Thanks.
PS thanks for validating my current routine of “getting in, waving hello, getting the fuck through my workout in an hour, waving goodbye” as people who were in there when I arrived were still very much there when I left
happy birthday!
congrats on the big 29, your last double digit age to ever refer to you as young! evil laugh
Happy Birthday.
Good lord, is it just me or does Cheeta just keep getting hotter and hotter?..never mind, I don’t care what the rest of you think! She is smokin’!
happy birthday bro, be safe, you are very inspirational. For all the crybabies in this world, who are crying for nothing, they should follow your way of living and motivation in life!!! Good work, amazing lifts, keep it going man!!! I train about the same way as you, and when i see your lifts…i m a wuss…hahahha
Man thanks for all of the well wishes and compliments…all of you are awesome! My birthday was a blast!
“If a man is called to be a street sweeper, he should sweep streets even as Michelangelo painted, or Beethoven composed music, or Shakespeare wrote poetry. He should sweep streets so well that all the hosts of Heaven and Earth will pause to say, here lived a great street sweeper who dis his job well.”
-Martin Luther King, Jr.
05.27.09
Training: Energy Systems work
ran 1/2 Mile
5 Hill Sprints (40 Sec sprint up 1:30 walk down)
Ran 1/2 Mile
Happy birthday bother. Diggin’ the quote from the good doctor.
Happy Birthday,
Hope you enjoyed it.
great Rant… and love how your tearing it up,
every body is doing the 5/3/1
I went with maximum strenght from Eric Cressey- so far so good.
and your right fuck that tumor.
kmc
Hey man just wanted to pop in and say after seeing some of your videos and now skimming most of your log (as others have said) your work is inspiration.
Also, your rant earlier was filled with great stuff, feel free to continue that rant anytime you’d like, I’ll be sure to take note. I’ll also continue to follow your progress.
Oh and yeah, happy belated birthday, hope it was a good one.
kmc and douglas: Thank you both so much for your kind words! I really, really do appreciate them
Alpha-
You should write a book regarding your training philosophies. Sure, they may not sound technically correct, but you obviously know wtf you are talking about. You look and perform better than most (if not all) authors. Just something to think about…
ps That rant was fucking awesome and undeniably true.
-J