“First they ignore you, then they laugh at you, then they fight you, then you win.”
-Mahatma Gandhi
Just a 3.5 Mile active recovery walk today. Back has been seized up all day but I am going to stretch it out and hit it hard tomorrow morning.
I plan on setting some goals to reach by the end of 2009 later–we’ll see if that gets done or if I procrastinate my night away.
04.06.09
Meals:
Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens, Biotest Superfood. 1 scoop L-Leucine. 2 Fish Oil. 2 Biotest BCAA’s, 1 Multi
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s.
Salad w/ grilled chicken
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s. 1 Scoop L-Leucine
1 Cup Egg Whites, 2 Whole eggs, grapes, 2 Fish oil Caps.
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 1 tbs natty PB, 2 Fish oil. 2.Biotest BCAA’s
“Once you eliminate the impossible, whatever remains, no matter how improbable, must be the truth.”
-Sherlock Holmes
04.07.09
Training: 4x8 Giant sets w/ as little rest as possible between sets
1a. Front Squats: 255/8, 275/8, 295/8, 315/5
1b. Semi-Supp Pull-ups: 80/8, 90/8, 100/7, 90/7
1c. Standing Semi-Supp DB OHP: 85s/8, 75s/8, 80/8, 80/8
1d. BB Romanian Deads: 245/8, 265/8, 275/8, 275/8
1e. Cable wood choppers: 6 sets
Aux Work: 2x8 Giant sets
External rotations: 25/8, 25/6
DB Lat raise: 45/8, 40/6
Db Rear delt: 35/8, 30/8
Notes:
1a. Not bad-Reading “Starting Strength” gave me some good things to think about and it showed…
1b. Getting stronger here-it will be good to see what happen when I go Lower reps with these again. I’d like to eventually like to have my BW attached to me for 3.
1c. The 8 rep death is starting to improve a little bit…
1d. Stayed a little light due to the straining in my lower back yesterday. But it really felt as if the stretching and foam rolling helped a ton.
Energy Systems work: NONE
I am going to the Mid east again tonight for a few days (I’ll be back Friday) so I will probably get 1-2 sessions in there. Well see. I post more when I get back.
Diet will again be all liquid between now and friday and will probably get even less sleep than last time (-6 Hours). But it is what it is. My plan is to train the day I get back again-but we’ll see how i feel then.
Until then-
Strength & Honor
b
"It’s not the critic who counts, not the man who points out how the strong man stumbled, or when the doer of deeds could have done better. The credit belongs to the man who is actually in the arena; whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions and spends himself in a worthy cause; who at the best, knows in the end the triumph of high achievement; and who at the worst if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory or defeat.
-For those that have had to fight for it, life has truly a flavor the protected Shall never know"
-Theodore Roosevelt
Before I leave for the Mid east I wanted to put down some goals that I’d like to achieve before the end of 2009:
All Numbers are in lbs, and will be done COMPLETELY RAW. No Belts, wraps, straps, suits–But I will be using Chalk…
I want to hit all of these numbers before JAN 1st 2010-and will be keeping my body weight between 220lbs and 230lbs. My body fat will be hovering right around 10% the entire time also.
*these numbers may go higher if needed-I’ll edit them when that bridge comes.
Deads: 660x1 (3x BW)
Back Squat: 605x1 (2.75x BW)
Bench: 450 (2x BW)
Military: 250 (Just a little over BW)
Front Squat: 450x1 (2x BW)
Power Clean 350x1 (Hell if I know)
Run 1.5 Miles in 9:00 min
I think all of these numbers are doable for me…I guess well see. Keep an eye out for videos and pics as I get closer to these numbers.
Strength & Honor
b
This log is awesome, I like your programming, and your numbers/weights/reps are good, like really good
How do you manage gear in the giant sets?
this has given me food for thought.
kmc
I keep coming back to your log. Such a great one too.
Few questions:
1 Why are you mixing whey with Metabolic Drive when in V-Diet they only take MD ?
2 How big is your serving of flex in grams ?
3 What is your time on 1.5 mile now ? And do you do any special training to achieve your 9 min 1.5 mile ?
4 For how long are you going to be on the liquid diet? What results have you gotten since starting it ?
Thank you very much and all of luck to you …
- Lucy
PS: Your numbers are impressive.
Dude, you’re a tank. My goals are similar in the bodyweight ratio aspect, although I’ll be moving a shitload less total weight. Where are you now in respect to your goals?
[quote]kmcnyc wrote:
This log is awesome, I like your programming, and your numbers/weights/reps are good, like really good
How do you manage gear in the giant sets?
this has given me food for thought.
kmc[/quote]
Thanks a lot bro-
Sorry for all of these late responses but I just got back from the middle east right now and haven’t slept for a few days…So i am going to answer these ?'s hit the gym before I collapse then come back a log it and try to catch a few hours…
But about the giant sets… Most of the time I will Use a power rack or Hammer strength squat rack with pull-up bars attached. then steal a bar from somewhere else and load it from the floor.
So for instance, if i had Back squats - to pulls - to stiff leg deads - to DB Military Press. i would do the squats in the rack, throw a chain with weights around my waist & do my pulls, turn around and grab the bar off the floor for the deads, then get over to the DB’s and hit the military, then try and get the ab/oblique variations where ever possible…
I hope this isn’t too confusing-I probably typing incoherently in my state…But I really do appreciate the support and the watching bro-please continue
I also avoid the gym during it’s crowded hours like jail bait with aids… But I always find a way to get it done.
[quote]JuicyLucy wrote:
I keep coming back to your log. Such a great one too.
Few questions:
1 Why are you mixing whey with Metabolic Drive when in V-Diet they only take MD ?
2 How big is your serving of flex in grams ?
3 What is your time on 1.5 mile now ? And do you do any special training to achieve your 9 min 1.5 mile ?
4 For how long are you going to be on the liquid diet? What results have you gotten since starting it ?
Thank you very much and all of luck to you …
- Lucy
Thanks a lot Lucy and good luck to you also…as for your questions…hmmmmm
numero uno: i mix Whey and MD because I would need to sell my body on the street to pay for that much MD-simple as that-if I could afford 2 scoops of it 6 to 8 times a day i would, but the US Gov apparently doesn’t think I’m worth as much as i do. And it is really a stretch to even consider what I am doing even related to the V diet anymore because i eat too much solid food.
Numero dos: Ummm I keep it around 5 grams I am guessing-
Numero Tres: The fastest I’ve done the 1.5 in the last year was 9:45…I am talking to a guy who went to the Olympic trials for running similar distances and he is giving me some ideas, but I just hate running so bad I don’t implement them like I should!
Numero Quatro: Well the “semi” liquid diet is more out of convince due to spending so much time traveling for my job so i don’t foresee a change anytime soon. and it is working, but not as fast as usual because I usually I have a lot of MMA training involved which counts as extra cardio…But I am still working on it and will probably be posting some more pics up soon to show where I’m at now…
Thanks so much for following my log and thanks for the questions, it really does help me to do this…
[quote]WhiteFlash wrote:
Dude, you’re a tank. My goals are similar in the bodyweight ratio aspect, although I’ll be moving a shitload less total weight. Where are you now in respect to your goals?[/quote]
Hey thanks man! good to see you post on here again! Thanks for still checking it out!
Where I am at right now would look close to this…(These numbers will be the heaviest I have done in the last year-not necessarily where I am currently)
Deads: 505x3
Squats: 475x5
Cleans: 305-315x3
Bench: 430x3
Front squats: 335x5
Military: 230x3
Hopefully I will get there. I am thinking about doing Wendler’s 5/3/1 next but am not sure if that would be good or if something else would be better. If you have any input-please share!
Thanks again bro
Pain is inevitable. Suffering is optional.
-M. Kathleen Casey
04.10.09
Training: 4x8 Giant sets-little rest as possible between exercises
1a. BB Step-ups (8 Each leg): 205/8, 225/8, 245/8, 225/8
1b. T-Bar Rows: 190/8, 195/6, 190/8, 180/8
1c. Flat BB Bench: 315/8, 325/7, 325/6, 315/8
1d. BB Clean & Press: 155/8, 175/7, 195/8, 155/8
1e. Dragon Flags: 6 sets of 6
Aux Work: 3x8 Supersets
Behind the back Shrugs: 275/8, 325/8, 345/8
Standing Calf raises: 315/8, 315/8, 315/8
Notes:
1a. Not bad considering how tired I am…
1b. Weird twinge in Left elbow when doing these…we’ll see how it plays out
1c. My chest is dying so fats on these, the weight isnt heavy, my muscle just burns out
1d. Just for speed and working on catching the bar on my anterior delts.
Energy Systems Work: None…But I did two sessions in the middle East.
1-20 Min treadmill on randon
1-20 min treadmill intervals
Overall:
I AM EXHAUSTED!! this is the end of my 50 hour straight work DAY!!! thank God. Weights didn’t seem too bad considering my physical state of being…and i will hit it tomorrow.
BED NOW…
wow wow wow wow wow wow. hold the phone… i just figured something out… middle east and such.
i thought the counter terrorism occupation on your profile was a joke. are you seriously counter terrorist?!
[quote]FutureGL wrote:
wow wow wow wow wow wow. hold the phone… i just figured something out… middle east and such.
i thought the counter terrorism occupation on your profile was a joke. are you seriously counter terrorist?![/quote]
Yeah bro I do counter terror for the gov…
04.10.09
Meals:
Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens, Biotest Superfood. 1tbs Ground Flax. 1 scoop L-Leucine. 2 Fish Oil. 2 Biotest BCAA’s, 1 Multi
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s.
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s. 1 Scoop L-Leucine
1 Scoop ON 100% Whey, 1 Scoop Surge, (peri workout) 15 BCAA’s
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s, 1 scoop Met-rx Super Greens
Turkey Meatballs, black berries, grapes, 2 fish oil caps.
Chicken, celery , cheeses and watermelon…Random
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s.
[quote]Alpha wrote:
kmcnyc wrote:
Thanks a lot bro-
Sorry for all of these late responses but I just got back from the middle east right now and haven’t slept for a few days…So i am going to answer these ?'s hit the gym before I collapse then come back a log it and try to catch a few hours…
But about the giant sets… Most of the time I will Use a power rack or Hammer strength squat rack with pull-up bars attached. then steal a bar from somewhere else and load it from the floor.
So for instance, if i had Back squats - to pulls - to stiff leg deads - to DB Military Press. i would do the squats in the rack, throw a chain with weights around my waist & do my pulls, turn around and grab the bar off the floor for the deads, then get over to the DB’s and hit the military, then try and get the ab/oblique variations where ever possible…
I hope this isn’t too confusing-I probably typing incoherently in my state…But I really do appreciate the support and the watching bro-please continue
I also avoid the gym during it’s crowded hours like jail bait with aids… But I always find a way to get it done. [/quote]
Thanks for the answers not confusing at all.
I work/travel some dumb hours too.
figured you where dragging a bar or other gear over to the rack-
and working weird hours lets me get to the gym in off times
and yes reading along is something I intend to do- I do far better with more random programming then splits etc
like snatch grip dead, OH squat, db snatch vs bench + accesscory ,
squat + accessory etc.
I do straight sets but your giant sets are making me think
great work, thanks again for the reply
kmc
?Never tell a young person that anything cannot be done. God may have been waiting centuries for someone ignorant enough of the impossible to do that very thing.?
-G. M. Trevelyan
04.11.09
Training:
4X8 Giant sets, As little rest as possible between exercises
1a. Back Squats: 405/8, 425/8, 44/5 (got pinned), 425/5
1b. Wide grip weighted Pull-ups: 70/8, 75/7, 75/7, 70/8
1c. BB Push Press: 195/8, 215/8, 235/6, 215/8
1d. DB Stiff-legged deads: 125’s/8, 125’s/8, 125’s/8, 125’s/8
1e. Windshield wipers, 4 sets of 8
Aux. lifts: 2x8 giant sets
Ext rotations: 25/8, 25/7
DB lat raises: 45/7, 40/8
DB Rear Delt: 35/8, 30/8
Notes:
1a. Still stuck at 445…Got pinned on my 6th rep of the 3rd set and was livid about it…Tried the weight again and got 5 easier than the 3rd set…
1c. Moving up weight here which is good to see, hopefully it will translate over to my military press some.
1d. heaviest DB’s in the gym that i was working out in…
Energy systems work: ARC Trainer for 15 minutes on Hill Interval
Overall:
Pretty good workout, I still loathe doing 8 reps with everything in me! I cannot wait to get back to 5 and under. Even now on my sets-reps 1-5 fly up then i need to take breaths and finish two more-followed by more breathes and then the final rep…Uggg.
I am really leaning toward Wendler’s 5/3/1 for my next progression. I am also looking into Smolov and sheiko…If anyone has opinions on which of these three would work best for me (I haven’t done any of them) Please comment and let me know…
Taking tomorrow off both lifting and diet for easter.
Happy Easter everyone…
Strength & Honor
-b
04.10.09
Meals:
Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens, Biotest Superfood. 1tbs Ground Flax. 1 scoop L-Leucine. 2 Fish Oil. 2 Biotest BCAA’s, 1 Multi
1 Scoop ON 100% Whey, 1 Scoop Surge, (peri workout) 15 BCAA’s
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s. strawberries, blackberries
2 Turkey Sandwiches, 2 fish oil caps
Chicken, peppers, onions, broccoli, 2 fish oils caps. 1/2 a mango
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s. 1 Scoop L-Leucine, 1 scoop Met-RX Super Greens. 3 ZMA Caps.
Bad Food and Robin Eggs (Those malted milk ball things) tomorrow!!! Thank God i don’t like those peep things!
[quote]Alpha wrote:
I am really leaning toward Wendler’s 5/3/1 for my next progression. I am also looking into Smolov and sheiko…If anyone has opinions on which of these three would work best for me (I haven’t done any of them) Please comment and let me know…
Taking tomorrow off both lifting and diet for easter.
Happy Easter everyone…
Strength & Honor
-b[/quote]
I haven’t done any of those, but you should check out Hanleys Sheiko Log. I think he is doing DC or something now, but I’m sure he would be able to answer any Q’s you have on Sheiko. He has a very good (long) log.
Q: Do you ever miss eating more ‘real’ food? I have been having quite a few shakes myself lately with one thing and another and I was wondering how it is when you’re doing for a long time.
Don’t eat too many Easter eggs 
[quote]Lift and Eat wrote:
Alpha wrote:
I am really leaning toward Wendler’s 5/3/1 for my next progression. I am also looking into Smolov and sheiko…If anyone has opinions on which of these three would work best for me (I haven’t done any of them) Please comment and let me know…
Taking tomorrow off both lifting and diet for easter.
Happy Easter everyone…
Strength & Honor
-b
I haven’t done any of those, but you should check out Hanleys Sheiko Log. I think he is doing DC or something now, but I’m sure he would be able to answer any Q’s you have on Sheiko. He has a very good (long) log.
Q: Do you ever miss eating more ‘real’ food? I have been having quite a few shakes myself lately with one thing and another and I was wondering how it is when you’re doing for a long time.
Don’t eat too many Easter eggs
[/quote]
Thanks for the advice bro, I’ll check out his log-
As far as “real” meals go…I get usually 1-2 solid meals a day, so it isn’t that bad. Even when i have to go a few days in a row with just shakes…I kind of get used to it. i really don’t think it is that bad at all. But that’s just my opinion I guess…
What I ate today can only be described as pornographic…and will not be mentioned again…I am going to go take a shower now chanting, “I feel so dirty” and try to wash away my fat-assness of what I consumed in the last 12 hours…
Tomorrow is a new day and I will be back on track…i will kill the Easter Bunny if he ever gives me that many Malted milk ball eggs again!
“The harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value. I love the man that can smile in trouble, that can gather strength from distress and grow”
-Thomas Paine
04.13.09
Training:
4x8 Giant Sets with a little rest between exercises as possible.
1a. Sumo Deads: 405/8, 455/8, 500/8, 525/6 (Hopefully the Vid will be on here tonight for this last set
1b. Hammer Strength Row: 270/8, 280/8, 290/8, 300/8
1c. DB Incline bench: 100s/12, 100/12, 100/12, 100/15
1d. DB Snatch (8 reps each arm): 75/8, 80/8, 80/8
Aux lifts: 2x8
BB Shrugs: 495/8, 585/8
Notes:
1a. First time ever DL in bare feet…it made the weight feel so much easier. 525/6 on my last set felt great too but i started to feel my back strain a little so i stopped the set at six, but not because it was too heavy… This is a new PR. StClair20 Video taped it on his cell-if he can get it to me I will try and put it up here for people to see…
1b. wasn’t at my normal gym so i had to do HS because there was only on available BB.
1c. Had to do 100s because they were the heaviest things in the gym…so i just upped my reps…kind of a waste of time though
1d. Did 3 sets because my back was starting to really feel those deads. But it was good.
Energy Systems work: Moderate treadmill work for 15 minutes
NEPA walk in the evening
Overall:
Was real stoked about the DL today-they felt great and it was awesome to break into some new territory. I know i will just destroy this PR too though so i am not going to even really bother with it too much.
Hopefully StClair’s cell will stop being dumb and let us get the vid up so if there are doubters they will have some proof…
if it works out I’ll post it when I get a hold of it…