I can’t figure out how to get the video on my computer. I plug it in and my computer only recognizes the music on my phone - not any of my videos or pictures. Phones a Motorola RazrV8 if anyone knows how to do it. Obviously the video is too large to just send via message or e-mail from the phone itself …
It is what it is bro, thanks for trying so hard though-
04.13.09
Meals:
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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
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1 Scoop ON 100% Whey, 1 Scoop Surge, (peri workout) 15 BCAA’s
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s.
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s.
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Chicken, salad, 2 fish oil caps
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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
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Egg Salad Sandwitch, 2 Fish oil Caps
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Chicken Fajitas, peppers, onions, 2 fish oil caps
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, Natty PB, 2 fish oil caps
Wish i could have gotten everyone that video…Sorry Everyone
Continuing to really enjoy this log mate, keep it going!
Questions: Is the type of training you’re doing fairly typical for the guys in your line of work? Or is what you’re doing primarily for your personal goals?
[quote]justrob wrote:
Continuing to really enjoy this log mate, keep it going!
Questions: Is the type of training you’re doing fairly typical for the guys in your line of work? Or is what you’re doing primarily for your personal goals?
[/quote]
You know. I wish I could say that a lot of guys in my line of work (or any law enforcement/fire/military) worked out at all much less like this. It would seem most talk the talk but don’t walk the walk…it is what it is though and other guys on this site will also attest to that.
I’d say it definitely does help with the job because it is kind of like a strong guys hybrid crossfit. But it also helps with my current goals of seeing how far I can push myself.
Thanks for following the log man-im planing on keeping it for a while.
BTW ate clean yesterday and today but I would’ve had to pay 7.50 just for some machines and a treadmill at my hotel last night so I passed - if my flight goes on time today ill try to hit it tonight. Only time will tell.
“There is one thing more wicked in the world than the desire to command, and that is the will to obey.”
-W.K. Clifford
04.15.09
Training: 4x8 Giant sets w/ as little rest as possible between sets
1a. Front Squats: 275/8, 295/8, 315/6, 315/6
1b. Semi-Supp Pull-ups: 90/8, 100/7, 100/7, 90/8
1c. Standing Semi-Supp DB OHP: 80s/8, 85s/8, 90s/5, 80s/8
1d. BB Romanian Deads: 255/8, 275/8, 295/8, 295/8
1e. Hanging Knees to Elbows: 5 sets of 6
Aux Work: 2x8 Giant sets
External rotations: 25/8, 25/8
DB Lat raise: 45/8, 40/7
Db Rear delt: 35/8, 35/8
Notes:
1a. 315 is heavy for front squats…it is hard…no me gusta…But 2 sets of 6 is not bad.
1b. Had something going on with my left tricep while doing these…i think it will be fine though
1c. Better than ever before but still not up to where I’d like them to be
1d. Lower lumbar is still pretty tired from the heavy deads the other day-It got iffy in the later sets.
Energy Systems work: Nada
i know its an excuse but rain made traffic really bad and the gym was packed so i didn’t have all of the time that I wanted…it is what it is…Will try to get some more in tomorrow–
Overall:
So i don’t think i have had enough time looking over each of those programs I was thinking about doing-so rather than jumping into one of those unprepared-I have made up a program for a co-worker that i think i am going to also do for like 3 weeks to get a base idea of where my strength is…I’ll try to post the program i made up for him on here later or tomorrow for all of you to take a look at…I am going to go do some foam rolling and stretching
04.15.09
Meals:
1.Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens, Biotest Superfood. 1tbs Ground Flax. 1 scoop L-Lucine. 2 Fish Oil. 1 Multi. 1 HOT-ROX Extreme. 2 Biotest BCAA’s
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s. 1 Scoop L-Lucine
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Scoop of ON 100%, 1 Scoop Metabolic Drive, 1Scoop Mt-Rex Super Greens. 2 Fish oil. 2 BCAA’s
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1 Scoop Surge, 1 Scoop ON 100% Whey. 15 BCAA’s (Peri workout)
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Scoop of ON 100%, 1 Scoop Metabolic Drive, Met-rx Greens, 2 BCAA’s, 2 Fish oil
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10oz Steak, Salad, Mushrooms, a few grapes, 2 fish oil caps
7.Scoop of ON 100%, 1 Scoop Metabolic Drive, Met-rx Greens. 2 Fish oil. 3 ZMA
“Weakness of attitude becomes weakness of character”
-Albert Einstein
04.16.09
Just a slow 3.5 mile jog today-partly for recovery, partly for the rest for what is going to start tomorrow…I’ll try to post the program I am going to follow for the next 3 weeks later…
04.16.09
Meals:
1.Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens, Biotest Superfood. 1tbs Ground Flax. 1 scoop L-Lucine. 2 Fish Oil. 1 Multi. 1 HOT-ROX Extreme. 2 Biotest BCAA’s
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s. 1 Scoop L-Lucine
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Salad, 4oz Chicken, Scoop of ON 100%, 1 Scoop Metabolic Drive, 1Scoop Mt-Rex Super Greens. 2 Fish oil. 2 BCAA’s
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s. 1 Scoop L-Lucine
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8oz Steak, Salad, 2 fish oil caps
6.Scoop of ON 100%, 1 Scoop Metabolic Drive. 2 Fish oil. 3 ZMA
“Any intelligent fool can make things bigger, more complex, and more violent. It takes a touch of genius – and a lot of courage – to move in the opposite direction.”
-Albert Einstein
04.17.09
New Workouts that don’t make me feel like puking!!! Yeah!!!
8x3 Giant Sets with as little rest as possible between Exercises and Sets–
Training: A
1a. Back Squats: 405/3, 425/3, 455/3, 475/3, 495/1, 475/2, 455/3, 455/3
1b. Weighted Pull-Ups: 90/3, 100/3, 110/3, 110/3, 110/2, 100/3, 100/3, 100/3
1c. Standing BB Military: 195/3, 205/3, 215/3, 225/3, 235/2, 225/2, 215/3, 215/3
1d. Leg Raises: 8 sets of 6 reps
Accessory Work: 3x7 Giant Sets
DB Rear Delt: 45/7, 45/7, 40/7
DB Lat Raise: 45/7, 45/7, 40/7
External Rotations: 25/7, 25/7, 20/7
Notes:
1a. Squats are my weakest lift-495 for 1 was a HARD Fought rep…I have a vid of it that I am going to try an post-hopefully it will work…
1b. Still pain my my left elbow-it is what it is-I’ll stop complaining about it soon I hope
1c. VERY Strict on these-pretty happy with it
Energy Systems work: 15 Minutes Low Intensity cardio
3 Mile NEPA walk after dinner
Overall:
Really Stoked about not having to do high reps for a few weeks–the 495 was a good line to see where I am actually at right now…and with the goals I set earlier in the log-I think they could all be attainable by the end of the year…Now I just hope this vid posts!
495x1
[quote]Alpha wrote:
1a. Squats are my weakest lift-495 for 1 was a HARD Fought rep…I have a vid of it that I am going to try an post-hopefully it will work…
495x1
[/quote]
Nice Squat, it actually looked quite comfortable…I said sitting here at my computer lol!
Shame you couldn’t get the other vid up, but I had a motorola and they seem to not be too compatible with transfering stuff to computers. I ended up emailing photos to myself, but could never get vids to transfer either.
I just uploaded it to Youtube here is my 495x1…Stupid T-Nation…I love them but embedding vids sucks here…(the actual workout that this happened during is posted on the previous page)
Well it may be weak but at least you guys know I actually lift weights!
nice job brother!
Great work, son!
Muchas Gracias Hermanos–But I think getting vids on here and starting a Youtube channel for this log were more challenging than the workout!–I’ll keep trying to post more vids as I continue through this strength program…Thanks again guys–Still Waiting for you to start a log StClair!
04.17.09
Meals:
1.Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens, Biotest Superfood. 1tbs Ground Flax. 1 scoop L-Lucine. 2 Fish Oil. 1 Multi. 1 HOT-ROX Extreme. 2 Biotest BCAA’s
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s. 1 Scoop L-Lucine
-
Scoop of ON 100%, 1 Scoop Metabolic Drive, 1Scoop Mt-Rex Super Greens. 2 Fish oil. 2 BCAA’s
-
1 Scoop ON 100% Whey, 1 Scoop Surge, 15 BCAA’s (Peri Workout)
-
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s. 1 Scoop L-Lucine
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1 Steak Kabob, 1 Chicken Kabob-both with Onions and peppers, 2 fish oil caps
—2 glasses of Scotch----(1 Before My NEPA Walk- 1 During)
- Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s.
6.Scoop of ON 100%, 1 Scoop Metabolic Drive. 2 Fish oil. 3 ZMA
“One of the saddest experiences which can come to a human being is to awaken, gray-haired and wrinkled, near the close of an unproductive career, to the fact that all through the years he has been using only a small part of himself.”
-V.W. Burrows
04.18.09
Training:
Energy systems work: 4 mile slow recovery run.
Body feels beat up today from the squats. Hopefully after a run and some foam rolling and stretching today, i will be ready for a new Dead lift PR tomorrow-we shall see.
Now I’m off to a cook out
So the pain that i mentioned in my left arm during weighted pull-ups (Sharp pain in dead hang)on my work out 2 days ago…today i realized I have this on my back/armpit…Anyone have a clue what it is? I feel ok and I doesn’t hurt–its just ugly.
Didn’t workout today because I did a lot of yard work and furniture moving…I’ll hit it hard tomorrow and hopefully have some vids of my deads.
A closer view…
hep c? the hiv? those are my two guesses. and good god man get a tan!
[quote]stclair20 wrote:
hep c? the hiv? those are my two guesses. and good god man get a tan![/quote]
Haha yeah bro you are probably right…I was leaning toward gyna-sypha-herpa-litius…
And i WISH I could tan…I might actually be able to see an ab when I’m 5% BF!! Stupid Scottish/Irish skin…i make powder look like he comes from Sierra Leon…
I am guessing I actually torn something in my lat…It is what it is I guess…I don’t foresee it affecting my training at all
“Men like me are impossible until the day when they become necessary.”
-Victor Hugo
04.20.09
8x3 Giant Sets with as little rest as possible between Exercises and Sets–
Training: B
1a. Deads: 425/3, 455/3, 495/3, 525/3, 555/FAIL, 545/2, 495/3, 495/3
1b. BB Bent Rows: 245/3, 265/3, 275/3, 295/2, 275/3, 265/3, 265/3, 245/3
1c. BB Flat Bench: 335/3, 365/3, 385/3, 405/2, 385/3, 365/3, 365/3, 365/3
1d. Obliques: 8 sets of 6 reps
Accessory Work: 3x7 Giant Sets
BB Shrugs: 405/7, 455/7, 495/7
DB curls: 65s/7, 60s/7
BB Rev Curls: 70/7, 70/7
Tri Rope Ext: 70/7, 70/7
Notes:
1a. I was really disappointed with these this week…Last week they felt so light and this week the weight felt like a truck! Hopefully they will get better.
1b. Rows suck
1c. First time I have done heavy bench on a long time–405x2 isn’t bad, but is pretty weak for me…Weight should be going up soon…
Energy Systems work: 15 Minutes on the rowing machine doing intervals
Overall: Disappointed… Especially on the Deads. I felt so good last week. And this week the weight was just killer. I am going to go sulk now…