I’m not close to having a feel for what’s working for me haha.
You still have to change exercises if you don’t beat the logbook. If you don’t add weight/reps to an exercise you change that exercise to a new one, so there should still be an incentive to kill it in the gym.
[quote]samoth2 wrote:
I’m not close to having a feel for what’s working for me haha.
You still have to change exercises if you don’t beat the logbook. If you don’t add weight/reps to an exercise you change that exercise to a new one, so there should still be an incentive to kill it in the gym.
[/quote]
Well, you’re still making progress and doing things the right way. Keep on trucking, listen to your body and watch closely how it reacts to things, and then in a year, two, or three start killing those rest-pause sets. 
Might not hurt to start incorporating extreme stretching into there, to be honest. I wish I would have done more PRIOR to DC training because they’re so effing money.
And okay, bummer. I don’t even have any “alternative” exercises at this point. Here’s to not giving myself the option of failure. 
So, off day obvi, but since I’m here, this morning I had a nice big meal. Incidentally, since I’m now not starving myself to death and I’m appearing a little more “full” consistently (muscle-wise, to a certain extent,) I’ve been getting a lot more questions and comments around the office about training, diet, etc. Not really annoying but I’ve noticed that the way people approach training and healthy lifestyles in Colorado is… far different, to say the least, from what I was use to in Michigan.
And what I mean by that, is people are fucking white here. I don’t like it. It’s all drab, bland North Face bicyclsists, hikers, and blah blah. Think of this way - if Colorada were a shoe, it would be a New Balance hiking shoe (lol.) Doesn’t feel like seriously lifting weights is as big, so I try to avoid the subject altogether if I can.
Anyway, cardio after work today for a while, because why not.
tootles
lol move to jerz, being a meathead is a legit culture here
[quote]fr0IVIan wrote:
lol move to jerz, being a meathead is a legit culture here[/quote]
IDK man… probably be a little too tough to stand out in that case. 
FUUUUUCK today.
This morning I had a decent 93/7 beef meal + some almonds. That was at 8:30ish. Fasted all fucking day after that.
5:30-600pm, I have a shake with 2 scoops HumaPro + 1.5 scoops HemoRage. No carbz. Peri-shake was just BCAA, too. It was FUCKING HORRIBLE. God almighty. So, now by design, I just ate a bunch of lean ground turkey and am currently putting away Snickerdoodles and orange slices. I will be going to the store for more simple carbs, too. Good stuff. I fucking
earned it.
[u]2B - BICEPS / FOREARMS / CALVES / HAMMIES / QUADS[/u]
One-hand Curl Machine (15-25rp)
100 x 14 + 7 + 6 = 27 (Little too much, but felt great. Left arm dictated these, right arm could have done more for sure.)
Reverse Cable Curls (11-20 straight)
280 x 15
Stretch
Leg Press Calf Extensions (WAY too much weight. Fuck me.)
4pps x 7 + 3 + 2
Seated Leg Curls (15-30rp)
180 x 18 + 8 + 6 = 32 (Also, slightly too light, but good.)
Stretch
Hack Fucking Goddamn Squats
3+10pps x 8
2+30pps x 20 (FUUUUUUUUUUUUUUUUUU) I was insanely gassed around 10, lol.
Stretch
30 minutes of stair climbing. HIIT/SS combo. Too tired to describe. FML
EDIT/UPDATE: I fucking just downed all those cookies and orange slices, no problem. Depleted state ftw.
too tough to stand out? so you’d rather be a big fish in a little pond eh
aren’t girl scouts selling cookies over there? or are you gonna tell me you don’t eat girl scout cookies… heathen…
[quote]fr0IVIan wrote:
too tough to stand out? so you’d rather be a big fish in a little pond eh[/quote]
Hey, I have an excuse to be vain. I use to be a FAT fish in whatever pond I inhabited. I need this.
[quote]aren’t girl scouts selling cookies over there? or are you gonna tell me you don’t eat girl scout cookies… heathen…
[/quote]
Lol. They were selling, man, but I think they’re all wrapped up now. What… NJ too good for Girl Scout cookies? I’m willing to bet this weekend when I go home to MI for a few days my parents will have a cache of Thin Mints and possibru Peanut Butter ones. Oh no.
This post is going to suck, on phone. No internet at house for some reason.
Today was terrible. Missed a lot of the weivghts, badly. Flat out removing CGBPs, my wrists just can’t take them. Overall, poor day. Chest was money tho.
[u]3A - Chest / Delts / Tris / Back Width / Back Thick[/u]
HS Press (Decline I think; money.)
3+10pps x 12/13+1 + (4+1) + (2+1) = 18/19 (Perfect.)
50 lb stretches for 70 sec!
Seated Military to Chest (Hard?!)
135 x 7 + 4 + 3 = 14 (Hmmm…)
Stretch
Then it gets bad.
Close-Grip BP (Seriously, fml.)
185 x 5 + 2 + 1 = 8 (Flat out felt terrible.)
Horrible stretch, for real
Underhand Close Grip Pulldown Machine (Ninja difficult)
1+25pps x 5… RP 1+15pps x 6 + (4+1) = Doesn’t matter.
T-Bars
4p x 9
3+25p x 13
30 lb stretch, goodness.
Then an actually fairly fucking brutal treadmill sesh. No stairclimbers open. Walked at 15degrees+ (This machine IS higher incline than others) for like 35 minutes, at mostly 3.2 or 3.0 MPH. Very difficult.
OMG. So yesterday went like this.
5:15am - Wake up
7:00am - Work
4:00pm - Out of Work
5:00pm - Work out as soon as possible
LEG DAY
8:00pm - Leave Denver for Michigan
TODAY… 4:00pm(MST) - Arrive in MI
FML
Only stopped for like 2 hours of sleep this morning. Such a long fucking day/drive. Going to eat a lot of mom’s homemade pizza tonight.
Will probably re-update this with more detail later, I’m seriously like unfunctional zombie mode.
Workout was good/bad.
[u]3B - Biceps / Forearms / Calves / Hammies / Quads[/u]
Straight Bar Cable Curls
240 x 16 + 7 + 5 = 28 (Little too light, felt great though.)
Pinwheels (Meadows form)
50 x 12.5 (Brrr… was 12-20. Too 'eavy.)
Seated Calf Extensions
1+25 x 12 (owww holy fuck)
High and Sumo Stance Leg Press
6pps x 23
Back Squats
295 x 3 (Fucking forget it. Pretty much a GM.)
225 x 20 (Also shitty reps, and tweaked my neck. Got it, though. Very difficult.)
Did cardio.
Ugh.
lolol I tink you were a bit touched in the head to squat that much with your neck still fucked. but I’ve done stuff just as dumb, or dumber.
and good lawdy lawd you squatted! I thought your back couldn’t handle dat ish.
<3 glad you made it to moms in one piece
[quote]fr0IVIan wrote:
lolol I tink you were a bit touched in the head to squat that much with your neck still fucked. but I’ve done stuff just as dumb, or dumber.
and good lawdy lawd you squatted! I thought your back couldn’t handle dat ish.[/quote]
Yeah, IDK what I was thinking back. The back felt fine during (and after) but my form is no better. I’m seriously doing good mornings, more or less, lol. As I’m OFF DC right now, towards the later part of my leg days I’m going to just do some light squats and work on form.
Yay, it was great. I got incredibly, rather fat. Had some personal revelations.
Plus, it was great to “feel out” DC so I can make some changes for things after the event.
Drove back from about 6pm MI time yesterday… through 1pm MST time today. Got 1-2 hours of “sleep,” but it was dismal. Of course, like an idiot, I decided to hit up a workout after fasting all day and being zombie mode.
It actually went very, very well. Loooooo time for some tacky ol’ BB training.
[u]Triceps + Biceps[/u]
Seated Overhead Extension Machine
280 x 12
270 x 14
270 x 14
Dip Machine (Strip set)
3+35pps x 9… 3pps x 7… 2pps x 14
Weird Unliteral Tricep Extension Machine
25ps x 21 (Little to no rest)
25ps x 12
Rope Curls (Big and slow)
340 x 8
300 x 11
300 x 10
Cable Straight Bar Curls (Kind of drag-ish curls.)
240 x 12
220 x 12
HS Preacher Curls (Strip set)
1+25p x 8-10… 1p x 8-10… 25p x 14-16
Cable K-Pipe Curls
80 x 16
80 x 16
Then a fucking goddamn fucker 40 minutes of (difficult) steady state stair climbing.
Good to be back in Denver. Time to get sexy for reals.
Well, shucks.
I accidentally didn’t set my 4 o’clock alarm last night (passed out at 6pm, lololol, slept until 5:30,) so I didn’t do FMC today. Was going to at work but I had some W-2 shit to deal with that was a lot more important obvi. So I just starved myself s’more.
Went to H&R Block from 5-5:50ish, made it to Armbrust right after.
It was a great sesh. Trained fasted (last HP I have… oh noes,) and some HemoRage with some Chain’d Out during the workout. Trained by myself today, partner hurt his back.
I do have HumaPro tabs on the way… fuck. I’m not thrilled about having to order them, srs. Love the shakes. W/e, it’s pretty important and I’m probably going to have to buy some kind of shitty whey to last me a couple days until then.
[u]Shoulders[/u]
Seated Military Press (To chest)
135 x 7 (Accidentally kept hitting the fucking pins on these. Also, every rep was full ROM.)
115 x 12
95 x 18
Seated Incline Front DB Raises
40s x 8
35s x 12
30 x 10+1 SUPERSET WITH
Standing V-Front Raises
10s x 10? lol
Standing Lateral Raise Machine
120 x 10
105 x 7+1 (little rest between first two sets)
75 x 15
60 x 14
Rear Delt Machine (Rotator cuff started to slay during these, so I quite prematurely.)
55 x 8
40 x 10…done
Then, I forgot my fucking towel today. So I hopped on a treadmill (much less sweat-inducing than a stairclimber,) and did cardio as such:
5 minutes warm-up various inclines/speeds
25 minutes 15 degree incline @ 3.2 MPH
7 minutes 15 degree incline @ 3.0 MPH
8 minutes cool-down various inclines/speeds
And then turkey + brown rice + a few almonds.
Guhhhh. Wasting away quickly.
lol every time I come in here you’re always starving, you’re worse than a supermodel
[quote]fr0IVIan wrote:
lol every time I come in here you’re always starving, you’re worse than a supermodel[/quote]
Grrrr… but I look more like a turd sandwich. BUMMER. This starvation is really only going to be as long as it has to, I’m guessing no more than 2 straight weeks. On day not enough out of fml right now.
Did FMC this morning. No BCAAs or anything because I forgot, out of HumaPro. Did cardio from 5-6am, didn’t eat until 10:15amish. Then no food until a small carb shake pre-workout.
Today was pretty tough for me. I had some aches and pains in my legs all day and was trying to stretch a lot. Didn’t work apparently. Started getting a pang in my UPPER hammie (left side, right below my ass cheek on the inside,) and was able to work through quads. Got to fucking hammier and FUCK ALL. I was such an idiot to push through from the beginning.
So, maybe in a few days I’ll just hit a hammie day individually, as they are going to be a big focus in the future, at least while I’m doing volume shit.
[u]“Legs” = Quads[/u]
Close, Low-Stance Leg Press
8+7.5pps x 8
6pps x 20
MEADOWS STYLE (5 second negative, no lockout)
4pps x 11 (Very little rest into next set…)
3pps x 12
Leg Extensions (HUGE squeeze, hold, then forced but contracted reps at end.)
45p x 14+6
45 x 11+3
45 x 9+3
Sumo-Stance Vertical Leg Press
3+35pps x 10 (AAAAAAND DONE. Fucking hammie hell.)
Then, because I was pissed about having to call it early, I stepped up the cardio a bit.
Stairclimbing
3 minutes warm-up
32 minutes steady-state hell
5 minutes cool-down
Home, carbless post-workout. Tomorrow will suck total dick, from the injury thing and no carbs and depleted and hell shit.
Today… whew. This post is probably going to be long.
Woke up, got my cardio in. Got there late, and it was more like <50 minutes of high incline and super fast treadmill walking. Still went great.
I’m taking the hardest part of basically every diet program I know of and throwing it in the mix right now. It’s very fucking difficult. That being said, I’m shedding weight like a mug. That also means not eating for 4 hours after FMC (backloading.)
Got home at 11ish, (because my team kicks ass we got out of work at 10:30am today,) and cooked 7 large grass-fed free-range eggs in EVCO. It was delightful. Passed out for around 2 hours.
Then, put some HP and 2 scoops of HemoRage in me, and went to the gym.
Oh, Steve Kuclo happened to be training there today. Getting filmed by what I can only assume is a certain website/magazine dedicated to the DEVELOPMENT of MUSCLES. I could make an appearance!
Also, was carb depleted for last 2 days but just had some brown rice PWO. Feels greatman.
[u]Back[/u]
T-Bar Rows on Platform
4+10pps x 9
4pps x 11
3pps x 22 nomomnom
DB Rows
125 x 16 meh
Strict 1-second Hold V-Grip Rows (inspired by Bug/Evan/fucking everyone
180 x 10
150 x 10 DROP SET
105 x 12 (not held, just normal pump reps)
V-Grip Pulldowns
150 x 7
135 x 7
120 x 10
Hard as fuck White Pulldown Machine Thing (Pretty close grip)
1pps x 8
35pps x 12-14 (underhand)
25pps x 14 (underhand)
Reverse HS Shrug Machine
3+25pps x 12
3+25pps x 9
2+25pps x 7 (5 second holds)
2pps x 8 (5 second holds) DROP SET
1pps x 20 (not held)
Reverse Flyes on Pec Dec
47.5 x 10
40 x 12
32.5 x 17
25 x 16
Then, a bastardload of asshole motherfucking stairclimbing.
Seeing Cabin in the Woods tonight. Supposed to be super good, check the Rotten Tomatoes rating.
I have no idea how you diet like you do. If I ate what you ate, I definitely would not have the energy to be lifting. Takes a lot of mental toughness.
I know the Mudder thing is your primary focus right now, adjusting your training at all to supplement that?
[quote]Spidey22 wrote:
I have no idea how you diet like you do. If I ate what you ate, I definitely would not have the energy to be lifting. Takes a lot of mental toughness.
I know the Mudder thing is your primary focus right now, adjusting your training at all to supplement that?[/quote]
Lolol. Well, I figure it’s either this way or DNP, and I’m sure DNP would end up feeling much worse, haha. Yeah it sucks atm, but it’s going to get me looking shmexy again really fast so I can deal with a short bout of torture. Should be done by the end of next week, if all goes well!
Training… yeah, well, my actual lifting as I mentioned has gone back to volume training - 5, 6, 7 days a week, whatever I need, not too much or too little. I’m doing a lot of cardio these days. FMC taken harder than FMC normally needs to, and really all of my PWO cardio is nuts as well. My two roommates are a 4’11", 100-lb girl and a 5’8", 150 lb (TOPS) dude. I’m not necessarily OUT of shape, and I’m probably more-so than the girl, but my weight, stature, and overall inability to handle altitudes very well is going to make the event very difficult for me. I don’t want to be a liability, and I’m just trying to get in as good of cardiovascular shape as possible.
After that, however, the focus goes 100% back to bodybuilding/DC in every way, shape and form.
Managed to stay legit on Day 1 out of the weekend, which has been my biggest obstacle so far. I am contemplating on getting some kind of cheat meal in today, but it’d be really nice if I could just forego that altogether.
Today was pretty gnarly bad. My strength is for… not. I mean, to an incredibly large degree. At some point before the New Year, my pressing strength wasn’t BACK, but it was better. Like, think I had a 245 x 12, 265 x 6 at one point on decline, during the diet.
Wait until what happened today… FML.
Also, I think MD was there again today. They were definitely filming Phil and a couple other guys I didn’t really recognize. No Kuclo today. Might make another video appearance? lol
[u]Chest[/u]
Decline BB (I need to stop dieting. This is now evident as FUCK.)
245 x 2 trolololol
225 x 7
Incline Press Machine
2+35 x 7 god
2+25 x 8
Decline HS Press Money
3+10pps x 7
2+35pps x 11
2+20pps x 11+1
Low-ish Incline DB Flyes
50 x 10
40 x 9
25 x 15
No cardio PWO. Legs are just delapidatedly-tired from the week’s supermodel (thanks fry0, lol,) / bird eating.
Wheee. Yesterday was good. Had a cheat meal last night, which was a box of cookies (4 oatmeal raisin (blech,) 4 chocolate chip and 3 M&M cookies,) but they were fucking massive and actually really difficult to eat. Got it done. Also, drank a few very potent gin and soda waters just for the hell of it. Didn’t end up going out due to severe broke-ness and really rather shitty weather. Next weekend will be awesome with 4/20, and then the next day we’re doing it big at this electronic club around here that’s fucking amazing.
Weekend after that, I’ve decided I’ll try a 7 and a half pound Burrito challenge that’s around here. No cheating until then to stay hungry, though.
This week will be my final week of doing things hard, but I don’t think I’ll go QUITE as hard as some weeks like last week. That was definitely damage control, and I feel like I’m wasting away. It really sucks because I want to look great with a shirt off, but I kinda have to accept the fact that until I can afford dat dere skin surgery, I’ll look relatively shitty most of the time.
Also, I’m very certain now that I have the arm genetics to get to 20"+ arms at around this level of bodyfat, without AAS. Going to try. Think I was around 19," probably more pumped today.
[u]Triceps and Biceps[/u]
Rope Pushdowns, little bit for pumpz
90 x 14
75 x 15-16
Overhead Extension Machine (Almost maxed out. Will never abandon regardless.)
290 x 12
300 x 10
290 x 11
240 x 17
Odd Uni-Lateral Tricep Extension Machine
30pps x 13
15pps x 17
Rope Curls (Reeeaaaally good form)
360 x 8
340 x 10
320 x 9+1
Straight Bar Cable Curls
260 x 12
240 x 12
One-Arm Machine Curls
75 x 12
60 x 16
45 x 20
One-Arm Cable K-Pipe Curls
100 x 11
80 x 16
60 x 20
Then, fuck, 45 minutes of incline treadmill. Majority of it was 3.3MPH @ 15 degrees. I was on a bunch of Hemo Rage and actually took some clen today due to the cheat last night, so I was pretty speedy and cardio wasn’t too bad.
However, later today I’ll be doing my first Prowler workout in QUITE some time now that I have it out here. It’s going to be my two roommate’s first experiences with the Prowler, so that could be interesting… especially for the 105-lb girl… lol.
'formin should be arriving any day.
Fuck that shit.
I managed to not puke during Prowlers.
My roommate, the dude, did puke, however. Girl could only do 2, without weight, before she had to quit. I totally won. Makes me feel good.
No, that’s a lie. I feel flat-out fucking awful.
lol mannnn you are in a bad place. I swore I’d never get to that place again, hence my current approach to dieting. but despite your feeling horrible, I remember you looking wide as fuck when you were training at home. keep plugging away you MD videobomber you.
[quote]fr0IVIan wrote:
lol mannnn you are in a bad place. I swore I’d never get to that place again, hence my current approach to dieting. but despite your feeling horrible, I remember you looking wide as fuck when you were training at home. keep plugging away you MD videobomber you.[/quote]
Man. 
I think I’m actually in a fairly good spot right now. The worst thing I think I have going for me, in all honesty, is the substantial strength loss. I look and feel a million times better than ever before in my life, though, and I think I have things figured out. After this final 5 days (ends Friday. Indefinitely,) I’ll probably be hovering around the 2,000-2,500 calorie mark so I can acclimate my body to more calories again. Just keep bumping up until w/e. I’m really having no issues with food consumption at this time because I can see my body getting back to where it needs to be quickly!
And yeah, I was definitely wider when I was at home… lol. But, what really sucks is I have an incredibly massive (see: wide) frame. Hell, I was a 12-lb baby. I always wore a couple years ahead of myself in sizes growing up because I was just big. Sucks because that means ever developing a respectable X frame / V taper will be more difficult because of the blocky waist and wide shoulders. Oh well, again, cards I’m dealt.
And ha! I actually found out it was the new FST-7 video that was being shot. Probably why Hany Rambod was there, hmmm?! haha.
BTW, here’s a few pics from last night/this morning, just as informal updates. It’ll be sick (Ireeeeellyhope) when the petzormin comes.
This was this morning. Some abbish.
Also this morning, sorry for bad quality, will get better.
Post-FMC, at work. No food.