...and She Screamed Claudio!

Training Training Logs
401

Oh so interdasting.

Well, I was bloofy today. Not feeling the fat overload last night, for real. I’m now certain that if I’m going to ever pig out, it’ll need to be carbs. I seem to handle it much better.

Today was fucked from the get-go, in all honesty. It wasn’t a bad day, but hell.

  • Woke up late because I accidentally buried my cell (alarm.) Instead, ran this morning for FMC and it was… hmm.

  • My direct co-worker (I work on a three-man team) is fired. Which means I now have a SHIT load more responsibility and work, and I was floored already. Plus, I’ll be having to train some newb really soon here. Fuuuuu

  • Totally effed up my eating today because my boss offered to buy me a breakfast burrito. Forgot an entire HumaPro shake at work.

  • Wore sweatpants to the gym today because it was fucking cold and rainy. HOT DAMN it was warm in there.

Also, it’s becoming abundantly clear that currently my caloric totals still just aren’t really cutting it. The maintenance phase is going well overall, I suppose (except for my fat fucking 220 today - lol!) but yeah, my strength is just not returning as it should. Pretty soon I’ll increase my calories a bit per day and see how that goes. God.

Incline Chest Press Machine (Lowered weight, went wider-grip. Will lighten up next week still, want higher reps.)
2+40pps x 7 + 5 + 3 = 15
55lb dbs x 60sec

Military Press Machine
185 x 11 + 8 + 4 = 23 (+3 reps)
Stretch x 90sec

Seated Overhead Cable Extensions (Digging these MUCH more than pushdowns.)
280 x 13 + 9 + 5 = 27
Cable Stretch 100lbs x 60sec

Dual Handle Pulldowns
145 x 13 + 6 + 4 = 23 (+5 lbs, -2 reps)

V-Rows from Angle
220 x 6 (+5lbs, -1 rep)
210 x 9 (+5lbs, -2 reps?)
Doorknob stretch nasty x 60sec (Dips/dip belt being used)

Nasty Stairclimbing SS
2 minutes warm-up
31 minutes SS @ Level 8
2 minutes cool-down
Leave with a different colored shirt than which I entered.

402

Yeah buddy. Lightweight. Ain’t nothin’ but a peanut. Et al

[u]2B - Biceps / Forearms / Calves / Hammies / Quads[/u]

Straight Bar Cable Curls
300 x 12 + 7 + 4 = 23 (+20lbs, -2 reps)

Incline DB Hammer Curls
25s x 17-19 (one of the two, lol)
Stretch x 60sec

Leg Press Calf Extensions
3+2.5pps x 12 (owwww)

Sumo Leg Press
6+20pps x 25
Stretch per leg x120sec

Vertical Leg Press
4+35pps x 9 (+3 reps, great and deep form)
3+35 x 23 (+10lbs per side / +1 rep!)
Stretch x 90sec

Weighted Ab Crunch
210 x 13
140 x 22

30 minutes of asshole Steady State Stairclimbing.

403

Figured I’d throw a little update here, because I’m bored.

A few sweet things happening today/recently…

  • Got a new desk at a window seat. Fuck yearhhhgghhhh.

  • Boss gave me $100 of his own money today because I’m broke as fuck, have been killing it at work and wanted to show me a sign of good faith. ZAWESOME.

  • Found out today about things called Brazilian Steakhouses around here that, like, are crazy. You pay a decent amount ($30-$40 flat, in those whereabouts,) but then you can literally fucking just eat unlimited meat as people walk around with meat skewers. Like, AWESOME meat. Filet mignon, top-cut sirloins, lambchops, buffalo, etc. So fucking going there when I have money again… probably next weekend.

  • Recently switched to a new style of eating that I think is going to stick for a while. No more carbs post-workout… at all. Instead, on my three lifting days (M/W/F) I’m just eating kind of like a “normal bodybuilder” type of diet. For instance, this morning was steak + 4 pieces of Cinnamon/Raisin Ezekiel with organic PB spread on them. I’ll do another meal of steak + 1.5 cups brown rice soon here. Then, right before the workout, I’ll put a bunch of simple sugars in me. Pop-tarts beforehand, preferrably, and then I got some Gummy-Bears that I’ll munch on during/near the beginning.

I’m doing this because I think back to a time where I had to do relatively little to keep my BF% down, and I realized it was when I totally cut post-workout carbs. So, did that starting Monday and I can already see/feel noticable differences. My ability to do FMC has been SHIT lately, though, so the ketosis isn’t being utilized as well as it could. Still, I’m doing plenty of cardio regardless and my body comp is staying really great.

And, uh, yeah. That’s about it.

Whee upper body later.

404

DC looks so much fun

Good luck with the new diet. COMPLETELY opposite of what I do, but hey Different Strokes I suppose. Hope you get shredded for the summer.

405

[quote]Spidey22 wrote:
DC looks so much fun

Good luck with the new diet. COMPLETELY opposite of what I do, but hey Different Strokes I suppose. Hope you get shredded for the summer.[/quote]

Lol - It’s funny you should mention that! Hopping off of DC for now. A few reasons,

  • Roommate is too flaky. Does NOT prioritize lifting enough. This would’ve been his third missed day this rotation. That won’t work.

  • I am getting really in-tuned with my body. I’m going to keep utilizing lots of DC principles, including extreme stretches. Some rest pauses. But I do want to go a little more volume-heavy.

  • I really don’t like working out 3 days/week.

  • I’d like to be bigger and stronger for DC. I have been reading the living shit out of IM more frequently, (re-reading, ahem,) and I just am not quite sure I’m advanced enough at this point to reap real benefits, especially with an inconsistent training partner.

It’s a real bummer to quit this prematurely, but every workout counts, and if 20% of my workouts are altered because of the training partner variable, then honestly I should stick with what I know I can do regardless.

And yeah, my diet is definitely opposite of yours - lol. Now that I’m back to volume training I will be carb rotating or whatever it’s called. Keep up with lots of cardio, I think I’ll be good. To be honest, the goal definitely is not shredded. I think I’ll be able to cruise back down close to 200 within a few weeks of this, and I’m just really in need of holding there for some time and get a new set point. Size/strength is something I fiercely desire but right now I need to make sure that my body is agreeing with what I’m doing!

That being said, protein intake is truly starting to creep back up, which is good. Shit loads of steak and ground beef, with the occasional buffalo and/or turkey thrown in there, too. Going to start ordering protein again soon, too, in addition to HumaPro. Gee willikers!

[u]Chest and Triceps[/u]

HS Iso Incline (Bar at mid/lower chest, 6 showing)
2+30pps x 5.5
2+20pps x 6.5-7ish

Decline BB (Crazy fucking strict and controlled.)
195 x 11
180 x 13

Low-Incline DB Flyes
55s x 7
40s x 10
25s x 16

Flat Bench DB Chest Stretch
50s x 60 (wow, more volume = death stretches with lower weight, lol!)

Seated DB Overhead Extensions (Nice and deep, but obvi too light.)
80lbs x 14
80lbs x 10

Seated Overhead Extension Machine
240 x 8 (slooooooow and controlled)
180 x 14
135 x 11 (Squeeze living fuck out of every rep, rotating arms at top of rep - Money!)
REST PAUSE, 12-15 BREATHS
135 x 7 (Same form as first set. Brutal!)

One-Hand Cable Extensions (Palms up, rotating out)
40 x 16 (Huge squeeze - every single rep)
40 x 17 (Huge squeeze - every single rep)

Seated Cable One-Handed Stretch
120lbs x 60sec per arm

Aaaaaaaaand… 30 minutes of SS stair climbing.

406

Volume city bitch, volume volume city bitch.

Insane tempo as well. Under an hour, vastly.

[u]Shoulders[/u]

Seated OHP (Touch chest, no lockout)
135 x 7
125 x 10
95 x 18

Standing V Lateral Front DB Raises (Little to no rest between sets.)
35s x 7
25s x 12
20s x 8
15 x 7

Standing Lateral Raise Machine (Little to no rest between sets.)
105 x 7
80 x 12
80 x 9
50 x 18

Seated Bent-Forward Rear Delt DB Flyes
35s x 10
30s x 12
25s x 14
20 x 8-10

Rear Delt Pec Dec Reverse Flyes
32.5 x 13
25 x 14
17.5 x 16?

Stretch x 60 seconds

30 minutes stairclimbing, 2.8 MPH @ 15 degree incline.

407

o.m.g. death

Got out of work at 10:30 today. Trained a new person on my team.

Glad I packed in calories… I felt like a zombie near the end of this workout.

First meal was like 8 oz steak + 8 pieces (lol) ezekiel + almond butter
Second meal - ~7-8oz steak + 4 pieces ezekiel + almond butter
Then pop-tarts and gummy-bears pre/peri-workout, obvi.

Forgot my BCAAs at home today. Not good. :frowning:

[u]Brutal Leg Domi-fucking-nation[/u]

Leg Extensions (Very deliberate squeezes, slow reps for pre-exhaust)
None x 15
10 x 20
20 x 20
35 x 20
35 x 20
20 x 20

Power-Squats (Facing machine. Weights will be higher NT, but killed it regardless. Feeling this fucker out still.)
5pps x 10
5+15pps x 8
5pps x 10
< Meadows 5-second negatives! No lockout! >
3pps x 8-10
2pps x 12

Quad Stretch
x60 seconds (Uncontrollable shaking, lol)

Lying Leg Curls (also, pre-exhaust, huge squeezes)
8 x 15
6 x 14
5 x 13

SLDL
265 x 10
245 x 10

Sumo Leg Presses
6+30pps x 15
6pps x 20
5pps x 20

Stretch
120 sec / leg

Standing Calf Raises
3+10pps x 6 (lol, attempted DC. NOPE.)
2pps x 12 (huge squeeze, slow)
1pps x 15 (" ")

Hanging Leg Raises (Still sore from weighted ab crunches on Monday, these sucked)
x 25
x15???

Then 30 minutes of straight-up god-awful steady state stair climbing.
2 minutes warmup
13 minutes at level 9
13 minutes at level 8
2 minutes cooldown

And I am currently eating 13 oz of ground buffalo. Will my body absorb all the protein?

IDC.

408

570×960 59.9 KB

Ugh, the bane of my existence. Update pictures.

Sitting around 215-218.

409

570×960 32.7 KB

…

410

so we’re both doing no Post-WO carbs eh? shred city shred shred city

dude Brazilian BBQ is THE BOMB DIGGY. the one I go to also has a regular and sushi buffet omnomnomnomnom

411

[quote]fr0IVIan wrote:
so we’re both doing no Post-WO carbs eh? shred city shred shred city[/quote]

Haha, yeah buddy! I’m glad I’m not the only one who’s doing this protocol without… er, assistance. Just feels right broseph.

Zomg. Yes. This weekend it’s happening. Going to be a goddamn meat overload in my mouth. (Yeah, no way to not make that sound gay.)

Yesterday was my “get out of jail free” day. Meaning… my first pizza eaten in a LONG time. Also, almond butter, almonds, cheese (yuck,) 4 pop-tarts and some gummy bears. HumaPro and beef intermittently throughout the day, obvi. Feel like a blob today.

I’m not re-inventing the wheel, but I’m making it run more smoothly right now. I’m going to continue splitting up tris twice. Like, chest + tris (light, pumping tri movements) and then on today’s day I’ll do a little bit of low-volume, heavier triceps work (basics.)

So, triceps are obviously a huge priority moving forward.

[u]Triceps and Biceps[/u]

Uber Controlled Skullcrushers
100lb premade x 8
100lb premade x 7
80lb premae x 12

BW Dips (Also, incredibly controlled descents.)
x 9 (LOL)
x 7 (LOL)

Seated One-Hand Machine Curls (DC style)
115 x 15 + 9 + 4 = 28 (+5 lbs, +0 reps)

Rope Curls (Gnarly strict, huge squeeze. Pretty much Phil Heath here… ) … … … . . … . .
320 x 16
300 x 10 (FARK)

Straight-Bar Cable Curls
300 x 7
260 x 12
240 x 12

Pinwheels (JM style, really controlled)
40s x 11
30s x 10 (Wrist pain, insane)

Bicep Stretch
x60sec

30 minutes stairclimbing.

412

Fly jam which inspired this brutal, ass-kicking workout.

Training partner was a no-go, so it was me and my lonesome.

And gummi-worms, obvi.

[u]BACK ATTACK BRO[/u]

T-Bar Rows (All extremely strict and controlled.)
4+25p x 10
4+10p x 12
4p x 12

V-Grip Straight Cable Rows (Also, very controlled and strict.)
210 x 10
200 x 11
165 x 18

Dual-Handle Pulldowns (Controlled and strict… are we patterning here?)
140 x 9+1
130 x 8
105 x 18

White Underhand Pulldown Machine (Which is SO GODDAMN brutal.)
35ps x 12
25ps x 15
20ps x 20

Deadlifts (Insane control, ONLY for mid/upper back work. No explosiveness/concern for weight.)
315 x 6

Bent-Over Rear Delt DB Flyes (bout 20-30 sec rest between sets)
25s x 18
20s x 12
15s x 13

DB Shrugs w/ 5 second holds (a la JM)
100s x 8
100s x 6

HS Shrug Machine (Facing in.)
2pps x 18 (SLOOOW and in-control)
2pps x 18 REP OUT DROP SET
1pps x 18-20

Brutal Hanging Lat Stretches
30lbs x almost 60sec (Lost grip - lol)

Stairclimbing
2 minutes warm-up
18 minutes @ Level 9 (FUCK YOU HEAT)
8 minutes @ Level 8
2 minutes cool-down

I will say, today was great all things considered. Yesterday I played volleyball for about… 5-6 hours. Actually kinda sore/tired from that, and my wrists and forearms were FUCKED. Definitely still held up fine and had a killer sesh.

413

…the fuck happened to my training log? Shit just straight disappeared. Bumping to see what happens.

I did forget to mention, I officially have reservations with my roommate / training partner at 8:30 on Friday for dat dere Brazilian Steakhouse. Going to munch like a rabbit through the day (mostly meat, probably,) do some carbs pre-peri training and kill another 2-hrish leg day. Stairclimbing after, followed by fasting… until we get to the steakhouse.

Oh my god, it’s going to be a massacre. I’ll try to grab a pic or two if I can to make people jellyous.

I mean, this place has fucking filet mignon wrapped in bacon.

Go fuck myself. Wait, that’s right.

I will.

Friday night.

414

LOLZ

415

looking real thick man, and +1 on the brazilian places. We have one near where i live, stock up on veggies/pastas/ they just keep coming around with more and more MEAT!!! Its so fucking tasty too, keep it up

416

[quote]spar4tee wrote:
LOLZ[/quote]

bro. BRO. Don’t you lolz at me. I know you’re like, half my age and 6-15 times stronger than me… but hell. Have a little heart.

[quote]bignate wrote:
looking real thick man, and +1 on the brazilian places. We have one near where i live, stock up on veggies/pastas/ they just keep coming around with more and more MEAT!!! Its so fucking tasty too, keep it up[/quote]

Thanks man, and thanks for stopping in! UNFORTUNATELY… my roommate had to bail on the Brazilian steakhouse for this particular weekend. Oh hell. I was considering going alone, but that would be really emo and awkward, lol. His financials are too tight, so we’ll make it happen another time, no doubt!

SO… going to hike (hopefully) two 14ers this Saturday. Going to be on top of the first one for sunrise if all goes well. Should be fuggin’ incredibru. That will mean beginning the hike at like 5am, waking up around 4am, etc. Blah, but worth it!

Killed it today. Had the training partner.

Unfortunately, I did get an odd “bad” feeling in my right pec today. Never had that before. Made me nervous.

Also, still weak as fucking shit. Really not digging it.

[u]Chest + Lighter Tris[/u]

Decline BB
245 x 3 (L.O.L. - Tried without straps. Had at least 2 more in me but wrists rolled backwards.)
225 x 7
205 x 12

Incline HS
2+15pps x 7
2pps x 10 + 1

Decline HS
2+25pps x 12 + 1
2+5pps x 15

Lowish Incline DB Flyes
40s x 13
30s x 14

DB Flat DC Stretches
50lb dbs x 80sec

DB Overhead Extensions
90lbs x 7 + 1
80lbs x 8

Seated Overhead Extension Machine
245 x 7 (slow and controlled)
185 x 14 (Reppin’)
(Following set was an Rest Pause, partner forced reps with HUGE squeeze and slow negatives for +'s)
135 x 12 + 8 forced (RP 15 SEC)
135 x 6 + 4

One-Arm Cable Extensions (Overhand, uber-strict and hard squeeze)
60 x 8
40 x 14 drop set
20 x 20

Seated Cable DC Stretches
120 x 80sec

35 insanely hard minutes of stair climbing.

417

[quote]SSC wrote:

[quote]spar4tee wrote:
LOLZ[/quote]

bro. BRO. Don’t you lolz at me. I know you’re like, half my age and 6-15 times stronger than me… but hell. Have a little heart.
[/quote]

LOL iseewhatyadidthere.jpg

418

[quote]spar4tee wrote:
LOL iseewhatyadidthere.jpg[/quote]

…

Bro.

IDK what you’re talking about. Just plz don’t call me out or I may be forced to leave this website 4eva.

Today was pleasant. Solo shoulder session - roommate had a bunch of work shit.

Decided for sure going to do 14ers REALLY early on Saturday (sunrise from the summit? Um… YA.) and then hit up that 7-lb breakfast burrito challenge afterwards. It’s time.

Until then… :frowning:

[u]Bro Delt Attack[/u]

Military Press Machine
205 x 7
190 x 8
180 x 10

Standing DB V-Front Raises
30s x 10
25s x 15
20s x 14 <Very little rest between here and next set.)
15s x 18

Standing Lateral Machine
110 x 10
95 x 10
80 x 14
55 x 18

Seated Bent-Over Rear DB Flyes
40s x 9
35s x 10
30s x 12
30s x 9 + 1

Reverse Pec-Dec Flyes
25 x 18
17.5 x 18

Stretch
x60seconds

30 minutes SS stairclimbing.

BTW - look out for this shit at your Whole Foods or local health store: p://www.earthbalancenatural.com/product/creamy-coconut-peanut-spread/

Fucking AMAZING if you spread dat shit on Ezekiel bread or w/e. Same profile as peanut/almond butter but has extra virgin coconut oil in it, too. Fuckin’ A. What’s also awesome is it doesn’t taste too great by itself so I definitely have no temptations to just take a spoon to it like I do normal PB/AB, lol.

419

Didn’t call you out brah. It was your expressions that I found humor in. Not your numbers.

420

[quote]spar4tee wrote:
Didn’t call you out brah. It was your expressions that I found humor in. Not your numbers.[/quote]

Godddd way to make it all serious and stuff.

And I have no idea what you’re talking about. I’m obvi like the biggest/strongest/leanest guy on T-Nation, so that takes care of that.

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