...and She Screamed Claudio!

Training Training Logs
81

[quote]fr0IVIan wrote:
damnnnnn dat dere white boy he gots de crazy feet!!! lol i would’ve failed after like five seconds at that speed, then you go and get a AA rating wtfff

you know, you’d probably kick anyone’s ass in football tire drills and ladder footwork drill thingies…[/quote]

Lol! The speed might be a little deceiving, I usually like to play on X2 modifiers because it helps me to distinguish the notes on the crazy songs a lot of times. :slight_smile: And lol… yeah. I’m definitely not the fastest person you’ll ever meet but I’ve always had agility on my side. Football coaches use to lick their chops when they’d first see me as a lineman because of that, hahaha.

[quote]Quick Ben wrote:
lol your training log is way more entertaining than mine.[/quote]

Hahaha, boo. Your log is fresh and young, so there’s plenty of time for fun shenanigans. :smiley:

[quote]Achilles of war wrote:
Lol… may I ask, is that really you doing the DDR -.- [/quote]

Lol! Yeah, yeah it is. I have to pretty creative with my cardio since I haven’t had a gym for the last 6 months, and it’s really convenient because I can easily adjust intensity/difficulty based on how I’m feeling that day. It’s a little nerdy, but it’s goddamn effective!

Today was a well-earned off day. My whole body was pretty sore today, basically from head to toe. Decided to bust out the ol’ Prowler, as it really probably has been a good while since I last destroyed myself on it. I’ve been trying to slave my sleds a little bit for when I move out to Colorado, which is why I’ve been laying off the Prowler work, though.

I have an Econo-Prowler, so I only have the “bars” (that hold the plates) and the low-handle attachment to use when pushing. I start with the high-handle first, for about 30 yards, stop, and go back 30 yards using the low-handle. This is all performed on a pretty nice, basically newly paved concrete road which provides for pure and utter death.

It went a little something like this…

[u]PROWLER SPRINTS[/u]
No Weight Added
30 yards high handle sprint
30 yards low handle sprint

  • Pause -
    30 yards high handle sprint
    30 yards low handle sprint
  • Pause -
    30 yards high handle sprint
    30 yards low handle sprint
  • Pause -
    30 yards high handle sprint
    30 yards low handle sprint
  • Pause -
    30 yards high handle sprint
    30 yards low handle sprint
    Throw on 90 pounds baby!
    30 yards high handle sprint
    30 yards low handle sprint
  • Pause, Prowler Flu ensues -
    30 yards high handle PUSH
    30 yards low handle PUSH
  • Pause -
    30 yards high handle PUSH
    30 yards low handle PUSH
  • Pause -
    30 yards high handle PUSH
    30 yards low handle PUSH
  • Pause -
    30 yards high handle PUSH
    30 yards low handle PUSH
    Plz for the love of God take off the 90 pounds!
    30 yards high handle sprint
    30 yards low handle sprint
  • Pause -
    30 yards high handle sprint
    30 yards low handle sprint
  • Pause -
    30 yards high handle sprint
    30 yards low handle sprint
  • Pause -
    30 yards high handle sprint
    30 yards low handle sprint
  • Pause -
    30 yards high handle sprint
    30 yards low handle sprint

And called it a jolly good evening after that.

Bonus content, I’m really digging this song lately…

82

gahh I want a prowler

83

ha well dang that is crazy i do not have the coordination for that :frowning:

84

[quote]fr0IVIan wrote:
gahh I want a prowler[/quote]

Worth it. Worth it. Worth it - for real. BTW, I recorded a video of me playing an INSANE song today. For some reason the video is like 1.75x as fast as the sound… fuck!

[quote]Achilles of war wrote:
ha well dang that is crazy i do not have the coordination for that :([/quote]

Lol… not as cool as it looks. I’ve been playing for around 8 years now… and as much as I hate to admit this (it’s REALLY dorky,) I use to be Top-10 in the world out of about 40,000 at this game called “Stepmania” which is DDR for the keyboard - that really helped hone my skills. SMH, lol.

Okay, this is something I don’t think I’ve discussed in much detail (or at all) in this log, because it’s an issue that comes and goes as it will, but today it struck hard and nasty. I broke my collar bone at like 6-9 months old (can’t remember) on my left side, so it made my development just a smidge “off.” Once in a while on pressing movements (mostly benching) it comes back and fucks shit up, making it impossible for me to tuck my shoulder on the left side. Today was that day. Very frustrating. It’s another reason that flyes > pressing for chest for me - although it even caught up with my flyes today.

Also, I’m dieting VERY aggressively (I’m down about 15-20 pounds in about three weeks) and I’m going to have to start accepting the fact that weights might not be shooting up as easily as I’m accustomed to in the coming weeks/month or two.

[u]Chest[/u]

Decline BB
230 x 7.5 (yeah, I failed on that rep without a spotter. VERY interesting, lol!)
225 x 7 (-1, begin tucking issues on this set)

Incline BB
200 x 5 (This was so ugly… left side still)
190 x 7 (See directly above)

Flat Flyes
75s x 7
55s x 12
55s x 10

Then a pretty intense 25 or so minute DDR session. Good stuff.

85

ohhh man easy on teh diet. don’t wanna lose massles.

idk what it is with decline pressing but unless it’s dips my left shoulder gets all kinds of messed up.

86

[quote]fr0IVIan wrote:
ohhh man easy on teh diet. don’t wanna lose massles.[/quote]

I’m not sure if you’re being facetious, but I’ve come under the impression as of late that the whole “losing my musczles” while dieting thing is myth and attributed to bro science. I do think that muscles can definitely get flatter and weaker, but meh…

I’ve definitely accidentally been undercutting calories so far. Probably in the 2400-2500 range plus however much VCO I’m drizzling all over meat (decent amount.) But pretty soon I’m just flat-out not going to have the option of eating as much as I’d like, haha. I’m going to have to be Frugal McCheapenpants.

Really? Like, the same kind of issue having the shoulder becoming un-tucked, or is it something else? As crazy as it is, the reason I normally stick to declines is that it’s damn near impossible for me to keep a tuck on the flat/incline consistently.

Interesting. It’s been a looooong time since I did dips. Maybe I’ll keep that in mind.

87

yea it’s the shoulder/elbow becoming untucked. it’s easier for me to keep my tuck doing dips even though it’s the same plane of movement.

I was totes being foreals about the muscle loss. but you’d probably have to be doing what I did on my diet to definitely do that: pulse fast, FMC MAG-10, HIIT, then SSC (steady state cardio, not you) in addition to undereating (for me probably at least 200kcal below BMR) x3-4 sessions a week.

88

[quote]fr0IVIan wrote:
yea it’s the shoulder/elbow becoming untucked. it’s easier for me to keep my tuck doing dips even though it’s the same plane of movement.[/quote]

Gotcha. I’ll keep that in mind for when I change gyms. Dips have always bothered my shoulders a little bit (could be a form issue?) but I’m really on kind of a kick of greatly reducing my pressing volume lately, so I’ll re-asses. Gracias!

Daaaaaamn, yeah, I could definitely see that taking its toll, especially for a sustained amount of time and with the low (LOW) calories, haha. I’m definitely doing cardio every day of the week, but I think that’s more dictated by my metabolism than my stubbornness. I heard a few anecdotes that “true” fasted morning cardio isn’t really optimal for most natties, unless you’re doing something like Humapro + BCAAs (or something similar, you know,) beforehand and that “true” FMC is usually better for geared guys. IDK!

Well, I threw caution to the wind today and went with some squats. I wanted to keep things very un-intense and very low-volume to as to save my lower back. The LB was still DOMINATED from benching the other day, so I had to do a shit load of foam rolling/stretching since in hopes that I can walk away a non-crippled man.

It has probably been damn near a month since I seriously tried training legs. Back felt pretty good, actually!

Also - tinkered with a new wider squat form. I’ve never really done this before, aside from the random sesh with the PL guy - and those were box squats.

[u]Legs[/u]

Back Squats
315 x 3
300 x 5
300 x 5
285 x 5
285 x 3

Leg Extensions (100 rep)
60 x 50
60 x 30
60 x 25

VERY light SLDL with dumbbells (tryin to save LB, HUGE stretch in hammies, very slow reps)
25s x 20
25s x 20

And then a moderate session of DDR for about 20-25 minutes.

Right now I have a video uploading/processing of today’s session. I would love feedback once it’s up.

89

Alright guys, PLEASE provide any kind of feedback that you see fit for this video. I don’t care if it’s “You’re a fat fuck” (I do already know, lol,) or “You’re a goddamn pussy.” I’m taking a much wider stance than I’m use to, and again this is probably the first time in about a month or so I’ve been able to train legs.

I appreciate any feedback whatsoever, luv!

Video angle gets better on the third set.

90

I’m def following this log. You’re one of the most articulate posters on here, as in your comments and advice are always super understandable, and usually applicable to the real world, if that makes sense. You def put in some serious work at the gym, so I hope all the shit that’s getting you down gets better so you can really take off.

Btw, are you relatively tall? I’m 6’2", and it looks like your squat form is just like mine…

91

Yo nice squats liked the depth, lol and nice jamz for the liftz. ps: i uploaded that db curl vid in my log, dont hate on the form they were sloppy as fuck -_- anyhow good shit keep it up

92

[quote]Spidey22 wrote:
I’m def following this log. You’re one of the most articulate posters on here, as in your comments and advice are always super understandable, and usually applicable to the real world, if that makes sense. You def put in some serious work at the gym, so I hope all the shit that’s getting you down gets better so you can really take off.

Btw, are you relatively tall? I’m 6’2", and it looks like your squat form is just like mine…[/quote]

Lol, thanks man! I try, despite all the dumbassery that seems to take place, to be as competent of a poster as I can, haha. I think once I make the big move, finish the diet, and am able to start eating like a man again things will be looking up. :slight_smile:

I’m fairly tall, nothing too crazy, I’m about 6 foot or so. I had a detazathoth (sp?) or whatever his handle on here take a look at the squats, and he definitely gave me a lot of good things to think about for the next time I do 'em! Squats can definitely be a mofo for long-limbed individuals!

[quote]Achilles of war wrote:
Yo nice squats liked the depth, lol and nice jamz for the liftz. ps: i uploaded that db curl vid in my log, dont hate on the form they were sloppy as fuck -_- anyhow good shit keep it up[/quote]

Lol, thanks man. Gotta try to keep the jamz pumpin’ and loud, as long as I have my own little dungeon to blast music in for now!

And no worry, I left a comment. The form looked pretty damn good to me. :slight_smile:

93

hey SSC - the only things i could comment on is to bring your elbows further forward, and to perhaps do box squats to practise keeping tight throughout the set

94

[quote]caveman101 wrote:
hey SSC - the only things i could comment on is to bring your elbows further forward, and to perhaps do box squats to practise keeping tight throughout the set[/quote]

Hey thanks man, I appreciate it! I’ve definitely been told a few times about the elbows now, I will definitely work on that. I keep hearing to keep the head up as well. I do plan on doing box squats about half the time when I get to the gym, as they felt really good the last time I did them!

So, I was going to start my de-loading yesterday. I didn’t work out, but kept my eating pretty low for most of the day and ended up going out to Red Lobster for my dad’s birthday last night. Ate a shit load of fried veggies + calamari, a few of the awesome fucking biscuits there, two steaks, a helping of shrimp fettuccine Alfredo and then a lot of broccoli. It was pretty good overall and well earned, as it was the first thing resembling a cheat I’d had in three weeks. Then, right before I went to sleep last night I helped myself to a pretty respectable amount of ice cream. Wanted a big, nasty carb-up late.

Decided to work out today. This will probably be my last training for quite a few days. I’m moving either Tuesday/Wednesday/Thursday and now is as good of a time as ever to de-load.

Wasn’t terribly strong today, lower back didn’t feel good at all. Top set of OHP was pretty bad and just didn’t feel explosive at all. Did not work front delts, as I feel they’re getting overworked as my rotation stands now.

[u]Shoulders[/u]

OHP
200 x 2 (blah)
170 x 8 (blah)
115 x 19 (nasty pump, not explosive reps)

Strict DB Laterals
35s x 9
30s x 16
25s x 18

Mid-Incline Rear DB Flyes (higher angle than I’ve done recently)
45s x 14
45s x 12
35s x 17
25s x 22

No cardio, legs/lower back are thrashed after squatting two days ago. I may actually do sprints tonight if I rebound.

I’ll try to be in touch but the next week will probably be pretty crazy.

95

Squats look decent, just try to keep your elbows down and under the bar a bit more. They shoot up when you hit a sticking point.

96

sorry I can’t comment on your form bud… a) IPhone fail and b) I’m not exactly an expert =p

but it sounds like you’re just a few tweaks away from a good squat.

and I wish I could call a 170 ohp a bad day!

97

[quote]165StateChamp wrote:
Squats look decent, just try to keep your elbows down and under the bar a bit more. They shoot up when you hit a sticking point.[/quote]

Definitely, that’s probably the biggest thing I keep hearing - thanks for the input, man!

[quote]fr0IVIan wrote:
sorry I can’t comment on your form bud… a) IPhone fail and b) I’m not exactly an expert =p

but it sounds like you’re just a few tweaks away from a good squat.

and I wish I could call a 170 ohp a bad day!
[/quote]

Haha, it’s all good dude. Don’t worry about the OHP stuff, man. Eventually everything will be relative and you’ll be frustrated with a 170. All in good time. :slight_smile:

So, just wanted to stop in and say greetings from the 303. I’d been out here once before but now it’s pretty mind blowing to know how much shit there really is to do here in Denver. Amusement parks, haunted houses, mountains, gyms, climbing walls, outdoor malls, bars, nightclubs, it’s really insane. I’m loving it right now.

I have a job interview today at a gym for an admin/reception time position and then a really big interview tomorrow about a possible full-time HR job! So hopefully one of these two works out and if not, I’ll just keep trying to find somewhere else. :smiley:

I’m definitely giving my body some good R+R and downtime. This would have been a good week to de-load anyway, and combining that with a 16-hour drive (my body is RIGID today, lol,) and just an overall lack of semblance and order I don’t think I’ll be stopping in the gym this week.

Whew, okay, time to drop some panties at these interviews.

98

Damn. Hell of a day. Got my 25-lb order of custom protein mix yesterday - time to kill it.

Drove to Armbrust, it took goddamn forever for us to get there and then sign up, lol, but it was well worth it.

Phil Heath was actually in there while we were signing up, so that was very cool motivation for an arms day, lol. He was gone before we started.

Armbrust is fucking L-E-G-I-T. Had a slower pace going today, as we were getting a feel for the gym and its layout. My training partner/friend/roommate is small (140 lbs, 5’7") but has a good hard-nosed attitude and seems to be willing to put in the food to gain weight and get strong, so I’m excited about that. He has a good metabolism naturally, so I’m excited to see where I can get him.

Again, things were a little off today but that’s to be expected. Very odd being somewhere so dry as Denver. MI is a very damp/humid place (surprisingly) and sweat just hangs around. Here I was hot/sweaty but it would just evaporate within like 5 minutes and instantly I’d be dry as hell, mouth and clothes. There’s definitely going to be an adjustment period, lolz.

[u]Arms[/u]

Skull Crushers
145 x 6
125 x 15
125 x 11

Close-Grip (These were way weird feeling. Slow - big squeeze)
195 x 6
175 x 9

L-Extensions
25 x 15
20 x 18

One-Arm Preacher Hammer Curls
45 x 5 (blah?)
40 x 8
35 x 9

HS Curl Machine (AWWWWW YEAH, love this machine.)
95 x 5 (lol, wow, bad.)
70 x 11
65 x 11

Reverse K-Pipe Cable Curls (Fucking awesome, love these too.)
240 x 16
240 x 14

Then, we went to Qdoba, got a burrito. Headed to Red Rocks Amphitheater after that for cardio. FUCK. THAT. NOISE.

I was a little out of shape at this point, having taken the whole week off, had to have gas station food on the drive over, have just kind of been eating whatever without any cardio up until today too. I can’t explain what doing cardio at 800 feet elevation to doing cardio at 6800 feet elevation is like, but… it’s pretty epic. We did a good amount of cardio around Red Rocks and basically destroyed myself and my lungs. FUCK.

Last bit, I’m loving it here. Didn’t get one job I applied for, turned down another (trust me… it wasn’t going to be a good one, lol.) City is big and fast but I’m adjusting!

99

ahbbllllblllblll I wanna go kill myself lifting a mile up

100

So jelly you will be at Armbrust.