...and She Screamed Claudio!

Training Training Logs
101

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[quote]fr0IVIan wrote:
ahbbllllblllblll I wanna go kill myself lifting a mile up[/quote]

It’s pretty crazy man, it takes a lot more acclimation than I thought. A 20 minute session on the stair climber today was nuts-brutal. There will be more below about altitude, too… lol.

[quote]bugeishaAD wrote:
So jelly you will be at Armbrust.[/quote]

It’s pretty sweet man, but I won’t have a genius Mexican powerlifter perfecting my form either, so… there ya go.

Attached above is what my roommate and I did on Sunday, although the trail and terrain were much worse than they look in the picture. Out here there’s a really popular thing called “14ers.” What this means, simply put, is climbing a 14,000+ mountain. I have experience hiking, and am not in the worst shape ever, and this was by far the hardest thing I have ever done. My roommate is also a 140-lber who is ripped up like Rambo and had a hell of a time.

I actually had a few issues going on that prevented us from reaching the top this time. First, we accidentally parked at the winter trailhead and had to add an extra 6 miles round-trip, so that FAR reduced our daylight hours. We were in a vast valley of mountains so once the sunlight got behind a peak we’d be fucked, as we’d still have like a 6 mile hike back to the car, lol.

Second, altitude sickness. I cannot describe going from 800 feet to over 12,000 feet in less than a week feels like. It’s a pretty serious thing here and if I would have taken one wrong step on the mountain… it could be very bad.

Third, I’ll keep this brief, but I was having SERIOUS bathroom issues. I normally do my “business” right upon waking up. Since we had to wake up at like 5 am to get to the mountain this was before my normal clock. After soon arriving and hiking, I had “The Abdominal Push.” This went on the whole time. Eventually I had to… er… answer the call of nature. NOT GOOD.

So, that was insanely brutal, we had to take an off day yesterday. Went in today to hit chest + shoulders. Since we haven’t actually moved into our house yet, we’re damn near on the opposite side of the city currently. We’ll be fully moved in a week so we’re trying to be thrifty and combine sessions for now.

[u]Chest + Shoulders[/u]

Decline BB (felt good)
235 x 8
225 x 10

Flat BB (couldn’t find a good incline. We will not do these again.)
225 x 2 (IGNORE)
205 x 6 (IGNORE) (Shoulder started hurting after this, too. Fuck flat pressing.)

Flat DB Flyes
65 x 9
55 x 9

Weird SHIPS (Things started to get really weird here. Their seated OHP machine felt really weird to us. We’ll be doing SHIPS as our main movement I think.)
185 x 3? (This was actual weight, not counter-weight!)

Heavy DB Lateral Partials super set with
Seated Strict Laterals
70 x 14 - 30 x 9
70 x 12 - 25 x 9
60 x 12 - 20 x 14

And then a solid 20 minutes of stair climbing!

102

hahaha ohh man… as Snooki would say, “meatball problemzz”. I hope you at least got a decent pair of hiking shoes, and that you buried your “excess poundage”.

but look on the bright side. when you finally get used to the altitude, your GPP will be much better than us mere mortals who live at sea level!

103

[quote]fr0IVIan wrote:
hahaha ohh man… as Snooki would say, “meatball problemzz”. I hope you at least got a decent pair of hiking shoes, and that you buried your “excess poundage”.

but look on the bright side. when you finally get used to the altitude, your GPP will be much better than us mere mortals who live at sea level![/quote]

Lol! No, dammit, those are not meatball problems! Meatball problems are public insolence and lack of shame or dignity. :slight_smile: And you’re definitely spot-on about the GPP man. I’ve noticed a visible difference in one week already.

Got in late today. Had dinner with some new people I met out here. Pre-workout eating wasn’t the best. A little carby/fatty and low in protein, but I’m not going to be the awkward healthy guy while I meet people right now, lolz.

[u]Back[/u]

Rack Pulls (Back felt good! Haven’t done rack pulls in 2 years? Making sure my body is right.
405 x 7
405 x 8
405 x 8

Cable Rows
195 x 8
180 x 9

Weird Pulldowns (will adjust next time)
(1 + 25) x 4 SUPERSET (1) x 9
(1) x 10

Assisted Pullups (shut up, I’m a fatass! lol)
105 x 7
120 x 6

Reverse DB Flyes on Incline Bench
35 x 13
30 x 12
25 x 16 SUPERSET 15 x 18

No cardio, no time.

104

haha my bad, meatHEAD problems

105

[quote]fr0IVIan wrote:
haha my bad, meatHEAD problems[/quote]

Lolz, there ya go, that’s what we were looking for. :slight_smile:

Got an interview today I’m SUPER stoked about, I’m going to do my damn best to land this job.

Also, I’m really a bit disappointed with the workout yesterday. The rack pulls felt good and my LB is only a little sore today, but I wish I would have went heavier on them. 405 really wasn’t bad - I almost think it was more cardio-related than anything. W/e, there is always next time.

106

Damn. First Leg Day at Armbrust. They have their own leg room = winning.

Went higher volume today than I probably will in the future.

[u]LEGS[/u]

Squats (Improved form, felt great!)
325 x 4
Box Squats
315 x 7
305 x 8

Fairly Vertical Leg Press
6+25ps x 13
6+25ps x 14
5+25ps x 17

100-rep Leg Extensions (SLOW, SQUEEZE. Owwwwww. Hop op/hop off with training partner.)
70 x 33
70 x 20
70 x 19
70 x 18
70 x 10

One-Leg Hammie Curl Machine (Again, slow, HUGE squeezes)
35 ps x 12
35 ps x 13
35 ps x 11 DROP SET TO
25 ps x 6

DC Standing Calf Raises (Fail, haven’t work calves since APRIL!)
4pps x 4 STRIP OFF
3pps x 3

Heavy Ab Machine
185 x 8
170 x 8

Leg Raise
None x 12
None x 12

4 minutes cardio, was getting too sweaty and didn’t have towel.

107

lol so if it’s fairly vertical, doesn’t that make it a regular leg press?

100 rep leg extensions, sir that is a painful thought. my vag hurts just thinking about it.

108

[quote]fr0IVIan wrote:
lol so if it’s fairly vertical, doesn’t that make it a regular leg press?

100 rep leg extensions, sir that is a painful thought. my vag hurts just thinking about it.[/quote]

Lol, smartass! Yes I suppose they’re just regular leg presses. :slight_smile: The 100-rep work is brutal but fucking awesome man… would recommend!

Bare with me today, no internet at the “real” new place yet, on my phone.

Yesterday at Armbrust I totally accidentally parked in MR OLYMPIAs designated parking spot… and he was pissed. So now I’m THAT guy, lol. Honeat mistake, tho, ill apologize when I get a chance.

Workout was a bit different cuz we got there fairly late and didn’t have time to dick around.

Arms

Skullcrushers
145 x 13
145 x 8
105 x 12 (broke concentration, this is Phil Heath set)

Dip Machine NOT HS
2pps x 13
2pps x 10

L extensions
25 x 10
20 x 12

Hammer Preacher Curls
45 x 5.5
40 x 8
35 x 10

Reverse cable curls (huge squeeze on belly of forearm)
300 x 12
300 x 11

Ez curls (w/e)
75 x 12 lol
65 x 11 lololol

109

I may end up doing maybe like 50 reps of leg extensions on a burnout. MAYBE. I gotta make sure I bring a tampon.

olol you parked in Phil Heath’s spot lolol he’s totes not gonna spot you ever. he’ll prob steal whatever station or machine you’re on just to get in your way.

110

Lol fr0 - eh, I hope not. I mean to make good on it as soon as I can, lol. Ah well, not much I can really do about it until then. }:-/

I’ll try my best to remember weights today… I don’t have my log on me right now.

[u]Back[/u]

Rack Pulls - upper shin
455 x 7?
445 x 8?
415 x 3 (lower back, nope.)

Cable Rows (V-Grip)
180 x 10?
180 x 10

One-Arm Underhand HS Pulldowns
2 pps x 10
1+45 pps x 12?

V-Grip Pulldowns (Can’t remember these weights at all.)
130? x 10
130? x 10

Rear DB Flyes on Incline Bench
35 x 14
35 x 10 DROP SET TO 20 x 11?

DB Shrug 5 Second Holds
85s x 8
75s x 8?

Good day.

111

Yarr.

Chest

Decline BB
245 x 7
235 x 7

Incline HS type
3 x 4
2+25 x 10

Flat DB Flye
70 x 7
65 x 6
50 x 10

Cardio

112

Fucking Phone.

113

how could you make it up to him though? would you bring him a side of beef as a sacrifice?

btw thanks for the heads up on those 5 second hold shrugs, I feel so much harder core than all the bros who do them with the 45 plates lul

maybe if I can do them with the 125 db’s I can get my own parking spot

114

[quote]fr0IVIan wrote:
how could you make it up to him though? would you bring him a side of beef as a sacrifice?

btw thanks for the heads up on those 5 second hold shrugs, I feel so much harder core than all the bros who do them with the 45 plates lul

maybe if I can do them with the 125 db’s I can get my own parking spot[/quote]

Lolz. I was just gonna apologize and probably bro-shake. No meat offering. :frowning:
Those DB shrugs are fucking killer mang. Yeah, yu get up to 125+ for 10+ reps and you’ll be well known, if nothing else. Haha.

Ok, got a real job. Good money, full-time. Cool. Getting a bunch of fun new supps soon (not super supps, but more super than anything I’ve tried before.)

Gym is going well. Still won’t have internet for another fucking week, which is balls, but w/e. I can barely get by onn this phone.

Leg Day

Box Squats
335 x 10
365 x 6
315 x 14

Close Stance Leg Press
7pps x 12
7pps x 8

Had to switch up order a bit today…

One-leg Hammie Curl Machine
40ps x 12?
40ps x 10? DROP SET 25ps x 12ish

100 rep Leg Extensions
75 x a lot
A lot
A lot
Etc

DC Standing Calf Raises
2+35pps x 12 owwwwww

Ab machine
190 x 12
190 x 8?

Hanging Leg Raises
16-18
12-14

Boom.

115

Argh.

116

lol you need to get yore innernetz or stop double posting =p

that is awesome you got the job bro, especially in this economy. I did a little happy dance for you when I read that.

you can box squat >3pps for reps??? the fuck how’d I miss that??

117

[quote]fr0IVIan wrote:
lol you need to get yore innernetz or stop double posting =p

that is awesome you got the job bro, especially in this economy. I did a little happy dance for you when I read that.

you can box squat >3pps for reps??? the fuck how’d I miss that??[/quote]

Hahaha, I know man, it’s the g-damn phone I’m using. It’s also why I’ve been trying to avoid posting in other logs, don’t wanna clutter them all up with my phones’ insolence, lol.

Thanks dude! I’m definitely pumped about being able to like, live like a normal person again. Gonna hop back on the ALRI train/some MDD shit and kill it on this diet now. …since I’ve been perpetually at maintenance almost all year, haha.

Yes, I’m pretty sure I’m a fair bit stronger than most of this log indicates. I wish. Could put into words how much my workouts are affected by my lower back when it’s having issues… and its all exercises, not just rack pulls and squats. :frowning: Next week I’m going for 4pps on the box squats, maybe the week after. The training environment is so shit or get off the pot at Armbrust. I went from being in the top 10% at my old gym to probably being bottom 20-30% here, lol. Maybe not that bad lean but definitely when I’m this heavy.

But yay. Luv Colorado.

And be ready for double posts in your log for about a week or so. :wink:

118

Damn phone.

119

Delts - Pump session

Standing OHP (hated em, will not do again. Bitch weight. Touch chest still.)
145 x 3
125 x 7
105 x 11

Bautilus OHP (also not doing these next week)
1+35pps x 20
1+35pps x 12.5

Nautilus Lateral Machine
170 x 10
150 x 11
120 x 15

Standing Atlas Lateral Machine
75 x 22
75 x 16

Facepulls
165 x 18
180 x 12
150 x 13

15 minutes elliptical. Smooth sailor.

120

H8 fowne