stone cold killa 
Last but not least - flexin the back,n tri’s
I’m a little pudgy around the middle, but considering I’m 6ft, and tipping the scales at 260, I thgink I’m carrying the weight pretty good. Troughout this come back I haven’t given my body weight any thought, I’ve just ate to get stronger, at the end of the day, I’ve never felt this light on my feet, at this heavy a weight.
This matter’s to me, I came up as a boxer, and a hockey player (fighter) so it’s hard to believe looking at these photo’s, but I can still pull on my sneak’s and click off 5 miles without any trouble, and my 3 mile time is still around 20 min. This is my gauge, I never let my 3 mile time go north of 20 min, I had to let go of that a little, this time, but I’m still real close. I know everyone’s down on running lately, but I grew up doing road work, and next to lifting it’s just somthing I love, putting in my ear buds, and clicking off some miles, it sooths the soul.
The plan is to keep the calorie’s high until around the end of March, then drop the milk (gallon a day) and see what happen’s, I’d like to see how I look down around 12-15 % BF, probably around 230. I had planned to compete at 220, but I don’t know if thats in the cards. I honestly don’t know how I ended up so heavy, it’s not in my gene’s, my dad’s really skinney, so eveyone else in my family, I mean I still got skinney wrists and ankle’s. What ever, as long as the number’s keep going up, I’m good.
Sorry the pic’s came out so tiney, compared to last one’s, I have no control over this, I’m a cave man on the computer, it’s all I can do to drag them over here. Latter
Lookin HUGE
Thanks Csulli, it’s been an uphill battle, i had put a couple pic’s on my hub this morning, and I guess they put one as my avatar, Trying to compete with your hugeness haha, anyway, just got to get the weights to get in line with the muscle gains. Latter
Some friendly competition would be fun… I love the motivation.
superboogie44
lift’s
Dead lift 475
Squat 385.
So I’m running a deadlift cycle for the next 6-9 weeks, and i’m hoping to be right around there, but at that point we’ll see how the cube’s working for ya, and how we compare on both lifts, I’m thinking pretty close. I’ll get some vids, and have some fun.
I never thought I’d be the guy playing catch up with his lower body, this really bother’s me, I mean my first real routine, that my boxing coach gave me at 16, was squats-dips-chins, thats it. Years latter when I got into PLing, deadlifting was my big lift, by a long way. I realize I got injured, and shit happened, I fell into a lifestyle, where I needed a big upper body to be imtimidating, and what not, it’s part of how I made my living, but I look back now, and can’t believe I got away from heavy squatting and deads, so it’s fun showing pics of upper body, and making improvments, but it’s squats and deads that I’m really concerned with, and the last 3mths most of the work I’ve done have been focused on my squat, and now my dead, Anyway it falls on me, I’m the guy that screwed up, just got to stay at it. Latter
digging the power look bro…back is looking beastly
Thanks Matty, just get my arms, and legs to match, things would be good
I’m thinking about an arm day actually, I programed a masterbation day, for day 7 on new program, this would be tomorow, but I’m thinking of making it a full on arm day, I’ve never had an arm day before in 20yrs of training, and seeing as I’m deadlifting 3x week, and upper body pressing, and pulling 3x week. I don’t think a day for arms is such a bad idea, it will give my body a break, and I might actually get my arms to grow a little. Its weird I have such a hardcore mentality, that it bothers me just to sugest it, Im good with either a day off, or going right back to heavy deads, but the thought of an arm day, doesnt compute. Whatever, I think I`ll try it tomorrow, get some arm work in early, then spend the rest of the day materbating, this might prolong the pump Latter
haha, another ramble session last night, after I’d taken my sleeping pills, I don’t why I feel the need to do that. I get up to piss, then go in my office check the log, and bable on about nothing. Anyway I am going to do an arm day today, as my day 7, it’s suposed to be my rest day, after 6 days of alternating upper body, and deads, but I know myself, and I won’t take the rest day, I’ll just use it to go right back to deadlifting heavy, better off doing some curls, and press downs, then deadlift the next day.
Whatever, I don’t know wheather I’ll log it or not, see how it goes latter on today. On another note, my computer melted down yesterday, can’t get any vids, or sound out of it. I was pissing around trying to figure out how to drag pic’s here, and I screwed up somthing, seeing as the computer is the only conection to the real world while I’m on house arrest, it’s the only thing keeping me half assed sane, I’ll have to get a new one, or figure somthing out, no vids, means no porn, can’t have that, then my arms really will shrink up to nothing, lol Latter
right on man. I wont stop. I dont think my surgerey will happen for atleast a few months, maybe i can get my short term goals by then (deadlift 550 ans squat 425), as for bench …ehhh I’m not trippin yet, untill I am fixed atleast. Today is Thanksgiving, so I will pig out, then rest tommorrow and start again Saturday with some deads… KILL IT!
Look awesome Jack kicking ass man. Keep it going.
Thanks everyone, I didn’t get around to that arm day, though I might in the future, use it as day 7, but today had to have my computer completely rebuild, and it took all day to get things back to normal, lol, I’ve been told not to download anything, not to go to sights I don’t know, and not to try and do anything basicaly on the computer, except turn it on. It took 4hrs today, to undo everything, defrag, uninstall, and reset to factory settings, hahah I screwed it all up, I’m a cave man, pluggin away on these keys. Anyway back to heavy deads tomorrow, looking forward to doing what I know. Latter
Glad to have ya aboard Reed, somone I look up to around here, that says it like it is, need more of that from the people that have been there and know. Thanks
Fridat, Nov, 30/13 Deadlift cycle, week 2, day 1 / Conventional deads from floor, 350x6x2
deads
135x20
225x10
315x5
350x5x2
350x9 Got sick of holding back, decided to play a little
Front squat
135x10
205x5
225x5x3
russian leg curl - supersetted quickly with - Dimel deads
mex10-------135x20
mex10------135x15
mex10-------135x15
mex10-------135x12
mex10-------135x10 My lower back was to pumped to continue
I really wasn’t feeling it today, mainly because I still haven’t gotten a heater for my garage, and it’s getting pretty cold up here in the north. Anyway once I got going it was a decent workout, I could see every breath. The deads were rough at first, not that the weight was heavy, just wasn’t feelin right, then on the forth set everything grooved, and by the 6th set I was tired of holding back, so I went for a rep max, got 350x9 no belt, just a little chaulk, so that made my day. Front squats after deads, seem to me like bread and butter, just works, I was suposed to do 225x5x5, but wasn’t feelin it so did 5x3 instead. I can go alot deeper on front squats than regular squats, and it feels good. I ended with some russian leg curls, and straight to some dimels, I don’t know what to call these, mabey RDL’s whatever, I go down to just below my knee, squeezing my butt, then explode to lockout. 135 is a joke but my lower back was cooked, I didn’t use a belt today on anything, I’m trying to hold out till the weights get heavy, but by the end off the workout my low back is tired, so I just do what I can. Trying to build my ass, thats the whole process here, I don’t have an ass, and thats the key to bigger weights right now. Latter
I thought I’d waste a little space in my Log, for some of Alpha’s greatest hit’s, my favorite T nation poster, some of idea’s, and thoughts, enjoy
If i were to give someone an idea of how to get to where I am, I would tell them to rotate 10x3, 5x5, 4x8 based workouts (approximately 3-4 months each)throughout the year. Sticking with whatever works best for them,splits or Full body. Just make sure all of the workouts are brutal…When planning workouts I think of what I seriously hate the most, and that is what I focus the day around. Doing what your body hates doing the most will make your body change the quickest.
Also, make something break inside your head that allows you not care too much about what others think or say will work and just simply put in that hard work on the compound lifts…as heavy as you can and often. Taking very little rest between sets, and keep your diet as clean as you can.
If you were just to do this for a few years, anyone would be astounded at the results. But most people simply do not have the ability or mental fortitude to get in and grind it out day after day, beating their log book each workout…it is what separates those who “want to” for those who “Do”. Be the latter.
I recommend reading some of Dan John’s articles on here or Wendler’s Books…
Whenever i start getting overly complicated with all of this stuff, I go back and read anything from them, and they remind me it is not so much what you do, but how well and how hard you are doing it…
i hope that helps. Everyone new will get an idea of what kind of workouts i do as this thing progresses.
Do today what others won’t, so you can do tomorrow what others can’t."
IF I WERE TO DESCRIBE MY TRAINING PHILOSOPHY and what pisses me off sometimes…It would be bulleted something like this:
- eat lean meat, vegetables and fish oil every 2.5-3 hours…If you want starchy carbs, only eat them post workout… They are like a reward for training.
-Lift more often than you want to, lift heavier than you want to, run longer and harder than you want to, do more reps when you REALLY don’t want to…Basically, do what you HATE more than anything the most, and do what you LIKE the do the least…
-If you are not a little nervous/anxious BEFORE your workout and didn’t feel sick DURING your workout, most likely you are not training hard enough to get where you want to go.
-Do big compound movements for 90% of your work… even accessory work
-Do Sprints, complexes, GPP,or Sled drags/prowler for energy systems work, anything else should be considered NEPA
-Stretch and use a foam roller and LAX ball-but only if you plan on walking when you are 50.
-Keep a log of your training- What gets measured, gets done. If you don’t know what you did last workout, how are you going to beat it this workout? NOT USING A LOG MAKES YOUR TRAINING A WASTE OF TIME! Don’t ask anyone questions about training or diet unless you can show them some form of history of what you have been doing. It would be like not giving a medical history to a Doctor and then asking them to fix you. Don’t be an idiot-people could answer 90% of their own arbitrary questions if they just compared what they are/aren’t doing with their original plan…Man this pisses me off!
-99% of people do not have the testicular fortitude or discipline to work hard and consistently enough to get the results they want…Don’t be that guy. And if you are the 1% smile because everyone thinks you are on roids and are a genetic freak-and refer to you as such behind your back.
-F 90% of Training Partners. Stupidity breeds stupidity! most partners spend more time talking about BS and screaming worthless false encouragement than actually making you better. If you need a spot, ask the 90 lb PT walking around doing nothing, otherwise grow some balls and get it done alone.
-That said, if You found another 1%er, stick with them…hell, maybe even consider becoming “life partners” that way you can get a tax cut while splitting time cooking chicken and spinach together.
-Train FOR something, it is tough to stay motivated without a goal…Also, train for strength, size is a great bi-product.
-Read EVERYTHING on T-Nation, and EliteFTS (With a filter of course), if you pick up 10% of what you read you will get stronger, bigger, and leaner…As a side note, people who haven’t done this have no right to ask stupid questions in the forums…Myself included.
-Every time you Stick food in your mouth or choose the weight for your next set ask yourself, “Will this make me better?”. Then act accordingly
-it is tough to out Diet pansy training, and it is harder to out train a bad diet…Do both or none, it is that simple.
-I do supersets and giant sets not because it is the most advantageous way to gain muscle…I do them because things need to get done…My time is limited, and I don’t like most of the idiots at the gym. So I get in, get it done, and get out. I hate walking into the gym, but love walking out soaked and spent…results aren’t a bad thing either.
-People worry too much about small stuff when the big stuff is not in order. This stuff is not complicated…grow a pair, don’t eat bad, and get just a little bit better each training session. look at the 5/3/1 questions on the strength sports page…of the questions are good, and some are as valid as, “Hey Jimbo, is it ok for me to switch out my Gallon of milk a day for a gallon of skittle flavored vodka? Will this make me HYOOOOOGGGEEEE?”
-Another note on that…Invest in knowledge. Don’t ask 1,000 stupid questions that could all be answered by spending $20 bucks on a book with ALL of the answers (5/3/1). If you can’t afford it, send me a PM about why – if I can’t use my brain to figure out a way for you to earn $20, I’ll send you the money myself! - There are no free lunches, and you will have to work hard and earn every bit you get. If it was easy-everyone would do it! A new you does not come in 6 easy installments of $19.95!
-If you are not regularly doing ATG squats and deads, don’t even bother asking a question about getting bigger and stronger…
-Now go stand petulant against the rest of the “Fitness” world
My son was over today, he turned 20 yesterday, good kid I wish we saw each other more, but he lives an hour away, and he’s got a hetic life, working nights 12hr shifts, school during the day, plus weights, and MMA, wish I was that focused at that age. I’d already had him by that age, was getting my aprentiship as a welder, getting drunk, and fighting on the weekends, his mom was always bailing me out. Kids now days seem so much smarter, oh well off to work out
Saturday Nov. 30/13 45’ Incline bench cycle week 2, workout 1, 8x6@75%, 1x10@65% - everthing based off 275 1RM
Incline bench------Rev bench
135x10-------mex20
185x5--------mex20
205x6---------mex20
205x6--------mex20
205x6--------mex20
205x6--------mex20
205x6--------mex20
205x6--------mex20 had to drop face pulls at this point, incline reps were getting hard
205x6
205x6
BBcurl–latterals—TRX French press/fallout (Triset)
95x15—25x25—mex20
did triset 5x
It blows my mind how on the money this program is. Last week I did 5x6 with the same weight, and I strugled with the last rep, on the last two sets. This week, I saw it had me doing 8x6 with the same weight, I thgought it was going to be to easy, and I’d probably add weight, but since it’s a Jim Steel program I decided to trust in it. Once again everthing was fairly easy, up until the last rep on the last two sets, then I was really close to failing, but just got the reps. This freaks me out, how on the money his programs are. Next week 12x4 with 5% more weight, and I believe it will be exactly the same feel. If you’ve never done a Jim Steel program, you should give it a try. he’s been a strength coach, since before being a strength coach was cool, and he fucking knows his shit. Off to rest and eat, and get ready for tomorrows sumo deadlift cycle. Latter
Jim Steel@ Bas’s Barbell.com
I’m going to have to take today off due to family, and Christmass, my wife and daughter are in a parade, almost decided to stay home in order to work out. Thye’ll be gone for atleast 8hrs, so for me to stay home for just an hour workout, than be stuck sitting here for therest of the day with nothing to do, dosen’t float, I’m here to much as it is, because of house arrest, I can only leave the house with my wife, or to work. Anyway Blah blah blah, I’m not working out today.
Now as far as training, I’m just starting my second week of brand new cycle. After the first week I’m 110% happy with the lower body layout, I know I’m going to get bigger and stronger on this plan. I’m not so happy with upper body plan, so I’m going toi switch things up now, at the begininng before I get to deep. I’m thinking somthing like follows
day 1, Deadlift (per program) - front squat 5x5 - russian leg curl 5x10
day 2, Incline bench (per program) shoulder, and arm stuff
day 3, Sumo deads, (per program) - trap bar 75%x60 reps(rest pause) - DB lunges
day4, CGBP from pins 5x5 - standing military (work around injury) - pullups
day 5, deficit deads (per program) - goddmorning 5x5 - Box squat (autoreg)
day 6 bench (autoreg) - DB military - Tbar rows
I have been doing my incline on a percentage based program, but my other two upper body days were BBing style, with no structure, I don’t like this type of training, I like big movements, with my number’s already written down in my book before I even get to the gym. This is how I like to train, more disaplined, so I’ll give this a try and see. Like I said I’m loving the lower body stuff already, so hopefully this gets my upper body to the same place. Latter
Hey… do you have a home gym or are you in a gym you go to?