Hey Coach, It’s nice to have you back at the gym!
short post, I’ve been kind of waiting for my knee op before I started back here logging my workouts ( June 26 knee op ) I have still been working out, bench is back at 315x7, defict deadlift 405x6 from a 3 inch block ( beltless) I can deadlift pain free, but I try to make the movement as hard as possible to keep the weight down, hense defict, and beltless. The squat not so much, I’ve been using the safty squat bar for CAT squats, endless sets of 5 @ 205 with 1 min rest, anything over 205, and I get alot of pain in my left knee.
I have actually been using this time waiting for knee op doing some BB moves, and getting fairly lean ( for me) ABOUT 10% @ 225 has me looking more like a BBer than I can ever remember, I’ll snap some pics tonight, and post them from the gym tommorow. Also have some pics, and vid of Mike Ohearn doing a photo shoot at my club last week, pretty cool shit. Oh, and I also got an award last month for bringing a guy back from the dead with CPR. I guess come to think of it I’ve been waiting to start posting untill I had some interesting shit to share, haha, plus my boring ol workouts 
Pics, vids, story’s, and workouts to come ANYTIMES COMEBACK part deux, latter !
Tue’s April 21 Upper body
Bench ---------------- seated wide grip cable row ( Rev bench )
135x10 ---------------------130x20
225x5------------------------150x15
275x5------------------------160x15
295x7------------------------170x15
275x8------------------------160x15
255x11-----------------------150x15
225x16-----------------------130x20
Y-T-I ( rear delt)-------------- Arnold press
20x30 (10-10-10)-----------40x20
20x30--------------------------50x15
25x30------------------------- 50x15
20x30------------------------ 50x15
15x30-------------------------40x20
cable crossover(low to high)-------skullcrusher-------------hammer curl
20x20-----------------------------------75x20--------------------40sx20
30x17-----------------------------------95x15--------------------40sx20
30x15----------------------------------115x11-------------------40sx20
-------------------------------------------95xfailure-------------------
Pretty solid workout, this is the basic set-up of my workouts right now, 3 rounds of supersets, starting out with the first round being heavy and basic, and each round getting lighter, and faster paced, until I’ve worked myself into a frenzy by the end. I have to get some update photo’s of myself, as well as some workout vids. In the mean time I’m going to attempt to drag some pic.s and mabey vids of Mike Ohearns visit to my gym. Latter
Mike Ohearn was doing a gust pose thing at a BBing show the next town over last week, while he was in town a BBing magazine wanted to do a workout photo shoot with him. So I get the call, and let them use my club for the shoot, pretty cool shit, here’s a couple pics, and I’ll try to drag instagram vid over here as well ( I don’t even know what instagram is so we’ll see
try this, quik vid from workout photo shoot, I think they have to cut it down to 10 sec for social media or something, but that’s what I have
Welcome back brother of iron!
Cool pics. Nice to see the sheer size of these guys in a real setting. Gives you a better feel for how big they are…
I give up, if you go to Mike Ohearn s face book page, you can see him doing his guest posing plus vids of his work out at my gym.
barbedwired I’m 6ft 225 in these pics, and he makes me look like a kid, more latter, glad to be back, I’ll just have to fit time in !
Good to see you back man.
Thurs April 23 ----------legs-back-bis
Safety Squat --------------------Knees to elbow
205x8x5-------------------mex20–( fast pace, 1 min rest between squat sets, leg raise’s right in rack )
high pulls------------------------leg press
165x5x10----------------10pltsx5x25
preacher curl------------bat wings---------------curl downs ( curl grip pulldowns)
95x3x20------------------60x3x15-----------------160x3x20—10 strict, 10 cheat
My wife wants to start back working out, so she did this workout with me, I’m glad to help but it makes it hard for me to have a real productive workout. That being said things went pretty well, I couldn’t quite keep the quick pace I like with the CAT squats, usually I stay right in the rack, and go directly back and forth from squats to Knees to elbows until I can’t get 5 reps in the squat. (Knee to elbow is when I use those arm slings to hang from, and I go from an arched back slowly curling up to the fetal position with my knees against my elbows, sort of a slow strict leg raise) The leg press my feet are tight together and low on the platform keeping all the focus on my quads, right now until I get my knee op these seem to be the best thing I can do for my quads.
I finished with a tri-set pumping up my bi’s and back, I’m going to try and get some up-date pics today after my workout, and once I’ve gone through a weeks workouts ( 4 days ) mabey discuss my split with some input form guys
T3hPwnisher barbedwired, thanks for coming out, I guess I needed a couple months after getting released to get my head together, and get my business back in order before I started getting serious with my workouts, and log. My l knee might have played a part in this as well, I’ve been walking with a limp since my release, and people in my club find it funny when I limp over to the rack to squat or dead. The knee is actually pain free right now, but it won’t full extend, so because it won’t straighten I walk up on my left toe all day, Anyway life’s about over coming adversity, and being grateful for what you have, so I’m happy just to be able to squat the heavy weight will come after the operation. Thanks for the support Latter
see if this works
Pics are always humbling as I feel like I look leaner in real life, whatever, I’ve officialy been dieting for 4 weeks. Anyway I got to go on a bike ride with my daughter, just wanted to take a min and post my update pics, more Latter !
Fri. April 24 --------Upper body
45 incline------------------wide grip pull-ups
135x10--------------------mex10
185x10--------------------mex9
185x10-------------------mex8
185x8–135x7----------mex7
135x11--------------------mex6
latterals--------------weighted dips
20x20------------mex25
25x20-------------+45x20
30x17-------------+90x13
20x20--------------+45x17
15xfailure------------mexfailure
press downs-----------cable upright row ( density training)
120x200reps no rest, just slide the pully up for press downs, or down for rows
I’m posting these workouts the day after I do them, it seems like the only way I have time to sit at the computer, anyway tomorrow is Sunday, thats the day I do my big workout for the week, Deadlifts, and farmer walk step-ups. The gym is quiet on Sundays so a few of us lifter’s meet and have some fun moving some big weight ( for us) and playing with the new farmer walk handles, I crank heavy metal, and we can swear, and tell story’s about girls we never fucked, and cars we never drove. Scare away the seniors, and soccer moms who drop by to use the tread mills. I need atleast one day a week where I feel like I actually own the place, I’ll try and get some vids. later
Own it !
[quote]AnytimeJake wrote:
Pics are always humbling as I feel like I look leaner in real life, whatever, I’ve officialy been dieting for 4 weeks. Anyway I got to go on a bike ride with my daughter, just wanted to take a min and post my update pics, more Latter ![/quote]
Still looking pretty damn big and lean at that weight. Once I start creeping north of 200lbs, I just get fat. Great work, especially with all the issues you had to deal with.
[quote]T3hPwnisher wrote:
Still looking pretty damn big and lean at that weight. Once I start creeping north of 200lbs, I just get fat. Great work, especially with all the issues you had to deal with.[/quote]
Yeah, he def has Hoss status going on.
I start gaining “sloppy weight” at ~ 185, and somehow above 200 for every pound I gain, 1.2 pounds of it is fat.
Sun April 26--------------legs,back, bis --or just DEADS, and assorted other shit !
Deads ( 21/2 deficit)-------preacher curls-------standing abs ( rev deads )
135x10---------------------85x12---------------------100x10
225x5-----------------------85x12---------------------100x10
315x5-----------------------85x12---------------------100x10 end of ab work
335x5----------------------85x10
365x5-----------------------85x10 ( called it on the deads here, hard set )
335x5----------------------85x10
315x9---------------------75x17
leg press-----------------machine row ( high rep, constant tension )
6pltsx30-----------------200x20
6pltsx25-----------------185x20
6pltsx25-------------------170x25
farmer walk step ups---------smith shrugs--------rear delt machine ( havin some upper back fun here )
135 per side 10 shrugs then 10 step-ups then holds
135xfailure------------------225x20------------------110x20
135xfailure-----------------225x20-------------------110x20
135xfailure-----------------225x20--------------------110x20
135xfailure--------------225x20-----------------------triple drp set
100 curls with empty bar— wendler style, and out the door I went looking for a brunch buffet Later