Bartl's Back!

Training Training Logs
101

I have one piece of advice for you guys out there: one picking up on a girl, never find one thats hanging out with 2 of her friends. 1 is fine, hell anything over 2 is dandy, but 2 is harsh.

Why might you ask? Because one of them is bound to be ugly and the other one is ok. The ugly one will do whatever she can to try and hook up and get denied by every man around, while the other one is holding her own just fine.

Then there is you and the hottie. Everything is going along smoothly and next thing you know, you have your hand on her boobs and are making out (yes I was that guy).

The ugly one starts to get mad because her friends are hooking up and she decides to raise a scene and make life a living hell for everyone in a 10 foot radius. Attila the Hun shows up and pulls a flat out buzz kill.

See, if there is only one friend, she will hook up too. If there is a group, there are others to keep Satan under control. But if there is just 2, its bad news for you and your boys.

With that being said, my arms are still sore from Thursday and my chest and back are hating me right now. I don’t remember being this sore all the time the when I did this portion of the program back in January but man I am stiff constantly.

Here is the session from yesterday:

4 sets of everything

A1) Medium Grip Front Pulldowns - 6-8 reps, 180 lbs
10 seconds
A2) Straight Arm Pulldowns - 10-12 reps, 60 lbs
10 seconds
A3) Pullovers - 20-25 reps, 35 lbs
10-12 reverse crunches
150 seconds rest

B1) Decline Bench - 6-8 reps, 205 lbs
10 seconds
B2) DB Bench - 10-12 reps, 60 lbs
10 seconds
B3) Flies - 20-25 reps, 25 lbs
10-12 reverse crunches
150 seconds rest

I felt really strong in all aspects of this session. I really concentrated on scapular movement during the pulldowns. I used to have a problem of using my arms to pull to much and leaning to far back. So for the past 5 months when doing any pull movement, I’ve been really trying to focus on the retraction.

It must have worked because my form yesterday was awesome and my back is super sore. The pullovers are still hard for me to do because I don’t have the best shoulder rotation. If Eric Cressey got his hands on me, he would shit over how bad they are.

The chest movements are good as well, just super strong. I still have over dominant triceps but I am working on that as well. For me, its hard to really focus on recruiting my chest muscles. I have tried using some Dave Tate suggestions, like while gripping the bar, try to rip in apart or pull your hands in together while pressing, but when I do my form goes to shit.

My chest is looking better though. I can feel some good muscle there. Even though I still have some fat to shed, I am pretty happy with how things have gone this week.

BTW, I was going to keep this a secret, but I guess if anyone knows me, thats kind of hard to do.

Next Saturday I have the privilege of going down and training with Alwyn Cosgrove. I didn’t realize he was so close to where I live and he reached out and offered me the chance to train at his gym. I emailed him and plan on getting my ass handed to me next weekend.

With his permission, I will also turn that day into another article for T-Nation. So, stay tuned…

102

[quote]Bartl wrote:

The ugly one starts to get mad because her friends are hooking up and she decides to raise a scene and make life a living hell for everyone in a 10 foot radius. Attila the Hun shows up and pulls a flat out buzz kill.

[/quote]

Dude, that is so sad, yet so true. I saw plenty of those dogfaced gremlins in my day, doing everything they could to ruin things for me or a friend.

[quote]
Next Saturday I have the privilege of going down and training with Alwyn Cosgrove. I didn’t realize he was so close to where I live and he reached out and offered me the chance to train at his gym. I emailed him and plan on getting my ass handed to me next weekend.

With his permission, I will also turn that day into another article for T-Nation. So, stay tuned…[/quote]

That is flat-out awesome news. Man, what an opportunity to learn some new things. Hope the article idea pans out, can’t wait to hear the details of how that goes.

How’s the knee/hammie feeling?

103

[quote]Bartl wrote:

Next Saturday I have the privilege of going down and training with Alwyn Cosgrove. I didn’t realize he was so close to where I live and he reached out and offered me the chance to train at his gym. I emailed him and plan on getting my ass handed to me next weekend.

With his permission, I will also turn that day into another article for T-Nation. So, stay tuned…[/quote]

Bigtime!!! Congrats on the invite, hope it goes well for you. Look forward to reading about it.

104

[quote]Xeneize wrote:

How’s the knee/hammie feeling?[/quote]

They both feel good but I said that last time, then went and played hockey and realized they were both still jacked. My hammy is so tight that I can’t get it loose. I stretch and stretch and stretch, then do mobility work, foam roll, I mean I can’t get that thing to open up. I have also been working on loosening up my hip flexors as usually the antagonistic muscle is usually pretty tight as well.

I have a friend is town who does ART (Active Release Technique) and he is moving facilities, so once he is done with the move, he told me to come in and he will work on me.

105

[quote]tmoney1 wrote:
Bartl wrote:

Next Saturday I have the privilege of going down and training with Alwyn Cosgrove. I didn’t realize he was so close to where I live and he reached out and offered me the chance to train at his gym. I emailed him and plan on getting my ass handed to me next weekend.

With his permission, I will also turn that day into another article for T-Nation. So, stay tuned…

Bigtime!!! Congrats on the invite, hope it goes well for you. Look forward to reading about it.[/quote]

Ya, I’m super excited. From the small conversations we’ve had via email, he seems like the nicest guy in the world. I am really looking forward to next weekend.

106

Time to hold myself accountable.

Weight - 204

That kind of sucks. Actually it fucking pisses me off. I know I am trying to do a clean bulk, I know I am eating more and doing less cardio and I know there is going to be some fat gain. But that just seems excessive to me. 9 pounds in the month of May.

I don’t feel fatter. Just not sure what is going on but I am not a happy camper.

I am really happy with my diet right now but I know what I’m going to change. No longer will there be oatmeal, which sucks because I love oatmeal. Its seriously one of my favorite things to eat for breakfast. The carb intake on that? Not so much.

Like Poliquin and Thibs say, you have to earn your carbs. It really won’t affect my caloric intake for the day and it won’t really affect anything other than my carb intake for the day. I still need to find a way to eat more, clean foods. Its just that everything I would want to add in has carbs. I would add more fruit, but guess what…carbs.

Man, writing your own diets is hard.

Anyone else think I’m over reacting or is this normal.

107

[quote]Bartl wrote:
Time to hold myself accountable.

Weight - 204

That kind of sucks. Actually it fucking pisses me off. I know I am trying to do a clean bulk, I know I am eating more and doing less cardio and I know there is going to be some fat gain. But that just seems excessive to me. 9 pounds in the month of May.

I don’t feel fatter. Just not sure what is going on but I am not a happy camper.

I am really happy with my diet right now but I know what I’m going to change. No longer will there be oatmeal, which sucks because I love oatmeal. Its seriously one of my favorite things to eat for breakfast. The carb intake on that? Not so much.

Like Poliquin and Thibs say, you have to earn your carbs. It really won’t affect my caloric intake for the day and it won’t really affect anything other than my carb intake for the day. I still need to find a way to eat more, clean foods. Its just that everything I would want to add in has carbs. I would add more fruit, but guess what…carbs.

Man, writing your own diets is hard.

Anyone else think I’m over reacting or is this normal. [/quote]

Bartl, it is totally normal. After all, you now officially fall back into the fat category!

Seriously though, I know you’d like to be the biggest guy at your gym and still somehow sit below 200lbs, but it’s not happening right now. Your goals have changed. Remember the whole chasing two rabbits thing? When you’re trying to gain muscle mass, you are going to gain weight. Stop being a girl and deal with it.

You think 9lbs is excessive? Fine. Eat a bit cleaner, drink a bit less and weigh yourself again in a few days when the weekend bender has left your system. Until then, pull your head out of your ass and go to the gym and beat yourself up there. It works much better, trust me.

Hugs and kisses :slight_smile:

108

[quote]Bartl wrote:
Time to hold myself accountable.

Weight - 204

Anyone else think I’m over reacting or is this normal. [/quote]

Extra carbs = extra water retention : no worries

First time on your threads but I’ve followed your clinic - Great Job!

109

First, I followed your physique clinic and you kicked ass!

Second, read your article, and you really kicked ass! I never knew you went through so much, and that’s what this whole thing is all about, the whole phoenix theory and being reborn again, but now you’re better.

Third: 9lbs?? Could be worse dude. I personally would go over my diet and see if I’m taking in too many carbs, but don’t forget how low you’ve been before and now you have to deal like the other posters said with water retention.

Do you feel like your muscles are full and/or soft??? Use the mirror not the scale and take your measurements, take photos, just like the clinic. The scale is only one tool, and if your waist isn’t getting bigger then who cares?

Good luck in your bulk and have fun training w/ such a great strength coach!!!

110

[quote]Court wrote:
Bartl wrote:
Time to hold myself accountable.

Weight - 204

That kind of sucks. Actually it fucking pisses me off. I know I am trying to do a clean bulk, I know I am eating more and doing less cardio and I know there is going to be some fat gain. But that just seems excessive to me. 9 pounds in the month of May.

I don’t feel fatter. Just not sure what is going on but I am not a happy camper.

I am really happy with my diet right now but I know what I’m going to change. No longer will there be oatmeal, which sucks because I love oatmeal. Its seriously one of my favorite things to eat for breakfast. The carb intake on that? Not so much.

Like Poliquin and Thibs say, you have to earn your carbs. It really won’t affect my caloric intake for the day and it won’t really affect anything other than my carb intake for the day. I still need to find a way to eat more, clean foods. Its just that everything I would want to add in has carbs. I would add more fruit, but guess what…carbs.

Man, writing your own diets is hard.

Anyone else think I’m over reacting or is this normal.

Bartl, it is totally normal. After all, you now officially fall back into the fat category!

Seriously though, I know you’d like to be the biggest guy at your gym and still somehow sit below 200lbs, but it’s not happening right now. Your goals have changed. Remember the whole chasing two rabbits thing? When you’re trying to gain muscle mass, you are going to gain weight. Stop being a girl and deal with it.

You think 9lbs is excessive? Fine. Eat a bit cleaner, drink a bit less and weigh yourself again in a few days when the weekend bender has left your system. Until then, pull your head out of your ass and go to the gym and beat yourself up there. It works much better, trust me.

Hugs and kisses :slight_smile:
[/quote]

I’ve been trying to figure out how to respond to this one. Should I bash the poor girl or listen to what she has to say?

I’ll be nice because she is kind of cute, so yes, I’m like everyone else who freaks out over a couple pounds. Yes I will eat cleaner and pull my head out of my ass (it really stinks up there right now too).

Awesome post Court…

111

[quote]soldog wrote:
Bartl wrote:
Time to hold myself accountable.

Weight - 204

Anyone else think I’m over reacting or is this normal.

Extra carbs = extra water retention : no worries

First time on your threads but I’ve followed your clinic - Great Job![/quote]

Thanks soldog!

112

[quote]scubasteve2105 wrote:
First, I followed your physique clinic and you kicked ass!

Second, read your article, and you really kicked ass! I never knew you went through so much, and that’s what this whole thing is all about, the whole phoenix theory and being reborn again, but now you’re better.

Third: 9lbs?? Could be worse dude. I personally would go over my diet and see if I’m taking in too many carbs, but don’t forget how low you’ve been before and now you have to deal like the other posters said with water retention.

Do you feel like your muscles are full and/or soft??? Use the mirror not the scale and take your measurements, take photos, just like the clinic. The scale is only one tool, and if your waist isn’t getting bigger then who cares?

Good luck in your bulk and have fun training w/ such a great strength coach!!! [/quote]

My muscles feel full and hard. There really is no soft feeling anywhere on my body. I mean I still got some fat around the belly and chest area, remnants from fat past. But that will take time to come off.

I don’t really like scales because they freak me out, just like it did today. My shorts (its sunny in Cali) are still fitting baggy as hell and they are the new ones I bought after the clinic.

I am reminded of a time during my clinic when Thibs compared me to his GF because I was bitching about putting on a few pounds after a cheat meal. In a nutshell, he told me to quite bitching.

Good advice from that crazy Canuck.

113

Hey man, thought I’d drop by and see what you were up to. Sounds like you’re slacking off! :slight_smile: Better train hard or I may beat you in November.

Did you have to abandon ABBH because of the knee? That sucks. ABBH has become a multi-purpose plan. I’ve heard other T-Nationers say they used it while dieting and it worked great. I can see that since I think it involves less work than what Thibs had you do.

114

[quote]MikeTheBear wrote:
Hey man, thought I’d drop by and see what you were up to. Sounds like you’re slacking off! :slight_smile: Better train hard or I may beat you in November.

Did you have to abandon ABBH because of the knee? That sucks. ABBH has become a multi-purpose plan. I’ve heard other T-Nationers say they used it while dieting and it worked great. I can see that since I think it involves less work than what Thibs had you do.[/quote]

Ya, I would love to continue with ABBH but after re-tweaking my knee playing hockey, I just don’t want to push my leg until I figure out what the hell is wrong with it.

I hope you can make that race, would be amazing if you could make it!

115

I was a little surprised at the gym today because there was actually a lot of people there. I just figured that since it was a three day weekend, that most people would have better things to do. I was wrong.

Today was Arms Day 2 and it felt good to do them.

4 sets

A1) Close Grip Incline Bench - 6-8 reps, 155 lbs
10 seconds rest
A2) Overhead Tricep Extensions - 10-12 reps, 22.5 lbs
10 seconds rest
A3) Reverse Grip Pulldowns - 20-25 reps, 50 lbs
10-12 cable crunches
150 seconds rest

B1) Barbell Curl - 6-8 reps, 70 lbs
10 seconds rest
B2) Low Pulley Rope Hammer Curl - 10-12 reps, 100 lbs
10 seconds rest
B3) Reverse Grip Barbell Curl - 20-25 reps, 30 lbs
10-12 cable crunches
150 second rest

I am really struggling to remember this session from before but they are supremely fun and they don’t take that long to do. For tri’s I got a rad pump today. Felt super strong and had a good look about them.

The main vein on my bicep is really starting to shoot out and it was not different today when doing barbell curls. I was focused on my 3 seconds eccentric motion. By doing so, my bi’s felt like they were going to pop out of my arm’s. The low-pulley rope curls were the worst today though. My grip didn’t feel to strong and going from the rope curls to reverse curls were amazing.

I am super into a band called Thrice right now. If anyone is looking for some good tunage, check out their new concept album’s The Alchemy Index, Vol I-IV, Fire/Water/Air/Earth. I can’t stop listening to them.

116

You said you were having problems being triceps dominant while trying to work your chest. I read and use a movement from I think Thibs. You lay flat on the bench with a pair of hex dumbells on your chest. With your palms facing each other, push them together as hard as you can and then push them up while still pushing together. I hope this works as well for you as it does me. I feel no tri’s in this movement.

117

Bartl, measure your damn waist when weighing in. It solves all the is it fat or muscle or water problems and the headache that comes along with it. Trust me on this one, its like viagra for your ever-changing morale, it keeps it up. Waist stays or goes up SLIGHTLY (Like 1/8th of an inch) your fine, if not THEN you can pull the red alert.

Also oatmeal makes you gain water weight as was pointed out before but I wouldn’t cut it JUST yet. Do the waist measurement and see where the pounds are going. You’d want to weigh 225 if your waist stayed the same, no?

118

[quote]bdfrogs wrote:
You said you were having problems being triceps dominant while trying to work your chest. I read and use a movement from I think Thibs. You lay flat on the bench with a pair of hex dumbells on your chest. With your palms facing each other, push them together as hard as you can and then push them up while still pushing together. I hope this works as well for you as it does me. I feel no tri’s in this movement.[/quote]

cool, thanks for the heads up. I will have to give it a try tonight when I do chest!

119

[quote]Higgins wrote:
Bartl, measure your damn waist when weighing in. It solves all the is it fat or muscle or water problems and the headache that comes along with it. Trust me on this one, its like viagra for your ever-changing morale, it keeps it up. Waist stays or goes up SLIGHTLY (Like 1/8th of an inch) your fine, if not THEN you can pull the red alert.

Also oatmeal makes you gain water weight as was pointed out before but I wouldn’t cut it JUST yet. Do the waist measurement and see where the pounds are going. You’d want to weigh 225 if your waist stayed the same, no?[/quote]

I would not, do not and will not EVER want to weigh 225 again. 210 is the max I want to get up to and want to stay under 200 pounds if I can. Since I plan on doing a lot of races, I don’t think doing a tri at 225 would be very beneficial. Intimidating yes, but not something I want to do.

120

So I moved and my new hosue has DSL internet through Verizon.

It fucking sucks. Big Time.

It crashes all the damn time, so the past few days its been hard for me to post. I want to apologize for this.

I will try and post when I can and some posts might be huge and others not so much.

I’m at work right now, so time is limited. Its a good thing I can type about 10,000 wpm with 99% accuracy.