also heres a leg pic from last week as well. Kinda crappy cause Of the angle/mirror and long shorts i was wearing but as you can tell I was in the weight room and felt like a complete douche snapping pics of myself lol. Luckily it was at like 10 in the morning so there wasnt really anyone there. We dont have a full length mirror in the bathroom so I had to snap a quick sneak peak photo in the gym.
Chest and Tri’s today.
Warm up:
2,000 Meters on the rowing machine: 7:49
BB Bench Press:
warm up
225x6
255x6
275x6
295x4
315x3 (<-- could probably have gotten more but I wasted energy on my earlier sets. I wasnt planning on going past 295 but was feeling good. its been a while since i’ve tried benching 315)
DB Incline Bench:
80’sx8
100’sx8
110’sx4 (<— no spotter so 4 was all i had in me)
Dips:
BWx10
45x10
90x8
BWx20 (<— Dips Dips Dips! I love Dips 
Pec Dec: slow negative, big squeeze in the middle
150x10
195x10
225x6
Skull Crushers/pull overs @ 45 degree incline:
EZ Bar + 45lb plate on each side x10
EZ Bar + 55lbs on each sidex 6 (the plate on each side didnt feel heavy but the 10 extra pounds per side sure did)
EZ Bar + 45lb plate on each side x10
Straight Bar Tri Press Down:
140x12
190x8,8 (<— 190 was max and by this time my tri’s were pretty fatigued)
Ended the workout after this and did some stretching/foam rolling. Had to get some things done tonight and get packed up cause I’m leaving town tomorrow. Going up to Lake Tahoe to look at wedding venues over the weekend.
Might try to get back into the gym tomorrow if I can get everything done before the trip… who knows though
while I was packing for my trip I tried to get a front flex picture. It was really hard with my phone but I DLed a timer app and got one. not very good but you get the general impression (looks pretty washed out from the lighting and its without the pumpzzzz)
what happened to your face?
[quote]mom-in-MD wrote:
what happened to your face?
:)[/quote]
ha! It was early in the morning and I had a stupid/sleepy face going on so I blocked it out
Alright well I’m back from my trip up to Lake Tahoe.
It was awesome. Couple of really long days checking out possible wedding venues and hit the slopes sunday. Got a little bit of a cold up there (which sucks) enjoyed the trip immensely.
Got back into the gym today for some legs. I was dragging ass a bit because of the cold and I was a little sore from skiing this weekend.
Warm up:
shot some hoops and then got roped into some two on two for 20-25 minutes
2K on the row machine: 7:55
Squats:
warm up
225x6
275x6
315x6
365x4 (felt really beat after this so stopped here. It felt really heavy which bummed me out)
Front Squats:
225x5x5 @ 60 seconds rest.
Single Leg lying Ham Curl:
80lbs x 8,8,7
Stiff Leg DL:
225x8
275x8
315x8
Step Ups on a bench:
50lb DB in each hand x 8 per leg
75lb DB in each hand x 8,8
5 minutes jump rope work
Foam Roll/LAX ball work
Legs were really tired today but felt like a good session. I weighed in at 216 today which is up 4lbs from last monday
EDIT: I think I’ve decided on a 5 day split of Legs, Chest, Back, Shoulders, Bi’s/Tri’s.
I was doing a split while hitting bodyparts more often but I think I’m going to give this a trial run for a while and see how the lower frequency works out. I’ll mix in abs maaaaaaaybe once a week. I hate doing abs. Its the worst.
^^Definitely need a serious tan here soon.
Chest day.
Warm Up: Crossfit! DUN DUN DUNNNNNNNN!!!
“Fran”: 95lb Thrusters/Pull ups
21
15
9
Time: 5:41
BB Bench:
225x6
255x6
275x5,5 (<—I was feeling pretty fatigued at this point. This cold I have kicked my ass this workout.)
225x10
DB Incline Bench:
70’sx8
85’sx8
100’sx6 (sucked balls on this one)
70’sx10
Dips:
BWx20,20,20 @60 seconds rest. Did the high reps/low rest as some sort of conditioning exercise.
Low to High Cable Fly:
50lbs on each side x 10
60lbs on each side x 10
70lbs on each side x 8
went out onto the courts and played 15-20 minutes of basketball before I left the gym. Got a little more of a sweat going and had some fun. All in all a good workout but I was dragging ass for sure. I’m fighting off this cold which sucks. Didnt sleep much last night and went to the gym MUCH earlier than planned. Going to the jewelry store with my fiance after she gets off work to get her ring resized. Was planning on going to the gym with her then but we’re gonna run some errands so I went to the gym after only having my morning shake. Definitely needed some more food in my belly than that… Still a good workout even though I wasnt pushing as much weight this week.
I did the Fran warm up because I am thinking about doing The Tough Mudder race here in So Cal in May. Its a 7+ mile long race with 22 obstacles along the way. Its up the mountain and from the start to the halfway point (at the top of the mountain) you climb a total of just over 1,000 feet. I’ve got a buddy who’s doing it and wants me to do it with him. I HATE running so I dont know if I’m in or not but I’m going to pick up my conditioning and my running to see whats up. We shall see…
and for the LULZ… here is a picture of me one year ago (almost to the day)
That was me after my shoulder surgery as a skinny fat little turd!
where in socal? i used to live in LA but moved up to the bay a few years ago. I was gonna do the tough mudder, but it just seems like literal hell lol
[quote]hlss09 wrote:
where in socal? i used to live in LA but moved up to the bay a few years ago. I was gonna do the tough mudder, but it just seems like literal hell lol[/quote]
the socal one is in LA. The course is set up in Snow Valley. It looks pretty awesome. I did the Warrior Dash last year and it was kinda weak sauce. It was only a 5k so it was less than 30 minutes total. The average finishing time for the Tough Mudder is 2:30 i think? Seems like it would be a pretty good time.
yeah, running sucks, but once you get to the race it’s awesome! I did the SF half marathon last year and loved race day. The tough mudder looks awesome…you could probably put it on your resume lol
damn, thats some good progress
god you’re sexy.
no wonder the t-vixens love u
[quote]DixiesFinest wrote:
damn, thats some good progress[/quote]
Thanks DF. I was pretty weak/soft after my shoulder surgery. I couldnt train for almost 5 months (including time before the surgery/after) It was a dark time in my life lol.
The funny thing is I actually weigh 2 lbs more in that “before” picture than I do now (218 in that skinny fat pic and 216 now) but there is definitely a muscle to fat ratio change
[quote]bugeishaAD wrote:
god you’re sexy.
no wonder the t-vixens love u[/quote]
haha! You’re lookin pretty beastly these days, if I do say so myself.
Also on a side note, I’m interested in the “meadows” stuff you’re doing. How’re you liking it? I think I might start implementing it into my training since it seems like you’re enjoying it and gettin the sweet pumpzz.
[quote]hlss09 wrote:
yeah, running sucks, but once you get to the race it’s awesome! I did the SF half marathon last year and loved race day. The tough mudder looks awesome…you could probably put it on your resume lol[/quote]
half marathon? that sounds aweful! lol. I’ve done a few 6 mile runs back in the day but havent done much running in a while. I might run a little today after my workout and see whats up. I would like to do a marathon one day… just to say that i’ve ran one.
I was diagnosed with compartment syndrome in my shins (when I was in the military) and that basically stopped my running right there. My shins can get pretty wrecked (like shin splints but worst) with running but they felt fine after my two miles of weight vest running the other day so we’ll see how that goes.
Have you done any “adventure race” type stuff before? Like the tough mudder or anything?
haha why thank you mr. man!!!
loving the meadows stuff. For the past couple years I have kind of trains instinctively / managed all my own programming and stuff (and sometimes asked friends for advice, etc, u no), so after a friend (ebomb) started raving about his stuff, I read the articles and it looked like some really good stuff. Went ahead and started trying the sample programs and they were/have been amazin. way more volume than Im used to doing (usually just ramp up to 1 top set on most stuff), but I have really taken to it.
now that Im in diet mode I might have to make some adjustments and bring the volume down to not burn myself out, but i have been sooo sore after every workout. plus, he has some really good ideas for hitting different muscles, esp. for those that have trouble feeling them.
luv
[quote]bugeishaAD wrote:
haha why thank you mr. man!!!
loving the meadows stuff. For the past couple years I have kind of trains instinctively / managed all my own programming and stuff (and sometimes asked friends for advice, etc, u no), so after a friend (ebomb) started raving about his stuff, I read the articles and it looked like some really good stuff. Went ahead and started trying the sample programs and they were/have been amazin. way more volume than Im used to doing (usually just ramp up to 1 top set on most stuff), but I have really taken to it.
now that Im in diet mode I might have to make some adjustments and bring the volume down to not burn myself out, but i have been sooo sore after every workout. plus, he has some really good ideas for hitting different muscles, esp. for those that have trouble feeling them.
luv
[/quote]
ok cool. I am definitely interested in the back and shoulders stuff. I’ve always had trouble feeling it in my lats during back work and my shoulders have sucked ever since I tore my labrum.
I re read a few of his articles today (back and shoulders) and I remember reading them when they first came out. I’ve got back day today so I’m thinking of trying out his sample program for back as well.
Are you sticking with his 12 week template? Phase 1: week 1-3 medium volume approach. Phase 2: week 4-9 high volume approach… ect?
Youre on the next list
=)
Check PM for youtube channel
[quote]Ct. Rockula wrote:
Youre on the next list
=)
Check PM for youtube channel[/quote]
I dont know what that means but I love it!
looking good, Greg keep it up!