H4M - Great SLDL’s
Bug, I always had a hard time with carbs and getting fat, still do if hammer them for too long. But switching between minimal carbs for one period then back to high carbs for a while works amazingly for me.
as you said enjopy em whilst you can, that 14 day induction is a whore.
DC is going immensely for me, I’ll post some workouts later on.
DC style donkey calf raise = purgatory
I don’t know how much I’ll be able to get in here over the next 4-5 days due to a training/sales conference I’m running over the weekend, but I got in the gym today for a quick workout. I might not be able to get any gym time again until Monday.
1a. jump rope 2 x90sec
1b. inch worm 2 x10
no rest
2a. Seated Calf Raise - 2 x25 @55#
2b. DB Dorsiflexion - 2 x25 @15#
no rest
Bent over BB Row (underhand) 5 x4 @185
50sec rest
Front Squat 5x4 @185
50sec. rest
DB Incline Press 5 x4 @ 70’s
50sec. rest
Step ups 5 x4(per leg) @ 45# DB’s
50sec rest
BB Military press (standing) 2 x15 @ 70#
I can definitely go heavier on the mil presses next time. Last couple sessions I was having issues on the higher rep stuff at the end, but I think my work capacity is improving. I’d like to push 95 x15 for 2 sets with 30 seconds rest by the end of September
Hokie dokie, back from a good session.
Upper body RE’ish
Decline bench press
135lbs x 10
185lbs x 8
205lbs x 6
225lbs x 12
225lbs x 12
245lbs x 8
255lbs x 6+1
Lat pulldowns / facepulls
170lbs x 10 / 170lbs x 10
170lbs x 10 / 170lbs x 10
170lbs x 10 / 170lbs x 10
DB lateral raises
15lbs x 6
20lbs x 15
25lbs x 12
30lbs x 10
30lbs x 10
Shrugs / tricep pressdowns (v-bar)
335lbs x 25 / 120lbs x 15
355lbs x 20 / 120lbs x 15
375lbs x 15 / 120lbs x 15
/ 160lbs x 8, 120lbs x 6,
/90lbs x 6,60lbs x 5 slooooow ones
DC Donkey calf raises
I almost skipped these, but I did a set of 6 and 2 sets of 8. Owwwwww.
Notes: Decline felt good, as it has every time so far. 225 for 12 is solid to the end, 245 for 8 was pretty good as well, form stayed intact.
Powerlifting buddy that I have those funny conversations with decided to throw on 5’s on each side while I’m getting ready for my last set. I got out 6 plus a forced rep, and I was mad I didn’t get my 8… but it was 255. Dickhead.
Everything else went as planned. Upping the weight slowly but surely on lat pulldowns, while keeping the weight reasonable on the facepulls so that form doesn’t completely fall apart. Decided to go high rep on the shrugs so I think I’ll try and get 15 or 20 with 405 next week.
I’m gonna rock out with my cock out next week since I go on a 5 day vacation afterwards.
By the way, I was thinking earlier, how old is everyone? I know a lot of you/us are students and stuff so I’m just curious to hear more about where you guys work and go to school.
Steak and chilli time.
Just turned 22 myself. Junior at University of Cincinnati
Off day for me, Day one of the she-bitch from hell that is the induction phase of the AD.
Lots of eggs, meat, cheese and almonds for me today…and tomorrow…and the day after that.
–JB
I’m 19, sophomore at University of Texas at Austin btw.
Tamales chilli and steak make an awesome PWO meal.
Man I suck.
I’m 19 and a senior in HS.
Hey, im trying my hand a 2nd time at Junior year.
Go to class kids, it makes them so much easier to pass.
17, senior in HS.
Today was a good day to train, lots of intensity in the air, had a good time.
Power Clean
100 x 5
120 x 3
140 x 2
165 x 1
170 x 5
T-Bar Rows
1 plate x 20
2 plates x 18
3 plates x 12
Barbell Curls
60 x 15
70 x 10
75 x 6
Hammer Curls
2 sets
Today was pull 1 again - beat every lift.
I was feeling very tired by the time I got to the deadlifts though - I think I’m going to move the leg stuff to the beginning of the workout.
Chinup:
BW x 12 (warmup)
10 x 11
20 x 7
25 x 7
25 x 8 (very slow negative on the last rep)
Kroc Row:
120 x 12
140 x 10
150 x 11
160 x 7
Wide-grip BB Row:
115 x 12
115 x 12
115 x 12
BB Curl:
65 x 12
85 x 10
95 x 8
Deadlift (warmed up with SLDLs):
315 x 1
335 x 1
355 x 1
370 x 2
- YouTube (this is the 370x2 pull) - I would have liked it to go up easier, but as I said before I was pretty beat by the time I got to this.
[quote]josh86 wrote:
Today was pull 1 again - beat every lift.
I was feeling very tired by the time I got to the deadlifts though - I think I’m going to move the leg stuff to the beginning of the workout.
[/quote]
IMO that is the best way to go.
If I did what you did, I would have done everything backwards. As in deads first then chinS, rows, ect ect.
That way you can give all you got to your deads.
But thats just me YMMV.
19…If I hadn’t run out of money for the time being I would be a sophomore in college, went to a small school in TN for a year. We got a bunch of us young’uns here in BOI.
19 (20 in september)
will be going into first year of university to study sports and exercise science
Im a bar man and labourer untill school starts, where i’ll just carry on with the bar work
workout in 30mins will be
Biceps
forearms
calves
hamstrings
quads
I get to beat my previous squat numbers from 2 weeks ago
Nice to see the BOI going strong. E, JB, Dre, good to see some of the old guard around. To all the new blood, keep it simple, train hard and eat right. This is a good place to share, suffer and grow.
For the record, I will never leave the BOI, just haven’t posted on here. There is no need to re-hash old shit so let’s just say that some of the people and politics behind the scenes here got me fed up so I bounced. Personal arguments, views on religion/politics, other bullshit, whatever, that’s easy to shake off. But when it comes down to my principals, they are just that, I won’t change those for fucking anyone.
Keep trainig hard,
A
[quote]Amsterdam Animal wrote:
Nice to see the BOI going strong. E, JB, Dre, good to see some of the old guard around. To all the new blood, keep it simple, train hard and eat right. This is a good place to share, suffer and grow.
For the record, I will never leave the BOI, just haven’t posted on here. There is no need to re-hash old shit so let’s just say that some of the people and politics behind the scenes here got me fed up so I bounced. Personal arguments, views on religion/politics, other bullshit, whatever, that’s easy to shake off. But when it comes down to my principals, they are just that, I won’t change those for fucking anyone.
Keep trainig hard,
A
[/quote]
This gotta be an illusion rubseyes
Great to know that you’re still alive man.
AA it’s awesome to see you’re around still.
Today’s push:
Squats:
125x5
215x3
285x2
335x1
380x2 (wanted to do 1 or 2 more, but something told me not to…so I listened)
Bench:
125x5
215x2
265x1
295x1
305x1
Military Press:
160x6
Dips:
45x16
Beat my previous bench PR by 20 lbs, SO happy to finally breach 300. If I hadn’t hit 295 immediately beforehand I probably could’ve hit 315…maybe after vacation next week I’ll shoot for that.
Sticking to all low reps (except dips) was weird, I didn’t even feel “tired” after the workout. Guess I kind of am a stimulus junkie.
I should be able to squeeze in one more workout sunday before vacation, during which time I’ll be slacking off completely, then going to come back and change up the program. I think I’ve gotten about all I can out of push/pull for the time being. It’s been a good 8 weeks. Time to work on upping my squat now.
AA - just want to say thanks for starting the BOI!
Argh, today’s workout did not go as expected. My squat I think has hit a bit of a wall or something.
Lower body ME
ATG Squat
135lbs x 10
185lbs x 6
225lbs x 5
275lbs x 4
315lbs x 3
365lbs x 1
335lbs x 6
225lbs x 20
225lbs x 15
Leg Press
3 plates a side x 15
3 plates a side x 20
2 plates a side x 10
Leg extensions
120lbs x 20
150lbs x 20
180lbs x 10 (2 second hold at top)
180lbs x 10, 150lbs x 6, 100lbs x 6
DC Donkey calf raises
2 sets at like 260 or so to 8 reps.
Thib’s Arm Specialization routine, week 8, day 1/3
Preacher curls, 5 x 6
Steep hammer preachers, 5 x 6
Reverse preachers curls, 5 x 6
Notes: FUCKING SQUAT ARGH! Maybe Friday is just a bad day to squat for me and I did a bit extra this week but man, today sucked. The warmups felt fine, but at this point there was NO ONE in the gym I felt I could trust to spot me, so I was gonna try and grind out 5 at 365 on my own.
I unracked it, did one shaky rep, then thought there’s no way I’m gonna get the next one up. Dunno why. So I racked it got 335 out for 6, which was not that easy. What do you guys do when you hit a wall on your squat? I only have one more week on this split, but I’ll probably start emphasizing front squats for a bit or change the rep range up a bit. Thoughts?
After that, as punishment, I forced myself to get 20 with 225. Not fun. Then I did another set and I was done. Leg press was kind of a joke, I really didn’t have the energy for any more pressing movements. Leg extensions I was holding that shit hard at the top, and I almost made myself cry on those calf raises.
Can’t win 'em all. I got work tonight, then gonna see Pineapple Express.
AA, I followed your posts for a long time and it’s nice to know you’re watching over us.
Have a good weekend guys.
AA, good to know you’re still out there somewhere destroying the iron, if you ever have some time to stop in and talk about your current training, I know i would really appreciate it.
Thanks to your sound advice and support in the first BOI i’ve made some progress that i never thought i would, and realized that i can still do a lot more.
Lower back was still fried from dead lifts, so did Chest and Back today, biceps were a little touchy still from the arm day, but after a few warm up sets of rows they felt up to task.
1A. Bench Press to neck
235 lbs x 6/6/6/7
1B. Bent Over row
235 lbs x 6/6/6/8
2A. Low incline DB press
90 lbs x 10/8/8
2B. Wide grip pull ups(full rom)
BW x 10/8/11
3A. Standing Cable flye
100 lbs each x 10/8/10 RP
3B. Machine Pullover
150 lbs - 12/10/13
Comments: even though i had only had 3 carbs when I went to workout, I still felt pretty damn good.
Gonna get some food, then go see Pineapple Express. I’ve loved all the Judd Apatow produced films that have come out in the last 3 years, even Dewey Cox, so i’m looking forward to this. I don’t smoke, but i have quite a few friends who do, and i always enjoy laughing at them, so this should be no different.
have a good weekend guys.
–JB
Damn I’m going to go see that movie too, just got done with my sled dragging and about to go shower and get ready to head to the movie.