i didnt enter my fiber supplement or my fibrous green veggies
and my energy levels are actually great eating like this
give me some pancakes in the morning though and ill go right back to sleep
Was going to post a video of deadlifts tonight but cut everything short.
I was recording my lifts, and was trying to get a half decent shot so I could see my form, turns out I still suck at deadlifts and was doing the whole rounded back thing like usual. So I got discouraged and figured I’d save myself the harm of finishing my workout and went inside.
The reason I got so frustrated is because I’ve been working on my deadlift form for some time now and figured it would be half way decent with fairly lighter weight but it still sucks just as bad as it did 6 months ago.
Got Legs in the mornning, will look something like this…
Back Squat 4x4-8 @ 225-315lb
Front Squat 3x12 @ 185lb
Leg Press 4x6-10 @ 540lb-720lb
…short, sweet, to the point.
I like to do my hams on back day b/c my quads are so shot by the end of squats thats its hard to get them as good as I would like so I just go hit the leg press and call it a day
7:00am - 3 omega3 large eggs, 3 pieces WW toast w/ my special butter, 12oz whole milk w/ 30g protein shake
10:00am - canned lean beef chili
11:50am - handful of raw almonds, approx. 20-25
12:30pm - 1 can tuna in vegetable oil, 2 tbsp ranch dressing w/ broccoli
3:30pm - 40g protein shake w/ 2oz heavy whipping cream
5:30pm - preworkout shake 50g carb 30g protein
7:00pm - post workout shake 100g carb 40g protein
8:30pm - WW tortilla, black beans, and grilled chicken burrito + a power crunch protein bar
10:00pm - will be 1cup 2% cottage cheese
Today has been much better. According to my fitday log its 4028 calories. 138g fat (46 sat), 387g carb (33 fiber), 346 protein.
Today was Shoulders.
Military Press:
95x10 warmup, 115x10, 135x7, 145x5, 155x5
Upright Rows:
50x15 warmup, 95x12, 105x12, 115x12, 125x10
Bent-over DB Laterals:
15x18, 20x15, 25x15, 30x18
DB Side Laterals:
20x12, 20x10, 25x8, 25x10
Then I did 4 sets of standing calf raises till failure. I’m trying to hit forearms on M, W, F and Calves on T, Th currently. Then 10 minutes on the elliptical, I was sweating like a pig!
[quote]jstines wrote:
hungry4more wrote:
First time trying out SPIKE, seemed to work pretty well. Especially considering I hit a 2RM PR on deads after doing deads only 5 days ago, AND flipping all those logs 2 days ago. 465x2 here I come!
I am 100% hooked on Spike. I don’t know how I ever lifted without it.
Congrats on the 2RM PR! [/quote]
I have been looking at getting some Spike b/c I work 3rd shift and am just spent by the time I get off and go to the gym. What type of Spike do you guys use? I was looking at the capsules
Today was shoulders and Triceps:
Seated DB Press - Single Drop Set, 75X9 then 60X4, 75X7 then 60X3
DB Laterals - 40’s for 9,8. Finished each set with a couple partials
Machine Laterals - Double Drop Sets using the stack with a 20 attached
Dips - Straight set, BW+65 for 10,9
Cable Pushdowns - Double Rest/pause 140 for 11 then 9 reps
Unilateral Pulldowns - Straight set of 10 with a couple negatives at the end.
After feeling like a total bitch for skiping out on deadlifts I went back to the gym and did some rack chins.
Here is a video.
I’m thinking a deload or break is in order. I usually don’t suck this much.
going to take a 3 day break, went into gym today did squats, couldnt get into it, did a few sets of bench and bentover rows, couldnt be bothered, will be back to doing weights on monday
Thurday jul10
Squat/Deads heavy or maxlower…
(goal 5 reps max)
A)Squat
135x8
225x5
265x5
275x5
295x4
295x4
(still some pain in the knee…no spotter and was affraid of doing the 5th reps with bad form)
B)RackPulls
135x8 regular grip
225x5
275x5 overhand grip
315x3
365x2
C)weighted hyper 45 deg
bw+25x8
bw+25x7
bw+25x7
bw+25x6
D)Pulldown abs with rope
50x15
50x15
70x10
70x10
Notes;short intense workout, my overall body seems to feel better…still some pain in right arm.The diet been good…i have a 4 pack right now but seems i lost some strnght in the process…
Keep pushing guys…seems the a new bunch of brothers!! I love 2.0…so fasst!!
And i get some pics of me on the beach when i get back but that not before jul25!!
just posted my new progress photos over in that section
damn ive got an ugly structure
im definitely built more for powerlifting
Had to cut my w/o shot this mornning. I didnt leave work till 8 and I have to take my dog to the vet at 9:20.
Hit Back Squats 5x4-8 @225-305
and leg press 5x10 @630
I might head back this after noon when ever i wake up
WSJB: Good to hear about that fiber, man. That would be uncomfortable to say the fucking least. Checked out those pics in your thread, looking good man. Any thoughts on how you plan to bulk again diet-wise?
To everyone else: Enjoy the weekend, stay hungry.
JB - pics looks good man. The progress you’ve made since joining this site is awesome!
I have the worst set of DOMS in my chest that I think I’ve ever experienced in my life. OUCH! I lifted on Tuesday and I still can’t put my arm on the seat next to me to back up my truck! haha
It must have been the heavy dumbbell flies that killed my chest.
[quote]Himora22 wrote:
I have been looking at getting some Spike b/c I work 3rd shift and am just spent by the time I get off and go to the gym. What type of Spike do you guys use? I was looking at the capsules[/quote]
I just use the caps. I lift usually between 10am and noon, so I’ll have a sugar free red bull some time between leaving for work and hitting the gym and just pop one Spike cap about 15 minutes before lifting. If no Red Bull, I’ll use 2 caps, but 2 Spike + more caffeine = shaky + twitchy and I go all ADD from the caffeine overload. haha
Just finished up ABBH day 19:
5x10/60sec rest
1a. Front Squat - 155#
1b. Reverse crunch
1c. standing calf raise - 250#
That 5th set on front squats got to me. On the 6th rep, it felt like a giant gong went off in my head and was just vibrating the shit out of the contents of my skull OUCH Gutted out the last 4 reps and held onto the rack after racking the bar for the full 60 sec before moving to my last set of reverse crunches.
Next year at this time, I plan on using 225# on front squats for this same workout.
Just came back from Croatia, first time in the gym in 3 weeks.
Bench
245x4x7 pathetic =\
Pull ups
220+25x4x6
Rack pull + shrug superset with bent over rows
315x10 SS 225x5
curls
95x4x10 pathetic =\
At least I’m tan now.
[quote]jstines wrote:
Just finished up ABBH day 19:
5x10/60sec rest
1a. Front Squat - 155#
[/quote]
Thats some pretty good front squatting man.
Do you know what your max is?
[quote]MikiB wrote:
Just came back from Croatia, first time in the gym in 3 weeks.
Bench
245x4x7 pathetic =\
Pull ups
220+25x4x6
Rack pull + shrug superset with bent over rows
315x10 SS 225x5
curls
95x4x10 pathetic =\
At least I’m tan now.[/quote]
You’re lifts are better then mine dude 
With all the new guys posting I figured everyone could go and share their specific goals they are training for. I know everyone wants to be bigger and stronger in the long run. But by communicating each others goals with one another more knowledgeable folk will be able to chime in and make suggestions or answer specific questions.
But this way everyone sort of gets an idea of what “so and so” is trying to achieve weather it be fat loss, increased strength, or just putting some mass on.
I’ll go first I suppose:
Right now I’m in the process of increasing my strength in the big 3, once that is done I will be either going to a low volume high intensity push/pull/legs split or working toward an increase in power out-put for track via explosive o-lifts, various sled drags, and jumping.
[quote]xb-C wrote:
jstines wrote:
Just finished up ABBH day 19:
5x10/60sec rest
1a. Front Squat - 155#
Thats some pretty good front squatting man.
Do you know what your max is?[/quote]
Well, that’s supposed to be 70% of my 1RM. The most I’ve ever front squatted is 225. I know I couldn’t do 2 reps, but I may be able to add a few more lbs and still get a rep, so I guessed my max at 225 since that’s the heaviest I’ve actually lifted for a rep and I know it was with good depth and form.