Austin, I really like your passion for all this. It’s shit like that that keeps places like the BOI a badass place to hang your hat.
At the same time, I couldn’t help but think of this post that I read by Dante today over at IM that I think is one of his better ones in awhile… it’s post #21 in the following link:
www.intensemuscle.com/36821-new-blog.html
Let me know what you think.
[quote]Stuntman Mike wrote:
Haha Zephead, we’re pretty much neck and neck on the DL right now.
5/3/1 skwuat day
245x5
285x3
315x10
heel elevated front squat
135x10
155x10
185x10
good morning
135x5x2
leg ext.
Worked up to the stack (245) for 6
abz and chins
notes: soooooo this 10 rep on wave 3 bulltish is kinda boring. I think I’m gonna jump 20 lbs next month instead of 10. I want to keep my 5/3/1 days ending with 3-5 reps, rather then 8-12.
Solid as hell squats though, the last 2 were kinda good morning ish, but whatevs. Those heel elevated front squats brought my close to puking on the 185 set, short rest periods and all. Fun day though.
I don’t work until next thursday, girl is coming mon/tues/wed, and its deload week now. Already fucking pumped to hit the next cycle. I also had a dream about benching 315+ last night, we had 315 but my workout partner was an idiot and put like 335 or 345 on it and I did it. It was weird. Half the reps were done in the smith machine, half were on a regular bench. And the bar when up all weird. The whole thing was weird.
The point is I dreamed about hitting 315, so I guess it’s a sign? xb-c what do ya think?? ;-)[/quote]
haha awesome. You could check out VSathletics and look for when the dynamos go on sale. Olympic weightlifting shoes kick ass. I use them and LOVE them.
My girlfriend gave me a great birthday present last week and gifted me the flu (biatch) so I have been laid out for most of the week. I was supposed to do my biceps, forearms and legs session yesterday but couldn’t so I forced myself to do a truncated version today to at least get some blood moving.
Hammer strength curls
(35kg) 77lb x 10, 4, 4 (18RP)
I am finding these are starting to hurt the right side of my right arm just below the wrist, I tried changing my elbow position on the pad for the rest pauses but it seemed to make no difference. Lame.
Hammer curls
(27.5kg) 60.5lb DBs x 12 each arm
I left a strap at home so I would have been able to do more reps easily with straps. As it was the unstrapped arm struggled to hold the weight in place.
Front squats in the smith with the new belt
(90kg) 198lb x 10 easy
(100kg) 220lb x 3 easy
Belt seems to make a huge difference to squats, suggesting I really need to work on my core.
[quote]bugeishaAD wrote:
Austin, I really like your passion for all this. It’s shit like that that keeps places like the BOI a badass place to hang your hat.
At the same time, I couldn’t help but think of this post that I read by Dante today over at IM that I think is one of his better ones in awhile… it’s post #21 in the following link:
http://www.intensemuscle.com/36821-new-blog.html
Let me know what you think.[/quote]
Thanks for posting that Bug, it was a really good read.
It is so easy to get caught up in this passion of ours. I have a full-time, mind-intensive job that pays well so I am lucky in that respect but I need a reminder every now and then to make sure I put as much effort into that job as I do in the gym if I am going to be able to afford to keep doing the latter.
[quote]bugeishaAD wrote:
Austin, I really like your passion for all this. It’s shit like that that keeps places like the BOI a badass place to hang your hat.
At the same time, I couldn’t help but think of this post that I read by Dante today over at IM that I think is one of his better ones in awhile… it’s post #21 in the following link:
http://www.intensemuscle.com/36821-new-blog.html
Let me know what you think.[/quote]
I agree a 100% with Dante. There are times where I put bodybuilding over things when I should actually try to incorporate them a little better. My availability at work is half way based off my gym schedule…
Now I do think I balance my life pretty well. I don;t skip workouts unless it’s nescessary, but I’ll go to the gym when it’s convenient for me. If I know I;m not going to have time to train legs at night when I usually do, I’ll make time do them in the moring or vice versa.
I also spend plenty of time with family and friends. It is nice though to read Dante’s words and to learn from his mistakes. I will say however, his actions, although he may have had some rough patches, have led him to be a very, very successful man in the bodybuilding world. I wouldn’t mind that at all.
dude my right elbow tendon has been spasming like CRAZY!!
idk what the deal is but maybe its because of a shitload of stress? i was freaking this girl out at work with it today. id be like look its moving, touch it, OMG GROSSSSSSS!!!
Austin, I like where your head is at, man. Your dad sounds like a strong mofo but totally clueless on nutrition? Sounds like strength runs in the family lol.
If you don’t mind me asking here, how do you plan to make your millions? I have similiar goals, but I find they are continually being put on the backburner as my passion for lifting and bodybuilding just takes over. I remember your post on selling domains a while back, any progress with that? I’ve tried some internet marketing but I’m not sure, theres like 200million other people all doing the same thing now. I want to make a business, I think I have the mind for it but man its daunting, really have no idea where to start.
Dante is right though. As much of a lifestyle that bodybuilding is…it is pretty flexible. You can always revolve your training and eating around your job/relationships but you can’t really do it the other way round. I’ve just got on the IM forums lately and there is some really good stuff over there. And like 90% of the posters are 250lbs+.
[quote]MeinHerzBrennt wrote:
Btw to anyone on the Yates 3 way or those who have experience with it, do you recommend always rotating exercises? So if I did incline smith on monday followed by flat DB press, should I not repeat this on saturday?
I’m definitely going to be rotating some workouts but was just wondering about the above.[/quote]
Depends on whether you can keep progressing without a rotation 
[quote]zephead4747 wrote:
Stuntman Mike wrote:
Haha Zephead, we’re pretty much neck and neck on the DL right now.
5/3/1 skwuat day
245x5
285x3
315x10
heel elevated front squat
135x10
155x10
185x10
good morning
135x5x2
leg ext.
Worked up to the stack (245) for 6
abz and chins
notes: soooooo this 10 rep on wave 3 bulltish is kinda boring. I think I’m gonna jump 20 lbs next month instead of 10. I want to keep my 5/3/1 days ending with 3-5 reps, rather then 8-12.
Solid as hell squats though, the last 2 were kinda good morning ish, but whatevs. Those heel elevated front squats brought my close to puking on the 185 set, short rest periods and all. Fun day though.
I don’t work until next thursday, girl is coming mon/tues/wed, and its deload week now. Already fucking pumped to hit the next cycle. I also had a dream about benching 315+ last night, we had 315 but my workout partner was an idiot and put like 335 or 345 on it and I did it. It was weird. Half the reps were done in the smith machine, half were on a regular bench. And the bar when up all weird. The whole thing was weird.
The point is I dreamed about hitting 315, so I guess it’s a sign? xb-c what do ya think?? 
haha awesome. You could check out VSathletics and look for when the dynamos go on sale. Olympic weightlifting shoes kick ass. I use them and LOVE them.[/quote]
I want some of those shoes. I have for a while, but I just can’t justify buying special weightlifting shoes yet. Now more then ever with college and this motorcycle, but one day, maybe soon. My birthdays coming up in a few months so I’ll beg the parents.
I did the heal elevated front squats because it was in an article here last week. So I thought it would automatically be hardcore
[quote]LiveFromThe781 wrote:
dude my right elbow tendon has been spasming like CRAZY!!
idk what the deal is but maybe its because of a shitload of stress? i was freaking this girl out at work with it today. id be like look its moving, touch it, OMG GROSSSSSSS!!![/quote]
lol
what’s your exercise selection for tris and chest?
CC, usually don’t rest pause as much as I did yesterday, but in all honesty I had to get through the workout quickly, got called in early for my shift.
So, Im doing the 3 way, but I believe Josh and I look at it differently. I think he does this 3 on 1 off, While I do…
Delts and Arms
Legs
Off
Chest and Back
Off
repeat.
So i’ve got an extra day of rest in there, so ive been able to get along so far without rotating.
[quote]WS4JB wrote:
CC, usually don’t rest pause as much as I did yesterday, but in all honesty I had to get through the workout quickly, got called in early for my shift.
So, Im doing the 3 way, but I believe Josh and I look at it differently. I think he does this 3 on 1 off, While I do…
Delts and Arms
Legs
Off
Chest and Back
Off
repeat.
So i’ve got an extra day of rest in there, so ive been able to get along so far without rotating.[/quote]
Ah, you’re pairing up delts with arms like I do atm while josh is on the yates variant where chest is paired up with arms instead and delts are trained before back.
If you want, try doing regular ramping for 1-2 exercises per muscle-group and go 3on, 1 off (helps to have a rotation then, but at least at the beginning you may not need it yet… Still, I’d personally want a rotation simply so I could get a few different kinds of exercises per muscle-group… Say, CGP and PJR’s for tris or so, and Pinwheels and alt curls for bis… ).
Anyway, have fun on that split and rape the logbook like the annoying little bitch it is.
Weighed 260 lbs even this morning with no food/drink in my stomach, pretty stoked.
CC, I really could just never get anything out of PJR’s. Maybe it was because I spent a lot of time doing DB breathing pullovers when I did old school HIT routines that my body was always fighting to turn it into a lat exercise.
I’ve been doing a little mini-rehab for tris recently, doing my heavy tri pressing exercise,but only following it with high rep band pressdowns for a few weeks, and finally moved up to cable pressdowns this last week, and soon ill be moving to dead stop skullcrushers. Had been getting a bit of pain in my elbows but this seems to have fixed it.
while i appreciate the input, 3 on 1 off just burns me out too quickly. The current split seems to fit my recovery nearly perfect.
Though I really do like the idea of chest and arms and shoulders and back, wonder if I might be able to do my current split with that set up.
[quote]austin_bicep wrote:
Weighed 260 lbs even this morning with no food/drink in my stomach, pretty stoked.[/quote]
Dude, thats fucking awesome, I honestly didn’t know you had passed 250.
Fucking Hoss.
[quote]hardgnr wrote:
Austin, I like where your head is at, man. Your dad sounds like a strong mofo but totally clueless on nutrition? Sounds like strength runs in the family lol.
If you don’t mind me asking here, how do you plan to make your millions? I have similiar goals, but I find they are continually being put on the backburner as my passion for lifting and bodybuilding just takes over. I remember your post on selling domains a while back, any progress with that? I’ve tried some internet marketing but I’m not sure, theres like 200million other people all doing the same thing now. I want to make a business, I think I have the mind for it but man its daunting, really have no idea where to start.
Dante is right though. As much of a lifestyle that bodybuilding is…it is pretty flexible. You can always revolve your training and eating around your job/relationships but you can’t really do it the other way round. I’ve just got on the IM forums lately and there is some really good stuff over there. And like 90% of the posters are 250lbs+.[/quote]
Ultimately I’d love to own my own chain of gyms. I’d want to have big commercial gyms set up, but also hardcore little mini gyms where you need the muscle, strength, and motivation to be qualified to train there.
I’m trying to build websites too, so we’ll see how that goes, if I can make the next google, I’ll be a billionare ;).
I’m going to be spending as little money as possible and saving everything else. Real estate is going to be a big investment of mine once I have money to spend. A lot of times you need money to make money so saving early on is key.
[quote]WS4JB wrote:
CC, I really could just never get anything out of PJR’s. Maybe it was because I spent a lot of time doing DB breathing pullovers when I did old school HIT routines that my body was always fighting to turn it into a lat exercise.
I’ve been doing a little mini-rehab for tris recently, doing my heavy tri pressing exercise,but only following it with high rep band pressdowns for a few weeks, and finally moved up to cable pressdowns this last week, and soon ill be moving to dead stop skullcrushers. Had been getting a bit of pain in my elbows but this seems to have fixed it.
while i appreciate the input, 3 on 1 off just burns me out too quickly. The current split seems to fit my recovery nearly perfect.
Though I really do like the idea of chest and arms and shoulders and back, wonder if I might be able to do my current split with that set up.[/quote]
I was previously doing it as such:
Chest/bi/tri
Legs
Off
Delts/Back
Off
Repeat
This is the first week I’m giving 3 on 1 off a try…if I burn out fast I’m going back to how it was.
5/5/5 Military:
42.5kg5
47.5kg5
55kg13
Tried cutting out the bottom part of the ROM. Liked it.
Pullups: BW10
DB Overhead Extension:32.5kg7
Seated Laterals:15kg12 (wasn’t actually supposed to do these, but I had forgotten my logbook back home and couldn’t remember whether or not they were in today, so I did them, beat the book too when I got home to check)
Seated Calves, done DC style:40kg*12 Had never tried these before and decided to start very light. Good decision.
[quote]Cephalic_Carnage wrote:
LiveFromThe781 wrote:
dude my right elbow tendon has been spasming like CRAZY!!
idk what the deal is but maybe its because of a shitload of stress? i was freaking this girl out at work with it today. id be like look its moving, touch it, OMG GROSSSSSSS!!!
lol
what’s your exercise selection for tris and chest?
[/quote]
damn its spazzing out right now actually
well on back day i did standing BB OHPress
then i did Icarian Squat Machine Press
on Chest+Arms day i did
Flat Bench
Alt DB Curls
Dip Machine
H.S. Incline
Cable Curl
V-Handle (close grip) Pushdown
[quote]WS4JB wrote:
austin_bicep wrote:
Weighed 260 lbs even this morning with no food/drink in my stomach, pretty stoked.
Dude, thats fucking awesome, I honestly didn’t know you had passed 250.
Fucking Hoss.[/quote]
Yep. He’s probably going to end up over 300 sooner rather than later… Will have to be, due to his structure.
Good job Austin!