Death Incoming

Training Training Logs
321

[quote]spar4tee wrote:

[quote]PlainPat wrote:

[quote]spar4tee wrote:

[quote]PlainPat wrote:

[quote]spar4tee wrote:

[quote]PlainPat wrote:

[quote]spar4tee wrote:

[quote]PlainPat wrote:

[quote]spar4tee wrote:

[quote]PlainPat wrote:

[quote]spar4tee wrote:

[quote]PlainPat wrote:

[quote]spar4tee wrote:

[quote]PlainPat wrote:

[quote]spar4tee wrote:

[quote]PlainPat wrote:
I don’t tell him about the dream I had the night before. Riding in a car full of strangers singing to a song Ive never heard smoking a cigarette when we swerve off the road and hit a tree. I go through the windshield and hit a fence, dislocating my jaw, and flipping me into a wall where my neck gets broken, skull is fractured. I bleed to death in excruciating pain. I will have this dream periodically until I meet the strangers 1 by 1 and introduce them to one another until we are a close group of friends. I will set these events in motion and I will die. But today, in the warm light of the sunset I don’t see that. I just see the sunset. I smile back and shake my head, I have absolutely no idea. I am afraid[/quote]
need more info[/quote]

feeling this more and more lately interpret that as you will[/quote]
sounds like you need answers[/quote]

I don’t really think there is an answer[/quote]
There’s always one[/quote]
I don’t think so necessarily[/quote]
Think again[/quote]

Im more of the opinion that there doesn’t have to be an answer to everything and that its ok that there isnt[/quote]
Whether or not there needs to be one from a personal perspective doesn’t mean that there isn’t one. What you’re saying is you’re content with not saying. Is that correct?[/quote]

I wouldn’t say content, if there are answers I would wish to know them. And If there aren’t, I would be able to cope and drive forward anyway for the sake of driving forward. not meaning to say I would ever stop looking for answers even though I think there may not be any[/quote]
Why do you feel there are no answers?[/quote]

out of the time ive been here everytime I ask a question it only leaves me with more questions, never answers. Ill give you that ive only been here for almost 18 years now but you would think id have at least a few by now[/quote]
Answers have a hierarchy. Answers are composed of questions. That’s the way it is. Not every answer will be in standard form.[/quote]

I don’t expect them to be, I just wish they were. I know I wont get all the answers I want or receive them on a piece of paper all written out for me, but damn I wish it was that way

that girl came over again today, we’ve been going out doing stuff and hanging out for like 4 months and Ive still not even come close to letting me even kiss her shits whack. But for some reason even though I know Ive gotten nowhere physically, I continue to get more and more attracted to her. Other girls hit me up and I don’t even have the want to pursue them all I want is this girl when anytime there would have been an opportunity for something to happen, its obvious she doesn’t want it to and wouldn’t let it. why in gods name am I falling for a girl who doesn’t even like me like that back? Our relationship is very fulfilling and happy just not in a couple way, like she doesn’t want that but I do. is it wrong to continue to pursue a girl that makes me happy even if I know nothing will probably come of it? is it a waste of time when I could probably find another relationship easily that is just as fulfilling mentally and physically?

This isn’t directly to you more of in general pondering[/quote]
To be clear, I don’t think figures outlined on paper is the standard form of an answer. I’ve been in a similar situation myself. It’s difficult and spurs a lot of inner conflict. There’s no right or wrong when it comes to emotion. Feelings just are. They are an environment. Trust your instincts and be willing to test.[/quote]

Sucks when feelings aren’t exactly mutual, I know she cares but not in that way. One day soon I will her birthday is coming up I have a good thing planned, that might prove to be the time to test

322

6/14/13

181.8 BW

Sheiko 29 W1D5

At home

Week 1 day 5

-Bench (thumbs out grip, paused)
45x8
95x8
125x5 -50%x5x1
150x5 -60%x5x1
175x4 -70%x4x1
(190x3)x2 -75%x3x2
(200x2)x2 -80%x2x2 perfect easy reps lol
(190x3)x2 -75%x3x2
175x4 -70%x4x1
150x6 -60%x6x1
125x8 -50%x8x1

-DUmbell Flyes
–work–
(25x10)x5

-Squat
45x8
95x8
135x5
170x5 -50%x5x1
(205x4)x2 -60%x4x2
(240x3)x2 -70%x3x2
(255x3)x5 -75%x3x5 easy. cant wait to do a lot of squatting come Monday

-Seated Good Mornings
–work–
(135x5)x5 - these are weird gonna go heavier next time but its weird getting used to lol

323

6/15/13

182.8 BW

Sheiko 29 W1DX

At home

Week 1 Day X (aka sheiko cuff yo chick bb/weakness daaaay)

-6-way Raises
5x10
–work–
(10x10)x4

-BTH LAt Pulldowns
60x15
–work–
(110x15)x4

-EZ Bar Curl SS Band OVerhead Extension
–work–
(25x25)x4 (Lightx25)x4

-High Incline Dumbell Bench (ligh)
25x15
–work–
(50x10)x5

-Band Hammy Curls
–work–
(average+lightx25)x4

in and out in literally 30 minutes lol all very light and low rest periods, cuff yo chick day

324

6/17/13

183.4 BW

Sheiko 29 W2D1

At home

Week 2 Day 1

-Squat
45x8
95x8
135x5
170x5 -50%x5x1
205x4 -60%x4x1
(240x3)x2 -70%x3x2
(275x2)x5 -80%x2x5 like speed work I was nastyyy squatting today

-Bench (thumbs out grip, paused)
45x8
95x8
125x5 -50%x5x1
150x4 -60%x4x1
(175x3)x2 -70%x3x2
(200x3)x5 -80%x3x5 had to concentrate to get through but no crazy struggling.

-Dumbell Flyes
–work–
(25x10)x5

-Decline Dumbell Bench (replacing pushups)
25x10
–work–
(50x10)x5 - done in like 3 minutes wasn’t hard

-Front Squat
45x8
95x8
135x5
(155x3)x2 -45%x3x2
(190x3)x2 -55%x3x2
(205x2)x4 -60%x2x4 god I hate front squatting

-Good Morning (standing)
–work–
(135x5)x5

another one in the books

Im gonna start doing songs of the day just for fun:

325

I see you.

326

[quote]jtownlax wrote:
I see you.[/quote]

im the best rapper alive

327

6/19/13

182.4 BW

Sheiko 29 W2D3

At school

Week 2 Day 3

-Pause Deadlifts (Conventional)
135x8
185x8
225x3 -50%x3x1
270x3 -60%x3x1
(315x3)x2 -70%x3x2
(340x2)x4 -75%x2x4

-Bench (close grip, paused)
45x8
95x8
125x6 -50%x6x1
(150x6)x2 -60%x6x2
(165x6)x4 -65%x6x4 switched to close grip today to make it harder on myself but still wasn’t hard

-Dumbell Flyes
–work–
(25x10)x5

-Block Pulls (conventional, 35lb bumpers)
135x5
250x4 -55%x4x1
295x4 -65%x4x1
(340x4)x2 -75%x4x2
(360x4)x4 -80%x4x4

-Leg Extensions
50x15
–work–
(87.5x15)x3

I like sheiko

328

my partner sort of just bailed/ said he cant come train anymore cause of life commitments… back to cube lmaooo. Not comfortable running it without 1 on 1 guidance personal.

Gonna draw something up right now will post

329

Just thought you should know, you have inspired me to start Sheiko lol. Looks fun. You gonna start the whole 9 week Cube over? Or from the middle?

330

[quote]PlainPat wrote:
my partner sort of just bailed/ said he cant come train anymore cause of life commitments… back to cube lmaooo. Not comfortable running it without 1 on 1 guidance personal.

Gonna draw something up right now will post [/quote]
lol did he elobarate? I know sometimes shit is srs.

331

[quote]Ravenous_ wrote:
Just thought you should know, you have inspired me to start Sheiko lol. Looks fun. You gonna start the whole 9 week Cube over? Or from the middle?[/quote]

if you really listen to what Brandon is trying to say (not the ebook, ive read the ebook and I know he puts down %s and sets and reps) the cube isn’t a % thing. Its meant to be a template. I never did %'s on cube after my first run, I just went with how I was feeling that day. Feel amazing? push and set a PR on ME days, a rep pr on RE days, and push a bit heavier on DE Days. Feel shitty? of course try to do better, but don’t feel the need to miss weights just to be obsessed with hitting PRs. PRs on the platform count, no one cares that you missed a weight 1000x cause you feel shitty. Get what Im saying?

That’s awesome man Im glad to hear im inspiring people out there. Stick with it though, I deffinetely liked it, just not gonna attempt to run something I know I cant handle on my own you know

332

[quote]spar4tee wrote:

[quote]PlainPat wrote:
my partner sort of just bailed/ said he cant come train anymore cause of life commitments… back to cube lmaooo. Not comfortable running it without 1 on 1 guidance personal.

Gonna draw something up right now will post [/quote]
lol did he elobarate? I know sometimes shit is srs.[/quote]

Yeah a little bit, real family issues. Nothing I blame him for, he really does have to take time off and focus on fixing the problem.

333

TEMPLATE:

MONDAY: UPPER ASSIST
WEDNESDAY: DEADLIFT
FRIDAY: BENCH
SATURDAY: SQUAT

Cube Set up like this:
RE ME DE
DE RE ME
ME DE RE

Guidelines:
ME: -working from 1-3 reps, after top set go to 90% of that day ad hit 3x3 with comp lift
RE: -working for 5-8 reps for 3 sets no supportive gear comp lift
DE: -8-10 sets with comp lift no supportive gear
ASSIST: -only rule here is with the barbell lifts going for 10+ reps on this day

BENCH
-Main Bench Work
-CG Benching 3x6-8 ramped (all 3x6-8 exercses will be subject to change if I stall on them)
-bb tricep extensions 100 reps
-DB Benching 60 reps
-Rows (mostly 1 arm bb I love that shit) 60 reps
-DB Raises 100 reps

SQUAT
-Main squat work
-Reverse band squat 3x6-8 ramped
-Deficit Deads 3x6-8 ramped
-Hammy curls 100 reps
-Leg extensions 100 reps
-abs 100 reps

UPPER ASSIST
-Decline Bench 4x10-12
-Incline Bench 3x12-15
-Seated OHP 4x10-12
-bb curls 100 reps
-facepulls 100 reps
-lat pulldowns 60 reps

DEADLIFT
-Dead Main work
-BLock pulls 3x6-8 ramped
-front squat 3x6-8 ramped
-Hammy curls 100 reps
-Leg Extensions 100 reps
-abs 100 reps

That’s it pretty much. Upper I know I just need to keep getting stronger and work on shoulders and lats really aswell as just doing a fucking lot of bb pressing so theres a lot in there. lower I know I just have to keep pushing it, pretty simple I just have to keep progressing.

THis plan looks so simple its stupid which is why it is good. pretty much what id been doing before except differing volumes and lifts, a lot more bb work. Pretty inspired to do a lot more bb work lately

334

oh and 30 mins cardio a day, ive been doing that this whole time though

335

6/21/13

183.2 BW

CUBE METHOD W1D1

at home

ME BENCH

-Bench (thumbs out grip)
45x8
95x8
135x5
165x3
185x1
205x1
230x3 -+Wraps +5lb PR fuck yeah better than the last 225x3 by a long shot, next ME bench im gonna go probably 240-245 for a double
(205x3)x3 - paused +wraps

-CG Bench (3x6-8)
135x6
–work–
175x8
185x8
195x5 - cut it at 5, 6-7 is coming up next week for sure

-Rolling BB Extensions
45x15
–work–
(65x25)x2
(55x25)x2

-Decline DB Bench (25lb bumpers)
25x10
–work–
(50x20)x3 - not that hard crazy pump though

-1 arm BB Rows
25x10
–work–
(50x10)x6

-DB Front Raise
–work–
(10x25)x4

good first session back into this good PR, feeling ready for some squatting tomorrow

track of the day:

336

6/22/13

185.2 BW

Cube Method W1D2

AT home

DE SQUAT

-Squat
45x8
95x8
135x5
185x3
225x2
(275x2)x8 - not bad

-Reverse bAnd Squat (choked minis)
225x6
–work–
285x8
295x6
315x5 - matches my wrapped PR on this. so good. plan was 3x6-8 but I think that Im gonna personally decide day by day what to go for. this wasn’t even here today, but I got so mad and inspired I got it. gonna get 6 next time

-2" Deficit Deadlift
135x5
225x3
315x1
–work–
365x3
375x2
385x3 - 2 reps off of a pr, felt like 1000lbs in my hands from squatting so hard. Going for 5 next time.

-Hammy Curls
–work–
(average+lightx25)x2

-Leg Extensions
–work–
(70x25)x2

-Weighted SItups
–work–
(+5x25)x2

good stuff today. Happy with the speed, matching that wrapped pr, but neutral about the deads.

337

6/24/13

182.4 BW

Cube Method W1D3

at home

UPPER ASSISTANCE

-Decline Bench (25lb bumpers, 3x10-12)
45x12
95x12
135x8
–work–
(155x12)x3

-Low Incline Bench (3x12-15)
45x10
95x8
–work–
135x15
135x12
135x11

-Seated Overhead Press (3x10-12)
45x12
95x8
–work–
(115x12)x3

-Barbell Curl
–work–
(45x25)x4

-Facepulls
–work–
(averagex25)x4

-BTH Lat Pulldowns
60x10
–work–
(110x10)x6

good session. On everything I never took more than a minute or two between sets, got crazy pumps everywhere. kind of the point of today, not to go heavy as shit just to work on my upper shit

Fuck Im just gonna post this again

338

6/26/13

183.2 BW

Cube Method W1D4

at home

RE DEADLIFT

-Deadlift (conventional)
135x8
185x8
225x5
275x3
315x1
365x1
405x6 -+1 rep PR +belt. I know I said no gear but I got a new inzer belt for my birthday today and was too excited about it to not use it
(405x5)x2 -+belt

-Block Pulls (conventional, 35lb Bumpers)
135x5
225x3
315x1
–work–
365x5
375x3
385x5 -+2rep PR anger PR was not in me at all and just grinded each rep because I just needed to

-Front Squat
45x8
135x5
–work–
165x5
175x5
185x4 - at this point my upper back+whole body basically is totally out of energy it wasn’t lack of strength just lack of energy

-Hammy Curls
–work–
averagex50

-Leg Extensions
–work–
(70x25)x2

-Kneeling Band Crunches
–work–
(averagex25)x2

its my birthday ill get high if I want to

track of the day:

339

6/28/13

184.0 BW

Cube Method W2D1

at home

RE BENCH

-Bench (thumbs out grip)
45x8
95x8
(135x5)x2
160x3
190x1
210x6 -+1 rep PR with no wraps when pr was with wraps so good
(210x5)x2

-CG Bench
135x6
–work–
175x8
185x8
195x5 - moving slow on these today unfortuanately

-Rolling BB Extensions
–work–
(55x25)x4

-Decline DB Bench (35lb bumpers)
25x20
–work–
(50x20)x3

-1 arm BB Rows
25x10
–work–
(45x15)x4

-DB Lat Raise
–work–
(10x25)x4

good work today. ME Squats tmrw lets fucking go

track of the day:

340

6/29/13

182.6 BW

CUbe Method W2D2

at home

ME SQUAT

-Squat
45x8
95x8
135x5
185x3
225x2
275x1
315x1 -+wraps
320x5 -+belt +wraps +15lb PR from 305x5 alternative a +5lb +3 rep PR from 315x2 take your pick
340x3 -+wraps +belt +2 rep PR
(305x3)x3 -+belt +wraps

-Reverse band Squat (choked minis)
225x5
295x1
–work–
300x3
(310x2)x2 - nothing else in the cards after the squatting. did what I could

-2" deficit Deadlift
135x5
225x3
315x1
–work–
345x5
355x5
365x5 - just working some reps here by no means a pr

-Hammy Curls
–work–
averagex50

-Leg extensions
–work–
(70x25)x2

-Kneeling Crunches
–work–
Lightx50

This bitch is sending mixed signals out the asshole, says she loves me and sweet talks the shit out of me then next day talks to me about the girl she likes what am I the gbf… fuck that taking out a sloot tmrw night because I don’t give a fuck

track of the day: