“Anyone can give up, it’s the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that’s true strength.”
-Unknown
July 16, 2010: Training
Warm-Up:
Torso Mobility
45° Back Raises
PVC Roll
Strenght: Chest (High Volume), Back
110x8, 110x6, 110x10
110x8, 110x8, 110x10
110x10, 110x8, 110x10
80x12, 80x12, 80x20
80x12, 80x12, 80x20
80x12, 80x12, 80x20
-Seated Goodmornings
132x5
132x5
132x5
132x5
-T-Bar Rows
155x10
176x10
176x10
198x8
-DB Rows
90x20
110x15
132x10
154x10
132x20
132x20
132x20
About Today: I threw in the Good mornings out of nowhere so that I could save my lower back. Feeling stronger on the Rows and my chest is filling out as expected, some nice vascularity is popping in and the calves are starting to get stronger.
Connection is back. But my computer is broken, Im relying on my handy laptop to get shit done. Ive done a boatload of recovery protocols this weekend when I couldnt get some training due to some problems I had to take care of. Ive gotten a new foam roller and a LAX ball, so I`ll be posting my recovery protocols in here.
I intend to post some progress pics, so that I can keep track of my…transformation… into a better shape.
The pictures I`ll be posted later on when I have some spare time, I do not make justice to my profile picture anymore. Later on I hope to get some quality training, bench a lot and do some lower back saving.
Here`s what I did for recovery:
Saturday:
- Contrast Shower: 2 minutes hot water, 1 minute cold water.
- 1 hour of long and slow Foam Rolling
- Lax Ball Rolling for Calves
- Thoracic Mobillity
- 30 minutes of painfull streching
Sunday:
- 1 hour of Foam Rolling and Myofacial Release
- Thoracic Mobillity
- Ice Therapy
- 30 minutes of streching.
I`ll try to post again after training.
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
-Arnold Schwarzenegger
July 19, 2010: Training
Psych-Up:
Thoracic Mobility
100 Jumping Jacks
BW Push-Ups to Failure
100 Jumping Jacks
BW Pull-Ups to failute
100 Jumping Jacks
300 meter sprint
Strenght: Chest, Triceps and Calves
-
Bench Press
176x5
176x5
200x5
200x5
220x2
220x1
220x1
-
Weighted Dips
205+90x5
205+90x5
205+90x5
205+90x5
-
Overhead DB Extensions
105x12
105x12
105x12
-
Cable Extensions
All the weightx10x3
Here are the Progress Pics, please mind that I suck at posing and that I have no idea how to do it, and that I was completely embarrased when the pictures where taken.
Before ( around 167 lbs when taken):
[photo]29094[/photo]
After: ( a few months later, 202 lbs ):
Front Shot
[photo]29090[/photo]
Front Shot 2 (don’t mind the movie posters)
[photo]29091[/photo]
Lats
[photo]29092[/photo]
Quads
[photo]29093[/photo]
No need to be embarrassed about something like posing, you look hot.
man when u got visible progress like that there is nothing to be embarrased about.
taken any new measurements?
keep up the good work!
Nikki: Thanks for posting and for the compliment! I was a bit afraid people would say that I was looking fat or too scrawny. I felt embarassed because I’m a bit shy, that’s all :D. Don’t be a stranger to the log, and thank you for dropping by!
halfbreed: Thanks for the kind words bro. I actually never take measures often, I just try to look and see if there’s any difference. Last time I really measured up I only did so on my legs and arms 'cause I don’t know how to measure other stuff correctly, like chest and lat spread. I think I had about 16 inches for arms and 25 inches for legs. If someday I measure up again I’ll be glad to post the numbers. Thanks for posting brother!
July 20, 2010: Training
Psych-Up:
100 pull-ups
15 Naked Get Ups
100 BW SQuats
15 Naked Get Ups
200 meter sprint
Strength: Legs and Shoulders
220x5
242x5
242x5
264x5
286x4
286x3
BWx8
BWx8
BWx8
176x6
176x6
176x6
176x6
110x5
110x5
135x5
135x3
135x3
- Seated Dumbell Press (total weight )
132x4
132x4
132x4
- Seated Reverse Flies (total weight )
50x10
50x10
50x10
50x10
About Today:
For some reason I had trouble setting the bar on my traps today when squatting, my traps hurt whenever I unracked the bar and I ended up using a high-bar setting. I focused on pushing my feet and knees out so the tension would be placed on the hips, and tried to lower the bar as slower as I could with a big explosion when I lifted it.
I struggled a bit on the military press, but I managed to get my form right and my back on a neutral position, I still couldn’t find my balance though, and my triceps was sore as hell, so I didn’t maxed out. Hopefully, my numbers will start to go up again after I nail the form.
All done under 60 minutes
You’re not fat or scrawny. Plus you have one of the hottest hip dips I’ve seen. You’re like my own Ken doll 
[quote]Nikki9591 wrote:
You’re not fat or scrawny. Plus you have one of the hottest hip dips I’ve seen. You’re like my own Ken doll ;)[/quote]
You’re being too kind to me I was never compared to a Ken doll before, but that made me smile a lot! =D
“If we’re growing, we’re always going to be out of our comfort zone.”
July 21, 2010: Training
Psych-Up:
Biceps LAX Ball Rolling
20 Pull-Ups
100 BW Push ups
Strenght: Arms
135x8
135x8
135x8
135x8
95x15
110x10
135x10
155x10
220x15
220x15
220x15
All the weightx12
All the weightx12
All the weightx12
110x10
110x10
110x10
135x20
135x20
135x20
About Today:
The station where I did my Pulls/Dips broke down, so I did the weighted bench dips and the DB Rows . Bench Dips are alright but they’re far too easy, you can use a LOT of weight and you still won’t fell too much difficulty doing it, and the more weight you pile in, more hard it gets to set up, plus it messes your shirt up. Maybe I’ll up the reps on the traditional weighted dips for more triceps mass. I did a bit of isometric pauses on the curls since I didn’t paid attention to the tempo.
Gave a few dieting tips to a guy and a PT on the gym, showed them how to bulk clean and how to work the different heads of the muscles for a equal development ( all they wanted to know was about arms ) it’s always nice to help others, but I couldn’t help thinking that this same PT will probably make money on this information, which I told him freely. Bit of a dilema here.
“Sure I am this day we are masters of our fate, that the task which has been set before us is not above our strength; that its pangs and toils are not beyond our endurance. As long as we have faith in our own cause and an unconquerable will to win, victory will not be denied us.”
Psych-Up: None
strength: Chest ( High Volume )
45x12
45x12
45x12
45x12
Big pause at the end of every set, and a 10 second isometric hold.
110x10/110x10/110x10
110x10/110x10/110x10
110x10/110x10/110x10
135x8
135x8
135x8
135x8
135x20
135x20
135x15
About Today:
I decided to do Chest today because my back was still sore, but I pretend to DL tomorrow. Used a machine for the Triple Press, since it can pack a lot of weight and the fixed DBs only go to 55 lbs. Then I got the hell out of the gym because I never saw so many idiots in there at the same time.
“Shallow men believe in luck. Strong men believe in cause and effect.”
-Ralph Waldo Emerson
July 23, 2010: Training
Psych-Up: 3 Rounds
10 Back Raises
10 Pull-Ups
20 BW Dips
10 110 lbs Deadlifts
strength: Back
220x5
270x5
290x5
310x5
355x3
380x3
400x1
420x1
440x1 + bloody eye
180 x8
180 x8
200 x6
200 x6
110x15
135x10
155x10
180x8
BW+45x10
BW+45x10
BW+45x10
About Today:
Popped a vein in my eye. I don’t know if the blood came from my nose and somehow exited through my eye, since it came from both places a bit. I lifted the weight, big PR, I’m mentally celebrating before I drop the bar and the next thing I notice is the color red with the corner of my eye and a PT looking scared and holding some paper towels. From now own, no Deadlift PR shall come without blood.
Since I didn’t have to do Chest today, I tried out the Rack Chins I’ve been hearing about for some time. Felt alright, a bit of burning in the lats but easy enough. Same problem with the Bench dips though.
Lower Back burning. Now that I managed a high PR, I’ll swallow my pride and lower the weight so that I learn how to Deadlift like a man without back pain and get some meat on my spinal erectors.
Omg Ken Doll, bloody eye from DL PR. And you want to keep it that way?
Good workout though, you’re still a beast.
[quote]Nikki9591 wrote:
Omg Ken Doll, bloody eye from DL PR. And you want to keep it that way?
Good workout though, you’re still a beast.[/quote]
Bloody eyes reminds me that nothings comes free, specially PR’s. We always gotta bleed a little if we wanna achieve greatness :P.
Nah, I’m not a beast yet, but thanks! 
Once again I couldn’t train this weekend, so I did hill sprints this morning until I got too tired to breathe.
“Know the true value of time; snatch, seize, and enjoy every moment of it. No idleness; no laziness; no procrastination; never put off till tomorrow what you can do today.”
-Denis Watley
July 26, 2010: Training
Psych-Up: None
Strength:
110x5
160x5
180x5
200x5
200x5
220x3
220x2
210+100x5
210+100x5
210+100x4
210+100x2
110x6
110x6
110x6
110x6
100x6
100x6
100x6
140x20
140x20
140x20
140x20
About Today:
Bench getting easier. My naked weight this morning was 210 pounds, glad but I couldn’t help panicking with the possibility of getting a bit of bodyfat with the muscle. Gym was so full I superseted all I could and get the hell out of there, the idiots are breeding like rabbits, it’s the only possible explanation.
I also had 16 year old asking me what steroid I was on, what a douche. I don’t have anything agaisnt 'roids, in a few years if I have a stable income of money, I’d sure give them a try. But it’s completely idiotic for people to run up someone they don’t know and ASSUME they’re on the juice because they’re making more progress than them. My predicted course of action was, of course, to snap on the kid like I always tend to do when people are jerks near me and told him to go home and learn to lift, eat, and sleep right. Then some PTs asked me to leave.
Had to get that out of my system.
“Never regret. If it’s good, it’s wonderful. If it’s bad, it’s experience.”
-Victoria Holt
July 27, 2010: Training
Psych-Up: 3 rounds
- 10 back raises
- 10 BB Rows
- 10 Pull-Ups
- 20 BW Dips
- 10 Romanian Deadlifts
Strenght: Legs and Shoulders
180x5
200x5
220x5
270x5
290x5
290x5
310x5
BWx6
BWx6
BWx6
BWx6
- Snatch Grip Bent-Knee Deadlifts
180x6
180x6
220x6
220x6
270x6
110x5
110x5
140x5
140x3
45x10
45x10
45x10
“The self is not something ready-made, but something in continuous formation through choice of action.”
-John Dewey
July 28, 2010: Training
Psych-Up: None
Strenght: Arms
100x10
110x10
140x10
140x10
160x10
100x15
110x15
140x10
160x10
210 65x12
210 65x12
210 65x12
210 65x12
110x10
110x10
110x10
All the weightx12 x3
100x12
100x12
100x12
100x12/80x12
100x12/80x12
100x12/80x12
35x1min
35x1min
35x1min
35x1min
- Smith Machine Calf Raises
140x20
140x20
140x20
140x20
All done under 1 hour.
About Today:
Veins are apearing on the inside of my arms, there’s actually a big one in my triceps. Forearms got pumped and vascular with just the grip training, that made me feel like Popeye. All this new vascularity might be the reason people think I’m on roids… cool.
Damn the haters, they’re jealous and just looking to make themselves feel better by belittling you. You wouldn’t believe some of the looks we get walking around our training facility in long deadlift socks, singlets and belts…you learn to embrace it. In our lazy, “convenience” society everyone has trouble thinking someone got to where they are out of hard work alone.
You’ve went from 167 to 210 in a few months? That’s some great progress. Lifts are all going up too, your dips in particular are strong as hell.
Keep it up and thanks for checking in.