Great job in here brother, and congrats on the comp! Good things are coming in your future man, you should be proud of what you are achieving.
Keep it up man
What he said^^. Your training and physique are very impressive, and exactly where i aspire to be in the next few years. It’s cool to have a source of inspiration that is a regular person.
[quote]Alpha wrote:
Great job in here brother, and congrats on the comp! Good things are coming in your future man, you should be proud of what you are achieving.
Keep it up man[/quote]
Alpha,
Thanks a ton man, coming from you it means a ton. I’m just putting in as much work as I can, whether it be in training or nutrition, I feel that things are falling into place, and all I can do is push more and gain.
[quote]OT wrote:
What he said^^. Your training and physique are very impressive, and exactly where i aspire to be in the next few years. It’s cool to have a source of inspiration that is a regular person.[/quote]
Thanks man! I’m try to make my training as straight forward as possible, just get stronger and build a better, more efficient body in the process. It’s all about consistency, which is what I’m really seeing now. I have a long road ahead of me hopefully full of progress, and I see every workout and meal as a part of that that can help me.
On another note, I think I’m gonna start posting my food log starting tomorrow.
4.25.10
18 Inch Rack Deads
Worked up to 680 x 1 (not a max)
5/3/1 Deadlifts
(85 %) 500 x 10 (HUGE PR)
Keg Loads (to 54 inches)
175 x 5, 5
290 x 1
Glute/Ham Raise
Bw x 15, 12, 12
Awesome deadlift day. I hit the rack deads, which I havent done in a while, and the 680 x 1 felt pretty strong, but I didnt want to go any higher after that. My 5/3/1 max for deads is 580, and 85 % comes out to 495, but I did 500 for good measure, and they felt strong even after the rack deads. 10 reps at 500 is a PR, and I probably could have gotten more had I not done the first 5 touch and go and the last 5 dead stop reps.
The keg loads were new, I have never done them before, but they are a great exercise. They work everything. I was unable to load the 290 to 54 inches, but it was good for 48-50 inches.
4.25.10
710 AM: 1 cup egg whites, 1.5 cups quick oats, 1 scoop whey/casein, 1 tbsp peanut butter = protein pancake
815 AM 2 Alpha-GPC
845 AM 1 serving results
900 AM 350 mg caffeine + 5250 mg l-tyrosine
930 AM 8 scoops xtend
1130 AM 12 egg whites + potato hash (8 ounces)
130 PM 2.5 scoops whey/casein + 4 scoops xtend
330 PM 1.5 cups white rice + 10 ounces 93/7 ground beef
620 PM 10 ounces 93/7 ground beef, 1.5 cups white rice
830 PM 1 cup fat free greek yogurt, 3 tbsp power butter, 1 scoop whey/casein
Am going to start posting my meals, for two reasons. 1, so people can see what I eat and 2, so I get those calories in and don’t seem like a girl.
Didn’t eat as much as I would have liked today. I had a lot to do between 1130 and 3, so it was tough to get in a meal there. Good nonetheless.
4.26.10
Insert
20 burpee pull-ups
20 50 lb dumbbell swings
15 burpee pull-ups
15 50 lb dumbbell swings
9 burpee pull-ups
9 50 lb dumbbell swings
A1) Seated Dumbbell Alternating Curls 55 x 6 LR, 60 x 6 LR
A2) PJR Dumbbell Pull Overs 60 x 10, 80 x 10
B1) Decline Nosebreakers 95 x 6, 135 x 6
B2) Standing Hammer Curls 40 x 20, 40 x 20
Just some arms and some conditioning today. The insert at the beginning was awesome, I definitely should have gone heavier on the swings, but its allright, still was a great conditioning set.
FOOD
4.26.10
715 AM 2 + scoops whey/casein blend + 2 Flameout
900 AM 1 cup fat free greek yogurt, 2 tbsp power butter, 1.5 scoops whey/casein blend
MAG-10 sipped at 1100 AM
1215 PM 10 ounces chicken breast, 2 tbsp olive oil, 2 Flameout, 1 cup broccoli, 1 orange
250 PM sipped on MAG-10
320 PM 2.5 scoops whey/casein blend
515 PM (Post-Workout) 1.5 cups white rice, 10 ounces 93/7 ground beef
730 PM 1 cup brown rice, 6 ounces flank steak, 1 small chicken breast, bison chili
1000 PM 2 + scoops whey/casein blend, 2 tbsp power butter
4.27.10
5/3/1 Axle Push Press
175 x 3, 205 x 3
225 x 9 (PR)
A1) Incline Barbell Press 135 x 5, 185 x 5, 225 x 5, 255 x 5, 275 x 5
A2) Neutral Chins Bw x 5, 45 x 5, 70 x 5, 90 x 5, 90 x 3
A3) 10 Second Dragon Flags 5, 5, 5, 5, 5
60 Yard Hill Sprints (sprint up, walk down, repeat, no rest)
x 10-12 (lost count, but definitely did at least 10 and no more than 12 haha)
I had an absolutely awesome training session today. The 225 x 9 on the axle push presses was an all time PR at 225, whether it be axle or barbell, and I probably could have gotten 10 if I reset, but the 9 were consecutive with no pauses. The giant set was awesome as well, both chins and incline presses felt strong. Since I didnt do any conditioning to start, I really hit the sprints hard and probably did 12 in a pretty short period of time.
4.27.10
600 AM 1.5 cups quick oats, 2 scoops whey/casein
650 AM Alpha GPC
715 AM 1 serving Results
730 AM 350 mg caffeine + 4500 mg l-tyrosine
745 AM 1 scoop hydrolyzed whey protein + 6 scoops xtend
930 AM 30 grams hydrolyzed whey + 2 scoops xtend
1045 AM 1 scoop HydroWhey + 1 scoops whey/casein, .5 cups quick oats, 1 orange
1230 PM 10 ounces chicken breast, 1 cup broccoli, 1 cup spinach, 2 tbsp olive oil, 1 orange
215 PM 1 scoop HydroWhey, 1 scoop whey/casein, 3 Flameout, 1 animal pak
515 PM 12 ounces 93/7 ground beef
805 PM 10 ounces 93/7 ground beef
1005 PM 1 cup fat free greek yogurt, 2 tbsp flax peanut butter, 1.5 scoops whey/casein
TRAINING UPDATE
I really enjoyed my strongman endeavor, but now onto a new goal, that being in the realm of natural bodybuilding. Up until now, I have never really trained for size and aesthetics, but now I will be. My goal still will be to get stronger, but another equally important goal will be to get bigger. My new training week will look similar to Layne Nortons power/hypertrophy template which, for me, allows me to still focus on big compound lifts while getting the benefits of a bodybuilding type plan.
5.2.10
Upper Power
Flat Barbell Bench Press
135 x 10, 185 x 5, 225 x 5
275 x 5
300 x 5
315 x 4 (5 with help) (Tied all time PR)
Chest Supported Row
1 plate x 20, 2 plates x 12
3 plates x 6, 3 plates +25 lb x 5
4 plates x 5,
4 plates + 25 lb x 5 (PR)
Standing Military Press
95 x 10, 135 x 5
175 x 5, 195 x 5, 175 x 5
Raging Bull Shrugs
200 x 20
400 x 20, 20, 20
Todays workout felt amazing, and I hit two PRs. I did flat barbell bench with a regular grip for the first time in nearly 6 months and almost beat my all time PR which is 315 x 4, so that was absolutely amazing. The chest supported rows felt great, and the military press was ok.
5.3.10
Lower Power
Back Squat
135 x 10, 225 x 5, 275 x 5, 315 x 5, 365 x 3
410 x 5
445 x 5 (PR)
405 x 5
RDL/SLDL Hybrid (Sporto Style)
135 x 10, 225 x 5, 315 x 5
405 x 5
405 x 5
405 x 5
Seated Calf Raise (5 seconds down, 2 second hold, explode up) 90 x 8, 135 x 8 SS w/ Standing Calf Raise (as fast as possible) 100 x 30, 100 x 30
I Had a great lower body power day today. The 445 x 5 on the back squats was a PR, and I wished that I had thrown on the 2.5s just to make it 450, but ill hit 455 for 5 soon enough. Really liked the RDL/SLDL Hybrid, didnt go too heavy on it, but rather did a 3x5 at 405 which felt strong. Calves felt good too. Overall, a great workout, and getting ready for some sprints tomorrow.
Heres a video of the RDL/SLDL hybrid that I did to in the lower power workout.
SLDL/RDL Hybrid 475x3 - YouTube
I didn’t touch the weight to the floor for every rep. (THIS IS NOT ME IN THE VIDEO).
[quote]ebomb5522 wrote:
Heres a video of the RDL/SLDL hybrid that I did to in the lower power workout.
SLDL/RDL Hybrid 475x3 - YouTube
I didn’t touch the weight to the floor for every rep. (THIS IS NOT ME IN THE VIDEO). [/quote]
Whoa, cool. Super close stance and like an RDL without taking the skin off the kneecaps. I’m gonna have to try this.
[quote]grettiron wrote:
[quote]ebomb5522 wrote:
Heres a video of the RDL/SLDL hybrid that I did to in the lower power workout.
SLDL/RDL Hybrid 475x3 - YouTube
I didn’t touch the weight to the floor for every rep. (THIS IS NOT ME IN THE VIDEO). [/quote]
Whoa, cool. Super close stance and like an RDL without taking the skin off the kneecaps. I’m gonna have to try this.
[/quote]
Ya, theyre brutal. A lot tougher than the way I used to do RDLs, but I feel them a ton.
Been watchin this log. You’ve been killin it man. Keep that shit up.
[quote]bugeishaAD wrote:
Been watchin this log. You’ve been killin it man. Keep that shit up.[/quote]
Thanks bro!
Youre looking awesome in your new pics, keep it up!!!
Im excited to finally focus on getting bigger and stronger, look for a 405 lb bench soon!!
Heres a recent pic. I weigh between 215 and 220. The lighting is pretty bad, but gives a good idea of where Im at right now.
5.4.10
HIIT Treadmill Sprints
5 minute warmup
15 seconds sprint (as fast as treadmill will go)/45 seconds walk
x 10
Just some light cardio. Was much easier than expected so I will either extend the time sprinting next time or cut down the walking intervalâ?¦or maybe both haha.
5.5.10
Hyper Chest/Back
Incline Smith Machine Press (WEIGHTS LISTED ARE JUST PLATE WEIGHTS)(45 to 60 seconds rest each set)
90 x 10
140 x 10
180 x 10
240 x 10, 10, 8
Ghetto T-Bar Rows (Very controlled, no swing at all, contraction at top)(45 to 60 seconds rest between each set)
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 10, 10
6 plates x 8
Weighted Dips/Lying Incline Bench Dumbbell Rows (Contraction and controlled form on rows)
Bw x 10/45 x 10
45 x 10/60 x 10
70 x 10/70 x 10
90 x 10/70 x 10
90 x 10/70 x 10
Wide Grip Seated Cable Rows/Flat Dumbbell Flies
Plate 11 x 10/40 x 12
Plate 12 x 10/50 x 12
Plate 14 x 10/60 x 12
Plate 14 x 10/70 x 12
Plate 15 x 10/75 x 12
Had an awesome pump today and sweat a TON. The rest periods were really short, leaving barely enough time to write down my set, take a sip of xtend, and then load more weight, but it was great. I havent really done many workouts like this one in a long time, probably well over a year and a half maybe two, but I feel that they will be an added change and yield great hypertrophy results.