Do it to it, Phill!
Thanks all I got it done. Got the 700 came up easier then I thought. I got a bit of a gift as I stepped back made the lift easy but was surprised it cam up so fats almost feel back, They said I kept the control long enough to get the down so It was good. I think I could have had 710-720.
Ill take it ive had good lifts turned down prior so I wont Bitch about a questionable lift getting whites.
All in all considering the injuries Im coming back from and battling right now it was a Excellent meet better then I expected. Get healed up and I expect to have a 1700+lb total within a year
Saturday the meet went pretty damn good
Happy Valentines Day 
Day started out kinda bad for a meet day I only got like 4.5 hours sleep last night just couldnt get to sleep but felt good.
I took the jacked Like the guys at USP labs suggested and felt great 2 scoops prior to squat then 1 prior to each the Bench and DL
I forgot my knee sleeves so I figure pain is just an ibuprophen deficiency took 4 then 3 a few hours later. Felt awesome
Squat warmups felt OK by accident took my opener as my last warm up, it was a 60 lb bar didn’t realize it LOL I left weight on the platform but got some Nice PR’s
475 x 1 Easy
500 x 1 easy Meet PR
524 x 1 easier then the last Meet PR and general PR
Bench shoulder felt like well crap still better then months ago but hurts
315 x1
340 x 1 Prob should have not dont it, it hurt, the strength was easily there just hurt like a bastard but got it. Live to press another day didnt want to injure it worse.
didnt take a third I was ahead of the game to get 1500 total.
DL I was second to last ion the flight. Openers felt great easy even.
620 x 1 easy
660 x 1 Meet PR since they red lighted my 680 last time
700 x 1 meet and general PR
I smoked the 700. It went up so easy I almost feel over backward no shaking of the legs or anything, I little slow the first few inches then BAM nailed that shit, left weight on the platform.
I nailed the lift and got controlled it until they gave me the down command at which point I was about to fall over backward. Took one step back then lowered the bar in control.
The lift counted due to I was in control long enough to get the down commands and then took the step and still had the mind to control the bar to the floor. I honestly think today I had another 10-20 lbs in me
Again a bit of a gift but ive had great lifts redlighted Thats why you have to go to a meet and lift, any given day. I was surprized as hell they were being very strict on the DL again and they redlighted my 680 last August, same judges
ABOUT TIME I almost cried I was amazed it went that easy. It was all about being patient on the bottom and not rising at the hip made me a bit weaker or slow off the floor but then just flew up. Next goal 750
Got some great compliments from everyone, One guy that trains at elite had some great compliments and He had never seen a stance and grip like my conventional stance but sumo grip but said roll with it it works for you. Said I must have a strong ass lower back
Big PR total 1565, with what I left on the platform in squat and DL and if I can get my shoulder fixed 1700 should come within the year
Gene had an AWESOME meet for a first met as well, It was hard keeping him still he was running round like a chicken with his head cut off.
bench smoked his opener
135 no pain
175 x 1 smoked it but didnt wait for the rack. so red lighted Since it was so easy I said screw it were counting that and raised his third to 225,
Shoulder got away from him and missed it locked the good arm out way early but great work
DL
220 x 1 easy
325 x 1 10 lb PR!!!
345 x 1 Miss load but he nailed it it was supposed to be 350 they gave him a third
350 x miss IMO he got it, they called him for ramping Man it was a picky call but its a meet and they were calling it strict but fair
Great work Gene
Again Jack3d worked great,
Thanks everyone here, Thanks Charles, Troy , and Gene my training partners, Thanks Patrick for the work youve done on me to allow me to even bench that much. I stayed hydrated as hell which I think helped was drinking watered down vitargo all day eating M&M’s and chips LOL
AWESOME!!! Feeling great, time for food and sleep
Monday Feb 15th
Warm-Up: Egosque shoulder circles: 25 in each direction
A-1: Prone DB Scap Retraction 30Lb (4x15)
A-2: Serratus Pushup: BW (4x15)
A-3: Capsule Stretch 4x15 reps (AIS style)
Done!
Later in the afternoon
Decided not to train pretty beat up. Spent 1.5 hours rearranging gym including power racks,
Then decided to do something just get some blood flow this was enough to have me sweating and breathing hard Im just tired, not much of an appetite but still stoked about the meet, legs sore and back fatigued
Front squat 135 x10 x3
SLDL 225 x 10 x 3
DB bench 50 x 20 x 3
Pull down 3 sets
Tuesday Feb 16th
Shoulder rehab day 2
Man still feeling beat up, mainly legs and back. Just tired But its all good Ill train tomorrow
Shoulder Rehab Circuit 2
A-1) Cuban DB Press (0Lbs (3x15) couldnt use weight no weight isnt exactly pain free
A-2) Front Band Pull-Apart (3x15)
A-3: Band Dislocates (3x15)
A-4: Band Pull-Aparts (3x15)
this was harder then expected shoulder were on FIRE, good sign I should be doing it.
Wednesday Feb 17th
Squat and bench
Taking it light ; )
1 scoop Jacked no tingles but felt good. Not like 2 scoops
Feel ok but into the squats the left hip was a bit sore the bones binding up a bit so the last sets took to an 18inch box (approx 2 inches above parallel for reps)
Squat
Bar x 10
135 x10
225 x 5
275 x3
315 x 3
365 x1
405 x1
Add box
365 x 15 x 2 sets
Holy crap this had my heart pounding and was like cardio I havent really done over 5reps in prob 8 weeks getting ready for the meet, My low back was so pumped on the right side after this and hams and hips I had to lay on the floor for awhile couldn?t walk LOL first 12 reps went good then it got hard.
About 20 minutes late Im guesing from not being used to lactic acid I felt a bit sick to my stomach but all good Il be doing more of this stuff and slowly ramping up after march.
Pin press mid range,
Just above where the pain starts. Felt very weak here Ill work on this and light full range slowly ramping it up, stuff that doesn?t hurt get strong again up top and let he bottom end slowly come back and shoulder heal
Bar x 10
135 x 10
225 x 10
315 x 5
315 x 10
Full range
185 x15
that?s it on those today, take it up slow
Shoulder rehab day 3, all 3 sets 15 reps
Pull Up retraction
OH shrugs
Capsule Stretch
Serratus Pushup
That?s it good first day back
9 days until I start the friggin contest with Charles and a client. A month of hell when I WILL kick their Arse’s on who can get the biggest body comp change in 4 weeks and also preserve the best performance. I figure I get down to 245 or so +/- I should be pretty ripped and still be able to preserve the strength.
I need to buy me a dog to walk, I hate cardio LOL. It will be a nice little 4 week change, all about the Gunzzzz and Abzzzz and then back to getting strong as hell.
Have a meeting Monday with Big Brothers and Big Sisters to get the final I’s dotted and T’s crossed so I can get full swing in organizing #2 of my Charity Memorial Strength event which I plan on making better and bigger then the last one
Great job, Phill.
700 must sure feel awesome.
[quote]NewDamage wrote:
Great job, Phill.
700 must sure feel awesome.[/quote]
[sarcasm] You make 700 sound like it’s some sort of accomplishment. At 275lbs it’s barely 2.5x BW for him. Fatass.
I think that still ranks him as an advanced beginner or entry level intermediate lifter.
I won’t be impressed until Phil hits 3x BW minimum. [/sarcasm]
[quote]Modi wrote:
[sarcasm] You make 700 sound like it’s some sort of accomplishment. At 275lbs it’s barely 2.5x BW for him. Fatass.
I think that still ranks him as an advanced beginner or entry level intermediate lifter.
I won’t be impressed until Phil hits 3x BW minimum. [/sarcasm]
[/quote]
Ah, indeed!
in that case…
700??? …Meh…
Yhea I know Im a weak pussy who needs to just lift something heavy. I should be punished
Saturday
Events stuff for fun been to long
Pre workout
600mg ibuprophen, 2 scoops Jacked, Vitargo and protein Yhea baby
Wall ball
2 sets
Im amazed at my mobility now
Few light curls warm up
SLDL
135 x 2 sets
225 x 2 sets
315 x 2 sets
Stone 53? load
236 x 1 x 5 sets
Stone shoulder
236 x 3 sets
3 stone series for time 43 inch load
236 - 250 stone
12 seconds
10.9 seconds
14.5 seconds (slipped on the first stone
All in all stones felt great I hadn?t touched one in months
Farmers
270 x 100 feet 1 turn
Farmer and tire flip
450 x 50 feet and 5 flips x 2 sets
Just kind of a fun day it was a blast doing more event stuff I am going to do more on Saturdays for a while. Taking the stones slow but he bicep felt great I think Ill lap the big bastard next week.
Monday the 23rd
Mr Bernstein has threatened me with an eating contest so I am doing some escalating density eating. I will taper up to our last supper saturday evening at Gene’s started at skippys for prime rib and eggs then back here for chocolate and more food then just inhaled a $5 foot long good stuff
I went and visited John Godina’ s new facility and its perty nice, great group.
Training assistance mainly upper back
I took ephedrine today been a Long time to see the difference in it and jacked, still do NOT like ephedrine for working out, felt shaky and like I was going to hurl.
wall ball and shoulder rehab
cuban press
retractiong and scap push ups
3 sets each
little to no pain this time on the cuban press which is good
Pull ups and step ups 1 minute rest between sets
PU = 10,7,7,4,3
su= 10 x 5 sets
Man I havent done pull ups since the weight gain and not with minimal rest that sucked LOL in a good way
Incline DB press and bent over row 1 minute rest
inc db 70 x 10 (shoulder didnt like) so went to 50 x 15 x 3
bent over rows, 185 x 10 x 4 havent done these in a long time will get back to them finally should move up fast.
thats it
Wednesday Feb 25th Squat
Everyone bailed on me tonight so I was flying solo, Like anniversaries and Illness take precedence over training, COME ON, where are your priorities LOL
Popped two scoops of jack3d and 600mg Ibuprophen, my preworkout cocktail
So decided to go light and reps and instead of doing bench and squat just squat and bench tomorrow as shoulder isn?t feeling 100%
Shoulder rehab (3 sets of the following)
Pull Up Retraction
Bar Shrug Ups
Serratus Push Ups
Capsule Stretch
Squat
One of those days I am really leaning on just the right leg due to the hip Like its 75% right 25% left and some tightness and pain
Bar x 5
135 x 5 x 2
225 x 3 x 2
315 x 2
405 x 2
After this point I guess the ibupropehn and Jack3d kicked in everything felt Great no pain and I was going deep
455 x 1
495 x 1
534.5 x 1 (9.5lb PR)
539.5 x 1 (14.5 lb PR)
Drop sets 60 seconds rest touch and go to box
405 x 5
315 x 15
Great session I am doing the best squatting of my life even the PR?s don?t hurt they just feel slower, but not painful just weight on the back My form and al the work I did on that is paying off and I?m sinking these deeper then I ever have and at higher loads.
Great last squat session prior to the month long body fat drop.
[quote]Phill wrote:
Wednesday Feb 25th Squat
Squat
534.5 x 1 (9.5lb PR)
539.5 x 1 (14.5 lb PR)
[/quote]
Seriously man, slow down. Can’t I be better than you in something?
[quote]Modi wrote:
Phill wrote:
Wednesday Feb 25th Squat
Squat
534.5 x 1 (9.5lb PR)
539.5 x 1 (14.5 lb PR)
Seriously man, slow down. Can’t I be better than you in something?[/quote]
Pressing for sure Bro Mine is in the crapper with the shoulder. I barely got 340 in my met due to it feeling like someone shoved a knife in thier.
No worries ill back off for a month while I don this contest and get all svelt then back to kickin arse.
Thursday Feb 26th
Bench
Bar x 10
95 x 10
135 x 10
185 x 10
Slowed eccentrics with weight releasers, LONG and slow trying to build that shoulder stability
235 x 1
255 x 1
275 x 1
295 x 1
315 x 1
335 x 1
355 x 5
Ill build from here, Just hard to hold it the last few inches without pain
DB press
70 x 10 x 3
70 x 21
Chest supported rows DB
80 x 10 x 4
Then did my weight in and measurements early as I am saving time on saturday going to start training a bit early and cut out to go to a strongman comp. I figure I wont get any fatter though Ill try Just had two whoppers and a fry.
we did some nice horrible lighting that wont make you look sexier then we are and its easily reproducible for the next time. I took some very slouchy pics just fro shits and giggles then at the end of my workout to a front and back where I flexed. Im all back and chest and love handles LOL
Starting weight afternoon = 277lbs
Starting BF% Using ultra Sound = 14.4%
Fat Free Mass Total = 238lbs
Water = 173.7lbs
lean tissue = 64.3
fat Mass = 39lbs
I was firmly in the fitness zone on BF and muscle and stage 3 obesity on BMI and ac coring to the health risk I already had a stroke and heart attack and didnt know it
Not bad Im 16 lbs heavier then last time I did this in June I think it was and added .4% body fat I was at 14 % then so thats some great progress despite my arms shrinking up due to not being able to friggin press heavy due to the shoulder and elbows and half ass squatting a lot of the time until recent with the knee
I got me some serious handles to love upon 
Measurements
arm right cold = not flexed = 15.5, flexed = 17
arm left cold = NF = 15.5, 17
quad right = NF cold = 28.25
waist at belly button = 43.5
chest at nipple = 51 and 7/8’s
calf = NF = 17, F = 17.5
So by the numbers if I shed 12.81 lbs of nothing but fat in at 10%, we have to of course count water and all that into the equation due to I am about as bloated as I could be from nothing but junk food for about 6 weeks, so lest say I get to 255 or so I should be in the 8-9 % range. Thats if I can do that without losing any lean mass. I think with the water loss it will be more like 250 we will see I dont want o go to crazy as my goal is to still get crazy as strong and I dont want to risk the hard work adding the mass at this point maybe down the road later but get to a nice lower BF and preserve as much strength as I can. The cool thing with the ultra sound we can track how much water vs. Lean mass, vs. fat mass is lost.
I am just going to clean it up a LOT eat very clean add some NEPA in and train prob every day Heavy but much more brief move a lot and lots of water and make protein a must not get to complicated and see what happens in a4 week time
OK yesterday was the first day of the body comp diet, today day two
-Body weight 270 = down 9 lbs
-Wake and have water.
-Drag tire sled 23 minutes, Ill try and go the same distance just in a shorter time. This wasn?t hard cardio wise but just for left leg lactic acid wise. I used to be able to do this non stop pretty quick just been over a year.
-Shake in coffee
- Steak eggs and cottage cheese, 4 fish oils tabs
-Drinking whey all day
-Noon half can salmon, celery, cheese and 4 fish oils. (im hungry )
- friggin shake and some sunflower seeds
4pm Train. I am keeping training brief and heavy, no long sessions get in concentrate on one move 6 days a week and get out. Monday Bench, do what I can that wont mess with the shoulder.
Bench
Bar some
95 x some
135 x some
Pin press mid range
185 x 5
225 x 5
275 x 5
315 x 5
335 x 5
365 x 2
(SUCK! that?s all the shoulder can handle, I beginning to come to the realization Patrick may be right and there is something NOT good wrong in there)
DB press SLOW, controlled and easy
70 x 10 x 3
Side bends
105lbs x 5 x 10
3 sets of the following
Wall ball
Scap retraction
Scap pushups
Push downs
-6pm dinner Bacon wrapped fillet, HUGE salad with cottage cheese, a bag of veggies with olive oil, 4 more fish oil caps
Ill go for a bike ride and have a shake pre bed.
Day 3 of the body comp diet
-Body weight 266.5 = down another 3.5lbs
-Wake and have water, coffee and creatine, USP Labs Recreate
-Ride bike 45 minutes nice and slow, works better when you air up the tires. Again little soreness in left hip at bone but not crazy knees felt great
-Half can salmon, shake with guar gum, sunflower seeds, 4 fish oils and multi vitamin
- again have a gallon of diluted whey to drink all day
-noon, feel like crap, ate some eggs, and ham. Fish oils, peanut Butter
-
Sent in my genetics test Im interested to see what it says.
-
shoulder rehab stuff 20 minutes
-
I am bloated is hell my gut has NO clue what to do with this food event thought its minimal.
-3pm USP Labs recreate.
4:30 I think the half can of salmoin I had earlier may have ben bad LOL Ive felt like hurling since I ate it. Eating 1 chicken breast and a few veggies and some fish oil caps.
-
Off to a golf lesson
-
More whey and a late workout. Not feeling to great so went in and did what I could and get out, just gave myself 30 minutes.
I fought of hurling the whole of the 30 minutes, so not bad considering
Bent over rows
Bar x 10
95 x 10
135 x 10
185 x 10
225 x 10
275 x 5
315 x 3 x 3
225 x10
135 x15
Ball Crunch 5 x 10 sets
Hammer curls
Some
Ill try and eat something pre bed
OK so I think I may have actually caught he flu going around, woke up on empty stomach and still felt like throwing up and was sore all over, fun great timing
Bodyweight = 268.5 = up 2 lbs but still down 10.5 from the start.
Water creatine, UPS Labs Recreate
7:15 = 35 minute walk
8:00 ham egg and cheese omelet 4 fish oils and a multi vit.
Drinking my gallon of diluted whey
Shake
2 cod fillets, veggies and olive oil, a nap to try and kick this crap.
2pm 2 USP Labs recreate
Just more of my dillute whey
3:00 600mg Ibuprophen whey shake and piece of cheese
3:45 2 Scoops Jack3d and 1 scoop Vitargo
Not a bad squat session for as crappy as I felt.
Almost lost my lunch a few times and could still taste breakfast
Wall ball
2 sets 10
Squat
Bar x 5
135 x 5
225 x 5
275 x 5
315 x 5
365 x 3
405 x 1
455 x 1
495 x 1 x 2
These were feeling heavy and not great ion knee and hip but when all else fails don?t be a pussy
495 x 3
Box squat
405 x 10
A bit of shoulder rehab
that?s it
- Dinner = Small Bacon Wrapped Fillet, green beans and liberal olive oil 4 fish oil caps
Ill have a shake pre bed
March 5th 2009
Feel a lot better not 100% but stomach is better then yesterday
Bodyweight 268.5 same
Water, creatine, USP Labs Recreate
40 minutes on Concept2 Rower
8:00 Whey shake
9:00 steak, eggs, onion, 4 fish oils
11:15 shake
12:30 2 cans of Tuna, Blue cheese dressing, celery stalks, and 4 fish oils
2pm USP Labs Recreate
4:30 workout 30 minutes
Just see what I can do relatively pain free. I think Im going to have to go all bodybuilder for a while on pressing
DB press
20 x 20
Log Strict
90 x10
120 x5
140 x 5
160 x5
170 x 3 x 10 with 60 seconds rest
didn?t want to go higher then that on the shoulder and just did short rest
9 minutes of lateral raises, front raises and triceps push downs
Nice and slow feel the BURN baby
Dinner lean steak and green beans 4 fish oils
Ill have a shake later
Weight = 270
Waist = 42.5 down 1 inch
Wake up, water, USP Labs Recreate, creatine,
8:00 shake.
9:00 eggs, ham, cheese, onion, mushrooms, olive oil and 4 fish oils
Just reviewing the gains I made from 261lbs and 14% to 277 14.4% and it was better then I initially thought.
Prior I had 36.54 lbs of fat mass and after the 16 lb gain I had 39.88 lbs of fat mass, so a 3.348 lb gain of fat of the 16 lbs, so that means of the 16 lbs 12.652 was Fat free mass, that?s not bad, how much was water bloat etc?? Id have to look at the bodymetrix but Il take that any day.
12pm friggin ham cheese and 4 fishoils
2:30 some cheese 2 usp labs recreate.
I almost skipped doing chins until tomorrow afternoon with Dling mainly due to the fact I just was feeling zapped and I throw in the morning (highland) , and I want to have my elbows killing me prior to throwing. But decided this was one of those cases I was just being a pussy so I did it just thirty minutes
My elbows and hands were hurting and my strength endurance is for shit but I think this stint of frequent but brief stuff will help, time to do things Ive been skipping when getting met ready along with he cardio and such of late it will do me good in the long run when I get back to more strength based stuff, felt OK once I got going
30 minutes
Pull down
Stack x 2 sets
Pull up 60 seconds rest
Bw x 2 x 2
Bw + 25 x 1
Bw + 50 x 1 x 2 sets
BW + 50lbs x 2 x 2 sets
BW + 50 x 1 x 2 sets DONE
Slow eccentric
Bw x 3 sets
Pull down wide grip
Stack x 15 x 3 sets
Cable curls 3 sets
GHR sit ups
5 x 10 sets
Done
Off to GG?s Birthday