YOU ARE THE CAPTOR OF ORIGINALITY. YOU ARE THE THIEF OF AUTHENTICITY. RESPECT IS SOMETHING YOU’LL NEVER SEE. EVERYTHING YOU WRITE ALL SOUNDS THE SAME. YOU’RE FORSAKEN. FORSAKEN ON THIS MOUNTAIN. THE BRIDGES HAVE TURNED TO ASH!
06NOV12
RUMBLE ROLLER/WARM UP
SQUAT
335X3
365X3
405X5
DEFICIT DEADS
245X8
275X8
305X6
BANDED ABS
NO CONDITIONING
LIFE, DEATH, DREAMS, WEALTH - NOTHING LASTS FOREVER.
GREED, ENVY, GLUTTONY WILL AMOUNT TO NOTHING. NOTHING LASTS FOREVER.
TODAY:
RUN 1 MILE
PRESS
145X5
165X3
180X1 (STOPPED)
CGBP (DID THE RIGHT WEIGHT BUT TOO MANY REPS, OOPS!)
145X8
185X8
205X6
CHINS
4 SETS OF 5
DB ROW
100X3 SETS OF 10
666 DELT RAISES
15lb DBX3 SETS
NOTES:
Busy as FUCK right now. Two classes and 10 hour work days. I talked my boss into letting us have our unit PT before shift as opposed to after. So, at 0930 instead of 1030pm after working all day. This is going to be great. I’m going to run before my upper body lifting days. Eating is going well and I’m almost done with my class work for the week.
Goals mean nothing without work. Enter action with boldness.
PLAYING CATCH UP!
08N.O.V.12
Ran 15 mins and taught a kid to squat
09N.O.V.12
PVC/WARM-UP
DEATHlift
335x5
385x3
425x2 (dead stops; easy)
SSB GM
195x5
225x5
255x5 (damn near killed me)
PLANKS
5x30 sec holds
NO CONDITIONING
NOTES:
Busy as fuck right now. Gonna run again in the AM and I’m carb depleting now to get ready for CBL coming up soon. I’m down about 7-8lbs from four days ago. Tired. FUCK!
Did Prowler today. Taught the same kid to squat better. Worked my 63 hours this week. Boom. Underwear Sunday on deck.
How is your body feeling DEATHlifting twice a week? I’ve thought about doing deficits on squat day, but am a little attached to good mornings.
[quote]MightyMouse17 wrote:
How is your body feeling DEATHlifting twice a week? I’ve thought about doing deficits on squat day, but am a little attached to good mornings. [/quote]
So far, it hasn’t been an issue. I’m not really pushing my maxes at the moment so the secondary work gets a little easier. I’m doing them more for the extended range and more technique work.
I like GM’s, too. SSB GM’s are superior to straight bar, for sure. I used to squat and DL with a straight bar twice a week for a long time. I think it helped, but in the long run, the stress on my shoulders and elbows was a bit much. I’ve lost all signs of elbow tendinitis I had when I switched to SSB variations.
Coffee with cream and coconut oil is pretty damn legit. I’m down to 209 from 221 last weeek. Depleting those carbs pushed a lot of water out. A few more days of depleting (I kinda cheated Sunday) and I’ll be starting a basic CBL plan. EXCITIIING! Time to go bench!
This song means a lot.
THERE IS STRENGTH IN NUMBERS AND IF WE ALL STICK TOGETHER WE CAN TAKE OVER THE WORLD. WE ARE THE MISSING PIECES AND WE’RE THE ONLY ONES WHO CAN DETERMINE OUR FATE. JUMP! EVERYBODY DOUBTED ME AND I NEVER GAVE A FUCK. ANOTHER DAY ANOTHER DOLLAR, I NEVER RELIED ON LUCK. AND WHEN THE DAY IS FINALLY HERE AND EVERYTHING IS SAID AND DONE, I’LL PUT MY MIDDLE FINGERS UP CAUSE I PROVECD EVERYBODY WRONG.
WE BRING THE MOTHER FUCKING HEAT, YEAAAAH!!!
TRAINING:
PVC/WARM UP
HAMMER SMASH/CLAPPING PUSH UPS
3X3
BENCHamin Franklin
195x5
225x3
250x2 (easy, had about 4-5)
INCLINE
145X5
165X5
195X5
PENDLAYS
185X5 sets of 5
CURLS
70lb BB. 3X10
CONDITIONING
RAN 1mi
DONE!
NOTES:
Felt good today. The run was kinda crappy because I’m super low carb right now. It’ll get better. Body is feeling good and I think my hamstrings are back to normal. Gonna test them out with deficit deads this week. Almost time for a deload. After that, I’m gonna take it kinda easy to get my running a last push until my PT Test.
Other than that, kicking ass with class so far and have an A in both courses. Let’s keep the good times rolling.
AND I FEEL IMMORTAL…AND I WANNA MAKE YOU FEEL THE SAME…
TRAINING:
PVC/RUMBLE ROLLER/WARM UP
BOUNDS
3X3
SQUAT
335X5
380X3
425X1 (SAVING MY LEGS)
DEFICIT DEATHlift
245X5
285X5
325X5
DONE!
NOTES:
Going to do some running tonight. The carb depletion is catching up to me. I’m pretty worn out at the ends of my sessions right now. I’m ready to start loading up.
Taking two more Algebra tests today. Still haven’t played the new Black Ops yet. May get it today.
I put coconut oil on everything! Sometimes my Friday night date even lets me…
[quote]MightyMouse17 wrote:
I put coconut oil on everything! Sometimes my Friday night date even lets me…
[/quote]
I’m gonna try this. Should spark my metabolism nicely!
Finally got the CBL book. Looks easy enough. I should be sending in my form for the 2013 Olympia soon… lol
Did my first backload last night. Just had a bunch of rice and yogurt covered pretzels after having <30g of carbs for the last 9 or 10 days. We’ll see how it goes. I suppose I’m going to invest in some baking ingredients to prepare better for the backloads.
NOT SO GOOD WHEN I’M A BAD, BAD MAN. I DANCE SO SLOW IT APPEARS TO BE MY LAST STAND!
TRAINING: (reLOAD)
PVC/WARM UP
ElvisPRESSly
BLAH
DB ROWS
100lbs FOR A THOUSAND!
CONDITIONING:
6-1OOm SPRINTS WITH CALISTHENICS IN BETWEEN
DONE!
NOTES:
I continue to lost faith in the quality of the human population. I see the downfall of man on the horizon.
Other than that, all is well, my ninjas!
MY ARMS FEEL SO NUMB…MY HEART PALPITATES, MISSING A BEAT. THE BLOOD FREEZING IN MY VEINS, THE TASTE OF RUST IN MY MOUTH. SO, TODAY I JUST THREW IT ALL AWAY… I JUST THREW IT ALL AWAAAAYYYY!!!
TRAINING:
PVC/WARM UP
DEATHlift (reLOAD)
245x5
395x5
335x5
DONE!
NOTES:
Getting ready for a couple long runs this week. Nothing too fancy til my PFT is over. I’m starting to see a pretty big difference in my abdominal fat from the CBL. Staying true to the plan so far. Ordered some supps recommended by Keifer.
Thursday is going to be a massacre.
Ran and did arms, Braaaaaahhh!! Thanksgiving tomorrow. Big CBL before bed and a Bench/Squat sesh in the morning! I get to have cupcakes tonight and I’m still dropping fat!
PT test in the AM. I’ll be glad to be done with it and to start lifting heavy again.
I’ve pressed and deadlifted in the past couple days. I’ll log it tomorrow!
Benched and Squatted so far this week. The highlights include 395x5 squat and 225x9 bench. Nothing ground breaking but I’m feeling good. I’m starting my 3 wave today and will be PRESSING here shortly!
WELL YOU KNOW I HARDLY SPEAK, AND WHEN I DO, IT’S JUST FOR YOU…
I HAVEN’T SAID A WORD IN WEEKS, CUZ THEY’VE BEEN KEEPING ME FROM YOU…
TRAINING:
PRESS
135X3
155X3
175X4
CGBP
150X8
175X8
200X6 (PAUSED)
CABLE ROWS
A lot
DONE!
NOTES:
In a hurry and I gotta work today. OH, JOY!
CBL is a lot of fun, my main challenge is getting enough carbs in my 6 - 11pm window without resorting to ice cream every night.