so, I’m hella surprised. weighed myself this morning at 210, on the nose, dafuq.
breakfast: < 2 cups egg whites (the price of 90 eggs went up to $13, just over the price of a case of egg whites, wtf), 2 cups oats blended with 50g Carnivor.
warmed up with the usual band complexes (I swear ppl look at me weird when I’m doing these), some tricep extensions and straight arm pullovers.
FLAT BB BENCH
245x7 PR +10 lb finally got back up to what I was pressing in the smith machine. this would’ve killed me last year, and I highly doubt I could’ve pressed it once 6 months ago.
2 sets ohp
225x6, hit the right hook otw up on 6th rep, racked and got one more rep.
205x8
STANDING DB FRONT RAISE
35x12 x9 x8
30x10
25x10
GLASS LATERALS
30x15 x10 x10, movin on uppp, to the 35’s…
25x12
20x15
CABLE FLYES
80x15 x10 x10 fugly reps.
70x9
60x12
then 15 minutes of jump rope. been 6 months since I even touched my speed rope. my timing was surprisingly good, but putting on 40 lb made foot impact and rebound dumb hard, even landing two-footed at what used to be a steady state pace. of course, it didn’t help that my entire lower body is still a miasma of pain from the last two days of squats, deads, associated isolation work and calf work. still banged dat bitch out and did some light 1-2-3’s on the heavy bag.
~10 oz roasted chicken, 80g Gatorade/honey and some bubble tea incoming from the best gf EVER.
I’m killing all my inner demons tonight under a deluge of alcohol. it’s my bday, DILLIGAF??
edit: added comparison shots from end of October 2011
I wanted a Bod Pod measurement to go with these pics, but I still have no real contact info for the pods at St. Luke’s Roosevelt hospital or at Rutgers University at New Brunswick. oh well.
wheels suck, I know, but I’m still working with baby weights here:
from 10/28/11:
rear lat spread:
not the same pose, but also from 10/28/11:
back bi:
10/22/11:
side tri:
front abs flexed, because I’m fat and super bloated from a night of drinking, wings and popcorn chicken and a day of dimsum and BBQ chicken pizza:
I cannot WAIT to shed this fat. I can’t even bend down comfortably to put my shoes on.
here’s this year’s plan:
recomp through March, and hopefully continue to add weight to the bar.
diet down for 16-20 weeks, maybe 24 depending on my progress. goal is to get as lean or leaner than my old avi and retain muscle mass.
re-evaluate progress. maybe start a slower, more controlled bulk after holding the lighter bw for 12 weeks.
I’ll also be aiming for a 315 bench, 315 squat and 500 deadlift by the end of the year.
[quote]fr0IVIan wrote:
I wanted a Bod Pod measurement to go with these pics, but I still have no real contact info for the pods at St. Luke’s Roosevelt hospital or at Rutgers University at New Brunswick. oh well.
wheels suck, I know, but I’m still working with baby weights here:
rear lat spread:
back bi:
side tri:
front abs flexed, because I’m fat and super bloated from a night of drinking, wings and popcorn chicken and a day of dimsum and BBQ chicken pizza:
I cannot WAIT to shed this fat. I can’t even bend down comfortably to put my shoes on.
here’s this year’s plan:
recomp through March, and hopefully continue to add weight to the bar.
diet down for 16-20 weeks, maybe 24 depending on my progress. goal is to get as lean or leaner than my old avi and retain muscle mass.
re-evaluate progress. maybe start a slower, more controlled bulk after holding the lighter bw for 12 weeks.
I’ll also be aiming for a 315 bench, 315 squat and 500 deadlift by the end of the year.
[quote]Blackaggar wrote:
Pretty cool log man, I just read all 9 pages, keep it up!
and my god… you can drink oats blended with carnavor??? wow Im impressed id kill myself a quarter through lol[/quote]
thanks for stopping in dude! lol yes, that shake actually goes down fairly easily for me. chocolate tastes the least heinous, followed by cherry vanilla and fruit punch.
STAY AWAY FROM BLUE RASPBERRY. my poop looks like I’ve been eating Smurfs, no lie. the shakes just morph from plain yuck to the very sweat from Satan’s buttcrack. tastes better with Gatorade and honey though. not looking forward to mixing it with water…
CLOSE GRIP LAT PULLDOWN
165x8x3
150x10, cheated last 2.
135x12. cheated last 4.
DB DEADSTOP ROW
125x8 PR +5lb DB ROWat this point a little voice said to me, ADD SOME VOLUME GIRLY MAN
125x8x2
115x8x2
105x10
then the little voice said, YOU DON’T WANNA DEADLIFT TOMORROW AFTER SQUATS, JUST DO THEM TODAY…
me: but but my back isn’t exactly fresh from all those rows…
voice: JUST SHUT UP AND DO IT YOU’LL THANK ME TOMORROW…
me: (whimpering) ok stop yelling…
531 CONVENTIONAL DEADS
cycle 1 working max 345
week 2: 240x3, 275x3, 310x3+
decided to throw on 315 instead and pulled 5 disgustingly slow reps. fml.
CABLE FLYES bit more inner pec stimulation today…
80x15 x10 x10 still fugly.
70x10
60x12
post-meal was… idk 8 oz or so of beefsteak and 1-2 cups white rice? and 35g Gatorade (no honey, I’m trying to watch my figure).
I’m gonna stop doing burnouts (reps to absolute failure) since I can’t recover from them enough on these new splits. I will keep doing reps to technical failure though and continue to use rest-pauses for rep progression as necessary.
add: did some 15 minutes of “hill sprints” on the treadmill at home. my glutes got a pump?? must be from running Michael Johnson style, bolt-upright.
FRONT SQUAT (crossover grip, shoulder width stance)
135x8, having a lot of trouble from keeping the bar from rolling…
BACK SQUAT
205x10
185x12
FRONT SQUAT
115x10 x10 fucking bar roll fail 4 reps into the last set, switched to underhand grip.
STANDING GASTROC PINKY TOE RAISE
180x10 x8 x7
165x8
150x8
STARTRAC LEG EXTENSION QUAD HELL
165x13 x10 x10
150x10
135x10
SEATED SOLEUS BIG TOE RAISE
115x15, quick rerack and reposition after rep 12.
115x10x2
90x12
90x10, RP x2
post-meal: 75g Carnivor blended in some Gatorade, honey and 1 cup oats. so late for older bro’s bday dinner fml.[/quote]
out of curiosity, why did you do back squats, then front squats then back to back squats then again to front squats. Sorry if i missed it in your log before
FRONT SQUAT (crossover grip, shoulder width stance)
135x8, having a lot of trouble from keeping the bar from rolling…
BACK SQUAT
205x10
185x12
FRONT SQUAT
115x10 x10 fucking bar roll fail 4 reps into the last set, switched to underhand grip.
STANDING GASTROC PINKY TOE RAISE
180x10 x8 x7
165x8
150x8
STARTRAC LEG EXTENSION QUAD HELL
165x13 x10 x10
150x10
135x10
SEATED SOLEUS BIG TOE RAISE
115x15, quick rerack and reposition after rep 12.
115x10x2
90x12
90x10, RP x2
post-meal: 75g Carnivor blended in some Gatorade, honey and 1 cup oats. so late for older bro’s bday dinner fml.[/quote]
out of curiosity, why did you do back squats, then front squats then back to back squats then again to front squats. Sorry if i missed it in your log before
[/quote]
I do the top sets first, when I’m freshest. IMO they’re the most important to progress on… I’ve tried doing all sets of one movement first then all sets of the second movement, but I’m progressing much more quickly this way.
so, a quick post from The Throne (aka le crapper).
late night out last night for olderbro’s 31st (i got a 20 over speeding ticket fml), breakfast: p/c shake → haircut → clothes shopping with gf for my 30th tonight → big breakfast burrito from Cheesecake factory. then
BREASTISSES + SHOULDERS
SEATED BB OHP
155x6, RP x2. I realized after that my breathing timing was SHIT.
– top set bench –
135x10, fixed breathing, much better set.
115x11
PYTHON PUMPIN PUSHDOWNS
140x12 x8 x7
120x8
100x8
lighter drop sets
lighter sets of overhead rope extensions emphasizing stretch and squeeze.
CABLE FLYE CLEAVAGE DEVELOPER
80x15 x10 x10, first two sets are finally starting to look good.
70x10
60x12
– supersetted with 25 rep band pull aparts from various angles –
random drop sets of reverse cable curls for pumps
post meal: 25g carnivor, ~8 oz holiday ham, 1 cup white rice.
probs getting very trashed tonight. not planning on doing anything tomorrow other than starting an IV on myself and setting a banana bag to drip and save my life.
thanks guys. apparently I’m too old for this shit now. we pregamed pretty hard for an hour and I was already pretty drunk when we got to the place (Hudson Terrace in NYC). nice place, I got bottle service to the tune of 8 bills (fucking hate NYC prices), one of my friends got thrown out for fighting with these douchers who fell into our table (twice), and by the time another friend bought me a shot of Jaeger I was pukin.
lol puked in my mouth walking back to the table from the bar, slipped down the stairs on the way out and almost broke my ankle and took my gf out, puked again outside, and my gf said I puked all night but I can only remember getting up once in the middle of the night. she was passed the fuck out though so I doubt she’s right.
I haven’t been able to keep solids down yet and all I’ve had are sips of Gatorade all day. so I’m sure that’s really conducive to growth today.
I did manage to bang her real quick before her sister got home, not sure how as I’ve been barely breathing all day, but I suppose a real man always rises to the occasion lul.
also lost my cc somehow last night, even though I did get my driver’s license back from the server dafuq? reported that shit lost.
the speeding ticket from Friday night is gonna cost like 2 bills =( unless my brother (air force pilot) comes to court with me to try and plead it down. I’ve been pretty good the last few years, got a ticket for running a light and one for an illegal u-turn but that’s nothing compared to the 5 or 6 speeding tickets I got when I was 21.
managed to catch a little bug in my sinuses and throat as a result of saturday’s shitshow, surprise. but whatever, let’s bang this out.
breakfast: 10 eggs (4 whole) omelette with 1 green bell pepper, 1 cup oats blended with an apple and 25g Carnivor.
CLOSE GRIP LAT PULLDOWN (star trac machine)
165x8x3
150x10, no cheat, squeeze harder at bottom next sesh.
135x12, cheated last 2.
DB DEADSTOP ROW
125x8, needs major refinement. DB ROW
125x8x2
115x8 cut it off here to try old school v-bar rows.
OL SKOOL VBAR ROWS IN TEH CORNER
2.5 plates x8x2
2 plates x10x2
pro: takes half the time of DB rows.
con: less stretch at the bottom.
ROPE STRAIGHT ARM PULLDOWN (supersetted with face pulls)
100x15 x10 x8
80x10
60x12
120x3x10
100x10
80x10
SEATED CLOSE GRIP CABLE ROW (supersetted with band pull aparts)
150x13
135x10
120x11
will just end up doing the three sets of 125 DB rows until I master the weight, and do vbar rows instead of the sets at 115 and 105 just to save some time. DB rowing one side, resting then doing the other and doing two sets at three weights takes too damn long.
post-meal: pint of steamed chicken and a cup of white rice with ~12 oz iced tea.
