Growing The Fro Out

[fr0IVIan]

[quote]Blackaggar wrote:
Good stuff man, i would be carful benching and curling in between, with a decent bicep pump whilst benching especially close grip theres a possibility of rupturing a bicep which would be horrible. i also never do chest and biceps except occationally and if i do i dont do any flys in the chest movements, they place a lot of stress on the bicep that isnt warmed up

just something to keep in mind i dont know if you already knew this[/quote]

yea I remember you mentioned this somewhere else. my biceps didn’t feel like they were at risk for rupturing but I guess that can happen unexpectedly.

I was thinking of doing kb flips with a 25# plate for my active rest periods instead but I figured I’d try some curls first.

[fr0IVIan]

[quote]spar4tee wrote:

[quote]fr0IVIan wrote:

[quote]spar4tee wrote:
I fucking miss eggs[/quote]

why no eggs? they don’t serve them at your dining hall?[/quote]
I mean nice homemade eggs. Don’t get that here.[/quote]

lol ain’t nothing nice about my eggs, I burn em every time

I’m all for soggy dining hall eggs right about now

[fr0IVIan]

fucking brutal back session. I’ll edit the crap out of this post later.

breakfast: 10 eggs (5 whole) scrambled with a bell pepper, 1/2 cup oats blended with a banana and 5 tbsp EVOO.

WGLP
165x8
1 min rest
25 pushups
1 min rest
150x10
1 min rest
25 pushups
1 min rest
135x12

CLOSE GRIP LAT PULLDOWN (star trac machine)
180x8x2, 1 min rest between, 25 pushups, 1 min rest
165x10
1 min rest, 25 pushups, 1 min rest
150x12

OL SKOOL VBAR ROWS IN TEH CORNER
3.5 plates x6x3, -2 reps, will work back up to 8 reps. 1 min rest, 25 pushups, 1 min rest between sets

DB ROWS, 1.5 min rest between sides
115x10 RL
105x12 RL
these went more smoothly than last time.

YATES ROWS, maybe 30 sec rest between sets, lower back donezo.
155x8
135x10x2

3-4 minute break, freakin exhausted.

SEATED CLOSE GRIP CABLE ROW (supersetted with 25 rep band pull aparts)
135x11
120x10
105x10
still shitty strength and endurance here but feel was prettyyy good.

STRAIGHT ARM ROPE PULLOVER/FACE PULLS
120x11 +1 rep x9 +1 rep x8
100x10 +3 reps.
kayak rows
80x5 MLR

140x10 +2 reps x9 +1 rep x8
130x10
120x10

SUPINATING ROPE CURLS, took 20 sec off between sets to stretch my lats.
super strict
50x12x3
60x10
70x8
90x6
100x6
110x6

rightttt around here, I noticed some douche building a tower of plates. no shit, he stacked like 12-15 of them together. then, he put a decline bench on top and started doing various ab tomfoolery. WHYYYYY
couldn’t it have fallen off and provided a source of mirth and amusement

PINWHEEL CURLS RUN THE RACK
50x6 RL
45x6 RL
40x8 RL
35x8 RL
30x10 RL

went to the barber shop right after and got a tight skin mid-fade to a 1.5 on top and a shapeup… I look fresh to death, wifey better appreciate tonight.

post meal: 2 cups white rice and what I hope is a pound of pork saut�©ed in onions, bell peppers and scallions.

[fr0IVIan]

ughhhh need stims, or a coffee

breakfast: 10 eggs (5 whole) scrambled, a banana and an orange, 10 tbsp roasted red pepper hummus

SKWATTTTTTS

foam rolled, Agile 8, worked up to top set

225x6 video below:
205x7
185x10

I took a wider stance as Spar suggested, about 1 step further out, which is 1 step in from the sides of the rack. I can still see some heel lift, but it was easier to get to parallel and I think I was even very slightly below parallel on some reps. my hip flexors and glutes are shot though instead of just my quads, so I know the stance change distributed the weight around better. I thought I good-morninged the hell out of the last rep but it actually doesn’t look bad.

took 1.5 minutes off between sets.

LEG PRESS, 1 min rest between sets after stripping plates.
5pps x8 -2 reps, fuck, this got harder
4pps x10 -2 reps
3pps x15

STANDING GASTROC RAISE/LEG EXTENSION SUPERSET
180x10 x8 x8
165x8
150x8

180x15 x10 x10, fuck these got harder too.
165x10
150x12

out like trout. the whole session took 38 minutes, not including warmups.

post meal: 2 cups white rice, 75g Carnivor, random amount of protein and some fat from pig knuckle stew, fried milkfish and pork belly.

I skipped GM’s because I’ve got another training day tomorrow, and I’ve got a crazy idea to do the following HIIT pull circuit that I did while dieting last year:

8 reps each, 3 times through, I’ll probably do descending weight so I don’t kill myself, or I might be stupid and keep the same weight, and shoot for a finish < 30 minutes.
pullups
power clean
bb row
deadlift

[spar4tee]

When I squat, I point my toes out (big toe at ~45 degrees). Experiment with that. Don’t forget to push your knees out.

[fr0IVIan]

yup my toes naturally point out that way in this stance. I could be a bit more aggressive with pushing my knees out. I did notice that I was pushing my knees out/flexing my hips more aggressively on the descent rather than fighting the descent with my quads, so I hope that puts me more on the right track.

[XArena]

Squats are getting better and better every time, great progress
I know you never asked but, I noticed that when I squat with my heels slightly narrower than shoulder width, with toes about 30 degrees out, I get the most power out of the hole and I get depth pretty easily. It also feels easy on the hips.

[fr0IVIan]

[quote]XArena wrote:
Squats are getting better and better every time, great progress
I know you never asked but, I noticed that when I squat with my heels slightly narrower than shoulder width, with toes about 30 degrees out, I get the most power out of the hole and I get depth pretty easily. It also feels easy on the hips.[/quote]

thanks buck. I can’t get left too far behind ya.

to each his own though. if I tried to squat like that, I might as well do a calf raise out of the hole, the weight would be wayyy forward

[XArena]

[quote]fr0IVIan wrote:

[quote]XArena wrote:
Squats are getting better and better every time, great progress
I know you never asked but, I noticed that when I squat with my heels slightly narrower than shoulder width, with toes about 30 degrees out, I get the most power out of the hole and I get depth pretty easily. It also feels easy on the hips.[/quote]

thanks buck. I can’t get left too far behind ya.

to each his own though. if I tried to squat like that, I might as well do a calf raise out of the hole, the weight would be wayyy forward
[/quote]

Aha, stretch your calves then !

[fr0IVIan]

that couldn’t possibly be the issue with my squat though… now you got me thinkin

[fr0IVIan]

hooooly brutal HIIT sesh.

breakfast: 10 eggs (5 whole), a banana and an orange.

HIIT PULL CIRCUIT

8 reps each, 3 times through, target: finish under 30 mins. just to make it clear, I did power cleans > pullups > BB row > deadlift.

power cleans 155. I actually worked up to 185 but my form was shit, I got the deadlift off the floor right, but then the upright row into the catch turned into a half upright row into a reverse curl. yup, shit form. so I stayed at 155, which I knew I could get up with crap form and explosively. lol DEFAULT PR 185x3, 30 lb and 3 reps

pullups (wide > neutral > close), just went bw with these, lat MMC was shit with the wide grip so I figured I’d play it safe.

BB row 155. could’ve gone heavier but I haven’t done this circuit since last May, figured I’d pace myself for deads.

deadlift 275. can’t remember if I was pulling 225 or 245 last year but all of these reps, down to the 24th one, went up pretty fast. I’d have to take a breather after 5 reps but I was close to blackout status.

finished in 29:12!!! great success.

post meal is probably some sandwich.

[fr0IVIan]

I wasn’t planning on working out today after a 4 hour drive, but I got a pretty good session out of it.

pre-meal: slice of pizza and a stromboli on the road

CHEST/SHOULDERS/TRIS

warmup: machine rows, pulldowns, band work for shoulders, tricep pushdowns

SEATED OHP
155x7 oooohh yea these bitches went up pretty easy. I racked the bar on my chest to try for an 8th rep, but it failed around forehead level.
1 min rest, 8 neutral grip bw pullups, 1 min rest
135x8
1 min rest, 8 neutral grip bw pullups, 1 min rest
115x10
strip weight, move

FLAT BENCH LOL I thought I was doing CGBP so I was warming up for that. stoopid… fixt for work sets.
245x8 def got a finger spot or more on the 8th rep.
1 min rest, 15 rows with a plate, 1 min rest
225x6, gotta love that part of the press when the bar gets weightless.
1 min rest, 15 rows with a plate, 1 min rest
205x7 -2 reps fml broke the thumb loop on one of my wrist wraps.
strip weight, move

HS SHRUGS, maybe 30-45 sec rest in between sets.
90ps x20
115ps x15
135ps x10x3

GLASS LATERALS, maybe 10 sec rest between sides.
35x15 RL
30x15 RL
25x15 RL
20x15

CABLE FRONT RAISE
22.5kg x8 drop 17.5kg x10 drop 12.5kg x12 drop 7.5kg x15 OOHHH YEAAA felt like such a beast

TRICEP PUSHDOWNS/STARTRAC PEC FLYES SUPERSETS
67.5kg x15 x10 +1 rep x6
57.5kg x8
47.5kg x10
drop sets to Cordova extensions

100x15 +10 lb x10 x8
90x10
80x12
drop sets to stretched reps

abz - worked up to standing rope crunches, 82.5kg x10x3

whole sesh took about 1h10min.

post meal: maybe 4oz meat from days old pork belly (yummmm), 2 bananas and 75g Carnivor.

it’s only been one week at this pace and caloric intake, but I’m still weighing in between 208-210. I was hoping the pounds would just melt off but whatev. I did notice that the last time I was at this level of leanness/fatness, I weighed around 185. I can see my abz and serratus despite the fat so that’s cool. ofc, I’m also much bigger and beastlier than at the same point last year… back then, I was push pressing 125x8-9. now I’m ohp-ing 155x7 seated. that’s pretty cool.

[SSC]

Damn, you see? I told you about the shoulder progress man… never lose sight of how far that’s come along.

Ever try those HS shrugs facing the wrong way and leaning towards the back rest? I’ve really preferred that method as of late.

And stay patient with the body, man, you’re just baby fresh on the diet. Things will start rolling.

[fr0IVIan]

yea man I’m thinking of testing my push press just for shits and giggles. I’m hoping I can put up at least 185 for a nasty 60 lb PR.

I’ll have to try this wrong way shrug you’re talking about. so far I’m doin them facing the right way but leaning back, idk why but it feels right.

as far as the diet, I’m guessing that end of march is long enough to start the next adjustment (cut ~500 cals out from carbs).

[fr0IVIan]

breakfast: 10 eggs (5 whole) scrambled, some roasted peppers, a pear and a banana.

WGLP
165x8
1 min rest, 25 pushups, 1 min rest
150x10
1 min rest, 25 pushups, 1 min rest
135x12

CLOSE GRIP LAT PULLDOWN (star trac machine)
180x8x2 oops forgot to do the 2nd set.. went back to do it before I went into supersets.
1 min rest, 25 pushups, 1 min rest
165x10
1 min rest, 25 pushups, 1 min rest
150x12

OL SKOOL VBAR ROWS IN TEH CORNER
3.5 plates x6x3
1 min rest, 25 pushups, 1 min rest in between sets

DB ROWS
115x10 RL
105x12 RL
1.5 min rest between sides

YATES ROWS
155x8
135x12x2
maybe 30 sec rest between sets. totes done at this point.

SEATED CLOSE GRIP CABLE ROW (supersetted with 25 rep band pull aparts)
135x12 +1 rep, felt pretty good too.
120x10
105x10
no rest

STRAIGHT ARM ROPE PULLOVER/FACE PULLS
120x11 x9 x8
100x10
kayak rows
80x5 MLR

140x10 x10 +1 rep x10 +2 reps
130x10
120x10
no rest

SUPINATING ROPE CURLS
super strict
50x12x3
60x10
70x8
90x6
100x6
110x6
stretched lats 20-30 seconds between sets

PINWHEEL CURLS RUN THE RACK
50x6
45x6
40x8
35x8
30x10
gahhhh

gtg a cut before the kiddies get out of school and start packin the joint… looks like the shop went out to lunch though.

pork chops are waiting for me at homeee

edit: had three pork chops (probably 12-16 oz of pork), and a cup of rice when i got home

[fr0IVIan]

fucking fat fail

I tried going up my stairs two at a time. my foot caught on the second bound and I landed on my knee. you’d think with my squat and calf raise going up that this wouldn’t happen but noooo…

[SSC]

[quote]fr0IVIan wrote:
fucking fat fail

I tried going up my stairs two at a time. my foot caught on the second bound and I landed on my knee. you’d think with my squat and calf raise going up that this wouldn’t happen but noooo…[/quote]

Lol, dontcha hate that? Did this legitimately sideline you? WHERE’S DA TRAINING?!

[fr0IVIan]

[quote]SSC wrote:

[quote]fr0IVIan wrote:
fucking fat fail

I tried going up my stairs two at a time. my foot caught on the second bound and I landed on my knee. you’d think with my squat and calf raise going up that this wouldn’t happen but noooo…[/quote]

Lol, dontcha hate that? Did this legitimately sideline you? WHERE’S DA TRAINING?![/quote]

lol not really surprising given that I have zero athleticism programmed into my training since last June.. no lunges, jumping, stepups, sprinting or the like. I expect that to change by the end of this diet.

breakfast: 10 eggs (5 whole), 1 bell pepper, a banana and a pear.

CONVENTIONAL DEAD
cycle 3 working max 365
week 3: 275x5, 310x3, 345x1+(4) PR +3 reps
hooo man these were tough.

GM
155x7 -1 rep
1 min rest, fat man rows x10, 1 min rest
145x8
1 min rest, pushups x25, 1 min rest
135x8

BB SHRUGS, no rest
285x10, x10, x10
265x10
245x10

LEG PRESS
5pps x10
1 min rest, 25 pushups, 1 min rest
4pps x12
1 min rest, 25 pushups, 1 min rest
3pps x15

CALF MACHINE SHRUG/LEG CURL SUPERSETS
270x15 x10 x10
255x12
240x12

210x15 x10 x10
195x10
some old lady took the machine while I was doing shrugs. I didn’t feel like barking at her so I did SLDL with 25# plates.
145x10 drop 95x10

WEIGHTED KNEE RAISE/SEATED SOLEUS BIG TOE RAISE
40x10x3
leg raise bw x10
knee raise bw x15

135x11 +1 rep x9 +1 rep x9 +1 rep
115x10 x8

post meal: met up with wifey for lunch and had a Reuben wrap (I think it was pastrami, maybe 8 oz or so), wrap was made with white flour, side of fries and Russian dressing. it was scrumptious. the wrap was lightly toasted so it had a nice crunch to it and it didn’t fall apart. I figured this was all <100g carbs so I took 2 caps MD GDA with it.

the rest of the day will probably have two more meals with 100g protein (either all aneemal or with some Carnivor), veggies and 5 tbsp or so of EVOO.

[fr0IVIan]

no training this weekend. I spent the whole weekend helping my parents move, and ate roughly around the 2000-2500 cal range both days. I also won’t be training this week until Friday, unless I get home from a class early enough on Thursday to do something (probably chest/tris/shoulders).

on the bright side, when we went out Saturday night I got a lot of “dude you got big” comments, arm squeezes and the like from friends and acquaintances I hadnt seen in a while. hopefully by the end of this diet I’ll get “dude you’re huge and ripped”. here’s hoping…

[SSC]

[quote]fr0IVIan wrote:
no training this weekend. I spent the whole weekend helping my parents move, and ate roughly around the 2000-2500 cal range both days. I also won’t be training this week until Friday, unless I get home from a class early enough on Thursday to do something (probably chest/tris/shoulders).

on the bright side, when we went out Saturday night I got a lot of “dude you got big” comments, arm squeezes and the like from friends and acquaintances I hadnt seen in a while. hopefully by the end of this diet I’ll get “dude you’re huge and ripped”. here’s hoping…[/quote]

Bummer man, call it a nice little “de-load” week then, if nothing else. I’m sure it’ll do your body good, especially transitioning into the diet still.

And lol… I’m sure you’ll get good comments, but don’t get disheartened when you hear someone say “Man, you’re looking slender,” or something to that effect. It happens to people bigger than me. Total FML though, haha.