[quote]VikingsAD28 wrote:
I am pretty sure that mirin’ is one of the only words in your vocabulary. I can’t wait until you are a doctor telling people you are mirin’ their blood pressure.[/quote]
Hahaha it’s so versatile! I have my friends saying it out here at OU.
DA CHAMP IS HERE.
[quote]bugeishaAD wrote:
DA CHAMP IS HERE.[/quote]
foam rolling is where its at. Thanks for the PL tips Champ.
Monday, October 3rd, 2011
Chest/Shoulders/Triceps
Standing Shoulder Horn/External Rotations:
5 X 3 X 15
Bench:
Bar X 8
135 X 6
185 X 5 @ 75%
210 X 3 @ 85%
235 X 3 @ 95%
Close-grip Bench:
165 X 10
170 X 10
175 X 6
180 X 6
Low Incline Dumbbell Flies:
30’s X 5 X 12
DC Chest Stretch: 45’s for 1:00
BONEZ217 Raises:
30 X 2 X 15
40 X 2 X 12
Band Pull-aparts:
Purple X 4 X 25
DH Shoulder Stretch: BW for 45 seconds
Cordova Extensions:
50 X 4 X 15
Dumbbell Skullcrushers:
30’s X 2 X 8
30’s X 7
30’s X 6
DC Triceps Stretch: 30’s for 1:30
Flat bench wasn’t as awesome as I would have liked but I made good progress elsewhere on the day. I’ll change up rep schemes for shoulders. Sometimes it sucks lifting at the Huff because it gets very, very crowded. Triceps got slowed down because of this. Oh, and another training partner bites the dust!
I’ve been having issues lately with being a little afraid of getting fat while gaining weight. I know I shouldn’t be, because I’ve been heavier than this while also being leaner. However, it’s an awesome and reassuring feeling to wake up looking as good as usual when you’re gaining. That’s why I like to take frequent pictures to make sure I’m staying on course. I would definitely say I am =)
[quote]gregron wrote:
[quote]bugeishaAD wrote:
DA CHAMP IS HERE.[/quote]
foam rolling is where its at. Thanks for the PL tips Champ.[/quote]
You two are just adorable. No problem gregron. Sweet song.
[quote]165StateChamp wrote:
I’ve been having issues lately with being a little afraid of getting fat while gaining weight. I know I shouldn’t be, because I’ve been heavier than this while also being leaner. However, it’s an awesome and reassuring feeling to wake up looking as good as usual when you’re gaining. That’s why I like to take frequent pictures to make sure I’m staying on course. I would definitely say I am =)[/quote]
Don’t worry about it. I am not saying to fall into the dumbass idea that you can gain 50 lbs and just just diet it off later like its no big deal. But as long as you keep your weight in check it doesn’t take very long to diet off 5 or even 20 lbs of fat if you realize you got a little carried away. I am not as lean as you but lately my weight has climbed a little faster than I like so I am just going to clean up my diet for a few weeks and drop back down about 5 lbs.
Just stay within reason and you will be fine, you look better than 90% of Americans. If you want to make great progress you can’t constantly be worrying about every inch of every ab showing at all times.
[quote]VikingsAD28 wrote:
[quote]165StateChamp wrote:
I’ve been having issues lately with being a little afraid of getting fat while gaining weight. I know I shouldn’t be, because I’ve been heavier than this while also being leaner. However, it’s an awesome and reassuring feeling to wake up looking as good as usual when you’re gaining. That’s why I like to take frequent pictures to make sure I’m staying on course. I would definitely say I am =)[/quote]
Don’t worry about it. I am not saying to fall into the dumbass idea that you can gain 50 lbs and just just diet it off later like its no big deal. But as long as you keep your weight in check it doesn’t take very long to diet off 5 or even 20 lbs of fat if you realize you got a little carried away. I am not as lean as you but lately my weight has climbed a little faster than I like so I am just going to clean up my diet for a few weeks and drop back down about 5 lbs.
Just stay within reason and you will be fine, you look better than 90% of Americans. If you want to make great progress you can’t constantly be worrying about every inch of every ab showing at all times.[/quote]
Second this, man! And if I’m remembering right, you’re making a lot of MDD/Meadows/If-type choices, right? That should help be a godsend for avoiding getting fat. Plus, you’re a smart dude. You can definitely gain weight while keeping fat mostly at bay, just gotta keep yourself in check! You’ll be alright man. 8)
On a side note, interesting rep scheme ya got there with the close-gripping. Is that like, a reverse-pyramid type of thing? Never really seen it done that way (or have done it that way myself,) would ya care to elaborate on the rationale? Thanks!
Damn you, you got 1 rep up on me on flat bench! haha.
5/3/1’ing incline? might have to try that in a couple weeks, I’m still not entirely used to hte lift yet.
Gotta get my back rehabbed so I’m back in the game on deads too. 405x5 is solid.
Keep doing work, man.
Tuesday, October 4th, 2011
Back/Biceps
Conventional Deadlift:
135 X 5
225 X 5
315 X 5
365 X 5
415 X 5
HS Seated Rows:
2pps X 10
25+2pps X 10
3pps X 10
10+3pps X 10
Lat Pulldown:
100 X 10
110 X 10
120 X 10
130 X 10
140 X 8
Seated Cable Low Row:
100 X 10
120 X 10
140 X 10
150 X 8
1-Arm Pulldown:
60 X 4 X 10
Straight Arm Pulldown:
60 X 2 X 20
70 X 2 X 20
Band Lat Stretch: Green for 1:30
Incline Dumbbell Curls:
25’s X 10
30’s X 10
35’s X 5
Rope Hammer Curls:
90 X 4 X 10
DC Biceps Stretch: 30’s for 1:30
Trained with my buddy Rich today. He is like the poor man’s Babyslayer. He really liked what we did and he even took video of my deadlifts. Whoo! lol. I’ll see what I can do about getting him to email them to me and having them posted. The quality is sick.
[quote]VikingsAD28 wrote:
[quote]165StateChamp wrote:
I’ve been having issues lately with being a little afraid of getting fat while gaining weight. I know I shouldn’t be, because I’ve been heavier than this while also being leaner. However, it’s an awesome and reassuring feeling to wake up looking as good as usual when you’re gaining. That’s why I like to take frequent pictures to make sure I’m staying on course. I would definitely say I am =)[/quote]
Don’t worry about it. I am not saying to fall into the dumbass idea that you can gain 50 lbs and just just diet it off later like its no big deal. But as long as you keep your weight in check it doesn’t take very long to diet off 5 or even 20 lbs of fat if you realize you got a little carried away. I am not as lean as you but lately my weight has climbed a little faster than I like so I am just going to clean up my diet for a few weeks and drop back down about 5 lbs.
Just stay within reason and you will be fine, you look better than 90% of Americans. If you want to make great progress you can’t constantly be worrying about every inch of every ab showing at all times.[/quote]
How heavy are you now and what are you going to be doing? I don’t have an issue with dieting down but the mark of ‘doing it right’ and having ‘good genetics’ is being able to stay lean while gaining and by golly I am going to bust my ass to meet that criteria. lol. I’m not really worried about my abs, they’ve already got a bit of water/whatever on them but the progress I’m making is justifying it.
[quote]SSC wrote:
Second this, man! And if I’m remembering right, you’re making a lot of MDD/Meadows/If-type choices, right? That should help be a godsend for avoiding getting fat. Plus, you’re a smart dude. You can definitely gain weight while keeping fat mostly at bay, just gotta keep yourself in check! You’ll be alright man. 8)
On a side note, interesting rep scheme ya got there with the close-gripping. Is that like, a reverse-pyramid type of thing? Never really seen it done that way (or have done it that way myself,) would ya care to elaborate on the rationale? Thanks![/quote]
Haha no, my food choices are far from MDD. I don’t have the money for it or the kitchen supplies. Honestly, the only reason I’m doing IF is because I’m broke and living in the dorms and using a meal plan. My diet consists of Chinese food (white rice, chicken, shrimp, broccoli, cashews), Chick-fil-A sandwiches, turkey sandwiches, bananas, burger patties, pineapple, salad, peanut butter, cottage cheese, Poptarts, Dannon Activias and whey protein powder. I am living it up! lol. Need a job bad.
Ummm, not sure what you mean by reverse-pyramid. I’m just going down in reps and up in weight, thought that was a pretty typical pyramid? lol. I just stay with a rep scheme as long as I can make linear progression with it and then I drop the weight down slightly and change the scheme. I’m doing well right now but next stop will be 4 X 10, 8, 6, 6.
[quote]Blaze_108 wrote:
Damn you, you got 1 rep up on me on flat bench! haha.
5/3/1’ing incline? might have to try that in a couple weeks, I’m still not entirely used to hte lift yet.
Gotta get my back rehabbed so I’m back in the game on deads too. 405x5 is solid.
Keep doing work, man.[/quote]
Haha yeah man, it wasn’t that pretty but it’s going up. We still on for that 315 race? I like 5/3/1 for incline and have been making steady progress on it. I’m sure you still have quicker gains to make though. Take care of the back man, I’ve been struggling with it for years.
[quote]parsley wrote:
Speaking of activia, didn’t i see you on their new ad campaign?[/quote]
Lol, as long as I’m not that short-haired bull dyke looking chick who I’ve seen doing it, that’s fine. How’s things with the hernia?
[quote]165StateChamp wrote:
[quote]parsley wrote:
Speaking of activia, didn’t i see you on their new ad campaign?[/quote]
Lol, as long as I’m not that short-haired bull dyke looking chick who I’ve seen doing it, that’s fine. How’s things with the hernia?[/quote]
THATS A CHICK??!!
Nice lifting Champ… your DL numbers seem to be skyrocketing lately… what are you taking and how do I get some? lolol
Great job my friend
[quote]gregron wrote:
Nice lifting Champ… your DL numbers seem to be skyrocketing lately… what are you taking and how do I get some? lolol
Great job my friend[/quote]
Haha this is literally all just me retracing old progress. I think my PR has been 435 or 440 for 5 on deads so once I surpass that we’ll see how the progress comes.
Thanks though =)
[quote]165StateChamp wrote:
[quote]SSC wrote:
Second this, man! And if I’m remembering right, you’re making a lot of MDD/Meadows/If-type choices, right? That should help be a godsend for avoiding getting fat. Plus, you’re a smart dude. You can definitely gain weight while keeping fat mostly at bay, just gotta keep yourself in check! You’ll be alright man. 8)
On a side note, interesting rep scheme ya got there with the close-gripping. Is that like, a reverse-pyramid type of thing? Never really seen it done that way (or have done it that way myself,) would ya care to elaborate on the rationale? Thanks![/quote]
Haha no, my food choices are far from MDD. I don’t have the money for it or the kitchen supplies. Honestly, the only reason I’m doing IF is because I’m broke and living in the dorms and using a meal plan. My diet consists of Chinese food (white rice, chicken, shrimp, broccoli, cashews), Chick-fil-A sandwiches, turkey sandwiches, bananas, burger patties, pineapple, salad, peanut butter, cottage cheese, Poptarts, Dannon Activias and whey protein powder. I am living it up! lol. Need a job bad. [/quote]
Ah, I gotcha! Lol, for sure. If you CAN get by without having a job, might as well. I love the meal plans, I’m guessing it’s unlimited food once you’re in the caf? I knew a few smaller schools some friends went to where you got “meal tickets” and could only choose like a designated amount of food. FUCK THAT.
Lol, damn, maybe I’m just out of the loop. I guess there’s a bunch of ways to skin a cat though, for sure. I’m usually use to going lighter as the set goes on with higher reps towards the end, haha. Maybe I’ll give that style a shot sometime semi-consistently, though.
Wednesday, October 5th, 2011
Fasted Morning Cardio/Stretching
3.1 MPH @ 3.0 Incline for 35 minutes
10 rolls each
Vastus lateralis L/R
IT band L/R
Vastus medialis L/R
Adductors L/R
Rectus femoris L/R
Glutes L/R
Low/Mid/Upper back
Touch-toes Hamstring Stretch: 75 seconds
Raised leg Hamstring Stretch: 60 seconds
Band Hamstring Stretch L/R: 60 seconds
Band Groin Stretch L/R: 60 seconds
Lunge Stretch L/R: 60 seconds
Quad/Psoas Stretch L/R: 30 seconds
Band Shoulder Stretch: 20 times
BW of 185.6 lbs. I have a big job interview today that I’m really excited for, I hope it goes well. I’ll be heading to Dallas for OU/TX weekend tomorrow night so whether I get a shoulders session in is questionable. I will not be training Friday or Saturday and I will most likely be eating and drinking complete crap. It’ll be a great weekend though!
[quote]SSC wrote:
[quote]165StateChamp wrote:
[quote]SSC wrote:
Second this, man! And if I’m remembering right, you’re making a lot of MDD/Meadows/If-type choices, right? That should help be a godsend for avoiding getting fat. Plus, you’re a smart dude. You can definitely gain weight while keeping fat mostly at bay, just gotta keep yourself in check! You’ll be alright man. 8)
On a side note, interesting rep scheme ya got there with the close-gripping. Is that like, a reverse-pyramid type of thing? Never really seen it done that way (or have done it that way myself,) would ya care to elaborate on the rationale? Thanks![/quote]
Haha no, my food choices are far from MDD. I don’t have the money for it or the kitchen supplies. Honestly, the only reason I’m doing IF is because I’m broke and living in the dorms and using a meal plan. My diet consists of Chinese food (white rice, chicken, shrimp, broccoli, cashews), Chick-fil-A sandwiches, turkey sandwiches, bananas, burger patties, pineapple, salad, peanut butter, cottage cheese, Poptarts, Dannon Activias and whey protein powder. I am living it up! lol. Need a job bad. [/quote]
Ah, I gotcha! Lol, for sure. If you CAN get by without having a job, might as well. I love the meal plans, I’m guessing it’s unlimited food once you’re in the caf? I knew a few smaller schools some friends went to where you got “meal tickets” and could only choose like a designated amount of food. FUCK THAT.
Lol, damn, maybe I’m just out of the loop. I guess there’s a bunch of ways to skin a cat though, for sure. I’m usually use to going lighter as the set goes on with higher reps towards the end, haha. Maybe I’ll give that style a shot sometime semi-consistently, though.[/quote]
Yeah, it’s unlimited once I get in. Fourteen meals a week. It’s actually pretty decent food too, from my perspective at least. lol. I would hate meal tickets. They overcharge you for everything, might as well let you eat your fill.
Yeah, give linear progression a shot man. I think people underestimate how far they can get with it.
