looking like a warrior
[quote]Spidey22 wrote:
Damn dude, you’re a lot denser then I thought. And quite lean. Do you do any cardio, or are you just pretty knowledgeable of your body at this point and know what macros work for you?[/quote]
Ha, thanks man. Glad to surprise. I don’t do any cardio at this point and haven’t since mid-January though I would like to put some back in for cardiovascular reasons. I work a fairly physical job twice a week though and I walk around campus a fair bit. Intermittent fasting helps as well. I also have fairly decent genetics in regard to how I look when bulking. I store fat well and always pinch pretty thin in the ‘mirror areas’.
Almost everything I eat is healthy ‘IIFYM’ food but I try to push carbs as high as possible on training days and minimize but not eliminate them on off-days. Lately, I’ve been ‘eating whatever’ on off-days but that hasn’t really seemed to have a negative effect on me, quite the opposite in fact.
[quote]bugeishaAD wrote:
mirin a little bit. ;)[/quote]
Thanks babycakes. Can we be friends again? Plz don’t be soniamdisappoint.jpeg anymore.
[quote]spar4tee wrote:
looking like a warrior[/quote]
Thanks brobro. I take it you mean the facial hair. Got a comment about ‘looking like a Spartan’ the other day. I giggled.
Friday, March 16th, 2012
Shoulders/Calves/Abs
BB Incline:
Bar X 8
135 X 3
170 X 5 @ 75%
190 X 3 @ 85%
215 X 1 @ 95%
Machine Lateral Raises:
80 X 15
95 X 10
110 X 10
125 X 10
140 X 7
Machine Rear Delts:
35 X 15
50 X 10
65 X 10
80 X 10
95 X 10
Band Pullaparts:
Purple X 5 X 30
BTB Smith Shrugs:
135 X 10
225 X 10
315 X 2 X 6
Standing Abs:
90 X 4 X 30
This was probably my worst gym day in months. Left shoulder was killing me and lack of sleep trashed the session. I should have gotten at least 4+ on the inclines. I failed on the second. No matter, I will kill it next session. I’m going to throw back in some prehab work.
Oh lack of sleep trashed your session? Go figure. 
I bet you should be spending more time warming up your shoulders and RC than you are currently.
Please teach me how to be jacked, tanned, and ripped.
[quote]bugeishaAD wrote:
Oh lack of sleep trashed your session? Go figure.
I bet you should be spending more time warming up your shoulders and RC than you are currently.[/quote]
Lol, yeah, all the Angie-time caught up to me.
Definitely going to be doing some RC work as I’m currently doing none.
[quote]austin_bicep wrote:
Please teach me how to be jacked, tanned, and ripped.[/quote]
Ha please don’t make fun of me in your very first post in my new log.
Thanks bro, I’ve been creeping your log, just FYI.
I hopped off the scale my first morning back in Omaha and weighed in at a dehydrated, undertrained and underfed 192.8 lbs. I’d say I’m a fair bit leaner than when I left here in January. I think I’ve put on about 2-3 lbs while getting leaner and stronger these past eight weeks. In my opinion, those are awesome gains. I even sent a picture from that morning to bugeishaAD and he told me it was the best I’d ever looked. My heart was warmed
I’ve got three doctor’s appointments over the next two days and I was contemplating not training. The itch is too strong though. lol. I’m going to take it easy on the meal timing and stuff of that sort and just lift hard and put down good food this week. It’ll be good to relax a little bit.
[quote]165StateChamp wrote:
back in Omaha [/quote]
Sex?
[quote]VikingsAD28 wrote:
[quote]165StateChamp wrote:
back in Omaha [/quote]
Sex?[/quote]
If you want. I have a venereal disease you might not want though. Sext me, I lost my contacts and need numbers.
Monday, March 19th, 2012
Chest/Shoulders/Triceps
Bench:
Bar X 8
135 X 8
205 X 5 @ 75%
235 X 3 @ 85%
260 X 4 @ 95%
Reverse-grip Bench:
190 X 2 X 8
195 X 2 X 6
Dips:
20+BW X 10
30+BW X 8
40+BW X 6
55+BW X 4
Seated Rear Delt Raises:
40’s X 4 X 10
Seated Lateral Raises:
40’s X 4 X 10
Cordova Extensions:
45 X 4 X 15
Cambered Bar Pushdowns:
90 X 10
100 X 10
110 X 10
120 X 10
Things went pretty well. Bench felt strong and shoulder felt good. Doctor appointments were encouraging as well.
Tuesday, March 20th, 2012
Back/Biceps
Conventional Deadlift:
135 X 5
225 X 5
315 X 3
365 X 5 @ 75%
410 X 3 @ 85%
460 X 1 @ 95%
Barbell Rows:
135 X 10
185 X 10
205 X 10
215 X 10
Incline Dumbbell Rows:
80’s X 4 X 6
Underhand Lat Pulldowns:
112.5 X 10
125 X 10
137.5 X 10
150 X 10
Face-away Pulldowns:
75 X 4 X 10
Barbell Curls:
65 X 10
70 X 10
75 X 10
80 X 7
Overhead Cable Curls:
25 X 10
37.5 X 2 X 10
50 X 10
Pretty shitty day in the gym which always seems to be the case when I lift at UNO. My bodyweight is a little low and deadlift speed sucked. I need to eat more.
I wish I could have been there to show you how to deadlift.
Thursday, March 22nd, 2012
Shoulders/Calves/Abs
RC Work
BB Incline:
Bar X 8
135 X 3
170 X 5 @ 75%
190 X 3 @ 85%
215 X 5 @ 95%
DB Lateral Raises:
25’s X 15
35’s X 10
40’s X 10
45’s X 10
50’s X 8
Bentover Rear Delt Raises:
30’s X 15
40’s X 10
45’s X 10
50’s X 10
55’s X 6
Band Pullaparts:
Purple X 5 X 30
BB Shrugs:
135 X 10
225 X 10
315 X 10
365 X 6
Standing Abs:
100 X 4 X 30
Great day! I came back and attacked the session I did terrible on last week. Where I did 1 rep before, I did 5 reps today. A lot of turmoil in my personal life right now and this is helping me relieve that stress.
[quote]VikingsAD28 wrote:
I wish I could have been there to show you how to deadlift.[/quote]
I do too. Your Kracl friend was there box squatting. Who do you think is stronger, him or Lokey?
[quote]165StateChamp wrote:
[quote]VikingsAD28 wrote:
I wish I could have been there to show you how to deadlift.[/quote]
I do too. Your Kracl friend was there box squatting. Who do you think is stronger, him or Lokey?[/quote]
Yeah he is a beast at box squatting and a really cool dude. I have never seen Lokey really push himself with anything heavy but I have seen Kracl squat 600+ to a bench, bench 350+, and deadlift 500 for reps. He said he’s looking at a strongman competition this summer.
Friday, March 23rd, 2012
Legs
Front Squat:
135 X 5
220 X 5 @ 65%
250 X 5 @ 75%
285 X 5 @ 85%
Barbell RDL’s:
135 X 8
225 X 8
275 X 8
340 X 8
RFE Split Squats:
35’s X 2 X 12
1-Leg Standing Leg Curls:
40 X 10
Fronts and RDL’s went pretty awesome but I think I had some type of blood sugar issue because after that I just went completely nauseous and wound up puking. Training on a shake and a Poptart without BCAA’s normally doesn’t go well for me on leg days. I’m not too bummed. I did what I needed to on the big lifts.
[quote]VikingsAD28 wrote:
[quote]165StateChamp wrote:
[quote]VikingsAD28 wrote:
I wish I could have been there to show you how to deadlift.[/quote]
I do too. Your Kracl friend was there box squatting. Who do you think is stronger, him or Lokey?[/quote]
Yeah he is a beast at box squatting and a really cool dude. I have never seen Lokey really push himself with anything heavy but I have seen Kracl squat 600+ to a bench, bench 350+, and deadlift 500 for reps. He said he’s looking at a strongman competition this summer.[/quote]
Lol, yeah, Lokey’s been on a deload for the past two years, it’s pretty funny. I have zero doubt he could still out free squat and out pull Kracl though. Kracl should get Lokey to do strongman with him.
Saturday, March 24th, 2012
Arms/Abs
RC Work
CG Bench Press:
135 X 10
185 X 8
205 X 6
215 X 6
Alternating DB Curls:
25’s X 10
35’s X 8
40’s X 6
45’s X 6
Incline DB Extensions:
25’s X 2 X 10
30’s X 2 X 8
Preacher Hammer Curls:
30’s X 12
35’s X 12
40’s X 2 X 8
V-Bar Pushdowns:
90 X 10
110 X 10
130 X 10
150 X 10
BB Drag Curls:
60 X 2 X 10
65 X 2 X 10
Pretty good workout. I haven’t really done an arms day in almost a month so this was much needed. I’ll stick with this and keep progressing.
Monday, March 26th, 2012
Chest/Shoulders/Triceps
RC Work
Bench:
Bar X 8
135 X 8
180 X 5 @ 65%
210 X 5 @ 75%
240 X 9 @ 85%
Reverse-grip Bench:
195 X 2 X 8
200 X 2 X 6
Dips:
20+BW X 10
30+BW X 8
40+BW X 6
60+BW X 4
Seated Rear Delt Raises:
40’s X 4 X 12
Seated Lateral Raises:
40’s X 4 X 10
Cordova Extensions:
50 X 4 X 15
Straight Bar Pushdowns:
120 X 10
140 X 10
150 X 10
160 X 10
Pretty awesome day. Benching was strong and my shoulders felt decent. They’ve been really bothering me doing every day activities. I like where things are going.
Damn it man, slow down. If you start benching over 300 I won’t have anything left to hold over you.
[quote]165StateChamp wrote:
Pretty awesome day. Benching was strong and my shoulders felt decent. They’ve been really bothering me doing every day activities. I like where things are going. [/quote]
Well, you should. You’re killing it every workout, despite any aches or pains. I do wish 5/3/1 was as successful for me as it was for you. Bah. W/e w/e some kind of excuse about my lower back I don’t care blah.
Prick.