stopping in to see how you’re doing, looks like you’re doing fine 
Thanks, Lil Power, you are always welcome here because you are so inspirational.
Welcome.
Nice avi.
[quote]FarmerBrett wrote:
Welcome.
Nice avi.[/quote]
X2
I have to agree it gets to the point.
I need to shut up and apply myself to a few things outside lifting as well.
@ FarmerBrett, bulldog9899, DeadKong:
Thanks for the compliments…definitely a “take no prisoners” attitude is needed for the two girls: 1) Sexy Squats and 2) Dazzling Deadlifts.
Weekly Wrap-Up for Dec 26-30:
Stronglifts’ 5 x 5 -
Monday:
Goblet Box Squats 35
DB Bench Press 40
Pendlay Row (undergrip) 60
Wednesday:
Goblet Squat 55
Push Press 65
Deadlift 65 x 1
Friday:
Goblet Squat 60
DB Bench Press 45
Pendlay Row (undergrip, wide grip overhand, regular grip, close grip, undergrip) 60
Extra: Assisted Parallel Grip Pull-ups, Hip Hinges with cable (love this exercise!)
My trial at Snap Fitness ends tomorrow. Que Sad Music
I will take a week off for healing then join Snap officially the second week.
What plans do you have for New Year’s Day?
P.S. Here’s an awesome compilation of the best 2011 articles…enjoy: The Best of 2011: Articles | DieselSC
Sorry I haven’t been around, Friends.
Alot going on…haven’t stopped training in fact…I’m debating about starting a new log with all the new things I am learning. I may even (whispers) show videos of my lifts and pictures of who I am. Shhh…don’t tell anybody, k?
:-p
Look for me to post soon once all of this craziness slows down or start a new log. What do you think? Start a new log or keep this one?
[quote]Kairiki wrote:
Look for me to post soon once all of this craziness slows down or start a new log. What do you think? Start a new log or keep this one?[/quote]
No reason to start a new log.
Hi…sorry for the long hiatus…a lot has been going on…next week will be my deload week so let me update you on what has happened.
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After a thirty day trial with Snap Fitness, I finally joined Snap Fitness in my area on a month to month basis. Because I started new insurance, the insurance company gives 5% off membership. By God’s grace, the manager was even able to do better and offer 10% off! Wow!
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Progression has been steady since Dec 2011. My final stats for my 5 x 5 workout looked like this:
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Goblet Squat - 95 lbs (new PR)
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Push Press - 85 lbs
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Deadlifts - 85 lbs
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Chest Machine Press - 65 lbs
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Yates Row - 80 lbs
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Got a chance to check out the book The Four Hour Body by Timothy Ferriss…at first I thought this book would be full of hype. Instead, I was pleasantly surprised to find the book throughly researched and chapters on how to effectively hack the body. I have applied his chapter on Pre-Hab exercises to my workouts which include Chop n’ Lifts, Turkish Get-Ups, and Single Leg Deadlifts. I also have add Kettlebell Swings to the mix as well to formulate a more powerful posterior chain. His book also help me to focus on the goal to gain 20 pounds of muscle. By the way, have you read the book?
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Nutrition wise, I am using Jay Robb’s protein powder after workouts mixed with whole milk and one banana. I have started to take more fish oils and drinking more whole milk to pack on size. Currently, I am 165.2 (up from my last weigh in of 163.2 on Dec. 23, 2011). Also, started to include one splurge Saturday to keep my sanity in check from all the clean eating I do throughout the week.
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Bodyfat wise, I am a fluffy 20% yet I am not too concerned about this factor right now.
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Also, taking the time to learn from the masters such as Dan John (reading his book “Never Let Go”…it’s…different), Nick Tumminello, Brett Contreras, and Charles Poliquin.
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Debating whether to go full-on with the Occam’s Protocol I from The Four Hour Body after deload week or stay with 5 x 5. I will max on goblet squat at 100 pd dumbbell. Snap Fitness doesn’t have a power rack. I was thinking Bulgarian squats or more Deadlifts to continue to explode my mass goals. Any suggestions?
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Seriously considering kre-alkalyn as a supplement of choice along with glutamine, argine, BCAAs.
Thanks for stopping by.
This week is deload week! Thank you, Jesus! LOL
If you don’t know the benefits of deloading, check out this link here: http://bit.ly/yT4aoe
After raiding Wendy’s fast food on my Splurge Week, I am back to sanity now.
Monday, Wednesday, and Friday will feature the following:
Simple Full Body, Bodyweight Deload Session
1a) Push-ups
1b) Supinated Pull-ups
1c) Inverted Rows
1d) Light squats (Oly Style with bar overhead)
1e) Face Pulls
1f) Dips
1g) Resisted Forward Treadmill Walking*
1h) Resisted Backward Treadmill Walking
Repeat two-three times
- Cool trick ? keep treadmill turned off, it becomes an instant simulated sled dragging session!
Next Monday, Lord willing, will be 100 lbs Goblet Squat. Then I need to decide where to take my legs next (Bulgarian land or leg press…grrr…).
Following Dan John’s advice - “If it is important, do it everyday…”
I went to do 3 sets of 9 supinated pull-ups then left the gym…reading also more about Charles Polinquin’s principles and I am amazed what I have been learning from him.
Finished this week strong on Deloads…looking forward to getting back to touching the iron again…Lord willing, next week is 100 pound goblet squats! RAWR!
I’ve never understood the fascination with Polinquin. Years ago I bought one of his books, not knowing who he was. Half the book was a rant against a rival trainer, the other half was a jumble filled with errors and inconsistencies. For example, he raged against Smith machines, yet gave a program with Smith machine exercises, that sort of thing. I tossed the book off at Half Price, not impressed.
Cav, I can understand that…the need for consistencies is important in any program…I just suck the meat off the bones of information and spit out the rest.
Stopping in to see how things are going.
It’s fun to be creative with limited weights, the gym at the office fortunately has a couple of Oly bars and plates to go with them.
And I’m the only one who uses the dip bars, lol.
Good luck with the goblets this week!
@2Busy: LOL…many would not dare use the dip bar because they are afraid of injuries. Good job in being the warrior you are and deciding to do it anyway.
And thanks for stopping by, you are always welcome here.
Aloooha Kairiki,
Mahalo for stopping by and the support. I look forward to following your progress as well.
A hui ho.
Tunya
Maniac Monday is over and by God’s grace, I set a new PR record!
100 Pound Goblet Squats!
At first I didn’t think I would be able to do them because there was an old skool cat hogging both 100 pound dumbbells. I was royally ticked because he would lift then chat with his friends. Focus, already, will ya?!
Grumbling and murmuring, I slinked off to the machine leg press and started to work out. I thought to myself, “Be like water…” I began my warm up (50 lbs), (55 lbs) then work set (100 lbs). Too easy. I went up to 160 lbs using a 505 tempo.
Suddenly, I looked over and saw…the 100 pounds DB were free!
I went to weight, got the 50 DB, 55 DB, and the 100.
I supposedly filmed the first set yet forgot to save the vid! FAIL!
I grabbed another jaw jabber (those who work out then hang around jacking their jaws) and asked him to film my last set.
So 100 pd DB goblet squats 5 x 5 (pause at the bottom). (3 min rest) - Boom. Done!
Other exercises that I completed:
Incline DB Press 55 lbs - 5 x 5 (402 TUT)
One Arm Arc DB Row 15 lbs - 12 reps (laugh at my puny weight yet this exercise is brutal on stabilizer muscles)
Afterwards, I slammed down a Jay Robb protein powder with whole milk and two caps of Testojack.
Snap Fitness’ gym only have up to 100 pounds in DB so the next game plan is Zercher Squats to continue growth in the legs.
Thanks for stopping by and all of your support!
P.S. Have you ever done Zerchers? What is your opinion of them?
P.S.S. Below is a better Youtube video since the above makes me look like I am in a Charlie Chaplin movie. LOL
Congrats ace homey I am truly impressed! that is a milestone… now if you could only get the lid off the jar…
100 lb goblet squats is legit…congrats