12/22/17
Life’s been super hectic lately with the holidays coming up. Trainings been less consistent over the last couple weeks. Still managed to get my weight down about 4 lbs this week so hey, progress. Will be getting back into the groove and into the weight room on Sunday. Also about to post my official T-ransformation entry.
Merry Christmas lord humongous
You still out there, bein’ humongous and shit?
Dude, I wish. I’ve lost all my gainzzzz. I broke my ankle during a wilderness rescue a couple weeks ago. I should have still been hitting my upper body, but I’ve been using it as an excuse to drink too much and take it easy over the holidays. For “recovery”. I’m planning on getting back in the gym tomorrow
Damn, dude! That’s brutal, I’m genuinely sorry to hear that, get back on the horse, move that bench and seated press up!
Join me in my pursuit of gains for upper body and one leg!
It honestly wasn’t too bad. Just a minor hairline fracture. I’m gonna see how squats feel today. I’m still pushing for that 950
1/9/18
I’m back Dick heads!
First real training session since my little… incident.
Ankle felt surprisingly strong and stable. The rest of me… not so much. Turns out three weeks of no training and shit diet will turn you into a pussy.
Squats:
135x5
135x10
185x5
225x5
275x5
315x4
365x2
Bench:
Bar x a lot
135x5 all paused
185x5 paused
225x5 first rep paused
255x3
Trap bar farmers carries:
235x100 yds
235x2x50 yds
145x100 yds
Kept rest minimal during this session. Wasn’t sucking wind, but didn’t let myself get comfortable either. Until I got to farmers carries, then I was fuckin sucking wind. Took about 10 minutes just to take the weights back inside cuz I barely knew what was going on lol.
Using this as a “reset workout”. Didn’t push too far, and using it as a base to build on til im fully back in the saddle
That’s awesome man. The rest will come back quickly.
I may have missed it but have you set any goals to hit for 2018 (either strength or physique related)?
Yeah I hope so, it’s a real buzz kill when you make so much progress, than an injury takes you back to square one. Hopefully the rebound isn’t too much of a hassle.
As far as goals,
short term: me and @Despade are in the middle of a challenge to see who can get to a combined squat/DL total of 950. Loser has to do a 20 rep set of squats at 315. I haven’t peaked in lately to see where he’s at, but I’m guessing this injury is gonna fuck me lol.
I have my first PL meet on April 14 and I’d like to weigh in at 242, and be able to realistically hit:
Bench: 315
Squat: 455
DL: 495
Long term:
I’d like to get down to at least 230 by June 1, and by the end of the year be down to 220 for the first time since HS. And be able to hit a 500 squat and a 550 DL (without letting chasing the numbers get in the way of getting unfat)
Ouch. I just did 305 x 20 and it was not a pleasurable experience. Have fun!
That’s awesome man! I JUST signed up for the Canadian Powerlifting League, so now I just need to wait for a meet to come near me. Their opening meet is like a 6hr drive from me (only a couple hrs from the in-laws though) so I was considering making the drive, but haven’t decided yet (it would be March 24).
For the fat loss do you have any attack plans (specific cardio, mostly diet, etc.)? If you are able to drop 20-25lbs and keep your lifts the same or increase them you’ll definitely have a beastly looking physique!
As far as training I’m keeping the same general set up, but cutting down rest times and ending every session with a short finisher. (Carries, prowler, sprints) and slowly adding in longer, steady state cardio as needed.
Diet I’m going back to my old reliable. High protein, low carb, medium fat. The leanest I’ve ever got down to was probably around like 12% and I got there with that set up. Food selection is as simple and basic as possible.
1 whole chicken a day
1-2 servings of fruit
Steamed veggies
Plazma on training days
Eggs/meat/protein powder to fill in protein requirements
Edit: (since I always forget shit)
Refeed as needed. probably once every 2 weeks
1/9/18
Workout # 2
So a couple days ago the heater in our house went out, just when it started getting cold as shit outside. My girlfriend decided it was too cold so her and our son went to go stay across town at her aunts house for a couple days until the heat gets fixed. Me, being the macho asshole I am, decided I wasn’t abandoning my home just because it’s cold so I have the 40 degree house to myself for a few days.
I got so bored today that I decided I was gonna go in a just do the elliptical for like half an hour. This of course turned into a full blown 2-a-day
Front squat ss w/ deadlift
135x5 / 225x5
185x5 / 275x5
225x3 / 335x3
0. / 385x1
0. / 425x1
Grip was killing me from farmers carries earlier
T-bar rows: just counting the plates in these weights
90x20
115x8
Neutral grip lat pull downs: 2 second hold, 3 second eccentric, 2 second stretch
100x8, 5 burnout reps
100x3, 10 second stretch, 8 burnout reps
Elliptical sprints:
15 second sprint, 45 sec cool down x5
Officially spent
Oh god, what have I done to myself. I’ve made a grave miscalculation in my recovery ability
Conditioning… not even once
Not even. It’s the squats, front squats and deadlifts on the first day back from a three week lay off that fucked me. I have no idea what I was thinking. My legs are gonna be noodles tomorrow
Everyone knows that feel lol
1 week lay off and I get sore af too. 2 weeks later consistently back on barely sore after workouts.
It’s strange. You’d think your body could hold onto adaptions longer. Maybe everyone reverts to being a little bitch quick without the weights.
1/10/18
Partner went home sick with the flu so got to go home for a few hours until another guy came in to finish the shift.
Decided to do a little elliptical session. It’s one of those where you can put it on an incline so it’s like elliptical/stair master combo. Went max incline. 5 mins of 15/45 sprints/cooldowns then 15 minutes of sweating my ass off
