Mavis13's Beast Training

Alright today was day 1 of week 4 Phase II. Im really liking leg days oddly enuff. I use to never work legs until about 4 months ago even then I wasnt working them as much as I am now. So finally got the testicular fortitude to ask a girl at the gym on a date. I got a maybee. Wasnt a no but hey the fact is I did it.

A1) Iso back squats
5sets 8sec holds 385lbs

A2) Back squats
5sets 3reps 325lbs

A3) Jump squats
5sets 6reps 95lbs

B1) Iso deads
5sets 8sec 345lbs

B2) Sumo deads
5sets 2reps 325lbs

B3) Hang cleans
5sets 5reps 145lbs

Its sad in high school I use to hang clean 185lbs and power clean 225lbs. Then again that was 6 years ago.
Just wrote up Phase III tonite

[quote]mavis13 wrote:
Alright today was day 1 of week 4 Phase II. Im really liking leg days oddly enuff. I use to never work legs until about 4 months ago even then I wasnt working them as much as I am now. So finally got the testicular fortitude to ask a girl at the gym on a date. I got a maybee. Wasnt a no but hey the fact is I did it.

A1) Iso back squats
5sets 8sec holds 385lbs

A2) Back squats
5sets 3reps 325lbs

A3) Jump squats
5sets 6reps 95lbs

B1) Iso deads
5sets 8sec 345lbs

B2) Sumo deads
5sets 2reps 325lbs

B3) Hang cleans
5sets 5reps 145lbs

Its sad in high school I use to hang clean 185lbs and power clean 225lbs. Then again that was 6 years ago.
Just wrote up Phase III tonite
[/quote]

I hate your squat…you got two plates on me!

[quote]osterm38 wrote:
mavis13 wrote:
Alright today was day 1 of week 4 Phase II. Im really liking leg days oddly enuff. I use to never work legs until about 4 months ago even then I wasnt working them as much as I am now. So finally got the testicular fortitude to ask a girl at the gym on a date. I got a maybee. Wasnt a no but hey the fact is I did it.

A1) Iso back squats
5sets 8sec holds 385lbs

A2) Back squats
5sets 3reps 325lbs

A3) Jump squats
5sets 6reps 95lbs

B1) Iso deads
5sets 8sec 345lbs

B2) Sumo deads
5sets 2reps 325lbs

B3) Hang cleans
5sets 5reps 145lbs

Its sad in high school I use to hang clean 185lbs and power clean 225lbs. Then again that was 6 years ago.
Just wrote up Phase III tonite

I hate your squat…you got two plates on me![/quote]

Lol youll get there it just takes time.

Today was great. I made my goal weight for bench press. Im stoked. Cant wait to start phase III.

A1) Iso bench press
5sets 8 sec 365lbs

A2) Bench press
5sets 3 reps 305lbs

A3) Speed bench
5sets 6reps 155lbs

B1) Iso seated rows
5sets 8sec 220lbs

B2) Chest supported db rows
5sets 3reps 95lbs

B3) Speed rows
5sets 6 reps 50lbs

The bench felt good I might have been able to pull 1 more rep out for the first 2 sets but the fourth and fifth set the spotter had to touch the bar. He still made me work for it though. Over all Im happy as hell with how Im finnishing off Phase II.

Way to go on making your bench press goal… now you know that you’ve passed that goal you need a new one!

[quote]mpenix wrote:
Way to go on making your bench press goal… now you know that you’ve passed that goal you need a new one![/quote]

Thanks man. Im still stoked as all hell. Im not sure what the next goal is. Phase III is geared more towards looks so I might set a goal along the lines of looking good nekkid.

So had to go in and lift today since tommorrow gyms closed. Of course did lower body but christ Im tired now. Acouple of rants before we start. People who snake the god damn machine your using. SO I leave my training log and bottle of water next to machine one then go do machine two.

Well today I go back to do calf raises and some dude sets it up for him. What the hell man Im still using that. He didnt take kindly to me looking at him while he was lifting.

Same shit happened Tuesday set up my deadlift area with the weight I needed and training log was still there and I went to go take my BCAA and come back some dude striped the weight and was doing shrugs of I walk up and normal response oh were you using this, DUR.

Another thing the crazy squats dude walked in at the same time as me and you know what he did paraded around the locker room mostly nekkid and then got dressed walked around the gym and then left. Why the hell even go to the gym.

Ok so I pushed it today with squats and romanian deads. It felt ok.

A1) Front squats
4sets 4reps 275lbs

A2) Romanian deads
4sets 225lbs

B1) Leg press
4sets 6reps 415lbs

B2)Pull throughs
1set 6reps 170lbs 1set 4reps 200lbs 2sets 5reps 190lbs

C1) Calf raises
4sets 6reps 275lbs

C2) Seated leg curls
4sets 6reps 135lbs

Tried like hell to do 200lbs for pull throughs but the stack weighed more then me and I couldnt seem to not get pulled into the bar lol.

Ok so I was thinking about a new goal while I was at the gym and I want bigger arms. Right now there 15+" unflexed and 16+" flexed I would like to add another inch to those numbers. Of course Im not sure if that will happen by the end of phase III but will see. Today was the last day of phase II and Ill be taking tommorrow off and starting fresh on Tuesday.

A1) Chest supported db rows
4sets 6reps 90lbs

A2) Bench press
4sets 4reps 295lbs

B1) Pull ups
4sets 8reps

B2) Incline db press
4sets 8reps 75lbs

C1) Preacher curls
4sets 6reps 90lbs

C2) Ez bar tricep extensions
4sets 6reps 110lbs

My moms boyfriend sent this to me I kinda thought it was funny but really hope there really isnt a docter out there like this. If so he needs to be kicked in the nuts.

Q: I’ve heard that > cardiovascular exercise can prolong life; is this true?

A:> Your heart is only good for so many beats, and that’s> it… Don’t waste them on exercise. Everything wears> out eventually. Speeding up your heart will not make you> live longer; that’s like saying you can extend the> life of your car by driving it faster. Want to live> longer? Take a nap.

Q: Should I cut down on meat and eat> more fruits and vegetables?

A: You must grasp logistical> efficiencies. What does a cow eat? Hay and corn. And what> are these? Vegetables. So a steak is nothing more than an> efficient mechanism of delivering vegetables to your> system. Need grain? Eat chicken. Beef is also a good source> of field grass (green leafy vegetable). And a pork chop can> give you 100% of your recommended daily allowance of> vegetable products.

Q: Should I reduce my alcohol intake?>

A: No, not at all. Wine is made from fruit. Brandy is> distilled wine, that means they take the water out of the> fruity bit so you get even more of the goodness that way.> Beer is also made out of grain. Bottoms up!

Q: How can I> calculate my body/fat ratio?

A: Well, if you have a body> and you have fat, your ratio is one to one. If you have two> bodies, your ratio is two to one, etc.

Q: What are some of > the advantages of participating in a regular exercise > program?

A: Can’t think of a single one, sorry. My> philosophy is: No Pain…Good!

Q: Aren’t fried foods > bad for you?

A: YOU’RE NOT LISTENING!!! … Foods are > fried these days in vegetable oil. In fact, they’re> permeated in it. How could getting more vegetables be bad> for you?

Q: Will sit-ups help prevent me from getting a> little soft around the middle?

A: Definitely not! When > you exercise a muscle, it gets bigger. You should only be> doing sit-ups if you want a bigger stomach.

Q: Is> chocolate bad for me?

A: Are you crazy? HELLO Cocoa> beans! Another vegetable!!! It’s the best feel-good> food around!

Q: Is swimming good for your figure?

A: If> swimming is good for your figure, explain whales to me.

Q:> Is getting in-shape important for my lifestyle?

A: Hey!> ‘Round’ is a shape! Well, I hope this has cleared> up any misconceptions you may have had about food and > diets. And remember: 'Life should NOT be a journey to> the grave with the intention of arriving safely in an> attractive and well preserved body, but rather to skid in> sideways - Chardonnay in one hand - chocolate in the other> - body thoroughly used up, totally worn out and screaming> ‘WOO HOO, What a Ride!!!’

AND… For those of> you who watch what you eat, here’s the final word on> nutrition and health. It’s a relief to know the truth> after all those conflicting nutritional studies.

  1. The> Japanese eat very little fat And suffer fewer heart> attacks than Americans. 2. The Mexicans eat a lot of fat> And suffer fewer heart attacks than Americans. 3. The> Chinese drink very little red wine And suffer fewer heart> attacks than Americans. 4. The Italians drink a lot of red> wine And suffer fewer heart attacks than Americans. 5. The> Germans drink a lot of beers and eat lots of sausages and> fats And suffer fewer heart attacks than Americans.>

CONCLUSION Eat and drink what you like. Speaking English> is apparently what kills you.

That is a pretty sweet find. My favorite is the body fat ratio: If you have two bodies, the ratio is 2 to 1, haha! CONCLUSION: other variables have been neglected to be mentioned in these arguments (which are most likely a joke anyway).

[quote]osterm38 wrote:
That is a pretty sweet find. My favorite is the body fat ratio: If you have two bodies, the ratio is 2 to 1, haha! CONCLUSION: other variables have been neglected to be mentioned in these arguments (which are most likely a joke anyway).[/quote]

Yeah I dont think its serious. I think the speaking english is what kills you is the funniest lol.

Today was day 1 week 1 of phase III and holy crap I dont think Ive sweat like that in awhile. I did fuck up the wave loading though. I super setted the first 3 set so set 1x7, 1x5, 1x3 I did back to back oppps. It hurt my shoulder a little to hump the weight up to my chest for incline db press. Funny shit for the day I saw a dude wearing a pink tank top at the gym lol. Thats some funny shit almost as good as the dudes who wear the cut off shirts with a big hole down the side all the way to the hip. Cant wait till I get paid friday I need another bottle of Metabolic Drive and HOT-ROX.

A1) Incline db press
1x7 75lbs
1x5 80lbs
1x3 90lbs
1x7 80lbs
1x5 90lbs
1x3 95lbs

A2) Weighted pull ups
1x7 30lbs
1x5 35lbs
1x3 40lbs
1x7 35lbs
1x5 40lbs
1x3 45lbs

B1) Bench press
2x10 275lbs
2x8 285lbs
1x6 295lbs

B2) 1 arm db rows
2x10 90lbs
2x8 95lbs
1x6 100lbs

C1) Pec deck + partials till failure
3x10 115lbs

C2) Straight bar pulldowns double contractions
3x12 110lbs

It all felt great I cant wait to get in for the rest of the week.

Ok starting with another rant. Dudes that eyeball you while your lifting then ask why your doing it that way and proceed to tell you oh that doesnt work and you should do it the way I do. Well sorry to tell you buddy your gonna have to keep shooting my bad looks because I wont do it your cuz obviosly it doesnt work. Your still chubby with no defintion and Im making crazy good progress the way I do it hence why you shoot me dirty looks.

Today was lower body. And I can tell you Im not going to be walking right for a week. I kinda over guessed the weight to use for snatch grip deads on a platform and wow that wasnt good. I do feel great about the rest of the days work.

A1) Front squats
1x7 215lbs
1x5 225lbs
1x3 235lbs
1x7 225lbs
1x5 235lbs
1x3 245lbs

A2) Romanian deads
1x7 225lbs
1x5 235lbs
1x3 245lbs
1x7 235lbs
1x5 245lbs
1x3 255lbs

B1) Close stance snatch platform deads
2x10 225lbs
2x8 225lbs
1x6 235lbs

B2) Walking lunges
2x10 60lbs
2x8 70lbs
1x6 80lbs

C1) Leg press + partials
3x10 285lbs

C2) seated leg curls double contractions
3x10 110lbs

overall this felt great the platform deads and walking lunges are a killer combo. I way over shot the amount I should use for the first 2 sets of platform deads. Well Im tired so its time for bed.

[quote]mavis13 wrote:
Ok starting with another rant. Dudes that eyeball you while your lifting then ask why your doing it that way and proceed to tell you oh that doesnt work and you should do it the way I do. Well sorry to tell you buddy your gonna have to keep shooting my bad looks because I wont do it your cuz obviosly it doesnt work. Your still chubby with no defintion and Im making crazy good progress the way I do it hence why you shoot me dirty looks.

Today was lower body. And I can tell you Im not going to be walking right for a week. I kinda over guessed the weight to use for snatch grip deads on a platform and wow that wasnt good. I do feel great about the rest of the days work.

A1) Front squats
1x7 215lbs
1x5 225lbs
1x3 235lbs
1x7 225lbs
1x5 235lbs
1x3 245lbs

A2) Romanian deads
1x7 225lbs
1x5 235lbs
1x3 245lbs
1x7 235lbs
1x5 245lbs
1x3 255lbs

B1) Close stance snatch platform deads
2x10 225lbs
2x8 225lbs
1x6 235lbs

B2) Walking lunges
2x10 60lbs
2x8 70lbs
1x6 80lbs

C1) Leg press + partials
3x10 285lbs

C2) seated leg curls double contractions
3x10 110lbs

overall this felt great the platform deads and walking lunges are a killer combo. I way over shot the amount I should use for the first 2 sets of platform deads. Well Im tired so its time for bed.[/quote]

Nice, Phase III looks like it will kill me too. I liked snatch-grip deads when I did them in phase I, but close stance on a platform look ridiculous…you’re a beast! (95’s on incline?!)

[quote]osterm38 wrote:
mavis13 wrote:

overall this felt great the platform deads and walking lunges are a killer combo. I way over shot the amount I should use for the first 2 sets of platform deads. Well Im tired so its time for bed.

Nice, Phase III looks like it will kill me too. I liked snatch-grip deads when I did them in phase I, but close stance on a platform look ridiculous…you’re a beast! (95’s on incline?!)[/quote]

Phase III is killer. I dont think Ive sweat this hard in awhile at the gym. snatch grip deads are awesome but on a platform its killer. Next week Ill have to drop the weight to like 215. 95s for incline is nothing compared to another guy close to my size I lift with every once in awhile he does 100lbs with ease. 95s were a pain in the ass to get up to my chest.

Ok one thing that annoys me in the gym. Bent barbells and people who load them up enuff to bend them. Sunday there was a a bench bar bent.

Well today we all saw the guy who did well yeah his bench press weight is remarkable 495lbs on a bar thats rated for 425lbs on top of the fact that he bounces the bar off his chest it bent the fucking bar.

I understand my form is all that great hell whos is perfect but this guys was horriable. Why even lift that much with poor form.

So I figured my legs would be killing me today but nope my ass is killing from the lunges and deads from the platform. My abs hurt like hell too.

Forearms

A) Wrist adduction
Sets: 6
Reps: 12, 10, 8, 6, 6, 15

B1) Preacher wrist curl, inverted angle grip
Sets: 3
Reps: 12 80lbs, 10 90lbs, 15 70lbs

B2) Preacher wrist curl, standard grip
Sets: 3
Reps: 12 90lbs, 10 100lbs, 15 80lbs

C1) Reverse curls, paused, 1 1/2 rep
Sets: 6
Reps: 8 70lbs, 6 80lbs, 6 80lbs, 4 90lbs, 4 90lbs, 15 50lbs

Abs

A1. Forward roll
5-15 reps according to capacity

A2. Plank
60 seconds according to capacity

B1. Cable crunches
6-8 reps

B2. Twisted cable crunches
6-8 reps per side

C1. Accentuated negative swiss ball sit-ups
Max reps in good form

C2. Accentuated negative leg raises (Marties)
Max reps in good form

My abs are still a little sore and it hurts to sit down to take a shit hell to sit period. So while at the gym I decieded I want to compete in something. I thought maybee a lifting competion but then I thought nay Im really not into powerlifting. Then I thought of physique competion ehh Id have to shave or wax I have a lot of body hair and Im not to shure Im into wearing a speedo thing. So Im kinda aiming towards a 10k run or possible a Ironman competion.

Today was arms first time in 2 months since Ive done arms specific. It felt great I really tried to incorprate some of the lifting methods Thibs wrote about in his last four part article especially constant tension and holy shit did I get a great pump in my arms today.

A1) Close grip preacher curl
1x7 70lbs
1x5 80lbs
1x3 90
1x7 80lbs
1x5 90lbs
1x3 100lbs

A2) Close grip bench
1x7 175lbs
1x5 185lbs
1x3 195lbs
1x7 185lbs
1x5 195lbs
1x3 205lbs

B1) Incline db hammer curls
2x10 35lbs
2x8 45lbs
1x6 50lbs

B2) Ez bar tricep extensions
2x10 80lbs
2x8 90lbs
1x6 100lbs

C1) Wide grip preacher + partials at top and bottom
3x10 80lbs (the last set was horrable Id go to do the last half of the movement and ID drop the weight)
C2) Rope cable pressdown double contractions
3x10 140lbs

Today was shoulders and can I say holy shit. I thought HSS-100 shoulders was a intense workout I was wrong. What really hit em good was the db shoulder press followed by upright rows. Then again the cable flies and delt machine combo was killer too. Ohh I forgot to mention I also order The big black book of training secrets also. I want to know every damn thing Thibs knows or atleast half of what he knows. Hell if I knew what I know now back when I was 14,thats when I first started lifting, I would be fucking huge or close to the build I want. Or if I wouldnt have taken 2 years + off lifting and become a drunk. Man I kick myself in the ass some times. Thank god for beautiful girls that light the fire under your ass to start training again. OK enuff with that and on to the work of the day.

A1) Push press
1x7 145lbs
1x5 155lbs
1x3 165lbs
1x7 155lbs
1x5 165lbs
1x3 175lbs

A2) Power shurgs
1x7 315lbs
1x5 335lbs
1x3 355lbs
1x7 335lbs
1x5 355lbs
1x3 365lbs

B1) Seated db press hammer grip
2x10 60lbs
2x8 65lbs
1x6 70lbs

B2) Upright rows
2x10 100lbs
2x8 110lbs
1x6 120lbs

C1) Cable lat raise + partials at top and bottom
3x10 30lbs

C2) Rear delt machine double contractions
3x10 75lbs

[quote]mavis13 wrote:
Thats some funny shit almost as good as the dudes who wear the cut off shirts with a big hole down the side all the way to the hip.[/quote]

You get the comfort of a t-shirt but the breeze of a tank top… you should try it some time! Don’t knock it till you try it!

[quote]YoungBull wrote:
mavis13 wrote:
Thats some funny shit almost as good as the dudes who wear the cut off shirts with a big hole down the side all the way to the hip.

You get the comfort of a t-shirt but the breeze of a tank top… you should try it some time! Don’t knock it till you try it!

[/quote]

I dont get any comfort from wearing a tshirt at the gym. Thats why I wear tank tops.