I don’t see how you have the energy to do that intense of a workout with only consuming 1800-2000 calories a day?. Are you dropping body fat at a good rate?
[quote]jeremymoore82 wrote:
I don’t see how you have the energy to do that intense of a workout with only consuming 1800-2000 calories a day?. Are you dropping body fat at a good rate?[/quote]
I do take HOT-ROX which is a great pick up. Also the calorie intake isnt that much of deficit my maintnece intake is 2200-2400cals. This week Im actually dropping it down to 1700-1900cals.
As for the body fat I havent had it tested latly but I have noticed the veins in my calfs are more visable along with new veins poping out in my arms while Im lifting. Next week Ill post the new body fat % next week will be week 4 so ill post new mesurements too.
As for energy level its fine. In fact Im goin rock climbing.
Today was great. Other then being hounded by the crossfit people about gettin in their cage. The only reason Id go in there is for the hot chicks. Which are now under the cardio bunny category which means fair game on the ogling.
Back
A1) Weighted pull ups
8x10 25lbs
A2) Machine rows
10x10 192lbs
B1) Bent over rows
5x5 235lbs
B2) Cable rows
5x5 180lbs
Arms
A1) Hammer curls
5x10 40lbs 5x10 45lbs
A2) Incline skull crushes
10x10 80lbs
B1) Barbell curls
5x5 90lbs
B2) Rope extensions
5x5 170lbs
C1) Zottmen curls
4x18 20lbs
C2) Decline db extensions
4x20 75lbs
Abs for babehounds 6 circuits
Got to the gym a little later then normal. Had a 5:30 appointment only because the other lady therapist called in with womenly downstairs problems. Ok so I understand women have that monthly downstairs thing but why do they seem to call out of work sick because of it? I mean what do guys get to call out with once a month? I guess we could say are balls hurt. Oh well its friday so I really dont care and I made money instead of her so ha. Plus Im sure its a lame excuss for her because last friday she called in saying she was having emotional issues.
Chest
A1) Incline press
4x20 145lbs
A2) Flies
4x21 30lbs
B) Decline bench
4x18 145lbs
C) Bench press
1-10reps 315lbs - 155lbs
Shoulders
A1) Front raises
4x20 25lbs
A2) Seated db press
4x20 20lbs
B) Cable lat raise
4mini sets 16reps
Legs
A1) Sumo deads
4x16 155lbs
A2) Step ups
4x20 25lbs
B1) Leg curls
4x16 90lbs
B2) Standing calf raises
4x18 185lbs
I was just goin through some stuff on my computer and found this. Man I forgot how inspiring this is. I had just about the same introducion into weightlifting only it was because I wouldnt play football and the coach/weightlifting teacher saw how competitive I was in the weight room so thats were he pushed me the most. He was a good teacher. Anyway I thought Id share this with everyone. Ohh and I did read the full version of this article in one of his books and its better then this one but none the less very inspiring
IRON, from Details Magazine
By Henry Rollins
I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.
Completely.
When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me “garbage can” and telling me I’d be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn’t run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.
I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn’t going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you’ll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn’t think much of them either.
Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class.Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn’t even drag them to my mom’s car. An attendant laughed at me as he put them on a dolly.
Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn’t looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn’t want to blow it. I went home that night and started right in.
Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn’t know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.
Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn’t say shit to me.
It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn’t want to come off the mat, it’s the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn’t teach you anything. That’s the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.
It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.
I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn’t ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you’re not prepared to and the Iron will teach you a little lesson in restraint and self-control.
I have never met a truly strong person who didn’t have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone’s shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr.Pepperman.
Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.
Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body. Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn’t see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.
I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you’re made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it’s some kind of miracle if you’re not insane. People have become separated from their bodies. They are no longer whole. I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.
Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.
The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.
The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
Alright today was a long day and Im pooped so Im cutting straight to the chase. I will mention I think the new lady manager of the gym has the hots for me but who knows it might just be my imagination.
Back
A1) Lat pulldowns
4x20 125lbs
A2) Bentover db rows
4x21 65lbs
B1) Machine rows
4x18 130lbs
B2) 1arm db rows
4x16 65lbs
Arms
A1) Preacher curls
4x20 60lbs
A2) Rope pull downs
4x22 120lbs
B1) Incline curls
4x18 35lbs
B2) Tricep kickbacks
4x18 50lbs
C) Db curls
run the rack starting at 75lbs - 15lbs
D) Tricep extensions
run the rack 95lbs-15lbs
Im starting to like running outside. Today it didnt feel like my lungs were going to explode after the fast running for 1min. It was a good run besides another fucking snake. This one wasnt as big as last weeks. And this one wouldnt leave the side of the trail. I think it was trying to sneak up behind me or flank me one of the two.
HIIT
4min jog 1min run/sprint = 5min for 6sets = 30mins
Ive been busy as hell today gettin the house ready for my friend coming down from Portland. Went to the gym and theres this dude I talk to alot there and today Ive been giving him abit of advice on good tricep movements to define them more and whats good for gaining size.
I love it when people actually listen to what you have to say. Fuck I hate Jay Leno the man is just not funny and a complete prick. Ok now that I have that out. Yeah this week is week 4 and since my friend will be here next week Ill take off and design the second month.
Ill probably keep most the same movements and change up some of the rep set schemes.
Chest
A) Db press
10x10 75lbs
B1) Cable cross over
5x5 60lbs
B2) Pec deck
5x5 165lbs
C) Blitz press
3x18 50lbs
Shoulders
A1) Lat raise
10x10 30lbs
A2) Iron cross press
10x10 25lbs
B1) Milt press
5x5 135lbs
B2) Shrugs
5x5 295lbs
Legs
A1) Back squat
4x14 265lbs
A2) Lunges
4x14 80lbs
B1) Leg press
5x5 463lbs
B2) Leg curls
5x5 135lbs
I was a little tired last nite so Ill post what I did now. Then later Ill post what Ill do today. I had a meeting with the head trainer today. She wants me as a trainer but being as I refuse to be a crossfit trainer the owner of the gym doesnt want me to be a trainer there.
I laughed at this. Why in the hell would I train my clients at something I dont belive works or how I wouldnt train myself. And why would I want to spend $3000 to get cert as a crossfit trainer.
But Ill be taking the ifa certs next week sometime and Ill be training at anytime and I might teach some of her classes. Just from talking to her she knows what shes talking about and she knows who Thibs is and Waterbury. Plus she doesnt like this crossfit thing either lol.
GPP yesterday.
Sledge hammer swinging
3min swings 5 sets
Sandbag carrying cleans
60 yard sets 6 rounds 360yards total
Alright so lifting today was great. Its odd how much harder you work when theres a bombshell lifting next to you. Especially when shes wearing booty shorts and doing squats. Today I actually had balls enough to actually talk to said hottie. And then her boyfriend came in to lift too. Oh well the point is I had the balls to do something besides look at her.
Back
A1) Weighted pull up combo
5x5 weighted neutral grip 5x5 unweighted neutral grip 5x4 regular grip unweighted
A2) Machine rows
10x10 200lbs
B1) Bentover rows
5x5 225lbs
B2) Cable rows
5x5 185lbs
Arms
A1) Hammer curls
10x10 35lbs
A2) Incline skull crushers
10x10 80lbs
B1) BB curls
5x5 90lbs
B2) Rope extensions
5x5 180lbs
C1) Zottman curls
3x18 25lbs
C2) Decline db extensions
3x20 80lbs
Abs for babehounds. Added more weight and did 5 rounds circuit style. Did 15mins of running on the tread mill after. Would of went for 30mins but 2 fat guys got next to me on each side and they smelt really bad.
Today felt great. I for sure felt pumped and my arms are looking veiny while lifting like woo veins. Im still a little peeved about the owner saying I cant work there as a trainer because I wont become a crossfit trainer. Fuck him in his smelly goat ass. Crossfit is no better or elite then what I could do. Ohh and this should give you all a good laugh too. The guy Greg Glasglow, the guy who stole the idea for this training, doesnt belive that having strong abs or a strong core is benafical for anything. Yep thats rite we all can now stop training our core and abs because some fat guy who stole the methods of crossfit from old skool training said so.
A friend stopped in last nite on his way back to North Carolina so after lifting I went downtown for a couple beers. It was nice to see him after not seeing him for about a year. Tommorrow my friend Munkeey will be here for a week. So next week will be a off week and Ill design the next phase.
Chest
A1) Incline press
3x18 155lbs
A2) Flies
3x18 30lbs
B) Decline press
3x20 165lbs
C) Bench press
1-10 315lbs - 155lbs
Shoulders
A1) Front raises
3x20 30lbs
A2) Seat db press
3x18 35lbs
B) Cable lat raise
4 mini sets 16reps 30lbs
Legs
A1) Sumo deads
3x16 165lbs
A2) Step ups
3x20 30lbs
B1) Leg curls
3x16 100lbs
B2) Standing calf raises
3x18 195lbs
Didnt have a chance to post these last nite. Here is new and old measurements which Im goin to pay more attention to then weight.
Before After
Chest 43" 43"
Upper abs 37" 36 1/4"
Around belly button 38" 36"
Waist 35" 35"
Arms 14 1/2" 14 1/2"
Leg 21 1/2" 21 5/8"
Alright Im back from a week off. Friend came down for a week so we did alot of rock climbing and hiking. Thursday we went bar hopping. Thats the first time in along time Ive got that drunk. He left saturday so I hit the gym sunday did back arms and chest. Im changing a couple movements and changing rep/set schemes.
Ive noticed latly Im gettin more balls when it comes to talking hot ladies. Blond wearing butt shorts next to me started talking to me about her butt not being big enuff and all the stuff shes tried. I gave her ideas and then told her her butt looks good to me. She also showed me her hot abs. She also likes to work out alot even with free weights. Although when she told me how long she lifts I cringed. 2 or more hours. Talk about overtraining.
Chest
A) Db bench press
10x10 60lbs
B1) Cable cross overs
5x5 60lbs
B2) Pec deck
5x5 172lbs
C) Blitz press
4x16 50lbs
Shoulders
A1) Lat raises
10x10 20lbs
A2) Crucifx hold
10x25sec hold 20lbs
B1) Milt press
5x5 115lbs
B2) Shrugs
5x5 315lbs
Today felt great. I did lose track while doing B1 and B2 due to to much talking with hot chick but hell why am I complaining. Im goin to lift tommorrow and weds because thursday Im goin up to the lake for the weekend woohoo.
I was way tired today by the time I got to the gym. I had to help my moms bf move all his tools and machines into his new shop. Nothing like lifting over a ton worth of machines and tools. Im still working on changing somethings up for the next phase.
Back
A1) Weighted pull ups
5x5 30lbs
A2) Upright rows
5x5 90lbs
B1) Bent over rows
10x10 225lbs
B2) Machine rows to the neck
10x10 155lbs
Arms
A1) Hammer curls
5x5 60lbs
A2) Incline skull crushes
5x5 110lbs
B1) BB curls
3x16 70lbs
B2) Rope extensions
3x18 140lbs
C1) Crossbody db curls
10x10 50lbs
C2) Decline tri ext
10x10 80lbs
Abs for babe hounds
I had a great day today. Im getting alot more comfortable talking to uber hot girls in the gym. Talked to a super hot blonde today about how she use to left and got burned out because of overtraining. Then a personal trainer guy pops in and says that you cant overtrain. It took all I had not to hit him with a dumbbell. Of course she agreed with me about overtraining. I explained to him you have a higher risk of injury, you decrease gains after lifting for more then 2 hours, and you can lose interst in what your doin. Not to mention all the other effects of overtraining.
So I think Ive got my next phase planned out which I will start on monday after all the boating and probably drinking Ill be doing this weekend. Tommorrow I head up to Laughlin,NV to visit family. It should be fun. So heres the lifts for the day.
Chest
A1) Incline bench
3x18 155lbs
A2) Flies
3x16 30lbs
B) Decline press
3x20 155lbs
C) Bench press
1-10 315s-175lbs
Shoulders
A1) Front raise
3x18 25lbs
A2) Db shoulder press
3x18 35lbs
B) Cable lat raise
4 muscle rounds 16reps 30lbs
Abs for babehounds 6 circuits. I didnt feel like I hitem hard enuff yesterday.
I think its great that after I did the cable lat raise a guy came up and asked how I got the rear delts to get big. Ive never really noticed it before but they really do pop out. I gave him a few hints I could think of. This was a great boost to my ego.
All rite nomore vactions for awhile so now its back to some serious buisness in the gym. I did spend alot of time this weekend in the sun and treading water.
One thing that sucks is I havnt run outside in two weeks. Plus allergies killed me running today. So I kinda sucked it up today.
HIIT
4min jog/walk 1min fast paced run 5min sets for 4 sets = 20mins altogther
I was suprised when I stepped on the scale this morning. I ate like shit, drank alot of beer and booze and didnt gain a pound. Still 194lbs. Im still goin to bust my ass the next month to get down to that single digit. For a diet Im goin to give Thibs Monday diet a try for the next month. Heres what I did today which kinda sucked being as I was rushed for time.
Chest
A) Db press
3x18 60lbs
B1) High cable cross overs
3x16 50lbs
B2) Pec deck
3x16 105lbs
C) Blitz press
3x18 40lbs
Shoulders
A1) Lat raise
3x16 25lbs
A2) Crucifix hold
3x12secs 20lbs
B1) Milt press combo front back
3x8 front 8 back 95lbs
B2) Shrugs
3x18 275lbs
Was suppose to do legs but I had a 530 appoint ment to go to.
I tried to do Thibs diet thing from monday but I had a hard time trying to find foods that will get up to 42g of fat and 28g of protein without goin over 360cals. So if anyones got any food items thatll hit that let me know.
Today was GPP day. I did add the punching bag to all this also. Good times.
GPP
Sledgehammer 2min swings 1min rest 5 rounds
Sandbag carry 60yrds 5laps 300yrds total
Punching bag 1min rounds 1min rest 5rnds total
I was chatting with the new manager today. She seems real cool and shes hot. Really tone too. She was saying shes going to start lifting heavy again but she is afraid of looking like a dude like she did last time. I told her enless she starts taking drugs I doubt that would happen. I might see if she wants to lift with me or go out to dinner after work sometime.
Man Im getting way more confident. So far I think this routine is working but rite now Im starting to get into the mental thing. It feels and looks like Im getting smaller. I know its just mental and I need to stick with the program. I will stick with the program.
I do need peoples help with the foods to eat to get to 360cal per meal with 42g fat 28g of protein.
Back
A1)Weighted pull ups
3x 4wide grip 25lbs 4 same grip no weight, 4 neutral grip no weight
A2) Reverse grip straight arm push downs
3x18 80lbs
B1) Bent over bb rows
3x16 205lbs
B2) Cable bent overrows
3x18 120lbs
Arms
A1) Hammer curls
3x18 35lbs
A2) Flat bench skull crushers
3x18 90lbs
B1)BB curls
3x16 60lbs
B2) Rope tri ext
3x18 150lbs
C1) Zottman curls
3x16 20lbs
C2) Decline close grip bench
3x18 135lbs
Abs for babehounds 8 circuits
Today was great not only was I still wired from the HOT-ROX when I got to the gym but I cheated and had 2 rockstars through out the day. Yeah I know not good but I couldnt help it.
It got busy as hell at work so I couldnt stop to eat so I just pounded a couple rockstars through out the day. Still though great amazing day at the gym. Abs are sore from yesterday and Im goin for 10 circuits on sunday for abs.
And and Im goin rock climbing with the hot new manager chick next week. Im stoked. Normally Im hella shy when it comes to talking to girls but man latly Ive just said fuck it whats the worst that can happen.
Chest
A1) Incline press
3x20 145lbs
A2) Incline flies
3x18 35lbs
B) Decline press
3x18 155lbs
C) Bench press
1-10s 315lbs-155lbs
Shoulders
A1) Front raises
3x20 25lbs
A2) Db shoulder press (standing)
3x18 25lbs
B) Cable lat raises
4mini sets 16reps 20lbs
Legs
A1) Sumo deads
3x16 135lbs
A2) Step ups
3x18 25lbs in hands
B1) Leg curls
3x18 105lbs
B2) Standing calf raises
3x20 195lbs