Okay so I bought a pvc pipe today to do my rolling…holy shit, pvc is way better than foam. My muscles feel incredible but be warned pvc hurts a helluva lot more than foam.
Rolled on PVC pipe 10 minutes.
Eating and sleeping today.
-Hawk
Hawk’s Sick Workout, Not Sick as in Badass, Sick as in Bronchitis.
I thought today would be a great day(sarcasm) to work on my weak exercises:
Dynamic Lunges
2 x 12 Reps (each side)holding 30’s
Reverse Lunges
2 x 12, 10 Reps each side holding 30’s
(Sat down for a minutes to breath)
Pullups (Overhand is my weakness, my forearm and biceps definitely weak)
4 x 5 at BW
Military Press
5 at 95
5 at 100
5 at 105
5 at 115
(Shoulders getting much stronger)
Neutral Grip Cable Rows
2 x 15 at 70lbs
Planks
1 x 60seconds
1 x 60seconds
1 x 60seconds
(Very suprised that I was even able to do this, less than 30 seconds rest between each set)
Swiss Ball Leg Curl
12 Reps
10 Reps
(Okay my hamstrings definitely need more of this exercise because holy shit I felt parts of my hamstrings contract that I didn’t even know about, I forgot how much your hamstrings are like your biceps during flexion and that pump is great. I’m thinking about just doing 10-12 reps every warm-up just to get better)
Done
Now I’m working on getting fluids and rest. Still working tonight but what are you gonna do right?
-Hawk
I’ll post my workout today as soon as I get done eating.
-Hawk
Training Today
Front Squats
5 at 135
5 at 160
3 at 185
3 at 210
2 at 225
1 at 260 (PR)
Tried 260 again and missed…legs exhausted.
Incline DB Press
12 at 50’s
8 at 60’s
6 at 70’s
Chin Ups
5 at BW
5 at BW + 10lbs
3 at BW + 25lbs
2 at BW + 35lbs
1 at BW + 50lbs (PR)
5 at BW
Band Pushdowns
2 x 20
Band Pullaparts
20 Wide Grip
10 Narrow Grip
10 Narrow Grip
Done
Take care,
-Hawk
Good Training Today
Rack Pulls Below Knee
5 at 185
5 at 225
5 at 275
3 at 315
1 at 385 (PR with no straps and Overhand Grip)
3 at 405 with straps
1 at 430 PR with straps
Shin Level
12 at 135
8 at 225
4 at 275
Floor Press
5 at 135
5 at 185
3 at 225
2 at 230
Bulgarian Split Squats
3 x 10 holding 20lb DB’s
Blast Strap Pushups
12
8
10
Eating then work.
-Hawk
Today:
15 Minutes of Mobility/Foam Rolling/Stretching/Other Cool Prehab stuff like plate raises, plate rows, scap pushups.
Feel good.
Lookin’ forward to watching the Sox this week.
Drinkin’ my fruit and eatin’ some greens powder and popping the fish oil.
-Hawk
Short Intense Training Today
Box Squats 13"
5 at 135
5 at 205
3 at 225
3 at 255
3 at 275
2 at 300
3 at 315
3 at 225
3 Board Press
5 at 145
5 at 205
5 at 205
3 at 225
3 at 225
1 at 250 (PR)
Third shift fucks up your internal clock.
-Hawk
Hawk’s I’m Late for a Date Workout
Trap Bar DL’s
12 at 135 (Getting warm)
5 at 225
5 at 275
5 at 325
1 at 405 (Wow this was smooth)
1 at 410 (PR)
1 at 405
DB Bench Press
10 at 45’s (Shoulders feel good)
5 at 80’s
7 at 80’s
10 at 70’s
DB Row with straps
4 at 100lbs (PR)
10 at 70lbs
Tomorrow will be all the accessory work I haven’t done.
Peace,
Hawk
Friday 10/26/2007
Hip Mobility/Foam Rolling/Stretching
Saturday Training
10/27/2007
PVC Rolling/Lot of Hip Mobility
(Right hip getting better)
Reverse Lunges
12 reps each side with 30’s
10 reps each side with 30’s
6 reps " " with 40’s
6 reps " " with 40’s
(Trying lower reps to see what happens)
Neutral Grip Cable Rows
15 reps with 60lbs
12 reps with 80lbs
9 reps with 100lbs
Military Press
5 at 100lbs
5 at 115lbs
2 at 135lbs
2 at 135lbs
2 at 135lbs
8 at 75lbs (Working on lockout)
Red Band Pushdowns
1 x 20
1 x 15
Swiss Ball Leg Curls
2 x 15
Later,
-Hawk
Front Squats
5 at 115
5 at 135
5 at 190
3 at 205
2 at 205
2 at 230
2 at 225
8 at 135 (No Rest after 225)
Chin Ups
5 at BW
4 at BW + 25lbs
3 at BW + 25lbs
3 at BW + 35lbs
2 at BW + 45lbs
Bulgarian Split Squats
8 reps holding 30’s
10 reps holding 30’s
8 reps holding 30’s
(Getting better, my balance is still an issue but my legs are getting stronger)
Blast Strap Pushups
3 x 10 at BW
Alternating DB Curls
2 x 8 each arm with 40’s
Counting down to my 5 day vacation…
BW is going up, legs getting bigger, competition is 4.5 months away, this is what I’m thinking of shooting for the comp,
Bench: 260lbs (Currently 245)
Squat: 330lbs (Currently 315)
Deadlift: 410lbs (Currently 375 but haven’t tested in a few weeks, I expect around 390-395 right now)
Total: 1000lbs
I would like to be around 215 for the comp. I think those are reasonable goals by March 15th.
-Hawk
Training today,
Rack Pulls
Below Knee
10 at 135
8 at 185
5 at 225
5 at 275
3 at 325
1 at 410 (mixed grip)
1 at 410 (mixed grip)
Straps Below Knee
4 at 405
1 at 435
Mid-Shin
12 at 135
8 at 225
6 at 275
Floor Press
10 at 135
5 at 185
3 at 195
10 at 135
1 at 225
1 at 230
1 at 235
Hammer Curls
15 at 30’s
8 at 40’s
Pushups
15
15
20
P.S. This is all I have to say to you and you know who you are and I want to scream but instead I’m just going to type it and see if it will be enough…take a deep breath…
Fuck You, You stupid fucking whore, Your a fucking liar and you don’t even have the decency to be honest but instead you’ll drag me along when in truth your flirting with other fucking guys and in all honesty you’ve probably fucked them too.
I’m the best guy you’ll ever lose and I’m at peace with that now, so don’t call me, don’t message me and stop giving me your fake fucking smile and laugh I don’t need it anymore. Goodbye coward.
…and rant over. My vacation is this week and I’m going to go out and focus on anything but my family and work.
Listening to Say Anything, good album to listen when your pissed at a girl.
-Hawk out
So yeah I’ve just had this craving to do push presses for a while, not really part of a workout but I have a barbell and some weights at home so I said fuck it, it’s a good way to let some anger out.
Push Presses
7 x 5 at 135lbs
Good way to start the day.
-Hawk
Okay so I’ve now been back in the gym about 8 or 9 weeks and I’ve taken it more seriously but now I’m taking the next step. I now have a workout journal that I keep on me and I have now dedicated myself to keeping it simple. I’m not on any program, I don’t have any training philosophy other than this, do the most basic lifts and stay healthy and eat.
So that’s my current goal, stick with the basics, go to the gym for an hour, bust my ass and then go home. I plan on going 4 times a week and just doing movements that will make me stronger and bigger and cutting out anything that is useless.
Funny little story though, I went back to visit some friends from college and everytime I go to visit them they usually will touch my biceps and say “Oh looks like you’ve been putting on weight yours arms are getting big!” Then that is followed by the usual questions “What are you doing to get big?”
When I was in college I was 165lbs, I was pretty skinny. I ate one meal a day and I drank alot, what can I say I have a fondness for tequila.
Now I’m about 210lbs and working towards 215-220 range. I eat 4-6 times a day, I eat pizzas, milk, turkey bacon and eggs. Red meat, protein shakes, potato chips, fish oil, broccoli, beans, rice, tacos, quesadillas, baked fish, avocados, sushi.
I deadlift, squat, bench and do chin-ups and all the variations in between.
That’s it.
I deadlift, knock back a serving a Surge, and then go home and watch southpark. My deadlift has gone from a single of 135 in July 2006 to a single at 405 in October 2007. My bench has gone from just the bar in 2005 to 245lbs in 2007. I used to do Smith Machine Squats with 90lbs, I now to box squats with 325lbs. No my numbers are not great but more weight + more food + sleep equals muscle it’s not that crazy is it?
So one of my good friends from college comes up to me and explains how he’s tired of only weighing 145lbs and how he wants to be bigger and this is the following conversation, I’ll call him “Bob”
Bob: So how did you get some big?
Me: I ate alot.
Bob: What are you doing in the gym?
Me: Basic stuff.
Bob: How much do you workout?
Me: Like 3-4 hours a week.
Bob: I workout everyday.
Me: Why?
Bob: Abs
Me: Okay so do you want to get bigger and stronger or just worry about your abs?
Bob: What are you doing in the gym?
Me: I deadlift, squat and press, chin.
Bob: How many reps?
Me: Honestly I don’t really go over 3-5.
Bob: Really?
Me: Yeah, how many do you do?
Bob: 15-20
Me: Yeah that’s alot, why do you do that?
Bob: My friend told me that the more reps you do it builds mass and the lower you do just makes you stronger.
Me: Yeah…wow, so you don’t want to get stronger?
Bob: I’m just looking for weight.
How did everything get so fucked up?
Okay so I wanted to just write a simple program for all the people out there that want to gain weight. It’s called the Your A Dumbass If You Can’t do this Program and Gain weight and actually have some muscle Program
Here it is:
Sunday:
Eat at IHOP, (2 Rooty Tooty Fresh and Fruity’s STAT!!)
Take a Nap
Watch some powerlifters deadlift for about 15-20 minutes and if don’t find yourself getting pumped to deadlift just quit now and go to Abercrombie and Fitch because your a pussy (That’s directed at me)
Eat again.
Monday: (Same as sunday but do this at this gym)
Deadlift…work to a heavy single, scream and sniff some ammonia and you can only listen to a deadlifting approved band…I like Slipknot or Pantera or System of a Down but just choose something that gets you focused.)
Push Press…Stop doing shoulders raises with 20 fucking pounds…jesus…your shoulders will grow but you have to move weight.
Tuesday:
Eat and check yourself out in the mirror, oh and wear a wife beater everywhere.
Wednesday
Bench…work to a heavy single
Row…do a few sets with anything from a dumbbell to a midget, whatever works.
Try Bulgarian Split Squats and then quit because your legs burn.(Owww)
Thursday
Eat, Sleep, Stretch, Eat, Do a thousand barbell curls because you think your biceps aren’t getting enough work with this program.
Friday
Squat…work to a heavy single (Below Parallel please)
Chin…just focus on getting better at pulling yourself up, if you can’t chin, try some cable rows.
Saturday
Um…have a couple slices of pizza
Eat some avocados.
Add Dips they work, Lunge some it’ll do wonders Mr. Lightbulb, and hey it’s alright to do Trap Bar Deadlifts or dumbbells curls.
Oh and when you give up trying to squat, try a front squat, it’ll cure your small legs.
Oh and do about a million crunches because your girlfriend likes Justin Timberlake more than you.
It’s also very important that you have a poster of Ryan Reynolds from Blade III because his body is your goal right?
-Alot of that stuff is inside stuff that my friends have said or have mentioned.
I’ll post my training for today but here are my top all time quotes that people have said to me in the gym:
- If your butt is getting big then that means your squatting too low.
- Why do you go so low when you squat, if you didn’t go so low you could put more weight on the bar.
- Guy in Gym: What are you doing?
Me: What do you mean?
Guy in the Gym: What exercise is that?
Me: You mean Deadlifts!!!???
Guy: What’s that?
-Hawk
Training For Today:
Deadlifts:
5 at 135
3 at 225
2 at 315
1 at 405 (PR and goal met)
1 at 405
1 at 380
2 at 315
Bench Press
5 at 135
3, pause, then 2 at 185
3 at 205
1 at 225
1 at 225
1 at 235
5 at 185 (no pause needed)
DB Rows (No Straps)
10 at 50
10 at 60
10 at 70 (Improvement)
In the gym about an hour…I’m getting stronger and I’m thinking that my DL is going to be goinging up before March.
-Hawk
Training November 3rd, 2007
Back Squats
5 at 135
4 at 185
3 at 225
1 at 315
1 at 320 (Below Parallel)(PR)
2 at 225
1 at 275
3 at 205
Dips
5 at BW
5 at BW + 25lbs
5 at BW + 25lbs
3 at BW + 35lbs
3 at BW + 35lbs
E-Z Bar Curls
10 at Bar + 50lbs
8 at Bar + 55lbs
6 at Bar + 55lbs
-Hawk
November 5th, 2007
Training
Front Squats
5 at 135
3 at 185
3 at 205
2 pause, 1 at 225
3 at 200
3 at 195
3 at 190
3 at 185
3 at 180
Chin Ups
5 at BW(207)
5 at BW + 25
3 at BW + 35
3 at BW + 35
3 at BW + 35
7 at BW
Incline DB Presses
10 at 60’s
8 at 60’s
8 at 60’s
I swear I congratulated you on the 4 plate deadlift but I guess not… Well belated congrats man!
I appreciate it buddy, now onto 5 plates.
-Hawk
November 7th, 2007
Rack Pulls
Below Knee
8 at 185
3 at 225
3 at 300
3 at 325
2 at 375
Below Knee with Straps
3 at 375
5 at 375
4 at 405
1 at 455(PR)
6 at 315
Mid Shin no Straps
12 at 135
8 at 225
6 at 275
10 at 135 (Form)
(WOW EXHAUSTED)
Push Press
2 x 5 at 115
3 at 140
2 x 3 at 145
3 at 150
3 x 3 at 135
(Just starting these again, timing is off and right shoulder is sore but I’ll get better)
Cable Rows
3 x 10 at 80
1 x 8 at 100
(Mind really not there with these, I’m moving to bent over rows for a while)
Been a tough week but life can only get better. Training is sadly taking a backseat this week, I’ve seen some bad stuff this week and my head is just out of it right now.
-Hawk
[quote]Hawksmoor wrote:
I appreciate it buddy, now onto 5 plates.
-Hawk[/quote]
Yup 5 plates! my deadlift has stalled lately my max was 425 a good 3-4 months ago. failed 430 in September though… But hit 405x2 yesterday so everything is back on the rise.
See yea at 5 plates!