No Pain No Gain

Training Training Logs
701

[quote]Hallowed wrote:
Its a scientific fact that prowler work increases sexiness.

MOTHAFUKKINFACT.

You’re gonna be a Blue Mennace you take this too far you.[/quote]

Am I jackin’ yo E2?

[quote]spar4tee wrote:

[quote]scj119 wrote:

[quote]spar4tee wrote:
Wat dee hell mang! Is that your own personal Prowler?[/quote]

Haha no, it’s at Fitness First in Arlington. They got a nice faciltiy (2 oly platforms, bumper plates, log press, fat bar, safety squat bar, the list goes on) but it’s annoying to get to.[/quote]
Is it Metro accessible?[/quote]

Yeah by court house. Only $30/month or so, pretty good deal.

702

Gettin’ strong mane. What’re you weighing nowadays?

703

[quote]WhiteFlash wrote:
Gettin’ strong mane. What’re you weighing nowadays?[/quote]

I was a svelte 216 this morning. Down 15lbs from my heaviest.

On a side note it really amazes me how people can be confused about how to lose fat. You eat less calories, no carbs on non-lifting days and high protein every day. Discipline is the tough part, but the formula itself isn’t exactly rocket science.

704

5/3/1 Week 3, Day 1 (OHP)

Well, I was up way too late and drank too much for the Niners game last night, and I was feelin it BIG time today. Also, my abs are so incredibly sore it literally is excruciating to cough. I was exhausted and had my worst overhead press workout in a long ass time. The plus side of the Niners and PSU football seasons ending is that my nutrition and sleep on the weekends should be vastly improved for a long while.

My lower back has been sore for a couple weeks and just won’t recover. I’m using my belt on more exercises temporarily, plus my deload week next week should help (and is sorely needed).

Given how tired I was, I cancelled some of my heavier stuff (i.e. kroc rows) and did some curls and machine work.

Workout
A) OHP
75 x 5
95 x 5
110 x 3
-work sets-
140 x 5
155 x 3
170(1+ ) x 4

B1) Lat Pulldowns
170 x 7
160 x 9ish x 3

B2) Weighted Dips
bw x 7
25lb x 5
45lb x 5
70lb x 4… pr I think

C1) Preacher EZBar Curls (standing)
65lbs x 10, 9, 10

C2) Machine Pullovers
160 x 8-10reps x 3

Have a funny SRC-type image to upload later… hilarious shit goin on in the gym today

705

5/3/1 Week 3, Day 2 (Squat)

So I think I realized why my OHP sucked so much yesterday… my triceps may have been totally fried… we will see how I handle the next heavy OHP day in 4 weeks, and be able to tell from that.

I recorded my squats last night because I was feeling like I was getting back into some bad habits form-wise, and boy was I right. I’ll upload tonight when I get home and it’s not pretty. My knees were all over the place. Part of it was because another pair of boxers ripped in half while I was in the hole and it completely threw off my concentration, it was all I could think about.

Workout
A) Squat
120 x 5
155 x 5
185 x 3
-work sets-
230 x 5
260 x 3
290(1+ ) x 5

All I had time for

Conditioning
Hill Sprints - 8 times up, 9 minutes.

So my first time was like 6 sprints in 9 minutes and I set a goal of 10 in 12 minutes by March. I figured I would add one sprint per week, then once I got 10, I would cut down the time. But my conditioning is improving way faster than I expected. As I’m increasing the number of sprints, I’m decreasing my average rest interval, which I didn’t expect. So I’ll go for 10 in 12 next time I sprint, and graduate on to another hill nearby that’s 3x as steep. My goal was not ambitious enough, so I have to change it.

Pic and vid to upload tonight.

706

2448×3264 1.71 MB

^ So in that pic, a TRAINER was having guys take that half-loaded squat bar and do side bends with it. He also had the rack next to it with a bar that was half loaded (on the opposite side compared to the one pictured), so they were actually using up TWO racks doing these half-loaded bar side bends.

And here’s a vid of my 290x5. The camera angle makes it looks like I’m nowhere near parallel, just gonna have to trust me on that front.

Vid is still being edited… skip to 0:25 mark if the duration says over 1min.

707

3264×2448 1.95 MB

Fixed pic

708

Nice squatting

709

[quote]spar4tee wrote:
Nice squatting[/quote]

Thanks man. Onward and upward…

710

[quote]scj119 wrote:
^ So in that pic, a TRAINER was having guys take that half-loaded squat bar and do side bends with it. He also had the rack next to it with a bar that was half loaded (on the opposite side compared to the one pictured), so they were actually using up TWO racks doing these half-loaded bar side bends.[/quote]

Sometimes I walk into gyms hoping I see stupid shit like this just so I can rage…never seen anything quite this bad though…two racks? Somebody would have paid the price…

[quote]
And here’s a vid of my 290x5. The camera angle makes it looks like I’m nowhere near parallel, just gonna have to trust me on that front.[/quote]

Shit the SPF says?

j/k…they were definitely deep. You know what you gotta work on though. Have you been doing any heavy assistance work? That’s probably a big contributor to the knees flailing if not.

711

[quote]scj119 wrote:
Fixed pic[/quote]

The Fuck?

I dont even know what to say…

712

now thats funny!

713

[quote]VTBalla34 wrote:

[quote]scj119 wrote:
^ So in that pic, a TRAINER was having guys take that half-loaded squat bar and do side bends with it. He also had the rack next to it with a bar that was half loaded (on the opposite side compared to the one pictured), so they were actually using up TWO racks doing these half-loaded bar side bends.[/quote]

Sometimes I walk into gyms hoping I see stupid shit like this just so I can rage…never seen anything quite this bad though…two racks? Somebody would have paid the price…
[/quote]

There was a third rack I was able to use, so it didn’t inconvenience me any… just snapped a pic for the lulz

[quote]

[quote]
And here’s a vid of my 290x5. The camera angle makes it looks like I’m nowhere near parallel, just gonna have to trust me on that front.[/quote]

Shit the SPF says?

j/k…they were definitely deep. You know what you gotta work on though. Have you been doing any heavy assistance work? That’s probably a big contributor to the knees flailing if not.[/quote]

Truthfully, I was so uncomfortable/distracted from having my boxers split down my entire ass, I just wasn’t concentrating on forcing my knees out. Yeah that’s the last time I wear my cheapies squatting.

[quote]MattyXL wrote:

[quote]scj119 wrote:
Fixed pic[/quote]

The Fuck?

I dont even know what to say…[/quote]

Hahaha it was hilarious watching them work. Especially when the trainer was like “I can tell you’re getting stronger”. I wanted to die laughing.

[quote]scottkoscielniak wrote:

now thats funny![/quote]

I had three good lifts in USAPL so I’m gonna say I know what parallel is. That’s my story and I’m sticking to it…

714

5/3/1 - Week 3 Day 3 (Bench)

Yesterday’s workout. My lower back was FINALLY feeling better, but now it’s sore today from the t-bar rows I did… sigh. Not a big deal except that tomorrow is my max DL day.

Workout
A) Bench
100 x 5
130 x 5
155 x 3
-work sets-
190 x 5
215 x 3
240(1+ ) x 6. happy.

B1) Ghetto T-Bar Rows
2plates x 10
3p x 10
4p x 6 too heavy… why would I work up to a lifetime PR on an exercise I haven’t done in months with such big jumps in weight? Dumb.
3p,25lb x 8

B2) Smith Machine Shrugs, hold contraction 2sec
2p,25lb per side x 8ish reps x 3 sets

C1) Pin Press
205 x 4
235 x 1
255 x 1
270 x fail

That was all I had plan… but I felt good and had a ton of energy, so I did more work.

D1) DB Bench
90 x 7, almost fell off crappy bench
90 x 8
90 x 8

D2) Lat Pulldowns
11 x 8
11 x 8
11 x 8

Conditioning
25mins elliptical. shoot me.

715

nice skwats mang. ditto on the knees buck, dafuq? lol go buy some compression shorts and never fear the tear again

L O L on the pic. you should’ve done the world a favor and cracked a plate over that trainer’s head.

and my condolences on the Niner season ending. gg though, bastards kept me up past my bedtime that night, and I’m just glad Tynes didn’t Cundiff it.

716

[quote]scj119 wrote:
Truthfully, I was so uncomfortable/distracted from having my boxers split down my entire ass, I just wasn’t concentrating on forcing my knees out. Yeah that’s the last time I wear my cheapies squatting.
[/quote]
That’s why I squat in boxer briefs

717

You know what’s funny? The other day at the gym there was this guy behind me who was properly DLing at least 350+. And then, in the same sesh, this pair of identical twins came in and squatted ATG, all pro-like! They even taped up a towel on the mirror so they didn’t see themselves in it…its even more weird when people do things correctly at the gym. Boggles the mind, really! I’m stealing the towel idea too. I wanna be baller!!

Sorry for that rant btw…

Squats look damn good! Nice job, sexy!

718

5/3/1 Week 3 day 4 (Deadlift)

Life news: Sorry ladies, but the blue menace is officially a taken man now. Given my history with relationships (the whopping three that I’ve had) it should last somewhere between 2 weeks and 4 months. So, that’ll be fun.

Workout news: A) I deadlifted at the crappy gym that makes me use mats again. B) I left my chalk at home or somewhere, so I had to use fucking straps, which blew horse penis. Given A) and B) I’m pretty happy with how my top set went.

Workout
A) Hang Cleans
105 x 5
140 x 4
160 x 3
175 x 2

B) Deadlift
175 x 5
215 x 5
255 x 3
-work sets-
320 x 5
360 x 3
405(1+ ) x 4

C) Good Mornings
95 x 10
100 x 10
105 x 10

D) Decline situps
3 x 10

[quote]fr0IVIan wrote:
nice skwats mang. ditto on the knees buck, dafuq? lol go buy some compression shorts and never fear the tear again

L O L on the pic. you should’ve done the world a favor and cracked a plate over that trainer’s head.

and my condolences on the Niner season ending. gg though, bastards kept me up past my bedtime that night, and I’m just glad Tynes didn’t Cundiff it.[/quote]

Yeah I know I’m dumb. Also F Kyle Williams… not that it’s all his fault, we couldn’t convert a third down all game.

[quote]spar4tee wrote:

[quote]scj119 wrote:
Truthfully, I was so uncomfortable/distracted from having my boxers split down my entire ass, I just wasn’t concentrating on forcing my knees out. Yeah that’s the last time I wear my cheapies squatting.
[/quote]
That’s why I squat in boxer briefs[/quote]

Yeah I bought a pair for squatting, forgot to wear em. Doh.

[quote]Mascherano wrote:
You know what’s funny? The other day at the gym there was this guy behind me who was properly DLing at least 350+. And then, in the same sesh, this pair of identical twins came in and squatted ATG, all pro-like! They even taped up a towel on the mirror so they didn’t see themselves in it…its even more weird when people do things correctly at the gym. Boggles the mind, really! I’m stealing the towel idea too. I wanna be baller!!

Sorry for that rant btw…

Squats look damn good! Nice job, sexy!

[/quote]

You already is baller, woman.

I agree it’s weirder to see someone doing something right than doing something wrong. People are dumb. The information is not that hard to find.

719

[quote]Mascherano wrote:
You know what’s funny? The other day at the gym there was this guy behind me who was properly DLing at least 350+. And then, in the same sesh, this pair of identical twins came in and squatted ATG, all pro-like! They even taped up a towel on the mirror so they didn’t see themselves in it…its even more weird when people do things correctly at the gym. Boggles the mind, really! I’m stealing the towel idea too. I wanna be baller!!

Sorry for that rant btw…

Squats look damn good! Nice job, sexy!

[/quote]

I too have noticed a lack of idiots in the gym. Guys have been squatting, deadlifting, and even OVERHEAD PRESSING STANDING UP! It has been pretty cool. Some guy the other day asked me to check his depth on squats and I’m like “well how low do you want to go.” He was like “parallel bro”…and i’m all like “word”…he was about an inch high, so I told him and he was all like " dang I thought I might have been, im going to knock down my training max next cycle so I can make sure to get low enough…have you heard of 5-3-1?"…it was magical

720

we’ll have to grab some beers so you can introduce me to the new little lady…oh wait thats right Shelby says I cant drink beer…gay…