Just moving right along to a leaner, stronger me. Love this new way of living life!
Training 20 June 2013
- Side lying breathing stretches 2 x 30 seconds each side
2a. Front Squat ramp up to 4 x 2 @ 240
2b. Push Press ramp up to 1 x 3 @ 200, 1 x 1 @ 200, 1 x 3 @ 190
3a. Weighted Dips 6 x 4 @ BW + 51# (yep 51, one of those odd-ball plates that has been weighed and marked)
3b. Truck Drivers 4 x 8 @ 35
4a. Reverse Grip Push Ups on Bench 3 x 29 at BW
4b. Bent Over Lateral ISO Hold 3 x 30 seconds @ 7.5#
5a. Leg Press Calf Raise 3 x 100 @ 225
5b. Dorsi Flex 3 x 15 @ Blue Band
Great workout and done rapidly. Feeling great and stronger, looking a bit leaner in the midsection too, which i s great!
Nothing new to report. Continuing the MAG-10, Indigo, FINiBAR, Plazma periworkout nutrition and one large, healthy meal per day. Feeling great and making incremental progress every day.
Training 22 June 2014
1a. Sumo Deadlift ramp up to 4 x 3 @ 340
1b. Incline Bench Press ramp up to 4 x 3 @ 215
2a. Weighted Chin Ups (narrow, wide and baseball grips) 8 x 3 @ BW + 45
2b. Single Leg and Double Leg Decline Ab Bench Leg Raises 2 x 5 @ BW for single leg and then 2 x 5 @ BW for double legs
2c. Snatch Grip High Pull from Hang 8 x 1 @ 205
3a. Barbell Curls 4 x 6 @ 120
3b. Overhead Tricep Extensions 3 x 20 @ 150
3c. Reverse Grip Dumbbell Wrist Curls 3 x 10 @ 20
- Lying Dumbbell Skullies 8 x 8 @ 30
Hit the gym before 06:00 again, came home and had some MAG-10, finished up work for the week, finished cutting the grass from last night and now i have a whole day and a half to chillax and hang with my family. Love it!!!
Happy Monday all!
Continuing life as per my protocol. Had a healthy lunch today instead of supper. Will have two doses of MAG10 post workout.
Training 24 June 2013
- Back Squat ramp up to 345 x1, then 365 x 1 (didn’t go as low as i needed to, though), then 345 x 1 x 2.
2a. Chest Supported Rows 3 x 4 @ 180, then 2 x 2 @ 215
2b. Dragonflags 3 x 5 x BW
3a. Crampers 3 x 15 @ BW
3b. Seated Calf Raise 3 x 30 at 115
3c. Dorsi Flexion 3 x 15 @ Blue Band
4a. Side Lying Breathing stretches + Windmills 2 x 30 seconds/ side and 8 reps on WMs
4b. Burnout set of standing calf raises x max reps
4c. Burnout set of Leg Extensions @ 210 x max reps.
Now, where is my MAG-10?!?!?!
Good evening everyone!
Its been a great day! Still feeling great and making progress. More MAG10 arrived today so i’m good for three more weeks there. I’m using right at a tub per week. SO much cheaper than eating 4-5 meals per day, and such great results. I knew i was chunky, but dad-gummit i was more so than i thought.
Training 25 June 2013
1a. Deadlifts ramp up to 3 x 2 @ 470 was the plan. I pulled 455 easily but my grip failed on every attempt @ 470. Right at my knees each time, the bar just stretched my hands open. I don’t want to use wraps at all, so i will be working my grip to get it stronger. Needless to say, i failed at all attempts at 470. HOWEVER, 455 is a PR for me, so i’m pretty stoked, even at failing 470.
1b. Barbell Bench Press ramp up to 3 x 2 at 290 was also the plan here. I hit 290 x2, 290 x1 and that was it. Then did 225 x 2 x 3. Just FYI, 290 is a PR as well!!!
2a. Reverse Crunches on TRX 3 x 8/side at BW
2b. Single Leg Back Raises on GHM 2 x 12 @ BW
3a. Crossover Planks on TRX 3 x 15 at BW
3b. Glute-Ham Raises 3 x 8 at BW on last hole!
2 PRs in one night while doing the BASTARD program! Love it. Just stokes my fire to go get more!
Rocking along. Today was a looongg day and i got to the gym late. I was pretty tired and my performance in the gym beared that to be true. Anyway, continuing with the plan and have one more week before i test my lifts to see where i am.
Training 27 June 2013
- Breathing side lying stretches 2 x 30 seconds/ side
2a. Front Squat ramp up to 3 x 1 @ 245. I was slow out of the hole but got all the reps and sets.
2b. Push Press ramp up to 2 x 2 @ 205, but failed on 2 consecutive sets. Dropped back down to 185 and got 2 more sets there.
3a. Dips 5 x 5 @ 55#
3b. Truck Drivers 4 x 8 @ 35# with the rubber thick weights
4a. Reverse Grip Pushups on Bench 3 x 30 @ BW
4b. Bent Over Lateral Raise ISO Hold 2 x 30 seconds @ 10# DBs
4c. Calf Press 3 x 100 @ 225
4d. Toe Twists 3 x 12 @ Purple Band
Ran home, had some pork chops, okra, bell peppers, spinach, celery and more MAG-10. I’m pretty toasted, so off to bed i go!
Finally…the weekend! I’m pretty pooped this week. I guess the heat, hard training and all has caught up. I’ll grab some much needed rest this weekend and be good to go by Monday.
Training 29 June 2013
1a. Sumo Deadlift ramp up to 3 x 2 @ 355
1b. Incline Bench Press ramp up to 3 x 2 @ 220
2a. Weighted Chin Ups 8 x 3 @ BW + 51#. Baseball, narrow and wide grips alternated
2b. Single Leg and then Double Leg Ab Lowers on Incline Bench 2 x 5 @ BW for SL and the 2 x 5 @ BW on DL
2c. Snatch Grip High Pull 8 x 1 @ 225
3a. Barbell Curl 3 x 6 @ 125. Right Bicep very tender/sore.
3b. Overhead Tricep Extension 3 x 21 @ 150
3c. DB Reverse Wrist Curls 3 x 12 @ 20
Done!
Stats as of 29 June 2013. Most current measurements are the last listed.
Age: 39
Height: 74"
Weight: 211# - 214# -??? Scales still broken - 215# - 210#
Neck: 16.25" - 16.125" - 16.625" - 16.5" - 16.5"
Shoulders: 52.25" - 51. 375" - 53" - 52.125" - 52.5"
Upper Chest: 45.5" - 45.25" - 45" - 45.5" - 46.375
Nipple Line: 44.25" - 44.75" - 43.25" - 44.125" - 44.5"
Upper Abs/ Under Pecs: 40" - 40.5" - 40" - 39.5" - 40.75"
Above Navel: 37.5" - 37" -36.625" - 36" - 36.125"
Navel: 38" - 36.75" - 36.5" - 36.25" - 36.375"
Widest waist measurement (love handles): 38.625" - 38.25" - 38" - 36.875" - 37.5"
Waist: 38.625" - 37.5" - 37.25" - 37" - 36.875"
Butt: 42.25" - 42.25" - 42.75" - 41.5" - 41.625"
Right / Left Thigh: 23.25" / 23.25" - 23.75"/23.5" - 23.75"/23.75" - 24"/24" - 24.25"/24.25"
Right / Left Calf: 14.25" / 14.5" - 14.75"/14.75" - 14.625"/14.625" - 14.625"/14.625" - 14.625"/14.625"
Right / Left Ankle: 8.75" / 8.75" - 8.75"/8.75" - 8.75"/8.75" - 8.875"/8.875"
Right / Left Upper Arm: 15.125" / 15" - 15.5"/15.5" - 15.625"/15.625" - 15.75"/15.75" - 15.5"/15.5"
Right / Left Forearm: 11.625" / 11.5" - 11.875"/11.625" - 11.875"/11.75" - 12.125"/12" -11.875"/11.75"
Right / Left Wrist: 6.625" / 6.625" - 6.75"/6.75" - 6.625"/6.625" - 6.75"/6.75" - 6.625"/6.625"
All my measurements seem to have stabilized. Not really losing or gaining much according to the tape, but i have lost 5 pounds on the scale over the last two weeks. There is some slight fluctuations in measurements, but that could just be user error. I made need to tweak my calories a bit to kick start my metabolism, as i don’t feel as warm/hot as in the past several weeks. I am still getting stronger (ever so slightly). I will have one more week of heavy lifts, then some testing the week after and then a few days off to allow some recovery.
Well, had a little too much Mexican this weekend. Saturday and Sunday night. It was great, but made me kinda bloated. Anyway, back on the program and hitting on all cylinders.
Training 01 July 2013
- Back Squats ramp up to 375 x 1 and then back down. That’s another PR for me!!!
2a. Box Squats 2 x 3 @ 315
2b. Chest Supported Rows 3 x 4 @ 180 then 2 x 2 at 225
2c. Dragon Flags 3 x 5 @ BW
3a. Crampers 3 x 15 @ BW
3b. Seated Calf Raise 3 x 30 @ 115
3c. Dorsi flexion 3 x 15 @ Blue Band
4, Side Lying Breathing Stretches 2 x 30 secs/side
Grilling some salmon and shrimp, got some fresh corn on the cob, tomatoes, blackberries and broccoli. Gonna be good eats tonight!!!
Nothing new on the diet front, just hitting MAG10 5 times/ day and Indigo, Finibar and Plazma periworkout. I am starting to get lots of “hey man, how much weight have you lost?” questions. Everyone is pretty shocked to know that i haven’t lost weight, but stayed relatively stable. I’ve just lost inches where inches needed to be lost and put on inches where inches needed to be put on. Granted, its been slow and steady, but its working!!! Makes one feel great about all the hard work and effort. Of course, 5 hits/ day of MAG10 really isn’t work, but…
Training 02 July 2013
1a. Deadlift ramp up to 455, failed 470 AGAIN! Really starting to irritate me. I dropped back down and did sets of 3 at 405.
1b. Bench Press ramp up to 290 and failed 295. Worked my way back down and finished with sets of 3 at 225.
2a. Reverse Lateral Crunch on TRX 3 x 8/side @ BW
2b. Single Leg Back Extensions on GHM 2 x 12/side @ BW
3a. Crossover Planks on TRX 3 x 15 @ BW
3b. GHM Raises 3 x 8 @ BW
And that was it. Had a couple of BLTs for supper, along with half a sweet potato and half a baked potato. Will continue the plan, train early on the Fourth and hopefully rest up a bit.
Happy Independence Day!!!
Got up at 04:45, had Indigo. Then a Finibar at 05:15. Plazma at 06:00 and was lifting by 06:30. Love it!!!
Training 04 July 2013
- Banded Leg Lowers 2 x 5 @ Green Band
2a. Front Squat ramp up to 3 x 1 @ 250. That is a new PR for me too!
2b. Push Press ramp up to 2 x 1 @ 200, failed at 205. Not much snap left in my hips after the FS.
3a. Weighted Dips 4 x 6 @ BW + 51#
3b. Truck Drivers 4 x 6 @ 45#
4a. Reverse Grip Push Ups on Bench 3 x 31 @ BW
4b. DB Rear Raise ISO Hold 3 x 10# @ 30 seconds
4c. Leg Press Calf Raise 3 x 100 @ 230
4d. Banded Toe Twists 3 x 15 @ Purple Band
And done!
Now time to drive to the lake, dine on some swine and clobber some banana pudding. Yes, its on the diet. For today anyway! Go enjoy the Fourth!
Just a quick update. Everything is still rolling as to the plan. I was instructed by Coach Ben to take from Friday to Monday off in the gym. So i tried to get around that, but he insisted, as we are going to do some testing this week. So i did. Diet is still the MAG10 boluses throughout the day, plus my evening meals. I did start taking some glucosamine and chondrotin, as my knees are getting a bit creaky/ stiff. I’m not sure that the G/C combo will work quickly, but i needed to try something on these ol’ knees.
So, back to the gym tomorrow! And, hopefully, our AC can be repaired today, as it crashed on Friday evening. Yes, i’m spoiled and like it cool. Its been hard to sleep in this 90% humidity! But, hopefully, that will be resolved in a day or two.
Tonight was squat testing night. I must say, this broken AC and not being able to sleep is getting the best of us! Parts are ordered, but it will be another week. Oh well, it only makes one stronger…
Test Night
Back Squat starting with the bar and working up. No assistance gear, no shoes; just me and the bar. With two spotters… one for depth and one to keep me from dying if i failed.
I got up to 365 like cake. Failed on my first 385 on my way up and then crashed. I did hit my second attempt at 385, but i was toast at that point. Not bad, but not what all you beasts can do around here!!!
Thursday is a pull night and bench press. Here’s hoping for better results! No, off to my chicken breasts and salads!
Well, this whole no AC and messed up electrical in our home is making preparing meals a no-go… Hopefully that will be repaired in another week or so. In the meantime, i am doing the best i can within my program. Glad i only need to worry about 1 meal a day!
Training 11 July 2013
Deadlift Test
Starting at 135, worked my way up to 405 in small increments. Then 455. Then 465. Then failure at 475 x 2 attempts. Still can’t hang on to the bar. But i will work on my grip over the next cycle to hopefully get the 500# pull i want to hit. 35#s to go!!!
I’ll test the bench early on Saturday.
so, we have been living out of the gym bags, car and friends and family over the last week. has made training, recovery and proper eating pretty difficult. I am staying the course as best i can, but my diet is way off. still hitting MAG-10, Indigo-3G, Finibar and Plazma periworkout, and dinner every night. But not necessarily healthy. This too shall pass, though.
I tried testing bench Saturday, but felt way out of the groove, even after working up to 275 . So i stopped and did 3 x 5 @ 225 followed by:
Chin Ups 5 x 5 @ 45
Seated Rows 3 x 10 @ 225
Snatch Grip High Pulls 3 x 1 @ 205
Crossover Planks supersetted with Reverse Crunches on TRX
Training 15 July 2013
- Bench Press ramp up starting with 45, 95, 135, 185, 225. 250, 275, 290 and failure x 2 at 292.5. So 290 is my current max.
2a. DB Scullies 6 x 8 @ 40#
2b. DB Shrugs 5 x 10 @ 105#
2c. AB Pulldowns 5 x 15 @ 150
- Chinups BW x 100 reps. SWEET! Felt like i had 18" guns after all that!
I did not have access to my tape measure this weekend, so i have no measurements, other than my weight at 213#. I did hit the last hole on my belt, which was sweet!
For my next 2 week cycle, we are going to hit heavy auxillary work, such as good mornings, rows, board presses (I keep getting stuck on my bench presses at 2-3" off of my chest), core work, posterior chain work and grip work. So hang on!
Same stuff re: MAG-10 based diet.
Training 16 July 2013
1a. Deadlift from Box to top of knee cap with 2 second hold 3 x 135, 225, 275, 315 and then 4 x 3 @ 365
1b. Vertical Chest Supported Rows 6 x 225, 245, 265 and then 6 x 6 @ 275. Change grips each set.
2a. Good Mornings 5 x 135, 155 and then 3 x 5 @ 185
2b. TRX Leg Curls 3 x 6 @ BW
- Bike Sprints 10 x 30 second gos with 30 second easy pedal between sprints. 10 minutes total.
Still no AC so packing up to go stay somewhere else. this is getting old! will keep on grinding it out.
Rocking along this week. One more day and we will hava AC again, so we can all get back to a normal schedule. Still sticking with MAG-10 pulses, Indigo, FINiBAR and Plazma. Although the one healthy meal per day has kinda gone out the window these last two weeks. It shall return, though.
Training 18 July 2013
-
Speed Bench 4 x 2 @ 135 then 6 x 2 @ 140 as fast as possible with 60 seconds rest between sets. And, yes, i timed myself.
-
Front Squat 135 x5, 185 x5 and then 3 x 5 @ 205. All reps below parallel.
3a. Bottoms Up Standing KB Press 3 x 8 @ 35. That was harder than i thought it would be, keeping the KB balanced.
3b. Single Leg RDL with Barbell 2 x 6 @ 95.
4a. Timed Neutral Grip DB Bench Press 3 x 60 seconds x 30#
4b. Timed Body Pulls 2 x 60 seconds x BW
5, Weighted Core 100 reps total. Used a minimum of 45# for 4 different movements of 25 reps each.
Really liking this short cycle series of movements! Lots of speed work and shorter rest periods. In and out in about an hour!
Cold air! Gloriously cold air! I can breathe and sleep again, not to mention cook. PTL for that!!!
Training 19 July 2013
-
Sumo Deadlift 15 x 2 with 45 seconds rest. I had all my plates laid out in order to move quickly. 135 x2, 185 x2, 225 x2, 275 x2, 315 x2, 335 x2 and 355 x2 for warmup and then 365 x2 x8 for my work sets.
-
Dumbbell Pullovers 4 x 8 @ 75#. Hips up, tight core, and deep stretch.
-
Supermans 3 x 12/ side @ 3#. Alternating sides and hold for 2 count in top position.
-
Iron Cross. OUCH! Did 10 attempts using the rings. Not very pretty, but i will improve.
this workout took less than 30 minutes, even on a Friday night!
Then i had steamed rice, a sweet potato and grilled chicken wings. Good stuff.
Training 21 July 2013
Trained today as I will be working tomorrow night
-
Floor Press Complex with Med Ball Chest Pass 8 x 3 @ 205 with 2 second pause on floor. Med Ball Pass at 13.2# x 6 x4 explosively.
-
Pause Squat with Lunge Jump 5 x 3 x 225 with 2 second pause in hole. 5 x 6 x BW on lunge jumps. 90 seconds rest between sets.
3a. Pull ups varied grips to get 100 reps. Accomplished in 18 sets.
3b. Elevated Lateral Lunge 3 x 5 x 35 #KB off of step
3c. DB Skullies 6 x 6 @ 45.
- TRX Reverse Lateral Crunches 3 x 16 x BW.
Time 1:26:20
Time to go catch some fish!!!
Rocking it out and feeling much better. Enjoying time back in the kitchen, as crazy as it may sound!
Training 23 July 2013
1a. Deadlifts to knee cap from a box. 3 x 135, 225, 275, 315, and then 4 x 3 @ 385. All sets with a 2 second hold at the kneecap.
1b. Upright Chest Supported Rows. 9 sets of 6 reps @ 275. Varying grips over 3 different angles for 3 sets at each grip. Smoked it!
2a. Good Mornings 5 x 5 @ 135, 185 and then 195, 195, and 195.
2b. TRX Lying Leg Curls. 3 x 8 @ BW.
-
Bike Sprints. 10 x 30 second go’s with 30 seconds easy ride. 10 total minutes.
-
Seated Calf Raise. 1 x 40 @ 95 for good measure.
Time to throw down on some grilled chicken, rice and veggies!!!
Training 25 July 2013
-
Speed Bench Press 45 x 10, 95 x10 and then 10 x 2 @ 145 as fast as possible. 60 seconds between sets.
-
Front Squats 45 x 5, 95 x 5, 135 x 3, 185 x5, 205 x 5, 215 x 3, 210 x 3, 210 x 5
3a. Bottoms Up KB Press 3 x 8 @ 45#
3b. Single Leg BBL RDL 2 x 6 @ 135 each leg
4a. Timed DB Bench Press 3 x 1 minute @ 40#
4b. Timed Body Pulls 2 x 1 Minute @ BW
- Weighted Core 100 reps total. Did weighted crunches with feet elevated, machine crunch, side bends all with a minimum of 45# to achieve 100 reps.
Had homemade, glutenfree pizza with veggies, hamburger and mushrooms. That was pretty good! Also had a grilled steak salad at noon today during a lunch meeting, so i reduced my MAG-10 shakes by one.