then do the show at 15.5%. its time the bb community saw what a real land mammal looks like…
lower body
sqauts
135x5x3,225x5,275x3,315x3x3. All ATG had belt on for the 315.
tri-set
jumping sqauts 135x3x5
leg extensions 150x15x5
leg curls 150x15x5
GHR over an incline bench 3 sets of 15.
Seated calves 2 platesx50 5 sets.
Good work. Still no pain, I take it?
[quote]jjackkrash wrote:
Good work. Still no pain, I take it? [/quote]
No there is some pain just not enough to bitch about.
Upper body pump day.
Pulldowns 210x10x10
behind neck press in smith 145x10x10 (last set got 15 easy)
shrugs 135x40x3
superset last 2 exercises
jm press 145x12x8
lying down face curls 120x12x8
Good day today really starting too come to the realization that higher reps are for me, plus I don’t get hurt on them while doing respectable weight for reps. I will just add weight slowly overtime.
[quote]FISCHER613 wrote:
[quote]jjackkrash wrote:
Good work. Still no pain, I take it? [/quote]
No there is some pain just not enough to bitch about.
Upper body pump day.
Pulldowns 210x10x10
behind neck press in smith 145x10x10 (last set got 15 easy)
shrugs 135x40x3
superset last 2 exercises
jm press 145x12x8
lying down face curls 120x12x8
Good day today really starting too come to the realization that higher reps are for me, plus I don’t get hurt on them while doing respectable weight for reps. I will just add weight slowly overtime.[/quote]
Yeah, for us old farts especially the higher reps do a lot of good. Also I think if you have a long training history. Trudell is pretty smart when he specifies that in some of the DC threads I used to read.
Through a cloud of chalk, the big man appears Belt cinched tight, no look of fear.
With blood shot eyes, he approaches the bar Rage flowing through him, a war in his heart.
The cold steel greets him, his best friend Un-racking the tonnage, the bar starts to bend.
Sets up in his stance now, and takes in his air The weight feels light, heâ??s already there.
Unlocking his hips, and taking it down His mind now blank, he hears no sounds.
Reversing the gears, and driving it up The blood starts to flow, the crowd erupts.
A smile cracks his face, a bloody-toothed grin The bar grinds to lockout, heâ??s helped to the pins.
Three whites blaze bright, the Vegas strip Thereâ??s stars in his eyes, and blood on his lip.
A finger of thanks, to the Man up above He shakes off the haze and his handlerâ??s hugs.
Itâ??s just who he is, born, bred, and true Heâ??d die for the PR, heâ??s paid his dues.
Cause thereâ??s nothing like the feel, the knurled bar on his back He smiles; the loaders grab more plates from the stack.
Rick Walker
[quote]FISCHER613 wrote:
lower body
sqauts
135x5x3,225x5,275x3,315x3x3. All ATG had belt on for the 315.
tri-set
jumping sqauts 135x3x5
leg extensions 150x15x5
leg curls 150x15x5
GHR over an incline bench 3 sets of 15.
Seated calves 2 platesx50 5 sets.[/quote]
Nice, esp the the squats and GHR’s. I desperately need to figure out how to add GHR’s to my routine. I guess on the lat p/d somehow.
Good work!
upper body day volume training focus: Horizontal plane
1.Incline bench 185x10x10
2.seated row 175x10x10
3.machine laterals 125x10x5
superset
4a. gironda drag curls 65x12x5
4b overhead tricep extensions 95x15x5
Will go up in weight on all exercises next week. Starting too get my groove and feel of how my body is changing as I get older (training years+ age) plus my surgeries dictate certain things too.
Sidenote: In my Bootcamp class on Saturday 2 guys got ill and 1 of them was on the verge of passing out(and other histrionics) so we called an ambulance for him ( 2 passes with the prowler caused this) for fear of Shock/low sugar-- it all ended up being a big drama scene. Needless to say he is no longer invited to any of my classes with a lecture to all my other students/clients about being truthful to your instructor- when asked how you feel?
side sidenote: It was pretty classic he puked all over his Affliction t-shirt - saying he was a “cage-fighter”
HAHAHAHA!
Rick
I would cry like a school girl if I took your class. I’d bring some nitro for the chest pain I would surely get.
[quote]FISCHER613 wrote:
side sidenote: It was pretty classic he puked all over his Affliction t-shirt - saying he was a “cage-fighter”
HAHAHAHA!
Rick[/quote]
That’s pretty funny - made me laugh.
I like your training approach Fischer, keep up the good work.
Nice work Fischer…
I think your boot camp classes sound like fun.
I remember the rule at one college was if you threw up on the mat ,
you got to eat it. Same with hills, ugh.
The poseur got the Tapout from your class -gotta love it.
Your boot camp class sounds like so much fun, I wish… Of course, I’d have to put myself in with the ladies’ group.
Holy German Volume Training, Batman! That’s a lot of benchin and rowing. Also, the prowler will flat-out do you in. I really, really want to get one of those.
As an aside, if a fat guy who hates dieting and likes lifting heavy wanted to get less fat, should he just suck it up, go on a diet, and put the heavy stuff on hold for a month or two? Is there another way?
[quote]jjackkrash wrote:
Holy German Volume Training, Batman! That’s a lot of benchin and rowing. Also, the prowler will flat-out do you in. I really, really want to get one of those.
As an aside, if a fat guy who hates dieting and likes lifting heavy wanted to get less fat, should he just suck it up, go on a diet, and put the heavy stuff on hold for a month or two? Is there another way? [/quote]
You can still eat alot just switch around your Macros. (50%protein/35% fat/15% carbs)((lots of vegetables))
1.Still lift heavy
2. do your cardio 5-6 times a week.
3. Stay strict to your diet plan you set up.
4. After 1 month add in H.I.I.T 2/week.
You would be surprised at your strength levels after 12 weeks of this…usually goes up.
Yeah my Sled has handles on it - so it doubles as a prowler and I built a wood base with carpet on the bottom for gym floors to use in the winter.
right now my Template is:
- Monday - upper body volume day-horizontal focus
- tuesday - weighted cardio/abs
- Wedensday - lower body-max effort/volume day
- Thursday- upper volume - vertical focus
- friday - cardio/abs
- saturday - some heavy sled pulls - lots of prowler runs
- Day of rest - play with family
Not really dieting either. Eating what I want (within reason) and slowly changing towards the leaner side. I dropped 3 pds since the 1st of the year-took 1.5 inches off of my waist and added .5 inch to my arms. 
I am keeping my protein over 350 5 days a week and trying to keep my carbs under 300 a day (trying)
Will switch up next month to everyday with weights will end up in 5 prowler trips. Cardio (weighted on off days) and Saturday - heavy conditioning day with - tire flips/sandbag throws/kettlebells for time/prowler/skipping circuits.
Lower body day.
Rack pulls just below knee no wraps/straps/belts. 315x10x10.
tri-set no rest between exercises only rest when partners is doing them.
Leg press stack 390?x15-leg extension 150x15-leg curl 130x15- 5 sets= Big Swole.
Taught boot camp afterwards and this was a free day for members. I had 34 people in class!! Man was I running around like the proverbial chicken with no head! Kept it basic with bweight exercises,skips and a big Javorek complex at the end.
Fischer
Between your 6 days of training and training others, you are getting a LOT of activity volume. You shouldn’t need to diet down at that pace.
upper body vertical
behind neck presses in smith 155x10x10
pulldowns 220x10x10
jm press 185x12x8
lying down face curls 130x12x8
circuit work of abs
5 prowler trips
5 sprints
That is a full week.
nice work
I like the vert push pull.
Javorek’s are the Best… He was at OTC when I was there as the head S&C type
he left his mark there.
Thats a lot of work over time Fischer, and I mean a lot. Good job.
[quote]FISCHER613 wrote:
upper body vertical
behind neck presses in smith 155x10x10
pulldowns 220x10x10
jm press 185x12x8
lying down face curls 130x12x8
circuit work of abs
5 prowler trips
5 sprints[/quote]
How do you rate the prowler? I’ve considered getting one this summer.