I envy your prowler, hopefully you will dodge the sickness. Good luck.
Who doesn’t feel like puke after burpees
I remember doing hills in college and running by what I KNEW where lucky charms
enjoy the deload, dont get sick.
I could so use a prowler at the weekend place…
but I have no level ground. The closest thing is a crappy sidewalk from the house to garage
that is about 100’ feet.
I do get down with the wheel barrow loaded up , up and down the drive way.
since I am too cheap to buy a prowler, I am considering making a 2’ long pipe handle for my sled. run the dragging rope through the pipe, push on the pipe which pulls the sled. I don’t think it will work. I would be better off coming up with a way to push my tire. hmmmmmmm, just got an idea for that…
[quote]mjnewland wrote:
since I am too cheap to buy a prowler, I am considering making a 2’ long pipe handle for my sled. run the dragging rope through the pipe, push on the pipe which pulls the sled. I don’t think it will work. I would be better off coming up with a way to push my tire. hmmmmmmm, just got an idea for that…[/quote]
To push the tire you need a wood base for it and anchor 2 supports for your handles.
Or go to a machine shop and have them weld the “eyeholes” and buy 2 24’ pipes from them to use as handles.(for you sled)
To edit my workout posted above every 6 weeks there will be a 2 week volume phase of 10x10’s with the cardio being reduced to boring treadmill work.
fischer
upper body day 1
bench press in rack off of pins set at my chest 2 second pauses between each rep.
w/ups
275x5 4 sets then last set got 7.
bent over row 225x8x5.
rear pec dec laterals 130x12 ssetted with rear machine shrugs 210x25 total 4 sets.
barbell drag curls 65x15 slow overhead pushdowns 80x25 total 3 sets each.
bweight fully clothed after 2 meals 238.4.
What is your diet going to look like? Do you actually measure food and count calories? Or do you just estimate? I am seriously considering going on an all-out fat blistzkrieg, but I just hate doing that. I get so freeking hungry when I lift heavy, I don’t think I could last long on a serious deficit for very long without giving up heavy work for a while.
Did I mention I love pancakes and ice cream?
You are da man,
Jack
[quote]jjackkrash wrote:
What is your diet going to look like? Do you actually measure food and count calories? Or do you just estimate? I am seriously considering going on an all-out fat blistzkrieg, but I just hate doing that. I get so freeking hungry when I lift heavy, I don’t think I could last long on a serious deficit for very long without giving up heavy work for a while.
Did I mention I love pancakes and ice cream?
You are da man,
Jack [/quote]
Right now no not counting calories/measuring…yet. I will do that in in 8 weeks. My diet right now is 3 meals and 3 shakes.
- protein/oatmeal shake
- eggs and cheese/potatoe
- protein/vegetables/rice
- protein/oatmeal shake
- protein/vegetables/rice
- protein shake.
fish oils at 3 pills per meal. Creatine/arginine/glutamine stack 3 times a day. Preworkout drink is Dirty.
Key here is to slowly reduce your calories(14-15 calories per pound) not go to fast on the weight loss-- or you will suffer alot also do light cardio for 45 min daily.
I will do this for 4 weeks and then re-evaluate and adjust accordingly or stick with plan. Usually I see a muscle gain in clients for the first 3 cycles of the diet (4 weeks). I will put in 1 cheat meal a week on this plan - last meal of the day.
You have so much more dedication to both training and diet then I do. Impressive all around.
[quote]ecogenx wrote:
You have so much more dedication to both training and diet then I do. Impressive all around.[/quote]
Main reason: It is my job. I need to look and resemble the profession or people do not take you seriously.
Thanks though for your thoughts, they actually mean alot to me.
rick
[quote]FISCHER613 wrote:
[quote]ecogenx wrote:
You have so much more dedication to both training and diet then I do. Impressive all around.[/quote]
Main reason: It is my job. I need to look and resemble the profession or people do not take you seriously.
Thanks though for your thoughts, they actually mean alot to me.
rick[/quote]
Just call it as I see it.
Lower body day
Deadlifts Sumostyle. w/u’s then 275x21.
barbell thrusters 185x10x5
hanging leg raises 5x10
seated calf raise 3platesx25 for 4 sets.
good day no groin pain today.
some cardio stuff: Lots of skipping and side lateral movement.
Sidenote: Looks like I will be playing some paintball again 1-2/month. Woohooo. can’t wait I have 4 really good markers. so if anyone wants to play when in town or in the area—lets throw some paint!!!
Fischer
[quote]ecogenx wrote:
[quote]FISCHER613 wrote:
[quote]ecogenx wrote:
You have so much more dedication to both training and diet then I do. Impressive all around.[/quote]
Main reason: It is my job. I need to look and resemble the profession or people do not take you seriously.
Thanks though for your thoughts, they actually mean alot to me.
rick[/quote]
Just call it as I see it.[/quote]
You are the exception in your profession though. I have a 6 foor tall PT who weighs 165 that wants me to train him but doesn’t want to eat/gain weight. And I see the fat ass PTs sneaking in Arby’s all the time. Fuggen ridiculous.
upper day on friday.
standing military presses. (these suck for me due to various injuries) w/u’s then 125x14.
pulldowns v-bar 190x12 5 sets
seated military press machine (facing pad) 120x15, 120x26
jm press in smith. 135x5x2,185x5,205x5,225x5,245x8,135x25.
barbell drag curls 65x15x5 sets.
feeling good so far. Lost 2 pounds.
I found a lifting partner with similar goals he is doing 5/3/1 so I am jumping in with him for ease of exercise selection and or template selection. I am setting my lifting maxes real low - taking anywhere from 15%-20% off due to diet and really working on form.It will also allow me to go actually “progress in strength” while dropping weight while pursuing my athletic skills on a different matter. It will also allow me me to add in some volume (which I like) without overtraining or a real fear of injuring myself by going after the numbers.
It seems to me (or maybe you guys to) that I jump around alot with my training templates- but the matter is I spend over 25 hours a week in the weight room training others and it starts to bore me a little when I train. So to spice it up I vary it alot, but since I have a new partner we will see what becomes of it.
I like the direction you are going with your training Fischer. Good news on the training partner. I’m sure it will be fun to follow.
lower body on monday.
front sqauts – fucked these up- will not do these again. I actually dumped the bar onto the pins because of middle back cramps. I had 315 on the bar and on the 3rd well it went south…fast.
1 legged leg press 210x15 5 sets
leg press calf raises 250x25 4 sets
hanging ab raiese 15 for 5 sets
Fish! you still too embarassed about dropping the front squat? where you been?
j/k about the front squat. I am doing sets of 10 at like 110 lbs.
Rick, I’ve had many front squats turn into zerchers mid set. Not on purpose. It happens.
Sorry life got real busy. Diet is on hold and training is still going strong. To the posters above 
the problem with the front sqauts is not form per se but body mechanics. (due to the poysplenia)
good news just hooked up with a distributor for equitment at manufacturers cost +10% FUCK YEAH!!!
The gym is going to open sooner than later.
Rock and Roll, great news!