Great to see you’re back and more ripped then ever. Your lifts are still up there even though your a trim 229. Glad to read you like the new place.
the secret (if there is one) is slow weight loss. Right now bf% is between 14 and 16. I will bring my weight down under 215 and stay there for awhile. I will see a drop in strength when i drop below 225. oh well.
Eco take your time to drop the weight and be patient.
what are supplements like. respond in pm if you want to.
[quote]FISCHER613 wrote:
the secret (if there is one) is slow weight loss. Right now bf% is between 14 and 16. I will bring my weight down under 215 and stay there for awhile. I will see a drop in strength when i drop below 225. oh well.
Eco take your time to drop the weight and be patient.
what are supplements like. respond in pm if you want to.
[/quote]
Thanks Fischer. I take a multivitamin, 4000 of vitD, 1000 curcumin, 3000 fish oil and ?amount of zinc. I was pumped when I read the vitamin D article because I’ve been supplimenting with it for a while now.
Cgp
W/u’s 230x5,245x5,260x8
185x10 for 5 sets
bent over rows 185x8x8
lateral raise complex 15lbs crapload of reps
Nice work at a smaller weigh… how is the new place, and how is your calf?
kmc
[quote]kmcnyc wrote:
Nice work at a smaller weigh… how is the new place, and how is your calf?
kmc[/quote]
Thanks getting better and stronger. Starting to dal the diet in now.(gettin serious)
Calf is still hindering on sprints/heavy sled work.
My goal is to be under 215 by my birthday (nov 28) and still keep close to my numbers. While staying natural. Two of my lifting buddies are on/going on and it sucks watching them really push the weights and training. Atleast I can say I am their trainer.
Sqauts no spotter or belt
w/u’s 305x5,325x5,345x17 left some in the bank
atg sqauts 135x10 for 3 sets
stiff leg deadlifts 225x8x8
ab roller 5 sets of 10-15 reps
bweight is 229 in the morning no meals. will start the diet next week in earnest.
sled work over the weekend- almost healed on the calf - 2 weeks tops.
[quote]FISCHER613 wrote:
kmcnyc wrote:
Nice work at a smaller weigh… how is the new place, and how is your calf?
kmc
Thanks getting better and stronger. Starting to dal the diet in now.(gettin serious)
Calf is still hindering on sprints/heavy sled work.
My goal is to be under 215 by my birthday (nov 28) and still keep close to my numbers. While staying natural. Two of my lifting buddies are on/going on and it sucks watching them really push the weights and training. Atleast I can say I am their trainer.
[/quote]
While I don’t like to talk much about the natty/non thing here, I too have kept to the ‘only what you can buy at GNC etc’ for all of these 25 years of doing this. I actually have no moral issues with the use, just now not what I want. And I have found I still 95% of the time can out perform those I know and train with that are ‘on’. I am still at heart a pissed of punk rock kid from the 80s, and that anger gives me ten times more aggression than being ‘on’. I have a few training partners who are on stacks of stuff and still cannot progress, because when the weight is in their hand or on their back they just straight up get scared, not pissed… The ‘shit’ isn’t magical. It works, but not without work. At least from my naive perspective.
Pete I agree with you on all your points. The problem is they know how to train and gain. They each are in their late 30’s and have been doing 2 cycles a year for 4 years. They gain during the cycles and maintain between them.
heres to us doing it the Natural way.
I’ve seen a bunch of guys taking/have taken steroids as patients (I do ultrasounds) who have ruined their hearts. I’d never touch the stuff. Just looking for an early grave using those.
military press
175x3,185x3,195x5
135x10 for 4 sets
170x8x8 pulldowns
2 sets reverse curls 21’s with the oly bar
some abs - taught boot class
9-19-09
DEADLIFT DAY
275lb tire
flipped tire a total of 75 times in about 30 minutes. forearms are fried.
9-20-09
sled workout. lots of pulls for upperbody. 8 prowler pushes.
edit: found out tire weighs 525lbs not 275 !! Felt like pulling 275ish. Oh well that can now explain why I am still sore after 4 days in the forearms.
[quote]FISCHER613 wrote:
9-19-09
DEADLIFT DAY
275lb tire
flipped tire a total of 75 times in about 30 minutes. forearms are fried.
9-20-09
sled workout. lots of pulls for upperbody. 8 prowler pushes.[/quote]
Great workouts. Getting outside for a workout feels so good. I tried to pull the sled while carrying a 100lb sandbag on Saturday. It totally killed me.
Close grip bench
245x3,250x3,275x5
185x10,185x10,185x15
bent over rows 185x8x8
reverse curls - bar 5 sets of 21’s
bweight 229
edit :found out tire weighed a bit more than was told to me. 525 vrs 275
Sqauts
w/u’s then 325x3,345x3,365x8 felt a pinch/pull in right hamstring racked weight.
very strict good mornings 135x5x5
pull thru’s 150x5x5 - working on keeping arch and blades together while doing these.
I am typing this the morning after and hamstring feels real tight - will get a massage later today at my gym.
ps: tried foam rollling and there is somewhat of a tender spot- oh well this usually happens after a calf tear i was kinda expecting this.
s’posed to be deadlifts but my lower back is having none of it.
so fid high rack pulls instead.
Will do this foe awhile due to my lower back will probaly fubared for 3 months with anything close to resembling full range deadlifts.
w/u’s a boatload.
375x5/425x5/475x21 the pins are set where the top of my knee is just touching the bar when set on the pins.
275x10 for 10 sets. Then did abs.
Bweight still at 229-233 hard to to really start the diet right now with alot of crap going on.
Downloaded a video of me high box sqauttin - then we would go to the gym and sprint or skip for 40 yds.
And found out how to upload pictures. so here is my daughter and me swinging on the swings in the spring time this year.
Bald is beautiful
[quote]PeteS wrote:
Bald is beautiful[/quote]
I was thinking the same thing.
Rick, like the new avatar.
looking like a good week.
nice work