Sorry to hear about the toes Rick.
I’m going with walking around the house also- I broke my big toe slipping on our stairs while carrying my then three old son several years back.
Lol guys it was walking in the bedroom…
OHP press in the smith
135x5x3,155x3,185x3x3,205x3,225x3,245x3,265x1,275x1 and 285x0.
225x3x6
BTN press in smith 135x15x3
Done.
snatch grip high pull from the hang worked up to 175x3x10
shrugs 125x25x4
straight arm pullovers -cable 60x20x4
tate presses 40x20x3
pushdowns 75x25x4
bweight 223
Seated OHP from the pins. Bar height is at adam’s apple. (11 pin)
95x3x3,115x3,135x3,155x3,175x3,195x3,215x1 and 225x1!
185x3,3,2,2,2,2,2.
Snatch frip pulls from the pins (6 pin)
135x3x3,185x3,3,2,2,2,2.
Skullcrushers 115x10x4
Reverse barbell curls 75x10x4
Bweight 221.8
Woke up at 6:00 -walked fasted 30 minutes
Bweight 218. Guess the IF meal strategy is for me. I have been following the Intermittant Fasting of having an 8 hour window to eat and changing nothing else really i have lost now 20pds without counting macros at all. Fuck I still drank beer 3 days in a row on Thurday-Saturday last week. While still eating Pb and jelly sandwiches.
I have lost nothing on my strength at all yet so that is good news as well.
Before I train ( 11am) I mix 15 grms of protein and 35 grms of waxy maize with a pre-workout formula ( jackd 3d or whatever)
When I wakeup I drink coffee till about 10 am then switch to water till bedtime.
Hello everyone. My name is Dustin. I am a friend of Ric’s and have known him for several years now. Before I met him I pretty much just aimlessly walked the gym and did shit workouts I read out of magazines.
He has taught me a lot about fitness and has gotten me a lot stronger and I actually have some form of shape to my body now instead of being skinny fat. I also suffer from low T and he has helped with that as well, Hell I can even grow billy goat hair on my chin now :D.
Ric invited me to keep a log of my activities on his log to keep me motivated.
I am a 24 (soon to be 25) male, 5,8 190lbs 18-20%BF. I’m currently working on keeping strength and cutting my weight down to deal with my high blood pressure.
Squat 315x3
Bench 190x3
Deadlift/Sumo 325x3
My all time PR’s and currently recovering from a bulging disk in my upper lumbar.
Yesterday was
Box Squat to parallel worked up to 315x3 then 275x6x3
SumoDeads were worked to 4x5 from 2 inch blocks
Finished with Hyperextensions 3 sets x20 x12 x10
Today is light barbbell complex for 6 rounds.
I look forward to not only following Rics progress but also hearing all the feedback from the community.
Hey Dustin, welcome!
Broken toes sqautin’
worked up to 255x3 atg called it after that due to toe started bleeding again.
Deadlift speed singles worked up to 365x1,1,1.
Stiff leg deadlift 135x25
400m row time 1:15
Bweight 219
[quote]FISCHER613 wrote:
Broken toes sqautin’
worked up to 255x3 atg called it after that due to toe started bleeding again.
[/quote]
What the hell? Was it bleeding under the nail?
No nail is the problem. When I started to apply pressure the “newly forming nail” broke open and I instantly felt the blood flowing.
So another week or 2 of no squats over my body weight.
[quote]FISCHER613 wrote:
Have also been training fasted as well with no bad side effects as well.
Any thoughts?
[/quote]
I’ve been doing a lot of 18 hour fasts also and up to 24…I’ve found it really boosts the weight loss, but leaves me lethargic and with nothing in the gym. As an all-or-nothing guy though it helps make up for the weekend (okay Wed and Thurs also) binges.
[quote]sen say wrote:
[quote]FISCHER613 wrote:
Have also been training fasted as well with no bad side effects as well.
Any thoughts?
[/quote]
I’ve been doing a lot of 18 hour fasts also and up to 24…I’ve found it really boosts the weight loss, but leaves me lethargic and with nothing in the gym. As an all-or-nothing guy though it helps make up for the weekend (okay Wed and Thurs also) binges.[/quote]
That is why I implemented the Pre-workout drink of protein/carbs/energy source. Complete and utter difference in gym performance. From blah to I just hit a Pr!
Didn’t get a chance to post yesterdays workout.
Worked up to 105 on the standing overhead press. Then dropped to 95x6x3
Flat Dumbbell Bench 40x10 50x10 50x10
Tricep Pushdown with V-Bar 90x15 100x15 100x15
Worked the heavy bag for 20 minutes mixing punches and kicks.
3 sets of 20 Sprinter sit-ups.
Today is sprints. Template will be 10’s 20’s 40’s.
Food
Salmon patty on bun with cheese and half an avocado x2
1 cup cottage cheese
3 Rice Cakes
3 Rice Cakes pre-workout
2 scoops ON BCAA Intra-Workout
20oz gatorade post-workout
1.5 Scoops DymatizeXT Post-Workout
Ground Turkey and Broccoli stir fried together with half an avocado.
Doing this in an 8 hour window for the day.
Bw is 189.5
Do you think the waxy maize is the key to enhanced performance? I often have a good pre-workout drink but not with protein. I’ll eat about 2 hours before a lifting session, mostly protein with some carbs and vegetables. How long before your workout do you have the protein-waxy maize-jackd drink?
[quote]gorillavanilla wrote:
Do you think the waxy maize is the key to enhanced performance? I often have a good pre-workout drink but not with protein. I’ll eat about 2 hours before a lifting session, mostly protein with some carbs and vegetables. How long before your workout do you have the protein-waxy maize-jackd drink? [/quote]
Yes the waxy maize is key in that it really helps with energy output and pumps. (a lot) Remember I am lifting fasted barring this drink and my lifts have not suffered at all when doing the drinks when I tried and lifted without he “shake” I would get about 15 minutes into the lift start to feel flat and then just peter out.
Protein 13-26 grms
Carbs (Waxy maize) 35-50 grms
Pre-workout mix or a condensed caffiene pill 200-400mg
THe dosage depends on the “stress level of the workout”
I start drinking the mixture 30 minutes before and finnish right before warmups.
I mimic’ed the ratios of protein/carbs of the supplement here and used Waxy maize instead of “… dextrin” just as good but WAY cheaper and I can monitor the ratios and added a pre-workout mix to it if wanted.
Hope this helps and makes sense
rick
Dbell ohp seated 60x12x4
pulldowns 170x20x4
rear delt laterals (john meadows protocol)
some bi’s and tri’s.
RUSH tonight!!!
I will choose Freewill…
Bweight 219.4
Awesome! Have fun tonight man.
Thanks for the info. I think I will incorporate waxy maize into my pre-workout drink and see if it works for me. I think I will mix it in my gallon of water I drink while working and hopefully it will help keep my endurance up during the hot, humid, sunny days.
I am doing a Sheiko program I found that is 5 weeks and for CMS/MS lifters translated by Gavrilo Gavrilov. I’m not sure of the number but I think it’s very similar to the last one I did which I believe was #32.
I have competed with Eric Talmant and I think he’s really personable. We competed at meets a couple years ago in RAW UNITED meets here in Florida. Hopefully, I will see him at a meet this year in Tampa or maybe early next year at the RAW UNITY Meet (RUM).
Ohp off of pins
185x3,3,3,2,2,2
snatch grip high pulls
185x3,3,3,2,2,2,
Reverse grip bcurls
75x11x4
Elbows were sore from the tate presses so direct tri work.
bweight 221
Had to take a client for someone so my workout was cut short. I was able to finish box squatting though.
Worked up to 315x3, 325x3, 285x3, 285x3, 285x5, 285x5
Feeling my legs from a combination of squatting and playing paintball on Sunday.
Feels good.
Body Weight is 187.5