3/24/12
Deadlift: 250x5, 300x5, 350x5
OHP: 95x5, 120x5, 140x5
Pullup: 3x5
SSB Squat: 170x5, 210x5, 250x5
Floor PRess: 130x5, 160x5, 190x5
Ab Wheel: 3x12
Face Pull: 3x15
Cardio: 23 minutes steady state (gym closed)
Boring workout. Felt like a sack of wet assholes going in to it. Me and my girl went to the gym together and both felt like shit beforehand…not sure why we even worked out…didnt get much better, but made it through it…
19.2.1 - 3/26/12
Squat: Warmups, 315x5, 365x5, 415x5
Good Morning: 135x10, 155x10, 185x10
Ab Wheel: 5x12
Cardio: 30 minutes steady state
First real workout after vacation and it was pretty good. On travel this week so working out at the base gym in Groton, CT, which is shittier than most of the base gyms I go to. They didn’t have any 2.5 pound plates so just went heavier than I was supposed to when the situation called for it.
Obviously they didn’t have an SSB either, so just used regular bar for good mornings. I’ve found that if I take my grip out wide as shit, I can keep the bar from rolling up my back as bad and keep it a little steadier, so I did that. Only problem is trying to not crush my fingers when reracking it.
Official weigh-in on Sunday was 277.6, which was just 0.6 higher than 2 week ago weigh-in so lost most of the Aruba bloat. Also lost another half inch in waist measurements, so was pretty happy about it. But Shelby still took my last remaining high carb day away so I’m at 4 medium and 3 low, with cardio 7 days/week…shit
19.2.2 - 3/27/12
Bench: Warmups, 235x5, 275x5, 315x5
Pullups: 8, 7, 7, 7, 7, 8
Incline: 155x10, 185x10, 215x10
DB Rows: 90x10, 100x10, 100x10
Face Pulls: 3x15
Conditioning: 30 minute steady state
Easy day. Made a friend at the gym last night and he came and worked out with me today. Again, make friends at gyms away from DC but nobody ever talks to me at my home gym. Weird.
Been having a hard time getting all my meals in the last couple days…not hungry at all when it is meal time again…not sure what up with that.
3/28/12
Conditioning: 15 minutes Intervals on bike
Low Carb day…sticking to the diet pretty well this week (except for missing cardio on Monday since the fitness center at the hotel wasn’t 24 hours like I thought…oops)
19.2.3 - 3/29/12
Deadlifts: Warmups, 325x5, 375x5, 425x5
Conditioning: 30 minutes steady state
Not really feeling it tonight so utilized the “IM NOT DOING JACK SHIT” template…took a couple hour nap before the gym so was lethargic and just called it a day after deadlifts…
Third rep got WAY out in front of me and jerked me forward but I was easily able to regain control and muscle it up…probably should have just dropped it (it was that bad) but the weight just didn’t feel heavy at all…not a terrible session but like I said, just wasn’t feeling it.
Was at 276 after the gym in a pair of swimming trunks and a wife beater, which was after eating all day on a medium carb day so definitely lost some weight this week. Will weigh-in officially Saturday morning dryed out.
OHP press tomorrow upon my return to DC.
I vote for a bedazzled pair of trunks and a neon tank top for the weigh in
How many girls have approached you in the gym after seeing you 600lb deadlift online? 10? 50?
[quote]TheTexican wrote:
I vote for a bedazzled pair of trunks and a neon tank top for the weigh in
[/quote]
Pics or it didn’t happen?
[quote]scj119 wrote:
How many girls have approached you in the gym after seeing you 600lb deadlift online? 10? 50?[/quote]
Bro, you know my girl reads this log…you trying to blow up my spot here??? Let’s just say, your range is adequate haha j/k…nobody give a shit about an aging fat guys deadlifting 6 tiny asians.
19.2.4 - 3/30/12
OHP: Warmups, 155x5, 180x5, 205x5
Floor Press: 160x10, 190x10, 225x10
Curlzzzz: 80x10, 80x10, 90x10, 100x10
Face Pulls: 4x15
Cardio: 30 minutes steady state on elliptical
Skipped pullups because my joints were all fucked up.
Paused all my reps at the bottom and they were explosive, but I still didn’t feel all that strong today. Not sure what’s up this week, though I’m sure the vacation interruption didn’t help things. Last week of smashing reps next week before deload and moving on to my meet prep, which will be almost no reps higher than 5 for the next 2 months (glorious).
Thinking about rearranging my goals for the meet–at least the DL goal…will probably bump it up 10 pounds or so to 610…hard to get motivated for a big 3rd pull when it wouldn’t even beat my gym PR.
My Mega Millions numbers for tonight are 35-36-37-38-39 with 34 as the moneyball. The guy at Giant laughed at me for buying 6 sequential numbers, but I mean, I’m not the one selling lottery tickets at Giant at 10 pm on a Friday, now am I? Get money bitches.
So I didn’t win Mega Millions. $20 worth of tickets for me, $30 for my girlfriend’s parents, and about $5-$10 from her and out of all of them, we didn’t manage to win a single dollar. Fucking rigged.
19.3.1 - 4/2/12
Squat: Warmups, 365x5, 410x3, 460x6 PR!
SSB GM: 170x5, 195x5, 225x5
Ab Wheel: 3x15
Cardio: 30 minute steady state on elliptical (135 BPM)
So been pretty lethargic the last few days so wasn’t sure how this workout was going to go. Got to the first working set at 365 and struggled hard with it. Went over to my girl and SCJ119 and told them I wasn’t sure I was even going to finish the workout. Put the belt on for the last 2 sets and ended up hitting a PR. So it goes.
I really think the shrinking “squat muscle” (aka the gut) impacts my stability on the squat significantly. Once I put the belt on I felt way more stable, but really shouldn’t have needed it for the first working set (or even the 2nd one for that matter) before the diet. I guess that’s a trade off to make.
Speaking of the diet, I had planned to diet hard the next couple weeks and transition to Lean Gains bulk coinciding with the start of my meet prep in mid-April…well Shelby has other ideas and basically told me I was still too fat to do Lean Gains when I had planned and would prefer me to diet a couple extra weeks. What an asshole.
Just kidding, he is probably right and and basically said the lean gains would go a lot “leaner” if I dieted down more first to give us more room to work with. I reluctantly agreed. So now I will be cutting until the end of April before transitioning.
He also took away 10 g of carbs from each of my carb meals. Bastard.
So, when you say Lean Gains are you talking about actually doing the Intermittent Fasting crap?
It was funny hearing you say you weak you are on low carbs and how it affected your strength last time you did it… then you hit 460x6 on squat. Dick.
[quote]scj119 wrote:
So, when you say Lean Gains are you talking about actually doing the Intermittent Fasting crap?
It was funny hearing you say you weak you are on low carbs and how it affected your strength last time you did it… then you hit 460x6 on squat. Dick.[/quote]
I’m not sure if I’m using the right term for it or not, but its not IF. I think its just the term Shelby uses to mean getting big without getting fat as hell. Which is the complete opposite of every bulk I’ve ever done!
Thanks
19.3.2 - 4/3/12
Bench: Warmups, 275x5, 310x3, 345x7 PR!
Pullups: 6x7
Incline: 200x5, 230x5, 260x5
DB Row: 100x10, 110x10, 120x10 (ugly as hell)
Face Pulls: 3x20
Cardio: 30 minutes on elliptical (135 BPM)
PR would have been six reps. Got to the 6th one and was still feeling good. Spotter tried to grab the bar to rack it, I waved him off and banged out one more slow, ugly, uneven armed rep. But I got it on my own by gawd. Didnt just break my PR, fucking raped it.
Rest of the session went pretty well too. Couldn’t have asked for much better. May knock the weight down on the DB rows a bit next time until I can work up to the 120 for a clean 10–way too much body english on that set. My gym only goes up to 120# DB’s so no real hurry.
Low Carb and HIIT Cardio tomorrow…ugh…
Dude, you’re killin’ it. You keeping track of bodyfat loss or just going by the scale and the mirror?
[quote]WhiteFlash wrote:
Dude, you’re killin’ it. You keeping track of bodyfat loss or just going by the scale and the mirror? [/quote]
Thanks buddy! I haven’t seen you on much. Somehow got unsubscribed from your log. Bollocks.
Mostly by mirror, not even scale because I haven’t lost all that much weight…I think only about 10 pounds or so, most of that coming in the last couple weeks.
But I did take some bodyfat measurements. I was 19% on January 1st…didn’t take any when I started the diet a few weeks later, but probably didn’t lose much BF, maybe half a percent or so if that. I was down to 15.8% on March 3rd, and got another reading coming up this weekend. Probably around 12% or so now I would imagine, but not really sure.
I think Shelby uses mostly mirror, but from what I can tell from his clients, they look to be around 10% or so before he starts them on Lean Gains. I should be able to hit that by the end of the month if I am on track. And don’t go on an oreo bender!
Do you do your DB rows pretty strict? I do Kroc rows as opposed to strict rows usually.
If you do, do you feel it helps your bench? I’m on a mission to build my back to ungodly proportions in an attempt to get my bench to respectable standards.
[quote]TheTexican wrote:
Do you do your DB rows pretty strict? I do Kroc rows as opposed to strict rows usually.
If you do, do you feel it helps your bench? I’m on a mission to build my back to ungodly proportions in an attempt to get my bench to respectable standards. [/quote]
I’m not a form nazi with them, but try to stay as strict as I can. Definitely not above using a liberal bit of body english when the weights get heavy though.
That said, I’m not one of these guys that think back is all that important for bench. I know this is controversial, and obviously it helps, but I think if you want to get good at bench you should focus on benching and the main movers. I did very little (almost zero) horizontal back work from September 2011 until about February this year and my bench went up at least 35 pounds in that time frame while losing bodyweight. The only things I did for back in that time were Pullups and Face Pulls.
[quote]VTBalla34 wrote:
[quote]WhiteFlash wrote:
Dude, you’re killin’ it. You keeping track of bodyfat loss or just going by the scale and the mirror? [/quote]
Thanks buddy! I haven’t seen you on much. Somehow got unsubscribed from your log. Bollocks.
Mostly by mirror, not even scale because I haven’t lost all that much weight…I think only about 10 pounds or so, most of that coming in the last couple weeks.
But I did take some bodyfat measurements. I was 19% on January 1st…didn’t take any when I started the diet a few weeks later, but probably didn’t lose much BF, maybe half a percent or so if that. I was down to 15.8% on March 3rd, and got another reading coming up this weekend. Probably around 12% or so now I would imagine, but not really sure.
I think Shelby uses mostly mirror, but from what I can tell from his clients, they look to be around 10% or so before he starts them on Lean Gains. I should be able to hit that by the end of the month if I am on track. And don’t go on an oreo bender![/quote]
Took a month and change off to try and rest these old bones. From just your vids you can tell you’ve dropped serious fat. 10% is in the bag homie.
Thanks bro! It’s crunch time now…trying to stick to the diet real clean like!
4/4/12
Cardio: 15 minutes HIIT on bike (15/45) with 5 minute warmup and 10 minute cooldown.
19.3.3 - 4/5/12
Deadlift: Warmups, 375x5, 425x3, 475x8 PR!
SSB Squat: 275x5, 315x5, 355x5
Ab Wheel: 3x15
Cardio: 25 minutes steady state on elliptical (135 BPM)
PR streak continues. I have never had a run like this training wise since starting. Hopefully I can keep it up to my meet. 8th rep was pretty slow but probably could have squeezed out 9 if I tried real hard.
First time SSB Squatting in over a month due to my travel schedule. It was pretty tough but no question that I was getting all 5 reps on the money set.
Had to cut cardio 5 minutes short to get to Chipotle before they closed!
OHP tomorrow. Trying to go 4/4 on the PR attempts this week!
19.3.4 - 4/6/12
OHP: Warmups, 180x5, 205x3, 230x4
Pullups: Don’t remember but did 6 sets of between 6-8 reps
Floor Press: 210x5, 240x5, 270x5
Face Pulls: 3x20
Cardio: 30 minutes steady state on elliptical
Didn’t hit my PR, which would have been 5 reps. That’s ok though, had an awesome training cycle. Next week is deload then I start my meet prep, which means I won’t be repping out for about 3 months (2 weeks off after the meet). That’s ok, I’m definitely ready to start smashing some singles.
Official weigh-in today was 268.4 I’ve lost 6 pounds and an inch off my waist this week. Pretty crazy. Especially since I went out and got drunk last night and ate some shitty barfood–still managed to bring it in for a good week.
Shelby didn’t change my plan at all, so same setup for the upcoming week. Only 3 more weeks of dieting left!
19.4.1 - 4/9/12
Squat: 195x5, 245x5, 290x5
Good Morning: 105x5, 130x5, 155x5
Ab Wheel: 5x10
Cardio: 30 minutes steady state
Yayyy deload…usually I am wrecked going into deload week and ready for it–this cycle I felt like I could have pushed right on through. But start my 8 week meet prep next week so went ahead and stuck to the schedule.
Nothing exciting to report.