[quote]Tony Hsiao wrote:
Norweige wrote:
I obviously don’t know how to turn off the bold thing once I turn it on. My apologies guys. I’m not actually that self-important.
Just like (quote) and (/quote), it’s (b) and (/b). Except, replace the ‘(’ with ‘[’ and ‘)’ with ‘]’.
Or, you can just quote any of Modi’s posts and look at how he does it. He’s always got so many bolds in his entries. :-D[/quote]
I know, what a whore, huh? Thanks for the tip Tony!
[quote]Norweige wrote:
Tony Hsiao wrote:
Norweige wrote:
I obviously don’t know how to turn off the bold thing once I turn it on. My apologies guys. I’m not actually that self-important.
Just like (quote) and (/quote), it’s (b) and (/b). Except, replace the ‘(’ with ‘[’ and ‘)’ with ‘]’.
Or, you can just quote any of Modi’s posts and look at how he does it. He’s always got so many bolds in his entries. 
I know, what a whore, huh? Thanks for the tip Tony!
[/quote]
Ummm, Hello? It’s not like I can’t read guys. I’m right here.
[quote]Modi wrote:
Norweige wrote:
Tony Hsiao wrote:
Norweige wrote:
I obviously don’t know how to turn off the bold thing once I turn it on. My apologies guys. I’m not actually that self-important.
Just like (quote) and (/quote), it’s (b) and (/b). Except, replace the ‘(’ with ‘[’ and ‘)’ with ‘]’.
Or, you can just quote any of Modi’s posts and look at how he does it. He’s always got so many bolds in his entries.
I know, what a whore, huh? Thanks for the tip Tony!
Ummm, Hello? It’s not like I can’t read guys. I’m right here.[/quote]
Don’t worry man, they’re just jealous! 
Tuesday, 10/30/2007: ME Squats
A. Box Squats
135 x 8
185 x 5
225 x 3
265 x 0
265 x 1
265 x 0
230 x 5 (PR +5 lb)
B. Glute-Ham Raise
BW x 4 sets x 8 reps
It’s one of those weeks I guess. I’m slowly upping my calories as I try to put down more food everyday. I felt pretty decent going into the gym but the bar felt really heavy when I got to 265. I was hoping to go for 290 today but that is not going to happen. In fact, I failed twice at 265. At least I got a PR for the 5 rep mark.
On a positive note, GHRs felt lighter today. Maybe I’ll be able to do a good clean unassisted rep sometime in the future. But first, I’ve gotta get back to my regular eating schedule and give my body some food to work with.
I hate stomach flus!
ME Bench
45x5
65x5
85x5
95x3
115x3
125x3
145x3
155x1 (I went for a triple, but no dice. The second rep refused to move off my chest)
150x2 (PR+10) I lost the second rep off to the left side, but was able to grind it out. The weird thing is that 145 is fast and relatively easy, but even five pounds more all but kills me. I don’t understand it.
Medium grip BB pushups 32 (PR+1 rep), 21 (second set PR+1)
BB curls 45x10, 12, 12
BB shrugs 65x12, 12, 12
Shoulder feels a little weird from windmilling on 150. I think I’ll go for floor presses next week.
are there any hardcore gyms up in north jersey? i currently go to the local jewish ymca gym and im starting to look for a new place to lift heavy objects lol
10/30/07 ME Lower
14" Box Squat
barxtons
barxmore
135x8
135x8
225x3
275x1
275x1 (added belt)
315x1
335x1
370x1 5LB PR
335x3 20LB PR
Good Mornings
135lbs 4x8
Lat pulldown
70x12
90x8
120x8
Front Squat
135x20 (who knows why)
Got two PR’s but I didn’t fell the greatest, the 3 reps where the ugliest crap ever but oh well. Did good mornings light to ease back into them as I haven’t done them in AWHILE. Bicep is felling better and better on stuff like lat pull downs but I am not going to push it.
did one set of 20 reps with the front squat, it wasn’t heavy but was brutal, I don’t like even squatting the bar for 20 reps.
My weight was 206lbs last night before bed!!! highest ever before was 204.8 or so 203 when I woke up, I have been gaining 1/2 to 1 lb a week… Not even really trying to just been fucking hungry. Diet has been real clean to.
10/30/07- Tuesday- DE DL/RE BP
DELOAD
1)DE 4" Deficit DL
(135x5 225x3 275x2) 315x6setsx1
2A)Neutral Grip DB Bench
(50x12 75x6) 95x11 x10 x8
2B)Wide Grip Pullup
BWx14 x13 x8
3A)Pushups (w/handles)
BWx32 x26
3B)Neutral Grip Chest Supported Machine Row (Paramount)
STACKx8 x8 x8
4)EZ Bar Curl
95x12 x10 x9
Notes: Decided to combine some lower lifting with upper so I’d only have to lift 3 days this week. DB presses may be a PR, but who cares?
-Matt
[quote]Kalle wrote:
10/30/07 ME Lower
14" Box Squat
370x1 5LB PR
335x3 20LB PR
My weight was 206lbs last night before bed!!! highest ever before was 204.8 or so 203 when I woke up, I have been gaining 1/2 to 1 lb a week… Not even really trying to just been fucking hungry. Diet has been real clean to. [/quote]
Hell yeah! Nice job on the PR, and we’ll get your weight up to 231 in no time!
10/30/2007 DE Upper
bench
195 x 3 x 8
Dips
BW x 22 PR!, 10, 8
Pullups
5, 2, 2
curls for the girls
70 x 10
80 x 10, 6
delt raises front/side
10 x 8
20 x 8
15 x 8
Speed was good on the bench. I really feel like I’m focusing on technique better and that should hopefully help me with heavier weight. I didn’t use my regular station for pullups so they were retardedly wide. Gotta be good for me if they were that hard.
[quote]Tony Hsiao wrote:
Tuesday, 10/30/2007: ME Squats
A. Box Squats
135 x 8
185 x 5
225 x 3
265 x 0
265 x 1
265 x 0
230 x 5 (PR +5 lb)
B. Glute-Ham Raise
BW x 4 sets x 8 reps
It’s one of those weeks I guess. I’m slowly upping my calories as I try to put down more food everyday. I felt pretty decent going into the gym but the bar felt really heavy when I got to 265. I was hoping to go for 290 today but that is not going to happen. In fact, I failed twice at 265. At least I got a PR for the 5 rep mark.
On a positive note, GHRs felt lighter today. Maybe I’ll be able to do a good clean unassisted rep sometime in the future. But first, I’ve gotta get back to my regular eating schedule and give my body some food to work with.
I hate stomach flus! [/quote]
Don’t worry man. Your strength will be back soon. How long have you been using box squats as your ME movement? It seems like months. It might be time to switch it up.
[quote]Kalle wrote:
14" Box Squat
370x1 5LB PR
335x3 20LB PR
[/quote]
Good job there buddy! A PR is a PR. Ugly PRs are like “butterface” girls. Just slap a paperbag on her and enjoy it anyway.
Good job gaining weight too. That’s what I’ve been learning these days: the heavier you are, the stronger you get.
[quote]Pemdas wrote:
Don’t worry man. Your strength will be back soon. How long have you been using box squats as your ME movement? It seems like months. It might be time to switch it up.
[/quote]
Yeah, I’ve been doing box squats for quite a while, haven’t I? However, I’ve been making progress and not stalling so far. At least, I was when I was eating right. My approach has been to milk everything out of an exercise before switching. Since I’m such a newbie in terms of training age, I haven’t been stalling too much.
Things like getting sick sort of throw a wrench into the plan though. I can’t really tell if I’ve stalled or not. Maybe I will switch it up next week just for variety sake and get back to box squatting after a few weeks. It would be interesting to see where my regular squat is at anyway.
[quote]Tony Hsiao wrote:
Pemdas wrote:
Don’t worry man. Your strength will be back soon. How long have you been using box squats as your ME movement? It seems like months. It might be time to switch it up.
Yeah, I’ve been doing box squats for quite a while, haven’t I? However, I’ve been making progress and not stalling so far. At least, I was when I was eating right. My approach has been to milk everything out of an exercise before switching. Since I’m such a newbie in terms of training age, I haven’t been stalling too much.
Things like getting sick sort of throw a wrench into the plan though. I can’t really tell if I’ve stalled or not. Maybe I will switch it up next week just for variety sake and get back to box squatting after a few weeks. It would be interesting to see where my regular squat is at anyway. [/quote]
I think your approach is sound. If it is still working then there is no need to change, but I remember a few weeks in there where you were having trouble making progress. I think it would be a good idea to switch at least every 4-6 weeks. Eventually, you won’t be able to make progress for that long, but if it works right now then by all means stick with it.
10/31/07 - Upper (ME) - Doubles
A) 3/4 Board Press
barx20
95x12
135x8
185x5
add 3 board…
225x3
275x2
315x2
365x2 (baseline PR)
add 4 board
390x2 (PR +5lbs)
400x1 (miss on 2)
400x2 (PR +15lbs)
back to 3 board…
375x2 (PR +10lbs)
B) Incline DB Press w/Jump Stretch Bands
65x8
80x6
80+lightsx6
90+lightsx9! (PR +1rep) <–hard
90+lights+minisx1 (really bad fucking idea! GRIND))
90+lightsx2 (totally fried)
C) Prehab 10x3 on everything…
Light Band BTN Pullaparts
Light Band Face Pulls
Pec Stretch 90/90, 90/0, Biceps Tendon Stretch
Wall Slides
Light Band Pushdowns
Matty! Where are you when I need a lift off?!? No spotter today, since Matt is deloading I decided not to trek into town. I definitely lose a little tightness unracking on my own, and used some valuable energy as well. Shoulder felt good with the boards today.
I hadn’t done Incline DB with bands wrapped around my back for a while, and figured they would be good for lockout strength. Hit a PR for one extra rep w/90’s so I figured I’d add a mini band. I didn’t realize I would be doing a single on Incline DB. That set killed me. I tried one more set without the minis and I was spent.
Just finished up with a little rehab. I guess it’s not prehab if the shoulder hurts.
10/31/07- Wednesday- Restoration/GPP
1A)Pushups (hands on bench)- x50 x40
1B)Wide Grip Lat Pulldown- 100x25 x25
1C)Band Pushdown- lightx25 x30 x25 x25
1D)Side Lying Ext Rotation- 15x15 20x12 15x12 x10
50 minutes incline treadmill walking
Foam rolling lats, upper back, and lower body
Notes: I believe that I’m going to wear my singlet for Halloween because I’m too lazy to think of anything else.
And you know where I was Modi…ON THE TREADMILL…ON AN INCLINE!!! MUHAHAHA
Seriously though, nice work on the presses. I’m sure they’ll be better next week as well.
-Matt
[quote]Modi wrote:
10/31/07 - Upper (ME) - Doubles
A) 3/4 Board Press
barx20
95x12
135x8
185x5
add 3 board…
225x3
275x2
315x2
365x2 (baseline PR)
add 4 board
390x2 (PR +5lbs)
400x1 (miss on 2)
400x2 (PR +15lbs)
back to 3 board…
375x2 (PR +10lbs)
[/quote]
Modi, why do you use two boards in one day like that? Do you go for a max on them both? That seems like an interesting method.
My costume trial fit.
Grow! over my head, Surge rootbeer on one arm and Metabolic Drive Complete vanila on the other, Power Drive on the forearms.
I’ll be wearing my chucks with this debating on to cut off the sleeves of the shirt or not.
Thanks for the idea IrishMuscle
10/31/2007 DE Lower
In honor of Halloween, I dressed up as Dog the Bounty Hunter today. I wore a bad blond wig, sunglasses, an X-vest (looks like a bullet proof vest) and fingerless gloves. Some got it, others not. Despite looking like an asshole for most of the morning…
A)Two-leg Box Jumps
30" x 3
40" x 3
44" x 3
50" x MISS, 1, MISS, 1…PR + 2"
B)Single-leg Box Jumps
30" x 3 each leg
34" x 3 each leg tie PR
C)DE 12" Box Squat against light bands
Bar x 3
Bands only x 3
135 x 2
205 x 2, 2
225 x 2, 2, 2, 2
D)DL
135 x 3
225 x 2
315 x 2
425 x 5, 5, 5 tie PR for set/rep range
E)Elevated Pistol Squats off 16" box, paused at rock bottom x 8, 8, 8
F)Blast-Strap Fallouts x 8, 8, 8
NOTES: My goal was to get this 50" box jump by the end of October, and I fucking did it! I think I was happier to get that jump than I was the first time I benched 315 or pulled 495. Even after the miss on the first attempt, I realized I could get it. I even got one of our Fitness Coaches to witness the 3rd and 4th attempts so someone could vouch for me. Unfortunately, no photos today, and I’m still waiting on the pics of last week’s 48" jump.
Box squats felt good after a few sets, and I realized I’ve been thinking myself out of decent squat technique. The last two sets I stopped second-guessing myself on set-up and was more explosive and consistent that I’ve been in a while.
Another good Wednesday at the gym. Happy Halloween everyone!
[quote]Tony Hsiao wrote:
Kalle wrote:
14" Box Squat
370x1 5LB PR
335x3 20LB PR
Good job there buddy! A PR is a PR. Ugly PRs are like “butterface” girls. Just slap a paperbag on her and enjoy it anyway.
Good job gaining weight too. That’s what I’ve been learning these days: the heavier you are, the stronger you get. :-D[/quote]
Thanks Tony, Good analogy! butterface girls are better than no girls just as ugly PRs are better than no PRs
Food is good!