5

because i deserve it

getting there dude

You look a lot thinner keep it up mr tan lines.

Jesus Christ man, you've thinned out a lot. Most of the extra weight now is just starting to look like skin. Keep it up bro!

Come to think of it. John, yourself, and I should actually do what I stated in my thread...together we could like, make money and stuff.

Then when my wife leaves me*, I'll be able to support myself AND impress new womenz if I decide.



*No, this doesn't look to happen anytime soon, but it's better to be prepared. I mean I could always revert to a worthless drunk at any moment.

What post #?

In my thread John. Soz for any confusion.

I was just thinking between the three of us we could make our own ebook...and maybe make some cash. We'll all have before/after pics for it too.

oh.
kay I'm down.

i think i will end up with the best before/after pics of anyone

i should whore myself out to someplace that would pay me money when im back in shape and endorse their product and laugh all the way to the bank

aug 19
bench
135x8
165x5
190x3
210x1+(6)
135x8 x4

kroc row
70,80,90,100 x10
110x5

chin up
5x2 with 110 assistance (trying to lower the assistance weight so i can eventually do them without help which should be soon, if i did underhand instead of overhand grip i could prolly do one or two now)

10mins biking, im not doing cardio anymore since even that little bit made my head start to feel weird so ill focus on adding a few lifts and doing more assistance when the next rotation starts

might do easy biking but nothing strenuous

I'm fine with you having the most dramatic pics. I think all of ours will be nice, and it will lend creedence to the program working.

Then we get monies. I want monies.

I might skip Madcow and do a few weeks of 5/3/1. Thinking though of when I write a program up it'll be something like modfied 3 x 5 times 4 weeks, 5 x 5 x 4 weeks, and 5/3/1 for 4 weeks. (rest week in between each phase). Add some ab work and some sort of interval cardio on off days and go from there...

Anyways good work mate, keep it up.

im actually gonna start thinking more about making up a routine since I have some ideas of what migh work but currently with how I am progressing do not see a need to change it up a great deal

aug 20
squat
135x8
185x5
245x5
270x3
305x1+(2)

DB side bend
65,70,75,80 x12

even tho got 2 on squat still resetting it due to shitty form and due to body weight loss in keeping the higher weights is making the% %bw lifted harder than it was before

monday aug 23
mil press
55x5
65x5
85x5

chinup
5x2

shrug
225x15
315x10

30min int elip

tuesday aug 24
DL
135x8
170x5
215x5
240x5

DB side bend
70,75,80 x12

ham curl
80, 95 x10

30min int elip

wed aug 25

30min int elip

Don't fuck /w the program.
Also, it's made to give you long term strength gains..not short ones..no point on doing it if you don't do 5-6 waves.

thursday aug 25
bench
95x5
115x5
135x5

kroc row
70,80,90,100 x10

10min eliptical

and yeah starting wave 6 im starting to actually feel strong, not a short gain type program

friday aug 27
squat
135x5
165x5
195x5

leg press
300, 400 x10

30min biking

oh yeah current weight was 244 this morning

so anywhere from 20-30lbs left to go

super n1

sat aug 28

30min int eliptical

thx john

did 30min int slip today

feel like im coming down with a cold tho

monday aug 30
mil press
75x8
90x5
105x5
115x5+(10)
75x10 x5 w/6 chinups between each set

shrug
225x12
315x10 (S)
405x10 (S)
495x6 (S)

lat pulldown
100x10
120x10
150x8

30min int elip

tuesday aug 31
DL
135x8
225x5
285x5
330x5
370x5+(6)

ham curl
80,95,110,125 x10

leg press
300, 350,400,450,495 x10

was gonna do more but moving yesterday and today have sapped me of strength and not really eating at all cuz no time, wanted 8 reps on DL but will take 6 since I've not been eating well

edit
also think im getting either a sinus infection or I caught bronchitis from some asshole I work with on thursday

This post has been edited by smoked on Tue - Aug 31 2010 - 12:55:57

thursday
bench
135x8
150x5
170x5
195x5+(8)
135x10 x5

kroc row
70, 80, 90, 100 x10

tri extension
45x10
50x10
55x7 (failed 3/4 the way up on 8th)

30min int elip

debating trying this 1mr stuff friend got since he is hyping it up, but he doesn't lift heavy just alot of reps...so donno

friday
squat
135x8
185x5
210x5
240x5+(7)

ham curl
65, 80, 95, 110, 125 x10

leg press
340, 400, 440, 480, 480 x10

Way too keep with it. Something I've been meaning to ask you, the (), is that partials or full reps on top of the listed reps?

the parenthesis is the actual reps achieved, so like the base is 5+ but I got 7 total reps instead of the 5

or like 1+ and I get 7 reps total, if that makes sense

and did your faggoty ass get my email?

and reset squat this week, hoping that when im feeling better next week I get more reps

Ah, I thought that might be the case, but wasn't sure.

I only see an email from you on the 13th about the ebook, and that I'm a faggot. : /

Monday Sept 6
Mil
75x8
95x3
110x3
125x3+(8)
75x10 x2

shrug
225x15
315x10 (S)
405x10 (S)
495x8 (S)

lat pulldown
130x8
150x8
170x7

30min int elip

and i sent you the other email recently, donno

tuesday
DL
135x8
225x5
305x3
350x3
395x3+(6!)

good mornings
135x10 x2

leg press
360, 400, 440, 480 x10

ab machine
95, 125, 155 x10

might do cardio later or just rest till thursday and benching

thursday
bench
135x8
160x3
180x3
205x3+(6)
135x10 x3

kroc row
70, 80, 90, 100 x10

DB fly
35, 45 x10

tri extension
45, 50, 55, 60 x10

30min int elip

friday
squat
135x8
200x3
225x3
255x3+(6)

good mornings
135x10
185x10

seated calf raise
90x10
140x10 x2

leg press
350, 400, 450, 495 x10

30min int eliptical

Nice work man.

Isn't it about pic time?

Its about pic time, 5 more days

so 9 reps of nearly your bw? nb at all

nope just 6 reps not 9, parenthesis is achieved reps and before is what is on the plan...

either way im starting to feel better about my lifting

6 @ 205 to me is still impressive. My best I've ever gotten so far on Bench was 6 @ 185 (I've always been a bad bencher). I really want to push myself to hit 225 by the end of the year. I'm so tired of not being able to do 2 plates each side. Tbh the way my chest strength has came back this go around I think it's realistic.

You should hit 225 no prob now. According to most calculators your 1RM is like 246. Higher I'd wager, since that's your last set. If you went in after light warm up where you didn't exert yourself too much 250+ is right in your wheelhouse.

Monday
Mil press
75x8
105x5
115x3
130x1+(6)
75x10 x5, 5x5 pullups between sets

shrug
225x15
315x10 (S)
405x10 (S)
495x7 (S)
225x15

BB curl
55x10
65x10
75x10
85x6

lat pulldown
100x8
120x8
140x8

30min int eliptical

tuesday
DL
135x8
225x5
330x5
370x3
415x1+(4!)

Good mornings
135x10
185x10

DB side bend
65, 70, 75, 80 x12

leg press
350, 400, 450 x10
495x20

30min int eliptical

http://www.desolatecarnage.net/smoked/imgs/Sept14_10_1.JPG
http://www.desolatecarnage.net/smoked/imgs/Sept14_10_2.JPG
http://www.desolatecarnage.net/smoked/imgs/Sept14_10_3.JPG

Damn dude, nice. Almost all you have left is skin. Also you can notice a pretty big difference just in the last month on your arms. Keep it up.

I guess this means I should start doing 3 pics per eh? Didn't even think about it tbh.

Thanks man, im hoping that I can get to my original goal of 225 by novemberish and then maybe lower after...depending on if I clean up my diet or not

wed

did foam roller work with legs and back and 30mins interval eliptical

thursday
bench
135x8
170x5
195x3
215x1+(4)
135x8 x4

kroc row
75, 80, 90, 100 x10

been up for 2 days, feel like trash but pushed through it

Quit getting so strong.

I be envy'ing, yo.

Sunday (shoulda been friday)
squat
135x8
210x5
240x3
270x1+(5)

good mornings
135x10
185x10

seated calf raises
90x12
180x12
90x20

leg press
350, 400, 450 x10
495x20

30min int eliptical

monday
mil press
55x5
75x5
85x5

shrug
225x15 x3

bb curl
55, 65 x10
75, 85 x8

30min int elip

gz on progress again

but i'm still taking this 2