2

MOTHERFUCKER

Before you point your finger you should know that I'm the man...



Todays workout. (Pre WO bw sans shoes 144.8)

Warm up:

5 min walk (4.6mph)
Stretch

Squat

135 x 5
190 x 5
190 x 5
190 x 5

Sweaty and felt like puking. Meh. I almost always crash at the bottom, but explode up to the point I'm almost jumping once I get more than 2/3 of the way up. I suppose though this is what you get when you're getting used to going all the way down.

Bench

Bar x 10
135 x 3
150 x 5
150 x 5
150 x 9

I suppose working so much on my form has helped, as the weights are just feeling lighter and lighter. We'll see.

Deadlift

135 x 5
210 x 5

God I hate still feeling so rounded back wise, at least I'm doing a far better job sticking my ass out and keeping my chest up.

Overtime Extras:

Whoops, I need to try and not do these.

Cable Cross-Overs:

40 x 8 (Squeezing my chest super tight, felt good)
50 x 5 (super samsies)

Chin-Up:

2 x 8

Dips:

2 x 8

Made my own shake with 24 oz milk, 2 scoops of whey. Vitamins and some creapure ofc too. Hungry as balls, will eat again later.

Monday warrior mean mean stride, today's Tom Saywer mean mean pride...

Todays Workout: (Pre-Workout BW 146.6)

[b]Warmup:

5 Minute walk (4.6 mph)
Stretching as per usual.

Squat:

135 x 5
195 x 5
195 x 5
195 x 5

Turrible form. Doing same weight on Saturday as a result.

Standing Military Barbell Presses

Bar x 10
115 x 5
115 x 5
115 x 5

Leg drove the last rep on the last two sets. Will stay here as a result when I do them again on Tuesday.

Power-Cleans:

125 x 3
125 x 3
125 x 3
125 x 3
130 x 3

Yay, will go up on these! Really felt my form was great, exploded through these.

Overtime Extras!

Yeah, I really need to cut these out, but once I'm in the gym I just want to GO GO GO

Leg Presses superset with seated horizontal calf machine

Press 8 plates (4 each side) x 8
Press 10 plates (5 each side) x 6
Press 10 plates (5 each side) + 1 25 each side x 6

Seated Calf Machine was 3 x 10 @ 4 plates.

Deep Swimmers Presses (Dumbells):

40 lbs x 5
40 lbs x 5

Cool Down

5 min bike ride.

Creatine + White Grape Juice + RTD 51 + Banana post workout.

Now going to have Peanut butter Sandwich and 24 oz Milk + vitamins before bed.

My added kcal per day over normal is currently at ~780-1k depending on the day, give or take. Will be ramped up depending.

Having Chipotle tonight (beans/rice/chicken and fajita veggies too) in a bit.[/QUOTE]

we need the fuckin' space...to nail the next fool martyr!...



Todays workout. (Pre WO bw sans shoes 146.0)

Warm up:

5.5 min walk (4.6mph)
Stretch

Squat

135 x 5
200 x 5 (Whoops suckage!)
195 x 5
195 x 5

These just feel like they suck harder and harder. Reset again already? Maybe. Focusing on getting that nice hammy stretch at the bottom and feeling the load exchange muscle groups.

Bench

Bar x 10
135 x 2
155 x 5
155 x 5
155 x 8.5, or 9.5, can't really remember.

Yeah, don't know what to say. I'm not going to lie, I get it up another 30 lbs and am doing sets like that I'll be happy. Even at my best never been at 225@ bench. 185 x 9 supposedly gets me to 240.5. We'll see. I know bench isn't really a marker of strength, but it'd still be nice to not have a weak one.

Deadlift

135 x 5
220 x 5

I think I'm just one of those guys that has bad form at this. Working hard at keeping core tight though, reseting each time down so I don't bounce the weight and use momentum to push it up. Also rounding shoulders back at top and going completely straight.

Overtime Extras:

So stupid for still doing these.

Flat dumbell presses:

65 x 5
65 x 6

Wanted to try 70's today, couldn't find them. No assist on getting them up either.

Chin-Up:

2 x 8

Dips:

1 x 8
1 x 6

52 rtd, white grape juice with creapure, vitamins and a banana right now. Eating more later ofc.

Took another shitty pic for progress stuffs:



Ugh.

Silent all these years...

Todays Workout: (Pre-Workout BW 146.4)

Warmup:

5 Minute walk (4.6 mph)
Stretching as per usual.

Squat:

135 x 5
165 x 5
165 x 5
165 x 5

Self-Imposed Reset while I force my form to be near perfect. Will up by 10lbs a week as long as I can keep form good.

Standing Military Barbell Presses

Bar x 10
120 x 5
120 x 5
120 x 4

I how to rate these. I felt pretty good about them, but at the same time I also was forced to do these on one of those power racks that has a track in it, which I think makes the weight easier. We'll see come Saturday ofc.

Power-Cleans:

130 x 3
130 x 3
130 x 3
130 x 3
130 x 3

Was really excited about these tbh.


Overtime Extras!

Yeah, I know, I know. Overtraining blah blah blah. One day I'll remember to actually do what I say.

Leg Presses

380 x 10
470 x 7
550 x 3


This is taking into account the machine weighing ~20 lbs. (One of the trainers told me that was the weight). Otherwise weights are either a little higher or lower ofc.

Seated Calf Machine (Horizontal)

6(3) plates x 10
6(3) plates x 15
6(3) plates x 12



Deep Swimmers Presses (Dumbells):

45 lbs x 2 (too heavy for my biceps, was worth a try though)
40 lbs x 5
40 lbs x 6

Cool Down

5 min bike ride.


Post workout meal as always (same stuffs as always)

Will eat again in ~30 minutes. I need to eat more, not enough food obv.

This post has been edited by sardoniclysane on Tue - Aug 10 2010 - 21:41:13

I'll fake it through the day with some help, and Johnny walker Red



Todays workout. (Pre WO bw sans shoes 145.0....wtf?)

Warm up:

5.5 min walk (4.6mph)
Stretch

Squat

135 x 5
165 x 5 (Whoops suckage!)
165 x 5
175 x 5

Upped the weight on the last set, felt like I needed.

Bench

Bar x 10
135 x 3
160 x 5
160 x 5
160 x 6.

These felt a little rough. Nothing major, but I think I'll just get 165, and get stuck at 170.

Deadlift

135 x 5
225 x 5

Last rep was kinda tough. Grip issues? Dunno. Might have just been tired.

Overtime Extras:


Chin-Up:

2 x 8

Dips:

2 x 8

Did these extra slow, chin ups were done with "dead" legs pointing straight down so no rocking, and did like 2 sec up, 2 sec down. Dips were same pace, except the last two reps on the last set, did those faster because wasn't sure I could get them in otherwise.

My body is soaking up the extra kcal and laughing at my attempt to gain weight from them. Gotta up them again.

This post has been edited by sardoniclysane on Thu - Aug 12 2010 - 20:57:57

Any reason you are doing multiple major lifts (squat/dl/bench) on the same day?

And I'd be more than happy to give you some of this excess weight I have still...

And fk johnny red

Rippetoes 3 x 5 program. Will be the foundation of my training for another 2x or so monhths.

Then moving to Madcows.

Then after doing Madcows all winter (probably anyways) will move onto more body-specific days.

I started on madcows and went for 20+ weeks ofc, just wondering and as long as you can justify it then its all good. Without reading you do 3x a week M W F?

And 531 has been great to me so far and I'm at like 20 weeks and can keep going for awhile yet except for squat, I'd reccomend it for body specific days when you get there...I just gotta add a few assistance lifts

I go tues, thurs, sat.

I'll look into 531, you seem to be doing really good on it.

As always thanks for the input.

Fk you I started him on it.
531 is god.

Oh and Dan you can send him the ebook.

This I can do, or I could put it on the ftp and link to it

And yeah credit for me starting it goes to chins

Chins is angry.

You wouldn't like him when he's angry.

Oh, and <3 the e-book idea.

Cool.

Either way works.

Do you have my email?

I'd pm you with it on jsp....but well.

Email - Dtf117@gmail.com
Aim - sadisticanarkist

Got bbm too

sent an emailz.

I must break you...

Todays Workout: (didn't check bw for some reason)

Warmup:

5 Minute walk (4.6 mph)
Stretching as per usual.

Squat:

135 x 5
175 x 5
175 x 5
175 x 5

Form felt fine. Good sets.

Standing Military Barbell Presses

95 x 5
120 x 5
120 x 5
120 x 5

Clean first set, some leg drive on the second, and a ton of leg drive on the third.

Power-Cleans:

115 x 2
135 x 2
135 x 3
135 x 1
135 x 3
135 x 3

Hit and miss with these, I think this is more psychological than anything.

Overtime Extras!

Shrugs on wheel barrel looking thing (Yeah, really don't know what it's called)

190 x 12
280 x 10
370 x 8

Bent over Shoulder Flys

25 x 10
35 x 5
40 x 5

Cool Down

5 min bike ride.


Post workout meal as always (same stuffs as always). Should be going out to eat here shortly too.

http://www.desolatecarnage.net/smoked/531%20Manual.pdf

This post has been edited by smoked on Mon - Aug 16 2010 - 22:56:02

Thanks. Thinking about putting a little of this, a little of Rippetoes, and a little of Madcows into my own workout plan, running it for 12 weeks hard, posting epic results, making an e-book, throwing it on clickbank and ??? = profit.

I'm smiling next to you....in silent lucidity...



Todays workout. (Pre WO bw sans shoes 147.4...kthx kcal boost)

Warm up:

5.0 min walk (4.6mph)
Little Xtra Stretch, more focus on breathing and stuffs.

Squat

135 x 5
175 x 5
175 x 5
175 x 5

These felt really, really good today.

Bench

Bar x 10
135 x 3
165 x 5
165 x 5
165 x 7

These felt great. Last rep on last set was hard as heck, but got it. Almost thought about trying for 8, but realized I'd be "that" guy buried under 165. No thx. Supposedly that puts my current bench at just under 204. Dunno. All I know is it's clicking right now and still moving upward. So riding it while I can.

Deadlift

135 x 5
235 x 5

Grip issues on 2nd rep, tossed weddiing band off, reset and was fine until last rep, which was pretty damned tough. Not "shit I'm going to fail" tough, but tough. Back slightly less rounded today, really keeping core as tight as I can and keeping the bar as close to my body as I can. (scraping shins/thighs)

Overtime Extras:

Flat Bench Dumbell Presses

65 x 5
65 x 6.67

Just missed lockout on 7th rep.

Chin-Up:

1 x 8
1 x 8
1 x 6

Dips:

1 x 8
1 x 8
1 x 7

Did these extra slow, chin ups were done with "dead" legs pointing straight down so no rocking, and did like 2 sec up, 2 sec down. Dips were slightly faster, still huge focus on full ROM.

FINAL NOTES:

Really enjoyed today's workout. I just felt so much stronger today. Also, concerning my weight: It's only a few lbs, but my body really is starting to look "fuller", along with increased vascularity. My gains might be slow, but it seems I'm making sure it's almost all muscle. I'll take that over sloppy progress any day of the week.

Note: I think I'm going to run out of my Animal Pak vitamins before I can buy them again. :sadface:

This post has been edited by sardoniclysane on Tue - Aug 17 2010 - 20:12:41

I am he as you are he as you are me and we are all together

Todays Workout: (bw 146.4, bleh, oh well...two steps forward, one step back)

Warmup:

5 Minute walk (4.6 mph)
Stretching as per usual.

Squat:

135 x 5
175 x 5
175 x 5
185 x 5

Good form, 185 felt fine, so 185 it is on Saturday.

Standing Military Barbell Presses

95 x 3
125 x 5 (leg drive last two reps, then noticed I was using wrong weight, lol)
120 x 5
120 x 5 (Leg drive last rep)

Was kinda busy talking during setup, then wondered why it felt so damn heavy. Amazing what 5 lbs can do to you when you're not ready for it. Will stay at 120 for one more workout, if it's clean with no leg drive then I'll go up.


Power-Cleans:

115 x 3(2) wtf, kinda failed at these to be honest, wasn't taking them seriously.
135 x 3
135 x 3
135 x 3
135 x 3
135 x 2(3 partials, just missed the last rep so reset 2 more times and tried for it, just couldn't eek it out)


Still feel I'm psyching myself out on these, and my form might need some work still. Getting plenty of power, but afraid I might be tossing it up to cavalier...could risk an injury that way. I can't drop the weight in between reps so I kinda do everything in reverse.

Overtime Extras!

Deep Swimmers Presses

40 x 6
40 x 6

Slow reps, felt good.

Bench Dips, Alternating leg raise

20 reps
25 reps


Wide Grip Pullups

1 x 7
1 x 6

Cool Down

5:10 bike ride, 1.86 miles.


Yeah, you know the rest. Decent workout. Nothing more really to say.

I've never had a prob with leg drive on mil press, if you keep glutes tight and lower back I don't see how you are getting the leg drive unless you are bending slightly and just exploding up but then that doesent really count as a mil press imo

I'm leg driving the last few reps because I wouldn't get them otherwise, so yeah, cheating a bit. : /.

Though a little cheating isn't bad imho. It's if I only rely on that and that alone to do my reps, which I don't. 120's should be fine on Tuesday.

yeah I understand im doing reg shrugs then once I hit above 315 doing "power shrugs" which use leg to help so alittle cheatings ok to me, and lookin good ofc

Feast like a sultan I do....on treasures and flesh never few



Todays workout. (Pre WO bw sans shoes 145.6...: /)

Warm up:

5.0 min walk (4.7mph)

Stretch

Squat

135 x 5
185 x 5
185 x 5
185 x 5

Felt ok. Nothing special one way or the other.

Bench

Bar x 10
135 x 3
170 x 5
170 x 5
170 x 6

These felt pretty good. Some faggot was flappin' his gums the whole time, chatting the ladies up...pissed me off, didn't have my ipod so I felt distracted, apparently not too distracted though. Thank Christ.

Deadlift

135 x 5
240 x 5

Tough. But not balls out tough. Keep moving onward and upward.


Overtime Extras:

Cable Crossovers...

50 x 8
50 x 8

Hard, last two reps on last set were tough.

Chin-Up:

1 x 8
1 x 8
1 x 9

Dips:

1 x 10
1 x 10
1 x 10

Nothing special here either.

FINAL NOTES:

9/10 rating for todays workout.

I....I would wish it, all a way...

Todays Workout: (148.4 pre workout bw sans shoes)

Warmup:

5 Minute walk (4.7 mph)
Stretching as per usual.

Squat:

135 x 5
185 x 5
185 x 5
185 x 5

A little hard at the end when down at the bottom. I might need to start doing stiff legged deadlifts or something as a supplemental exercise to strengthen my hammies.

Standing Military Barbell Presses

95 x 5
120 x 5
120 x 5
120 x 5

Clean first set, leg drive last rep on last two sets. Debating on moving up simply to shock some more growth. I figure I'll wind up failing to get 3 x 5 and just reset, but it'll still force my muscles to feel that weight and recognize it for when I get there a second time.

Power-Cleans:

115 x 3
135 x 3
135 x 3
135 x 3
140 x 2(1/2)*
140 x 2 (3/4)*

* = PR

Set a pr in these twice in one workout. The 135's went up so easily I just felt I had to make the attempt at going up.

Overtime Extras!

Shrugs on wheel barrel looking thing (Yeah, really don't know what it's called)

380 x 10
400 x 8
425 x 5, reset, then 2 more.


Bench dips with alternating leg raise

30 reps
25 reps

Bent over Shoulder Flys

40 x 8
40 x 8

Cool Down

5 min bike ride.

Also, I know where all their sups are now, better than some of the employees. One of the managers there jokingly said she should put me on payroll. Not a bad idea imho. I'd rather get more built though. I don't think you should work at a gym until you look like you belong there.

hammie work you say? id reccomend good mornings and grats on the lifts

I could get a job at the gym on campus but lol fk that

It would be a part time gig just for xtra cash. With the way you lift, yes, you and John could easily do that.

And ty ty ty on the compliments ofc. Getting there, and now that I'm not forcing things as much, I'm making better progress anyways.

stiffies will help definitely as will good mornings

Puked twice today so far, on the toilet now. Workout probability: Very low.

Still getting over being sick.... no workout today either.

happens to everyone, get some rest so it don't become a bigger problem...

I've come to realize rest helps even though at the time it feels like a waste

omg toby is learning.

Yeah guys I know, but I hate...not going. I know how easy it is to make one miss turn into two, two into four, four into binge drinking, eating a pound of bacon for dinner, and forgetting you have a membership.

Free yourself, from yourself....



Todays workout. (no weigh in...I know I lost weight...meh)

Warm up:

5.0 min walk (4.6mph)

Stretch

Squat

135 x 5
185 x 5
185 x 5
195 x 4.... and buried.
135 x 5 (Chair Squats)
225 x 5 (Chair Squats)

Getting buried is never fun, and rather embarrassing... I know better. I've been sick for a week and here I am acting like nothing happened. Fek.

Bench

Bar x 10
135 x 3
175 x 5
175 x 5 (Some Mexican dude came over and started to pull the bar up so I yelled at him...and had to go down and do it again which about killed me.... don't fucking touch a bar that is still moving up!)
185 x 2 (Wanted 3, got scared)
145 x 12.5 (Went for a body-weight test at the end... )

I really have nothing else to comment on concerning this..... I think fresh I can do a bw rep out at at least 15-16. Goal is eventually 30 reps at bw....among other bench goals.

Deadlift

135 x 5
250 x 3
225 x 3

Hated these, got a little dizzy.


Overtime Extras:

No extras outside of what I did in the compound lifts... was fucking dead.

5 Min bike ride for cool down.


Cool Down

2 mile bike ride in 5 something.

FINAL NOTES:


4/10 rating for todays workout. Clearly not fully recovered, but that's to be expected. Thursdays should feel better, and CATURDAY should be Gr8.

This post has been edited by sardoniclysane on Tue - Aug 31 2010 - 19:41:13

good luck getting back after being sick sucks pretty bad, been there done that

and fuck morons who think you need help when you dont, almost as bad as the asian kid at the gym who uses straps to do lat pulldowns

Yeah... I'm all for giving someone a proper spot...IF THEY ASK FOR IT.

Or, I will help if someone is getting buried.... but if the bar is moving up.....leave me (or anyone else) the fuck alone...I felt bad after when I yelled at him... but you know...people should know better.

AND LOL at the straps for pull downs. That's amazing, really. IMHO why do pull downs if you can do pull ups anyways? Is he able to do pull ups?

uses horrible form and movement to pull the weight down since he does like 180 or 200 on the machine...he looks jacked but uses minor movement for every lift so if he had to use full range of motion he wouldn't be able to lift nearly as much

I hate people like that with a passion. That and the gym talkers... they're there to chat up women and not work out.

Recall the deeds as if they're all, someone else's, atrocious story...

Todays Workout: (147.0 pre workout bw sans shoes)

Warmup:

5 Minute walk (4.7 mph)
Stretching as per usual.

Squat:

135 x 5
185 x 5
205 x 5

Abbreviated workout today... game was on and didn't want to miss it ofc.

Standing Military Barbell Presses

95 x 5
125 x 5
125 x 5


Meh, not super hard, a little leg kick on the last reps.

Power-Cleans:

115 x 3
135 x 5
135 x 5
135 x 5

Sets of five felt like they were going to kill me! Did them do, and even ended up on my last set doing a press and a lockout at the end.

No overtime or cooldown, had to jet for the game, also I did this in like 35 minutes or some shit, including stretch and warmup. Thought I was going to puke on the Power Cleans, that was tough!

It's been this way since Christmas day.



Todays workout. (147.4 bw)

Warm up:

5.0 min walk (4.7mph)

Stretch

Squat

135 x 5
195 x 5
200 x 5
205 x 5
225 x 15 (Chair Squats)
275 x 9 (Chair Squats)
315 x 4 (Chair Squats)

Dunno.

Bench

Bar x 10
135 x 3
175 x 4
175 x 3
175 x 2, 155 x 6, 135 x 6 (Did a drop set)

Weak Bench Day... not happy.

Deadlift

135 x 5
225 x 5
255 x 3
275 x 1

Thought about trying to go up after 275, but pretty sure I was wiped at that point.


Overtime Extras:

Flat Bench Dumbell presses.

65 x 8*
70 x 5*

*PR

Chin-ups

1 x 10


Dips

1 x 8

Cool Down

No cool down today, had to run over to Target because wife wanted me to try on jeans.

FINAL NOTES:

Bench weakness was troublesome, but the Dumbell presses are a PR....energy was so-so. Weight almost completely rebounded now, so that's good.

This post has been edited by sardoniclysane on Sat - Sep 4 2010 - 18:34:41

Baby has got the bends, oh no....

Todays Workout: (148.2 pre workout bw sans shoes)

Warmup:

5 Minute walk (4.7 mph)
Stretching as per usual.

Squat:

135 x 5
185 x 5
205 x 5
225 x 5

Big dude was impressed with depth, I was like "cool story bro"... I mean it's nice to get compliments but meh.

Standing Military Barbell Presses

95 x 5
125 x 5
125 x 5
125 x 5

Meh, some leg drives, I think I should just reset rather than going up.

Power-Cleans:

115 x 5
135 x 5
140 x 3*
140 x 4*
145 x 1 (.5)*
145 x 1 (.75)*

* PR's ofc

I think I was just wiped out by the time I went to the 145...I swore I could have gotten more reps. Also had a scary moment where I thought I tore something. I had this pain that went from my ass up around and through my dick. It went away though, so I think I'm gtg. I need to start using a belt, me thinks.

Overtime Extras

Deep Swimmers Presses

40 x 8
40 x 6

Shrugs (On Wheelbarrow thingy...bite me for not knowing what it's called, bitches)

280 x 15
370 x 10
420 x 8
440 x 6

Grip was coming undone here, I think I could do more.

Cool Down

10 minute bike ride (3.66 miles)

Do barbell shrugs or gtfo, tempted to spam to pg but wont

WHY ARE YOU SO FUCKIN' MEAN BROSKI.

I'd probably have to use wraps and/or the Squat rack for that.

Well, I suppose I could use the Smith Power Rack. Dunno, I'll try that next time... JUST TO APPEASE YOU.

I could see needing straps, but not wraps.

And use the power rack, fuck them just make sure dual overhand grip dont use switch ofc

I do use swtich on DL's, but nothing else.

And yeah, blonde moment...I mean straps.

Mmmm eating chicken wings right now. Fuckin' Yummy MEAT.

Yeah, I just don't like hogging the Rack if I can help it.

Some old dude was doing curls in it when I got there today and all I could do is lol at him and his 75 lb barbell curls in the Squat Rack. Fucking retarded.