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Growing The Fro Out
 

fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

breakfast: 10 eggs (5 whole) scrambled with a bell pepper, and maybe a cup or so of ooey gooey macaroni salad. prob a bit more cals than I should've had, but hey it's deadlift day and this stuff is gonna go bad soon.


LEGS/TRAPS/CALVES




CONVENTIONAL DEAD
cycle 4 working max 375
week 2: 245x3, 280x3, 335x3+ (6, +2 reps) PR +1 rep
locked my knees too soon on the last rep but speed was decent throughout.


BB SHRUG
295x10x3
275x10
255x10
bench press grip. +10 lb throughout. gotta work the back hitch out of these sets.


SLDL
195x8^
175x10
155x12
these never fail to suck.


LEG PRESS
5pps x10
1 min rest, 20 pushups, 1 min rest
4pps x12
1 min rest, 20 pushups, 1 min rest
3pps x15


CALF MACHINE SHRUG/LEG CURL SUPERSETS
270x15 x10 x10^
255x12
240x12
drop sets to what I hope were bent over shrugs to hit the lower traps/mid back more. instead of having the shoulder pads on my upper traps, I bent over a bit so they would rest on my scapulae.
-----------
210x15 +2 reps x10 +2 reps (10) x8 +1 rep (8)
195x10 +1 rep
180x10


WEIGHTED KNEE RAISE/SEATED SOLEUS BIG TOE RAISE
40x10x3
20x10
leg raise bw x10
----------
135x12 ~ rep x10 +1 rep x9 ~
115x10 x10 +1 rep


post meal: prob 12 oz pork chops, some peas that are also about to go bad and 1/2 cup or so of white rice.

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

I've been pretty much stuck on 205 lb since the beginning of last week, though I have been able to wear shirts that were previously too tight around the belly when my belly was bigger, and my abs look more defined than a month or two ago.


depending on how I look, feel and weigh on my next training day on Tuesday, I might add the 20 minutes of SSC stair climbing after I lift. that would give me about 3.5 weeks and 8-12 training sessions (depending on whether or not I spend weekends upstate with the gf and her fam) before I step into RFL. hopefully all of that will get me closer to 20% bf if not under it. right now my calipers are giving me a reading around 18.5%, which is about 5% less than what a bod pod would give me.

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

rear lat spread:
http://flic.kr/p/b5KMAn
not the same pose, but also from 10/28/11:
http://flic.kr/p/ay7oGD
left lat spread 4/6/12:
http://flic.kr/p/bKjcjk


back bi:
http://flic.kr/p/b5KLLM
10/22/11:
http://flic.kr/p/aya7mA
4/6/12:
http://flic.kr/p/bwprEu


front abs flexed, because I'm fat and super bloated from a night of drinking, wings and popcorn chicken and a day of dimsum and BBQ chicken pizza:
http://flic.kr/p/b5KFwT
4/6/12:
http://flic.kr/p/bKjc9R



not pictured is the period between 10/2011 and 4/2012, I'd reached a bw of 212 lb and over 26% bf via bod pod. now I'm around 205 and ~24% bf, gained an inch on my chest in the last 3 months and finally got over the 17" mark for my arms (no direct bicep work from January through February due to a right bicep strain).


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Jab1
Level

Join date: Feb 2009
Posts: 1585

Dude you looking solid as fuck, good stuff. Don't look too fat from here either.

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

thanks man. my abs are definitely more visible now compared to what I'd seen over the winter. I'm still progressing on most lifts too, except OHP which is a bitch.

I'll start 15-20 mins SSC post-workout this week. gotta get the scale moving again.

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

breakfast: 1 cup oats blended with 3 scoops Carnivor and 5 tbsp EVOO.


CHEST/SHOULDERS/TRIS

INCLINE BB BENCH
225x2 ALL TIME PR +10 lb LOL I felt so shaky and loose warming up and already intimidated by the weight. that's ok, lots of room for improvement.
205x2, RP x1 the RP rep felt the strongest.
185x7 these felt right.
1 min rest, 7 chins, 1 min rest IBS.
not sure what was up with incline bench besides the mental barrier of finally pressing 2pps. I hate setting up for inclines, I can never seem to get as tight as I can on horizontal plane pressing.


CGBP
245x1
275x1 ALL TIME PR +50 lb WOW it went up easy. setup felt good.
235x6 felt goood
215x7
195x7
1 min rest, 6 chins, 1 min rest IBS.


HS SHRUGS facing the seat for more lower trap stimulation.
90x20
115x15
135x10x3

GLASS LATERALS
40x15 RL
35x15 RL
30x15 RL
25x15 RL


STANDING CABLE FRONT RAISE
27.5kg x8 drop 22.5kg x10 drop 17.5 x12 drop 12.5 x15


PUSHDOWNS/PEC FLYE SUPERSETS
72.5kgx12 (15) x8 (10) x7 (8)
62.5x7 (10)
52.5x9 (10)
drop sets to overhead rope and Cordova extensions.
----------
120x11 x8 (10) x7 (8)
110x8 (10)
100x10 (12)
drop sets to stretched reps

abz: standing cable rope crunch 87.5 kg x10x3


15 mins SSC, level 8 incline walking at 3mph

post meal: waffle with syrup and butter, sides of bacon, sausage and eggs

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

breakfast: 1 cup oats, 10 eggs (5 whole)


BACK/BIS


WGLP
180x8
165x10
150x12
1 min rest, 20 pushups, 1 min rest IBS.


CLOSE GRIP LAT PULLDOWN
195x6
180x8
165x10
150x12
1 min rest, 20 pushups, 1 min rest IBS.


OL SKOOL VBAR ROWS IN TEH CORNER
4 plates x6
3.5 plates x8x2 video of 1st set
all reps belted, I wanted some insurance for my low back.



DB ROWS
120x8 RL video of left side
110x10 RL
1.5 min rest between sides.
belted also.



STANDING HS LOW ROW
95psx10
80psx12x2
+5 lb all sets, 30 sec rest IBS.


SEATED CLOSE GRIP CABLE ROW (supersetted with 25 rep band pull aparts)
135x14 +1 rep, cheated it.
120x10
105x10


STRAIGHT ARM ROPE PULLOVER/FACE PULLS
120x14 (15) +1 rep x10 (10) x8 (8)
100x10
kayak rows
80x5 MLR drop 60x3 MLR
--------
140x10 x10 x10
130x10
120x10


SUPINATING ROPE CURLS
super strict
50x12
70x8
90x6
---- EZ bar ----
110x6
130x6
140x6
drop sets to supinating rope curls and strict cable hammer curls

15 mins SSC on the stairclimber at level 6, fml


post meal: maybe 12 oz sauteed beefsteak and 1 cup white rice, 25g Carnivor

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hastalles
Level 1

Join date: May 2010
Posts: 1420

Cool, vids are helpful to see the stretch and squeeze.

And screw your delicious post workout meals, you bastard. :P

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

lolol and the deliciousness will never leave me except during RFL, I'm not cutting any more cals out, just adding cardio. yeesh by my count I'm hovering around 2-2500 cals on training days.

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Jab1
Level

Join date: Feb 2009
Posts: 1585

fr0IVIan wrote:I'm still progressing on most lifts too, except OHP which is a bitch.

OHP never stops being a bitch!

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

Jab1 wrote:
fr0IVIan wrote:I'm still progressing on most lifts too, except OHP which is a bitch.

OHP never stops being a bitch!


ok, today at the gym I saw this brick shithouse of a man, around 5'9" or so, probably 250 lb, 10-15% bf, 20+ inch arms. the guy did seated ohp 295 lb for a smooth single.

wtffffffffff

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Jab1
Level

Join date: Feb 2009
Posts: 1585

fffffuuuuuuuuuuuu

it blows my mind.

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

breakfast: half my usual eggs (mom took 1/2), 6-8 oz sautéed chicken, 1 cup oats


SQUAT/QUADS/TRAPS/CALVES

BACK SQUAT, power through with hips!
wider stance, 1 step out from sides of rack
275x1 PR +10, PR DEPTH


235x5 -1 rep, well that was hard.
215x6 -2 reps omg my hip flexors are getting raped.
195x10 omg
belted to prevent major lulz.


BB SHRUGS
295x10
285x10x2
265x10
245x10
bench press grip.


SLDL
205x8
185x10
165x12
omg this makes me cry.


LEG PRESS (toes forward, inside shoulder width, weight on balls of feet, no lockout, down past second set of stops, seat at bottom hook)
5pps x10
4pps x12
3pps x15, 3 second descents


STANDING GASTROC PINKY TOE RAISE/CALF MACHINE SHRUG/LEG EXTENSION TRI-SET
195x8 (10) x7 (8) x7 (8)
180x7 (8)
165x8 (10)
----------
285x10 (15) x9 (10) x9 (10)
270x11 (12)
255x12 (12)
----------
195x11 (15) x9 (10) x9 (10)
180x10 (10) ~1 sec hold
165x12 (12) 1-2 sec hold

abz: hanging weighted knee raise 50x10 x8 x7, 25x10, maybe did some bw reps, can't remember


post meal: 1 cup white rice, 1 whole sweet n sour fried trout, 50g Carnivor

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

breakfast: 10 eggs (5 whole) scrambled with a bell pepper, 1 cup oats


OHP+FLAT BENCH


FLAT BB BENCH
245x1
265x1
285x1 PR smoothness? lol this went up easier than last time.
300x1 PR +15 lb stalled about halfway up and got a finger spot. could've maybe gotten it on my own but I forgot to tell my spotter not to freak if I stalled. 315 may be within reach if all the stars align. atm my posterior chain isn't 100% from back and leg day.
245x6, reps were a touch high.
225x7 +1 rep, depth was ok, had another grinder left in me.
205x8 ~ lol my right wrist wrap flew off during rep 3, nbd.


SEATED OHP 531
cycle 1 training max 160
week 1: 105x5, 120x5, 135x5+(8)


HS SHRUGS facing the seat for more lower trap stimulation.
90x20
115x15
135x10x3

GLASS LATERALS
40x15 RL
35x15 RL
30x15 RL
25x15 RL


STANDING CABLE FRONT RAISE
27.5kg x8 drop 22.5kg x10 drop 17.5 x12 drop 12.5 x15


PUSHDOWNS/PEC FLYE SUPERSETS
72.5kgx13 +1 rep, cheated (15) x9 +1 rep, cheated (10) x7 ~ (8)
62.5x9 +2 reps (10)
52.5x10 +1 rep (10)
drop sets to overhead rope and Cordova extensions.
----------
120x12 +1 rep (15) x9 +1 rep (10) x8 +1 rep(8)
110x9 +1 rep (10)
100x12 +2 reps (12)
drop sets to stretched reps

abz: standing rope crunch 87.5kg x10x3

cardio: 20 mins SSC incline treadmill, 3.2 mph on level 9 incline. I think it's time to kick the weight loss up a notch. I've been averaging about 1 lb bw loss per week for the last 9 weeks. time to get it closer to 2 lb/week.


post meal: hopefully the equivalent of 1 cup white rice in pasta, hopefully 50g protein from leftover fish/shrimp/chicken and 50g Carnivor.


pretty sure my ohp is stuck. could be time to switch to 531.

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Jab1
Level

Join date: Feb 2009
Posts: 1585

Awesome benching dude. Vids?? I often feel the same way about my OHP. :(

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

derpp I feel weird asking a stranger to take the video for me =x but I guess I have no choice.

we don't all have cameras situated conveniently in our gyms mmkayyyy

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Jab1
Level

Join date: Feb 2009
Posts: 1585

lol, I just prop mine up wherever I can get an okay angle, hit record and then lift. When I trained at public gyms I'd put it on the heavy dumbbells (because no one used them) or on a nearby bench or something.

One time I propped it up on a pullover machine and this happened:


The dude finished his set and didn't even notice my camera had been there the whole time. Looked pretty confused when I walked over!

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XArena
Level

Join date: Sep 2011
Posts: 750

fr0IVIan wrote:
breakfast: half my usual eggs (mom took 1/2), 6-8 oz saut√?¬©ed chicken, 1 cup oats


SQUAT/QUADS/TRAPS/CALVES

BACK SQUAT, power through with hips!
wider stance, 1 step out from sides of rack
275x1 PR +10, PR DEPTH


235x5 -1 rep, well that was hard.
215x6 -2 reps omg my hip flexors are getting raped.
195x10 omg
belted to prevent major lulz.


BB SHRUGS
295x10
285x10x2
265x10
245x10
bench press grip.


SLDL
205x8
185x10
165x12
omg this makes me cry.


LEG PRESS (toes forward, inside shoulder width, weight on balls of feet, no lockout, down past second set of stops, seat at bottom hook)
5pps x10
4pps x12
3pps x15, 3 second descents


STANDING GASTROC PINKY TOE RAISE/CALF MACHINE SHRUG/LEG EXTENSION TRI-SET
195x8 (10) x7 (8) x7 (8)
180x7 (8)
165x8 (10)
----------
285x10 (15) x9 (10) x9 (10)
270x11 (12)
255x12 (12)
----------
195x11 (15) x9 (10) x9 (10)
180x10 (10) ~1 sec hold
165x12 (12) 1-2 sec hold

abz: hanging weighted knee raise 50x10 x8 x7, 25x10, maybe did some bw reps, can't remember


post meal: 1 cup white rice, 1 whole sweet n sour fried trout, 50g Carnivor


3 things..

1. You've got some big arms bro
2. Nice Pr!
3. Gotta get a bit lower I think if you want it @ parallel ;D

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

Jab1 wrote:
lol, I just prop mine up wherever I can get an okay angle, hit record and then lift. When I trained at public gyms I'd put it on the heavy dumbbells (because no one used them) or on a nearby bench or something.

One time I propped it up on a pullover machine and this happened:


The dude finished his set and didn't even notice my camera had been there the whole time. Looked pretty confused when I walked over!


lolllllll

yea for bench vids I'd have to bring a chair over and put my bag on it

I guess I'll do it next time goshhhh

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

XArena wrote:

3 things..

1. You've got some big arms bro
2. Nice Pr!
3. Gotta get a bit lower I think if you want it @ parallel ;D


haha thanks bro, I finally got over 17" a few weeks ago

yea I posted this on fb and got the same response. nbd, I'm gonna bring my feet in a bit and snort a cap next time.

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XArena
Level

Join date: Sep 2011
Posts: 750

fr0IVIan wrote:
XArena wrote:

3 things..

1. You've got some big arms bro
2. Nice Pr!
3. Gotta get a bit lower I think if you want it @ parallel ;D


haha thanks bro, I finally got over 17" a few weeks ago

yea I posted this on fb and got the same response. nbd, I'm gonna bring my feet in a bit and snort a cap next time.


17" .. I dream of having that by the end of 1st year university.. 14" is my goal by the end of grade 11 :)

Honestly you'll have it below parallel within the month.. and yeah, I think bringing yer feet in may help, I squat with a pretty narrow stance, and I feel more powerful with it, may just be me though haha

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

yea I really can't deal with that wide a stance, I warmed up with foam rolling, Agile 8, good girl/bad girl machine and warmup sets and it still wasn't comfortable getting that low at that wide a stance

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XArena
Level

Join date: Sep 2011
Posts: 750

I can imagine, i used to use a wide stance, but never that wide, it made me feel like i was tearing in half, and i didnt feel powerful in that position

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

XArena wrote:
I can imagine, i used to use a wide stance, but never that wide, it made me feel like i was tearing in half, and i didnt feel powerful in that position


yeaaaa no I'm gonna try a bit wider than shoulder width and see how dat feel is


BACK/BIS

pre meal: 1/2 lb turkey, ~2 tbsp pb with celery sticks, 2 donuts


WGLP
180x8
165x10
150x12
1 min rest, 20 pushups, 1 min rest IBS.


CGLP
195x6
180x8
165x10
150x12
1 min rest, 20 pushups, 1 min rest IBS. dat feeeel.


OL SKOOL VBAR ROWS IN TEH CORNER
4 plates x6x2, 2nd set was obvi harder.
3.5 plates x8


DB ROWS
120x8 RL
110x10 RL
1.5 min rest between sides. had to include more rotation than I'd like due to the extra heavier set of vbar rows tiring me out, but I'll work on it.


STANDING HS LOW ROW
95psx10
75psx12x2
30 sec rest IBS.


SEATED CLOSE GRIP CABLE ROW (supersetted with 25 rep band pull aparts)
135x14 ~ bit less cheat.
120x10
105x10
dat FEEEELLL.


STRAIGHT ARM ROPE PULLOVER/FACE PULLS
120x14 ~ (15) x10 (10) x8 (8)
100x10
kayak rows
80x5 MLR drop 60x3 MLR
--------
140x10 x10 x10
130x10
120x10


CABLE EZBAR CURLS
super strict reps ramped to
140x8
120x10
100x12
drop sets to supinating rope curls and strict cable hammer curls


20 minutes SSC on the stairclimber level 7 fml

post meal: headed to Outback, will look for steak and potatoes

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

so my parents have been heavily involved in a Filipino cultural association for the last 15 years or so. usually we take part in Filipino parades around here, throw parties for charity etc. there's a parade in June and they want me to play the part of Lapulapu, who was a tribal chief in... the 1500's who slew Magellan, the first Spaniard to discover the Philippines.

problem is that this is how Lapulapu is usually depicted:

http://static2.bigstockphoto.c...

I've got him on overall size but his pecs attach better than mine and he is supermodel lean. I should be leaner than I am now by the time June rolls around, but I won't be close to 15% bf like in my old avi.

but fuck dat noise. I will progress as planned and everyone will just have to deal with my fatness.

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