Join date: Sep 2010
Location: New Jersey, USA
Posts: 1983
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
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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.
Join date: Sep 2010
Location: New Jersey, USA
Posts: 1983
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.
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).
Join date: Sep 2010
Location: New Jersey, USA
Posts: 1983
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.
Join date: Sep 2010
Location: New Jersey, USA
Posts: 1983
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
Join date: Sep 2010
Location: New Jersey, USA
Posts: 1983
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.
Join date: Sep 2010
Location: New Jersey, USA
Posts: 1983
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.
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
Join date: Sep 2010
Location: New Jersey, USA
Posts: 1983
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
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.
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!
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
Join date: Sep 2010
Location: New Jersey, USA
Posts: 1983
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
Join date: Sep 2011
Location: Ontario, CAN
Posts: 746
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
Join date: Sep 2010
Location: New Jersey, USA
Posts: 1983
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
Join date: Sep 2011
Location: Ontario, CAN
Posts: 746
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
Join date: Sep 2010
Location: New Jersey, USA
Posts: 1983
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.
Join date: Sep 2010
Location: New Jersey, USA
Posts: 1983
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:
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.
