View Full Version : 4 weeks New Rippetoes restart in college CSU fort fun
well tomorrow marks an important day, I'm going to restart rippetoes and working out, bulking, finishing procrastination for ever and improve my voice projection(im a soft talker) and step out of my comfort zone without the help of alcohol(1 month dry)
this will be my progress blog so to speak, I will post here everyday..as i have done nothing notable in the past month.
Also anyone at CSU or in Fort Fun give me a shout.
peace
tomorrows schedule looks like
up, run 1/2 hour, shower, breakfast, pack 2 lunches, class and lunch work, workout, lunch, more classwork, dinner, read some improvement books, work 15 minutes on voice projection, bed early get sum zzzzs
Running has been good, went Thursday, Ran about 3.4 miles or so
Did rippetoes workout on Friday
115X3X5 squat
105X3X5 bench
135X1X5 deadlift
2X8 dips
2X7 chinups
will add weight to dips and chinups next workout
tomorrow bump up weight 5lbs on squat
press and powerclean based on feeling
I have been thinking of joining the rowing team here, anyone have some insight on that?
planning to bulk up again, I did it last year kind of half assed..gained 25lbs but didn't workout consistently.
This year I intend to do a 12 week bulking phase, and continue on from there on what I feel is best. I will start at 2700 calories per day, and up that 100 cals per week eventually getting to 3800 cals per day on week 12.
next 2 weeks I intend to doing rippetoes workout, regaining lost strength . After that I may continue it or go on a mass gain workout as my arms are lagging behind and I would really like to work on them, they only gained .5" on rippetoes up to 10.5" now
so weight training will be tue, thurs and saturday. On off says I will be running about 30 minutes each morning, just to keep my cardio in check.
hopefully by the springtime I will be 190lbs and lean, b/c I intend to join the college rowing team.this will help me meet more people and I can introduce myself that way at parties..instead of yeah I'm an animal science major lol
will keep my nutrition and workout logs here for the next 12 weeks.
any insight helpful
rippetoes going well will post thursdays workout
hurt my foot real bad saturday night, can barley walk normally on nevermind squat
I did
105X3X5 bench
65X5X3 press
2x10 dips
2X8 chinups
ate a lot of good food though
did a workout yesterday with the machines at my complex, was OK..not really sore today..tomorrow I'm looking forward to squatting again and stuff.
machines I tried to do bench, shoulder press and the lat pull down. As well as some leg exercises.
tomorrow I intend to do
squat 125X5X3
bench 115X5X3
deadlift 135/145X5X1
chin ups 2X8
dips 2x10
as for cardio, I'm just going to count riding my bike to and from school as cardio, I always go fast until my legs burn and average about 6-12 miles per day
diet is good, aiming for about 3500-4500 cals per day..not exact but somewhere in there, eating 4-5 times per day with plenty of protein and good lean meats.
just had a 1500 cal breakfast or so.
3 eggs, 2 slices toast, banana, 2T peanut butter, 1 cup uncooked rice, 2 cups whole milk, about 6-7 cups of water
plan to have a pbj sandwich, hard boiled egg and apple for later then dinner tonight, most likely chicken and brocoliis
ate good today, feeling good about tomorrow meal plan is
breakfast 8am
2/3 eggs, 2 slices toast, whole milk, banana
2nd breakfast, 10am
pbj, hard boiled egg
lunch
sushi, banana w/ pb
2nd lunch
chicken drumstick and an apple
dinner
pasta? maybe beef with some taters and brocolii's
not sure on the cal's there what do you guys think?
haha just did the numbers, I didn't factor in the apple, 2 bananas, onion or 2 chicken drumsticks I had for dinner.
4 eggs-280cals, 50g fat, 4g carbs, 24g protein
2 cups rice(uncooked)-1200 cals, 264 carbs, 24g protein
5 cups milk-750 cals, 40g fat, 55g carbs, 40g protein
4 slices wheat bread-260 cals, 52g carbs, 8g protein
4T PB(chunky)-380 cals, 32g fat, 14g carbs, 14g protein
total= 2870cals 92g fat, 334g carbs, 158g protein
not taken into account
2 chicken drumsticks
apple
2 bananas
onion
so with all that i must be above 3K cals, tomorrow will be the same, just more frequent smaller meals.
felt GREAT today!!! did AWESOME
could have done more on all lifts, I am feeling really confident with the proper diet and rest this year
squats-
45X10 warmup,
95X7 warmup
125X5X3-fairly easy on all of them, could have done another 20lbs but form was perfect
bench
45X10
95X7
115X5X3-again great, maybe another 10lbs but thats for next time
deadlift
135X5X1
155X7X1-could have done WAY more, but again next time haha
chinups- Chins are getting good! I can do WAY more then in recent memory, just have to stick with it
1X10
1X7
dips
2X10 with easem have to add a 5lb wt next time
I think that my arms will grow now this time because I am going to do weighted chinups and dips which adds bicep/tricep into the workout..I was thinking of having one day of the week devoted to forearms, biceps, abs and traps..as those don't grow and are laggin behind everything else...what do you guys think?/
Diet was solid today, ate 5 meals. same breakfast as yesterday..pbj sammach w/ banana, 2 chicken drumsticks and banana after workout and 2 big city potato burritos later on in the night..just had a tall glass of whole milk before bed..SO PUMPED!!!
AND i'm meeting a pretty lady for lunch tomorrow, life is grreat right now! enjoy your day! Friday is almost here
pretty lady flaked on me, but I had a great workout!!!
squats 135 3X5--easy probably could have done 10 more lbs
shoulder press 75X 3X5-increased by 10lbs!! just barley got it, will do 80lbs next time should be swell
cleans-cleaned 5X3-115lbs, equal with my bench
chin ups 1x10, 1x8 bw
and that was my workout, at a nice soup after and some more proteins the next day...now I'm learning brown eyed girl on the uke, how are your day been?
its been a good day, got a room mate...no more writing out $900 checks haha..best part is he hunts a bunch so we are going to have madddd amounts of duck/goose in the freezer haha
workout was crowded but pretty damn awesome, some ****er stole my dip belt so I didn't do as much as I wanted..also i guess from cleans my upper back was very very sore..hurt to squat with it but I manned up anyways.
lifts are as follows.
squat-
45X7 good warmup
95X5-wewt
145X5X3-could have done 5lbs more it felt like, but progress is progress!
bench
45X7-nice
95X5X1-heavier than I remember
125X5X3-so happy I hit this, now my bench is in line with my squats
deadlift
115X5X1- warmup, felt grreat!
155X5X7-was too easy, bumping it up another 20lbs next time..got to work on squeezing the back though
dips love love love doing dips
2x8-bw forgot about weight belt haha
1X10 w/ 5lb weight-easy, then it got jacked, next time I plan to do 2X10 with a 10lb weight
chins
1X10-good at these, place was too crowded though.
saw a bunch of people I knew, almost got annoying after a while..that ever happen to you?
diet is in check, about 3500 cals intake today. thanks for reading
snow day today, rec center is closed ****! ah well at least I will enjoy the slopes next weekend..anyone going to breck/abasin/keystone? We should meetup.
Buddy had a weight room in his basement, so I used that..very nice workout out barefoot I like it
squat- forgot what I did on Mon so I kind of repeated the weight by mistake, knew it felt too light ah well.
45X10X1
95X7X1-gd
145X5X3- went deep right foot kind of hurt but its better today
press
45X10
67X7
83X5X30 the reason for the odd numbers is because the weights were in kg..but I did an impressive 8lb jump from last week.
cleans
111X5X1-good warmup
123X3X5- went great, doing 5 sets really helps out
was not able to do chinups, but I trained biceps for the first time and will continue to do so in future routines.
20X8
30X6
30X4
right arm was stronger than the left, could get 4 more reps out of it then the left one on the last set..also I saw viens I never knew existed in my arm..was a great workout
after ate a chicken breast on 4 slices bread with a lot of water and pb woot! love when schools cancelled... now to study for a chem test..booo
great workout today...ate a lot of food, but need more.
glad my muscle memory is coming back and my lifts are staying good.
squat-
45X10-warmups
95X7-
135X5-felt good
155X5X3-went low and got it easy
bench
45X10
95X7
135X5X3-did great on these, felt like I could do more..but thats for next week ;-)
deadlift
135X7-good warmup
175X5X1- again too easy, bumping up another 20lbs next week..felt good though
dips
1x8-bw..nice warmup
took a weight belt out
20lbsX2X8-felt great, really felt the pump in my tris
chinups
did weighted chinups, felt it today..abs are sore and arms are quite sore as well..its great
7x1 with 5lb weight
5x1 with 5lb weight.
will continue with 5lb weight until I reach, 2 reps of 8.
had a chicken sangwhich and had an easy bike home.
didn't eat much of anything on Monday and was on 5 hours of sleep, so I decided to skip that day..didn't hurt todays goals at all.
squat-
45X10
95X7-good warmup
135X5-
165X5X3-was harder because I skipped yesterday and didn't have the best diet for the past few days, but got it without much struggle.
press-lovin the progress on my press so much
45X10
65X7X1-good warmup, felt so easy
85X5X3- hit all of the lifts with relative ease..planning on doin 90lbs next time then I can put 25s on :-D
powerclean-missed my second rep at 125lbs, so I dropped 5lbs..but when I was done it felt too easy..will bump up to 130lbs next workout, cconfident I can handle it.
95X5X1-warmup
125X2-missed 2nd rep/wasn't as clean as I wanted it
120X3X5-felt too easy, but good form nonetheless
dips-should be off day ut i love doing dips too much, bumped up to a 25lb weight
1x8xbw-warmup
2x8 w/ 25lb weight..was perfect got all 8 reps both sets, will try 30lbs in 2 days
chinups-did 1x10xbw just to get back into it..haven't done them since friday.
overall good workout, can't wait until Thursday's though!
Ate two large little ceaser pizzas and 2 packets of top ramen yesterday in order to train for my eating contest at about 12:30pm, I didn't feel like moving or doing much of anything after that..but I had a fantastic workout today!! getting on MWF routine next week..missed a workout this week and am not too pleased on that.
Squat-
45X10-good warmup, went low
95X7X1-good form
135X5X1-felt heavy on first rep, but then all was good.
175X5X3-at first I was unsure, but after the 2nd rep I knew I would get all of it..could probably have done more..but it felt great either way!
Bench(was worried about this one)
45X10X1-warmup
95X7X1-form was spot on..and weight was surprisingly light
145X5X3-got all 5/5/5 was GREAT! so stoked that I got this, really worked on good form
deadlift
135X7X1-so easy, was excited for the work set
205X5X1- I was feeling strong and got 205 rather easy, only limiting factor was my forearm grip which I need to have caught up..going 2 plates next week woot!
dips (i like dips too much, its unhealthy haha)
was thinking of warming up with bw
2x8 w/ bw+30lb weight-felt great, got all reps..last one just barley..thats good
2x8xbw cooldown, wanted to know what it felt like w/o a weight.
chins
did 1x6, but my tri's were too tired as was my back so I'm going to save that for workout B days.
after I had a banana, 2 pbj sandwiches, and a liter of water.
Happy Friday!
had a great workout yet again, I did some extra exercises before my power cleans because the space I do them in was taken, and still got all the reps I wanted.
I didn't have the best nutrition or sleep schedule the past two days, so I thought I would go down in weight..I didn't but the weight was harder to move.
squat-
45x10x1-warmup, went low
95x7x1-good
135x5x1-gd
185x3x5-was heavier than expected, bar speed was good though
press-
45x10x1-nice
65x7x1-easy
90x3x5-got all 5/5/5 but bar speed was slow on the last set..better sleep next time!!
powercleans(i did these last, worked out good)
125x5x3-decided to bump up only 5lbs from last week, got all easily..was tired from the other exercises though
abs
did weighted abs 5x12 with a 25lb plate, felt like I was doing it wrong..felt my legs and lower back getting worked more than my abs..oh well we will see tomorrow..this is what I did
http://www.bodybuilding.com/exercises/detail/view/name/press-sit-up
and at the top I did a plate twistx12
http://www.bodybuilding.com/exercises/detail/view/name/plate-twist
it really worked my upper back and shoulders keeping the weight above my head for all those reps though..i liked it
chinups
did chins with a 5lb weight, was an improvement from last time by far!!
1x8 w/5lb weight
1x6 w/ 5lb weight
hopefully on Fri I can get 2x8!!
ate some chicken and a pbj sandwich, just had 2T or pb with a glass of milk..off to bed soon..stay strong and true to yourself.
11/11/09(A)
Workout #8
cals=4420
warmed up biking to the rec center, stretched on the mat..went earlier than I normally do, about 1:30-2:30..wasn't crowded at all, I liked it a lot....my abs were still painfully sore, and man let me tell you you really do use abs in the squat, bench, deadlift..ouch! now onto the workout
squat-
45X10X1-good warmup
95X7X1-sweet!
135X7X1-did more than I planned, but it just felt so good!
195X3X5-got all fairly easy, bar speed was good..I was an idiot tho and didn't take a hint..their were 3 free squat racks and the one I'm at faces another one..so your doing face to face squats with another person if they are at the rack..well this cute girl comes up to the rack facing mine and starts doing 95lb squats and I've got 2 sets left on 195, she was clearly checkin out my ATG squats fo sho haha..shoulda said something tho..damn shyness
bench-
45X10X1-warmup was good
95X7X1-felt good, yea it did
135X3X1-dunno If I shoulda warmed up with this
155X3X1-got 3 reps and then it got stuck..I didn't take much rest from the 135 warmup so maybe that may have been it..but i'm pretty certain no more 10lbs jumps anymore :-(
150X3X5-got all 5/5/5, bar speed was slow on the last 2 reps on last 2 sets..but **** killer progress for less than a month right?
deadlift-was looking forward to this!!!
135X10X1-good warmup, squeezed my back
185X3X1-sweet!
225X5X1-what a great feeling, my forearm grip is barley hanging in there tho, but my back is strong!
dips-love these!!!
2x8 with 35lb weight-got it and got it goooood!!, worked tris/chest evenly.
pendlay rows-first time doing these, still getting form down but I've got it pretty well.
135X1-couldn't bring it to my abs..too heavy weight
115X3X5-good weight to get form, need to squeeze shoulder blades more though next time.
great workout today, it made me sweat way more than any other workout for some reason, can't wait to see whats sore tomorrow morning, hopefully those rows work out good...night guys, cals for today were about 4420 calories bulking up and away!
11/13/09 (B)
Workout #9
Good workout today had a great diet today that made up for my lackluster sleep the past two nights. The weights are getting harder, but I'm still getting all of them..and when I'm done I thought that that was easy haha.
Squat-progressing good, no great!
45X10X- warmup
95X7X1-sweet
135X5X1-felt good
185X3X1- was heavier than expected, but good
205X3x5-Got all 5/5/5, probably could have done 7 on the last rep more..form was perfect.
Press-getting tough, bar speed was very slow and form was so-so
45X10X1-good warmup
75X5X1-heavier than normal but good
95X3X5-got all 5/5/5, but I was struggling on every rep..time to go up another 5lbs? or 2.5lbs?
Power Clean-like them, but I cut up my shins wile going up..good thing I was wearing high socks.
130X5X3-got all with ease, form was spot on..doing two 45's next time 0.o now thats cool, I remember when I was stoked to get that on my bench and squat nevermind power clean!!
chins with weight-
1x8 w/ 5lb weight
1x7.5 w/ 5lb weigt
I think I'm gonna move up to 10lbs next week, it was close enough and I didn't have the greatest grip.
abs-killer ab workout, also your arms and upper back
3x12 with 35lb weight
never been this tired after a work set, my abs will be painfully sore yet again tomorrow. :-)
11/16/09(A)
Workout # 10
Woke up late, didn't have a great sleep schedule the past 2 days but had decent nutrition to hit the gym..went later than normal which was a terrible idea, never doing that again.
squat-
45X10X1-good warmup, took 5 minutes to get a squat rack
95x7X1-good again
135X5X1- Felt great! wanted to do more.
185X3X1-heavy
215X3X5-very heavy, speed was slow..bump up to 225 then I think I'm done w/ 10lb jumps..form was decent
bench took 10 minutes to find a bench, and when I'm on it buncha people were circling me like hawks..really distracting.
45X10X1-warmup
95X7X1-felt good
135X3X1-semi-heavy
155X3X5-did alright, bar speed was slow 5/5/4..will try same weight on Friday..hopefully get 5/5/5
Deadlift-Forearm grip is holding me back, what should I do?
135X7X1-love it!
185X5X1-felt good
245X5X1-intense, back and legs can support the weight but my grip comes undone at the top lol..will increase by 10lbs next workout or 20lbs depends..
abs-bunch a people hounding asking when I was gonna be done again >.<
4x12 w/ 35lb plate-tough as monkeys!
dips-hard! but I did abs first b/c the dip belt was taken.
2x8 w/ 40lb weight-got 8/7 would have gotten 8/8 but I did abs before this sadly.
had a protein shake and 2 pbj sandwiches post-workout..overall an alright workout, I hit 2 PRs officially so I'm pleased.
cha0sblader
11-16-2009, 05:18 PM
11/16/09(A)
Workout # 10
Woke up late, didn't have a great sleep schedule the past 2 days but had decent nutrition to hit the gym..went later than normal which was a terrible idea, never doing that again.
squat-
45X10X1-good warmup, took 5 minutes to get a squat rack
95x7X1-good again
135X5X1- Felt great! wanted to do more.
185X3X1-heavy
215X3X5-very heavy, speed was slow..bump up to 225 then I think I'm done w/ 10lb jumps..form was decent
bench took 10 minutes to find a bench, and when I'm on it buncha people were circling me like hawks..really distracting.
45X10X1-warmup
95X7X1-felt good
135X3X1-semi-heavy
155X3X5-did alright, bar speed was slow 5/5/4..will try same weight on Friday..hopefully get 5/5/5
Deadlift-Forearm grip is holding me back, what should I do?
135X7X1-love it!
185X5X1-felt good
245X5X1-intense, back and legs can support the weight but my grip comes undone at the top lol..will increase by 10lbs next workout or 20lbs depends..
abs-bunch a people hounding asking when I was gonna be done again >.<
4x12 w/ 35lb plate-tough as monkeys!
dips-hard! but I did abs first b/c the dip belt was taken.
2x8 w/ 40lb weight-got 8/7 would have gotten 8/8 but I did abs before this sadly.
had a protein shake and 2 pbj sandwiches post-workout..overall an alright workout, I hit 2 PRs officially so I'm pleased.
Nice lfits. Can you give me a couple tips? My lower back rounds slightly at the bottom. How can i fix this?
too tired today, not good nutrition or sleep schedule..school is takin its toll..working out tomorrow when I get some food in my fridge
plan to have a good workout
did some workouts over break, getting back on after a week of break.
went to my friends house on fall break..worked out 2 times.
squat-did 215x3x5, then 220 on Friday..
press-95 5/5/3 will stay at 95
powerclean 130lbs did good
deadlift 260, was hard
bench, did 155 5/5/5 barley got it though.
will do workout b tomorrow
Decent workout considering I got 4 hours of sleep last night.
I am starting to slow down in my gains, not as determined as I should be, less sleep, eating less..but now I am back on track.
squat
45x10-felt great
95x7-good warmup
135x5-light as a feather..buddy commented on my good squat
185X3-felt lighter on my back
225X3X5-felt light on my back until I went down..need to work on form here, will stay at 225 for another day..also upper back is stressed right when I deload..odd feeling ive never had before.
press
45x10- good warmup
75x5- awesome
95X3X5- surprisingly light on my first set..but It got harder..increaseing 2.5lbs on monday.
powercleans-got stuck here 3/3/3/2/0
135x5x3- did 3 sets well, couldn't do anymore after the 4th set..will stay at this weight until I get it with ease..should be soon though!!
abs
weighted situps 3x12 w/35lb weight..harder on my arms then my abs..arms holding me back again grr!!
chinups
did 1 set of 10 and another of 6..dip belt was in use
overall a good workout, got good nutrition in, will get good sleep and nutrition in tonight and within the coming days and weeks.
song of the day!
v_0pw-LeloU
thomasfrank09
12-02-2009, 09:15 PM
Great job with Rippetoe's brah! You're very close to what I'm doing, same program too. I hit my 225x3x5 squats today, can't wait to throw 235 on Friday and see where that goes.
Great job with Rippetoe's brah! You're very close to what I'm doing, same program too. I hit my 225x3x5 squats today, can't wait to throw 235 on Friday and see where that goes.
haha sweet dude, I'll be following ur log for sure. Impressive bench stats..I just have a weak upperbody i guess
good luck tomorrow on 235 squats..i'll attempt 160 on bench tomorrow and 270 on deadlifts..hope to get to at least 300 by semesters end :-)
Nice lfits. Can you give me a couple tips? My lower back rounds slightly at the bottom. How can i fix this?
just keep your chest up, that will prevent your back from rounding.
kbismadkool
12-03-2009, 06:17 PM
subbed
thomasfrank09
12-03-2009, 11:00 PM
haha sweet dude, I'll be following ur log for sure. Impressive bench stats..I just have a weak upperbody i guess
good luck tomorrow on 235 squats..i'll attempt 160 on bench tomorrow and 270 on deadlifts..hope to get to at least 300 by semesters end :-)
Thanks, man - good luck to you benching tomorrow. Do you use PL'ing form on the bench? (arms tucked, touch bar at bottom of chest, arched back) - it really helps your strength go up once you get used to it.
Yeah I use whats listed in starting strength book rippetoes. I pull my shoulder back, slightly arch my back.. about a firsts height..bring the bar until it touches my shirt..not sure about tucking in arms..i just do what feels natural.
so lets get started!
squat-
45x10
95x7
135x5
185x3
225x3x5- was much harder than last time for some reason,..then I noticed, I was going ATG this time..last time I was going parallel...knees still buckling, will stick with it until I can do this weight easily.
bench(got it!!)
45x20-lol overkill
95x7-nice
135x3-felt good
160x3x5-got it all, barley..bar speed was incredibly slow on the last 2 reps of the last 2 sets..not sure If I should stick with 160 or move up
deads
135x7x1-yeaaaa buddy!
185x5x1-tried out different grips
270x5x1-this was brutal, and awesome
dips
2x8 w/ 35lb weight..backed off a few lbs, haven't done dips in a while..felt easy..will do 40lb weight on wed
abs
12x5 w/ 35lb plate..arms got killed, abs took it no problem..they aren't even sore today hmm? will do 45lbs on mon
Had a protein shake after and 2 sammaches, drank in moderation last night, worked on overcoming my approach anxiety..u guys got any tips? I did alright, met 3 ladies with my room mates help and crashed at their place haha..party theme was bros n hoes, what a fun time..tonight their is an ugly sweater Christmas party...stoked!
song of the day, from that show weeds..anyone else watch it?
Inf9oysBb24
kbismadkool
12-05-2009, 09:02 PM
nice squats :) right now your ahead of me cause im a dumbass and stopped legs lol
haha yea, I didn't know if you had a really strong chest or what lmao.
weekend was good, couldn't bring myself to introduce myself to any ladies, too much approach anxiety :-(..excited for tomorrows workout though.
tomorrows plan
squat-225lbs
press-100lbs
cleans-135lbs
rows-115lbs
chins w/ 10lb weight
abs 3x12 w/ 45lb plate
haha getting stoked just thinking abut it!!
kbismadkool
12-06-2009, 03:49 PM
ahhaha nah thats just me being a dumbass, and good luck with your goals tomorrow
thanks brah!
Workout went very well today..hit all my goals except for the press which is still at 95
squat-
45x10
95x5
135x7
225x3x5-easier, bumping up 5lbs next time
press-
45x10
75x5
95x3x5-hard for some reason, but the last set was easy..doing 100lbs friday
powerclean
135x5x3-got them all felt great!
rows
115x3x5-got all of them easily right after I did cleans
chins
did a 10lb weight
got 8 then 6 reps, decent!..think I may try doing more sets, 2 doesn't seem to cut it.
abs
3x12 w/45lb plate..haha can't believe I got this, wasn't too bad either, arms took a beating, doing know if the abs did or not.
had a pbj and a protein shake after I was done..decent workout, I will sleep good tonight for sure.
song of the day
PoD6YRzofZk
Pretty pretty good workout, got god sleep and nutrition..but my bench just got stuck :(
squat
45x10-warmup!
95x7-yea!
135x5-could do theses all day
185x3-woot!
230x3x5-hell yea, form is good!!!
bench(dun dun dun)
45x10-good
95x7-also good
135x5-fun!
165x3x5-****ed up.. got 3 reps of 165..got stuck..deloaded to 160..got 4 reps..stuck again!!!
went to 135 and did that 3x5..will increase to 145 mon and 155 next friday
dunno why this is but my bench is baaad
deadlifts(HARD!)
135x7x1-yea buddy
205x5-yea!
275x5x1-brutal, wouldn't of gotten it w/o those cardio bunnies
Dips
2x8 w/ 40lb weight..felt good, no great!
abs
4x12 with a 45lb weight..haha one of my friends said that does not look fun, I took it as a complement.
overall great workout, going to be sore tomorrow for sure.
song of the day
BXUsS_NsZSA
to hungover to workout today, and I left my gym shorts at home and I was NOT going to bike back to my place just to get them. Will drink lightly tonight and workout tomorrow.
I'm hosting a potluck tomorrow so I get some delicious leftover food.
kbismadkool
12-11-2009, 03:29 PM
ahah **** yea party hard bro
I partied kinda too hard haha, had a 4 day bender and just got back in the gym today..no adverse effects, I just didn't gain anything nor did I lose anything. now i'm trying to get a ride to the airport Friday with a pretty lady, think shes gonna flake but whatevs..onto ze workout.
squat-
45x10-warmups
95x7-got the good rack that faces the treadmills
135x5- lighter than air
185x3-felt good
230x3x5-heavy, but managable..kinda easy actually toward the end
bench-improved
45x10x1-yes
95x7-feels great doing this
115x5-good warmup weight, not too heavy nor light
145x3x5-happy I didn't get stuck, was just right I felt..regaining it back and hopefully bust through my previous platuea of 155/160
deadlift
135x7x1-sweet
185x5-im ****in cool
275x5- back can move it, grip comes undone even with the under over grip..ruh-roh
dips
2x8 w/ 40lb weight
got this fairly easy, can finally do it with a 45lb plate!
abs
4x12 with a 45lb plate..my shoulders, arms don't like this excersise..but i'm not sure if my abs will be sore tomorrow or not.
finished! had a protein shake and a pbj sandwhich, went back to studying for 3 more hours..at least I got to relieve some stress..less fun than other ways but w/e..maybe spring finals haha
song of the day
g7Cdk8DQAGI
kbismadkool
12-17-2009, 07:14 AM
theres no such thing as partying too hard lol
nice squats! and gj on improving on bench
Yeah I guess not, I'm back home now..this town is lame and their are no parties..so looks like i'm going a month dry, no worries though..the free food is boss..pretty lady flaked, but I got a ride to the airport with 3 other pretty ladies..**** ya
don't have a membership at the local gym, so I'm just sneaking in at night..most of the kids don't give 2 ****s that work there.
squats-
45x10
135x7
185x5
225x3x5-got it all
press
45x10
75x5
95x3x5, bar speed slow..one more time on 95 then onto 100
clean
135x5x3-good job, doin 140 sat
pendaly rows
120x3x5-got them, good arm workout
pullups 2x5-back was dead, not able to do much.
tomorrow squats 230, bench 150, deadlift, dips 2x8 w/45lb, abs 5x12 w/45lb plate
Y6j_0NGWT9Y
jhbart
12-22-2009, 07:59 PM
Nice progress. I'm also using the workout(ripptoes). I'm a little ahead of you but you'll definitely catch up soon. Especially bench... i have horrible chest genetics compared to legs/back. workout logs in sig but I need to update it
kbismadkool
12-22-2009, 09:21 PM
nice squats bro! your a lil ahead of me ;)
and what state you in (no Stalker lol) im gonna be partying my ass of this month lol
**** not good..getting lazy skipping on sleep and gym time..need to go tomorrow to keep up and reach my goals!!
also I'm in NY state now home..go back to fort collins, co for school.
had a great workout earlier today, this new site chatroulette.com is really taking up a lot of my time haha
at home and eating everything in sight haha
squats
45x10-good
95x7
135x7
185x3-light as feather
225x3x5-got it with ease, but I have a habit to bend my knees in for some reason, gotta stop that
bench
45x12
95x10-woot
1453x5-got it easy, am doing 155 friday!
deadlift
135x7
225x3
275x1-grip came undone, crashed to the floor ruh-roh
265x5-grip was a little better, also was a tough lift for my lats :-D
dips
no dip belt here :-(
5x10 w/ bw..stamina went up tons, but I miss doing them weighted.
abs
12x3 with 45lb plate..tough!
overall doing well, just have to stop slacking and keep on eatiing a lot XD
song of the day
jIfu2A0ezq0
great workout today, took my younger brother who got a year gym pass for christmas, hope he uses it..I'm putting him on the rippetoes program haha
squat-
45x7-good
95x7-fun
135x7-haha
185x3-light
230x3x5-decent, knees need to stop buckling in, otherwise great
press
45x7-warmup!
85x3-lighter warmup weight next time
100x3x5-got all bar speed was slow on the last 2 reps of last 2 sets
cleans
135-for some reason could not raise the bar
went to 125 and did 5x3 relatively easily
rows did not do, was pressed for time..gym was closing
abs
12x4 w/ 45lb weight
overall a success, I will be sore tomorrow..pumped for friday
brother did pretty good, don't go down as far on the squats as I would like but w/e..
he did
s-125x3x5 god form, just not low
press-45x3x5 i think, tried 55 but couldn't lift it
rows-set up with 95 and he did like 3, said his back hurt
abs-2x12 w/ 25lb weight, struggled with this..same weight and try to get 3 on friday.
song of the day
8GEeUdj89vk
kbismadkool
12-31-2009, 10:10 AM
great squats! also my party buddy you have to party hard tonight!
Great workout today, getting back on a normal sleep schedule and actually being productive on my break..feels good..got contacts, am going tomorrow to return and get some new clothes, helpin my dad at some home improvement stuff..heading back to school in about 10 days or so.
squats-
45x10-warmup
95x7-feels good
135x7-better!
185x4-light as a feather haha
240x3x5-wow, these were pretty good..perfect weight and bar speed xD
bench-
45x12-warmups
95x7-woot!
150x3x5-first was toughest, last two I just beasted them out like it was nothing..really surprised myself haha
deadlifts
135x7-warmup
185x5-warmup again light
275x5-brutal, got all but with much rest and near grip undoneness..haha is that even a word?
dips
2x8 w/ bw..need to try and add weigh without a dip belt.
pullups 2x8-hard!
abs-
4x12 w/ 45lb weight felt easy.
helping brother out went well, he talks too much and always gravitates toward doing dicep curls :( ah well, he did alright I guess with squats, bench was 75 and deadlift was 165?
song of the day
6bMLrA_0O5I
actual song is here haha http://www.youtube.com/watch?v=64liF2VuLxI
pretty good workout
squat
45x10
95x7-good
135x7-fun!
185x3-good
245x3x5-nice! happy I got it!
press-trouble with this one
45x7-wrmup
65x5-should of warmued up with more weight
105x1-couldn't do it
95x1-warmup attempt
100x3x5-got 5/5/3 on it, not happy so much on this one..maybe more sleep next time?
clean
1140x5x3-got all, pretty good form I was pleased from last time
abs
4x12 w/45lb weight xD
forgot to do rows did chin ups 1x8
song of the day..probably favorite song of 2009
Q4MXFOMpVIw
pretty good one today I would say...it was a terrible Idea of me to eat a huge dinner RIGHT before I worked out..I will never ever do that again...felt like I had to puke most of the time
squat-
45x10-warmup
95x7-cool
135x7-yup
185x3-light
225x1-light haha
250x3x5 5/4/n.a
did 5 the first rep, 4 on the 2nd..got stuck and went down to 135.got a comment right after I failed which felt good haha.
135x20-jesus good lawd this was hard.
bench
45x15
95x7
135x3
155x3x5- 5/5/5 beasted it out, was a fast bar speed except on the last 2 reps of last 2 sets
deadlifts
135x7-stomach wasn't having it, the mechanichs or something said no, this is not happeing..so I had to stop :-(
abs and dips
did a superset of abs and bw dips, wasn't as hard as I expected
5x12 w/ 45lb weight abs with 5x8 bw dips, as soon as I was done with abs I would go to dips and back again..only break was for water
overall I will be sore tomorrow and will be going to bed early instead of the normal 4-5am haha
song of the day
iJew4fxHl1U
kbismadkool
01-12-2010, 09:07 AM
nice deadlifts! good job on bench, dont worry about deadlifts, you'll get em soon...im gonnna pass you on squat soon :)
thanks!
taking a few days rest, my body is pretty messed up with sleep and such being out of whack..also I think I may have pink eye...right before school starts, great!
will hit the gym on Monday
squat-240
bench-155
deadlift-265
then work my way up from there...also training for a marathon as you can see in my sig for may, starting that on tuesday..got a whole running schedule and everything planned out..im stoked!!
4 day weekend party bender FTW!!
whelp, worked out yesterday. squats and dead lift section of the gym was off limits WTF?!
so I did bench-155x3x5-got all, good bar speed
dips 2x8 w/ 45lb weight
abs 3x12 w/ 45lb plate..was much harder at the new altitude then at sea level..less oxygen
chin ups 2x8 bw
thats all I did, tomorrow hopefully the squat section is opened up...also school starts tomorrow!! time to network and meet some people.
pretty good workout, I notice that the added altitude has made my lifts a bit harder. and I need to eat more. I weighted myself today and was 162lbs, a gain from the 150lb start in oct, but 13lbs short of my goal in 2 months. okay nuff chat onto workout.
nutrition
orange, beef jerky, 1 cup rice in am(yea I need to go food shopping)
2 taco bell 5 layer burritos(oh lawd I will pay for these later..read on!)
2pbj sandwhiches
protein shake
that was a baad diet for today, school started tho
squat-
45x10-warmuup
95x8-lol
135x7-feels good man
185x5-did 5, felt good
225x1-didn't want to do too much
240x3x5-got it 5/5/5
last set 3rd rep I ripped some nasty azz at the bottom, was nearly laughing too hard to finish the other 2 reps..ohh damn you tbell..cheap but so pricey
press-i is dissapoint, but w/e
45x10
80x5
95x3x5 5/5/4
didn't get that last rep, got halfway up and it stopped, will redo 95 untill I get 5/5/5..been kinda stuck around there for a while.
powercleans dammit!!
135x5x3-got them, was fun! 140lbs next time!
rows
115x3x5-got all with ease, like doing these, think they will help out my other lifts and fill out my arms
abs
4x12 w/ 45lb weight..much easier than the other day, thats cuz the incline was different...i'm gonna leave it at "2" from now on.
chins again!
1x8 bw
1x5 bw-kinda superset.
pretty good workout, love the rec center at college, so much better than back home xD
song of the day lololol
Gfs4LPeYnPs
kbismadkool
01-19-2010, 07:55 PM
strong squatting bro, and i ripped ass as well but when i was benching...**** was nasty
strong squatting bro, and i ripped ass as well but when i was benching...**** was nasty
hahah glad i'm not the only one, there were people in all the other squat racks haha, it couldn't of been me i'm busy doing squats.
yea my squats are definitely my strongest suit, dunno why everything else is kinda lagging behind on me..i'm nice and sore today though, feels great..traps, ass, legs, even arms a bit..also starting to notice stretch marks starting to appear where my bicep and shoulder meet, ruh-roh!!
Today was a good day, got a great nights sleep, ate soo much food today and tomorrow is friday guys, FRIDAY!
nutrition
beef jerky, orange, water, multivitamins, fish oil lolol still dont have groceries!!!
had a coupon for carls jr got a western bacon cheeseburger and another free one. looked up online and they are 710 cals each lolololol
cals:1420
fat:66g
carbs:138g
protein:64g
then I went to class and did my workout, after I went to college cafe with a buddy of mine, its like panda but cheaper and better tasting...so that had to be at least 2000 more calories haha..ok nuff chitchat, onto workout..
squats
45x20-warmup
95x7-warmup
135x7-woot
185x5-feels easier than remembered haha, cool feeling brah
245x3x5-got it, thank you cardio bunny gods! 5/5/5
bench
45x20
95x7-yay!
135x3-didn't want to over do it
160x3x5-got it all haha! without cheating like last time..someone doing 145 next to me, felt good to be the one doing more weight for once...also bet a friend that I could bench 2 plates by march 15th, 1RM..I think thats a realistic goal
deadlifts(revisited) havent done them in a while
135x7-good to get back into it
205x5-felt good, tried normal grip..was slipping and rolling around a bit
265x5-most comfortable deadlift in a while, had to try hard for it..but grip didn't come undone like before...I had like a time limit to bring it back to the floor before haha
dips
2x8 w/ 50lb weight-friend was impressed on this, he said he can only do bw..yet he benches way more than me and has way bigger arms wtf?
abs
12x5 w/45lb plate was a tough one, arms were shaking a lot afterward
chins-for teh biceps
1x8
1x6
workout finished, felt really happy and tired afterward, can't wait to get a good nights sleep tonight and be sore again in the morning.
song of the day cuz I say so
9udNcAJbiNg
kbismadkool
01-21-2010, 06:24 PM
strong workout bro. the big 3 are progressing
good workout today, very tired now and have 8am classes tomorrow..diet was high in calories, very high.
had 2 western bacon cheeseburgers and panda, yum at least 2500 cals there
squat-
45x10
95x7
135x7
185x5
2453x5-5/5/5 thank the cardio bunny gods!
bench
45x20
95x7
135x3
160x3x5-5/5/5 bar speed good, pr on this without cheating
deadlifts(revisited)
135x7
205x5
265x5-this was the first time in a while that deadlifts were in range of my grip, hope to keep it that way
dips
2x8 w/ 50lb weight-got a comment from my friend, he can only do bw and he benches way more than me!!
abs
5x12 w/ 45lb weight, was harder than I thought it would be..going to a 50 or 55lb barbell next
chins
1x8 bw
1x5 bw
great wrokout prd on everything I wanted to today, now for some sleep
song of the day cuz I say so
9udNcAJbiNg
kbismadkool
01-22-2010, 03:45 AM
strong squatting bro!
strong squatting bro!
yeaa!
how do you get so many people to view your log? I only have 1 fan it seems haha
kbismadkool
01-22-2010, 05:13 PM
yeaa!
how do you get so many people to view your log? I only have 1 fan it seems haha
hahaa idk im subscribed to 50+ logs srs lol. so i guess what goes around comes around and we be party buds lmao
VTRunner
01-22-2010, 07:29 PM
I'll sub your log :)
Also, great gains on squats man! You've gone up like 80 pounds on them. Are you doing the whole GOMAD thing with rippetoes?
thanks guyz!!
yeah I drink a lot of milk, go through about 3 gallons a week, could do 4 no problem..I can't imagine doing 7!
just went shopping yesterday, got 3 gallons milk, 60 eggs, avacado, bannana, garlic, tomatoes, cucumber, beans, pasta, red peppers, bread, peanut butter, jelly, room mate hunts every weekend so I got an unlimited supply of meats haha
http://hphotos-snc3.fbcdn.net/hs170.snc3/19750_290473861319_590351319_4479166_7557866_n.jpg
my milk, friends cant understand how I eat so much and still be so small, i'm the smallest out of all my friends
partied hard last night, my head still hurts, got a text invite to a birthday party tonight from some girl lolol wonder if she's cute.
http://hphotos-snc3.fbcdn.net/hs196.snc3/20345_1301431049508_1042389114_30945632_299942_n.j pg
only evidence of last night, stains on shirt indicate chugging was going on..flip cup ftw..dunno why i blinked lol
anywho I have 4 hours to get some new jeans..this is what happened to mine last night, no idea
http://hphotos-snc3.fbcdn.net/hs190.snc3/19750_290492741319_590351319_4479252_7166281_n.jpg
gotta eat, shower and then go out an party..just drink less this time. and workout on Sunday.
Philip81193
01-23-2010, 08:56 PM
Haha sounds like a good night. Subbed in here man!
kbismadkool
01-24-2010, 08:28 AM
lmao, you blinking make you seemed so much more ****ed up
great workout today, did the bare minimum cuz I was pressed for time, someone wanted to meet me for lunch..got it done in 37 minutes, the workout.
squat-
45x10
95x7
135x7-easy
185x5-cake
250x3x5- had to work hard for this one, the extra days rest made it harder fo sho 5/5/5 decent speed on all.
press-
45x10
75x7-nice
95x3x5-breezed it out the first 2 sets, third was harder but good bar speed 5/5/5..moving up to 100lbs Friday.
powercleans
140x3x5-did it a bit different this time, felt the pump in arms, traps were swelled up in mirror..got all within reach.
didn't do any other supplementary work abs/pullups/chins..was in a hurry.
what I did do is what I read about, attempt to do more weight than you can handle and you muscles will sort of get a feel for it..I tried that with rows@140, could only bring it up to my thighs but well see if that helps them out...I plan to do the same with the bench@225 when I near it more..I bet a friend I could do that by march 15th 1rm.
okay that was my wonderful way to start the week a squat and powerclean PR.
also my good friend had a house party Fri. night and a representative from monster liked it so he gets free cases of monster if they take pictures of ppl drinking them..pretty cool huh? Also 10 ppl blacked out including me that night...we think someone was messing with the drinks.
2nd night was fun, went to another good friends of mine house party..baked a pecan pie for the house cuz I had no pitch LOL..arrived late about 12:30am when everyone was wasted, was funny how friendly everyone was saying hello to you..normally It would be just a 'whats up?'..never been sober when everyone else was drunk off their ass..overall a fun ass weekend, can't wait until the next one...just need to get myself talking to some people instead of hanging around the same group of friends, ya dig?
song of the day(inspirational huh?)
Jo2_s7J8-JA
kbismadkool
01-25-2010, 05:22 PM
as usual nice squats
VTRunner
01-25-2010, 06:55 PM
Sounds like you had a good weekend man. And yea, isn't it fun being around people who are drunk when you aren't. I don't drink, so I'm always the sober one at parties. I love it. It makes for some good lol's. Then you can always make fun of the people later about what they did that night :D
Also, nice squats man.
found an amazing starting strength log here:
http://forum.bodybuilding.com/showthread.php?t=118409981
the guy started in august and is now where I want to be in about 2 months from now...I noticed that he ate a lot, a lot more than him..If I want to gain 13lbs by march I need to start eating more..so from now on i'm posting my daily cals/nutrition in here as well...aiming for 4000 cals.
sofar
2 servings pasta? w/ garlic and lots of olive oil=
420cals..84g carbs..2g fat..14g protein
120g 14g fat
5 cups milk
750cals
40g fat
88g carbs
40g protein
1 orange..???
so far 1290 on my first meal..2710 to go by tonight
DominationStation
01-26-2010, 09:42 PM
hey man, just came across your log--good to see your making some good progress! i'm on SS as well, come by mine if you get a chance. sub'd
AMAZING workout!
Got 3600 cals in yesterday...about 2000cals deep right now..should of ate a larger breakfast...ill def get 4000 by days end though...also weighed myself at the end of the workout, 164lbs..up 2lbs yaa!!!
Squats
45x10-warmup
95x7-yup!
135x7-this is how we go
185x5-ATG
255x3x5-got all of them, not gonna lie though It was intense.5/5/5 PR
bench(woot!)
45x15
95x7-felt good
135x3-felt even better
165x3x5..got all of them, slow bar speed on the first 2 sets, but the second one I beasted it out..must be me getting the form down or something..i dunno. felt kinda bad for this girl two benches away, I think she got stuck nd no one helped her..I woulda for sure if I was on the next bench over. lulz..also PR
deadlifts-
135x7
185x5
225x3-my arms swelled up..I can dig!
275x5-at first I wasn't sure, but then I got them all, alternated grips a few times to keep grip from slipping..anyone use straps? just curious on what they do, see a few ppl with them...PR
dips..ooh lordy I love these, dunno when i'm gonna slow down either, 5lbs/workout easy
2x8 w/ 55lbs under mePR
chins-first time with weight, 10lbs
1x7 w/10lb
1x5 w/ 10lb
1x3 w/ 10lb PR
I'm gonna like these a lot from now on, work teh biceps and is a compound movement, plus who doesn't feel badass?? will do abs later in the week on Friday.
song of the day..its a punk day
Ra8VTlXVqUQ
VTRunner
01-27-2010, 02:53 PM
Nice workout man.
Also, c'mon man. You gotta help the biches in the gym when they need it! She would have been eternally grateful to you if you had helped her and probably would have sucked your cawk (ok, maybe not the last part, but you get my point;)) Shame shame for not getting up... shame shame:)
Edit: I think its funny that this was the 69th reply, lol;)
>.< I know!!..feels bad man...ah well their will be other times.
also just had panda, chow mein double orange chicken..1200 cals right there lol
3200 and their are still 5 hours left in the day, can I do it?
edit:done, got about 4300 cals..300 over but thats cool xD
k, onto pre vet club meeting, gonna be that dr.fitzgerald from animal planet there tonight, anyone ever see that show?
working out later today, just slept in kinda late and missed a lot of my classes oops!.brb gotta eat lots
kbismadkool
01-29-2010, 01:37 PM
working out later today, just slept in kinda late and missed a lot of my classes oops!.brb gotta eat lots
lol i missed a class today too
ate a crap ton of food haha, drunk munchies lol..also i'm terrible at bp, but people still want to be my partner..flip cup all the way for me..ah well, tonight should be fun...just cleaned up my pad..way better, just a few more things an it'l be the prefect man cave haha
great workout, was at night..odd ppl at night, don't like it as much as the daytime lol
squats-
45x10
115x7
135x7-lol i know
185x5-whoow
260x3x5-this was hard, form wasn't the best but I got it...dunno if it was the bad sleep I got or what.PR
press
45x50
75x5-good
85x1-warms
100x3x5-wow, got these pretty good, not too hard at all ya!!!
cleans-
145x5x3-felt a little bit heavier but It was good either way PR
rows
120x3x5-got all of them with decent form
abs
3x12 w/ 50lb barbell..felt good, someone moved the decline all the way to the other side of the gym, got some odd looks carrying it across the gym ah well, phuckem. I PR
and thats all she wrote, time to breakdance
w9a-LarV_0w
kbismadkool
01-30-2010, 03:52 PM
keep partying bro! nice squats
I'm working out on tue thur sat from now on..my mwf's are PACKED! with too much stuff to do.
well what a good workout this was, I took about 1/2 a week off due to me trying to get into a few more classes and such..now I'm at 18 credits..chemistry, physics, genetics, rangeland management and professional communication..phew what a workload..need to go shopping again, ran outta milk..srs
5 minute brisk walk
5 minute stretch
squat-
45x10
95x7-ya!
135x7
185x5-feels good
225x3x5-felt soo light, I wanted to do a 'reset' because at 255-260 my form was shoddy, knees were buckling in too much..my groin is definitely a weak link cuz the bar goes sooo slow when I keep knees in place..can't squat as much but I was eventually gonna get injured..should be back where I was next week though xD
bench-
45x12
95x7-easy
135x5-yea buddy
170x3x5-wow, so stoked that I got this 5/5/5 on everything..spotted someone that did 225x7..had them spot me on the last set, gotta say that really amped me up and got the final set xD PR
deadlift-
135x7
185x5
225x3
285x5-this was intense, grip was slipping so I switched it around a few times..felt greatPR
dips
2x8-60lbs beneath me..got some wtf stares, was cool..was the hardest set I have ever done though.gotta eat moar!PR
weighted chins
1x6 w/ 10lb weight
1x4 w/ 10lb weight
1x2 w/ 10lb weight
wasn't too pleased on these, maybe I need more rest..then again I haven't done them in a week..the pump was unreal tho!!!
Done w/ workout
had a pbj sandwhich with a buddy, and another one when walking to the library..
song of the day(this came out yesterday, this is my favorite track)
GzpEzFzQ5Dk
edit: not sure on cals..4 eggs, tomato, red pepper, onion=300 cals? 3pbj sandwiches=1290..2 taco bell 5 layer burritos-1008..1/2 packet pasta w/ 2tb olive oil=1000 cals
3598..not bad, need milk though..that would of put it over the top..or some oats..ah well shopping tomorrow
DominationStation
02-03-2010, 07:48 PM
those dips are just plain nasty man
kbismadkool
02-03-2010, 08:08 PM
nice bench! sick squats bro!
skipped a few days, but that's alright got back into It alright
stretch
squats
45x10
95x7
135x7
185x5
225x3x5-easy as pie, just wanted to ease into it.
press
45x10
85x4
100x3x5-first set was hard, 2nd set I blasted through it, 3rd set was a mix of the first lol
power cleans
145x5x3-got all of these pretty easily as well.
dips w/ 45lb weight
1x12
1x9
wanted to get back into these so I can do 65 on Wed
forgot to do rows, but w/e song of the day is pretty hilarious
A43JOxLa5MM
kbismadkool
02-08-2010, 09:21 PM
nice squats
solid pressing
good job on power cleans
VTRunner
02-10-2010, 06:08 AM
Lol! That song is amazing, IMAO. Also, nice job squatting 2 plates with ease
fahrenheitt
02-10-2010, 06:37 PM
Good workout man. Keep at it
Sweet workout, got wayy too high last night and got 12+ hours of sleep and missed 4 classes...damn! diet is somewhat lacking for the past few days, but not by much.
squat-favorite spot taken :( ah well.
45x10-warmup
95x7-stretch that groin
135x7-tried exploding upward
185x5-was fun..got this no problem
235x3x5-near perfect, didn't cheat and buckle knees in at all.
bench-failed, but still happy
45x12
95x7-no problem
135x5-yee haw
172.5x3x5-didn't get all of the reps 5/5/4..BUT I had it in me just idk messed up somehow..I'm gonna count it..also kinda odd doing bench with 2.5 more on one side haha/
PR
deadlift
135x7
185x5
225x3-wow these felt surprisingly easy
295x1x5-lol, these were awesome..really worked my back..grip nearly slipped again but I caught it..think I can do 3 plates by next Friday guys?PR
dips-srsly WTF?!
tried w/ 65lbs..got 2 reps
tried w/ 60lbs..got 2 reps
maybe cuz I did these a few days ago or I didn't wait enough after dead lifts, the gym was closing soon..will try with 60lbs on Monday and hope I don't have to deload.
chins-yea buddy!
1x8 w/ 10lb weight
1x5 w/ 10lb weight
1x4 w/ 10lb weight
insane pump, couldn't put my backpack on after I was done changing lol..think I might go to 15lbs until I get 16 reps.PR
All in all I'm pleased even though I messed up bench and dips somewhat, just went to a crew meeting and they have practices at 6AM on Monday and Wednesdays..oh ****!
song of the day, enjoyed this on my cold bike ride home
pd5HqNEfaUA
kbismadkool
02-11-2010, 07:12 AM
solid benching, its coming along!
good squats
fahrenheitt
02-11-2010, 08:25 AM
Nice benching.
thanks, gonna workout later tonight about 10pm or so...couldn't fall alseep until 6am this morning and I usually get up at 6:30am..0.o..gotta get a better sleep schedule, this is killing my class attendance.
sleep really is important my friends...got a terrible nights sleep and I felt it in the gym.
Squat-
45x10
95x7
135x10-
185x5
245x3x5-felt great deal heavier, form wasn't on par
press
45x10
85x3
105x3x5-glad I got this, really glad actually..form wasn't good though..gonna repeat with this weight until it becomes good then go up another 5lbs.pr
powercleans
150x5x3-these were equally hard, form wasn't the best starting out, but It got betterpr
abs
3x12 w/ 50lb weight-fun stuff..just as they were closing at 11:30pm
drank 1/8 gallon of milk, biked my ass to my friends house party and they had 4 kegs ready for my drinking..fun stuff as always..on the bike ride home I saw about 5 cops lulz, proceeded to fall asleep to zoolander alone..feels bad man
song of the day
4dPaQf0N1Xs
kbismadkool
02-14-2010, 07:48 AM
still strong squatting, great job on the press PR
DominationStation
02-14-2010, 08:03 AM
nice wkout--i'm goin for 105 this week too!
fahrenheitt
02-14-2010, 11:57 AM
Solid PRs bro
just re-watched pumping iron this weekend..super motivated for tomorrow's workout now!
My favorite scene was the squat session with Arnold and Eddie.
A6SJf1TcMks
lmao @ "Come on, lets get serious" i'm gonna say that to the next person I spot ahahha
Solid workout I'd say..got a good nights sleep finally and some food in me.
squat-
45x10
95x7
135x7
185x5
250x3x5-awesome, good form, went deep..was easier than expected.
bench-lulz were had
45x15
95x7
135x5
175x3x5 5/5/3..oh noes! Missed it on the last one..need a spotter, I was benching it up, my left side is stronger than my right for some reason and it went sideways and hit the rack..once that happened my balance was off and got stuck...luckily two people saw and they rushed over like I called 911, lulz I was just gonna roll it off my chest..glad they helped though...not sure what to do, try 175 next time or deload it?
deadlift
135x7-strong!
185x5
225x3-like a breeze
305x1x5-wow, this was brutal..but not as much as 295 was..I took a break between reps but got all of them! pr
dips
2x8 w/ 60lbs..was great, just right!
chins w/ 10lb weight
1x8
1x6
1x4
got a bit better at these, but they are still HARD!..got a nice pump thoughpr
overall i'm happy with my workout...even if I did take a long break, which I'm not sotked about.
song of the day, just makes me wanna dance no matter where I am!
bXWk-aInsow
DominationStation
02-17-2010, 04:58 PM
def just repeat the bench, resets generally aren't necessary unless u miss reps 3 straight wkouts. and wow, nice deads, and heavy ass dips--you doin full chest dips or tricep dips?
kbismadkool
02-17-2010, 05:20 PM
NICE deadlift PR, i say stick with bench 1 more time then go form there
Sounds like a plan with the bench..as for dips..I think triceps mostly, I put my arms at about shoulder width..so the middle of the dip station. I don't lean forward at all..feel it mostly in my tris.
Maybe I'll take a vid next time I do them.
also got 2.5lbs of pulled pork I made, soo good and planny of leftovers..all for $6!
DominationStation
02-17-2010, 07:56 PM
yeah, sounds like triceps dips to me--tricep dips have a more limited ROM most of the time and you don't lean foward, whereas chest dips you lean forward as much as possible and go until your upper arms are parallel. i mean, BW + 60 is still impressive for tri dips, but i thought you meant chest dips, i was gonna declare you a God lol.
chest dips: http://www.exrx.net/WeightExercises/PectoralSternal/WtChestDip.html
tricep dips: http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html
yeah, sounds like triceps dips to me--tricep dips have a more limited ROM most of the time and you don't lean foward, whereas chest dips you lean forward as much as possible and go until your upper arms are parallel. i mean, BW + 60 is still impressive for tri dips, but i thought you meant chest dips, i was gonna declare you a God lol.
chest dips: http://www.exrx.net/WeightExercises/PectoralSternal/WtChestDip.html
tricep dips: http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html
Ah I gotcha, maybe I'll mix it up a bit and hit my lower chest with some dips..see how I do lol
and thanks, I only see people do bw dips, their was one guy who was doing 2 45 plates 0.o
workout recap..you need your sleep..had a test earlier today and would up staying up till 4:30am studying for it..woke up at 7:30am and got to class just in time at 9:00am.
workout
squat-
45x10
95x7
135x7
185x5
225x3
255x3x5-wasn't too bad, but they were harder than they should have been
press
45x15
85x5
105x3x5-got all of these, was pretty difficult
cleans
150x5x3 5/5/2/3/2 just was out of gas on these.
entire workout I was just exhausted even before I stepped in, didn't feel amped up or excited like I usually do, each set was a drag..bad workout fellas...I'll make up for it Monday.
song of the day, this is where all current hip-hop beats come from..pretty cool history lesson huh?
AXFeEMf_NQY
kbismadkool
02-19-2010, 06:56 PM
i love your squat
i love your squat
haha yeah, its gettin back up there again!..hope I can reah my goal in time!
3 plates son!
took it easy tonight, but tomorrow I'm going to the f*ckin catalina wine mixer!!! Huge house party with formal attire, fat tire/sunshine kegs and yellowtail wine..over 150 fb confirmed..host says theirs gonna be a bouncer and a list at the door..haha I'm so stoked!!!
fahrenheitt
02-20-2010, 03:35 PM
THIS IS THE ****IN CATALINA WINE MIXER
love that movie
THIS IS THE ****IN CATALINA WINE MIXER
love that movie
oh it was so much fun.,,just had a burger with a fried egg and bacon on it..yummm hangover food.
kbismadkool
02-21-2010, 01:49 PM
oh it was so much fun.,,just had a burger with a fried egg and bacon on it..yummm hangover food.
lol glad to hear you enjoyed the party
dang guys, I'm getting lazy..staying up to 3-4am and sleeping past all my classes..this is no good!
k new rule, no laptop in my bed right before bed..cuz I just waste too much time on that...working out later today after classes, hope to make 2 prs today.
kbismadkool
02-24-2010, 12:01 PM
lol wtf go to class
DominationStation
02-24-2010, 04:30 PM
dang guys, I'm getting lazy..staying up to 3-4am and sleeping past all my classes..this is no good!
k new rule, no laptop in my bed right before bed..cuz I just waste too much time on that...working out later today after classes, hope to make 2 prs today.
i have the same problem--i always use my laptop in bed, but i still go to my classes haha (altho in fairness i'm in HS).
Yeah I know, I'm a dumb ass, went to my classes and then worked out after them at 5pm..just got finished 2 hrs later...this was my worst decision ever I was like http://2.bp.blogspot.com/_Y7WxJMGbDAg/SXn_J5SjaxI/AAAAAAAAAWM/rdyJT2oEI3o/s400/ffffuuu.jpg during the entire workout.
got there, crowded as fcuk, had to wait to stretch, wait for a squat rack
squats-
45x10
95x7
135x7-loaded 185 on and went to get a drink, put my student ID down on the floor in the rack..got back, ppl unloaded it and were doing rack pullshttp://2.bp.blogspot.com/_Y7WxJMGbDAg/SXn_J5SjaxI/AAAAAAAAAWM/rdyJT2oEI3o/s400/ffffuuu.jpg
got another one
185x5
225x3
255x3x5-hard ****, need to eat moar!!!
bench
45x10
95x7
135x5
175x3x5- got 5/5/ went to get a drink, when I get back some girl was benching with the barhttp://2.bp.blogspot.com/_Y7WxJMGbDAg/SXn_J5SjaxI/AAAAAAAAAWM/rdyJT2oEI3o/s400/ffffuuu.jpg
deadlift
135x7-was not happy, just wanted to get out of this hellish place
dips
2x8 w/ 55lb..
chins
1x9
1x2 w/ 10lb weight
workout sucked balls, but at least I'll be tired tonight and be able to get to sleep, and I actually kind of feel good now thanks to those endorphins..going to a pizza buffet tonight so i'm going to commit carbicide ala bruno
this is such a drrrty drop, can't stop listening to it
dzWDxjn_33w
kbismadkool
02-24-2010, 05:57 PM
lmao, alotta FUUUUUUUUUus, hope the workouts better next time man! go earlier! or whenever its empty. you better kill it next time!
btw i put up progress pics in my log :)
ya I usually go in between classes at noon when its the perfect amount of people, never have to wait for anything but their are enough people there to people watch with lol..i'll check out those pics, keepin up?
fahrenheitt
02-25-2010, 07:24 AM
you should have forced your penis in that girl's mouth
kbismadkool
02-25-2010, 07:32 AM
you should have forced your penis in that girl's mouth
lulz this. couldnt have hurt to try brah :D
bahahaha normally I would have, but I was so pissed off with myself and everything that day
Pretty good day/weekend so far, buddy had his birthday party last night which was fun. Irish car bombs 2 kegs and 2 bottles all gone..some bitchy girl got put in her place by my two future roomies and I played 8 rounds of beer pong..today I went to a friends house to help clip some buds and ended up working out and playing racket ball for an hour..fun game
squats-
45x15
95x7
135x7
185x5
225x1
260x3x5 5/5/5 pretty hard, leaned forward too much
press
45x10
85x5
110x3x5 5/5/4, pretty good I'd say, repeat on wed and clear it..its getting heavier lol
power cleans
150x5x3 5/5/5 Did work on these, was waaay easier than last week.
rows
125x3x5-these were a great deal easier than before xD
abs
3x12 w/ 50lb barbell..felt good, 4 sets on wed.
song of the day
0mnyBp4FzzI
not sure if I should party tonight or what?
kbismadkool
02-28-2010, 07:32 AM
nice squatting! you'll fix the leaning problem
you know you want to party
I partied, made some home made banana pancakes that were bomb..awkward morning beats a boring night 60% of the time, all the time.
got work to do now..planning on getting PR's tomorrow on everything.
kbismadkool
02-28-2010, 05:18 PM
I partied, made some home made banana pancakes that were bomb..awkward morning beats a boring night 60% of the time, all the time.
got work to do now..planning on getting PR's tomorrow on everything.
damn straight! i did too
hit it hard bro
hell yea mother ****er, hit it hard and pr'd like mad today.
squat-
45x10
95x7
135x7
185x5
225x1
265x3x5 5/5/5 yea!, first set was hard..other two were much better
Pr
bench(took a while to find a bench)
45x10
95x7
135x3
175x3x5 5/5/5 this was hard, but I'm glad I got it..really glad actually
Pr
deadlift
135x7
185x7
225x3
310x5-brutal! shins got bloodied up a bit and my grip almost gave out on the last rep but I locked it out in time before it did.xD
Pr
dips
2x8 w/ 65lbs-my tri's hated me
Pr
chins
1x8 w/ 15lbs
1x4 w/ 15lbs
1x3 w/ 15lbs
and so did my bi's
Pr
song of the day from the best series of all time! Metal gear. been playing this for the past few days..anyone got a ps3 add me.
_k3n5me4Rns
kbismadkool
03-01-2010, 08:01 PM
wow man, great ****ing job today. you did real good on everything, im proud man srs
xKyle10
03-02-2010, 11:09 AM
subbed, great PRs and progress man keep it up
fahrenheitt
03-02-2010, 02:54 PM
great lifting man, keep at it.
alright workout today, not as awesome as Monday's..room mate finished my milk..I was pissed...didn't get as many cals in..couldn't fall asleep until 4am..regaining normal sleep/workout routine on Friday..I'm sure I'll do much better then.
squat-
45x10
95x7
135x7
185x5
225x3
265x3x5-these were really hard almost failed a few times..might be time for a deload soon
press-
45x10
65x5
85x3
110x3x5-got all this time 5/5/5..wasn't pleased with form..gonna redo weights on MonPR
cleans
155x1-could only get 1 rep up for some reason..odd
150x5x3-revisited last weeks weight
forgot to do rows
abs 50lb barbell was taken, used 45lb plate
5x12 w/ 45lb plate
song of the day, I thought It was pretty sweet.
79ARf9X6IoM
kbismadkool
03-03-2010, 09:49 PM
still sick squatting
DominationStation
03-03-2010, 10:02 PM
toldya you'd get the press! and i bet we have diff personal rules regarding form, do you allow yourself to lean back pretty far/early (if at all)? i try not to go TOO early, but i think it's fine to allow yourself to lean back somewhat, as long as you don't hurt your back or turn it into a chest movement...but that's all opinion, i suppose, which is why i don't really repeat press weight for "form" very often, unless i accidentally/instinctively incorporate legs to get the weight up.
rant long enuff for ya?
btw, you better beat yo roomate's ass and post some pics ;).
VTRunner
03-04-2010, 09:38 AM
I'm so glad my roommate doesn't pull that s***. If he did, he would not do it a second time if you know what I mean;). Especially if he touched my milk.
Strong squats nonetheless though:)
I try not to lean back at all during the press, pulled a muscle close to a year ago doing squats and never ever want to be injured like that again..terrible feeling.
also my room mate bought me a gallon of milk today no cost...already finished half of it in less than a day...lulz..
thanks for the squat compliments, going for 270 tomorrow and a 315 dead lift, aww yea!!
Also got a genetics test I'm gonna ace..and a super hero party for two girls turning 20..what should I be?
1. batman?
2. underwear man?
3. quail man?
4. Edward 40 hands?
5. Other..ideas would be boss
so stoked for tomorrow already, think I'll go to bed early so it comes sooner haha
xKyle10
03-04-2010, 10:05 PM
still sick squatting
this good job man
kbismadkool
03-05-2010, 03:58 AM
Also got a genetics test I'm gonna ace..and a super hero party for two girls turning 20..what should I be?
1. batman?
2. underwear man?
3. quail man?
4. Edward 40 hands?
5. Other..ideas would be boss
so stoked for tomorrow already, think I'll go to bed early so it comes sooner haha
lmao im not sure
def not edward 40 hands...i just do that to drink...not to walk around with all night lol
lmao im not sure
def not edward 40 hands...i just do that to drink...not to walk around with all night lol
good point, I'm leaning towards batman
DanielBeauchamp
03-05-2010, 09:34 AM
Subbed. Good luck.
today is just awesome, was up studying for a quiz in rangeland management and a genetics exam till 3..woke up 7:30am refreshed as a beaver..killed it on both and killed it in the gym.
squat-
45x10
95x7
135x7x2
185x5
225x3x5-worked on good form here, 3hrs of sleep was going to get me in trouble@270 lulz
bench
45x10
95x7
135x5
175x3x5 5/5/5 form was great, didn't fall apart like last time I was cheating hardcorexD
deadlift
135x7
185x5
225x4
275x1
315x5x1-holy **** so happy I got this..was a long time coming..three plates! got all of them with great form as well!PR
dips
2x8 w/ 65lbs-yeah got it, tad easier than last time..went deeper, more ROM
chins
1x8 w/ 15lbs
1x4 w/ 15lbs
1x3 w/ 15lbs
then I did bw chinsx4 until my grip couldn't hold me any longer lol, I slipped off and felt awesome for the rest of the day.
superhero party tonight, i've got my batman costume haha, will post pics
song of the day, gets interesting at 1:45
sx956_8MJa8
kbismadkool
03-05-2010, 05:24 PM
far.......im proud of you man, youve been doing work and hitting some nice prs lately. great job
VTRunner
03-05-2010, 05:34 PM
Great workout man. 3 plate deadlift is impressive. Especially on 3 hours sleep, lol. Have a great time at the party tonight:)
xKyle10
03-05-2010, 06:22 PM
great job on everything.
haha thanks guys..got crew practice tomorrow at 5:15AM..better get my sleep in early..bed time=8:30pm :(...at least It will get me up early..I'll let ya guys know how it is.
well I woke up 40 minutes earlier than needed, so I went back to sleep so I could dream..but then woke up again too late :(..missed practice, will go wed though..its later at 5:30pm.
workout was awesome
squat-
45x10
95x7
135x7
185x5
245x3x5-feels good man
press-
45x10
65x5
85x5
110x3x5-brought the weight down to my clavicles, great form.moderate difficulty 5/5/5
cleans
155x5x3-stoked that I got this, its more technique than anything..on the 4th and 5th rep when I was unsure I just thought..come on kb and them want you to do this! srs
PR
rows
130x3x5-felt good to do these, nice back pump
PR
abs
4x12- w/ 50lb weight..finally wasn't taken this time
PR
song of the day= people under the stairs-San Francisco Knights..dopppe
LFYR4XI9Itw
xKyle10
03-08-2010, 04:48 PM
nice PRs
kbismadkool
03-08-2010, 07:10 PM
nice squats! good job on press!
mirin prs all around today
pretty good workout considering the amount of sleep I had. Woke up at 4:30am made breakfast, biked 3 miles for the meeting spot for crew..was on-time which meant late..decided to go mountain biking before class instead.
biked up in the foothills and saw the sunrise
http://lh3.ggpht.com/_GSOWXxgrr2A/S5hlWamRS3I/AAAAAAAADr4/e6IDdJK3Rtc/s640/DSCN0807.JPG
also saw the reservoir where we would normally row iced over...lol dunno what I was doing really haha.
http://lh6.ggpht.com/_GSOWXxgrr2A/S5hlJlFDsbI/AAAAAAAADrU/3FCBFE1pUms/s640/DSCN0815.JPG
lost my ID somewhere along the way, so I need to get a new one of that :/ but overall a kickass morning/day so far.
http://lh3.ggpht.com/_GSOWXxgrr2A/S5hln_TbIeI/AAAAAAAADr8/g_1rMp6y0VI/s640/DSCN0814.JPG
its somewhere there lol
squats-
45x10
95x7
135x7
185x5
225x3x5-lol
bench-
45x10
95x7
135x5
180x3x5- 5/5/5..struggled the last 2 reps pretty hardcore I guess, someone rushed over to spot me..I didn't need them :) people were eyed me as I re-racked the weights.felt good man.
deads
135x7
205x5
225x3
275x1
315x5 tried to get it but could only get 4..grip kept slipping as I tried the last reps. :/
dips
2x8 w/ 70lbs got 8 the first time, 2nd time could only get 2..reset to 65 me thinks.
chins
1x6
1x3
1x3
1x2
1x1
all w/ 20lb weight, was tough..wanted to suprise my system on wed..then try again mon..lets see if it works
and thats been my day so far..physics then chem and 3 meetings and i'm done. gonna be tired tonight xD
kbismadkool
03-10-2010, 12:59 PM
strong bench :)
VTRunner
03-10-2010, 03:55 PM
Nice workout man! You should have started yelling at the guy who tried to help you and then just walked away without taking the weights off. Gym bunnies love jerksX10.
...Lolwut:p
Nice workout man! You should have started yelling at the guy who tried to help you and then just walked away without taking the weights off. Gym bunnies love jerksX10.
...Lolwut:p
ahahha, nah I said thanks for the spot and gave a thumbs up as I left..beta? yeah..feels bad man..
stoked I got the bench, wasn't expecting that one!
time to ptfo
decent workout today, was at a buddies house...we went shopping and made a deep dish pizza..it was 5.3lbs total..2lbs dough, 1lb meatballs, 1lbb spicy sausage, 1lb cheese, 1 large onion and some sauce..mmmm
squat-
45x10
95x7
135x5
185x3x7
press
45x10
95x4
115x3x5 5/5/4, surprised I got this far
cleans
155x5x3
rows
135x3x5-PR, was easier with the proper grip
did the px90 ab workout with my friend...was tough...also went to his place for spring break...gonna have some fun, will post pics. xD
kbismadkool
03-12-2010, 08:31 PM
nice workout....in4 drunken pics :cool:
VTRunner
03-13-2010, 10:55 AM
5.3 pounds?!? Did you two eat the whole thing? That would be epic:D
I ate 25% of it, also today me and my buddy ordered a 40" pie and tried to finish it all, got about 2/3s of it done..i am dissapoint...but we played credit card roulette and the waitress picked my buddies haha.
went to 'the beach' at a-basin and am either building a bar tomorrow for the house next year or going sledding in vail..what should we do guys?
taking a break today, going back to campus and the gym on wed. Me and my roomie are building a bar for next years house, stoked..pics so far
http://picasaweb.google.com/Far3100/SB_barbuild#5448654055453200546
plan on finishing it tomorrow.
kbismadkool
03-16-2010, 09:18 AM
thats pretty sweet, hope the bars good
DominationStation
03-16-2010, 07:11 PM
nice idea man--what year are you?
Bar is finished, can't wait to see it in action later this year/next year. I'm a sophomore this year. Had a good break, rec center was closed but I'm watching my buddies dog for a few days and he's got a workout room at his house.
cool dog!
http://lh4.ggpht.com/_GSOWXxgrr2A/S6GJgbq1t-I/AAAAAAAADzo/a-o0N0mmzV8/s640/DSCN0884.JPG
squats
135x7
135x10
135x20- I did it for the lulz
185x3x5-FUN!
bench-
95x7
35lb dumbellsx15-too easy, was the heaviest available.
135x7
135x10
155x3x7-was awesome!!!!!! went for volume
deadlifts
155x20-forearms were ON FIRE!
chins
2x5 bw
da bar
http://lh5.ggpht.com/_GSOWXxgrr2A/S6GJl1XATPI/AAAAAAAADzw/3OsWYih7XTo/s640/DSCN0887.JPG
kbismadkool
03-18-2010, 09:11 PM
awesome looking dog, great job on the bar bro!
First workout after spring break, new wing on the rec opened..its SICK! Huge rock climbing wall, a bouldering area, open entryway, group classrooms for yoga, biking etc, new weight room, pool and spa re-opened..can't wait to see it this fall 100% complete.
squats-
45c10
95x7
135x7
185x5
225x3x5-pretty good, tougher after taking a break from the heavier weights. 5/5/5
press-
45x10
65x8
85x5
95x3
115x3x5- 5/5/5 woot woot, got it wasn't easy though..gonna repeat 1x for form
PR
cleans
155x5x3- couldn't get it last time, but this time it was cake xD
PR
rows
135x3x5-fun!
PR
abs
3x12 w/ 50lb weight-was tough but it'll get easier Friday
song of the day, had this stuck in my head the past few days.
0rvrRx-3eUE
kbismadkool
03-22-2010, 06:22 PM
great job on all those PRs
good song
DominationStation
03-22-2010, 06:35 PM
nice job man, hope your break was good...and i hope what happened to me on the press doesn't happen to you! i had gotten 115 on my second repeat (so third time), so today i went for 120...i got 8 total reps lol (4, 2, 2). hopefully it was just a bad day...i'm sure you'll blow right through it!
fahrenheitt
03-22-2010, 07:44 PM
nice cleans broo
DanielBeauchamp
03-22-2010, 07:53 PM
Nice Squatting, bro. Are all of those ATG?
yes all my squats are atg
good day today, wasn't lazy, went to all my classes dressed up real classy like. worked out at 12 and again at 5:30..more on that later.
squat-ATG
45x10
95x7
135x7
185x5
235x3x5-got them all, felt good going all the way down while other people were 1/4 squatting.
bench
45x13
95x7
135x5
155x3
175x3x5-got all of them fairly easy, ripped some nasty tbell azz and had to walk away after sets lulz
deadlifts
135x7
185x7
225x5
275x3
295x5-wasn't too bad, just right I would say..two other people were pulling 4 plates though..first time I saw that in the gym.
dips
2x8 w/ 65lbs..someone told me how to wear the dip belt 'better' much better, less swinging.
chins-wtf no chinup bar, only those angled pullup bars and such I used one palms facing my face while up..not the same as good ol' chins though :-C
1x7
1x6
1x4
w/ 20lb weight.
was tired, had some lunch, went to classes.
5:30-went on a 7 mile run at a 7:50 mile pace, finished in 55 minutes, first time I ran since october..my calves are dead sore..and my quads are feeling sore as well...feels good man, don't have class till 12 tomorrow..sleeping in for the win!
song of the day, good morning/wakeup song..k gotta watch some entourage now!
dp4339EbVn8
kbismadkool
03-24-2010, 08:22 PM
bro you're seriously impressing me lately, your doing great on this program.
tips for the dip belt? first time using it tomorrow lol
bro you're seriously impressing me lately, your doing great on this program.
tips for the dip belt? first time using it tomorrow lol
your gonna love dips! at least I do..some pointers,
1. don't sacrifice ROM for weight.
2. Go down far enough but not too far so it uncomfortable, flexibility differs between everyone.
3. don't get caught up with grip width or the angle to lean forward, find what works and stick with it.
hope that helps haha, good luck..I wanna see what ya think of them
kbismadkool
03-24-2010, 08:35 PM
your gonna love dips! at least I do..some pointers,
1. don't sacrifice ROM for weight.
2. Go down far enough but not too far so it uncomfortable, flexibility differs between everyone.
3. don't get caught up with grip width or the angle to lean forward, find what works and stick with it.
hope that helps haha, good luck..I wanna see what ya think of them
lol thanks bro! i did BW dips the past 2 times (full ROM) and i liked it, hopefully i can do some decent weight.
lol thanks bro! i did BW dips the past 2 times (full ROM) and i liked it, hopefully i can do some decent weight.
trust me, feel waaaaay better with some weight under you..I started at 10lbs or so and went up 5lbs each time..now I'm at 65lbs..hope to reach 95lbs be semester's end.
VTRunner
03-25-2010, 05:33 PM
Havn't stopped in in a while man. See you've been doing work. Nice squatting!
Also, new gym sounds sick. One of our gyms is getting a new wing too. Can't wait to see the improvements next year:)
yeah I hate the feeling of getting back into the gym and redoing lower weights..only way not to do that is to keep at it!
Went on a 7.5 mile run today total time about 45 minutes..was a nice run up out of town and along the cache la poudre river..which means in french place to stash gunpowder in lose terms lol.
finished strong and collapsed in the snow for a few minutes, feels so good..came home to some cooked bratwurst and potatoes..delicous..tomorrow is chuck roast!! mmmm
kbismadkool
03-25-2010, 07:05 PM
7.5 miles!??!?! youre crazy
7.5 miles!??!?! youre crazy
gonna run this soon son!
http://www.horsetoothhalfmarathon.com/
gonna be a beautiful run, i'll take some pics of it!
this first hill is gonna be a bitch though
http://www.horsetoothhalfmarathon.com/PDF/HHM_final%20profile.pdf
ilkhom
03-25-2010, 07:16 PM
nice
kbismadkool
03-25-2010, 08:34 PM
you are crazy
DominationStation
03-25-2010, 08:43 PM
nice run man, are you a runner/were you in HS?
nice run man, are you a runner/were you in HS?
yea I ran winter/spring track in hs...did the 600 meter indoors and 800 meter out.
I like the weightlifting/running combo...feeling real good
DominationStation
03-25-2010, 09:00 PM
yea I ran winter/spring track in hs...did the 600 meter indoors and 800 meter out.
I like the weightlifting/running combo...feeling real good
it's dayum healthy too...i'm doin track for the first time this year, i decided to do throwing :) fun stuff haha
got **** for sleep and running took ALOT out of me..gonna only run on non-weight training days from now on.
squats
45x10
95x7
135x7
185x5
245x5-ouch, no!
225x3x5-even this was a struggle
press
45x10
65x7
85x5
95x3
115x3x5 5/5/3..hmmmm
cleans
135x3x5- 5/5/5..calves were killing me
rows
140x3x5-yayyyyyy!!!!!PR
done, went on a 3 mile run today around campus...tomorrow is a rest day..THANK GOD!!!
start back up on Sunday.
song of the day, this bring back memories for anyone else? haha
xlyxVk4tXgs
decent workout, stressed about 2 exams later this week..chemistry and genetics.
squat-
45x10
95x7
135x7
185x7
225x5
235x3x5-whoomp there it is!
bench
45x10
95x7
135x5
155x5
180x3x5-this was the redeeming quality of this workout. whoomp there it is!
deads
135x7
185x7
225x5
275x3
315x2-grip fail!
305x1- grip fail! wtf!!!! whoomp there it is!
dips
2x8 w/ 65lbs was harder than last time..???? whoomp there it is!
chins
1x4
1x3
1x2 w/ 25lb weight whoomp there it is!
song..gotta study now!! running tomorrow!!
1V6T0lJc3dU
kbismadkool
03-29-2010, 06:46 PM
strong bench,deads,dips and chins. GOOD ****ING **** :D
VTRunner
03-30-2010, 10:44 AM
That was a great workout man! Doesn't it feel good when everything goes right:)
Also, thanks for the elementary school flashback with the song:D
Ran 11 miles today in 1 hour and 30 minutes..**** wasn't easy fellas but they people I were running with applauded me on how I kept a steady pace, not slowing down...I think a realistic goal for the half marathon would be sub 2 hours. The event is April 18th, so a few more weeks of training xD
also first time running shirtless, gotta get my bronze on!
this song kept me going, also watch this movie soon!
6fRRnrevc8M
DominationStation
03-30-2010, 09:00 PM
dear god man, that's impressive on its own, much less in combination with SS and it's accompanying squats, lol. and a half-marathon is only like 2.2 more miles, you could jog (or essentially power walk) the last 2.2 at a 14/15 min pace and STILL finish under 2 hours ;).
was up late studying, then I couldn't shut my mind off and was up until 4:30, woke up at 7:10am..I am tired and got a chem test to take in 2 hours. Calves are very sore, but also my knee joints are kinda sore to..I don't like that.
squats
45x10
95x7
135x7
185x5
225x5-lol can't do any more
press
45x10
85x7
115x3x5 5/5/5 moving to 120 on Mon.
cleans
135x0-nope not gonna happen
rows
140x3x5-zing!
workout done, looking forward to some quality sleep tonight.
kbismadkool
03-31-2010, 04:53 PM
holy **** 11 miles...you sir are crazy :)
holy **** 11 miles...you sir are crazy :)
that's what everyone has been telling me..I'll take it!
VTRunner
04-01-2010, 06:07 PM
I feel you on the no sleep thing... Sucks man. Tonight I'll be getting about 4 hours again. Workout tomorrow morning will be interesting, lol:)
Nice push presses nonetheless!
Went to bed at 5 this morning, got up at 8..interesting day.
squats
normal warmup
did 225x3x5 and it was quite difficult.
bench normal warmup
185x4 lol got stuck
175x3x5-thats more like it
deadlifts 225x5
thats about it nothing impressive, but my mind was on my rangeland quiz and genetics test today..am however going for a run later today..we'll see how that goes.
ok, off to people watch on campus before physics..peace
kbismadkool
04-02-2010, 03:15 PM
lol solid workout on 3 hours of sleep
Happy Easter guys! Went for a 4 miler today, sunny and warm..I like it!
Went to a sweet themed party..Cowboy and Indians..of course all the dudes went as cowboys, but not me..I went all out, even gave myself a mow hawk and some war paint..it was SWEET..and how I have short hair for the warmer weather xD
http://hphotos-snc3.fbcdn.net/hs365.snc3/23544_406611796319_590351319_4993588_7983186_n.jpg
kbismadkool
04-04-2010, 02:06 PM
happy easter! nice mohawk lol
VTRunner
04-05-2010, 06:19 PM
Sucks about the no sleep man. At least you still got to the gym.
Also, nice costume, lol:D
haha thanks! Better workout today, need to go shopping in a few days been eating less lately.
squats
45x10
95x7
135x7
185x5
225x3x5- 5/5/5 went lower than ever and held it at the bottom, felt great.
press
45x7
65x5
85x5
120x2-didn't warmup enough..doh
95x5-
115x5
105x3x5-must have been an off day, ohwells..still felt great
cleans
135x3
145x5x3-woot!
rows
145x3x5-sweet! PR for sure
abs
3x12 w/ 50lb barbell-havent done these in a while..good to be back
running tomorrow!
kbismadkool
04-06-2010, 08:54 AM
gj on going lower on squats
you'll come back and kill it on presses next time
I'm sure I'll do fine, just need my nutrition in check. Gonna be on a 'cut' diet, high protein lots of fruits and veggies..mmm
Today we did intervals, got a group of about 5 guys training for either the marathon on April 18th or the marathon on May 9th.
did 1 mile jog warmup
1 800m@3:14
400m cool down
800m @3:22
400m cool down
800m@3:24
400m cool down
400m@:79
200m cool down
400m@:84
200m cool down
1 mile jog cool down
felt good guys, especially with a group if people makes it that much better.
xKyle10
04-06-2010, 06:57 PM
strong mohawk you had there lol reminds me of when my buddy had one of those like that and looked like a baby bird lulz
good PRs man keep it up
Great workout today fellas, A little sore from running but not too bad at all..focusing on technique for a while instead of the numbers..more determined about the half marathon coming up.
squat
45x7
95x7
135x7
185x5
225x3x5-felt good
bench
45x10
95x7
135x5
155x3
180x3x5- did 5/5, wasn't happy with form, was cheating myself.
135x10-yay!
dead
135x7
185x5
225x3
295x5-felt juuust right :)
dips
2x8 w/ 55lb weight, not too bad..went more ROM
chins
1x4 bw
1x4 10lb weight
2x4 w/ 25lb weight..this is too much fun!
nice 'body tired' today feeling going on, I dig it..k got chem class to go then over to a pretty lady's house to go sttuuuddddyyyy..lata playas!
song of the day, lol wut?
UxwLQmPHkT8
Didn't go running today, went to the new climbing and Bouldering wall/wing..it was a blast! First time ever doing it and I did pretty good..forearms and hands are sure gonna be sore.:)
Uno_Highlander
04-09-2010, 10:12 AM
Fort Collins CSU?
Ya, this place is fun..weather is getting nice now!
squats
45x10
95x7
135x7
185x3x5-need food
press
115x3x5 push presses
cleans
135x3x5
rows
135x3x5
good workout, went for a 4 mile run later that day and yakked..gonna go for an 11 mile run tomorrow.
VTRunner
04-10-2010, 06:37 PM
Running's looking strong man! Nice interval training. How long until the half-marathon?
half-marathon is next Sunday the 18th! The race ends at new Belgium brewery, its gonna be a blast.
Ran 11.4 miles today in 2 hours..fuk ya!
http://lh5.ggpht.com/_GSOWXxgrr2A/S8KQHInq0fI/AAAAAAAAD1w/wFZkZS9cutw/s800/41110%20run.JPG
VTRunner
04-12-2010, 05:51 PM
Looks awesome. Be sure to kick @ss for me/take pics. Bet it will be a beautiful route.
Is it a morning race? Those are the best:)
haha will do! Its an AM race, starts at 8:30am!
tried working out today but just wasn't feeling it at night..running tomorrow however!
First decent weights workout in a while lol
squats-
45x10
95x7
135x7
185x5
225x3x5-this was hard..not okay!
bench
45x10
95x7
135x5
155x1
175x3x5-perfect weight, not too easy nor hard
deadlift
135x7
185x5
225x3
295x5x1-just swell!
dips
1x8-bw
1x8 w/25lb
2x8-55lbs ? forget exact #
chiins
1x8-bw
3x4 w/ 25lb weight..surprised even myself lol PR
almost Friday guys! Got a physics midterm tomorrow I'll be studying for alll day, gonna get a good nights sleep for once in a long time tonight..peace!
song of the day, enjoy!
xR9ZFL1okUg
VTRunner
04-15-2010, 07:47 AM
Good luck on the Physics midterm today!... If you haven't already taken it. Nice deadlift man! It looks like you've been stuck on 225 for squats for a while though. Thats what happens to me when I increase my running or I'm training for a race. I wish I could make progress on my leg endurance and strength at the same time. I'll try to this summer:)
How did your run go on the 13th?
Good luck on the Physics midterm today!... If you haven't already taken it. Nice deadlift man! It looks like you've been stuck on 225 for squats for a while though. Thats what happens to me when I increase my running or I'm training for a race. I wish I could make progress on my leg endurance and strength at the same time. I'll try to this summer:)
How did your run go on the 13th?
didn't go was studying for physics, as for today as well..it was hard a FAK!!!
Tomorrow I'm doing weights and running..gotta pick up my race packet
sat I'm gonna bike the course to get a feel for it,
sunday=RUN IT!!! STOKED!
DominationStation
04-15-2010, 08:53 PM
didn't go was studying for physics, as for today as well..it was hard a FAK!!!
Tomorrow I'm doing weights and running..gotta pick up my race packet
sat I'm gonna bike the course to get a feel for it,
sunday=RUN IT!!! STOKED!
i'm sure you did fine on the physics man. and good luck, i'm sure you and your new-found SS strength are going to wreck all those skinny bastards in the race ;).
I bombed physics, wtf!?! Been resting the past few days in preparation for the race..gonna be a boring weekend but a good break indeed.
gonna eat a bowl of pasta tonight to carb load up xD
gotta get up early and get there by 8 xD
I bombed physics, wtf!?! Been resting the past few days in preparation for the race..gonna be a boring weekend but a good break indeed.
gonna eat a bowl of pasta tonight to carb load up xD
gotta get up early and get there by 8 xD
ran the race late, got kicked out cuz I didn't have a bib..got it then finished it 'officially'..went discing, at some bomb food and no i'm back home kinda drunk and ready to pass tha fuk out..peaec!
soo sore today, but I slept really well! Did a upper body workout, lower body is gonna take a weeklong rest haha
bench
95x7
135x5
175x5-energy is much depleted..harder than last time
155x3x5-yaa
shoulders
45x10
95x3x5
dips
2x8 bw
2x8 w/25lb weight
1x8 chins
1x10 bicep curl, 60lbs
decent workout to make me not feel lazy..gonna step it up in a few weeks after finals are over and go on a huge summer bulk to 200lbs. xD
VTRunner
04-21-2010, 04:39 PM
What was your time in the race. I couldn't understand your drunken typing above, lol.
And yea, you're going to feel depleted for a couple of days after a maximal effort like that. Just the way it works. Nothing you can do. Still strong benching though:)
well if I ran it normally I would have gotten sub 2 hours, but I was about 1/2 hour late to it, wasn't able to pick up my race packet and got kicked out 50m form the finish line for that..got something to eat and hung out at the finish line..got my bib officially, then got back in the race to 'officially' finish and hour hour later..2:49 was my 'time' lol
workout today was much better, got some good sleep in
bench
45x10
95x7
135x5
165x3x5-much easier than 155 on mon.
135x10x2-lol went to failure
shoulder press
45x10
95x5
105x3x5-perfect weight
cleans
135x5x3-easy, good to get the form back in though
rows
135x3x5-also easy
tried some chins afterward until my grip fell off
8,6,3,3,3 what was that 5min chinup challenge I've seen around?
anyway good day, chem test was going well until I ran outta time :( had to guess on 3-4 question..not ok with that..got a genetics test next week to look forward to and I gotta find a job for the summer soon..lots to do!
H9otm9rgkNY
DominationStation
04-22-2010, 07:55 PM
so, are you running an SS hybrid now? or just kind of programming as you go?
so, are you running an SS hybrid now? or just kind of programming as you go?
I'm letting my lower body rest for a week, on Monday I'll be back on SS..do that for a month or so to get my #'s up and then go on an 8 week bulk, looking for more mass than strength..but still gonna do all the compound lifts. xD
DominationStation
04-22-2010, 08:44 PM
I'm letting my lower body rest for a week, on Monday I'll be back on SS..do that for a month or so to get my #'s up and then go on an 8 week bulk, looking for more mass than strength..but still gonna do all the compound lifts. xD
maybe try ironwake/faitaccompli's split or the one i just started (they're pretty similar) if you're looking for mass--you can always adjust reps/volume and stuff. altho, those are more of maintaining/cutting routines, b/c they have more isolations and stuff, but i bet they'd still work well on bulks. the reason i feel this way (and why i like the split) is b/c it keeps the compounds heavy (3 x 5 on deads/bench/squats and i'm using 3 x 3 for cleans on leg day b/c i love cleans), but still allows you to do more bodypart-specific work.
but something like texas method or madcow's, or what you posted would work as well. altho i'm somewhat confused by the second link (the first seems to be very similar to SS).
Ive got some time to ponder it, I just wanna get size on and still do the fun compund lifts..was thinking maybe German volume training? I hear that's intense!
Its pouring out, love that sound but hate biking in it! last day of 'hybrid' SS until I got back to it straight. feeling good and strong!
bench
45x15
95x8
135x5
155x3
175x3x5-yippee! gonna increase by 5lbs now
press
45x10
95x3
110x3x5-was a hard one but I got it with good form
chins
1x8 bw
1x4 w/ 10lb
1x4
1x4 w/ 25lbs-arms were happy :)
what should I do this weekend? I feel like dancin' up a storm
bBaliR0YDyg
Skipped a few days, but gonna be back in the gym tomorrow..
squat we will see how I feel with #s
bench going for 180
deadlift going for 295
dips gonna do 55lbs
chins 25lb weight as many as I can
Skipped a few days, but gonna be back in the gym tomorrow..
squat we will see how I feel with #s
bench going for 180
deadlift going for 295
dips gonna do 55lbs
chins 25lb weight as many as I can
did work today! Got an interview tomorrow for a large bioresearch company, gonna bike to an animal hospital tomorrow morning, they need a vet assistant..also gonna call someone who needs part time cow milkers for early mornings..either way I'm gonna have a job set up by next week..onto workout
squat
45x10
95x7
135x7
185x5
205x3x5-this was petty hard, but I kept good form and am moving up in weight
bench
45x10
95x7
135x5
155x3
175x3x5- 5/5/5..was gonna do 180, glad I didn't wouldn't of gotten it..this was perfect
dead lifts
135x7
185x5
225x3
295x5-this was nice and good, gonna move up to 305 monday.
dips
1x8 bw
2x8 w/ 55lbs-good weight
chins
1x8 bw
4x4 w/ 25lb weight-like that feeling where you think you 'broke' something in your arms after your done xD
later that day went climbing with a friend, he taught me how to belay and tie the knots..then I went climbing first..gotta have good friends because knowing your 80 feet in the air and your friend has got your back. forearms are sure gonna be sore..best part was after I got a pass to the dorms..polished off 6 plates of pizza, burgers and spicy chicken sandwiches while watching the nuggets game..feels good man
song of the day!
2NmygFf1_ik
kbismadkool
04-29-2010, 09:58 AM
good luck with the interview far!
nice deads
you're back! Thanks..they are letting me know next week..as are a few other jobs I've applied for. Watched the blindside last night..if you haven't already seen it, GO SEE IT!
was super sore today, feels good man
squats-
45x10
95x7
135x7
185x5
215x3x5-good work son
press
45x10
95x5
115x3x5- got 5/4 strict, the rest 5 were push press..gotta take it down to 110 then go up slower..either way good workout.
cleans
145x5x3-great form on there, felt good to make an angry face and thow that weight up :)
rows
145x5x3-haha they caught up to my cleans..nice back/arm pump though
went to lunch with a friend, got a comment that I'm looking good and more 'beefy' feels good man..what should I do tonight? Watch a movie and sleep lots or go rage?
can't find a song of the day haha
VTRunner
04-30-2010, 05:42 PM
Nice job on everything man. My last reps on military usually always turns into a push press, lol.
3 Questions:
1.) Is your friend that made the comment a girl?
2.) Is she hot?
3.) You gonna tap that brah? lol
If you have somewhere to go then go out. I could go to my friends friend's birthday party, but I have to do some work:(. Oh well, next weekend will be fun:)
Nice job on everything man. My last reps on military usually always turns into a push press, lol.
3 Questions:
1.) Is your friend that made the comment a girl?
2.) Is she hot?
3.) You gonna tap that brah? lol
If you have somewhere to go then go out. I could go to my friends friend's birthday party, but I have to do some work:(. Oh well, next weekend will be fun:)
Sadly no, was my room mate freshmen year..said I wasn't the Frank he met 2 years ago. lulz..and i'm just gonna stay in tonight..watching Up! and Taxi driver..gonna start studying for finals tomorrow, got my first one in 10 days.
skipped Monday's workout, Wednesdays was decent..didn't get the best sleep due to final studying...I'll gain it back after finals are over :)
squat-215x3x5
bench- did 175x3, then 155x3x5
deadlift 295x5
dips 2x8 w/55lbs
chins did it for 5 minutes as much as I could got 8, 3, 3, 3, 3, 3 I think, it was pretty hard
went rock climbing for 2 hours...my forearms hurt :) also got the job I interviewed for last week.
song of the day..pretty sweet beat
_h5WJ6J6IlE
good workout to get me tired so I can sleep easy. Got a 7AM final tomorrow, gonna wake up at 5:30..yay!
squats
45x7
95x7
135x7
185x3x5-good weight, not lateral knee movement..didn't feel too hard though.
bench
45x7
95x7
135x5
155x3
165x3x5-good weight, gonna move up 5lbs..was difficult enough but not terrible.
deadlifts
135x7
185x5
225x3
305x5 this was by far the best part of the workout, stoked I still got it..gonna go for 3 plates Friday
dips someone took the dip belt
2x20 bw felt the burn
chins
did 5 minute pullups, forgot how much I got..but it felt good either way xD
v90utlNYnBI
kbismadkool
05-12-2010, 09:16 AM
nice deads far!
DominationStation
05-12-2010, 07:18 PM
dayum dude, you better hit those 3 plates!
Oh I will get those 3 plates, gotta get a new workout time..working 8am-5pm now every day but wed and thurs...yes odd weekend times.
took my 7am physics final this morning, woke up to 3" of snow! did not enjoy biking in that!
went tonight at 6-7 after 9 hours of studying for chem :)
squats-moving up 10lbs each workout until I get lateral knee movement
45x10
95x7
135x7
195x3x5-felt easy in the end, but not down in the hole
press
45x15
85x7
110x3x5-yea buddy, no cheating on this one
cleans
135x2
155x5x3-glad I did this one, got all of em' nice form
rows
140x3x5-getting strong on these, could have done 145lbs for sure.
glad I worked out today, gonna be tired enough to go to sleep early now and hopefully do well on the chem final
kEslwUvcmXs
VTRunner
05-14-2010, 12:51 PM
Hope you did well on all your finals man. I just finished mine up on wednesday:).
Yea, finding time to lift during the summer is hard. I think I'll continue to go at 6am though because that is the only time I will consistently have free. And what is this about snow? Its like 85 and humid here, ugh.
Got a 94 on my chemistry final, too bad I was a **** head of a student the first 1/2 of this semester :(..been working a lot lately, which feels good to be making money.got another interview on Wednesday..and I am currently bulking again which feels awesome..missed it too much.
3200 cals yesterday
4025 cals today
had a killer workout in 25 minutes, was the last person out of the gym.
squats-
45x10
95x7
135x7
205x3x5-weight feels good, no lateral knee movement
bench
45x12
95x7
135x5
175x1-dunno about 2 more
170x2x5-that's more liike it, better safe than sorry
dead lifts
135x7
225x5-surprisingly light
315x5-**** balls I got it! feels good man..gonna do this another few times w.o taking rests at the 3 rep mark.
biked home, soreness is hitting me as well as being on my feet all day..gonna polish off a 1lb of pasta to a movie or something..life is good gentlemen
ZgQBsD0eMHw
DominationStation
05-15-2010, 10:28 PM
315 deadlift + 1 lb pasta + 94% on chem final + bulking = WIN
got in 4304 cals today and 3259 yesterday.
squats-
45x10
95x7
135x7
215x3x5-5/5/5 got all, some lateral knee movement.
press-
45x10
85x5
95x3
110x3x5-got all of them, was easier than last time
cleans
135x3
155x3x5- was pretty difficult, glad I didn't do 160
rows
145x3x5-got all the lifts also, PR
kbismadkool
05-17-2010, 09:40 PM
solid pressing and cleans. as for squats whatcha mean lateral knee movement :confused:
VTRunner
05-18-2010, 03:43 AM
Nice workout man. Good PR's on rows. Just don't up the weights on squats next workout and get the form down. That what I do whenever my form is so-so at a certain weight.
Strong calories as well. What are you using to track them? 4304 is pretty specific, lol.
solid pressing and cleans. as for squats whatcha mean lateral knee movement :confused:
Meaning the knees bow in or out or both. Usually (for me at least) my legs bow in when my form starts to go.
I just look on the nutrition labels, and I usually eat the entire thing lol so its not too hard..I look up eggs and oats and such on online estimates I look up once and use all the time..I write it down in my log everyday.
yesterday 3124 cals with 155g protein
today 4154 cals with 193g protein
squats-
45x7
95x7
135x7
215x3x5-good work, less knee movement..good advice VT
bench
45x10
95x10
135x5
155x1
175x3x5-beast!!! I just visualized it and did it.
deadlift
135x7
185x5
225x5
275x2
315x5-hard still, but took less breaks..grip only slipped once this time :)
dips
2x8
chins
1x8 bw
3x3 wl 10lbs
just got back from biking an amazing trail with friends, and about to dig into 3lbs of pasta..fuk ya I love weekends.
Alright workout today, need to start going earlier so I don't try and cram them in before they close at 8.
3240 cals yesterday 161g protein
4267 cals today 166g protein
squat-
45x10
95x7
135x7
185x5
220x3x5-good form, moving up on monday
press
45x10
65x5
95x5
115x3x5- first set was a push press n accident, 2nd was strict, 3rd was all push press..feels bad man..back down to 110
cleans
3x3 at 155lbs...wtf couldn't get the other 2 sets
rows
145x3x5- at least this went well
DominationStation
05-21-2010, 09:52 PM
heavy ass cleans and rows! and don't worry bout the press, a small reset is often good for you. btw, nice job on the cals as well, but try to stack some more protein in there if you can!
decent day
too tired to go to the gym Monday after work and didn't feel like biking against 40mph wind gusts.
sat=3574cals with 111g protein
sun=4034 cals with 149g protein
mon=2893 cals(ruh-roh) with 192g protein
tues=3812 cals with 188g protein
Friend want to team up and do the pizza casbah challenge in town.. its two people, 30" pizza, 5 toppings, 1 hour to complete it...you guys think I can do it? I wanna wait until I'm full GOMAD, right now I'm drinking half a gallon whole milk each day.
squat-
95x7
135x7
185x5
225x3x5-felt good going to stay at this weight for a few days.
bench
45x20
95x10
135x7
155x3
175x3x5-this went really well, 2nd time in a row that I got it..gonna move up to 180 next time.
dead lift
135x7
185x5
225x3
315x5-this was nice gonna move up in weight also
kbismadkool
05-26-2010, 10:12 AM
nice deadlifting :D
DominationStation
05-26-2010, 07:35 PM
That pizza challenge sounds BA. But how can you "team up" for it if it's an individual challenge?
That pizza challenge sounds BA. But how can you "team up" for it if it's an individual challenge?
lol its a team of 2 people that are allowed to eat it.
Had my birthday party last night, I am hungover...and am now reminded in why I don't drink a lot anymore.
squats-
45x10
95x7
135x7
185x5
225x3x5-these felt nice, moving up in weight next time.
press-
45x10
85x5
95x3
110x3x5-did these no problem, struggled on the final rep..dunno how I should progress now...
cleans
150x5x3-accidenilty put on 150lbs, no wonder it felt light..oh well
rows
150x3x5-PR :)
gonna eat a massive dinner in town.
song of the day, try not to laugh I dare ya
v1PBptSDIh8
VTRunner
05-27-2010, 05:25 PM
Thats a surprisingly strong workout for being hungover, lol. Nice PR on rows! And lol at the song man.
Happy belated B-Day man! Hope you had a good time at your party.:)
kbismadkool
05-27-2010, 09:33 PM
Happy Birthday Far! :D
DominationStation
05-27-2010, 11:57 PM
nice post-hangover lifting, and happy bday! hope the pizza challenge goes over well!
Been skimping on sleep, got 6 hours or so the past 2 days..need to get 8-9..cals have been so-so but now that I have groceries I am back on track.
5/26=3948 cals 190g protein
5/27=3232 not counting booze and 139g protein
5/28=3256 and 164g protein
5/29=2131 w/ 92g protein(thats not good!)
5/30=5230 w/ 146g protein..thats more like it!
Also got chicken@ $0.66/lb to up my protein, its been slightly low in my opinion.
Was at a friends house because the gym closed early on Sun.
squat-
135x3x7-felt light
185x5-nice
230x3x5-felt good, worked my inner thighs..staying at this weight 1 more time.
bench
115x2x10-lol I couldn't believe how easy this felt
135x7-same
180x3x5-can't tell you how happy I am with this 5/5/5 to! PR
deadlift
135x10
185x7
225x5
295x3
328x1-lol grip fail
322x1-lolgrip fail again
317x3-grip said FU..would have been a PR..but got too cocky..either way I'm pleased
rode my bike home in the cool air, could hear parties off in the distance all along the block as I coasted down it..the brilliant stars peaking through the treetops, illuminating my path intermittently like a graceful strobe..backed by the song below.
-LXl4y6D-QI
awesome day today, got so much food in the past few days
yesterday 4171 cals with 180g protien
today 4470 cals with 188g protein
got 6 hours sleep past 2 days, will get more from now on..have 2 days off xD
squat-
45x10
95x7
135x7
185x5
230x3x5-felt good, just right amount of difficulty
press
45x20
85x7
95x5
110x6x3-head that this might help instead of just going to 115...did 6/5/6..not too bad
cleans
155x5x3-went really well..moving up in weight.
rows
150x3x5-also moving up in weight..damn this is awesome
eating big is fun, once I switch to a mass routine I can't wait to shock friends when they come back to school in the fall.
kbismadkool
06-02-2010, 09:58 AM
nice deads bro!
what routine you switching to? max ot?
nice deads bro!
what routine you switching to? max ot?
not sure yet but its for sure going to be a mass routine.
kbismadkool
06-02-2010, 11:09 AM
not sure yet but its for sure going to be a mass routine.
yea buddy, what are the choices you have so far? or you have no idea
yea buddy, what are the choices you have so far? or you have no idea
I'm not sure yet..I've heard of german volume training and mad-ot..thats about it..gonna look at the starting strength wiki for some ideas, any input would be appreciated.
raise yesterdays cals to about 5000..had some late night munchies lol
also this is how you are supposed to eat breakfast
3 shredded potatoes, Italian sausage and 4 eggs sunny side up..with of course 4-5 glasses of milk to wash it all down...1600 cals right there..aiming for 4K per day now.
http://imgur.com/0yCDtl.jpg
kbismadkool
06-02-2010, 03:31 PM
I'm not sure yet..I've heard of german volume training and mad-ot..thats about it..gonna look at the starting strength wiki for some ideas, any input would be appreciated.
IMG]http://imgur.com/0yCDtl.jpg[/IMG]
ooo i gotcha. maybe a typical 5 day split? push pull?
and that breakfast looks good...except i hate sausage. one of the only instances where eggs look good to me
DominationStation
06-02-2010, 07:17 PM
that is the breakfast of champions. just a tip, if you're lookin to squeeze even more cals in, down some OJ--goes down smooth and doesn't fill you up at all w/ over 100 cals per glass (and more if you pull an IW and add olive oil)!
Today was a good day..slept in to 11 on my Sunday, had the same breakfast as yesterday and went in for a great workout.
sleep=9 hours past two days.
cals 4562 with 203g protein yesterday.
4824 cals with 222g protein today.
squat-
45x10
95x7
135x7
185x5
235x3x5-Form was great, it was nice and heavy..going to stay at this weight one more time.
bench
45x10
95x10
135x7
155x5
180x3x5- this was pretty hard but I got all of them without a spotter..going to stay at this weight a few more times.
deadlift
135x7
205x5
225x3
275x1
320x5x1-sweeeeetPR moving up to 325 next time.
dips
2x8 with 45lb plate
chins
1x8 bw
2x4 w/ 25lb weight
2x4-bw
going to grill up some steaks with friends, going to do squats 10x10 with one of them in 2 weeks then run stairs..its gonna feel great!!!
thsi is ****in funny
EJpP7ZId-mc
VTRunner
06-03-2010, 06:35 PM
Sounds like you had a great workout man! Nice deadlift PR!
You should re-think the 10X10 squats and stairs think though, or at least understand that there is a risk of death with this.:D
Sounds like you had a great workout man! Nice deadlift PR!
You should re-think the 10X10 squats and stairs think though, or at least understand that there is a risk of death with this.:D
One that I am willing to take!! You should try it xD
kbismadkool
06-03-2010, 09:51 PM
nice squatting far!
sick deadlift PR
enjoy those steaks
as VT said...have fun dying after 10x10 squats