Oak's "I think ill go pro" training log....

[Blazed]

Done. Went home and had giant bowl of Cinnamon toast crunch, milk and vanilla whey.....man, that was good!


You sound like me now!!

[Bnizzle163]

Mmm... Cinnamon toast crunch :). How in the hell did you dead that much after squatting that heavy? You crazay!

[JimmyChitwood]

Couple o' noice leg workouts there, fatty. Bety noice.

Leg pressing heading towards 10 plates?? Hearing my footsteps or something? That was a great session there. SOMETHING lit a fire under you on that one.

And your lower power - short but quite sweet. I think our training background of heavy lifts + volume helps on days like that. It just doesn't occur to either of us to NOT do heavy squats and DLs on the same day. :D

[AustrianOakJr]

Squats and Deads heavy in the same session. How often do you do this?

Just curious as I am trying to improve both without the set back of injury...

Ummm......every week. :) I do heavy ATTG squats on every lower power day and I alternate deadlifts and SLDL's week to week. I dont use a tremendous amount of lower back on squats....or at least I dont feel very fatigued, but im sure there is some. Then on my SLDL weeks I dont feel as much stress in my lower back either. But the day after my deadlift/squat day, my lower back is absolutely trashed.....down right painful to put my pants on. Total CNS overload too......I fell asleep at 8:45 PM last night and slept like a rock all night.


You sound like me now!!

Im taking notes....:)

I couldnt do it on a cut though. You have an iron will, I guess. Well, at least MOST of the time, you have an iron will. ;)


Mmm... Cinnamon toast crunch :). How in the hell did you dead that much after squatting that heavy? You crazay!

Its just that....im crazy! I dont know any better.


Couple o' noice leg workouts there, fatty. Bety noice.

Leg pressing heading towards 10 plates?? Hearing my footsteps or something? That was a great session there. SOMETHING lit a fire under you on that one.

And your lower power - short but quite sweet. I think our training background of heavy lifts + volume helps on days like that. It just doesn't occur to either of us to NOT do heavy squats and DLs on the same day. :D

YAH. Nice ones. Yup....never really occurred to me to NOT put DL's and squats on the same day. Why the heck not? The body adapts right? Seems to be working as I keep putting more weight on the bar.

I guess my power days seem pretty short when I write them down, but I do a lot of warming up. I do a solid 15 min of warming up prior to my first heavy lift and then a couple sets of warm ups on each exercise. That, and I take a good 3-4 min between each set, so it takes my an hour to get through.

Footsteps? I thought I heard something. Havent been over to your log yet, but I would assume you would be approaching quick. Your legs have always been stronger, so if youre not passing me in short order, I will be very disappointed in you. So, keep going. You hear?

[JimmyChitwood]

YAH. Nice ones. Yup....never really occurred to me to NOT put DL's and squats on the same day. Why the heck not? The body adapts right? Seems to be working as I keep putting more weight on the bar.

Yeah, well.... one of these days you're gonna break. And then you'll be sorry. :)



I guess my power days seem pretty short when I write them down, but I do a lot of warming up. I do a solid 15 min of warming up prior to my first heavy lift and then a couple sets of warm ups on each exercise. That, and I take a good 3-4 min between each set, so it takes my an hour to get through.

I'd like to hear your thoughts on this power/hypertrophy split. I know it's quite fashionable around here, so I know the consensus based on the celeb endorsements, but... I know where you've come from so I value your opinion on it more.



Footsteps? I thought I heard something. Havent been over to your log yet, but I would assume you would be approaching quick. Your legs have always been stronger, so if youre not passing me in short order, I will be very disappointed in you. So, keep going. You hear?

Yeah well... SOMEbody went and put like 6 pounds of meat on their legs... and ruined EVERYTHING for me. Now I'm weaker in everything and actually have to work hard. :o

[AustrianOakJr]

Yeah, well.... one of these days you're gonna break. And then you'll be sorry. :)

I hope not. That could be bad news...



I'd like to hear your thoughts on this power/hypertrophy split. I know it's quite fashionable around here, so I know the consensus based on the celeb endorsements, but... I know where you've come from so I value your opinion on it more.


I am enjoying the new split. I seem to have responded well to it. I dont know if thats just because its new or its because there is something about it that I am responding to specifically. I do like the fact that I can concentrate on certain rep ranges for the day. It puts me in a certain frame of mind when i go and train. So, I dig that. I also ditched a lot of the big drop sets which suck majorly when your in the midst of them and seem to be growing and getting stronger despite their absence. So, dats purty kewl also. I would definitely recommend giving it a whirl once your current split gets a little stale.

[AustrianOakJr]

LOWER HYPER

Pretty good one today. I added some weight to the smith squats and blasted some PR's there. I think the most I have ever done with 405 is 7, maybe 8 reps (I have to go back and look). Today I got two sets of 9. BAM! Strength continues to rise despite the fact that the weight is just BARELY moving up on the scale. I guess thats a good thing. Heck, I think I only put on a half pound, maybe a pound in the last 3.5 weeks. Thats moving slow. Carbs got bumped another 25 this week and fats another 5. And im not being super strict on the diet either.....and when I mean not strict, I mean I eat like a pig on regular occasion. This weekend I ate 3/4 of an entire pizza......that didnt fit my macros very well. And no weight gain. Madness. Havent had the metabolism moving like this since I was about 21. Feels good.

SMITTY SQUATS - to parallel

405 x 9
405 x 9
405 x 8

LEG PRESS

6 pps X 10
7 pps X 10
8 pps X 10
8 pps X 8

GHR's

BW X 10
BW X 10
*adjusting the intensity on these by pushing off with finger tips...trying to walk the line of getting the rep up and making it hurt bad.

LEG CURLS

90 X 10
105 X 8ish

LEG EXTENSIONS

Stack X 14
Stack X 10

Workout length 1:02
Cals burned: 740

PWO meal today......
- 5.5 ounces of chicken, drench in Franks, on a flat bun
- 1 hot soft pretzel and mustard
- 1 strawberry frosted pop tart.

Oh yea.

[JimmyChitwood]

Nice heavy smiths man.

On the GHRs - I assume you're doing those ghetto style?

[AustrianOakJr]

Nice heavy smiths man.

On the GHRs - I assume you're doing those ghetto style?

Ghetto style? Like with my underwear hanging out? And wearing my hat sideways? Of course. How else would I do them? :)

I wedge my ankles under the foot support on the calf raise machine and lay a matt down and GHR it. Thats about all. Is there another "official" GHR station or something?

[Work-Hard]

Bumpity Bump Bump. Your not pulling a "Jimmy" on us are you?

[J_Bo]

Back to the good ole' ways of only posting Leg workouts, I see :)

[AustrianOakJr]

Bumpity Bump Bump. Your not pulling a "Jimmy" on us are you?

Nope, just slacking on the log a bit, I guess. Still hitting it hard. I ate like an animal this weekend and was chock full of water this morning. Been peeing all day! Hitting lower power tonight and ill post the workout later. Thanks for checking on me though!!


Back to the good ole' ways of only posting Leg workouts, I see :)

I have had a couple of peeps PM me and ask to post my other workouts, but in all honesty I have been just purposefully maintaining where im at with my upper body. Ive been pushing my upper power days a little just so I dont get bored, but for the most part the numbers stay the same. I just want to put all my energy into my lower body. If I keep moving my squat and deadlift numbers in the right direction, im a happy man.

[stayfit2008]

Hey sean,..whats your weight at? I dieted back down to 190lbs. I think I'll hit 188lbs. before I restarty a much slower bulk. Getting up to 200lbs. for me was just too quick! I got my abs back!!! :D

[AustrianOakJr]

Hey sean,..whats your weight at? I dieted back down to 190lbs. I think I'll hit 188lbs. before I restarty a much slower bulk. Getting up to 200lbs. for me was just too quick! I got my abs back!!! :D

Nice. You did shoot up there a bit quick. And if youre taking an extended offseason thats not necessarily a bad thing. But you were a ways above your set point.

Im at about 183-184 right now. Cals are at 3100 right now Mon-Fri and I let loose on the weekends a bit. Not buck wild every weekend, but I usually eat a couple meals where I pay no attention to macros or calories. Weight is slowly climbing.

Havent seen you post in here for a while.....have you been away?

[jked4life]

Nice. You did shoot up there a bit quick. And if youre taking an extended offseason thats not necessarily a bad thing. But you were a ways above your set point.

Im at about 183-184 right now. Cals are at 3100 right now Mon-Fri and I let loose on the weekends a bit. Not buck wild every weekend, but I usually eat a couple meals where I pay no attention to macros or calories. Weight is slowly climbing.

Havent seen you post in here for a while.....have you been away?

That sounds like a pretty good place to be. I'm hoping to do the exact same Post Show, diet wise. I'll probably go to a regime that puts me between 3200-3400 and just eat sensibly but a few healthy but cheatish meals on the weekend.

You still looking forward to the Arnold? !!!!!!

[AustrianOakJr]

That sounds like a pretty good place to be. I'm hoping to do the exact same Post Show, diet wise. I'll probably go to a regime that puts me between 3200-3400 and just eat sensibly but a few healthy but cheatish meals on the weekend.

You still looking forward to the Arnold? !!!!!!

Yea, I think the "cheating" on the weekend is sensible. Perhaps as I become more harcore ill have to give that up or whatever, but as of now its working. Its nice to be able to go to a party and just eat like everyone else or out to dinner with the family and not be a total pain about eating something special so I can count macros. If I do that 5 out of 7 days a week, I will continue to make some solid progress with some room to be "normal".

YEA MAN! Looking forward indeed. Should be awesome. Still trying to get Jimmy "the girly man" Chitwood on board though. We'll see about that.

[AustrianOakJr]

LOWER POWER

To deload or not to deload. That is the question. I chose not to deload this week but to push it one more week. I ate like a maniac this weekend and thought I should try and make use of the extra cals. Hindsight says I probably should have done the deload. But next week for sure. Pushed some decent weight but didnt set any PR's. I got a late start after a long day and had a hard time. CNS is thanking me right now with a light, foggy head and feeling of total exhaustion. Good stuff.

ATTG SQUATS

275 X 5
315 X 5
335 X 4
355 X 3 (almost got the 4th and had to set it on the safety before my head exploded).
225 X 10 (penance for not getting the 4th rep) :)

SLDL's

315 X 3
335 X 5
355 X 4
355 X 3

HACKS

4 pps X 2
4pps + 25 X 5

Cals burned 714

[jked4life]

That is what I would consider "sensible" for the offseason. I'll be honest, even in the offseason my diet is very clean. A meal or two where I don't count macro's in an offseason situation wouldn't be much detriment to me at all, or at least I was finding out over the past year. My metabolic rate has much improved (or had I should say) from the old fat guy in me. Once I lost the weight, I found it pretty easy to keep off with the bb lifestyle 90% of the time. In fact, I was actually kind of struggling to GAIN weight for a while there.

That lower session looks pretty good to me. Numbers are there for sure. As far as the deload, use your judgement. We all have off days but a few times out striving for PR's and not getting them is a sign.

Can't wait for the Arnold! That would certainly be cool if we get "Jimmy" to come hang out. I'd like to meet the infamous one.

[stayfit2008]

Nice. You did shoot up there a bit quick. And if youre taking an extended offseason thats not necessarily a bad thing. But you were a ways above your set point.

Im at about 183-184 right now. Cals are at 3100 right now Mon-Fri and I let loose on the weekends a bit. Not buck wild every weekend, but I usually eat a couple meals where I pay no attention to macros or calories. Weight is slowly climbing.

Havent seen you post in here for a while.....have you been away?

I'm pretty up in the O35 forums,..heres a link to the journal/silly antics/sexual innuendos/workouts,..:D http://forum.bodybuilding.com/showthread.php?p=453739391&posted=1#post453739391

[Dentor]

Thanks for all the info with the polar heart rate monitor oak. I just bought an F7 the other day and it came in the mail. I really think this is going to help me with my training and diet to see how my body responds to different things. This thing is actually pretty cool im probably going to wear it all the time and not just in the gym. It would be nice if they had a separate screen protector you can buy so i don't scratch it all up when lifting and wearing it.

I also like it because now im going to try different types of cardio and ill know my intensity level with doing the different exercises and how many calories i burn. No more boring treadmill everyday for me lol. I think a little HIIT is going to be in my future because im tired of the LI, we will see what works better.

Im gonna try to wear it during the whole day to see if it can accurately predict my total calories burned throughout the whole day. Have you tried this and does it seem accurate?

[JimmyChitwood]

Ghetto style? Like with my underwear hanging out? And wearing my hat sideways? Of course. How else would I do them? :)

I wedge my ankles under the foot support on the calf raise machine and lay a matt down and GHR it. Thats about all. Is there another "official" GHR station or something?

The underwear hanging out is pretty key, but... not necessary. Yeah, the way you do them is "ghetto" style. There is an actual station for these. My gym has one, which is cool. It's a little rickety, though... so you feel like you're really putting your life on the line for the sake of a couple sets of GHRs. I think the added risk aids in shocking the muscle.


Bumpity Bump Bump. Your not pulling a "Jimmy" on us are you?

Hey! What's that supposed to mean???


I'm pretty up in the O35 forums,..heres a link to the journal/silly antics/sexual innuendos/workouts,..:D http://forum.bodybuilding.com/showthread.php?p=453739391&posted=1#post453739391

Dude... looks to me from the page that you linked that you're still busting on Oak for beating his sorry carcass. Nice!

I'll have to sub to your log, even though I'm not quite over 35.

[stayfit2008]

Dude... looks to me from the page that you linked that you're still busting on Oak for beating his sorry carcass. Nice!

I'll have to sub to your log, even though I'm not quite over 35.

Shhhhhhhhh,..Don't let Oak know,..He'll stand me up again for wings!! ;) It's just between you and me,..capiche"? OK,..Kool.

[AustrianOakJr]

Im gonna try to wear it during the whole day to see if it can accurately predict my total calories burned throughout the whole day. Have you tried this and does it seem accurate?

I have worn it a few times for a 24 hr stint. Its fairly accurate.....probably within a hundred cals or so. Its hard to sleep with the chest strap though. It slides off when you move around in bed and breaks contact with your chest. But if you make note of what you burn in an hour of sitting on the couch in front of the TV and then use that number as a reference for sleep cals burned, you can probably skip the wearing while you sleep.


The underwear hanging out is pretty key, but... not necessary. Yeah, the way you do them is "ghetto" style. There is an actual station for these. My gym has one, which is cool. It's a little rickety, though... so you feel like you're really putting your life on the line for the sake of a couple sets of GHRs. I think the added risk aids in shocking the muscle.





Aye. No such station at my crappy gym. Ghetto style rules school.

[JimmyChitwood]

Aye. No such station at my crappy gym. Ghetto style rules school.

I have no doubt this is true. They are a bit harder in my opinion. The station has a pad that gives you a little better leverage at the bottom of the movement. If you can do ghetto style without assistance (or weighted) then you have some pretty strong hams. The videos you pull up for demonstration all show guys doing negatives when they're hittin' it ghetto.

[AustrianOakJr]

I have no doubt this is true. They are a bit harder in my opinion. The station has a pad that gives you a little better leverage at the bottom of the movement. If you can do ghetto style without assistance (or weighted) then you have some pretty strong hams. The videos you pull up for demonstration all show guys doing negatives when they're hittin' it ghetto.

I can get 1-2 unnassisted, then I have to use a little push with my finger tips at the bottom to get the movement started. Ill have to video it next time. Maybe thursday.

[AustrianOakJr]

LOWER HYPER

Today was one of those days where i feel like I was beaten with a baseball bat at the gym. Totally drained....legs cramping and seizing up on me as I go up the stairs. Great stuff.


LEG PRESS

7 pps X 10
8 pps X 10
9 pps + 25's X 8
9 pps X 5, drop to 6 pps X 10

*The second to last set of these really took their tole. I have never done 9 pps + 25's and it was a real struggle to get 8. I actually needed a touch of a spot to get it done. The next set I was toasted and couldnt get 5 reps, so I dropped to 6 plates and just burned them right up. I felt like I could have gone home after this .


FRONT SQUATS

185 X 10
205 X 8
215 X 7

*Hadn't done these in a long time and figured I might as well. The leg presses really did a number on me though as they were really tough even at this light weight.

BACK SQUATS 135 X 10


LEG CURLS

95 X 12
105 X 10
120 X 5, drop 95 X 6
120 X 5, drop 95 X 5

LEG EXTENSIONS

Stack X 12
Stack X 12

Workout Length: 1:02
Cals burned: 742

Went home, had a nice bowl of Cinnamon Toast Crunch in milk and whey with a pop tart for desert. Im starting to like this PWO meal after legs. My head is all foggy and I feel like death and after this goes down, the blood sugar comes rushing right back!! :)

[Blazed]

HAHAHA.

He have identical diets brah!

[JimmyChitwood]

Today was one of those days where i feel like I was beaten with a baseball bat at the gym.

FRONT SQUATS

185 X 10
205 X 8
215 X 7

*Hadn't done these in a long time and figured I might as well. The leg presses really did a number on me though as they were really tough even at this light weight.

Dear Butt Head,
Say something retarded like this again and I'LL beat you with a baseball bat. Rockin' 215 for reps on the third set of front squats is not light weight. And doing it after reps with 9 PPS+25's on the leg press followed by a drop set is no joke whatsoever. So please resist the urge to sound like a chump and insult your readership with "light weight" comments at moments like these.
Sincerely,
Jimmy "The-guy-that-used-to-outwork-you-on-legs-day-but-maybe-never-will-again" Chitwood
:D

PS - that workout was the shizzle. Do that again. :)

[jked4life]

Hope you are enjoying your day off!!!!!!!! Snow day FTW!!!!!!


I had my driveway all snowblown by 6 am, lol. Up for my morning cardio at 4:30 and then I figured while I was still warm I'd get er done. Can't wait to chill all day.

[AustrianOakJr]

Dear Butt Head,
Say something retarded like this again and I'LL beat you with a baseball bat. Rockin' 215 for reps on the third set of front squats is not light weight. And doing it after reps with 9 PPS+25's on the leg press followed by a drop set is no joke whatsoever. So please resist the urge to sound like a chump and insult your readership with "light weight" comments at moments like these.
Sincerely,
Jimmy "The-guy-that-used-to-outwork-you-on-legs-day-but-maybe-never-will-again" Chitwood
:D

PS - that workout was the shizzle. Do that again. :)

Although I know you were completely serious when you wrote this post, I laughed. Out loud. Sorry to insult your puniness. Ill work on something similar for next week. But with more weight.


Hope you are enjoying your day off!!!!!!!! Snow day FTW!!!!!!


I had my driveway all snowblown by 6 am, lol. Up for my morning cardio at 4:30 and then I figured while I was still warm I'd get er done. Can't wait to chill all day.

OH YEAAA!!!! Snow day. First one in years for me. Snowblowing at 6AM? Neighbors must have loved that. He he!!! I just got my sorry butt out of bed and its 8:30 AM. Ill get to that snow blowing at some point today.

[JimmyChitwood]

Although I know you were completely serious when you wrote this post, I laughed. Out loud.


Excellent. Mission accomplished.

Why don't you stop doinking around and just do 10 PPS on the sled? I know Ben uses 12 PPS in his training for reps - got a pic of that in my gym. Zoinks!! That's a ton of weight. Actually... it's over a half-ton, but you know what I mean.

Now... maybe you get your squat up to where we were? I recall 405 for reps. You are on the verge of smashing every PR we had. Capital!

[illilian]

Hey man, been forever since i looked in one of your workout/ contest prep logs...

Looking awesome (no homo) and keep up the good work!!

[AustrianOakJr]

Why don't you stop doinking around and just do 10 PPS on the sled?
Now... maybe you get your squat up to where we were? I recall 405 for reps. You are on the verge of smashing every PR we had. Capital!

I dont think I have ever done 405 for reps. That was you. I think I was hanging around 365 for reps, but they werent reps like I am doing now. This is the first time in my life ive concentrated on full ATTG squats. I know I could do 365 for several reps going parellel. But that is neither here nor there. As long as my legs keep growing, the weight is secondary.


Hey man, been forever since i looked in one of your workout/ contest prep logs...

Looking awesome (no homo) and keep up the good work!!

Thanks man. Good to hear from you. It HAS been a while.

[JimmyChitwood]

I dont think I have ever done 405 for reps. That was you. I think I was hanging around 365 for reps, but they werent reps like I am doing now. This is the first time in my life ive concentrated on full ATTG squats. I know I could do 365 for several reps going parellel. But that is neither here nor there. As long as my legs keep growing, the weight is secondary.

Indeed sir. You are right - ATG does change things a tad. Me? I have no illusions of doing anything near 400 again. I'm just going for whatever gives me the shock also. If 400 comes along again, then so be it. But frankly, it's easier and faster if I can get the job done with less. :D

[AustrianOakJr]

Well......its been a boring week as far as training is concerned. I figured I should update the log though so that peeps know im not dead. Decided to deload a bit, so I went light on Mon and Tuesday.

After Monday's session I went out to eat with some buddies of mine. It was a little birthday celebration for a friend. We went to a local BBQ pit and we stumbled upon the "Atomic Challenge". The plate consists of a sandwich........1 POUND of beef, 1 POUND of pulled pork, 1/4 POUND of cheese (yes, 1/4 of cheese), lettuce, tomato, pickles, and 1 POUND of fries. You get a half hour to eat the whole plate in order to win an "I survived" t-shirt. Now, I was taunted by my friends to give it a whirl, but I declined because I was just not prepared to accept the challenge (already had about 2200 cals in for the day). But another friend tried it and failed......he came very close but was starting to get all pale and sickly looking. Woose. :) But, im thinking this might be added to my "to do" list. Ill be back after a few hours of fasting and knock that thing right out of the park. I think I can do it.

Anyways......Yesterday I hit calves and abs, but hit those pretty hard. So, now im sore. Tonight is some LEEEEGS. Cant stand to continue lightly, so ill pick it up again. Hit them pretty hard so im hobbling around tomorrow in the company of many other of like minded folks at the Arnold.

Anyone else going? After I meet up with Arnold in the morning to discuss some of the important business of the weekend, ill be roaming around the expo looking for trouble. Maybe ill join the arm wrestling competition or try my hand at some MMA. Nothing like jumping right into a competition for your first experience.

[JimmyChitwood]

I WAS starting to think you might have died. I was already making a card for Jo and making plans to skip your funeral... but alas, you live still. That'll help keep this log going though, so that's good.

Dude... the ATOMIC CHALLENGE sounds awesome. I would like to do that side by side with you. I am thinking I would have no problem with the meat, cheese, lettuce, tomato, etc, but... a pound of fries has to be one BIG pile. For me, therein would lie the challenge. When I eat fries fast they ball up and get stuck in my throat... (whiny voice) and it HURTS! Still... I think I could possibly pull that off about an hour or so after leg training.

So dude... for this weekend, I know you're gonna get some shots with the pros. Do me a favor though. Resist the urge to do the "bro handshake" thing like everybody else. Go for a hug if they'll let you. Or at the very LEAST turn and make a goofy face at them the instant the camera flashes. Maybe the ol' disapproving "I think you're nothin'" face.

[JimmyChitwood]

Dudo, ug asalo kennasa seee basat dib oasat axatemic stasarrocko. Fut fut!! Fo whasarb zo bun, oh?? Yaxaheeee!! Yoppoldeedupp. Hee he heeaaaiiy!!

Pum ugo flick te vupp wheuso. Pee pee whoasad!! Se whullupp. EK?

[AustrianOakJr]

Dudo, ug asalo kennasa seee basat dib oasat axatemic stasarrocko. Fut fut!! Fo whasarb zo bun, oh?? Yaxaheeee!! Yoppoldeedupp. Hee he heeaaaiiy!!

Pum ugo flick te vupp wheuso. Pee pee whoasad!! Se whullupp. EK?

Whatever. Dont give me that crap.

[AustrianOakJr]

LOWER HYPER

Big timin' today. BIG timing. It was a great session. I left the gym wobbling, short on balance, searing pain in my hamstrings, a splitting headache and blurred vision. That marks a good session. I seriously had so much blood in my legs it was debilitating. I killed it.....I kept running the pros through my head today..... I kept asking myself where I want to take this thing.... and it led to some pretty intense sets.

ATTG SQUATS

225 X 8
275 X 8
295 X 8
305 X 8, 225 X 6, 135 X 6 (The ol' death drop!)

HACKS

3 pps X 9
3 pps + 25's X 8
3 pps + 25's X 10 plus one loooong negative to failure. (Ouch)

LEG CURLS

90 X 10
105 X 10
120 X 6, 90 X 5, 75 X 4 (lots of blood pumping here!)

EXTENSIONS

Stack X 10

Done

Workout length: 54 min
Cals Burned: 645

[DanTheManB]

LOWER HYPER

Big timin' today. BIG timing. It was a great session. I left the gym wobbling, short on balance, searing pain in my hamstrings, a splitting headache and blurred vision. That marks a good session. I seriously had so much blood in my legs it was debilitating. I killed it.....I kept running the pros through my head today..... I kept asking myself where I want to take this thing.... and it led to some pretty intense sets.

ATTG SQUATS

225 X 8
275 X 8
295 X 8
305 X 8, 225 X 6, 135 X 6 (The ol' death drop!)

HACKS

3 pps X 9
3 pps + 25's X 8
3 pps + 25's X 10 plus one loooong negative to failure. (Ouch)

LEG CURLS

90 X 10
105 X 10
120 X 6, 90 X 5, 75 X 4 (lots of blood pumping here!)

EXTENSIONS

Stack X 10

Done

Workout length: 54 min
Cals Burned: 645

KILLED IT!!!!! nice job broski!!!

damn i need to get a heart monitor. i wanna know how many i burn on leg day

[jked4life]

Outstanding!

Good thing you'll be sitting in a car for 6 hours to let those puppies recover. See you bright and early...we got some business to attend to in Ohio!

[RichKnapp]

KILLED IT!!!!! nice job broski!!!

damn i need to get a heart monitor. i wanna know how many i burn on leg day

DiDo, I just use the pre sets for W/O cal burns by time and intensaty. Would be nice to be more right on the money. ;)

[JimmyChitwood]

LOWER HYPER

Big timin' today. BIG timing. I killed it.....I kept running the pros through my head today..... I kept asking myself where I want to take this thing....

You... just might be a dork.



But with some mean freaky wheels. :D



ATTG SQUATS

225 X 8
275 X 8
295 X 8
305 X 8, 225 X 6, 135 X 6 (The ol' death drop!)

HACKS

3 pps X 9
3 pps + 25's X 8
3 pps + 25's X 10 plus one loooong negative to failure. (Ouch)

LEG CURLS

90 X 10
105 X 10
120 X 6, 90 X 5, 75 X 4 (lots of blood pumping here!)

EXTENSIONS

Stack X 10

Done

Workout length: 54 min
Cals Burned: 645

THAT is a proper leg workout my friend. Well played. After those squats you could have probably done just about anything and been toasted through. What the heck were you swizzling before your workout to light the squat rack on fire like that? That was awesome, with a death drop to really get it in deep. Booyah, Gramma.

You and Matt have a good time this weekend. Sorry I couldn't make it happen this year. Map it out for next year, so we can skip any boring stuff and do it up proper.

[AustrianOakJr]

You... just might be a dork.



But with some mean freaky wheels. :D



THAT is a proper leg workout my friend. Well played. After those squats you could have probably done just about anything and been toasted through. What the heck were you swizzling before your workout to light the squat rack on fire like that? That was awesome, with a death drop to really get it in deep. Booyah, Gramma.

You and Matt have a good time this weekend. Sorry I couldn't make it happen this year. Map it out for next year, so we can skip any boring stuff and do it up proper.

THere is no "might be" about it. I am a dork. But ive come to grips with it. Im OK.

I dont know what got into me because I havent been doing many drop sets with my training because of the new power/hyper sructure, but I just felt the urge to balls out. Im just nutty that way. OK?

Ah....the Arnold. Man, wish you were here. You would love it. Matt and I spent about 5 hrs roaming around the expo and still havent seen anything. Check it out.

[AustrianOakJr]

So, Matt and I are here at the Arnold. Good times. I'll let the pics speak for themselves, and ill fill in the gaps later on when I have more time. But, its pretty dang cool to see some of these big names in BB'ing just walking around. I challenged many pros to posedowns today. I think I won pretty much all of them. As you can see. ;)

Me and my friend Gunter:
http://i247.photobucket.com/albums/gg123/AustrianOakJr/Picture005-1.jpg

Andy Haman seems like a really cool guy. A real corker.....just a funny face making kind of goof ball. Speaking of funny faces.......I dont know what the gay look on my face is all about, but.....whatever.
http://i247.photobucket.com/albums/gg123/AustrianOakJr/Picture001-1.jpg

Lee Labrada. Ive always admired this guy's physique and his posing skill. Was pretty cool to see him in person.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/Picture004-1.jpg

The man, the myth, the legend......was cool to chat with Layne after many internet conversations.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/Picture003-1.jpg

And, none other than Layziebones.......working the scivation booth. Cool guy in person. And he hooked us up with some free sample supps of the new scivation products.
http://i247.photobucket.com/albums/gg123/AustrianOakJr/Picture002-1.jpg

[RichKnapp]

Man , makes a guy wish he could have made the trip.

[JimmyChitwood]

Dude, it looks like an AWESOME time. I've been kickin' it with Coach and my boy, which has been nice. Had a doctor's visit for shots (that always rules) and later had some friends over too for a little hangout time. And... if you take enough pictures, then I'll be satisfied this year with seeing enough of the Arnold without actually making the drive. So keep those coming. If I had been thinking, I would have sent you with my own cardboard cutout that I have for when I'm required in photos at events I can't attend. Dang it!

Thoughts on the pics...

Gunter seems awesome - I've always been a fan of that guy. You're holding your own there, especially since you're in the background. And really white.

You look as big as Andy - again, you're in the background there so he's got an advantage.

You look bigger than Lee Labrada.

You look smaller than Layne. Especially when he embraces you with that "look at this cute little guy" look on his face.

Why did Layziebonez change his name to "The Solution"? I hope you'll come home with an answer. I've been wondering about that for a while.

Final thought - get some pics with pros where you're doing something more outrageous and retarded to fit your true character. These are nice, but entirely too tame. A handstand or something would be nice. Or how about you hold Gunter's legs like you're gonna run a wheelbarrow race with him? He seems like a good sport...

[AustrianOakJr]

Dude, it looks like an AWESOME time. I've been kickin' it with Coach and my boy, which has been nice. Had a doctor's visit for shots (that always rules) and later had some friends over too for a little hangout time. And... if you take enough pictures, then I'll be satisfied this year with seeing enough of the Arnold without actually making the drive. So keep those coming. If I had been thinking, I would have sent you with my own cardboard cutout that I have for when I'm required in photos at events I can't attend. Dang it!

Thoughts on the pics...

Gunter seems awesome - I've always been a fan of that guy. You're holding your own there, especially since you're in the background. And really white.

You look as big as Andy - again, you're in the background there so he's got an advantage.

You look bigger than Lee Labrada.

You look smaller than Layne. Especially when he embraces you with that "look at this cute little guy" look on his face.

Why did Layziebonez change his name to "The Solution"? I hope you'll come home with an answer. I've been wondering about that for a while.

Final thought - get some pics with pros where you're doing something more outrageous and retarded to fit your true character. These are nice, but entirely too tame. A handstand or something would be nice. Or how about you hold Gunter's legs like you're gonna run a wheelbarrow race with him? He seems like a good sport...

Yep.....good times fo' sho'. Today was a little less of a good time because it was soooooo insanely packed that we felt compelled to leave in the middle of the day and go train. Especially when Arnold was making his way through the crowd.....everyone was pretty much immobilized for quite a while and I thought I was going to die of oxygen deprivation. Luckily, I survived.

Youre pretty much dead wrong on all of your assessments on the posedowns. Pretty much all of those guys make me look like a little girl. THese guys are so unbelievable.....its unbelievable. Well, Lee Labrada wasnt....but hes old. And short. But, probably still has a better physique. The chemicals make quite a difference.....I got to see some even bigger dudes up close like Ronnie Coleman......holey smokes. Just freaky.

I did get a glimpse of Arnold. It was from about 30 feet away and through the crowd, but he was looking good. The whole place pretty much stopped when he was walking through. That guy is something.

More pics.....next post.

[AustrianOakJr]

I didnt challenge any pros to pose downs today. Pretty much I felt bad for them.....guys like Jay Cutler just can hang with the Oak. Oh, and the lines were ridiculously long and I couldnt see waiting like 2 hrs to shake some guys hand.

Anyways....heres mo' pics.....

Dexter Jackson:
http://i247.photobucket.com/albums/gg123/AustrianOakJr/Picture014-2.jpg

Mr. O himself.......Jay Cutler:
http://i247.photobucket.com/albums/gg123/AustrianOakJr/Picture018-1.jpg

.
Cant remember this guys name, but he was bench pressing 1000 lbs. Not toooo shabby, but I think he should have done more to impress me.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/Picture006-1.jpg


.
Ronnie Coleman is kinda big. Kinda.
http://i247.photobucket.com/albums/gg123/AustrianOakJr/Picture007-2.jpg

.
Dennis Wolf

http://i247.photobucket.com/albums/gg123/AustrianOakJr/Picture008-2.jpg

.
THis is my "Where's Arnold" pic. He did some awards and stuff for the marital arts.....was cool to hear him speak in person. I was a ways away, but I did get a closer glimpse when he walked by earlier that day. Camera wasnt ready though. Matt was really close to him and got a video......that should be up on his thread later.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/Picture010-2.jpg

I met up with Big Tommy for a while......got to meet his wife Kera also. Super nice folks to meet after spending so much time on the phone. This guy is a wealth of knowledge.....and he owes most of it to me. Ok, maybe not "most" or.....really any.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/Picture009-2.jpg


.
Mid day we went down to Rich Lauro's gym and trained like animals. It was awesome being in the presence of like-minded folks. Rich has a nice set up there.....and within walking distance of the convention. So, that was BIG. Tried out Scivation's new "Quake" product prior to training and I started growing muscles upon my muscles as I worked out. Crazy. No, for real....seems like a solid pre workout product. I got a couple samples so ill try it out again.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/Picture013-2.jpg

[JimmyChitwood]

Youre pretty much dead wrong on all of your assessments on the posedowns. Pretty much all of those guys make me look like a little girl. THese guys are so unbelievable.....its unbelievable. Well, Lee Labrada wasnt....but hes old. And short. But, probably still has a better physique. The chemicals make quite a difference.....I got to see some even bigger dudes up close like Ronnie Coleman......holey smokes. Just freaky.

I did get a glimpse of Arnold. It was from about 30 feet away and through the crowd, but he was looking good. The whole place pretty much stopped when he was walking through. That guy is something.

More pics.....next post.

Dude, I am NEVER wrong on my assessments. You actually look pretty good posing with those guys. You may be smaller, but your size to thickness ratio is just as mature - you definitely hang in there. Ronnie and Jay are another story, though. :eek:

It's cool you got to see Arnold. It's just too bad that there were 100,000 other people there in your way. I betcha if you had been thinking clearly you could have gotten up on Matt's shoulders and waved your arms while screaming jibberish. Maybe the Oak would have looked your way. Sigh... opportunity lost.


Mr. O himself.......Jay Cutler:
http://i247.photobucket.com/albums/gg123/AustrianOakJr/Picture018-1.jpg

Oh my word... LOOK at that guy's traps!! Those are seriously just about as big as my quads. What the ??? :eek:


Cant remember this guys name, but he was bench pressing 1000 lbs. Not toooo shabby, but I think he should have done more to impress me.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/Picture006-1.jpg

I dunno either. All those fat bald white powerlifters look alike. Gene Rychlak? Scott Mendelson? How many guys out there can bench 1,000? You'd probably have to ID him by the tattoos.




Dennis Wolf

http://i247.photobucket.com/albums/gg123/AustrianOakJr/Picture008-2.jpg

You waited to take this one when Ronnie was showing some can, didn't you. You're shameless.



I met up with Big Tommy for a while......got to meet his wife Kera also. Super nice folks to meet after spending so much time on the phone. This guy is a wealth of knowledge.....and he owes most of it to me. Ok, maybe not "most" or.....really any.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/Picture009-2.jpg

Not too many guys I know have forearms that can beat yours. Whoa!



Mid day we went down to Rich Lauro's gym and trained like animals. It was awesome being in the presence of like-minded folks. Rich has a nice set up there.....and within walking distance of the convention. So, that was BIG. Tried out Scivation's new "Quake" product prior to training and I started growing muscles upon my muscles as I worked out. Crazy. No, for real....seems like a solid pre workout product. I got a couple samples so ill try it out again.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/Picture013-2.jpg


Now THAT is a motley looking crew. Looks like a good time.

[Blazed]

Wish I could have made it =/

[DanTheManB]

Haha u looked ok man. love the "very homo" look on your face with that Andy dude HAHA! :-p

Were u low carbing it thru the Arnold? Looked kinda flat. :-p

So how tall IS Arnold anyway? And did ya get the answer to the LayzieBone s/n change ?

[AustrianOakJr]

Dude, I am NEVER wrong on my assessments. You actually look pretty good posing with those guys. You may be smaller, but your size to thickness ratio is just as mature - you definitely hang in there. Ronnie and Jay are another story, though. :eek:

Well, thanks. Maybe I should start juicing it and hit the big time, eh?



It's cool you got to see Arnold. It's just too bad that there were 100,000 other people there in your way. I betcha if you had been thinking clearly you could have gotten up on Matt's shoulders and waved your arms while screaming jibberish. Maybe the Oak would have looked your way. Sigh... opportunity lost.

It was pretty cool seeing Arnold walk by. Im kinda bummed b/c I was standing by the Animal "Cage" watching guys rep 405 on the squat for 30 reps (literally) and Matt walked around the corner to go check out the clothes. He was gone for about 15 minutes and I noticed the giant crowd that he stuck in and minutes later Arnold walked within feet of him. I was only able to see him through the crowd, but Matt got a close up video. The pic I got was later in the day when Arnold was presenting some awards. Got to hear the guy speak in person.

......also saw Sylvester Stallone through the crowd too.....same type of deal, probably 20 or 30 feet away and mobbed with people. He was causing quite a traffic jam.




I dunno either. All those fat bald white powerlifters look alike. Gene Rychlak? Scott Mendelson? How many guys out there can bench 1,000? You'd probably have to ID him by the tattoos.

Rob Luyando.
http://www.maxperformance.com/mhp/myweb.php?hls=1094






Not too many guys I know have forearms that can beat yours. Whoa!

Yea, Tommy has some impressive size in person. And right now hes carrying some beef so he's looking large and in charge. Im really looking forward to the showdown between him and Layne. THATS gonna be good.





Now THAT is a motley looking crew. Looks like a good time.

All good guys there, training hard and I think everyone in that pic is a forum member. "RootRootJ" is in the yellow tank top. Rich Lauro, the owner (in the whitish tank top) is a good man. We trained at his place for very minimal cost when every place in town was getting 20 bucks for a day pass. I guess the "hot spot" to train was the metro something or other gym and its literally wall to wall broh's in the evening. So, getting an actual workout is impossible. OUr workout, however, was top notch. I got in a little smorgasbord of upper body hyper stuff......it was a good session. I kinda wish there was a place where it was all bodybuilders just training like mad.....makes for a great atmosphere.


Wish I could have made it =/

Yea....what happened to you??? I was actually about to text you and Matt took a look on your log and saw you were still at home.


Haha u looked ok man. love the "very homo" look on your face with that Andy dude HAHA! :-p

Yea, I was actually making a weird face just seconds before and I think Matt just missed it with the camera and that was the after shock of the weird face. I do agree....very homo. But, im comfortable with my man-hood. ;)



Were u low carbing it thru the Arnold? Looked kinda flat. :-p

Yea, im just about stage-ready. :cool:



So how tall IS Arnold anyway? And did ya get the answer to the LayzieBone s/n change ?

He's 7 foot tall.....kills men by the hundreds......shoots fireballs from his eyes, and bolts of lightning from his arse.

[DanTheManB]

haha figured i'd get sarcasm. nah man looking good as far as off season slow bulking goes. Def still pretty lean with good thickness (no homo)

[AustrianOakJr]

haha figured i'd get sarcasm. nah man looking good as far as off season slow bulking goes. Def still pretty lean with good thickness (no homo)

Thanks.....ive tanked up about 22 lbs or so, but I feel pretty good. I probably wont go anymore than 30 lbs over before January, so its slow and steady from here out. Although, with all the free protein bar samples I ate this weekend, improbably approaching 200 lbs now......all solid muscle, of course. ;)

[rich55]

Mid day we went down to Rich Lauro's gym and trained like animals. It was awesome being in the presence of like-minded folks. Rich has a nice set up there.....and within walking distance of the convention. So, that was BIG. Tried out Scivation's new "Quake" product prior to training and I started growing muscles upon my muscles as I worked out. Crazy. No, for real....seems like a solid pre workout product. I got a couple samples so ill try it out again.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/Picture013-2.jpg

Hey Sean, I'm glad our paths crossed and we were able to blast some weights! The energy in there was great and we are feeling it today haha. Glad you guys had a good trip and I look forward to following along to see how your offseason and next contest season goes. It's always good to meet good people in the sport. I'm now motivated to try some floor DB presses.

And I forgot to keep my eyes open haha ^^

[RichKnapp]

Man I may have to save some $$$ for next year so I can make the tripe. Everyones pics are so asume.

[DanTheManB]

Thanks.....ive tanked up about 22 lbs or so, but I feel pretty good. I probably wont go anymore than 30 lbs over before January, so its slow and steady from here out. Although, with all the free protein bar samples I ate this weekend, improbably approaching 200 lbs now......all solid muscle, of course. ;)

haha! no doubt! Great work and great planning this offseason...Mine was planned out really well too up until I couldnt decide whether to add more weight or slightly cut or stay where i was lol...but you'll def have an even easier time shredding next go around

[JimmyChitwood]

And did ya get the answer to the LayzieBone s/n change ?

Oak, why do you keep ignoring this important question? WHY?? Why, why, WHY!!??? It's the only thing we really want to know about, and you keep writing about Arnold, Sylvester, and current champions and boring stuff...

[AustrianOakJr]

Hey Sean, I'm glad our paths crossed and we were able to blast some weights! The energy in there was great and we are feeling it today haha. Glad you guys had a good trip and I look forward to following along to see how your offseason and next contest season goes. It's always good to meet good people in the sport. I'm now motivated to try some floor DB presses.

And I forgot to keep my eyes open haha ^^

Thanks Rich. Next year, ill be contacting you to train again. Ill be prepping for my next show at that point.


Man I may have to save some $$$ for next year so I can make the tripe. Everyones pics are so asume.

Definately......gotta get on it. Great time.


haha! no doubt! Great work and great planning this offseason...Mine was planned out really well too up until I couldnt decide whether to add more weight or slightly cut or stay where i was lol...but you'll def have an even easier time shredding next go around

Its difficult to know whether you are gaining weight optimally......how fast to go up, how much weight to add, etc. As a natural, adding solid muscle is a sloooooow process but on the other hand, you dont want to skimp on the calories too much and not provide the opportunity for max growth.


Oak, why do you keep ignoring this important question? WHY?? Why, why, WHY!!??? It's the only thing we really want to know about, and you keep writing about Arnold, Sylvester, and current champions and boring stuff...

I DONT KNOOOOOOWWWW!!!!!!! I only talked to the man for 5 minutes and it just didnt come up. Im sure he has a PM box on bb.com though.

[fltallpaul]

So glad you got to enjoy the Arnold. Sucks I didn't get to go and meet you in person. I am planning on the Olympia this year so the Arnold wasn't in the plans. The one thing I missed was getting to see everyone in one place who is in the sport. Layne is moving to Florida this year and Tommy will be down to visit with Kera later on so I will see them as well. I am sure we will meet eventually so I can show you what a Girly Man you are next to me.

Now stop kidding around with the pictures and post the fitness girls and bikini models!

[AustrianOakJr]

So glad you got to enjoy the Arnold. Sucks I didn't get to go and meet you in person. I am planning on the Olympia this year so the Arnold wasn't in the plans. The one thing I missed was getting to see everyone in one place who is in the sport. Layne is moving to Florida this year and Tommy will be down to visit with Kera later on so I will see them as well. I am sure we will meet eventually so I can show you what a Girly Man you are next to me.

Now stop kidding around with the pictures and post the fitness girls and bikini models!

Yea, man.....one of these days ill catch up with you. I look foward to showing you what you can do if you stop messing around finally put your mind into training hard ;). Actually, I was posting in Rich Lauro's thread about how id like to put something a little more formal together for BB.com contest prep section regulars. Would be cool to meet up and get a bunch of us together.

[stayfit2008]

Sean!,..Missed ya bro,..Thanks for the text,..but i have a new phone so someone else may have gotten the text. When did you get the see all the superstars?? We went Saturday and it was insane,..elbow to elbow movement. A sea of skulls!

[JimmyChitwood]

I DONT KNOOOOOOWWWW!!!!!!! I only talked to the man for 5 minutes and it just didnt come up. Im sure he has a PM box on bb.com though.

Nobody really cares, so I'm a little unsure why you keep bringing this up. :rolleyes:

Just forget about it and let's all move on. OK?

[AustrianOakJr]

Sean!,..Missed ya bro,..Thanks for the text,..but i have a new phone so someone else may have gotten the text. When did you get the see all the superstars?? We went Saturday and it was insane,..elbow to elbow movement. A sea of skulls!

Sent it to you on Sat morning. Figured we could train or whatever.....no biggie.....youre old and crotchity, so you probably would have needed help lifting things and help on and off the machines, etc. Would have slowed us down. ;) HA!

Yes, Sat was ridiculous. Friday was considerably better, but still crazy....this is when we got the good pics......but we only hit up the guys that didnt have lines of people waiting to talk to them.


Nobody really cares, so I'm a little unsure why you keep bringing this up. :rolleyes:

Just forget about it and let's all move on. OK?

Sorry. Wont happen again. :rolleyes:

[AustrianOakJr]

LOWER POWER

Booyah!!! Great session today. Feeling in the groove and although the poundages didnt really move up on squats, I wasnt supposed to be PR hunting either. So, next week im shooting for 360 X 3-4. Tried Scivation's "Quake" again. Dont tell Scivation, but I snuck two samples at the Arnold ;). I tell you I am not a big supp guy, especially the pre-workout stuff and I try not to be sucked in by gimmicky crap, but I may be liking this stuff. The first time I took it immediately prior to my workout, I didnt get much out of it, but I felt great following my workout....could have been endorphins or whatever from training. Today, I took it about 30 min prior to training and had a good feeling going into my first sets of squats.....that "im gonna kick some arse" type of feeling. Good energy, just ready to rip. Dont know if it is still the high coming off the Arnold, or the placebo, or the Quake, but I felt good. I wouldnt mind trying some more, so if you Scivation guys want to lend me some more samples....im up for logging it. :)

In other news.....one of my many training conversations with Matt in the car, on the way to the Arnold, led me to believe I ought to be doing sumo DL's.....so, I tried them for the first time in my life. I had read that they are easier, but I started light, making sure I had the form...... hitting sets of 5 and worked up until I felt as if I was getting close to failure at rep 5....kept bumping the weight up each set. I got to 405 and hit 5 with relative ease, so I went for number 6 and just about topped it out. I think if I were fresh, a set of 450-475 X 5 would be in the game plan. Im gonna start working these in and see where it goes.

ATTG SQUATS

275 X 5
315 X 5
335 X 5
355 X 3
355 X 3
*added some extra volume here than normal....bumping up my game a bit.

SUMO DL's

225 X 5
315 X 5
365 X 5
405 X 6

Workout length: 51 min
Cals burned: 650

[jked4life]

LOWER POWER

Booyah!!! Great session today. Feeling in the groove and although the poundages didnt really move up on squats, I wasnt supposed to be PR hunting either. So, next week im shooting for 360 X 3-4. Tried Scivation's "Quake" again. Dont tell Scivation, but I snuck two samples at the Arnold ;). I tell you I am not a big supp guy, especially the pre-workout stuff and I try not to be sucked in by gimmicky crap, but I may be liking this stuff. The first time I took it immediately prior to my workout, I didnt get much out of it, but I felt great following my workout....could have been endorphins or whatever from training. Today, I took it about 30 min prior to training and had a good feeling going into my first sets of squats.....that "im gonna kick some arse" type of feeling. Good energy, just ready to rip. Dont know if it is still the high coming off the Arnold, or the placebo, or the Quake, but I felt good. I wouldnt mind trying some more, so if you Scivation guys want to lend me some more samples....im up for logging it. :)

In other news.....one of my many training conversations with Matt in the car, on the way to the Arnold, led me to believe I ought to be doing sumo DL's.....so, I tried them for the first time in my life. I had read that they are easier, but I started light, making sure I had the form...... hitting sets of 5 and worked up until I felt as if I was getting close to failure at rep 5....kept bumping the weight up each set. I got to 405 and hit 5 with relative ease, so I went for number 6 and just about topped it out. I think if I were fresh, a set of 450-475 X 5 would be in the game plan. Im gonna start working these in and see where it goes.

ATTG SQUATS

275 X 5
315 X 5
335 X 5
355 X 3
355 X 3
*added some extra volume here than normal....bumping up my game a bit.

SUMO DL's

225 X 5
315 X 5
365 X 5
405 X 6

Workout length: 51 min
Cals burned: 650

Nice workout! I'm glad you gave the Sumo's a go. As far as being easier, I guess it depends on how you're built. My back was way stronger than my glutes/hams when I started them, so conventional was easier for me. More importantly, I think these will hit the areas that you are really trying to blast. Those numbers are real solid for the first time.

As for the Quake, I tried it again today and beasted up some serious poundages on pulls as well. Had so much energy and focus it was ridiculous. As soon as I can order some, I'll be doing so.

[JimmyChitwood]

Nice going on the sumos. I like that style myself, actually. Don't know... maybe it's because I'm taller. Obviously, it brings your center down closer to the floor, and the bar doesn't need to come up as high. This means that "technically" you're doing less work in the pure sense of the word (W = F x d), so in that way it's "easier". And it's kinder to the back and quads, which I like, especially since I train back a couple days after legs. But... it's legal in a PL comp - after all, you're still moving the weight, and a lot of it. I believe Quelly does them this way in his competitions.

[AustrianOakJr]

Nice going on the sumos. I like that style myself, actually. Don't know... maybe it's because I'm taller. Obviously, it brings your center down closer to the floor, and the bar doesn't need to come up as high. This means that "technically" you're doing less work in the pure sense of the word (W = F x d), so in that way it's "easier". And it's kinder to the back and quads, which I like, especially since I train back a couple days after legs. But... it's legal in a PL comp - after all, you're still moving the weight, and a lot of it. I believe Quelly does them this way in his competitions.

Its legal to DL sumo style, eh? I would definately do them this way. I would say im considerably stronger doing them like sumo. Next week, we'll find out how much stronger.


Nice workout! I'm glad you gave the Sumo's a go. As far as being easier, I guess it depends on how you're built. My back was way stronger than my glutes/hams when I started them, so conventional was easier for me. More importantly, I think these will hit the areas that you are really trying to blast. Those numbers are real solid for the first time.

As for the Quake, I tried it again today and beasted up some serious poundages on pulls as well. Had so much energy and focus it was ridiculous. As soon as I can order some, I'll be doing so.

Hmmm.....you seem pretty convinced on the quake. I noticed some real focus and energy yesterday also, but im always skeptical as to where it comes from. I guess you would be the better judge being all depleted. If you have a noticeable increase in energy, I would guess the quake might have something to do with it.

[JimmyChitwood]

Its legal to DL sumo style, eh? I would definately do them this way. I would say im considerably stronger doing them like sumo. Next week, we'll find out how much stronger.

That's my understanding. I recall asking Eric this question specifically, and he confirmed it. Partly by posting a video of himself in competition performing a DL in glorious sumo fashion. Complete with slicked ponytail and giant diaper. It was awesome.

OK I made that up. But it was glorious nonetheless. I think it was well over 500 pounds that he pulled.

[Quelly]

lol, yes its legal to deadlift sumo style in competition, no I didn't have a diaper or a pony tail while doing it, and it was not well over 500lbs...it was exactly 500lbs lol

[AustrianOakJr]

lol, yes its legal to deadlift sumo style in competition, no I didn't have a diaper or a pony tail while doing it, and it was not well over 500lbs...it was exactly 500lbs lol

Well, without a diaper and pony tail its not really sumo style, is it? Hmmm? :D 500 lbs is no joke though! Wow.

[AustrianOakJr]

UPPER POWER

PRetty good session today. I felt kinda weak on shoulder presses, but im thinking it might be because I trained shoulders on saturday last week (rather than my normal friday routine). THen again, I also did dips on saturday, yet I felt like an animal on my smith decline bench presses.....I just kept loading the weight on the bar and pressing! So, that felt pretty good.

DB SHOULDER PRESS

100 X 5
100 X 5
100 X 4 (wanted the 3X5, but couldnt eek it out)

CHEST SUPPORTED ROWS

4 plates X 5
4 plates X 5
4 plates X 4
4 plates X 4

DECLINE SMITH BENCH PRESS

315 X 5
335 X 5
345 X 5
355 X 4

Workout length: 1 hr
Cals burned: 500

[Quelly]

Well, without a diaper and pony tail its not really sumo style, is it? Hmmm? :D 500 lbs is no joke though! Wow.

BAH! I'm gonna crush that old meet pr into the dust, just hit 505 for a double 3 weeks ago.
But thanks :)

[AustrianOakJr]

BAH! I'm gonna crush that old meet pr into the dust, just hit 505 for a double 3 weeks ago.
But thanks :)

You, sir, are a madman. :)

[thepacman]

Looks like your DB Should Presses have gone up since last time I checked. Nice work!

[AustrianOakJr]

Looks like your DB Should Presses have gone up since last time I checked. Nice work!

Its interesting, because they went up like crazy in a short period and then kinda leveled off and actually dipped a touch. But, yes....they are up from last year at this time, so I guess thats good.

[JimmyChitwood]

lol, yes its legal to deadlift sumo style in competition, no I didn't have a diaper or a pony tail while doing it, and it was not well over 500lbs...it was exactly 500lbs lol

You sure? I'm gonna check the video again. I do tend to glorify things in my memory, so it's possible I'm not recalling things straight... :D


BAH! I'm gonna crush that old meet pr into the dust, just hit 505 for a double 3 weeks ago.
But thanks :)

NOW we're talkin'. I'm betting on 540. Doable?? How much time do we have?

Edit: 539. I don't want to push you.


Its interesting, because they went up like crazy in a short period and then kinda leveled off and actually dipped a touch. But, yes....they are up from last year at this time, so I guess thats good.

You're darn right that's good. I refuse to feel bad for a guy that can shoulder press 100's.


Well... unless he drops them on his head. That warrants some measure of sympathy.

[FATHER FLEX]

LOL@Jimmy

No LOL at Oaks arms...WTF Huge in all those pics

[JimmyChitwood]

Did you really mean LOL @ Jimmy... or LOL WITH Jimmy?

It matters, you know...








:D

[AustrianOakJr]

You're darn right that's good. I refuse to feel bad for a guy that can shoulder press 100's.


Well... unless he drops them on his head. That warrants some measure of sympathy.

I wouldnt put it past myself to drop one right on my noggin. Those things are heavy, you know.


LOL@Jimmy

No LOL at Oaks arms...WTF Huge in all those pics

He he....thanks. I thought I was doing myself a dis-service posting my flexed arm next to the pros, but if Berto thinks theyre huge, then OK!

BTW, I kept an eye on your client all weekend. Poor guy.....down to 35g of fat a day. He wanted to go out and get Pizza, McDonalds, ice cream, etc. All weekend long, all I heard was crying...."im so hungry.....I need ice cream"......at one point I think he started to raid the fridge while sleep walking......but rest assured I kept him in line. ;) And after one weekend with me, he's got his shredded glutes. :D

[Quelly]

You sure? I'm gonna check the video again. I do tend to glorify things in my memory, so it's possible I'm not recalling things straight... :D



NOW we're talkin'. I'm betting on 540. Doable?? How much time do we have?

Edit: 539. I don't want to push you.

Thanks for not pressuring me lol

[cheap710]

This is the best post on this topic i have ever read.
Regards

[JimmyChitwood]

And after one weekend with me, he's got his shredded glutes. :D

:eek:

I don't want to touch this one with a ten foot pole.



This is the best post on this topic i have ever read.
Regards

:) I love this. I'm giving cheap the "random" award - made me laugh.

[AustrianOakJr]

:eek:

I don't want to touch this one with a ten foot pole. .

Uuuummm. Er.....uh. Hmmmm...... Yea. OK.

.........get your mind out of the gutter!


:
:) I love this. I'm giving cheap the "random" award - made me laugh.

Me too. Still not quite sure what "topic" he's referring to, but ill assume it was one of my posts that was the best. ;)

[JimmyChitwood]

Uuuummm. Er.....uh. Hmmmm...... Yea. OK.

.........get your mind out of the gutter!


Hey, I didn't type it!! And friends don't let friends type gay comments.

Not without hitting them over the head with it, anyway. I care, dude. Can't you see that???

:p

[DanTheManB]

Hey, I didn't type it!! And friends don't let friends type gay comments.

Not without hitting them over the head with it, anyway. I care, dude. Can't you see that???

:p

wonder if he gave him "the look" too haha! :-p

[AustrianOakJr]

wonder if he gave him "the look" too haha! :-p

http://i247.photobucket.com/albums/gg123/AustrianOakJr/Supe20wink.jpg

[FATHER FLEX]

BTW, I kept an eye on your client all weekend. Poor guy.....down to 35g of fat a day. He wanted to go out and get Pizza, McDonalds, ice cream, etc. All weekend long, all I heard was crying...."im so hungry.....I need ice cream"......at one point I think he started to raid the fridge while sleep walking......but rest assured I kept him in line. ;) And after one weekend with me, he's got his shredded glutes. :D

Gonna send more guys to you during the final weeks. LOL

"I need ice cream." LOL

[AustrianOakJr]

Gonna send more guys to you during the final weeks. LOL


Ha ha! You got it. Nah....for real though......Matt looks real tight. He is doing well. He had a few nibbles (im talking nibbles) of some protein bars at the Arnold, but that was more than burned off in the walking around ALL day long. He was rock solid and at a couple points I thought I might lose him.....he got all light headed and blood sugar tanked on him. I knew he was darn close to done. We are gonna start training together a day or so a week up until his contests. Hopefully I can keep pushing him (and him likewise for me).

[AustrianOakJr]

LOWER HYPER

LEGS!!!!!! I really love training dem der legs. LOVE it. Honestly, its the one day I really look forward to so much that I get butterflies in my stomach during the day thinking about it. Is that queer? Or maybe just psychotic. I dont care. I want some BIG freaking legs. Like Doug Miller BIG.

So, it was a good session. I hit hacks hard.....perhaps a little too hard because I struggled on my last set to meet my goal. Bummer. Went on to single leg presses and noted my left leg is definately weaker. Another bummer. But, I got a second wind once I hit GHR's and the other isolation moves and added some volume there......normally I am smoked at that point, but I kept pumping. I was trying a sample of "cytonox" intra workout drink. I think the carbs in the drink may have kept the blood sugar stable towards the end. Could be promising there.

So here's the low-down:

HACKS (ATTG)

4 pps X 10
4 pps +25's X 8
4 pps + 25's X 9
4 pps + 25's X 7 (was shooting for 8)

SINGLE LEG PRESSES

2 pps X 8
3 pps X 8
3 pps X 8
*per leg

GHR's

BW X 10
BW X 8
BW X 8
* decreasing the "help" as I went along

LEG CURLS

75 X 8
90 X 8

LEG EXTENSIONS

Stack X 10
Stack X 10 (big squeeze)
Stack X 8-9, drop 2/3 stack X 6

DONE.

Workout length 1:02
Cals burned 680

My wife went out with her girlfriends last night to a high end dessert place and brought me home a piece of peanut butter pie. So, that was waiting for me after legs. SOLID PWO nutrition when adding a nice glass of ON's new platinum hydro-whey. This pie would normally be too rich to finish in one sitting, but following legs training.....quite the blood sugar rush!! WOO HOO!

Afterward, I measured my legs. Havent measured since just before I started last prep. My legs were 23" two years ago, prior to cutting for the 08 Olympus. This last season prior to cutting, they were 24". Today they measured 24 1/4" inches!!! YEA!!!! Twenty five inch quads are in the future!

[DanTheManB]

LOWER HYPER

LEGS!!!!!! I really love training dem der legs. LOVE it. Honestly, its the one day I really look forward to so much that I get butterflies in my stomach during the day thinking about it. Is that queer? Or maybe just psychotic. I dont care. I want some BIG freaking legs. Like Doug Miller BIG.

So, it was a good session. I hit hacks hard.....perhaps a little too hard because I struggled on my last set to meet my goal. Bummer. Went on to single leg presses and noted my left leg is definately weaker. Another bummer. But, I got a second wind once I hit GHR's and the other isolation moves and added some volume there......normally I am smoked at that point, but I kept pumping. I was trying a sample of "cytonox" intra workout drink. I think the carbs in the drink may have kept the blood sugar stable towards the end. Could be promising there.

So here's the low-down:

HACKS (ATTG)

4 pps X 10
4 pps +25's X 8
4 pps + 25's X 9
4 pps + 25's X 7 (was shooting for 8)

SINGLE LEG PRESSES

2 pps X 8
3 pps X 8
3 pps X 8
*per leg

GHR's

BW X 10
BW X 8
BW X 8
* decreasing the "help" as I went along

LEG CURLS

75 X 8
90 X 8

LEG EXTENSIONS

Stack X 10
Stack X 10 (big squeeze)
Stack X 8-9, drop 2/3 stack X 6

DONE.

Workout length 1:02
Cals burned 680

My wife went out with her girlfriends last night to a high end dessert place and brought me home a piece of peanut butter pie. So, that was waiting for me after legs. SOLID PWO nutrition when adding a nice glass of ON's new platinum hydro-whey. This pie would normally be too rich to finish in one sitting, but following legs training.....quite the blood sugar rush!! WOO HOO!

Afterward, I measured my legs. Havent measured since just before I started last prep. My legs were 23" two years ago, prior to cutting for the 08 Olympus. This last season prior to cutting, they were 24". Today they measured 24 1/4" inches!!! YEA!!!! Twenty five inch quads are in the future!

thats AWESOME. isnt that an amazing feeling to see that progress?? keep killin it!

[AustrianOakJr]

thats AWESOME. isnt that an amazing feeling to see that progress?? keep killin it!

Yea....its only a 1/4 inch, but it was good to see it. If I can put another 1/4 inch on in the next 4-5 mos, ill be real happy.

[ever1964]

Great leg work! Those single leg presses are especially impressive to me. I have been doing some of those and really struggle. Funny thing about those is putting so much effort into the first leg, and then the realization of "Oh Crap", I still have another leg to go.

[AustrianOakJr]

Great leg work! Those single leg presses are especially impressive to me. I have been doing some of those and really struggle. Funny thing about those is putting so much effort into the first leg, and then the realization of "Oh Crap", I still have another leg to go.

Thanks man.....honestly, I dont know how that weight stacks up. But 3 pps felt real heavy on my left leg. My right leg was coasting a bit. Im trying to do more single leg stuff....it IS tough. Same thing with the split squats.....get through the set and then realize.....its only HALF the set. So, it feels like youre doing more work, for sure. In the end I think its valuable in keeping the legs balanced a bit. With the upper body, I do do much dumbbell work that I stay pretty symmetrical, but i tend to not want to give the legs that individualized attention. Gotta stay on that!

[J_Bo]

Nice job on the tree trunks, Buddy!

[JimmyChitwood]

Sweet work on the legs. Ima tra doze singa leg presses, yo. Muuhney.

And yes it's queer that you get butterflies in your stomach thinking about leg training later in the day. But that makes me queer too. Actually... that makes me queer like 4 days a week. I love it all. But you right boss... legs are something special... a day set apart.

When you measure your quads, where are you measuring? I've read it should be done midway between the hip and knee? That right? I'd like to get some measurements down.

[AustrianOakJr]

When you measure your quads, where are you measuring? I've read it should be done midway between the hip and knee? That right? I'd like to get some measurements down.

Well, when I first looked at the measurements of my legs taken by the trainer at Golds (prior to the transformation contest), I wasnt sure where she measured......so I went back and asked. She said she measured my thigh where my finger tips hit when im standing relaxed. She said that isnt the "official" way to measure, but for time saving and continuity's sake, thats what she did for everyone in the contest. So...I have been measuring in that spot since. Now, that happens to be just about half way from my hip bone to my knee and conveniently just about the biggest spot on my leg.


Nice job on the tree trunks, Buddy!

Thanks dude.

[fltallpaul]

By the way, new MuscleMag cover....if your an Arnold Fan its a must own, tons of great articles!

http://www.thearnoldfans.com/pictures/magazines/arnoldmag.jpg

[JimmyChitwood]

Well, when I first looked at the measurements of my legs taken by the trainer at Golds (prior to the transformation contest), I wasnt sure where she measured......so I went back and asked. She said she measured my thigh where my finger tips hit when im standing relaxed. She said that isnt the "official" way to measure, but for time saving and continuity's sake, thats what she did for everyone in the contest. So...I have been measuring in that spot since. Now, that happens to be just about half way from my hip bone to my knee and conveniently just about the biggest spot on my leg.
.

Hmmm... well that's freakin' awesome that your legs are responding. I sure need to talk mine into that too. I keep wearing my shorts to the gym so that I remind myself every day that they need work. Today it looked completely ridiculous - I had such an upper body pump from the chest and tricep work - my upper body looked like Arnold and my lower body looked like Corporal Klinger. But with some quad separation coming in. :)

I just measured up my quads.... drumroll please....
















24.25" at the midpoint between hip and knee. On me though, that's not the biggest part of my leg. At the biggest point (just a couple inches up I'd say) it's 24.75". Why do your legs look so much bigger?? It's not fair! :mad:

Your quad attachments are lower than mine, so as you fill in your legs it gives a very meaty look above the knee. My legs are built much more like Stayfit's - very skinny just above the knee, and sweeping up and out from there. Soo.... I'll always look like I've got puny legs in shorts I guess.


Sweet post Paul. I gotta get that one - looks like a good read.

[AustrianOakJr]

By the way, new MuscleMag cover....if your an Arnold Fan its a must own, tons of great articles!


Yep.....picked it up at the Arnold. Ive got the original one from '97 too. This latest one is actually a really good magazine. Its got a lot of "behind the scenes" stuff from Franco, Zane, Grant, etc. Pretty interesting. Is it me or does Frank Zane come off real jealous of Arnold in his interview? Seems like he was wasting no opportunity to tell about what Arnold learned from him.





24.25" at the midpoint between hip and knee. On me though, that's not the biggest part of my leg. At the biggest point (just a couple inches up I'd say) it's 24.75". Why do your legs look so much bigger?? It's not fair! :mad:

Your quad attachments are lower than mine, so as you fill in your legs it gives a very meaty look above the knee. My legs are built much more like Stayfit's - very skinny just above the knee, and sweeping up and out from there. Soo.... I'll always look like I've got puny legs in shorts I guess.

.

I think the fact that im a few inches shorter has something to do with it. Much harder to fill out the larger frame. But an (almost) 25" leg is not too shabby at all. I would venture to say that they were probably a full inch larger back in the day, no? Thats a decent size leg.....so why dont you just do a couple squats and get that back, OK?

[JimmyChitwood]

I think the fact that im a few inches shorter has something to do with it. Much harder to fill out the larger frame. But an (almost) 25" leg is not too shabby at all. I would venture to say that they were probably a full inch larger back in the day, no? Thats a decent size leg.....so why dont you just do a couple squats and get that back, OK?

Hmmm.... well, it seems according to the measurement that it should be respectable, but to look at them... it's a disaster. I'm guessing that the judges won't humor me to wear a tape measure around one leg with 24.75" highlighted on it. But I can ask.

No, to LOOK right, these babies need to be around 26+. I'm thinking it's my shoulder width that helps make my legs look so inadequate, and it's amplified by the narrowness of the leg above the knee. Beefing up the teardrop as well as adding some mass to the outter sweep should give me at least the illusion that I want.

[Blazed]

S'all about them illusions in this sport.

[thepacman]

S'all about them illusions in this sport.

unless of course you got the Oak's arms, no illusion there! There huge!

[BloodRaged]

Must be a popular guy Oak :P or you horde stuff like myself... your in box is full.

:)

[AustrianOakJr]

Must be a popular guy Oak :P or you horde stuff like myself... your in box is full.

:)

Cleaned it out for you. :cool:

[DanTheManB]

S'all about them illusions in this sport.

this....although my quads are now 27" (measured a cple days ago) FTW (no brag, no homo no e-stats)

[fltallpaul]

Is it me or does Frank Zane come off real jealous of Arnold in his interview? Seems like he was wasting no opportunity to tell about what Arnold learned from him.

I have to agree. Frank Zane does come off as very high and mighty. I do believe he is correct though. Arnold did learn alot from him, as he did from everyone who every beat him. Frank was one of the few who did. I am not sure Frank is Jealous of Arnold. Frank always struck me as someone who didn't want the fame like Arnold did. I am a huge Frank Zane fan and when I saw him in person at the Arnold last year it kind of freaked me out, lol. He is so much more accessible than is Arnold.

[AustrianOakJr]

I have to agree. Frank Zane does come off as very high and mighty. I do believe he is correct though. Arnold did learn alot from him, as he did from everyone who every beat him. Frank was one of the few who did. I am not sure Frank is Jealous of Arnold. Frank always struck me as someone who didn't want the fame like Arnold did. I am a huge Frank Zane fan and when I saw him in person at the Arnold last year it kind of freaked me out, lol. He is so much more accessible than is Arnold.

Wow. Id love to meet Frank Zane. Didnt see him this year......didnt really see anyone from that Golden Age. Lee Labrada was about as close as it came.

Zane's interview just struck me as him having a little bit of a complex.....I dont know, maybe not. But he made a point of the fact that he beat Arnold in the early days and then also made some remarks about the upset at the '80 Olympia. Just a few jabs here and there that made me think he was kinda not wanting to give Arnold the credit. Either way, Zane is awesome. In a way, I think his physique is just as, if not more aesthetic than Arnold.

[stayfit2008]

Frank was there Saturday,..barely recognized him with the gray hair and oversized clothing. Lee Labrada on the other hand is keeping up very well,..says alot for us old folk!

[AustrianOakJr]

Frank was there Saturday,..barely recognized him with the gray hair and oversized clothing. Lee Labrada on the other hand is keeping up very well,..says alot for us old folk!

Pics or he wasnt there. ;)

[AustrianOakJr]

LOWER POWER

Really hit it pretty hard. I think I deadlifted a bit too much. My back is spasming and I feel like I was run over by a truck. This whole deadlift and squat day is something else. A real CNS killer. DIdnt hit my PR's today, I was feeling a bit weak. Just didnt have the grunt I was looking for. My nutrition was a bit under normal cals prior to my workout. I made up for it with a big old garbage plate post workout......not something I normally do b/c I have no way to track the macros, but I felt it was in order after a day like today.

ATTG SQUATS

275 X 5
315 X 5
335 X 4
360 X 2 (going for 3 for the PR)
360 X 2 (one more effort and couldnt do it.....next week)

SUMO DL's

315 X 5
425 X 4
425 X 4

SLDL's

335 X 5
335 X 5
335 X 5

This workout was a little over an hour long and burned over 840 calories!!!! :eek:

Would be nice to think I burned off my garbage plate.....but this thing is probably two leg workouts:
http://i247.photobucket.com/albums/gg123/AustrianOakJr/garbage_plate.jpg

[J_Bo]

That's a big workload! Good stuff, Seanster!

[AustrianOakJr]

That's a big workload! Good stuff, Seanster!

YAH. BIG. Like J-Bo big.

Ok, not that big. ;)

[RichKnapp]

That's a big workload! Good stuff, Seanster!
DIDO, BUT did he have to post food????????????????????????????? ;(

[stayfit2008]

Sean,..you gettin your Fatzor on!! Gotto be gettin strong tho!

[thepacman]

http://i247.photobucket.com/albums/gg123/AustrianOakJr/garbage_plate.jpg
http://msnsmileys.net/d/smileys/Drool/Drool_15.gif

Dude, still a strong workout. I need to lift with you, 840 cals, crazy!

[AustrianOakJr]

DIDO, BUT did he have to post food????????????????????????????? ;(

Sorry.....it wasnt that good.




......Ok, it was. :D



Sean,..you gettin your Fatzor on!! Gotto be gettin strong tho!

Yep, im a fatty. Floating around in the mid 180's right now. Complete with love handles and really blubbery abs. I will probably do a mini at some point prior to summer time. Chop off 8-10 lbs within few weeks and then back to it.


http://msnsmileys.net/d/smileys/Drool/Drool_15.gif

Dude, still a strong workout. I need to lift with you, 840 cals, crazy!

Yea, I dont know that I have burned that many calories since I have been monitoring. I tell you what though, im feeling this one. DEEP fatigue setting in. Ill be a mess tomorrow.

[J_Bo]

Oak, you can't cut!!! You can't let Chris be bigger than you! You gotta get to 200 to catch him!

[AustrianOakJr]

Oak, you can't cut!!! You can't let Chris be bigger than you! You gotta get to 200 to catch him!

If I wanted to be 200 by the end of the week, I could....:)

I might hit 200 lbs but it wont be until the end of the year.....actually, I was planning on topping out at 195 but the weight is coming on a little faster than I intended....especially this week. Dont know if im holding a bit more water or something, but my weight jumped like 2 lbs this week. Figured no biggie, it will drop back off. BUt it seems to be hanging on.

I definitely perform a lot better when im carrying some chub, but I would like to stay relatively lean where I dont have to cut more than 30 lbs come January. YOu know how that is. ;)

[Work-Hard]

LOWER POWER

Really hit it pretty hard. I think I deadlifted a bit too much. My back is spasming and I feel like I was run over by a truck. This whole deadlift and squat day is something else. A real CNS killer. DIdnt hit my PR's today, I was feeling a bit weak. Just didnt have the grunt I was looking for. My nutrition was a bit under normal cals prior to my workout. I made up for it with a big old garbage plate post workout......not something I normally do b/c I have no way to track the macros, but I felt it was in order after a day like today.

ATTG SQUATS

275 X 5
315 X 5
335 X 4
360 X 2 (going for 3 for the PR)
360 X 2 (one more effort and couldnt do it.....next week)

SUMO DL's

315 X 5
425 X 4
425 X 4

SLDL's

335 X 5
335 X 5
335 X 5

This workout was a little over an hour long and burned over 840 calories!!!! :eek:

Would be nice to think I burned off my garbage plate.....but this thing is probably two leg workouts:
http://i247.photobucket.com/albums/gg123/AustrianOakJr/garbage_plate.jpg


If I wanted to be 200 by the end of the week, I could....:)

I might hit 200 lbs but it wont be until the end of the year.....actually, I was planning on topping out at 195 but the weight is coming on a little faster than I intended....especially this week. Dont know if im holding a bit more water or something, but my weight jumped like 2 lbs this week. Figured no biggie, it will drop back off. BUt it seems to be hanging on.

I definitely perform a lot better when im carrying some chub, but I would like to stay relatively lean where I dont have to cut more than 30 lbs come January. YOu know how that is. ;)

Strong lower power day...Those are three big moves with some serious weight, no wonder you fell like you were hit by a truck. When I get this feeling the foam roller is my best friend. If you don't use one, it is well worth the money.

I have no idea what is on that garbage plate, nor do I care. It could be ground dog and I'd still eat it. Anything with the word garbage in it has to taste good.

I feel you about performing best with a little more chub than you'd ideally like to carry. I look at it this way, you need to move heavy ass weight (realitvely speaking) to put on quality size and in order to do that you need to eat and eat well. As long as you keep your eye on things and have the control to reel things in every once in a while you should be fine.

[JimmyChitwood]

Oh my word Sean... that is a boat load of work in one day. Wow. Nice going.

I'm watching Pumping Iron right now as I eat my dinner. If I can't train due to illness, I might as well keep my mind in the game.

Rich K - dude, every time I turn around your avatar gets meaner and meaner looking! :eek:

Gotta go - Arnold is going through his posing routine now. I scored the Arnold feature Muscle Mag too. I think I got the last one in the state - I had to look all over!

[AustrianOakJr]

Strong lower power day...Those are three big moves with some serious weight, no wonder you fell like you were hit by a truck. When I get this feeling the foam roller is my best friend. If you don't use one, it is well worth the money.

I have no idea what is on that garbage plate, nor do I care. It could be ground dog and I'd still eat it. Anything with the word garbage in it has to taste good.

I feel you about performing best with a little more chub than you'd ideally like to carry. I look at it this way, you need to move heavy ass weight (realitvely speaking) to put on quality size and in order to do that you need to eat and eat well. As long as you keep your eye on things and have the control to reel things in every once in a while you should be fine.

Yep, the "garbage plate" is a Rochester, NY tradition. Its pretty much everywhere around here and there are many different versions, but the standard is a BIG bed of warm home fries (or french fries) side by side with cold mac salad, then topped off with two bun-less cheesburgers and slathered in onions and chili sauce. It sounds down right disgusting, but for some reason, it just works. I think its the cold mac salad mixing with the hot sauce and burger.......oh glory!

The extra chub is a tough call. On the one hand, I feel like I can horse around a good amount of weight, I fill out my shirts so I feel big, but on the other hand, if I have to diet longer to peel it all off, then what have I accomplished. Its a real balancing act. Crazy sport.


Oh my word Sean... that is a boat load of work in one day. Wow. Nice going.

I'm watching Pumping Iron right now as I eat my dinner. If I can't train due to illness, I might as well keep my mind in the game.

Rich K - dude, every time I turn around your avatar gets meaner and meaner looking! :eek:

Gotta go - Arnold is going through his posing routine now. I scored the Arnold feature Muscle Mag too. I think I got the last one in the state - I had to look all over!

It was a boat load. And I am feeling it today, big time. My back is sooooo freaking sore that its hard to notice my hamstrings that are making my hobble around like a crippled old man. Why the heck do I do this to myself???

Glad you scored the mag. I got your voice mail in that regard. You sounded......excited. Soak that in. Words from the man himself.

[AustrianOakJr]

UPPER POWER

I was under a big time crunch today. Got out of work late because of some bogus meeting where they tell me how to do the job I have been doing for last decade.....as if I forgot. I love those meetings....especially on a beautiful 60*, sunshining, day. It is my wife's birthday so I wanted to stop and get a cake because we were having some friends over for a Bible study group, so i had about 30 min tops to finish my business and go. Which was OK, because I am so drained from yesterdays pounding I was happy to go real low volume today. Hit some decent numbers, kept the pace moving along and had a decent go of it.

DB SHOULDER PRESS

75 X 5
100 X 5
100 X 5
100 X 5 plus one forced rep (X6)

* got the 3 X 5 I was gunning for last week but couldnt get. Nailed it this week.

DECLINE BENCH PRESS

225 X 5
295 X 5
315 X 1 (balance was off and I aborted the set)
315 X 3

Done and done....short and sweet. Out in about 25 min. Had some cake for my wife's b'day when I got home. ;)

[JimmyChitwood]

Glad you scored the mag. I got your voice mail in that regard. You sounded......excited. Soak that in. Words from the man himself.

OK, I confess I wasn't THAT excited. But I thought the message would come across funnier if I squealed and hyperventilated. I really just wanted you to know so you didn't go buy another copy for me. Seriously - I got the last one. I stopped at like 7 or 8 places for this stupid magazine, so it had better be good.




DB SHOULDER PRESS

75 X 5
100 X 5
100 X 5
100 X 5 plus one forced rep (X6)

* got the 3 X 5 I was gunning for last week but couldnt get. Nailed it this week.

DECLINE BENCH PRESS

225 X 5
295 X 5
315 X 1 (balance was off and I aborted the set)
315 X 3

;)

Sweet work done there, man. Movin' 315, eh? Strong.

[AustrianOakJr]

OK, I confess I wasn't THAT excited. But I thought the message would come across funnier if I squealed and hyperventilated. I really just wanted you to know so you didn't go buy another copy for me. Seriously - I got the last one. I stopped at like 7 or 8 places for this stupid magazine, so it had better be good..

Yep, its good. More of what I would expect out of a book......lots of research and planning for that issue.....definitely a good read.



Sweet work done there, man. Movin' 315, eh? Strong.

YUPPER. I think I had some more in me, but that was the first time I had loaded that much weight on the bar and was being a bit conservative. Next week, ill move out into the hammer lane and see what I can do.

[JimmyChitwood]

YUPPER. I think I had some more in me, but that was the first time I had loaded that much weight on the bar and was being a bit conservative. Next week, ill move out into the hammer lane and see what I can do.

Good. Let's get serious. Unless... you'd rather be a pussy all your life?

[AustrianOakJr]

Good. Let's get serious. Unless... you'd rather be a pussy all your life?

http://i247.photobucket.com/albums/gg123/AustrianOakJr/ass3.gif

[AustrianOakJr]

Skipped my workout today. Yep. Im a baaad man. Was supposed to be some abs and calves. Well, my knee has been bothering me when I do calf raises and it was so nice out today that I had some crazy spring fever.....I figured it was a great day to skip. Well, I wound up getting quite the cardio session in. We went out for a family bike ride and I had my two kids in tow.....I was pulling the little bike trailer. That thing is heavy. And I was jumping the bike (with the trailer) over every bump and curb.....running through snow banks.....swerving around all over.....this kids were loving it. Then my wife kept challenging me to races. Normally, she would be no threat, but when im pulling a 90 lb cart behind my bike, it makes things interesting. So my heart must have been beating at 200 bpm......just going crazy trying to catch her. It was a good time and probably the best cardio I have had since my HIIT cardio in contest prep mode. SHWEEET!

[JimmyChitwood]

I approve. Had me chuckling there reading about the races with the trailer in tow. I take it you didn't go headlong into any snowbanks and flip over the handlebars? I bet the kids would enjoy that trick too... so long as the trailer didn't go end over.

[AustrianOakJr]

I approve. Had me chuckling there reading about the races with the trailer in tow. I take it you didn't go headlong into any snowbanks and flip over the handlebars? I bet the kids would enjoy that trick too... so long as the trailer didn't go end over.

Snow banks werent quite big enough for that......and there wasnt 3 feet of snow on the other side of the bank to land in. So, I dont know how that would have turned out. I did plow right through a couple of smaller banks with snow splashing up into the trailer. The kids love it. I start swerving all erratically around the sidewalks and the kids are laughing their heads off. You should see the disapproving looks I get from drivers passing by. He he!! I need to put that bumper sticker on my the back of the cart......"The more you disapprove, the more fun it is for me." Great cardio though.......that trailer really adds to it, especially as the boy is getting quite big for it. Hes a load by himself, then add El to the cart and thats a real workout.

[AustrianOakJr]

LOWER HYPER

I wasnt feeling so hot going in to training today. I just had one of those draining days where you come home with a headache and little bit of nausea. I figured the endorphin rush of the training would fix things and it did. I felt better as I got moving. My body was still telling me to take it easy after Monday's blistering session, so I kept the volume relatively low and held off on the drop sets (for the most part).

Was a good session, none the less.....I moved some big weight around......grunting and stomping around like a rabid bull......snorting at the weights.....psyching them out. The iron is a formidable opponent though. Its not easily persuaded to veer off its course that gravity desires from it. But sometimes......I get to teach it a special lesson. And it feels good to kick some arse.

Ok....so here it is.

SMITTY SQUATS

315 X 6
405 X 8
405 X 9
405 X 9

SMITTY SQUATS W/ KNEES TOGETHER AND LEGS OUT FRONT

315 X 10
315 X 10

ONE-LEGGED PRESSES

3pps X 9
3pps X 10


LEG EXTENSIONS

Stack X 10
Stack X 10

LEG CURLS

90 X 8
105 X 8
120 X 8
120 X 6, 90 X 6, 75 X 4 - ouch.

Done.

Workout length - 1 Hr
Cals burned - 748

Werd out.

[ever1964]

LOWER HYPER


SMITTY SQUATS

315 X 6
405 X 8
405 X 9
405 X 9

SMITTY SQUATS W/ KNEES TOGETHER AND LEGS OUT FRONT

315 X 10
315 X 10

ONE-LEGGED PRESSES

3pps X 9
3pps X 10


LEG EXTENSIONS

Stack X 10
Stack X 10

LEG CURLS

90 X 8
105 X 8
120 X 8
120 X 6, 90 X 6, 75 X 4 - ouch.

Done.

Workout length - 1 Hr
Cals burned - 748

Werd out.

Impressive session. Still amazed at those one leg presses with 3 plates.

[AustrianOakJr]

Impressive session. Still amazed at those one leg presses with 3 plates.

Really? I dont know what is "good" weight for those. I feel like im not doing a lot, because I can do upwards to 9 plates with both legs, but it doesnt work out that you can do quite half. I could see myself ramping up to 4 pps in fairly short order. Im gonna keep them in my routine for a while and see where it goes. Already, I felt better balance out of my left leg after only my second bout with this exercise.....and I got two more reps, so that is promising.

[King Jug]

So now that this topic is like, 3 weeks old...

Man, I can't believe I didn't run into you at the Arnold. Haven;t stopped by the thread for a while so I didn't know you were there. Did you go to the finals? Heath had Kai SO beat but somehow, Kai came out on top. There must've been some major changes made since prejudging. Also was cool to see Arnold presenting Stallone with the lifetime achievement award.

Did you see Dorian Yates at the expo? I bet you could probably hold your own next to him, he's not the mass monster he used to be. I wouldn't give him the look you gave the Dymatize guy though, he might get weirded out.

[AustrianOakJr]

So now that this topic is like, 3 weeks old...

Man, I can't believe I didn't run into you at the Arnold. Haven;t stopped by the thread for a while so I didn't know you were there. Did you go to the finals? Heath had Kai SO beat but somehow, Kai came out on top. There must've been some major changes made since prejudging. Also was cool to see Arnold presenting Stallone with the lifetime achievement award.

Did you see Dorian Yates at the expo? I bet you could probably hold your own next to him, he's not the mass monster he used to be. I wouldn't give him the look you gave the Dymatize guy though, he might get weirded out.

Believe it or not, I didnt go to the show.....just the expo. Too poor this year. Im gonna try and put some coin aside for next and do it right. Too bad I missed you.....you must have blended in with all the other huge guys! ;)

I did see Dorian. He saw me coming and ran the other way. He didnt want any pics standing next to me. :D

[J_Bo]

makes sense. He knows his name would drop down a spot on a LOT of people's greatest of all time list.

[AustrianOakJr]

LOWER POWER

Oh MAN!!!! WOO HOO! Just got back from another back breaking lower power day. I really love this power lifting scheme. I love to see the progress week to week. You cant argue with the numbers. Last week, I was doing X amount......this week im doing more. That is measurable progress. Whether or not that will equate to hugeness has yet to be seen. But, I AM getting stronger. Every month I am adding a solid 5 lbs to the bar on most of my lower power lifts and that feels freaking awesome.

ATTG SQUATS

315 X 5
335 X 4
360 X 3 (PR)
360 X 3 (PR)
* last week I was shooting for the 360 X 3 and fell short at two sets of 360 X 2. I ALMOST got 360 X 4 on the first attempt this week. Almost.

SUMO DL's

430 X 4 (PR)
430 X 5 (PR)
*was shooting for another set of 4 and I got that crazy look in my eye and just went nutzo. yeeah!

SLDL's

340 X 5 (PR)
340 X 5 (PR)
* pretty sure these are PR's.....ill have to look back through my log to make sure. But they are definitely PR's following 2 heavy sets of sumos.

Came home......5 oz chicken, 1 serving of spanish rice, and 1 pop tart.....mmmmm.....
Nutrition for today will be 205P/425C/70F

In other news.....for those that were following my Fred Dimenna article debacle.....I am finishing up my response so I phoned Rich Fitter today and we chatted for a while. Rich is a nice guy. He seems level headed and fair. He's gonna have my article posted for next issue with a picture of my ugly arse on stage. Ill be famous. Forever. And ever. :)

[JimmyChitwood]

Sean,
You... are... incredible. I mean it. Incredible. And really amazing too. And just plain incredible.

Nice work on those PRs. I'd like to see them a little higher, but still... that's awesome. And all those PRs in ONE day is over the top - killer workout there man. Ballsy. :cool:

Me? Well, even though my poundage was not impressive today for my legs workout... I don't think I've ever been closer to puking and fainting into a pile of my own vomit. I've been sick for the past week but couldn't skip another legs day... so I hit it. :o

[AustrianOakJr]

Sean,
You... are... incredible. I mean it. Incredible. And really amazing too. And just plain incredible.

Nice work on those PRs. I'd like to see them a little higher, but still... that's awesome. And all those PRs in ONE day is over the top - killer workout there man. Ballsy. :cool:

Me? Well, even though my poundage was not impressive today for my legs workout... I don't think I've ever been closer to puking and fainting into a pile of my own vomit. I've been sick for the past week but couldn't skip another legs day... so I hit it. :o


Tim, YOU are incredible. Completely. Incredible. I mean it. Falling into your own pile of puke? Now thats what I like to hear. Too bad youre still sick. Crank up that vitamin D3 and stop whining about it, OK? :) Good on you for getting to it despite being sick though. Thats always a tough call.....to train or not to train.....that is the question. I think its wise to get in and get the muscle moving if you've taken quite a few days off. Probably not wise to go to pukage, but eh.....thats pretty much what I expect. Werd.

[DanTheManB]

I'm curious-and forgive me if it's been mentioned...but why are you ONLY posting "lower" days?

[AustrianOakJr]

I'm curious-and forgive me if it's been mentioned...but why are you ONLY posting "lower" days?

Im not. Im posting the occasional upper power. :) In all honesty, my upper hyper days are quite boring with little to show in the way of progress because im not pushing hard. The way I see myself now is that my uppers are a ways ahead of my lowers. So, if I want the lowers to catch up, I need to put the brakes on the uppers while I pound the living crap out of the lowers. So, im only posting my progression. And im making little to no progress with my upper body routine.....just maintaining. But maybe I should start posting them just to avoid this question in the future. :)

[DanTheManB]

Im not. Im posting the occasional upper power. :) In all honesty, my upper hyper days are quite boring with little to show in the way of progress because im not pushing hard. The way I see myself now is that my uppers are a ways ahead of my lowers. So, if I want the lowers to catch up, I need to put the brakes on the uppers while I pound the living crap out of the lowers. So, im only posting my progression. And im making little to no progress with my upper body routine.....just maintaining. But maybe I should start posting them just to avoid this question in the future. :)

ha its all good- was just curious. ur def makin good progress on the lowers. keep hammerin it

[JimmyChitwood]

Tim, YOU are incredible. Completely. Incredible. I mean it. Falling into your own pile of puke? Now thats what I like to hear. Too bad youre still sick. Crank up that vitamin D3 and stop whining about it, OK? :) Good on you for getting to it despite being sick though. Thats always a tough call.....to train or not to train.....that is the question. I think its wise to get in and get the muscle moving if you've taken quite a few days off. Probably not wise to go to pukage, but eh.....thats pretty much what I expect. Werd.

Yah. Well, to be honest I wasn't feeling too bad when I went to the gym. A little off, but not really "sick". Definitely getting better. But it didn't take too long to realize there wasn't much in the tank to get through the workout. To be honest, I really was tempted to keep pushing a little harder... but I figured (probably rightly) that if I did faint, there's no way the staff there would allow me to revive on my own and then finish my workout. I'm sure they'd insist I leave and get checked out. So... I throttled back to retain consciousness.

I don't have any Vitamin D3 left. But I've heard Windex is just as good, so I'm using that for now.

Hey... are you not working out your upper body anymore? I only see lower workouts posted these days...

[AustrianOakJr]

Yah. Well, to be honest I wasn't feeling too bad when I went to the gym. A little off, but not really "sick". Definitely getting better. But it didn't take too long to realize there wasn't much in the tank to get through the workout. To be honest, I really was tempted to keep pushing a little harder... but I figured (probably rightly) that if I did faint, there's no way the staff there would allow me to revive on my own and then finish my workout. I'm sure they'd insist I leave and get checked out. So... I throttled back to retain consciousness....

Yea....freaking gym owners are always so worried about people passing out and crap. Give me a break.


I don't have any Vitamin D3 left. But I've heard Windex is just as good, so I'm using that for now.....

HAHA HAH!!! Nice. :D


Hey... are you not working out your upper body anymore? I only see lower workouts posted these days...

Yep, ive abandoned it all.....ive got 13 inch arms now so my legs look huge. ;)

[AustrianOakJr]

LOWER HYPER

Good ole' legs day. HE HE!!! Loving it. My wife trained with me today, so I got some support on the smith squats. Her kick in the arse gave me the motivation to set a PR. Boo yah. She gave me a good spot.....the kind where she says "c'mon, lets go" and goes down like shes gonna help and then doesnt help at all. Made me do it all myself. :)


SMITTY SQUATS (parallel)

405 X 9
405 X 9
405 X 10 (PR)

SMITTY SQUATS - knees together, legs out front

315 X 10
315 X 10

SINGLE LEG PRESS

3 pps X 8
3 pps X 10

LEG EXTENSIONS - squeezing hard

stack X 10
stack X 10

LEG CURLS

90 X 10
105 X 8
120 X 8
120 X 8

Done and done.
Workout time: 1:06
Cals burned: 780

Yep.

[jked4life]

Damn! That's some workout!!!!!!!!!!! Very nice stuff.

[DanTheManB]

nice work

[AustrianOakJr]

Damn! That's some workout!!!!!!!!!!! Very nice stuff.


nice work

Tankya very much. It wasn't the most volume, but I felt pretty good considering the PR. Its neat to look back over the past 2.5 yrs of logs and see the progression I have made. When I first started, I was struggling to get 315 on a smith squat for 8 reps. I remember grunting a bit of noise and the gym owner would come over and yell at me and then say "nice lift though".....pointing at the 3 plates on each side. Now, im doing 90 lbs more for a couple more reps....3 plates is now a part of my warm up. Makes me think I might be doing something right. Or just floundering through and getting lucky....who knows.

[JimmyChitwood]

No... that's progress all the way. I'm back where you were a couple years ago, so take my word for it. I think I could unrack 405 and stand there with it though. Is that cool?

Nice leg workout man. Very proper. I like finishing up the compounds with the single leg press - killa'.

[AustrianOakJr]

No... that's progress all the way. I'm back where you were a couple years ago, so take my word for it. I think I could unrack 405 and stand there with it though. Is that cool?

Nice leg workout man. Very proper. I like finishing up the compounds with the single leg press - killa'.

I think you could rep 4 plates on the smith. So stop whining. Youre just not giving yourself enough credit......and not remembering the fact that your legs are just naturally strong.

I am liking the single leg presses and noticing a ramp up in strength just since I started them 3 weeks ago.....and I am also noticing strength balancing out a bit. Left leg is catching the right very quickly. I think I can graduate next time to some mo' weight.

[DanTheManB]

Tankya very much. It wasn't the most volume, but I felt pretty good considering the PR. Its neat to look back over the past 2.5 yrs of logs and see the progression I have made. When I first started, I was struggling to get 315 on a smith squat for 8 reps. I remember grunting a bit of noise and the gym owner would come over and yell at me and then say "nice lift though".....pointing at the 3 plates on each side. Now, im doing 90 lbs more for a couple more reps....3 plates is now a part of my warm up. Makes me think I might be doing something right. Or just floundering through and getting lucky....who knows.

I love how sometimes you're arrogant while other times you're humble. haha just playin man.

It's def great progress dude! The single leg presses (which I've honestly never tried) seem to be working for you also by what you say. Gotta adapt you know? Soon your legs are going to be just as impressive as your upper body....keep hitting it hard!

Curious- I'm hoping you also up the carbs/total cals on these days as well?

[AustrianOakJr]

I love how sometimes you're arrogant while other times you're humble. haha just playin man.

It's def great progress dude! The single leg presses (which I've honestly never tried) seem to be working for you also by what you say. Gotta adapt you know? Soon your legs are going to be just as impressive as your upper body....keep hitting it hard!

Curious- I'm hoping you also up the carbs/total cals on these days as well?

Im not arrogant!!......im the MOST humble guy in the entire world. No one is more humble than me. ;)

Yea...try those single leg presses out. They are pretty fun.....and its less plates to load on and off the machine.

Total cals come up a touch. I bump my carbs by 25g on legs day.....an extra 100 cals. I've been thinking I should up them further and then maybe trim my other days back......but I dont know that it makes any difference. If my total surplus is the same, does it make a difference if I eat in more or a surplus on legs day and less on another day? I dont know.

[DanTheManB]

Im not arrogant!!......im the MOST humble guy in the entire world. No one is more humble than me. ;)

Yea...try those single leg presses out. They are pretty fun.....and its less plates to load on and off the machine.

Total cals come up a touch. I bump my carbs by 25g on legs day.....an extra 100 cals. I've been thinking I should up them further and then maybe trim my other days back......but I dont know that it makes any difference. If my total surplus is the same, does it make a difference if I eat in more or a surplus on legs day and less on another day? I dont know.

It's a good question. I'm sure it's "bro-science" but a lot of guys used to tell me to have your "cheat days" or in other words up calories by a bunch (at least 500 more) on lagging body part days.

I used to religiously cheat on leg days and how much it helped I'm not sure? I know I had BETTER leg days 1-2 days AFTER I had a cheat though. :) The "so carbed up you feel like the stay puft marshmellow man" feeling haha

[AustrianOakJr]

It's a good question. I'm sure it's "bro-science" but a lot of guys used to tell me to have your "cheat days" or in other words up calories by a bunch (at least 500 more) on lagging body part days.

I used to religiously cheat on leg days and how much it helped I'm not sure? I know I had BETTER leg days 1-2 days AFTER I had a cheat though. :) The "so carbed up you feel like the stay puft marshmellow man" feeling haha

I hear what youre saying and thats kind of how I did my nutrition last off season, which was basically eating by feel. I would eat pretty conservatively on most days and then totally pig out on my legs days. I put an inch on my upper legs in 8 mos of bulking. NOw, im taking a much more controlled approach to the off season and tracking everything and just have my calories set for a preset rate of gain every week with no real significant increase on legs day. Hard to tell yet if I am improving at the same rate or not though.

[DanTheManB]

I hear what youre saying and thats kind of how I did my nutrition last off season, which was basically eating by feel. I would eat pretty conservatively on most days and then totally pig out on my legs days. I put an inch on my upper legs in 8 mos of bulking. NOw, im taking a much more controlled approach to the off season and tracking everything and just have my calories set for a preset rate of gain every week with no real significant increase on legs day. Hard to tell yet if I am improving at the same rate or not though.

It *seems* (depending on the individual) for naturals slow but steady usually makes the most sense.....I do miss the re-feed leg days however

[jked4life]

It's a good question. I'm sure it's "bro-science" but a lot of guys used to tell me to have your "cheat days" or in other words up calories by a bunch (at least 500 more) on lagging body part days.

I used to religiously cheat on leg days and how much it helped I'm not sure? I know I had BETTER leg days 1-2 days AFTER I had a cheat though. :) The "so carbed up you feel like the stay puft marshmellow man" feeling haha

I have to agree with you on the part I bolded. I always seem to perform best the day after a larger calorie influx, be it a controlled refeed or all out feeding frenzy. I'm not sure why. My theory was always that my body was busy digesting and processing all the food that day and moving into glycogen storage and that the next day was prime time to actually utilize it...could be way off base on that though.


I hear what youre saying and thats kind of how I did my nutrition last off season, which was basically eating by feel. I would eat pretty conservatively on most days and then totally pig out on my legs days. I put an inch on my upper legs in 8 mos of bulking. NOw, im taking a much more controlled approach to the off season and tracking everything and just have my calories set for a preset rate of gain every week with no real significant increase on legs day. Hard to tell yet if I am improving at the same rate or not though.

It's working well. I've been glad to see how closely you've been monitoring. You'll be happy you did down the line.


It *seems* (depending on the individual) for naturals slow but steady usually makes the most sense.....I do miss the re-feed leg days however

I would agree. I don't think there's any point to massive caloric surpluses as a natty.

[AustrianOakJr]

....I do miss the re-feed leg days however

Yea, me too. I sneak one every now and again though. Feels good to down a whole pizza after a massive leg bombing.....or eating an entire rotisserie chicken like a barbarian with your legs still massively pumped.....oh yea!! ;)





It's working well. I've been glad to see how closely you've been monitoring. You'll be happy you did down the line.



I would agree. I don't think there's any point to massive caloric surpluses as a natty.

Well, the wheels have increased in size just since I started this bulk, so if I can keep adding, I think I will be pretty happy with the overall proportions this time around. Im gonna be gunning hard for those cheese grater glutes and hammies too.

[AustrianOakJr]

LOWER POWER DE-LOAD

Feeling a bit under the weather today. I haven't had a cold in the longest time......Its funny because I have heard all the rage about vitamin D3 and how it really amps up the immune system. I was taking about 4000 IU a day for about 3 weeks and then decided to double the dosage. I upped it on Friday to 8000 IU and then Sunday I got sick. DOH! Anyways....ever have one of those days that are borderline where you dont feel like training in the least b/c of a cold and you debate in your head whether its better to rest or go in and get the blood pumping? That was today. So, I chose the latter and im glad I did. It was a deload anyways so I wouldnt be taxing the nervous system much.....once I got going I felt pretty good.

ATTG SQUAT

285 X 5
285 X 5
285 X 5
285 X 5

SLDL's

275 X 5
275 X 5
275 X 5
275 X 5

- These days look so short on "paper" but its really a full length session with a 10 min cardio warm up and then ramping the weight up (which is another 3 sets of each exercise). All in all, a good day considering I am sick and its a de-load. Kinda worked out though.:)

[DanTheManB]

LOWER POWER DE-LOAD

Feeling a bit under the weather today. I haven't had a cold in the longest time......Its funny because I have heard all the rage about vitamin D3 and how it really amps up the immune system. I was taking about 4000 IU a day for about 3 weeks and then decided to double the dosage. I upped it on Friday to 8000 IU and then Sunday I got sick. DOH! Anyways....ever have one of those days that are borderline where you dont feel like training in the least b/c of a cold and you debate in your head whether its better to rest or go in and get the blood pumping? That was today. So, I chose the latter and im glad I did. It was a deload anyways so I wouldnt be taxing the nervous system much.....once I got going I felt pretty good.

ATTG SQUAT

285 X 5
285 X 5
285 X 5
285 X 5

SLDL's

275 X 5
275 X 5
275 X 5
275 X 5

- These days look so short on "paper" but its really a full length session with a 10 min cardio warm up and then ramping the weight up (which is another 3 sets of each exercise). All in all, a good day considering I am sick and its a de-load. Kinda worked out though.:)

Hope you feel better soon man....let us know if getting in there and moving around helped or made it worse. That's a solid de-load too btw.

Oh, and once you turn pro don't forget us little guys~! ;)

[AustrianOakJr]

Hope you feel better soon man....let us know if getting in there and moving around helped or made it worse. That's a solid de-load too btw.

Oh, and once you turn pro don't forget us little guys~! ;)

Thanks. I dont let these colds hang around long. Im loading up on vitamin D3, C and Zinc.....getting some good sleep tonight, hopefully. Gotta knock it out quick and get back to bidness.

BTW, turning pro only makes me the little fish in the big pond again. You wait.....youre gonna get there soon too. He he!!

[AustrianOakJr]

Just digging through some old pics I had laying around. Pretty much with any pile of pics from my youth, i'm bound to find some random flexing, pointing and general idiocy. These shots were taken when I was about 18 or 19 yrs old.....I think Tim "Jimmy Chitwood" was about 20 or 21. These were actually "before" pics that he and I had taken prior to starting a round of new supplements. Never took the after pics. But its interesting to see what kind of shape I kept back then when our general training routine was just: 1. lift weights 2. eat....with no particular science or method to our madness. I am pretty sure that we thought if we watched Conan the Destroyer while drinking our PWO shakes, we would get huge....because we did that a lot. Interesting to see the difference though...I dont think I carried the fat in the love handle area like I do now, but I appear much smoother all over back then. Funny how things change over 10 or 12 years. Jimmy....he just looks like a freak. That must have been pretty close to his largest.....maybe 5 or so lbs shy, but he always kept those abs.

http://i247.photobucket.com/albums/gg123/AustrianOakJr/scan0001-1.jpg
http://i247.photobucket.com/albums/gg123/AustrianOakJr/scan0002.jpg
http://i247.photobucket.com/albums/gg123/AustrianOakJr/scan0004.jpg
http://i247.photobucket.com/albums/gg123/AustrianOakJr/scan0003-1.jpg

BTW, that outfit that Tim is wearing there pretty much sums up our workout clothes for the entire 4 yrs at school. Why not wear a beanie and suspenders to the gym?

[DanTheManB]

WITH SHORTS !! HAHAH!!! So awesome man

[JimmyChitwood]

You know... I've actually heard studies that have shown that high doses of D3 can actually put a strain on the immune system... and supress it a bit.

Nice squatting for a sick day, dude.
And awesome "blast from the past" photos - HAHAaaa!!! Yeah, I think that was like 1997? So I would have been 20.

[AustrianOakJr]

You know... I've actually heard studies that have shown that high doses of D3 can actually put a strain on the immune system... and supress it a bit.

Nice squatting for a sick day, dude.
And awesome "blast from the past" photos - HAHAaaa!!! Yeah, I think that was like 1997? So I would have been 20.

97 would have been our first year at Oswego. Would we have reached those levels of boldness freshman year? Plus im looking pretty large and filled out in the face. I was still 170 lbs as a freshman. Im thinking it was 98 or 99.

Damn that D3!!! I KNEW it was the cause of this cold. These new studies just keep popping up. I will immediately start taking vitamin B12 because I just read a study proving that it combats vitamin D3 overload.

[DanTheManB]

Sean, where are you from? Obviously you were able to get to Columbus Ohio for the Arnold...any chance you coming to Pittsburgh to check out NPC Mr. Pittsburgh?

[AustrianOakJr]

Sean, where are you from? Obviously you were able to get to Columbus Ohio for the Arnold...any chance you coming to Pittsburgh to check out NPC Mr. Pittsburgh?

No....I live in Rochester, NY. Pittsburgh is about 5+ hrs away. Should be a good one though!

[JimmyChitwood]

97 would have been our first year at Oswego. Would we have reached those levels of boldness freshman year? Plus im looking pretty large and filled out in the face. I was still 170 lbs as a freshman. Im thinking it was 98 or 99.

Damn that D3!!! I KNEW it was the cause of this cold. These new studies just keep popping up. I will immediately start taking vitamin B12 because I just read a study proving that it combats vitamin D3 overload.

Must've been '98 then. Those pics are from Glimmerglass, and we were living on Lakeside when we trained there. When we lived in Onondaga, we trained at the gym that was connected to that building (don't remember the name). Either way... you were looking pretty darn thick then too. Just goes to show you've always had the genetics for this game.

Pretty sure that D3 has been shown to cause spontaneous combustion in lab rats. B12 is radioactive too. You're sunk, dude.

[AustrianOakJr]

Must've been '98 then. Those pics are from Glimmerglass, and we were living on Lakeside when we trained there. When we lived in Onondaga, we trained at the gym that was connected to that building (don't remember the name). Either way... you were looking pretty darn thick then too. Just goes to show you've always had the genetics for this game.

Pretty sure that D3 has been shown to cause spontaneous combustion in lab rats. B12 is radioactive too. You're sunk, dude.

Wasnt it glimmerglass that was attached to Onondaga? ANd Cooper in the middle? Im about to go look up the campus map online.

OH MAN?? B12 is radioactive now? Crap.

Edit: I am correct. However, I dont remember the fitness centers looking like this when we went there.
http://www.oswego.edu/student/residential/fitness_center/index.html

[JimmyChitwood]

Whoops - you right boss. Cooper is where we took those pics. Yeah, you should see those places now. Last time I was on campus (had a construction site in Minetto so I swung up to look around) I snuck in and looked around. Unbelievable. I'm actually not sure where they find the money to do these projects. Those gyms are so state-of-the-art and posh - all new equipment, top of the line. It's unreal. Add in the internet cafes, the dorms that they've redone to rival top hotels, and that huge student union building and it's a whole new campus. I think we were one of the last years to kick it raw and old school there.

It's funny - that locker room that we took those shots in is gone. They expanded the gym into there and filled it with equipment as I recall.

[AustrianOakJr]

. I'm actually not sure where they find the money to do these projects. .

They just keep printing more and then dont pay my tax returns. :rolleyes: Freaking Patterson.

[Sporto1633]

Have you noticed a difference in mood with the D3 yet?

Sporto

[JimmyChitwood]

I'm not sure how... but the more he takes the grumpier I get. :confused:

[AustrianOakJr]

Have you noticed a difference in mood with the D3 yet?

Sporto

Honestly, I haven't noticed anything. Maybe im not in tune enough or something, but when I am fat and happy, I dont get much of a swing in my moods. I am not happy go lucky all day long or anything, but I dont really battle much in the way of depression or moodiness to begin with. Im pretty even keeled. Except for when I lean out.....then I am not a happy camper. Maybe I will notice a difference when im dieting. I'll keep popping the D3 (which reminds me I need to take a couple before I sack out) for a while....I only recently upped it to 8000 IU, so we'll see. Im gonna get some blood work done at the docs in a few weeks and ill be sure to inquire about vit D levels.

[JimmyChitwood]

I remember our local NPR station doing a bunch of stories on vitamin D and all the stuff it's supposed to do for you. They spent a lot of time talking about mega dosing - like tens of thousands of IU. Like a cereal bowl full. Anyway, if you want to listen to what some of the experts were saying that they interviewed, it's at http://wamc.org and just type in "vitamin D" in the search. Download the casts, or listen right there. Interesting.

[AustrianOakJr]

LEGS HYPER

Feeling about 90% today and almost recovered from this week's cold. Its supposed to be a deload week, but if I deload Mon and Tues (my power days), I always feel ready to rock by today. So, I amped it back up. Felt like a pretty good session. I did wide stance squats to parallel for a change of pace. Didnt like them. My form must be off because my knees were yelling at me. I honestly feel much better going ATTG or at least keeping a shoulder width stance. Probably wont do those again.

SQUATS - wide stance/parallel

315 X 8
335 X 8
345 X 8, plus one more negative to failure

SINGLE LEG PRESS

3pps X 10
3pps + (1) 25 X 10 (PR)
3pps + (2) 25's X 8 (PR)

LEG PRESS

8 pps X 11

GHR's

BW X 10
BW X 10
BW X 7 *massive cramp forced me to stop

LEG CURLS

90 X 8
105 X 8
105 X 6, drop 75 X 2

LEG EXTENSIONS

1/2 stack X 12, slow and steady, big squeeze (my knee was still tweaked)
3/4 stack X 14, slow and steady, big squeeze (last set must have tweaked it back!)

Total Workout: 1:02
Cals Burned: 770

Solid day, indeed. My brain was soooo fuzzy after the leg presses it was ridiculous. I finished with 8 pps on the press and started unracking. I unracked 4 plates from one side, then went to the other (so I didnt tweak the bearings on the machine) and unracked all 8 plates. I went back to the other side to unrack the other 4 plates and then off to the towel dispenser to get a wipe to clean the machine. On my way back, I looked and noticed the one side still had 8 plates on it. What the??? Then it dawned on me that instead of unracking the 4 plates, I RE-RACKED 4 plates on the machine in one massive blood deprived brain fart. HA HA!! I felt like an idiot, but then I patted myself on the back for pushing myself into no-mans land where your brain ceases to work correctly. Oh yea!! :D

[JimmyChitwood]

Nice going man. There's no accomplishment more satisfying than working yourself into retardation. Well done, sir.

Funny thing is... I did that exact same manuever a few weeks ago. But with fewer plates.

[zmcdole]

Last post^^^ was funny!! Haha, retardation! I just started taking the Vit D-3. I'm curious to see if it has any noticeable effects. keep us posted on your experience with it.

[DanTheManB]

I started taking D3 a few week ago....my libido is thru the roof on it...it's the only thing I figure that has anything to do with it as my fat intake is pretty low right now

[AustrianOakJr]

Nice going man. There's no accomplishment more satisfying than working yourself into retardation. Well done, sir.

Funny thing is... I did that exact same manuever a few weeks ago. But with fewer plates.

Yep, I got that down, quite well. Thank you.


Last post^^^ was funny!! Haha, retardation! I just started taking the Vit D-3. I'm curious to see if it has any noticeable effects. keep us posted on your experience with it.

HAvent noticed too much of anything. I did blast through this cold pretty quick, but I usually can get well fast if I have enough rest. Ill keep it posted in here if I notice anything epic. Ill also be sure to ask my doc what my blood levels are when I go in for my physical in a few weeks.


I started taking D3 a few week ago....my libido is thru the roof on it...it's the only thing I figure that has anything to do with it as my fat intake is pretty low right now

Hmmmm......well, thats good for you!

[DanTheManB]

Hmmmm......well, thats good for you!

Prob placebo

[AustrianOakJr]

LOWER POWER

Massive day today. One of those CNS sapping, killer, blood and guts sessions. Ill be feeling it tomorrow fo' sho'.

ATTG SQUATS

315 X 5
335 X 4
360 X 3
360 X 3

SUMO DL's

430 X 5
430 X 5
430 X 4

SLDL's

335 X 5
335 X 4

Workout time: 1:06
Cals Burned: 740

As im training, a friend of mine, who happens to be a WNBF figure pro comes over to me and my wife and says "youre making me so nervous watching all this heavy dead lifting and squatting!". Then she proceeds to tell me all about how when she worked at a Golds a few yrs back, some guy was doing really heavy Smith squats and somehow the weight got away from him and he stuck under it......he somehow wiggled free from under it and the weights hit the floor and he let out this blood curling scream......and as she went over to him she could see how both of his quadriceps had become detached from the insertion near the knee and rolled up inside his leg like shutters. So, this is all before my second set of dead lifts......and now ive got that story in the back of my head as I DL 430 lbs. GREAT motivation! Thought id pass that motivation along!! :D

[thepacman]

http://i247.photobucket.com/albums/gg123/AustrianOakJr/scan0002.jpg


A little late to comment on these, but you really have an Arnold-esque physique in this pic. Really caught my eye.

[jked4life]

LOWER POWER

Massive day today. One of those CNS sapping, killer, blood and guts sessions. Ill be feeling it tomorrow fo' sho'.

ATTG SQUATS

315 X 5
335 X 4
360 X 3
360 X 3

SUMO DL's

430 X 5
430 X 5
430 X 4

SLDL's

335 X 5
335 X 4

Workout time: 1:06
Cals Burned: 740

As im training, a friend of mine, who happens to be a WNBF figure pro comes over to me and my wife and says "youre making me so nervous watching all this heavy dead lifting and squatting!". Then she proceeds to tell me all about how when she worked at a Golds a few yrs back, some guy was doing really heavy Smith squats and somehow the weight got away from him and he stuck under it......he somehow wiggled free from under it and the weights hit the floor and he let out this blood curling scream......and as she went over to him she could see how both of his quadriceps had become detached from the insertion near the knee and rolled up inside his leg like shutters. So, this is all before my second set of dead lifts......and now ive got that story in the back of my head as I DL 430 lbs. GREAT motivation! Thought id pass that motivation along!! :D

Nice session there. Those Sumo's are getting up there.

BTW, with the Vitamin D, I've only had two VERY minor colds since September. Not bad for working in a building with 1,500 teenagers and having a two year old at home all the while prepping and in a completely depleted condition. Gotta believe high doses help immunity after a winter like that!!!

[AustrianOakJr]

A little late to comment on these, but you really have an Arnold-esque physique in this pic. Really caught my eye.

Wow. Thanks. Trying to live up to the "OakJr" handle, I guess. Got a ways to go.......


Nice session there. Those Sumo's are getting up there.

BTW, with the Vitamin D, I've only had two VERY minor colds since September. Not bad for working in a building with 1,500 teenagers and having a two year old at home all the while prepping and in a completely depleted condition. Gotta believe high doses help immunity after a winter like that!!!

Yes, funny you mention those sumos. Somehow I got it in my head that the last time I set PR's with the sumos it was at 3 sets of 430 X 5. So, thats what I was pushing for and was a bit disappointed I didnt get it. But, I went back and looked and last time I only did one set of 430 X 5, so I actually surpassed my PR without knowing. Ill take it. :)

Yea, the teacher thing combined with the little germ monsters at home is a real winning combo for picking stuff up. I should probably count myself blessed that it hasnt been worse this winter.

[RichKnapp]

Keep pownding it. Some great things here.

[JimmyChitwood]

You're diggin' those sumos now, eh? I like em myself. Little more glute/ham but easier on the lower back. For my frame, the leverage is better with the sumo it seems.

Nice workout. But keep those stories of torn quads to yourself. Geez...
Now you know why my ramp up has been so slow and controlled.

YOUCHIES!!

http://www.arthroscopy.com/quadtendon/quadtorn.jpg

[AustrianOakJr]

Keep pownding it. Some great things here.

Thanks dude. Ill keep pounding it.


You're diggin' those sumos now, eh? I like em myself. Little more glute/ham but easier on the lower back. For my frame, the leverage is better with the sumo it seems.

Nice workout. But keep those stories of torn quads to yourself. Geez...
Now you know why my ramp up has been so slow and controlled.

YOUCHIES!!

]

Yep, im liking the sumos. I get still get a lot of lower back, but it seems to hit my hams and glutes extra hard, which is really what im after. Good stuff. Id like to be pushing 450 on sumos by the end of summer time.

[AustrianOakJr]

UPPER POWER


DB SHOULDER PRESS

100 x 5
100 X 5
100 X 4

WIDE GRIP PULL UPS

BW + 45 X 5
BW + 65 X 4
BW + 65 X 4

DECLINE BENCH PRESS

275 X 5
295 X 5
300 X 4

Feeling a little stale with this workout....weight isnt really moving signficantly and im getting a little bored with it. I might switch it up. Im trying to think of a heavy, compound shoulder movement that doesn't require a spotter b/c I never have a spot on these days. And the other issue is that I feel that my back is so torched from deadlifts on Monday that im totally half assing the wide grip pull ups. Looking for some ideas on this.....or maybe switching around the entire split to elleviate this problem...dont know yet. Open to anything.

My current split looks like this:

Mon - Lower Power
Tue - Upper Power
Wed - Calves/Abs
Thurs - Lower Hyper
Fri - Back and Shoulders Hyper
Sat - Chest and Arms Hyper

[DanTheManB]

UPPER POWER


DB SHOULDER PRESS

100 x 5
100 X 5
100 X 4

WIDE GRIP PULL UPS

BW + 45 X 5
BW + 65 X 4
BW + 65 X 4

DECLINE BENCH PRESS

275 X 5
295 X 5
300 X 4

Feeling a little stale with this workout....weight isnt really moving signficantly and im getting a little bored with it. I might switch it up. Im trying to think of a heavy, compound shoulder movement that doesn't require a spotter b/c I never have a spot on these days. And the other issue is that I feel that my back is so torched from deadlifts on Monday that im totally half assing the wide grip pull ups. Looking for some ideas on this.....or maybe switching around the entire split to elleviate this problem...dont know yet. Open to anything.

My current split looks like this:

Mon - Lower Power
Tue - Upper Power
Wed - Calves/Abs
Thurs - Lower Hyper
Fri - Back and Shoulders Hyper
Sat - Chest and Arms Hyper

Standing barbell military presses? or push presses?

[DanTheManB]

Standing barbell military presses? or push presses?

hang cleans? (these will smoke your shoulders)

power cleans off the floor? --may be a lil tough after your monster lower power days

having a slowly collapsing ceiling close down on you while you try to hold it up?

[AustrianOakJr]

Standing barbell military presses? or push presses?

I like that idea. Might give them a whirl next week.


hang cleans? (these will smoke your shoulders)

Maybe...ill look into that.



power cleans off the floor? --may be a lil tough after your monster lower power days
Yea, that wouldnt work after dead lifts. My back is soooo rocked right now its ridiculous.



having a slowly collapsing ceiling close down on you while you try to hold it up?

Tried that last week. :)

[JimmyChitwood]

Somewhere I stumbled onto something called Muscle Cleans - a hanging clean followed by standing shoulder press (they probably have a more official name, but I don't know it). Can do these with a push press variation or push jerk (see vid below, but start each move with a hanging clean for a little extra spice, then go in reverse back to start)

xLcntfkyXbM

lYihJObA6pw


Or behind the neck push presses - same as push press, but bar behind the neck.


I'm thinking of incorporating both of these myself actually - look like real shoulder smokers. I've been biding my time getting my shoulders strengthened a bit before adding these - playing it safe. I might give 'em a go this next week though.

As for your split.... that's just a total mess. I don't know where to begin.


:p

[Dentor]

Standing barbell military presses? or push presses?

Standing barbell military presses are a completely different experience for me....hurts the back although but definitely worth it lol

[AustrianOakJr]

Somewhere I stumbled onto something called Muscle Cleans - a hanging clean followed by standing shoulder press (they probably have a more official name, but I don't know it). Can do these with a push press variation or push jerk (see vid below, but start each move with a hanging clean for a little extra spice, then go in reverse back to start)

Might give it a try....dont know how I feel about the hang cleans after a big leg and back day though. Ill see and let your know.



As for your split.... that's just a total mess. I don't know where to begin.


:p

YOU are mess. YOU!


Standing barbell military presses are a completely different experience for me....hurts the back although but definitely worth it lol

Thats what im a bit worried about....the stability needed from an already smoked back. Its those darn deadlifts that screw everything up. Such a great exercise but it leaves everything smoked for days. AAArgh!

[AustrianOakJr]

LOWER HYPER

Decent day today. I trained with Matt at the "other" Golds, halfway between him and I. Matt was doing his "prime the glycogen pump" routine, so he wasnt pushing it. I was pushing it but was dealing with the fact that I was unfamiliar with the individuality of the machines. We started with leg presses and I was quickly realizing it was a lighter machine than what i was used to. I was up to 10pps + 25's before I was really struggling. It was a double rack machine so I had completely filled the first and had plates stacked on the second rack......a real "feel good" machine. Then, the hack squats felt a touch heavier than the one im used to. On my last set, I thought id get 8, but I was fading fast. Matt had to run over (he was doing extensions) and help me up with the last rep and I NO juice left. I was struggling for what felt like forever to move the weight and let out a yelp that was a bit over the top as my legs and lungs were just screaming at me. Woops. Got some disapproving stares from some of the soccer moms on the cardio equipment. Oh well.....it was a good set.

LEG PRESS

8 pps X 10
9 pps X 10
10 pps X 9
10 + 25 pps X 7

HACKS

3pps X 8
3 + 25 pps X 8 (with a lot of help)
3 + 10 pps X 7 (failed on 8 and set it on the safetys)

GHR's (these were all fudged up because I couldnt find an adaquate spot to do them in)

BW X 4 (machine was tipping over)
BW X 8ish (new machine, but still crap)
BW X 9 ish (still crap)

LEG CURLS

dont know weight X 12
dont know weight X 10

LEG EXTENSIONS

X 12
X 10
X 10, X 6, X 5.....holey smokes that drop burned like fire.

[DanTheManB]

Might give it a try....dont know how I feel about the hang cleans after a big leg and back day though. Ill see and let your know.



YOU are mess. YOU!



Thats what im a bit worried about....the stability needed from an already smoked back. Its those darn deadlifts that screw everything up. Such a great exercise but it leaves everything smoked for days. AAArgh!

belt for stability. ....

seated smith presses...not "hardcore" but can go pretty heavy and really focuses on hitting your delts hard

[AustrianOakJr]

belt for stability. ....

seated smith presses...not "hardcore" but can go pretty heavy and really focuses on hitting your delts hard

Yep, ive done the seated smith presses from time to time.....more on hyper days, but prob not a bad idea on power days.

[DanTheManB]

Yep, ive done the seated smith presses from time to time.....more on hyper days, but prob not a bad idea on power days.

i mean you CAN go super heavy to basically overload dem dere delts man. something different at least.

[JimmyChitwood]

Nice going on the leg press... and for getting stuck under the hack. Good thing you brought Matt with you, or you might not have made it out to leave that post.

It is funny how much machines differ from place to place. Our leg press, for instance, is 200lbs empty, so you see quite a few people sweating it just working the sled itself with no plates. I doubt I'll see 10PPS on that one (unless they're 25's). Our hack has a beefy darn sled too, but I haven't found the marking on that one for poundage.

[DanTheManB]

Nice going on the leg press... and for getting stuck under the hack. Good thing you brought Matt with you, or you might not have made it out to leave that post.

It is funny how much machines differ from place to place. Our leg press, for instance, is 200lbs empty, so you see quite a few people sweating it just working the sled itself with no plates. I doubt I'll see 10PPS on that one (unless they're 25's). Our hack has a beefy darn sled too, but I haven't found the marking on that one for poundage.

Lol on the heavy leg press....the one at my gym is also 175-200 with it UNLOADED....those are beasts...gotta love it though! And I think hacks across the country are home made torture devices!

[JimmyChitwood]

And I think hacks across the country are home made torture devices!

YESH!! I likey.

[Work-Hard]

For your Upper Power maybe try incorporating different intenisty boosters (ie Rest Pauses and Forced Negatives) I actually prefer to use Seated Military Press but will use the shoulder press machine to push things beyond failure. I don't know how you feel about machines but it's worth a shot.

[AustrianOakJr]

Nice going on the leg press... and for getting stuck under the hack. Good thing you brought Matt with you, or you might not have made it out to leave that post.

It is funny how much machines differ from place to place. Our leg press, for instance, is 200lbs empty, so you see quite a few people sweating it just working the sled itself with no plates. I doubt I'll see 10PPS on that one (unless they're 25's). Our hack has a beefy darn sled too, but I haven't found the marking on that one for poundage.

Yea, its a little frustrating to go from one gym to another with no real standard. Screws up the workout a little just trying to find the right weight to put you in the stress range you need. I tell you what though, I am pretty dang sore today (even two days later).

I skipped my workout again today (thats twice this week) to get the rest of the engine that I told you about on the phone. Some friends of mine wanted to go out and pillage the car, so they were the hands I needed to get the rest of the motor out. Had to seize the opportunity. So, today, its a big old upper body smorgasbord....then off to Buffalo to help Matt get ready to rock.


For your Upper Power maybe try incorporating different intenisty boosters (ie Rest Pauses and Forced Negatives) I actually prefer to use Seated Military Press but will use the shoulder press machine to push things beyond failure. I don't know how you feel about machines but it's worth a shot.

Hey man! Thanks for stopping in.

I have no issue with machines at all, but im trying to stay away from too many "intensity" builders on power day. The fact that im training each body part twice a week adds so much to overall volume, that im training short of using those overload principles. As long as my lower body continues to progress, id like to have a few tricks left in the bag, which really add to the overall volume of the workout.

[AustrianOakJr]

LOWER POWER

Another day in the trenches. I ate like a darn fool all weekend so I had plenty of energy.....pizza, burgers and chinese all in one weekend. I hadnt had chinese food since I almost cramped myself into the hospital following my first show this season.....the good news is that I came through the sesame chicken and won-ton soup just fine. The bad news is that I put on 4 lbs of water weight this weekend. Woo hoo. So, I made a point of hitting it hard today to put those cals to work. Im definitely getting stronger as the weeks go by.....I seem to be improving at a regular pace, so this is good.

ATTG SQUATS

315 X 5
335 X 4
365 X 3 (PR) * big one this week.
365 X 2

DEAD LIFTS

315 X 5
405 X 5
410 X 5

SLDL's

335 X 5
340 X 5
340 X 5

Workout length: 59 min
Cals burned 685

Roasty toasty!

[jked4life]

Another PR on leg day!!!!!!! That's what I'm talking about. Those things are going to be tree trunks when you step on stage next.

I can't wait to hit up an off season, mass building leg workout with ya. That will definitely be cool!

[Quelly]

youve come a long way on your strength with squats dude

[stayfit2008]

Great Sean on Legs!!! I developed a Groin pull about 3 weeks ago and still cant break past parellel w out tweaking my inner thigh muscle! What a ****ty muscle pull to have! Keep pushing man! You looking at October this year possibly? I am

[RichKnapp]

A PR cool bro

[AustrianOakJr]

Another PR on leg day!!!!!!! That's what I'm talking about. Those things are going to be tree trunks when you step on stage next.

I can't wait to hit up an off season, mass building leg workout with ya. That will definitely be cool!

Yep.....it will be good to train insane when you've got some calories in you. The first month of eating is just awesome for training.


youve come a long way on your strength with squats dude

Thanks man. This has been my focus for the past year and a half or so.....build dem wheels!!


Great Sean on Legs!!! I developed a Groin pull about 3 weeks ago and still cant break past parellel w out tweaking my inner thigh muscle! What a ****ty muscle pull to have! Keep pushing man! You looking at October this year possibly? I am

Groin pulls are no fun. You dont want to damage that area for many reasons. :D Nope.....wont be doing the October shows. Im improving so well in my lower body lifts, I need to ride this wave for a while. I want my legs to overshadow my upper body and that will take time. Tentatively, I am looking at starting my diet in January and competing when im done dieting.......thinking that will be in May/June.....but ill just keep going until I am absolutely shredded and there is no question on conditioning. However long that takes.


A PR cool bro


Thanks.....I wasnt supposed to be PR hunting, but I figure I had some extra calories in me, i should give 365 a shot and it worked out.

[fltallpaul]

For your legs to overpower your upper body you will have to stop lifting for 5 years with anything other than lower body...lol. Pull an arnold and walk around in short shorts so everyone sees your girly legs and you hammer them into pillars of epic proportions.

Well done on the squats...

[AustrianOakJr]

For your legs to overpower your upper body you will have to stop lifting for 5 years with anything other than lower body...lol. Pull an arnold and walk around in short shorts so everyone sees your girly legs and you hammer them into pillars of epic proportions.

Well done on the squats...

He he he.....Ive actually considered stopping my upper body training. But for the sake of maintenance and calorie burn (so I can eat), I continue. ;)

[DanTheManB]

I want my legs to overshadow my upper body and that will take time.

you're on the right track. keep pounding them

[AustrianOakJr]

you're on the right track. keep pounding them

Thanks dude.

[AustrianOakJr]

UPPER POWER

I switched things up a little and went with smith shoulder presses for my shoulder movement and close grip pull downs for back. The back is a grey area on this day b/c I get so much back with dead lifts I dont know how much upper back I should do. So, I keep the volume real low.

SMITH SHOULDER PRESS

205 X 5
225 X 4
225 X 4
225 X 4
* I like this movement. I was really struggling to move the weight, but I dont have to worry about the spotter. I may stick with these for a while before going back to DB presses.

CLOSE GRIP PULL DOWNS

240 X 5
240 X 5
240 X 5

DECLINE BARBELL BENCH PRESS

315 X 4
315 X 4
315 X 4
* These felt really good and solid. Lots of control and a slow descent and the powering them back up. My decline bench seems to go be going up.

[RichKnapp]

I'm still watching you just not posting much as of late. But I'm Here. ;)

[AustrianOakJr]

I'm still watching you just not posting much as of late. But I'm Here. ;)

Cool man. Good to know SOMEONE is reading!! He he!!

[zmcdole]

So how often are you just going nuts and eating whatever you want? I guess I would call those cheats.

[AustrianOakJr]

So how often are you just going nuts and eating whatever you want? I guess I would call those cheats.

I am pretty strict during the week and count everything I eat. On weekends, I lax up a bit, which doesn't normally translate into eating whatever I want. I just kind of guesstimate my ratios and eat more by feel just to take a little mental break and make weekends more relaxed. Usually, ill have one not-so-body-builder-friendly meal on the weekends. This past weekend it turned into three of them. I was in rare form. But pizza is so good. And chinese. And burgers. :D I had actually starting to lose weight at my previous calorie intake and I think I justified it in my head thinking the extra cals wouldn't hurt. And....actually.....I didnt gain anything. Bring on the burgers! ;)

http://i247.photobucket.com/albums/gg123/AustrianOakJr/923a5535.jpg

[JimmyChitwood]

Pull an arnold and walk around in short shorts so everyone sees your girly legs and you hammer them into pillars of epic proportions.

...

He did that for his calves - true stuff. I'm doing it for my legs in total - every day at the gym I'm in shorts just to remind myself. And I don't wear 'em low to cover everything to the knee like a lot of guys - I pull 'em up a tad just for honesty and full disclosure of leg punyness. Ha!!

[stayfit2008]

He did that for his calves - true stuff. I'm doing it for my legs in total - every day at the gym I'm in shorts just to remind myself. And I don't wear 'em low to cover everything to the knee like a lot of guys - I pull 'em up a tad just for honesty and full disclosure of leg punyness. Ha!!

Yayy! Short Shorts,..FTW!

http://i290.photobucket.com/albums/ll247/stayfit2008/richard_simmons.jpg

[stayfit2008]

^^^^ Oh Damm,..on the first psot of this page no less! Sorry Oak,..we'll get through this page quickly! :D

[fltallpaul]

http://i247.photobucket.com/albums/gg123/AustrianOakJr/923a5535.jpg

This picture reminds me of Lee Priest in off season mode after his accident.

http://theswole.com/swole/wp-content/uploads/2009/12/Lee-Priest-Off-Season-Fat.jpg


He did that for his calves - true stuff. I'm doing it for my legs in total - every day at the gym I'm in shorts just to remind myself. And I don't wear 'em low to cover everything to the knee like a lot of guys - I pull 'em up a tad just for honesty and full disclosure of leg punyness. Ha!!

Please no...just no, really really really no...

[AustrianOakJr]

^^^^ Oh Damm,..on the first psot of this page no less! Sorry Oak,..we'll get through this page quickly! :D

Son of a ........!!!


This picture reminds me of Lee Priest in off season mode after his accident.

http://theswole.com/swole/wp-content/uploads/2009/12/Lee-Priest-Off-Season-Fat.jpg
..

Yea, Lee was consulting me for diet advice back then.........

........I told him. Cheeseburgers are key. Lots of cheeseburgers. :D

[Dentor]

Hey oak i think i remember you saying you have a polar heart rate monitor...have you ever realized if you wear a sweatshirt it seems like the hear monitor says you burn more calories?

Lol, i dunno if its just me but it definitely seems like i burn a lot more, i think its cause my heart rate never really lowers. I always thought the whole sweatshirt while working out thing was a myth and it doesn't burn any more calories than if you didn't. just thought i would say somethin

[AustrianOakJr]

Hey oak i think i remember you saying you have a polar heart rate monitor...have you ever realized if you wear a sweatshirt it seems like the hear monitor says you burn more calories?

Lol, i dunno if its just me but it definitely seems like i burn a lot more, i think its cause my heart rate never really lowers. I always thought the whole sweatshirt while working out thing was a myth and it doesn't burn any more calories than if you didn't. just thought i would say somethin

I havent noticed that. I usually start training in a sweatshirt and take it off once im warm. I think if I did my whole session in one, I would probably lose 10 lbs in water!!! I dont see how you would burn more cals wearing a sweatshirt, unless the body requires more energy to sweat....

[DanTheManB]

Yayy! Short Shorts,..FTW!

http://i290.photobucket.com/albums/ll247/stayfit2008/richard_simmons.jpg

yay!

[jked4life]

I think I'd pass out if I tried training in a sweatshirt. Except for when I was in mega fat loss mode in the middle of the winter I run way too hot for that, even now still in prep.

I do, however wear a sweatshirt for just for power days and only for squats. The lack of meat on my back makes it really uncomfortable to put the bar right on my back without the extra padding of a sweatshirt. I can't bring myself to use the pad either...:cool:






Cheesburgers! Give them to me now!!!!!! Bacon Cheesburgers especially. That sounds so good. I'm going to go to the MEN thread now and drool at some food. That place can be so sad and depressing for a starving person.

[AustrianOakJr]

I can't bring myself to use the pad either...:cool:

.

I use it. He he. :) I get pointed at and laughed at. Its a little damaging to the ego, but I dont have bruises on my traps and I can concentrate on bringing the pain to the legs.

[jked4life]

I use it. He he. :) I get pointed at and laughed at. Its a little damaging to the ego, but I dont have bruises on my traps and I can concentrate on bringing the pain to the legs.

Haha, it's actually not so much an ego thing as it is a balance thing. When I put it on it seriously throws off my equlibrium. With my height and long freakin legs, any little thing throws off the equilibrium.

Jeez, between the pad and tennis shoes with massive heals, how do you squat :eek:

[AustrianOakJr]

Haha, it's actually not so much an ego thing as it is a balance thing. When I put it on it seriously throws off my equlibrium. With my height and long freakin legs, any little thing throws off the equilibrium.

Jeez, between the pad and tennis shoes with massive heals, how do you squat :eek:

He he he. :) I tried squatting barefoot the other day when I hit that PR. So maybe ill start wearing my old wrestling shoes on squat day? I kinda liked the feel.

[jked4life]

He he he. :) I tried squatting barefoot the other day when I hit that PR. So maybe ill start wearing my old wrestling shoes on squat day? I kinda liked the feel.

That's what I'm talking about. See...I always tell the truth ;)


You certainly could as long as they've got a flat sole. My Chuck's didn't set me back very much when I went out and bought them. I pretty much wear them to the gym everyday too. Pretty cheap training shoes in fact. Can't speak for the wrestling shoes but

Chuck's > barefoot > tennis shoes

[asto_86]

He he he. :) I tried squatting barefoot the other day when I hit that PR. So maybe ill start wearing my old wrestling shoes on squat day? I kinda liked the feel.

I squat in my Vibram Fivefingers. Love the barefoot feel on leg days.

[AustrianOakJr]

LOWER HYPER

To try and sound as dorky as possible, I will quote Randy Jackson and say I "blew it out da box" today. HOO RAH!! Epic leg day today. I started with ATTG squats which I normally do not attempt after doing them on lower power day, but I was feeling the need today. I moved to parallel smiths and quickly realized that my power was drained a bit as opposed to starting with the Smiths. But I went to failure on both sets. Then, onto one-legged presses. I had to jump in with another guy and he was moving at a good pace, so I was struggling with the cardio to keep from slowing him down. Good 3 sets of 10 though.....afterward my legs were a blaze. I think they were even glowing a bit through my pants. Then onto GHR's and my wife really started to turn up the heat on me and push me hard....when I was done with 3 sets, my hams never hurt so much. I was literally writhing around and couldnt sit still the pump was so massive. I was about to can it and she made me continue with extensions. Then, I thought for sure we were done.......and she says "you said you wanted to finish with leg curls".....and she hops on the machine. Im like "Oooooh no!" She was pushing me hard and by the time I hit the locker room, I could barely walk. I was literally tripping over myself. 840 calories burned in an hour. On the way home, I decided we should can the shrimp stir fry we had planned and we hit up Little Caesars pizza. I downed a half pie. 36P/120C/48F. So, that put me a little over my fat numbers for the day, but.....it is a legs day.

I have included some vids to spice it up in here.....feel free to comment on my form and tell me im clueless...whatever your pleasure.

ATTG SQUATS

225 X 8
275 X 10
275 X 10

bukphmrF-sw

SMITH SQUATS (PARALLEL)

315 X 6
405 X 8
405 X 8
YctjHWpZDTU

SINGLE LEG PRESS

3pps X 10
3 +25 pps X 10
3 +25 pps X 10

5AWg_jO6Joc


GHR's

BW X 10
BW X 10
BW X 10

LEG EXTENSIONS

Stack X 12
Stack X 12
Stack X 10

LEG CURLS

90 X 12
105 X 10 (apparently 90 was too light b/c my wife stepped in and moved pin up on this set)

Done and DONE. Good one today. Ill be hurting tomorrow.

[DanTheManB]

Form is tight Sean...I wouldn't call that ATTG..however they ARE parallel! Kudos.


BTW dude you look way too lean for offseason!

[jked4life]

Strong as he..double hockey sticks!!!!


For critique, couple of things that I noticed right off the bat that might help

1) You're on the balls of your feet on those squats. I think I even saw a heel come up off the floor on one of those last reps. Partially because of the shoes and partially because of a couple of other things with the form. It looks like the foot placement and balance has you putting almost 100% of the workload on the quads, despite the deep squat. I'm pretty sure that's not what you wanted to accomplish.

2) You need a good belt

3) On the One leg Leg press- It looks like the back of the machine will recline more. Recline all the way, which will allow a larger ROM on the movement. This larger ROM will shift more of the emphasis onto the glute/hamstring and allow for a more balanced movement.



Just some food for thought. Beastly work either way. You're gonna feel that one in the morning!

[AustrianOakJr]

Form is tight Sean...I wouldn't call that ATTG..however they ARE parallel! Kudos.


BTW dude you look way too lean for offseason!

Trust me, im not that lean.....186 lbs this morning....and quite a blur pretty much everywhere. I sit pretty comfortably at this BF level though so if I add weight slowly, hopefully much of it will be muscle.

As for the squats, i dont know that I can go much deeper......my hams are hitting my calves. But, for you, next time....I will try. I guess, I see a 90* leg as parallel and anything below as a "deep" squat. Semantics, I guess. As long as the legs grow.

[AustrianOakJr]

Strong as he..double hockey sticks!!!!


For critique, couple of things that I noticed right off the bat that might help

1) You're on the balls of your feet on those squats. I think I even saw a heel come up off the floor on one of those last reps. Partially because of the shoes and partially because of a couple of other things with the form. It looks like the foot placement and balance has you putting almost 100% of the workload on the quads, despite the deep squat. I'm pretty sure that's not what you wanted to accomplish.

2) You need a good belt

3) On the One leg Leg press- It looks like the back of the machine will recline more. Recline all the way, which will allow a larger ROM on the movement. This larger ROM will shift more of the emphasis onto the glute/hamstring and allow for a more balanced movement.



Just some food for thought. Beastly work either way. You're gonna feel that one in the morning!

Yea....im gonna start with those wrestling shoes as we talked about. What would you suggest as far as foot placement?

Belt.....yep.....gotta get one. Its on my list.

Yep, it can recline one more notch.....but it hurts so much!!! :) I have tried to recline the seat more and I do get a bigger ROM, but there are two issues.....for one, I feel like im gonna slide right out of the seat.....and two, for some reason it stresses the heck out of my gut and I can actually feel massive pressure on my old hernia operation.....and it makes me a bit nervous. I tried using a belt, but then it digs right in as I press. If I notch it up one hole, my insides feel much tighter. Probably a cop out, but i would rather not blow a gut out. :) I wish the machine set up like the one at the other golds with the arch support....and the angle on that one was on the money. No pain. Ah well.

[Dentor]

I don't know what it is but no matter how crappy of a legs day I think I had, I still manage to walk around lik I can't bend my legs for days after lol. I guess you can call it a gift amd a cusre. I have a belt but I just try not to use it I don't know why...lol probably cause I'm too lazy to get it out of my trunk.

[AustrianOakJr]

I don't know what it is but no matter how crappy of a legs day I think I had, I still manage to walk around lik I can't bend my legs for days after lol. I guess you can call it a gift amd a cusre. I have a belt but I just try not to use it I don't know why...lol probably cause I'm too lazy to get it out of my trunk.

A number of guys train without a belt. Nothing wrong with that if your lower back is real strong and tight. My lower back is a mess with a ruptured disk and things popping and creaking back there. Its not worth the risk to me. I like the security of that belt. ......plus it allows me to lift more. :)

[DanTheManB]

Trust me, im not that lean.....186 lbs this morning....and quite a blur pretty much everywhere. I sit pretty comfortably at this BF level though so if I add weight slowly, hopefully much of it will be muscle.

As for the squats, i dont know that I can go much deeper......my hams are hitting my calves. But, for you, next time....I will try. I guess, I see a 90* leg as parallel and anything below as a "deep" squat. Semantics, I guess. As long as the legs grow.

Well. Yeah. When I say ATTG squats I think of this:

3pVMTRq2A20

no thread hi jack but thats how I do every rep of every set...though my back rounded a lil there it doesnt usually...thats my PR though. lol would still pass ;)

[DanTheManB]

Yea....im gonna start with those wrestling shoes as we talked about. What would you suggest as far as foot placement?

Belt.....yep.....gotta get one. Its on my list.

Yep, it can recline one more notch.....but it hurts so much!!! :) I have tried to recline the seat more and I do get a bigger ROM, but there are two issues.....for one, I feel like im gonna slide right out of the seat.....and two, for some reason it stresses the heck out of my gut and I can actually feel massive pressure on my old hernia operation.....and it makes me a bit nervous. I tried using a belt, but then it digs right in as I press. If I notch it up one hole, my insides feel much tighter. Probably a cop out, but i would rather not blow a gut out. :) I wish the machine set up like the one at the other golds with the arch support....and the angle on that one was on the money. No pain. Ah well.

I hear you about the different notches lol. I hate it when the thicker belts dig in to my sides too during a set haha hurts worse than the actual weight

[AustrianOakJr]

Well. Yeah. When I say ATTG squats I think of this:


no thread hi jack but thats how I do every rep of every set...though my back rounded a lil there it doesnt usually...thats my PR though. lol would still pass ;)

Yea, my legs physically dont bend that far. I was training with Matt (jked4life) today and we were talking about it. I did a couple "demo" reps for him without any weight on my back and we both agreed im hitting the bottom of my ROM in those vids. Im not a very flexible guy. But that is a sickening amount of weight to push at your size. Congrats. Im not there yet.....nor do I think I will be in the near future. And im pretty sure if I squatted like that with all those plates, my legs would snap off at the knees. ;)

[musclemass22]

Hey Sean. Form looked good and that's about the same depth I get to. I would call that ATA. As far as a belt, I bought a 10MM Forever Lever belt off the Inzer website a couple months ago.........best investment I ever made. $76 after shipping. Look into it and keep working hard my man--Brian

[Joe Go]

Hey Sean. Form looked good and that's about the same depth I get to. I would call that ATA. As far as a belt, I bought a 10MM Forever Lever belt off the Inzer website a couple months ago.........best investment I ever made. $76 after shipping. Look into it and keep working hard my man--Brian

I agree.

I went with the inzer 13mm last year. The belt took a while to break in, but it's awesome now. I also bought a pair of Safe SST pro lifting shoes this year and they put me right in the groove for squatting and leg pressing. I recommend either purchases if you are in the market.

Your form looks great for the squats Sean. ATG or not. They are right on track.

[AustrianOakJr]

Hey Sean. Form looked good and that's about the same depth I get to. I would call that ATA. As far as a belt, I bought a 10MM Forever Lever belt off the Inzer website a couple months ago.........best investment I ever made. $76 after shipping. Look into it and keep working hard my man--Brian


I agree.

I went with the inzer 13mm last year. The belt took a while to break in, but it's awesome now. I also bought a pair of Safe SST pro lifting shoes this year and they put me right in the groove for squatting and leg pressing. I recommend either purchases if you are in the market.

Your form looks great for the squats Sean. ATG or not. They are right on track.

Thanks guys. I have been meaning to get a good power lifting belt and just havent brought myself to laying out the cash. I guess I should get serious and buck up. Ill look into the Inzer belts. Joe....what would you say the advantage to a lifting shoe is as compared to a chuck taylor or a wrestling shoe?

[JimmyChitwood]

Sean - awesome vids of the leg work. Pounding out those squats quite nicely - tight form in my opinion, and the farther into the set, the deeper you were going. I see what Matt sees... but whatever you're up to, it's working. Killer.




Please no...just no, really really really no...

I think what I like and do what I like. You will soon learn about this.
Next week I'm cutting off 4" from the bottom of my mesh shorts.


I squat in my Vibram Fivefingers. Love the barefoot feel on leg days.

Dude at my gym uses these - they're awesome looking. But... it takes him like 5 minutes to put them on while he carefully adjusts each toe before training. Super light weight and snug - I bet they feel great.


Form is tight Sean...I wouldn't call that ATTG..however they ARE parallel! Kudos.


This dude cannot get lower. Not much anyway. So maybe not ATG, but... we can make a new designation for his sake: HTC. (Hams to Calves) :D


Hey Sean. Form looked good and that's about the same depth I get to. I would call that ATA. As far as a belt, I bought a 10MM Forever Lever belt off the Inzer website a couple months ago.........best investment I ever made. $76 after shipping. Look into it and keep working hard my man--Brian

Bingo. Good belt makes a difference. I love my belt - 10mm double prong FTW.

[Joe Go]

Thanks guys. I have been meaning to get a good power lifting belt and just havent brought myself to laying out the cash. I guess I should get serious and buck up. Ill look into the Inzer belts. Joe....what would you say the advantage to a lifting shoe is as compared to a chuck taylor or a wrestling shoe?

I've never worn Chuck Taylor's or wrestling shoes for lifting, but looking at the material of the shoes I would be cautious of the shoes stretching under heavy loads, foot sliding inside the shoe, the angle shoes place me at when squatting, and feeling wobbly.

I'm on my third pair of lifting shoes and the Safe SST Pro is by far the best. I was looking for a shoe that was good for deadlifting, squatting, and leg pressing and the Safe shoe does the job. The shoes place me in a position where everything feels right from the negative to the positive side of the lifts. I move the weight with confidence and comfort. I'm not wobbly, my feet don't slide inside the shoes during a 900 pound leg press, the platform of the shoe plants me to the ground during heavy squatting, and the shoe is a thick leather so it won't stretch. I'd buy the shoes again when they wear out.

The SST shoes are not cheap and they take a while to receive them if they are not in stock. You get what you pay for with the other shoes is my guess. I figure Chuck's and wrestling shoes will do one thing good, but not another. I wasn't looking for that. I wanted an all in one.

[JimmyChitwood]

I'm such a dork. I'm using nike air running shoes. :o

Of course I do it all on purpose - to promote ankle strength through compensation and balancing stresses. :D

Or I'm too cheap. One of these days the air bladder will pop and I'll tip over backwards. Then I'll switch to my Tevas.

[DanTheManB]

hams to calves baby