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wrkoutfrq
10-04-2011, 11:14 AM
Um... Just interested, What does "Anal" mean in US?? haha Because thats not usually a word used like that in Aus!

haha in this context it represents overly obsessive

wrkoutfrq
10-04-2011, 11:45 AM
Training
Lower Power

Conventional Deads (floor)
5x285*5 (PR)

Front Squats (ATG, vid later)
3x185*6

HS Iso-Leg Extension from rest
3x1p+15/side*8

SLDL (extra stretch)
3x265*6 (PR)

Glute Hamm Raises
3xBW+35*8

Seated Calf Raise (homemade machine)
3x2plates*10

Cardio
none

Diet
2551.15 kcal
295.25/187.85/68.75

Notes
fantastic workout this morning, the deads and squats felt great... i def. went deeper than ever on the squats and got the reps i wanted. since i've been underestimating cals for the past few weeks i reworked things to be correct and i'll see where the weight friday. if i had to guess i'll prolly gain on these, since when i know i was right before (at 2550) i was gaining. after the workout this morning i did some posing in the group exercise room, which is an awesome room for it, as it has angled mirrors and good lighting. next posing update (which i think will be fri/sat morning) will be taken in there. other than that just still busy as hell. getting ready now to go to the lab and write a presentation while i work...

andyboi
10-04-2011, 01:52 PM
haha in this context it represents overly obsessive

haha anal is a common word!

NattyFLEX
10-04-2011, 06:17 PM
haha anal is a common word!

Only 1 week out of the month....








;)

wrkoutfrq
10-05-2011, 05:33 PM
9/21/11

Training
Traps/abs/forearms
Oly Technique Bar Work

BB Shrugs (no belt!)
3x365*5 (Short on time...)

Lying Reverse Crunch
3xBW+30*12

Cable Crunch
3x87.5*12 (failure)

Decline Situp (Rigid... and slow)
2xBW*20 (Failure lol)

Cable Torso Twists
2x25*12

NOTE: Oly Bar Work supersetted with abs/forearms
2x3 of each, last rep stretching pause at bottom/top:
Power snatch
Overhead squat
Full snatch
Elbow flexibility
Overhead Press
Jerk
Power clean
Front Squat
Full clean

One Arm DB Curl (on bench)
3x35*10

Standing One Arm Cable Wrist Curl (Facing away from cable)
3x30*12

EZ Bar Reverse Wrist Curl
2x60*12

BB Front Wrist Raise
2x20lb BB*10

Cardio
AM HIIT: elliptical
5min W/U
12 intervals (15/45)
5min cooldown
10min incline walk
5min cooldown
*cooldowns always extra easy

Diet
2247.9 kcal
209/178.6/77.5

Notes
not a lot to note today, was pressed for time so i was really rushed. tomorrow is my Endo appt., so i'll def. have to keep posted on that. other than that just a LOT of schoolwork to do. I have a two day seminar I can't miss Fri. and Sat, plus a lot of lab work, a meeting, and tailgating for the Bio Dept. tomorrow, so i'll have to hit the gym at the early AM time. i think i'm gonna do a arms+shoulders/chest+back/legs split over the next three days. i won't be done til 430 on Fri/Sat so i'll be hitting it early friday and lat saturday... F-ing HATE being so busy

wrkoutfrq
10-06-2011, 05:40 AM
9/22/11

Training
Shoulders/Bi's/Tri's hyper

DB Lateral Raise
3x37.5's*10

BM Shoulder Press
3x85/side*12 (PR)

DB Rear Delt Raise (STRICT)
3x35's*12

Snatch Grip High Pulls
3x135*15 (PR)

Seated DB Curl
3x37.5's*10

HS Preacher Curl
2x60*12 (PR)

Cable Rope Curls
2x62.5*12

21's
2x50

Rope Cable Pressdown
3x65*10

Cable Bar Pressdowns (think leaned over bar pressing down)
2x whole stack*12

One Arm DB SKull Crusher
2x25's*12

BM Overhead TRicep Ext. Machine (really great!)
2x70*15

Cardio
none

Diet (C/P/F)
2551.15 kcal
295.25/187.85/68.75

Notes
wow what a workout... boy was i draggin ass today. 3am still doesn't really agree with me overall, but i still manage to get some great workouts in. i was falling asleep between sets lol. did some more posing practice afterwords, i can def see a difference in my physique from a couple months ago. one i'm fatter lol, but i think i have made some improvements. i've finally settled into the frame of mind i need to be in for progress in my scientific career at this point. i had a bit of a breakdown just before the test last week in my class, and haven't been able to focus on what needed to be done, but i think i'm back into the state i need to be in for progress... Endo appt. at 1130, will update later with what he has to say.

wrkoutfrq
10-06-2011, 06:42 PM
Quick Update

Saw the endo today, talked with him, went through the questionnaire (including do you take dem roids lol) then he had to check my meat and 2 veg, as well as take my prostate check virginity (FML), all to make sure things were ok anatomically. i have a big blood work scheduled tomorrow morning to look for everything possible, as well as an MRI next week some time. we began discussing possibilities for HRT, but decisions wont be made until after the results of those... so tomorrow is another early day, gym, blood work, a class, and then a presentation workshop until tomorrow night (srs)... long phucking day ahead, goin to bed early FTW

jpfaherty
10-06-2011, 06:52 PM
Quick Update

Saw the endo today, talked with him, went through the questionnaire (including do you take dem roids lol) then he had to check my meat and 2 veg, as well as take my prostate check virginity (FML), all to make sure things were ok anatomically. i have a big blood work scheduled tomorrow morning to look for everything possible, as well as an MRI next week some time. we began discussing possibilities for HRT, but decisions wont be made until after the results of those... so tomorrow is another early day, gym, blood work, a class, and then a presentation workshop until tomorrow night (srs)... long phucking day ahead, goin to bed early FTW

Damn man, hope things start looking up for you. Sorry if it's been mentioned, i've been slacking, but what is all the blood work, etc for?

Crazy that you are working out at 3:00 am lol. DEDICATION.

wrkoutfrq
10-07-2011, 02:07 AM
Damn man, hope things start looking up for you. Sorry if it's been mentioned, i've been slacking, but what is all the blood work, etc for?

Crazy that you are working out at 3:00 am lol. DEDICATION.

no worries, the blood work is for low Testosterone. my levels are really low, so we've been trying to figure out why. this is the last set of tests before it's decided if HRT is prescribed

wrkoutfrq
10-07-2011, 07:44 PM
10/7/11

Training
Chest/Back hyper

Flat DB Press (speed style)
6x47.5*3

Incline HS Iso-press (no lockout, constant tension)
2pps*8.5
2x1p+40/side*11,10

Flat BB Press
3x135*12

Pec Dec Fly (pause reps)
3x75*12

BM Plate Loaded Bench Machine
3x1p+25/side*15

BW Pullups Speed Style
6*3

Supported Row
3x3p+10*10 (PR)

Low CAble Row Neutral Grip
3x150*12 (really hit the lats hard!)

Wide GRip Lat Pulldown
3x160*12

BM Lat Pulldown Machine
3x150*15 (better squeeze)

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
very tired, been a long day. had a seminar on presentations today, part one of two. also had my blood taken for the last set of followups for the low T. my MRI is next wednesday, not lookin forward to it. the workout this morning was great, but i'll have to put tomorrow's leg session til after the seminar, so thats late afternoon. gonna try and get some extra sleep tonight, so look for a long update tomorrow. also, weight this morning was 156.0

wrkoutfrq
10-09-2011, 08:18 AM
Late update...

10/8/11

Training
Legs/shoulders hyper

Squat Cleans
5x135*3

Leg Press
3x6pps*12
-ss-
Hang Snatch
3x65*5

Back Squats ATG
3x135*12

SLDL/RDL Partials (came up til tension came off hams/glutes)
3x225*12

Single Leg Extension
2x62.5*12
-SS-
Single Seated Ham Curl
2x62.5*12

Hack Squat Partials
2x1p+15/side*15 (lighter this week, more squeeze)
-SS-
Kneeling Ham Curl
2x50*15

Donkey Calve Raise (30sec rests)
5x320*12

Leg Press Calf Raise (30sec rests)
3x3pps*15

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
phucking horrid workout... didn't feel it at all. everything felt heavy. i almost feel like i've made 0 progress in the past like 2.5 years. i'm still struggling with some weights that i was before. i've even backslid on some of them. i dunno, just not a good day. the workout was at 6pm, which is a way less than optimal time for me. i was just too tired and upset last night to update when i got back. i just ate my PWO meal, watched a few internet vids, and went to bed. still not in the best of moods. i just did some light cardio this morning and am gonna try and take it easy today. i've got lab work to do and other school work that has to be done, so my mind doesn't get to rest, but maybe my body will get a chance...

wrkoutfrq
10-10-2011, 07:06 PM
10/10/11

Training
Upper Power 80%

DB Bench Press
5x70*5

Incline Smith Press
135*8
145*6
155*4

Rack Rows (elevated Pendlay Rows)
5x195*5

HS Low Rows
1p+35/s*8
2pps*6
2p+5/s*3.5

Military Press
3x85*5

DB Curl
3x40's*5

Tricep Pressdown
3x72.5*5

Cardio
AM LISS - Elliptical
300cal's burned in 26min

Diet (C/P/F)
2547.95 kcal
282.25/195.55/70.75


Notes
awesome workout today, the 80% felt great i can't lie. this week is week 5 on PHAT, and i felt like i needed to switch up exercises. i'm gonna gear these workouts for the next 4 weeks towards preparing for a more olympic style split. i know it's not a typical BB split, but a lot of what they do is similar to programs like sheiko, with high volume, but low reps and lots and lots of power. i'll be outlining it a lot more once it comes closer. tomorrow is lower power, gonna be interesting to say the least...

wrkoutfrq
10-11-2011, 05:27 PM
10/11/11

Training
Lower Power 80%

ATG Oly Squat
8x185*3

Snatch Grip Deadlift (holy phuuu brutal)
3x185*5

Close Stance Leg Press
3x6pps*5

Glute Hamm Raises
3xBW+25*8

Leg Extensions
3x175*8

Donkey Calf Raise
3xWhole Stack*8

Cardio
none

Diet
2551.15 kcal
295.25/187.85/68.75

Notes
great workout again today, like i mentioned after yesterday's stuff, it feels nice to have it at 80% this week. not that i'm slacking, but it's just nice to give my CNS a short rest. the snatch deads and squats today were pretty rough tbh. the squats i'm still trying to get form down, so they look like total garbage, but i'm still sitting on my calves at the bottom. the snatch deads were a whole new experience, never done them, and i gotta say my posterior chain was FRIED from them, even not going to failure. it gives me SO much more respect for the big name Oly lifters who are snatching 300+lbs. totally insane. tomorrow is my MRI, i won't say i'm not nervous, but it's not like it's labor intensive. i just gotta lay there for an hour-ish. i'm gonna hit some HIIT tomorrow morning and then some abs/traps/oly technique work before hand, so should be fun. i'll prolly not have time to eat before it so i'll prolly fall asleep lol. it's all good though, i'm just ready to get this hormone thing settled. i've been on an emotional roller coaster this past week, and it hasn't let up yet. anywho, i'll update tomorrow night after all is said and done. maybe even a v-log if i can pull myself away from the BILLION other things i have to do...

oh yeah, t-minus 13 days til the tests that decide whether or not i wasted my last 2 years as a master's candidate (comprehensive exams) :eek:

wrkoutfrq
10-13-2011, 04:24 PM
10/13/11

Training
Chest/Tri hyper 80%

Flat DB Press (speed style)
6x45*3

HS Iso-press (no lockout, constant tension)
3x2pps*10

INcline Plate Loaded Machine Press (LifeFitness, really great)
3x85/side*12

Decline BB Bench (constant tension, def. a weak point)
3x135*12

Incline Flyes
3x30's*15

Skull Crusher
3x75*10

INcline DB Skull Crusher (GREAT movement)
2x17.5's*12

CG Smith Floor Press
2x135*12

One Arm CAble Pressdown
2x15*15

Cardio
none

Diet (C/P/F)
2551.15 kcal
295.25/187.85/68.75

Notes
not a good day today at all. the workout was fantastic, and everything else about the day was fine, got my MRI pics sorted etc (see bottom of post). i dunno if i have an adenoma or not, but i got a call from my Endo and he told me we're going forward with Testosterone Replacement... I'll most likely go for the patch or gel as they will keep my Test at a normal level... i really didn't want this to happen, and TBH i thought i had come to terms with it, but i'm still really bummed. maybe i'll feel better about it tomorrow, but i still just don't like this at all.

i'm debating on whether i'll try to increase cals before i go on the T, if anybody reads this and has an opinion on it, it will be within a month that i start treatment. any thoughts on whether the fat gain would be worth it feel free to lemme know.

i'm pretty down, so i'll go til tomorrow, but i'll leave you with a pic of my brain. my pituitary is circled on it lol

http://i1136.photobucket.com/albums/n482/wcutrumpat/SU1HMDA2NjAtMjAxMTEwMTMtMTIzMy5qcGc.jpg

jpfaherty
10-13-2011, 04:52 PM
Sorry to hear that you're down man. Things don't always go as planned but you really need to try you best to rise above it and keep your head up!

On that note, I'm not sure if you got into detail on it, what made you suspect low test, what are your thoughts on the treatment, etc etc. I'd really like to hear your thoughts from the start of it to where you are now in a post, or PM me if you'd rather not make it public. I think it would be great information to share with your followers though!

Thanks for the continued support in my log, you da man.

wrkoutfrq
10-13-2011, 07:20 PM
Sorry to hear that you're down man. Things don't always go as planned but you really need to try you best to rise above it and keep your head up!

On that note, I'm not sure if you got into detail on it, what made you suspect low test, what are your thoughts on the treatment, etc etc. I'd really like to hear your thoughts from the start of it to where you are now in a post, or PM me if you'd rather not make it public. I think it would be great information to share with your followers though!

Thanks for the continued support in my log, you da man.

thanks for the words bro... i don't mind outlining it at all

i first noticed something was off last spring (May 2010) when i was trying my first cut. i did a Keto bulk (dumb i know) the fall before, and decided i needed to rid some fluff. while cutting i was ~13% BF at the start, and in the end i barely got to 10%, while i was doing 7days of hour cardio and 1600cals a day. so i reversed for a long time, and then started my first real intelligently planned bulk towards the end of the summer. this is the point where things started to get fishy. i was only eating 2700cals a day, doing 5 hour long cardio sessions, yet still gaining a lb a week. and not much muscle either. that struck me as odd. but at the time i didn't think much of it.

early that fall i started a slow cut, got involved with a girl, got serious with my research, etc. so the thought kind of fell by the wayside. i was basically maintaining for a while (b/w Nov. and Dec.) and in late Dec. things with the girl started falling through. at that time i had decided that i was going to start cutting for spring break. it was also at this time that i noticed that a lot of my lifts had either stagnated or decreased. i chocked it up to being the low calories (@2100cals by this point). i also started noticing that my sex drive was down... not that it couldn't happen mind you, just that i didn't have any desire to "get it on" if you will. it didn't even cross my mind. well i ran into the same problem on this cut as the last, but i didn't let my cals get so low. it was at this time that my sister was diagnosed with hypothyroidism. this will be important later.

anyway, after spring break i come back and am looking at pictures of myself, and i looked TINY. i looked like i lost a lot of muscle. i was trying to reverse well, and i was def. taking it slow, but for some reason i was still putting on fat. i couldn't explain it. i was also still having the libido issues, and i was VERY lethargic, falling asleep out of nowhere at random times of the day. i was having trouble focusing on tasks i previously found easy. i was also depressed all the time. not suicide depressed, just really down on things. i was finally taking notice of the combo of symptoms, and being a scientist (and a physiological toxicologist at that) i knew that something was very wrong. my symptoms were quite similar to my sister's, those of hypothyroidism. so i decided to get my TSH levels checked, as well as a full blood panel workup. i also thought "why not check my testosterone", so i had them look at overall T. my TSH levels were normal, but my T levels were abysmally low. I had some followup tests run, including Free T, LH, and FSH, and those all came back low, indicating a pituitary disorder. my doc consulted with an Endo and we decided that i would keep upping my cals and seeing if things right themselves. it was at this time that Zarazen came into my thread and convinced me to seriously bump cals and weigh myself weekly instead of daily. i put on fat quick, and things didn't get better. the symptoms still persist. that brings me up to this last set of tests. we had a repeat of the tests done after 3 months, and saw no improvements. at this point it was decided that i would see the Endo. i went, and immediately he gave me the run around of questions (testicular trauma, steroids, etc.) and gave me a testicular and prostate check to make sure those were fine. since no problems were found there he ran a few more blood tests (iron, prolactin, and chemistry panel) and i had an MRI yesterday, all in order to rule out other causes and check for pituitary tumors. then i got the call this afternoon while in a meeting saying that all my tests came back normal, and that since that was the case it was time to try HRT... for how long? i dunno...

the mental game of this whole struggle has been the worst part. people make fun of women during menopause, but honestly i understand their pain now. my emotions have been a roller coaster with more lows than highs. even the smallest things trigger depression. combine that with the fact that i can see myself backsliding on the weights, losing muscle while gaining fat, basically all my hard work pissed away, and you get a recipe for bad moods. not to mention that my strength is never 100%, everything feels heavy. i also could care less about sex... rarely even crosses my mind. i haven't even hit on a girl since things went south with the last. that was 10months ago... so yea, not a pleasant experience by any means. and at the same time as all this is happening, i find out that HRT disqualifies me from the goal i have sacrificed friendships, relationships, free time, sanity etc. towards: being a natural bodybuilder. the only organization i can compete in now is the NPC, so i'll be competing against roided up mass monsters as someone with normal T levels, just because i can't make my own.

basically, to end the rant, i'm not happy at all about this, but i want to feel normal, to be normal. i don't even wanna consider the fact that infertility can be a side effect of HRT, and being a father one day is my greatest dream... i would gladly give up everything i have to be happy, get married, have kids, etc. but right now my T levels are like a giant wall in the way.

hope this gives a little insight to how things transpired. as a bodybuilder one should be completely aware of their body, and i'm ashamed to say that i ignored the signs for too long. maybe if i'd have noticed it earlier then it wouldn't have progressed this far.

wrkoutfrq
10-14-2011, 06:38 PM
10/14/11

Training
Back/Bi hyper 80%

RAck BB rows (speed style)
6x135*3

BW Pullups
3*10

Dual Handle Lat Pulldown (REALLY squeeze the lats)
3x100*12

HS Iso-row Wide overhand
3x2pps*12

One Arm HS Iso-Row Narrow Neutral
3x80/side*15

Fixed Cambered Bar Curl
3x70*10

One Arm DB Preacher Curl
2x25*12

Pinwheel Curl
2x37.5*12

Life fitness Machine Preacher
2x50*15

Cardio
none

Diet (C/P/F)
2551.15 kcal
295.25/187.85/68.75

Notes
a little better day today, i'm still not in the best mood though... luckily today was extremely busy so my mind wasn't on what wasn't going right. tomorrow is gonna be just as busy. gonna hit up legs/shoulders, then hit the lab for the rest of the day. seems like i'm always in there these days. weight this morning was 156.8, a .8lb increase. could be water retention, could be actual weight gain... do i care? honestly not really. i'm fully expecting to have to completely rework things once my TRT starts.... i'll be scheduling an appt. with the endo to finalize the plans this week, starting the TRT within the next few weeks. anywho, i'm prolly gonna rest other than lab work and gym tomorrow, i'm hella tired. til later!

wrkoutfrq
10-15-2011, 05:44 PM
10/15/11

Training
Legs/shoulders hyper 80%

ATG BB Squat
6x135*3

ATG Front Squat
5x135*10

SLDL (made sure to really focus on using hams and glutes instead of back
5x65*5

Toes Out Leg Press (focus in contraction in glutes/adductors/sweep)
5x4pps*12

BB Lunges
5xBW+Bar*12

Nautilus Plate Loaded Leg Extension
2x45*12
-SS-
Nautilus Plate Loaded Ham Curl
2x45*12

Seated Calf Raise
3x70*12

BW Calf Raise
3xBW*30

Push Press
3x115*10

Standing Machine Lateral Raises
3x40*12

DB Rear Delt Raise
3x30's*12

Wide Grip Upright Cable Rows
3x50*15

BB Shrugs
3x185*20

Cardio
none

Diet (C/P/F)
2551.15 kcal
295.25/187.85/68.75

Notes
great workout today, weights weren't all that heavy even for 80% but it really was great. tried to get a guy to take a vid of my squats for form check, but the big monkey couldn't figure out that i didn't want to watch my face on video... oh well. i scattered some form work for Oly Lifting between sets, so that was a nice pump as well. i've been doing some mobility exercises trying to get my squats deeper and gettin rid of that stupid butt wink at the bottom... i won't lie i'm sore from doing flexibility work. today was a dragging day today, got up and went for a nice long walk to clear my mind, came back and hit the gym. after the gym i had my PWO meal and was getting ready to go the lab... unfortunately my body decided that wasn't happening, as i dozed off on and off for an hour. so i just went ahead and ate again and then went. waste of time, the AA wasn't working with me, so it's whatever. i watched part of the half marathon going through town as i was walking today, so i think i'm gonna go for a nice run tomorrow for my cardio, then it's more lab work... T-minus 9 days til comps, getting hella nervous, so all my free time is consumed with studying and trying to keep up with my homework...

jpfaherty
10-16-2011, 09:01 AM
Excellent write up, thank you for sharing! Keep your head up brudda.

wrkoutfrq
10-17-2011, 06:19 PM
10/17/11

Training
Upper Power 90%

DB Bench Press
5x75*5

Incline Smith Press
155*8
165*6
175*4

Rack Rows (elevated Pendlay Rows)
5x205*5

HS Low Rows
2pps*8
2p+5/s*6
2p+10/s*4

Military Press
3x95*5

DB Curl
3x42.5's*5

Tricep Pressdown
3x80*5

Cardio
AM LISS - Elliptical
300cal's burned in 25min

Diet (C/P/F)
2547.95 kcal
282.25/195.55/70.75


Notes
another great workout, felt awesome. can't wait to start pounding the heavier weights next week. one thing i have noticed of late is that my recovery is garbage... i'm still sore as hell from my leg workout saturday, and my lower power day happens tomorrow. gonna be interesting to see how snatch grip deadlifts are gonna go with my hams so tight that i can hardly touch my toes... all in a days work though. my hips are a little sore from the flexibility work i've been doing too. gonna be great to finally hit an ATG squat without that stupid butt-wink at the bottom. def. gonna take a long time though. an update for the hormonal issues, i have my appt. with the Endo to get my prescription on the 7th, so 3 weeks from today. still have a bit of anxiety associated with the whole situation i'm trying to work out, but as my mom always tells me, one thing at a time... i did a posing update today, so i'll try to get some screen shots from it to give you an idea of where i'm at. i consider post TRT a new beginning, a new opportunity to build a quality physique worthy of a victory on any stage, be it tested or untested... even though i wont be eligible to compete in most natty competitions at normal hormone levels, i will do everything i can to be the best i can be...


Excellent write up, thank you for sharing! Keep your head up brudda.

no prob man, i'm trying... motivational vids every day FTW

wrkoutfrq
10-18-2011, 03:50 PM
10/18/11

Training
Lower Power 90%

ATG Oly Squat (form was garbage... not pleased)
8x205*3

Snatch Grip Deadlift
3x195*5

Close Stance Leg Press
3x6p+10/s*6

Glute Hamm Raises
3xBW+35*8

Leg Extensions
3x182.5*8

Donkey Calf Raise
3xWhole Stack+20*8

Cardio
none

Diet
2551.15 kcal
295.25/187.85/68.75

Notes
meh, good workout, i'm just not happy with my squat form... i'll be posting a vid in teh Oly section to get some critque, so i'll post it here when i can find my camera lol. i think it's in my car, but it's piss pouring the rain and i'm not really feeling that motivated to fight the torrential downpour for it. I really like the snatch deads, really it's just basically the first and second pull from a snatch, stopping short of the triple extension/"catapult" (a la don mccauley). it really hits the glute/ham tie in and hams well, not to mention the lats, spinal erectors, and rear delts. just a great overall exercise... now moving that into the catapult and over my head, well thats a different story. my wrists are not exactly up to the task, even just a little more than the bar irritates them when overhead in teh snatch position. something that def has to be worked on...

wrkoutfrq
10-19-2011, 05:31 PM
10/19/11

Training
Traps/abs
Oly Technique Bar Work

DB Shrugs
5x120's*5

Cable Crunch
3x87.5*12

Hanging Knee Raises
3xBW+35*12

DB Side Bends
2x65*12

NOTE: Oly Bar Work supersetted with abs/forearms
2x3 of each, last rep stretching pause at bottom/top:
Power snatch
Overhead squat
Full snatch
Jerk
Power clean
Front Squat
Full clean

Cardio
AM Circuits: 5 rounds of
10 x Burpees
5/side x DB Snatch (35lbs)
Hurdle Jumps (actually just an incline bench... white boy FTL)
10/side x DB Swings (KB style) (45lbs)
10 x Squat Jumps
10min incline walk
5min cooldown

Diet
2247.9 kcal
209/178.6/77.5

Notes
meh sort of day today. i know it seems like every day is a meh day, but today was doomed to be so... it was cold and rainy, which i think would bring anybody down. plus i was really draggin ass for some reason. still had a nice workout though, the motion of the snatch and clean and jerk is becoming much more natural. i'm really considering paying the 40$ a month for the local crossfit gym just to use their Oly platforms/bumper plates. i'm nervous to see what the management of Olympus Gym would say about me dropping their non-bumper plates from over my head. granted they are the rubber coated kind, but it's not the same. at least they have a platform meant for heavy drops... oh well. couple new vids to post, they'll be attached below. i have a posing update that i could take some screenshots from but i'll be honest, i don't feel comfortable just now posting them. looking at them now i think i may have lost some mass/gained fat. i just don't seem to have the size from before. i dunno, it may just be my brain, but if there's enough demand i might post some pics for critique/objective input. tomorrow is chest/tri's hyper, gonna hit it at 430am and start the day right!

snatch deads... not happy with the form, too much hammies not enough back (weird huh?)
81JFAj2x1EI

some 90% squats... not the happiest about my form, but i guess it's not total garbage
LmgKIWHMac8

jpfaherty
10-19-2011, 05:40 PM
I'd love to see the pics brah (no homo). I think you're probably just down on yourself because all that's been going on lately. Nice mix of exercises today! I haven't done most of those in a long time. Maybe I'll give some a go next week!

wrkoutfrq
10-21-2011, 01:55 AM
10/21/11

Training
Chest/Tri hyper 90%

Flat DB Press (speed style)
6x47.5*3

Magnum Chest Press (machine, HS was taken)
3x172.5*10

INcline Plate Loaded Machine Press (LifeFitness, really great)
3x85/side*12

Decline BB Bench (constant tension, def. a weak point)
3x135*12

Incline Flyes
3x32.5's*15

Skull Crusher
3x85*10

INcline DB Skull Crusher (GREAT movement)
2x20's*12 (WAY too light...)

CG Smith Floor Press
2x135*12

One Arm CAble Pressdown
2x20*15

Cardio
none

Diet (C/P/F)
2551.15 kcal
295.25/187.85/68.75

Notes
late update, yesterday was quite busy. the workout was great, although i didn't really get the nice focus on my chest i wanted... the weights felt quite heavy in the chest, but light in the tri's, kind of weird. i dont know why but for some reason my BB bench is always SO much harder, and never progresses. i hope that once i get my hormones straight maybe that will change... today i'm gonna hit some back and bi's, got a few extra preworkout carbs so it should be great.

pic update (not pleased, they make me look scrawny)

http://i1136.photobucket.com/albums/n482/wcutrumpat/FR10-17.png http://i1136.photobucket.com/albums/n482/wcutrumpat/RR10-17.png

http://i1136.photobucket.com/albums/n482/wcutrumpat/FDB10-17.png http://i1136.photobucket.com/albums/n482/wcutrumpat/FLS10-17.png

http://i1136.photobucket.com/albums/n482/wcutrumpat/ST10-17.png http://i1136.photobucket.com/albums/n482/wcutrumpat/SC10-17.png

http://i1136.photobucket.com/albums/n482/wcutrumpat/RDB10-17.png http://i1136.photobucket.com/albums/n482/wcutrumpat/RLS10-17.png

bwelch1985
10-21-2011, 05:46 AM
I'm very late to comment on this, but speaking for myself, I would be ECSTATIC about TRT! Not only will you feel infinitely better, but you'll be making the best gains of your entire life in the gym. Competing in natural bodybuilding is NOT A BIG DEAL. It really isn't. Watching your body change and attempting to create the best physique you possibly can is what it's all about. You can be just as competitive at local NPC shows as you can on most natural stages. It isn't a bunch of mass monsters, it's just a bunch of guys that love to lift and want to get on stage....just like you and me!

If your in this just for the competitions, I believe you're in it for the wrong reason. Training and dieting are the fun part....getting on stage is just the tiny little insignificant cherry on top. You will be MUCH more satisfied and have MUCH more fun preparing for an NPC show while on TRT than you could ever have preparing for a natural show w/ low test.

So I say ENJOY IT. I know I'd be counting the days until I could start TRT.

wrkoutfrq
10-21-2011, 10:28 AM
10/21/11

Training
Back/Bi hyper 90%

RAck BB rows (speed style)
6x135*3

BW Pullups
3*10

Dual Handle Lat Pulldown (REALLY squeeze the lats)
3x120*12

HS Iso-row Wide overhand
3x2p+10/s*12

One Arm HS Iso-Row Narrow Neutral
3x90/side*15

Fixed Cambered Bar Curl
3x75*10

One Arm DB Preacher Curl
2x27.5*12

Pinwheel Curl
2x40*12

Life fitness Machine Preacher
2x60*15

Cardio
none

Diet (C/P/F)
2551.15 kcal
295.25/187.85/68.75

Notes
decent workout today, didn't have the best energy, and i think it may be because i changed up my Pre-W/O carb source. normally i either have quaker multigrain hot cereal or grits, but today i switched it to oats and honey... same macro content but it was just a little different. oh well, still managed to pull it out of my ass lol. weight this morning was 156.4, but i attribute that to water loss. i was pretty dry this morning, so yeah, i wouldn't doubt a heavier weigh tomorrow morning (which i wont be doing). my comps are monday at 1pm, and i'm terrified... i'll be spending all of my "free", which equates to time not in the gym or lab, will be spent huddled in my graduate carell in the library studying. i've even been taking my notes to the lab and the gym with me and studying there. i still don't feel prepare though. but if i don't know it by now then i won't ever know it. i'm confident in my knowledge but that doesn't change my anxiety. gotta lock it down!


I'm very late to comment on this, but speaking for myself, I would be ECSTATIC about TRT! Not only will you feel infinitely better, but you'll be making the best gains of your entire life in the gym. Competing in natural bodybuilding is NOT A BIG DEAL. It really isn't. Watching your body change and attempting to create the best physique you possibly can is what it's all about. You can be just as competitive at local NPC shows as you can on most natural stages. It isn't a bunch of mass monsters, it's just a bunch of guys that love to lift and want to get on stage....just like you and me!

If your in this just for the competitions, I believe you're in it for the wrong reason. Training and dieting are the fun part....getting on stage is just the tiny little insignificant cherry on top. You will be MUCH more satisfied and have MUCH more fun preparing for an NPC show while on TRT than you could ever have preparing for a natural show w/ low test.

So I say ENJOY IT. I know I'd be counting the days until I could start TRT.

ya know it was thinking about this exact thing this morning in the lab... for me the idea of competing naturally represented maximizing my own potential. TRT represented a leg up that i didn't want... it's like pushing a car down a street, i wanted to do it by myself, and the TRT represented someone helping me. but the more i think about it the more i realize that seeing it in that way was totally wrong. They call it "replacement therapy" for that exact reason, because it's not meant to give you a leg up, just bring you to par. right now i'm trying to push the car uphill, and it's running me over. TRT is gonna bring the road to level.

i totally agree that the journey is worth much more than the destination, and i do think that i will enjoy the process more than ever once i begin to see progress, rather than the backsliding i've been seeing.

thanks for the post man, it was def. a bit of a pick-me-up. would rep you, but on spread

wrkoutfrq
10-22-2011, 06:41 PM
10/22/11

Training
Legs/shoulders hyper 90%
Campus Gym

ATG BB Squat
6x135*3

ATG Front Squat
5x145*10

SLDL (made sure to really focus on using hams and glutes instead of back
5x185*12

HS Iso Leg Press, focus on ham/glute
5x4pps*12

BB Lunges
5xBW+65*12

HS Iso Leg Extension
2x50/s*12
-SS-
Life Fitness Ham Curl
2x90*12

Seated Calf Raise
3x90*12

BW Calf Raise
3xBW*50

Push Press
3x125*10

DB Lateral Raises (locked out arms)
2x20's*12

DB Rear Delt Raise
2x40's*12

Wide Grip Upright Cable Rows
2x55*15

BB Shrugs
3x195*20

Cardio
none

Diet (C/P/F)
2551.15 kcal
295.25/187.85/68.75

Notes
blah sort of workout... weights were good, contraction was good, but it took forever! i decided to go to the campus gym to hang with my old buddies, but it made it a lot of socializing. my legs are already starting to get sore though so thats a good thing. i'm having a hella bad fat day today, feeling like as my mom would call it "two-ton tessie" lol. i dunno why either. i went for a nice long walk this morning to clear my head... it was 34 degrees outside, first frost of the season, but the sunrise was gorgeous, and it was some much needed meditation time. i was supposed to study all day today, but the workout took forever, and then my roommate, my lab partner, and i all went shopping. got my $150 sunglasses stolen, spent way too much money (including having to replace the glasses) and by the time i got back my anxiety level was beyond maxed out. i'm tired, cranky, bloated, and pissed about the turn of events today, and the impending doom that is my comps Monday. hopefully tomorrow will be a better day, although i doubt it. all day in the lab with my advisor, little time to study. gotta work hard to be successful

wrkoutfrq
10-24-2011, 05:03 PM
10/24/11

Training
Upper Power 100%

DB Bench Press
5x80's*5

Incline Smith Press
165*8
175*6
180*4

Rack Rows (elevated Pendlay Rows)
5x215*5

HS Low Rows
2p+5/s*8
2p+10/s*6
2p+15/s*4

Military Press
3x105*5

DB Curl
3x45's*5

Tricep Pressdown
3x85*5

Cardio
PM LISS - Elliptical
300cal's burned in 23min

Diet (C/P/F)
2547.95 kcal
282.25/195.55/70.75


Notes
big day today! took my written comps this afternoon and i think i did ok. not perfect by any stretch, but i think i passed. i hope so anyway. i would have hated to waste 4hrs and a swollen hand from writing so much. workout this morning was good, felt pretty strong for a monday morning. decided to do it before class and hit up cardio before my test, which worked out nicely. now i've got a bunch of other stuff to worry about, like presentations, classwork, etc. that i put on the backburner til after written comps. tomorrow is gonna be lower power, and TBH i'm not looking forward to it. my hams are INSANELY sore still. i must have lactic acid buildup from Sat, because it's just not normal... gonna do some stretching and foam rolling and hope it wont be too bad tomorrow. on a side note, i really noticed how much fat i've gained with NO muscle growth, maybe even some loss. makes me anxious to get on my TRT. really brings me down, i won't lie, but at the same time motivates me to hit it hard once the TRT starts. one step at a time!

wrkoutfrq
10-25-2011, 05:49 PM
10/25/11

Training
Lower Power 100%

ATG Oly Squat (form was good, depth not so much...)
5x215*3

Snatch Grip Deadlift
3x205*5

Close Stance Leg Press (machine this time...)
3x 2 from bottom *6

Glute Hamm Raises
3xBW+45*8

Leg Extensions
3x205*8

Donkey Calf Raise
3xWhole Stack+45*8

Cardio
none

Diet
2551.15 kcal
295.25/187.85/68.75

Notes
good workout. i called an audible and decided to back off a little on the volume. my hamstrings are splitting with pain, not sure what the deal is, but i've been stretching and mobilizing it and hopefully it will get better. despite that i managed to get a good workout in. looked actually pretty decent today despit having had several of the past days looking bloated and fat. could be from the switch up in the cardio time. either way, i've decided that i'm goin to start taking a walk every night. it's got little to do with my physique as much as it has to do with needing to clear my head... that being said the extra calories that will be burnt will be nice as well. tomorrow is cardio and some accessory work... til then!

wrkoutfrq
10-26-2011, 07:13 PM
10/26/11

Training
Traps/abs
Oly Technique Bar Work

DB Shrugs
5x130's*5

Cable Crunch
3x all but 2 on stack *12

Hanging Knee Raises
3xBW+35*12

DB Side Bends
2x70*12

Power snatch
Overhead squat
Full snatch
Power clean

Cardio
AM Circuits: 7 rounds of
50 mountain climbers
10 x jump burpees
10/leg x explosive stepups
30 x jumping jacks
10min elliptical
5min cooldown

Diet
2247.9 kcal
209/178.6/77.5

Notes
not much to update about today, other than i didn't sleep well and am tired an cranky lol. workout was fine, day was long, but ok. maybe i'll have more to talk about tomorrow. hitting chest/tri's tomorrow at 430am, so off to bed!

wrkoutfrq
10-27-2011, 04:35 PM
10/27/11

Training
Chest/Tri hyper 100%

Flat DB Press (speed style)
6x50*3

Magnum Chest Press (machine, HS was taken AGAIN)
3x175*10

INcline Plate Loaded Machine Press (LifeFitness, really great)
3x90/side*12

Decline BB Bench (constant tension, def. a weak point)
3x135*12

Incline Flyes
3x35's*15

Skull Crusher
3x90*10,9,10 (phucking ppl not paying attn.)

INcline DB Skull Crusher (GREAT movement)
2x22.5's*12

CG Smith Floor Press
2x135*12

One Arm CAble Pressdown
2x20*15

Cardio
none

Diet (C/P/F)
2551.15 kcal
295.25/187.85/68.75

Notes
great workout today, despite the people there being phuckheads... i was literally in the middle of my set of skull crushers and this guy and his posse come up and are all up in my space... one even literally brushed the bar at one point, they were that close. oh well, other than that i just pushed hard and got a great pump. i was informed today that we will be leaving for the conference i'm presenting at tomorrow at 5am... so yeah, no planning ahead was possible. that means that 230 tomorrow morning i will be hitting a fasted back/bi's workout. not looking forward to it at all. the only plus to that is i get to sleep on the 2.5 hour drive to the university. no worries, you want it bad? you work for it...

wrkoutfrq
10-28-2011, 08:52 PM
10/28/11

Training
Back/Bi hyper 100%

RAck BB rows (speed style)
6x135*3

BW Pullups
3*12

Dual Handle Lat Pulldown (REALLY squeeze the lats)
3x125*12

HS Iso-row Wide overhand
3x2p+15/s*12

One Arm HS Iso-Row Narrow Neutral
3x95/side*15

Fixed Cambered Bar Curl
3x80*10

One Arm DB Preacher Curl
2x27.5*12

Pinwheel Curl
2x45*12

Life fitness Machine Preacher
2x70*15

Weighted Forearm work

Cardio
none

Diet (C/P/F)
2551.15 kcal
295.25/187.85/68.75

Notes
holy f-ing hell what a long day. workout was fantastic and i haven't the slightest clue as to why. i got up at 2am, pounded a cup of coffee, threw a SMALL thing of pumpkin/applesauce/PB down and was in the gym warming up by 230. seems to be the perfect combo because it was amazing. the rest of the day was spent at the conference. the presentation went well, we ate out twice and i didn't count anything, not a single phuck was given. that being said, i was confident i was under calories, so i had a protein pancake with PB when i got home (about 20min ago). didn't get to weigh myself this morning as it wouldn't have been accurate anyway. tomorrow gotta hit legs and shoulders, then it's lab work and tailgating! been awake for 21hrs now, i think it's time for some sleep...

wrkoutfrq
10-29-2011, 06:35 PM
10/29/11

Training
Legs/shoulders hyper 100%

ATG BB Squat
6x135*3

ATG Front Squat
5x155*10

SLDL (made sure to really focus on using hams and glutes instead of back
5x185*5

Toes Out Leg Press (focus in contraction in glutes/adductors/sweep)
5x4p+10/s*12

Single Leg Machine Leg Press
5x135*12

Nautilus Plate Loaded Leg Extension
2x45*15
-SS-
Nautilus Plate Loaded Ham Curl
2x45*15

Seated Calf Raise
3x70*12

BW Calf Raise
3xBW*50

Push Press
3x135*10

Standing Machine Lateral Raises
3x50*12

DB Rear Delt Raise
3x45's*12

Wide Grip Upright Cable Rows
3x60*15

BB Shrugs
3x225*20

Cardio
none

Diet (C/P/F)
Dunno... tailgating today, was def. over cals...

Notes
good workout, not great, but acceptable. i was having some trouble with my left hip flexor, as well as my right outer quad, but i worked through it. i didn't feel like my knees would be OK with the lunges, so i called another audible and went with the single leg press. i'll be honest, it was a great choice. i'm not the biggest fan of lunges (basic, i do like walking), i don't feel they give proper stimulation for the stress it puts on the knees. i weighed myself for sh!t's and giggles this morning, and i weighed 155.8, which is a full pound down from last week. i'll be interested to see what happens with it tomorrow, since i had some beer on top of extra calories for the day today. i'm gonna guess 156.7. i guess we'll have to see!

wrkoutfrq
10-31-2011, 07:05 PM
10/31/11

Training
Upper Power

DB Bench Press
5x85's*5,5,5,4,4 (PR)

Incline Smith Press
165*8
175*6
180*4

Rack Rows
5x215*5

HS Low Rows
2p+10/s*8
2p+15/s*6
2p+20/s*4 (PR)

Military Press
3x115*4 (fuuu... not happy with this at all)

DB Curl
3x47.5's*5

Tricep Pressdown
3x87.5*5

Cardio
AM LISS - Elliptical
300cal's burned in 23min

Diet (C/P/F)
2547.95 kcal
282.25/195.55/70.75


Notes
dunno what was in the water before this workout but it started AMAZING. blasted a PR on DB bench, then moved on and made the rack rows look easy, then hit the low rows hard. at this point i don't know what happened, but i started getting really weak, got what i call the "shakies", basically i felt my blood sugar drop. made my military presses a pain, and so by this point i was just ready to go lol. hit a little posing afterwords just to gauge progress, def. have gained some fat in the midsection, but i do see some small progress in other places, like my back, hams etc. tomorrow is lower power, and it's gonna be a doosie. can't wait!

wrkoutfrq
11-01-2011, 05:12 PM
11/1/11

Training
Lower Power

ATG Oly Squat (ugh, see below)
5x225*3

Snatch Grip Deadlift
3x215*5

Close Stance Leg Press (machine this time...)
3x 1 from bottom *6

Glute Hamm Raises
3xBW+45*8

Leg Extensions
3x212.5*8

Donkey Calf Raise
3xWhole Stack+55*8

Cardio
none

Diet
2551.15 kcal
295.25/187.85/68.75

Notes
not a good workout today... my head just wasn't in it. i moved the weight, but it was hard, and form was rubbish. i dunno what my problem was this morning, but i guess i just wasn't committed. i didn't do anything different, nor did i wake up in a bad mood, i just didn't feel it today. good thing tomorrow is an "off" day. just gonna hit cardio and some Oly technique work. i have a presentation i gotta give tomorrow night, so other than workouts i'll prolly be working on that and studying for a big test on Friday. til then!

wrkoutfrq
11-02-2011, 05:10 PM
11/2/11

Training
Traps/abs
Oly Technique Bar Work

DB Shrugs
5x135's*6 (PR)

Cable Crunch
3x full stack *12

Lying Reverse Crunches (no spot to do hanging leg raises)
3xBW+40*12

DB Side Bends
2x75*12

Warm up/hip flexibility work
Complexes:
2x (Power Clean/Squat Clean from Hang/Jerk)
3x (Squat Clean/1xJerk)
2x (Snatch High Pull from floor/from hang)
3x (Power Snatch)

All complexes in reps of 3, performed with 43kg

Cardio
AM HIIT: elliptical
5min W/U
12 intervals (15/45)
5min cooldown
10min incline walk
5min cooldown

Diet
2247.9 kcal
209/178.6/77.5

Notes
phew what a day... woke up unbelievably tired this morning, so cardio was a serious drag. i was actually falling asleep during my cooldown (yes while walking). somehow i got over that and managed to have a GREAT "lift". i've progress believe it or not on the Oly lifts, even if the weight was light. my form was better and my speed was better. next week is my last week of PHAT before i start my OlyBuilding routine. it's gonna be pretty reminiscent of something like sheiko etc. higher volume for squats, etc. with some accessory work on my days off from Oly lifting. i'll post up the routine i'm devising when it's finished. i'm really excited about it. monday is my appt. to get my prescription for TRT. i basically have 2 options: injections of gel/cream. i've heard from several sources that the gel doesn't elevate worth crap, but is stable, but the injection jumps levels HIGH and then it tapers until the next injection... if anyone has any thoughts i'm all ears. tomorrow is chest/tri's at 430am, lookin forward to it!

wrkoutfrq
11-03-2011, 06:44 PM
11/3/11

Training
Chest/Tri hyper

Flat DB Press (speed style)
6x50*3

Magnum Chest Press (machine, HS was taken AGAIN)
3x182.5*10 (PR)

INcline Plate Loaded Machine Press (LifeFitness, really great)
3x90/side*12

Dips
3xBW+Md Chain*12

Incline Flyes
3x37.5's*15

Skull Crusher
2x95*8
85*10

INcline DB Skull Crusher (GREAT movement)
2x25's*12

CG Smith Floor Press
2x135*12

One Arm CAble Pressdown
2x20*15

Cardio
none

Diet (C/P/F)
2551.15 kcal
295.25/187.85/68.75

Notes
great workout today, hoping to hit it just as hard tomorrow. i've got a test in the morning, so i'm trying to study hard tonight. i'll be able to update more tomorrow after the test, so til then, i'm on hiatus lol

wrkoutfrq
11-04-2011, 05:30 PM
11/4/11

Training
Back/Bi hyper

RAck BB rows (speed style)
6x135*3

Pullups
3xBW+small chain*12 (PR)

Dual Handle Lat Pulldown (REALLY squeeze the lats)
3x130*12

HS Iso-row Wide overhand
3x2p+15/s*12 (light, should have upped it...)

One Arm HS Iso-Row Narrow Neutral
3x100/side*15

Cambered Bar Curl
2x95*10,8 (bi's were fried from back)
85*10

One Arm DB Preacher Curl
2x27.5*12

Pinwheel Curl
2x45*12

Life fitness Machine Preacher
2x80*15

Weighted Forearm work

Cardio
none

Diet (C/P/F)
2551.15 kcal
295.25/187.85/68.75

Notes
sh!tty day today... i'm not confident at all about how i did on my exam this morning... lift was good though, thats for sure. another day of waking up extremely tired, but still somehow managed to push through and hit it hard. tomorrow is leg day and TBH i'm not optimistic on how it will go. my hams are still a little tight and my right quad is acting up. not to mention my back is stiff as hell. we'll see though. i'll be recording a v-log tomorrow since monday i start my TRT. it will be good to get some before and after material for record keeping.

The Solution
11-04-2011, 06:44 PM
Training 6 days in a row dude?
Get some rest, and lift 4x a week and lower your volume. Body doesnt grow by destroying it on a day to day basis, got to relax a bit and know your body grows out of the gym not in the gym. IMO your are doing too much, but that is just what I am observing.

Very proud to hear you are getting your medical problems solved, I hope it leads to a Healthy and Happy future. because that is what should matter most.

I would consider a good 4 day split like upper/lower or West Side and just KEEP IT SIMPLE. at the age of 24 its just about pounding it out being consistent and dedicated. You carry a major workload right now, and this should be your priority.

Remember lifting is a hobby, we dont do it to collect a check its just something we enjoy as a passion. Enjoy it, do what you do, and move on and focus on the school work, friends, and family first and foremost. Gotta find that balance!

wrkoutfrq
11-05-2011, 03:26 AM
Training 6 days in a row dude?
Get some rest, and lift 4x a week and lower your volume. Body doesnt grow by destroying it on a day to day basis, got to relax a bit and know your body grows out of the gym not in the gym. IMO your are doing too much, but that is just what I am observing.

Very proud to hear you are getting your medical problems solved, I hope it leads to a Healthy and Happy future. because that is what should matter most.

I would consider a good 4 day split like upper/lower or West Side and just KEEP IT SIMPLE. at the age of 24 its just about pounding it out being consistent and dedicated. You carry a major workload right now, and this should be your priority.

Remember lifting is a hobby, we dont do it to collect a check its just something we enjoy as a passion. Enjoy it, do what you do, and move on and focus on the school work, friends, and family first and foremost. Gotta find that balance!

yeah i completely agree at this point that i'm doing too much. in the past i've never had trouble with a PHAT split like this but i can't seem to adapt this go around. i don't wanna quit with a deload coming in a week, but my new routine after the deload is gonna be less frequency, high intensity. i'm def. gonna focus on the big three, with a few tweaks. my shoulders don't agree with typical BB bench, so it'll be DB bench. i def. excited for monday to come, because i know that things will be much better once i get it sorted out. same with school, after my national meeting (which is my deload week) there's only a few things that are hugely important, and they are long term, so i'll be able to "drop the yoke" once in a while. thanks a lot for all your help man, it really has meant a lot

wrkoutfrq
11-05-2011, 03:14 PM
11/5/11

Training
Legs/shoulders hyper

ATG BB Squat
6x135*3

ATG Front Squat
3x165*10
6x135*2 w/ 20sec rests, explosive (see notes...)

SLDL
5x195*5

Toes Out Leg Press (focus in contraction in glutes/adductors/sweep)
5x4p+20/s*12

Single Leg Machine Leg Press
5x155*12

Nautilus Plate Loaded Leg Extension
3x55*15
-SS-
Nautilus Plate Loaded Ham Curl
3x55*15

Goblet Squat
2xBW+45*10

Seated Calf Raise (bodymasters machine)
3x115*12

BW Calf Raise (plyo style)
3xBW*75

Push Press
3x145*10

Standing Machine Lateral Raises
3x60*12

DB Rear Delt Raise
3x47.5's*12

Wide Grip Upright Cable Rows
3x65*15

BB Shrugs
3x225*20

Cardio
none

Diet (C/P/F)
2547.95 kcal
282.25/195.55/70.75

Notes
not the best workout today, but i can't lie and say i didn't expect it to be sub-par. my right rectus lateralis is strained, albeit minor, it still affects my leg lifts. i also have strained my sauritorius, so for those reasons i cut fronts short and just made up for it in other places. after that went wrong i just wasn't feeling the workout. i still pushed through though... i've decided to end my PHAT early and just run a typical 5 day split next week before my deload. that will give my legs almost a full week to recuperate, as well as lighten the overall load on them. as much as it pains me to do so (i hate ending a program early) i think this is a smart decision in terms of recovery. besides, Monday starts my TRT, so i'll have that to deal with as well. on a side note i met a couple guys in the gym today who compete. one has a PHENOMENAL physique, and competes naturally. i was posing in the group exercise room again and they were watching me (no homo of course lol), adn complimented my on my posing and my physique. i ended up talking to them for like 20min after i was done lifting. twas cool lol. i'll be doing a v-log tonight, it shall be posted later this evening. i'm using my pictures i posted earlier as before images for the TRT, since i look about the same this week. i weighed myself this morning, 155.8, but after 2 pees and a poo lol. so basically the same as always, which is good. also, since my legs are beat to hell and back, i'll just be doing a long LISS session tomorrow rather than my usual HIIT or MISS run. also, the machine i'm using for the second half of my thesis has sh!t out even though it was working perfect before. i dunno whats happened, but it's crunch time. i'm scheduled to graduate in May, so i'll need december - march to write. i'll get it done though. til later this evening!

wrkoutfrq
11-08-2011, 01:36 AM
[QUOTE=wrkoutfrq;776177063]11/3/11

Training
Chest

Flat DB Press
5x85's*5,5,5,4,3

INcline HS IsoPress3x70/side*10

HS Plate Loaded Chest Press
3x100/side*10

Dips
3xBW*12

Cardio
PM LISS - Elliptical
350kcals burned in 26min

Diet (C/P/F)
2551.15 kcal
295.25/187.85/68.75

Notes
late update, interwebz was being full retard last night. vid bomb below. some big things happened today. saw the endo and we're doing one last run of Testosterone just to have that link in the chain. we're also getting a baseline RBC and sperm count just to have it for records. so that happens Wednesday, and he'll call me with the results and the prescription. i also finally got my grade on my written comps, which was an A, so i'm quite pleased. after reviewing my answers i'm not happy with what i put, and could have scored higher, but eh, it is what it is. the lift this morning felt GREAT, huge pump in my chest. i was a little weak, but i'm not used to doing chest at 430am, so it's all good. it's 330am now, and i'm pounding some oatmeal w/ molasses so i can go his some back. will update again later today. in the meantime, enjoy some recent vids:

t_0Ew9N15Qk

PC48jVEdtCo

408TPD5l4wA

9hwn5jZMAbw

wrkoutfrq
11-08-2011, 02:35 PM
11/8/11

Training
Back/Forearms

Rack BB rows
5x225*5 (almost missed the last 2 sets lol)

Close Neutral Grip Lat Pulldown (REALLY flare the lats at top)
3x180*10

HS Supported Row (overhand wide grip)
3x2p+35*12

Rope Lat Drag (thanks Bob ;) )
3x82.5*12 (HOLY HELL what a pump, using the right TUT)

BB Wrist Curl
3x75*10
- SS -
BB Reverse Grip Curl (wrist bent, wrist rigid, see train with Kai workout, was amazing!)
3x45*8/8

Cardio
none

Diet (C/P/F)
2551.15 kcal
295.25/187.85/68.75

Notes
quite a good workout this morning, felt pretty tired but strong at the same time. i almost didn't squeek out the last few reps of the rack rows on the last 2 sets, they were pretty heavy. especially since i was hell bent on not using my lower back to swing it up. everything else felt great, my MMC were spot on this morning. tomorrow is my last round of blood work before TRT. plus i'll be having a sperm count done since i have no idea what my fertility is like at this point. i'm gonna hope for the best, since there's nothing more i want in my life than to have a family. i actually gave my adviser a new quote for his door: "i am skeptically optimistic". it stems from the fact that i am a die hard realist, whereas everyone around me sees it as pessimism. too bad they are only focusing on the situations that are already doomed to begin with lol. so anyway, i'll be hitting arms tomorrow morning, heading for my blood work, then off to school. speaking of, i've finally scheduled my oral comps, they are two weeks from today, so i've got plenty of time, but teh time is filled with conferences and meetings lol. time to get SERIOUS! i'll end today with a quote i put on my facebook status (happens a LOT):

“Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.” - Gail Devers

NattyFLEX
11-08-2011, 06:19 PM
Love hearing your Vlogs buddy, Glad that your keeping your head up thru this!

Good things to come!!

jpfaherty
11-09-2011, 07:37 AM
Great vlog man! Still lurking around, I'll post more when I'm healthy :D

wrkoutfrq
11-09-2011, 11:54 AM
11/9/11

Training
Arms

Alternating DB Curls
3x47.5's*6

HS Plate Loaded Preacher Curl
3x55*10

Incline Hammer Curls (seated)
30's*10 (HEAVY)
2x25's*12

Cross Body Single Cable Curl
3x15*12 (TUT FTW!)

Cambered Bar Pressdowns (full ROM, cable in front of face)
3x82.5*6,5,5 (PR)

Smith CGBP
3x155*10

One Arm Incline DB Skull Crusher
3x25*12

One Arm Reverse Crossbody Pressdown
3x15*12 (TUT again FTW)

Cardio
PM HIIT-Treadmill
5min w/u
5x Interval (60/120 Run/Jog)
6min Reverse Pyramid from run (drop speed every 2 min til reached jog)
10min Elliptical
5min cooldown

Diet (C/P/F)
2551.15 kcal
295.25/187.85/68.75

Notes
another fantastic workout, really hit my arms hard. it was nice to have them fresh rather than lift them post major group like chest. the only downer is it took them a while to warm up and get a decent pump. got blood taken today for (fingers crossed) the last time til my 4 mo. followups. they are checking RBC counts, Testosterone, and finally i had to get a sperm count done... AWKWARD AS PHUCK.... nuff said. tomorrow i've got shoulders slated, been a while since i did a shoulder only day, not sure what i'm gonna do. i got pissed because i was volunteered to go shopping for a class i'm "teaching" for my job, which would be fine, except it conflicts with a meeting with my adviser. and they didn't ask me first, they just told the other person i would be going. pissed me off big time. oh well, se la vie! i'ma see what kind of videos i can get in teh gym that aren't boring as hell. i'm also gonna start doing like all the cool people and add in some workout clips in my v-logs. i dunno how but it should be fun to figure it out. anywho, off to class. til tomorrow!


Love hearing your Vlogs buddy, Glad that your keeping your head up thru this!

Good things to come!!

thanks bro, i'm staying positive as possible!


Great vlog man! Still lurking around, I'll post more when I'm healthy :D

thanks man, no worries. health (in case you haven't gleaned it from my last few entries) is paramount to other less important things. hope you get to feeling better! BTW i'll be in your neck of the woods this sunday through thursday. any tips on dinner places, etc.?

jpfaherty
11-09-2011, 12:30 PM
thanks man, no worries. health (in case you haven't gleaned it from my last few entries) is paramount to other less important things. hope you get to feeling better! BTW i'll be in your neck of the woods this sunday through thursday. any tips on dinner places, etc.?

Where exactly will you be? Boston? Or a surrounding town? Also what type of food? I can def. make recommendations :D

wrkoutfrq
11-09-2011, 01:11 PM
Where exactly will you be? Boston? Or a surrounding town? Also what type of food? I can def. make recommendations :D

yeah man we'll be in downtown Boston, staying at the Sheraton on Dalton St. Any type of food, although i HAVE to represent the heritage and hit an irish pub at some point :D

The Solution
11-09-2011, 02:23 PM
yeah man we'll be in downtown Boston, staying at the Sheraton on Dalton St. Any type of food, although i HAVE to represent the heritage and hit an irish pub at some point :D

Right in little italy

n1i0x1A6QG0

My buddy "The Great Moomsi" from Man vs Food in Hartford Conn episode where he owned the 10lb pizza with Adam Richmond.

wrkoutfrq
11-09-2011, 04:43 PM
Right in little italy

[youtube]n1i0x1A6QG0[youtube]

My buddy "The Great Moomsi" from Man vs Food in Hartford Conn episode where he owned the 10lb pizza with Adam Richmond.

awesome man thanks! i've actually watched this vid on your youtube channel before lol, it just never registered. that was back when i first saw Moomsi on MvF on TV, so i was lookin for vids online lol

wrkoutfrq
11-11-2011, 01:40 AM
11/11/11

Training
Shoulders

Standing Military Press
5x115*5,5,4,4,4 (PR)

DB lateral Raises
3x30's*10
- SS -
Split Jerks
3x115*4

Clean Pulls from the Hang (vid later)
3x135*12

Rope Face Pulls
3x80*12

BB Shrugs
3x315*10


Cardio
None

Diet (C/P/F)
2551.15 kcal
295.25/187.85/68.75

Notes
sorry for the late update, forgot yesterday. great workout, i'll have a vid of the pulls up later today. legs this morning, so i'm getting ready for that, and i've got a conference i have to be at so i'll give a more complete writeup then...

wrkoutfrq
11-11-2011, 03:53 PM
11/11/11

Training
Legs

Leg Press
5x7p+35/s*5 (PR)

Clean Pulls (think deadlift with explosive extension)
3x185*8
- SS -
Safety Bar Squats
3x155*8

Single Leg Press
3x1pps*12
- SS -
DB SLDL/RDL hybrid
3x75's*12

Leg Extension
2x175*12
- SS -
Lying Leg Curls
2xLevel 6*12

Cardio
None

Diet (C/P/F)
~2550 kcal

Notes
good workout despite starting like sh!t. i wanted to do squats, but the first 2 reps of the w/u brought the pain back in my hip flexor, so i immediately nixed them and went for the leg press. i think i've figured out the issue thats causing my pain. i have a ridiculous butt wink going on from lack of hammie flexibility, which is making me compensate by leaning forward more, putting me onto my toes and forcing me to balance using my hip flexor... when i went heavy trying for the PR that was exaggerated, causing a pull. oh well, i've got all of next week to let it fix itself. the conference today was a waste of 8 hours... i'm a scientist, not a high school teacher, and this conference was for teachers of all grade levels. i got nothing but a free lunch out of it, which is why my macro's are guesstimated today. tomorrow is cardio/abs/calves/forearms lol. basically an accessory day before i go full deload. gonna be a good day i think, just gonna gym and pack it all up for Boston. til then!

ps. i'll get that vid up eventually lol

wrkoutfrq
11-14-2011, 07:16 AM
Quick update from my phone. I'm in Boston at the conference, and it's going AMAZING. The opening ceremonies served lamb chops, bacon wrapped shrimp stuffed w/ crab, squash ravioli, then we spent the rest of the night at the irish pub. 4 hrs of sleep, run and light chest workout this morning, now in sessions all morning. More later!

wrkoutfrq
11-20-2011, 05:20 AM
I'm still alive lol... got a v-log coming this afternoon to give a mass update about Boston, lifting plans, etc... so til then!

wrkoutfrq
11-22-2011, 07:15 PM
ok so i fail at keeping up, it's been a crazy few days. i have a v-log but it's being ridiculously slow at uploading, so that will have to wait til later.

for now i'll just post up the workouts of the past 2 days and save the notes for the v-log

11/21/11

C&J Focus

Snatch pull + Hang Snatch (Hip) - (2+1)
95
115 miss
115
115 miss
105

C&J 2 5
135*2
145*2
2x155*2 miss second jerk
145*2

Back Squat
155*3
175*3
185*3
195*3
195*3

3 Rounds of Complex:
Plank: 60sec
side Plank: 30sec/side
Leg Raises: 15
Reverse Hypers: 15
cable Crunch: 15

Cardio
None

Diet (C/P/F)
2551.15 kcal
295.25/187.85/68.75

11/22/11

Push Accessory

BB Bench (different form, hard to explain)
3x165*5
2x175*4

DB INcline Bench
60*8
65*6
70*6

Pec Dec
3x72.5*12

DB Shoulder Press
2x50*8

One Arm Lateral Raise
3x35*12

Cable REar delt Raise
3x15*12

Rope Cable Pressdown
3x72.5*6

Overhead CAble Extension
3x65*12

REverse Grip Cable Pressdown
3x42.5*12

Cardio
PM MISS
Treadmill Run - 25min

Diet (C/P/F)
2551.15 kcal
295.25/187.85/68.75

wrkoutfrq
11-23-2011, 08:24 AM
finally:

T3WzK23W6nc

wrkoutfrq
11-24-2011, 11:54 AM
Late again, but it's the holidays lol

11/23/11

Snatch Focus

Snatch Singles
95
115 miss
115
115miss
115
2x115 miss
3x105

Split jerks
5x135*3

Front Squat
165*3
175*3
175*3

Plyo Complex
3 Rounds of :
10*Box Jump (high box)
10*long jump
10*deficit box jumps

Cardio
none

Diet (C/P/F)
dunno

Notes
busy busy day today, hit this workout before going to class. had class til 10, rushed back to the apt to pack and eat, then left by 11 to make it to the airport in time to check my shotgun into luggage and at my flight by 1. then was on a plane for several hours, got in to Myrtle Beach at 5:30. had a quick dinner at Sticky Fingers (first bit of food since breakfast), stopped by some relatives house for a few, then headed to my grandfather's place, finally at ~9:30pm. then today got up and had a great breakfast of grits and eggs, and shot skeet all morning. now we're just chillin waiting for the food devastation that will be happening at dinner (and again tomorrow, more to come lol). anywho, tomorrow i should be getting an Oly workout in after duck hunting in the AM, stay tuned for further updates!

jpfaherty
11-24-2011, 04:19 PM
Have a great holiday weekend man. Don't miss while shooting tomorrow or you'll have to deal with this rascal laughing at you.

http://weeklytrailertrash.files.wordpress.com/2011/06/duck-hunt-dog.jpg

wrkoutfrq
11-26-2011, 05:13 AM
11/25/11

Pull Accessory

Smith Rows
5x5

Wide Neutral Grip Pullup (BW)
3x10

Neutral Grip Low Row
3x12

Lat Drags
3x12

Alternating DB Curl
3x5

Cambered Bar Curls
3x12

One Arm DB Preacher Curl
3x12

Cardio
None

Diet (C/P/F)
NO CLUE

Notes
not much to say, other than FFFFUUUUULLLLL! i have eaten beyond like sh!t these past couple days. i seriously ate a quarter of a cake last night on top of pulled pork, macaroni salad, etc. i'm definitely home though. i'm a good ol' boy at heart. grilling a whole pig, hunting, 18 layer chocolate cake, cornhole, it's all amazing to be here. i can't express how happy i am to be around the family i love, and being able to go back to my roots and enjoy the life i grew up living. not to mention my father is back from deployment, and seeing him is icing on the proverbial cake. today is another day like the past two. i didn't get to hit my Oly workout yesterday because of no equipment, but i'm going to a bigger gym (anytime fitness) today to get it in and some cardio. then it's more shooting, then leftovers for dinner and HOMEMADE FRUITCAKE. omg, heaven. will be doing a mini cut after this week, srs. i've needed it for a while anyway, so a couple weeks in a deficit will do me some good. then back to mass gaining mode. hopefully my metabolism will be back up to par as my hormones kick in in full. i'll update again later today for the Oly workout and maybe some pictures if i can get them.


Have a great holiday weekend man. Don't miss while shooting tomorrow or you'll have to deal with this rascal laughing at you.

[img]http://weeklytrailertrash.files.wordpress.com/2011/06/duck-hunt-dog.jpg[img]

bahaha, awesome reference. i'm a pretty damn good shot so i don't miss often ;)

wrkoutfrq
11-26-2011, 12:21 PM
11/26/11

C&J Focus

Snatch pull + Hang Snatch (Hip) - (1+1)
5x105

C&J
3x145*2
2x155*2 (PR

Back Squat
185*3
4x195*3

3 Rounds of Complex:
Plank: 60sec
side Plank: 30sec/side
Leg Raises: 15
Reverse Hypers: 15
cable Crunch: 15

Cardio
PWO 15min Heavy Bag Work

Notes
shoo what a workout... i finally got to get in and hit some good lifting. it's about time lol. i was so hungry when i got out i ate an entire jar of no sugar added pickles (LOVE them). i've been doing an almost IF style eating plan the past couple days to help make a dent in the caloric destruction that happens at supper. i'll have a moderate breakfast pre-w/o and then just snack on low cal things like veg/pumpkin/etc. until time to eat. anywho, tomorrow is just a cardio day, i'll hit it before church in the morning. i'm goin to my grandfather's church, which is TRUE sourthern baptist. not the radical type, but very sincere and very serious. it should be interesting because my sister's aren't really that committed to religion. anywho, i'll be back tomorrow after i return to TN to outline whats going down the next week or so.

wrkoutfrq
11-28-2011, 05:35 PM
11/28/11

Snatch Focus

Snatch Singles
95
105
2x115
125 (PR)
3x125 miss (last one was close)
115 BAD miss, damaged myself, called snatches done here...

Clean Pull + Hang Clean (knees) 2+1
145
155
165 (PR)
165
165 squat clean (AKA almost missed it lol)

Push Press (real light push, lockout at top)
115
125
3x135

Back Squat
195*3
4x205*3 (form failed some on these, will stick w/ it Friday)

Plyo Complex
3 Rounds of :
10*Box Jump (high box)
10*long jump
10*deficit box jumps

Cardio
AM LISS: Elliptical
350kcal in 27min

Diet (C/P/F)
2551.15 kcal
295.25/187.85/68.75

Notes
INSANE workout today. i totally phucked my shins and my left forearm doing the snatches today. i was fatigued and backed off the weight, but then over extended and the weight got behind me. i tried to correct it rather than bail and the result was 115lbs dropping right onto my shins from head height. hurt like a mutha-bitch. ripped a big gash in my left shin, both are swolen and red. knocked me over backwards and i nailed my forearm on the rack for the deadlift bar. bruised the hell outta it. i was worried i tore a muscle, but it's fine, just a big charlie-horse. i walked it off and continued on with the rest of my workout, full of energy. i don't understand it lol. didn't weigh myself like i should have this morning, but it feels great to be back on nutrition. tomorrow is accessory workout, so no Oly lifts, maybe some cardio in the evening. we'll see. til then!

wrkoutfrq
11-29-2011, 02:32 PM
11/29/11

Push Accessory

BB Bench (different form, hard to explain)
3x175*5 (PR with no spotter)
2x175*4

DB INcline Bench
65*8
70*6
75*6

Pec Dec
3x90*12

DB Lateral Raise (very little swing)
4x35's*12

Cable Rear delt Raise
3x20*12

Rope Cable Pressdown
2x72.5*6
80*5+1

Overhead CAble Extension
3x72.5*12

REverse Grip Cable Pressdown
3x50*12

Cardio
Yet to be seen... Maybe

Diet (C/P/F)
2551.15 kcal
295.25/187.85/68.75

Notes
great workout this morning! i was kind of surprised cuz my shins and forearm were hella sore, but it worked out. i haven't decided whether or not i'll do cardio tonight. i'm torn, since technically i'm supposed to, but my legs aren't really feeling it. i'll prolly do something TBH but i dunno what. that or i'll put it off til tomorrow morning and just hit the gym after class like on Monday. i weighed myself this morning, a solid 159.0. how much that will change over the course of the week, but we'll see. i'm gonna leave cals where they are until after the week is up in order to eliminate any effects of the sh!tload of food i ate over the break. then i'll re-evaluate my situation and decide what to do then. if i do cut some cals it will be a small amount and only for maybe 2 weeks. i have my second dose of Testosterone this friday, so there's also that to take into account. i'm supposed to really start seeing some of the benefits after 3-4 weeks, so next week is the big one. i've already noticed some effects after teh first dose, such as more energy, better recovery, and some increase in libido. no real effects on metabolism, although i appetite has increased some. bad for business since i'm not burning any faster lol. tomorrow is a C&J focus workout, gotta be real careful not to nail my shins, but i think i can handle it. go big or go home!

jpfaherty
11-29-2011, 06:28 PM
So what's the deal with the testosterone? Does it def. DQ you from competing natty or do they make exceptions for people in your situation?

Also, did I miss it earlier...what's with all the C&J stuff going on here? working on your OLY lifts?

wrkoutfrq
11-30-2011, 03:58 AM
So what's the deal with the testosterone? Does it def. DQ you from competing natty or do they make exceptions for people in your situation?

Also, did I miss it earlier...what's with all the C&J stuff going on here? working on your OLY lifts?

yeah it DQ's me from all but the untested NPC shows... apparently even though it only brings me back to normal levels i'm still not eligible. IMO it's BS but what can ya do? their stance is anything of the anabolic nature that is injected, regardless of the situation, is against the policy. there are some org's that even rule you ineligible if you take insulin for being a diabetic, or thyroid hormone for being hypothyroid. it's garbage, like saying we have control over this. oh well, end rant

tbh i wanted to try something new with the Oly style lifting. i like the explosive and real world application that comes with the Oly lifts, as well as the fact that most Oly lifters have great quads and shoulders, not to mention posterior chains. its basically just an experiment to see if i can combine explosive power and hypertrophy into one. almost like you would see in a football player, big and strong but still quick and agile. i'm gonna give it a try for ~8 weeks and see where it takes me. if nothing else i'll def benefit from squatting 3x a week lol. i've already noticed some growth in my calves, and my hammies are getting hammered pretty good too.

wrkoutfrq
11-30-2011, 05:34 PM
11/30/11

C&J Focus

Snatch pull + Hang Snatch (Knee) - (2+1)
2x105
2x115
2x115 miss (got stubborn)

C&J
135
2x145 (form sucked on first one)
2x155 (NAILED my hurt shin and as a result the first jerk was shaky)
3x165 (PR, first jerk was rough, third was almost miss from fatigue)
155 (almost missed jerk from fatigue)
135

Front Squat
2x175*3 (wasn't happy with depth on first set)
185*3

3 Rounds of Complex:
Plank: 60sec
side Plank: 30sec/side
Leg Raises: 15
Reverse Hypers: 15
cable Crunch: 15

Cardio
AM HIIT: Elliptical
5min W/U
12 Sprint (15/45)
5min Cooldown
10min Incline walk
5min Cooldown

Nutrition (C/P/F)
2529.9 kcal
310.25/190.6/58.5

Notes
wow another nutso workout. was going ok with some good snatch work, but halfway through my C&J singles i nailed my shin again... right spot on the injured area. i was already being timid about hitting it. it hurt so bad i thought i was gonna throw up, serious as a heart attack. it took me 15min to walk it off. it swelled some more making it hard to get depth on squats while still staying on my heels, but it managed. def. gotta make sure to get some caffeine in the mornings. i didn't get any until almost 1pm (pre-w/o) and i had one hell of a headache. it's all good though, just gotta let it heal fast as possible so i can stop worrying about it. tomorrow luckily is a pull accessory day. gonna be great!

edit: in case you didn't notice i changed up my macros to drop fats and up carbs. i'll be dropping cals after this week for sure. need to get a little fluff off to put me in a better position for the building season lol

wrkoutfrq
12-01-2011, 02:48 PM
12/1/11

Pull Accessory

Rack Rows
5x225*5

Neutral Grip Pullup (dead hang w/ BW)
3x12

Neutral Grip Low Row
3x160*12

Lat Drags
3x80*12

Alternating DB Curl
3x50's*5

Cambered Bar Curls
3x30/side*12

One Arm DB Preacher Curl
3x25*12

Cardio
PM LISS: Elliptical

Diet (C/P/F)
2529.9 kcal
310.25/190.6/58.5

Notes
great workout this morning, but i was a bit rushed. those rack rows hit hard, so the rest of the workout was a grind. i'm def. tired today compared to how i have been, i think the stress of being back in school with less than 2 weeks in the semester left is getting to me. got an LISS session on schedule for about 50min from now. i've been busy all day and the lift happened this morning so i haven't had time to do it yet. as tired as i am it's gonna suck, but tomorrow all i have to do is lift, so i'll get some rest. got a buttload of work to do between now and next Wed. that i've already made a dent in, but it's still gonna be a science filled next few days. NOT looking forward to it lol. couple that with finals starting next friday and you've got some serious cortisol elevation goin on lol. oh well, snatch focus tomorrow, lets see if i can avoid nailing my shin again so it can heal.

jpfaherty
12-01-2011, 03:57 PM
yeah it DQ's me from all but the untested NPC shows... apparently even though it only brings me back to normal levels i'm still not eligible. IMO it's BS but what can ya do? their stance is anything of the anabolic nature that is injected, regardless of the situation, is against the policy. there are some org's that even rule you ineligible if you take insulin for being a diabetic, or thyroid hormone for being hypothyroid. it's garbage, like saying we have control over this. oh well, end rant



That does seem BS to me too but from their stand point they probably see it as something that others could take advantage of. Even with a doctors note or something it really couldn't work with the cheaters. Sucks so bad for people like you who don't have a choice.

Ever consider going the Cell tech way now that your DQ'd anyway?

wrkoutfrq
12-02-2011, 01:04 PM
12/2/11

@ Crossfit Murfreesboro, using ACTUAL Oly equipment....

Snatch Focus

Snatch work
111*2
3x133 missed one, made second (PR)
143*double miss

Clean Pull + Hang Clean (knees) 2+1
133
155
2x177 (PR)
187 (PR) <-- squat clean, but heaviest weight EVER with good form

Split Jerk
133*2
155*2
2x177 miss second on both PR
177*2 (PR)

Back Squat (ATG Oly style)
199*3
219*3
3x229*3,3,2 (big PR, had to bail on last one)

Plyo Complex
3 Rounds of :
10*Box Jump (high box)
10*long jump
10*deficit box jumps

Cardio
none

Diet (C/P/F)
2529.9 kcal
310.25/190.6/58.5

Notes
I cant even begin to explain how AMAZING this workout was. whether it was because i had a T injection this morning, or because of using real bumper plates and not having to worry about getting injured if i bail (leaning towards the latter) i DESTROYED some weights today. it was the best workout i've had in i cant remember how long. i went to the local crossfit gym with a couple friends who use it just for the Oly equipment, and needless to say i got an abbreviated membership as i was leaving. it's gonna cost me 40$ a month just to use the Oly equipment, but honestly if all my workouts go like they did today its well worth it. the friends have been going there for a couple months and in that time they went from barely snatching what i'm snatching to hang snatching from a box >200lbs, so i expect my gains to come quite quickly. i'm gonna record a v-log tonight to discuss some things, including TRT etc. so be looking for that. til then!


That does seem BS to me too but from their stand point they probably see it as something that others could take advantage of. Even with a doctors note or something it really couldn't work with the cheaters. Sucks so bad for people like you who don't have a choice.

Ever consider going the Cell tech way now that your DQ'd anyway?

i can completely see their reasoning, and i cant fault them for it, but it really just isn't fair for those of us who are forced to inject to be normal. i would bet my levels are still probably just at average, not even at upper average if i had to guess. oh well, sh!t happens. one thing that pisses me off is people who complain yet do nothing. i'm not one. rather than complain about having to go after the roided up monsters i'm just gonna bust ass and gain as much as possible at NORMAL T LEVELS and then just get hella peeled come show time and test my mettle. i did give a little thought to trying the full Cell Tech route, but TBH i've always prided myself in being the best i can with what i was given. i used to HATE the thought of having to get TRT injections, but if i want to be normal and have a family one day this is the way to do it, so i'm gonna maximize my potential and thats that. i would feel ashamed if i started down that path, because it wouldn't be ME thats making those huge gains, it would be the extra Cell Tech. hope that makes sense, but thats the way i feel. i don't judge those who took that path, because it is a very personal choice, and my personal choice is no more than who i am.

wrkoutfrq
12-04-2011, 11:20 AM
12/4/11

Quick update:

Nothing doin for the weekend, lol. yesterday i did some brief HIIT, and then sat on my ass for 7hrs studying for my exam monday. today i just went for a leisurely walk around sunrise like i do every Sunday, just to clear my head and set my mind straight for the coming week. my plan for the rest of teh day is MORE STUDYING lol. i plan to wander around and just get moving for a little while taking a break from studying, because i DESPISE sitting around. i swear i'll get a v-log done sometime, i can't find my camera (which is bad cuz technically it belongs to the university :eek: ). tomorrow starts back in the gym, shoudl be a C&J focus workout. after the test of course lol... til later!

wrkoutfrq
12-06-2011, 01:56 AM
12/5/11

C&J Focus

Snatch pull + Hang Snatch (Hip) - (2+1)
89 easy
3x111 miss
2x111 (wasn't phucking stopping til i got it damnit)

C&J Doubles @80%
135
4*155

Back Squat 90%
177*3
4x199*3 Easy

3 Rounds of Complex:
Plank: 60sec
side Plank: 30sec/side
Leg Raises: 15
Reverse Hypers: 15
Hanging Crunch: 10

Cardio
AM LISS: Elliptical
350kcal burned in 27min

Diet (C/P/F)
2551.15 kcal
295.25/187.85/68.75

Notes
won't say much about this workout, other than it wasn't exactly stellar. i was stressed as hell from a test i just F-ed up and hadn't had my coffee, so energy was lacking to say the least. i also was still achey from the workout on friday. wasn't happy with the snatch work, def. gotta work on things from the hang as well as dropping under the bar. i found my camera and got some vids at the gym, and i'll post up a v-log tonight after my long-ass day of work. til later!

wrkoutfrq
12-07-2011, 05:15 PM
12/7/11

Snatch Focus

Snatch Singles
95
111
121
2*133 miss
111
121
111
133 miss (wasn't happenin at this point)
pyramid down to 95 (see notes)

Split Jerks (much better form) 80%
135*3
4x145*3

Front Squats ATG
177*3
187*3
199*3 PR

Split jerks
5x135*3

Front Squat
165*3
175*3
175*3

Plyo Complex
2 Rounds of :
10*Box Jump (36" high box)
10*long jump
10*close stance hip jumps

Cardio
AM HIIT: Elliptical
5min W/U
12 Sprint (15/45)
5min Cooldown
10min Incline walk
5min Cooldown

Diet (C/P/F)
2529.9 kcal
310.25/190.6/58.5

Notes
shoo been a hella busy past few days... had an exam monday, busy day at work/lab yesterday, and a presentation today. all with workouts scattered in there. i'm WIPED. today's workout was a little blah, i didn't really hit my stride with form on the snatch until after i tried for my max several times. i was having a hard time racking the weight in the top position and on the pyramid down finally got it down, which made those lifts easy as hell. oh well, next time. after that it was a good workout. i forgot my regular shoes, so i cut the plyo work short since i was trying to do it barefoot. no worries. no v-log like a promised, just didn't have the time to get it. i'll have one done later this week when things slow down. til then, enjoy some workout vids!

JQBu2K45Wko

-P7fJV78u0E

Fjt-_V5aFZM

K96SX4gGl7o

jpfaherty
12-07-2011, 05:21 PM
Squat form looks spot on to me brah.

I can't really comment on CJ because I never do them, but look good to me lol!

Your gym looks cool/different is this an OLY gym? Details...

wrkoutfrq
12-07-2011, 06:46 PM
Squat form looks spot on to me brah.

I can't really comment on CJ because I never do them, but look good to me lol!

Your gym looks cool/different is this an OLY gym? Details...

it's actually the local crossfit gym... they have some legit Oly equipment, so i pay a partial membership fee just to use that stuff. i'm kind of meh on the whole crossfit thing, but these are some really great people, always ready to help out

thanks for the kudos on the form, i've been working really hard on it. the jerks on the C&J were rubbish, wasn't pressing behind the head and was dipping at the knees. they got better today with some serious work

wrkoutfrq
12-08-2011, 05:58 PM
12/8/11

Pull Accessory

Rack Rows
5x235*5 (PR)

Neutral Grip Pullup (dead hang w/ BW)
3x12

Neutral Grip Low Row
2x160*12
- SS -
Lat Drags
2x72.5*10 (BRUTAL)

Alternating DB Curl
3x50's*6,6,5

Cambered Bar Curls
3x30/side*12 (lighter this week)

One Arm DB Preacher Curl
3x25*12

Cardio
PM LISS: Elliptical

Diet (C/P/F)
2529.9 kcal
310.25/190.6/58.5

Notes
shoo god what a rubbish day... i'm def. feelin the stress of the end of the semester. was draggin bad this morning, and what makes it worse is that my lifting straps have disappeared, which means i had to do it all using hook grip. seeing as how i had to tape my thumbs to do a 133 snatch attempt yesterday it wasn't pleasant. still pulled through though! weighed myself this morning out of curiosity, 161.0... WTF. that puts me up almost 5lbs since the start of my TRT... that was 3 weeks ago. i haven't changed cals or anything. i'm really hoping that it's lean mass changes, but at that rate i doubt it. i know some is water, but not all of it. oh well. cal's are gonna stay the same for a while, just to see how things go. i read a study saying that it might be 4-5 weeks before i notice any differences in metabolism and fat free mass, so i'll hold out here at maintenance (or so i thought lol) til i see whats gonna happen. tomorrow is a C&J focus workout, can't wait!

wrkoutfrq
12-09-2011, 05:40 PM
12/9/11

C&J Focus

Snatch pull + Hang Snatch (Hip) - (1+1)
3x111
2x121 (PR)

C&J doubles
155
177 (BIG PR)
3x165 (PR)

Back Squat (knees were botherin me by this point)
4x221*3
243*1 (failed, had to bail, but PR for depth)

3 Rounds of Complex:
Plank: 60sec
side Plank: 30sec/side
Hanging Crunches: 15
Hanging Leg Raises: 15
Reverse Hypers: 15

Cardio
none

Notes
another hell of a workout. after watching some vids of Pyrros Dimas lifting i tweaked my form a bit and my bar speed and drop speed increased TREMENDOUSLY, making those snatch complexes almost easy. the C&J's were pretty tough, that jump to 177 killed me. i should have been more conservative and worked my way up to it, but it's all good. i was able to pull better since my leg is almost healed (thankfully). not gonna write too much tonight because i have a HUGE paper due Monday and i haven't gotten very far on it. tomorrow is an off/cardio only day, so look for a brief update after!

jpfaherty
12-09-2011, 06:56 PM
Very interested to hear what your weight does over the next couple weeks. Have you had the chance to meet anyone in the bodybuilding world that went through something similar as to what you're going through? If you could find someone it may help you better understand what's going on, and what results to expect down the road. Just a thought...

wrkoutfrq
12-10-2011, 01:04 PM
12/10/11

Cardio only Day

Training
none

Cardio
AM HIIT: Elliptical
5min W/U
12 Sprint (15/45)
5min Cooldown
10min Incline walk
5min Cooldown

Diet
~2225 kcals

Notes
not much to note today, just a typical cardio only day. i've got a big paper due monday, so other than the cardio all i'll be doing is sitting around and finishing the paper (and eating of course lol). it'll be good to rest my joints. after this week i'm considering a deload just to give my joints a rest, but we'll see. i've been making good progress in the gym, so i dunno. weighed 160.8 this morning, gonna wait til next friday morning before i weigh again. i have my next dose friday so i wanna get it before that goes down. tomorrow's a completely off day, considering doing a no measure day and just wing it. we'll see though. i'd like to keep things as record-able as possible to have data for later. later!


Very interested to hear what your weight does over the next couple weeks. Have you had the chance to meet anyone in the bodybuilding world that went through something similar as to what you're going through? If you could find someone it may help you better understand what's going on, and what results to expect down the road. Just a thought...

yeah i'm interested too... i haven't really changed much since that first weekend when my water retention shot up. i haven't met anyone who has been through this before, but i agree that would be a HUGE help, even if it's pretty individual. i'm gonna shoot out some emails and see if anybody knows someone and maybe can get in contact with them

wrkoutfrq
12-12-2011, 05:31 PM
12/12/11

Snatch Focus

Snatch Singles
111
116 miss
2x116
121
135 (clips added a couple lbs) (PR)
135 miss
116 easy
111 easy

Clean Pull + Hang Clean (knees) 2+1
155
165
3x177 (PR)

Push Press (little leg/hip drive, lockout at top)
133
3x140 (clips)
145*2 (PR) was wiped by this point

Back Squat (@85%)
177*3
4x199*3

Plyo Complex
3 Rounds of :
10*Box Jump (3' high box)
10*long jump
10/side*bar touches (bar = 1.5ft above fingertip)

Cardio
AM LISS: Elliptical
350kcal in 27min

Diet (C/P/F)
2494.15 kcal
306.25/189.6/56.75

Notes
wow what a workout, snatch form felt spot on today, with the exception of the misses and the PR. form wasn't great, but i made it. got a few vids from this workout that i'll put up once i get them uploaded to youtube. other than that nothing srs to report, finished the devil paper for endocrinology, studying now for the final in that class which is Wednesday. I CANT WAIT for the semester to be over. i'll still have a lot of work to do, but at least i wont have to deal with that class again. anywho, stay tuned for those vids. tomorrow is a push accessory day, ought to be nice to give the legs a little rest from today. i dont know when i'll be leaving school for break so i'm running out of food, hence the lower macros. oh well, no sweat, maybe i'll make them up, maybe not.

wrkoutfrq
12-13-2011, 08:10 PM
12/13/11

Push Accessory

BB Bench
3x185*5,4,4 (PR with no spotter)
2x175*5

DB INcline Bench
65*8
70*6
75*6

Pec Dec
3x90*12

DB Lateral Raise (very little swing)
4x35's*12

Cable Rear delt Raise
3x20*12

Rope Cable Pressdown
3x80*6

Overhead CAble Extension
3x77.5*12

REverse Grip Cable Pressdown
3x55*12

Cardio
nope

Diet (C/P/F)
2494.15 kcal
306.25/189.6/56.75

Notes
great workout, got it in after going to school rather than before. I didn't sleep well last night so i've been tired all day, gonna hit the hay here in about 15min to get some good shut eye. tomorrow morning is some cardio then my last exam of the semester. gonna be a bitch of a test, but when it's over i get to go take my frustration out on some Oly lifting. cant wait! off to study some more, vids up tomorrow i swear!

wrkoutfrq
12-15-2011, 04:20 AM
12/14/11

C&J Focus

Snatch pulls - phucked my wrist with the push press Mon so i could hardly rack the snatch with just the bar
4x177 doubles

C&J
155
165
2x177 miss (could have gotten it, wrist wasn't having the jerk)
4x165 easy...
2x145 doubles just to get form down

Front Squat
3x199*3

3 Rounds of Complexes:

3' Box jumps, 10 jumps
Static Bar jumps (no swing, think jerk push)

Plank: 60sec
side Plank: 30sec/side
Leg Raises: 15
Reverse Hypers: 15
cable Crunch: 15

Cardio
AM HIIT: Elliptical
5min W/U
12 Sprint (15/45)
5min Cooldown
10min Incline walk
5min Cooldown

Nutrition (C/P/F)
2494.15 kcal
306.25/189.6/56.75

Notes
ugh, not the best workout... energy was fine, but my wrist i think is sprained from push presses on monday... it hurt so bad i couldn't rack snatches, even with my wrist taped. it's all good, subbed snatch pulls for the complex. the downside is that my jerks on the C&J weren't pretty, so while all the cleans were relatively easy, i missed several lifts. oh well, nothing to do but let it heal and come back stronger. i'll prolly sub some accessory stuff friday and avoid full snatch like is on the menu, then maybe next week i'll deload. i haven't decided yet. gonna hit some pull accessory later today, so stay tuned for another update. til then a couple vids to entertain:

N7EJRl9OUZ0
light snatch, was easy. this was before i hurt my wrist, but you can already see it taped.

iAxbvmTAEFk
today's snatch pulls, edited out some expletives that were said to the camera setting it up. i wasn't happy lol

jpfaherty
12-15-2011, 05:03 AM
Dude, snatches are straight up insane. I never see myself doing those lol. Good for you, impressive.

wrkoutfrq
12-15-2011, 12:39 PM
12/15/11

Pull Accessory

Rack Rows
5x235*5

Neutral Grip Pullup (dead hang w/ BW)
3x12

Neutral Grip Low Row
2x165*12
- SS -
Lat Drags
2x80*10 (BRUTAL)

Alternating DB Curl
3x50's*6

Cambered Bar Curls
3x35/side*10 (shoo these were heavy)

One Arm DB Preacher Curl
3x25*12

Cardio
AM LISS: Elliptical

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
holy hell this workout was tough. weights felt super heavy. the rack pulls went up easier and i was able to focus more on strict form and contraction, so maybe that had something to do with it. either way, i'm fried. did a little posing practice after the workout, not 100% pleased with what i saw, but then again i knew i wouldn't be. i have made some improvements in my back and legs however, which is nice to see. even my chest seems to have grown a touch, but that could just be artificial inflation from water and/or fat lol. it's all good. tomorrow is weigh ins and another TRT dose, this makes 4 weeks. it's about time things should start changing for the better with a variety of aspects, so i'll stay in touch lol


Dude, snatches are straight up insane. I never see myself doing those lol. Good for you, impressive.

haha thanks man, they are by far my worst lift. that weight snatched was only like 121lbs. for as light as they are though, the form will play HELL on your hamstrings. i need to start doing accessory work for them to build strength, but TBH sometimes they are sore from Oly lifting

wrkoutfrq
12-16-2011, 07:30 PM
12/16/11

Snatch High Pull
3x155
2x165

Clean Pull + Hang Squat Clean (hip) 1+1
155
2x177
187 miss (got in front of me)
187 easy... goin up next time

BTN Jerk
133*3
2x155*3
2x165*3
all easy... awesome movement

Back Squat (ATG Oly style)
221*3
243*3 (big PR)
231*3 (PR before previous set lol)
2x221*3

Plyo Complex
3 Rounds of :
10*Box Jump (high box)
10*long jump
10/side*bar touches

Cardio
none

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
not a lot to note today... had my TRT injection and i screwed it up... i woosed on it and stuck the needle in slow, which hurt like a muthabitch, too low on my quad so it's sore close to my knee (still intramuscular though, checked by aspiration), and then pulled the needle out at an odd angle, so it bled some. so yeah, not a great start to the day. weight this morning was 160.8 lol. seems like i'm maintaining which is good. the workout today was out of this world, i stayed away from anything that irritated my wrists, and success! got some vids to upload, but that can wait til later. going to bed now, i'm tired as hell. see ya tomorrow!

wrkoutfrq
12-19-2011, 06:10 PM
12/19/11

C&J Focus

Snatch pull + Hang Snatch (Hip) - (2+1) Light for pain in my wrist
6 x 89
99
111
All easy, even 111. wrist ached a little on the last set, so i don't regret going light.

C&J Doubles @80%
155
2x165
2*177

Back Squat 80%
221*3 (oops wrong calculation)
4x199*3

3 Rounds of:
Box Jump
Flat-Foot Jump
Double Unders (20 reps)

3 Rounds of:
Plank: 60sec
side Plank: 30sec/side
Leg Raises: 15
Glute/ham situps BW+25: 10reps
Snatch Grip Hyperextensions 95lbs: 10reps

Cardio
PM LISS: Elliptical
350kcal burned in 27min

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
surprisingly good workout. my wrist was feeling ok, but i didn't want to push it, so i taped the hell outta it and kept the snatch work light. good call, as it really helped my form. can't wait til it's 100% again so i can really kill some weight. the cleans felt OK, but the jerks that went with them didn't... i've got a couple vids where you can see it. Also, if you've never tried snatch grip hypers... it's a must. my lats and hams were ON FIRE with only 95lbs. it was amazing. something i got from the boys at californiastrength.com. squats were hella light today, no prob at all, and my knees felt solid. great to be getting back to normal lol. on a side note, i think a v-log is in my future, as i've got some updates about TRT and other things to explain. early workout tomorrow, hittin some push accessory stuff. i think i may switch up the exercises, but we'll see.

wrkoutfrq
12-20-2011, 06:31 PM
[QUOTE=wrkoutfrq;796723661]12/13/11

Push Accessory

DB Bench
85*5
3x90*4 (HUGE PR!!!)
85*4

INcline Plate Loaded Machine Press (not HS version)
2pps*8
2pps+5*6
2pps+15*6

Dips
BW+2md chains*10 (PR)
2xBW+1md chain*10

Snatch Grip Military Press
2x65*10 (holy phuck these were tough, most ridiculous pump EVER)

Cable Lateral Raise (very little swing)
10*10
15*10

Face Pulls
80*12
2x87.5*10

Smith CGBP
3x175*5

Incline DB Skull Crusher
3x25's*10

One Arm Cable Pressdown
20*12
2x25*10

Cardio
nope

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
i cant even begin to describe how happy i am with this workout... i've been chasing the 90lb db's for years... YEARS. and here i am this morning hitting them for 3 sets. i almost broke down i can't lie... as much as that makes me look like a school girl who skinned their knee, i've worked so hard, and the changes that have happened in the past few weeks hit home this morning after making that PR. just truly a flood of emotion. the only downside was that after such an incredible workout i was worn slap out for the rest of the day. got a lot done though, so it's all good. the fluorescence detector i'm supposed to be using for the last piece of my thesis that i've been working to get running gave a fatal error message today. means i'm gonna have to find a couple thousand bucks in funding to fix it, or else... just another thing to worry about lol. i leave for home tomorrow, gonna be hard to get workouts in like i want, but i'll make it work. vids later tonight/tomorrow morning, depending on how soon i can get them uploaded.

Webber91
12-20-2011, 10:55 PM
I'm so happy for you Pat! You're absolutely BEASTING through your workouts as of late, and it shows how much of a positive effect a good workout has on your mood. Keep smashing it mate, you've got life by the balls at the moment!

wrkoutfrq
12-21-2011, 03:38 AM
I'm so happy for you Pat! You're absolutely BEASTING through your workouts as of late, and it shows how much of a positive effect a good workout has on your mood. Keep smashing it mate, you've got life by the balls at the moment!

Thanks man, good to have you back around. it's especially true that a good workout can change my mood when i have my workout first thing in the morning. it sets the tone for the rest of the day, so if my workout has been rubbish, then the rest of my day prolly will be too. the thing is, since i started my TRT, my mood has improved DRAMATICALLY. i'll talk more about it in the v-log thats gonna go up later today

jpfaherty
12-21-2011, 05:46 AM
12/19/11

...as i've got some updates about TRT and other things to explain.

Very interested to hear! Congrats on the DB PR!

Ashlei
12-21-2011, 10:00 AM
SIck work on the DB benching PR! Looks like it's time to update the goal to something bigger!

wrkoutfrq
12-21-2011, 08:06 PM
12/21/11

Snatch Focus

Snatch work
5x95 doubles
4x111 singles
All easy, taking it slow on the wrist

Clean Pull + Hang Clean (hip, 1+1)
155
165
177
187 miss (worn out by this point...)
177

Split Jerks (much better form) 80%
135*3
4x155*3

Front Squats ATG
177*3
187*3
199*3 PR

Split jerks
5x135*3

Front Squat
3x199*3

Plyo Complex
3 Rounds of :
10*Box Jump (36" high box)
10*long jump
10*Flat Foot Jumps

Cardio
AM HIIT: Elliptical
5min W/U
12 Sprint (15/45)
5min Cooldown
10min Incline walk
5min Cooldown

Diet (C/P/F)
2529.9 kcal
310.25/190.6/58.5

Notes
wow great workout, snatches felt solid. no surprise since they were super light... i was wiped by the time the PR attempt on the hang clean, so i miss it by a mile. vids will be up by tomorrow morning, i've got several lifting vids and a brief v-log, so i'll let those do the talking


Very interested to hear! Congrats on the DB PR!

thanks man! i really appreciate the support


SIck work on the DB benching PR! Looks like it's time to update the goal to something bigger!

hell yeah! my goal is to break the triple digits by the summer... i think it's doable, should be a great challenge.

Ashlei
12-21-2011, 09:16 PM
Front squat numbers are super impressive! Mirin.

ch3v3ll3
12-21-2011, 11:22 PM
Dude I know exactly what you mean about the PRs. First time I ever squatted 315 I had the same experience. Almost like an atmospheric, out of body event lol.

Keep killing it man. You are miles ahead of the last time I checked in here. I'm interested to hear more about the TRT also.

The Solution
12-22-2011, 05:13 AM
What is your overall goal? I never really picked up on it in here. I know getting healthy is priority in your life right now, but Kcal intake has been pretty steady and you mix a good deal of cardio into the mix while lifting 5-6x a week which is insane.

Ever think of backing down to 4x a week lifting and focusing on some more rest/recovery? Seems like you are just maintaining?

Hope you have a great holiday buddy.

wrkoutfrq
12-22-2011, 06:04 AM
Front squat numbers are super impressive! Mirin.

Thanks!


Dude I know exactly what you mean about the PRs. First time I ever squatted 315 I had the same experience. Almost like an atmospheric, out of body event lol.

Keep killing it man. You are miles ahead of the last time I checked in here. I'm interested to hear more about the TRT also.

thanks a lot man, v-log will be up soon that talks a little more about it


What is your overall goal? I never really picked up on it in here. I know getting healthy is priority in your life right now, but Kcal intake has been pretty steady and you mix a good deal of cardio into the mix while lifting 5-6x a week which is insane.

Ever think of backing down to 4x a week lifting and focusing on some more rest/recovery? Seems like you are just maintaining?

Hope you have a great holiday buddy.

right now i'm trying to maintain until things get into full swing with the TRT. i have thought about backing off, i really have, but honestly when i do i see fat gain pretty quick. my cardio is only high because i get really antsy when i sit around. it basically takes the place of what i would normally get from NEAT during school time. in actuality it's less, but it's all good. the number of times i lift a week is based around the Oly program i'm doing, which is based on a 3 day split, and then i add 2 accessory days to hit the parts that aren't directly addressed by it. i checked around to see what people in the Oly circuit were recommending for what you and i discussed like DC or 5/3/1 for Oly, and they said it really wasn't good for it, so i stuck with what i was doing. i may drop the 3 days to 2 days depending on what the Oly coach i'm gonna talk to some time over break says. a little more rest would probably do me good, but i feel like a million bucks where i'm at now. when i take that extra time off i always feel dragging and lazy.

wrkoutfrq
12-22-2011, 04:45 PM
12/22/11

Pull Accessory

Weighted Pullups
5xBW+25*5

Neutral Grip Supported Row (slow and concentrated)
2p*8
2p+10*6
2p+20*4

Yates Row, no belt
3x185*10

Cambered Bar Curls (tempo: X/1/2/2)
35/side*6
2x40/side*5

Alternating Hammer Curls (same tempo as cambered)
45's*6
2x50's*6

One Arm Cable Preacher Curl (sitting with knee as support) (tempo: 2/2/2/2)
3x35*10

Cardio
PWO LISS: Elliptical

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
great workout again today, despite having been up late last night and draggin a little as a result. felt strong, and looked stronger! my delts were incredible during the curls, wish i could have gotten a video. the vids i promised are below, with the exception of the v-log... it's still uploading (retarded youtube). it's great to be home, even though my oldest sister is cranky as hell today, so was a bitch... it's all good, i've learned to deal with her :D

anyway, on to the vids!

d9BzLaClr78

K-Gcv5l06p0

dzobksiNy20

O69dBbp6cBg

apO6sum3b48

tULEkx5Mgyw

edit: 6 hours later (srs)

czmB-kWVRvU

ch3v3ll3
12-22-2011, 05:56 PM
Nice work Pat. Have you ever tried pulling a bit faster on the CJ? You're 177x2 set looks great in terms of the actual clean, it just seems like you pull a little slow from the floor. I know very little bout Oly lifting, but when I played around with the CJ I usually pulled pretty damn quickly and the momentum seemed to help. Your clean is much better than mine was, though.

ch3v3ll3
12-22-2011, 06:04 PM
right now i'm trying to maintain until things get into full swing with the TRT. i have thought about backing off, i really have, but honestly when i do i see fat gain pretty quick. my cardio is only high because i get really antsy when i sit around. it basically takes the place of what i would normally get from NEAT during school time. in actuality it's less, but it's all good. the number of times i lift a week is based around the Oly program i'm doing, which is based on a 3 day split, and then i add 2 accessory days to hit the parts that aren't directly addressed by it. i checked around to see what people in the Oly circuit were recommending for what you and i discussed like DC or 5/3/1 for Oly, and they said it really wasn't good for it, so i stuck with what i was doing. i may drop the 3 days to 2 days depending on what the Oly coach i'm gonna talk to some time over break says. a little more rest would probably do me good, but i feel like a million bucks where i'm at now. when i take that extra time off i always feel dragging and lazy.

I think it'd be awesome to focus on one goal and really go after it. Seems like you're managing right now with all that you are doing, though. Are you looking, then, to go into a full olympic training program? I think that'd be awesome, and in many ways much more rewarding than just bodybuilding or training simply to train.

I don't really see how 5/3/1 or DC would be best for olympic training, even if Olympic training was just a side venture in your weight training. DC is pretty intense if done correctly, and while I think 5/3/1 is great for long-term progression, I just dunno where you'd put the snatch and CJ for optimal progression in both your big four lifts for 5/3/1 and the two olympic lifts.

wrkoutfrq
12-22-2011, 06:18 PM
Nice work Pat. Have you ever tried pulling a bit faster on the CJ? You're 177x2 set looks great in terms of the actual clean, it just seems like you pull a little slow from the floor. I know very little bout Oly lifting, but when I played around with the CJ I usually pulled pretty damn quickly and the momentum seemed to help. Your clean is much better than mine was, though.

thanks man. the thing with true Oly lifting is that the first pull is usually done quite slow, almost like a typical deadlift, and it accelerates through the second in to the extension. i think it's so that you can set up position for an optimal second pull and extension. my problem is i don't accelerate enough after the second pull, and so i have to compensate with my hip drive and end up jumping forward under the bar.


I think it'd be awesome to focus on one goal and really go after it. Seems like you're managing right now with all that you are doing, though. Are you looking, then, to go into a full olympic training program? I think that'd be awesome, and in many ways much more rewarding than just bodybuilding or training simply to train.

I don't really see how 5/3/1 or DC would be best for olympic training, even if Olympic training was just a side venture in your weight training. DC is pretty intense if done correctly, and while I think 5/3/1 is great for long-term progression, I just dunno where you'd put the snatch and CJ for optimal progression in both your big four lifts for 5/3/1 and the two olympic lifts.

i agree that one solid goal would be good, and right now it's to basically recomp until i stop seeing progress. i'm eating my maintenance calories (at least my before TRT maintenance) and allowing my body to do what it will, unless it means starting to lose weight. if i lose weight i'll start upping cals, but right now i'm gaining on these cals, so my goal is to stick it out. my split is just something i've always wanted to try, since a lot of the oly lifters you see have great physiques (even the fat ones lol). it's not much different than someone who is doing sheiko squatting 3 times a week, and then adding some accessory work in around that program.

wrkoutfrq
12-23-2011, 12:44 PM
12/23/11

C&J Focus

Heavy Snatch Pull Doubles
185
4x195 (PR) focused on waiting for the extension...

C&J Doubles @80% (true 80, not like this past time lol)
5x145*2 (all super easy...)

Back Squat
2x245*3 (PR!)
3x235*3

3 Rounds of:
Box Jumps (36in box)*8
Squat Jumps*10
1 pood Kettlebell High Swing*10(really focus on hip drive)

3 Rounds of:
Pullover Situp, BW+25*10
Hanging Leg Raise, BW*15
Floor Wipers Holding 2 1 pood kettlebells*10

Cardio
None

Diet (C/P/F)
Not sure, ~2550kcal

Notes
Felt really strong during this workout, could be because of the light C&J, but then again, prolly not. this was done at the local health club gym, which actually has a rule posted on the weight room wall saying "no Olympic style power lifts", but i've got in's with the staff. i still didn't wanna push it with no bumper plates or platforms... still got a great workout in. goin out to Asheville to eat and see the new Sherlock Holmes movie, so i'm not sure what my macro's will be at. doesn't matter much, since i woke up at 159.8 this morning, down a pound from last week. prolly due to me running out of food and being short on cals this past week. no worries, the next few days will more than make up for it ;). time with the family has been great, i really love being home. no matter where i move, the mountains of NC will always feel like home. i absolutely love it here. just being here has helped me tremendously. next week i plan on taking somewhat of a deload, not doing much overhead work in terms of snatch, just hitting some decent numbers on pulls and cleans, and hitting some moderate weight on everything else. more on that later. tomorrow is a cardio only day, gonna smash some circuit training at the house, then Christmas Eve festivities, full of food, alcohol, and family... cant wait!

wrkoutfrq
12-24-2011, 12:19 PM
12/24/11
Christmas Eve!

Training
none

Cardio
AMRAP in 15min of:

10 Knuckle Burpees
10 Box Jumps
5 Power Clean and Jerk (95lbs)
10 Kettlebell High Swings, 1.5 pood

15min Elliptical

Diet (C/P/F)
dunno lol

Notes
CHRISTMAS EVE!!! i absolutely love this holiday, full of warmth, happiness, caring, and good times. i haven't really kept a good track of cal's today, just kind of went through the typical pre/post cardio nutrition, then snacked the rest of the day. we're headed to the Basilica of St. Lawrence in Asheville for Christmas Mass (yes i'm roman catholic) and then meeting up with the grandparents (didn't want to fight the traffic) for dinner at Sagebrush. thats become kind of a tradition since a few years ago when it snowed and that was the only place open on Christmas Eve. so yeah, not worried about macros. finished my shopping this afternoon, procrastination FTW.

Anyway, enough about personal life ( ;) ). the workout today was bomb. i used to do crossfit a long time ago when i was still fighting, and i've always loved the conditioning the WOD's gave, so from time to time i improv a WOD circuit. today's was awesome, really spot on. tough of course, but not so much that it will impede recovery. anyway, gotta go, off to church then dinner. Merry Christmas everyone, i hope it's as joyous as mine will be

wrkoutfrq
12-25-2011, 05:22 AM
12/25/2011

Merry Christmas!!!

just wanted to wish anyone following a very Merry Christmas, and that i hope today is filled with joy and laughter, family and friends, fun and most importantly FOOD!!! will be getting some good food porn in soon, started the day first thing with a reeses christmas tree and york peppermint patty star... first real candy i've eaten in years, srs... anyway, enjoy the day everyone! will be back later!

wrkoutfrq
12-26-2011, 01:00 PM
12/26/11

Training
Oly Accessory work

Power Clean+Squat Clean (1+1)
135
155
3x165
155
145
135

Snatch Pull Complex Doubles (1 complex = 1 Full pull+1 hang hip pull)
5x155

Split Jerks
3x135*3

Back Squat 80%
5x205*3 (super easy)

3 Rounds of:
Box Jumps (36in box)*10
Explosive Squat Press w/ bar*10
1 pood Kettlebell High Swing*10(really focus on hip drive)

Cardio
PWO LISS: Elliptical

Diet (C/P/F)
2496.65 kcal
301.25/198.6/55.25

Notes
great workout today, i was gonna do a full-on deload workout but i felt great, so instead i'm gonna do a sort of makeshift deload, where i won't be doing any of the full lifts. i'm also gonna really limit the amount of overhead work i do so as to give my wrist time to fully recover before i head back to school and hit the Oly gym. i got a compliment today from a trainer at the gym, he was talking to my sister about me (he didn't know she was my sister at the time) and mentioned that for a guy my size i move a lot of weight, so that felt good. i can't lie yesterday was destruction of macros, but not necessarily as bad as i thought. a little food pron to leave ya with

Grits Casserole (breakfast): basically a quiche made with local sausage, cheese, and eggs, but the large majority of it is grits. AWESOME, i had 4 pieces (not big ones though)
http://i1136.photobucket.com/albums/n482/wcutrumpat/Z3JpdHMgY2Fzc2Vyb2xlLmpwZw.jpg

plate one with backshot of food. i had seconds of everything lol
http://i1136.photobucket.com/albums/n482/wcutrumpat/Y2hyaXN0bWFzIGRpbm5lci5qcGc.jpg

dessert plate, from bottom biggest: fruit cake (homemade by my father), hershey's pie, PB pie (made by my sister), red velvet cake, and spice cake with maple cream cheese frosting (i made it)
http://i1136.photobucket.com/albums/n482/wcutrumpat/ZGVzc2VydCBwbGF0ZS5qcGc.jpg

The Solution
12-26-2011, 01:36 PM
Still a lot of room left on that plate to fill up with food my man. Its the holidays dont stress over it. A few moderation meals will not make or break you and something we ALL need to include to be social and sane hence why a cheat meal a week is great in the offseason for those to just relax and have some fun with friends / family, and get out of counting every single meal and every single sit down of food. May want to consider it because the stage is very far away and right now your just having fun lifting weights. We don't collect checks for a living, learn to relax a bit and enjoy yourself.

wrkoutfrq
12-26-2011, 02:27 PM
Still a lot of room left on that plate to fill up with food my man. Its the holidays dont stress over it. A few moderation meals will not make or break you and something we ALL need to include to be social and sane hence why a cheat meal a week is great in the offseason for those to just relax and have some fun with friends / family, and get out of counting every single meal and every single sit down of food. May want to consider it because the stage is very far away and right now your just having fun lifting weights. We don't collect checks for a living, learn to relax a bit and enjoy yourself.

i totally agree, that was halfway through eating the plate when i realized i haven't contributed to MEN in a while lol... i ate til i was full and then some. didn't give a care in the world. i completely agree about the cheat meal once a week as well, and i'll be including one from now on

wrkoutfrq
12-27-2011, 10:30 AM
12/27/11

Push Accessory

DB Bench
90*5 (EASY)
2x95*5, 4 (HUGE PR!!!)
2x90*5

INcline Smith Bench (no equipment similar to back at school)
155*8
165*6
175*4

Dips
BW+40*9
BW+35*10
BW+30*10

Snatch Grip Military Press
65*10
75*8

Cable Lateral Raise (super Strict)
2x30*10

Face Pulls
whole stack+10*10 (light)
2xwhole stack+25*10 (no leg support for more difficulty)

Smith CGBP
175*5
2x180*5

Incline DB Skull Crusher
3x25's*10 (really focused on keeping elbows in)

One Arm Cable Pressdown
45*10 (super easy_)
2x55*10

Cardio
nope

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
i don't think i need to say much about the workout today... the numbers speak for themselves. i even had a guy tell me i had to calm down cuz i was makin him look bad :D

nutrition today will be close to those numbers but honestly prolly not exactly. relatives are comin in today, and mom is cooking. i catch a LOT of s*** from this set of relatives about the way i approach nutrition (i don't eat fatty nasty ass foods, therefore i'm anorexic...), so i'll be tweaking a meal to fit my macros but still keep them from hounding me about it. i shouldn't let it bother me, and normally don't, but it was every other sentence at thanksgiving about "i'm so glad you're eating!"... RAGE. i don't know why, but it just completely tweaks me the wrong way. i have to take myself out of the situation because i'm the only neutral person with regards to relative relationships in the family, and i'd like it to stay that way. long story, but nothing to clog the log about. anyway, goin shopping for some after christmas goodies this afternoon. on the list: iPhone, some books, and whatever else catches my eye. then later this week i've been given free reign to raid my grandfather's tool collection and take what i want... sofreakingexcitedmakingtimtaylortooltimegruntingno ises... i love tools, even if i don't use half of them so thats gonna be a half day endeavor. may try for a v-log sometime soon, but prolly not til this weekend. tomorrow is another pseudo-deload from Oly lifting, can't wait!

jpfaherty
12-27-2011, 12:21 PM
relatives are comin in today, and mom is cooking. i catch a LOT of s*** from this set of relatives about the way i approach nutrition (i don't eat fatty nasty ass foods, therefore i'm anorexic...), so i'll be tweaking a meal to fit my macros but still keep them from hounding me about it. i shouldn't let it bother me, and normally don't, but it was every other sentence at thanksgiving about "i'm so glad you're eating!"... RAGE. i don't know why, but it just completely tweaks me the wrong way.

Some people just don't get it man. Some people can't not or do not want to be dedicated to something like food control so they justify it by making you seem like the weird one (I guess maybe we are lol). When I told my relatives at christmas dinner that I would probably weigh around 150lbs for my show they looked at me like I had 12 heads and said they hadn't weighed that little since they were in grade school. I just laugh it off but like you said it's annoying. Don't even get me started when they give their opinions on nutrition and how to cut and gain weight LOL. Anyway I digress...

HUGE congrats on the PR! Big time lift for what you weigh!

ch3v3ll3
12-27-2011, 04:48 PM
Nice work Pat. Things looking good.

About the ****ty food. I understand if your relatives are prepping full-on fatty ****, but if there's something you want to eat, it doesn't hurt to indulge when you're "off-season" you know?

wrkoutfrq
12-27-2011, 05:28 PM
Some people just don't get it man. Some people can't not or do not want to be dedicated to something like food control so they justify it by making you seem like the weird one (I guess maybe we are lol). When I told my relatives at christmas dinner that I would probably weigh around 150lbs for my show they looked at me like I had 12 heads and said they hadn't weighed that little since they were in grade school. I just laugh it off but like you said it's annoying. Don't even get me started when they give their opinions on nutrition and how to cut and gain weight LOL. Anyway I digress...

HUGE congrats on the PR! Big time lift for what you weigh!

thanks man, i'm trying to catch up with Berto... dude moves some NASTY weight on DB press!


Nice work Pat. Things looking good.

About the ****ty food. I understand if your relatives are prepping full-on fatty ****, but if there's something you want to eat, it doesn't hurt to indulge when you're "off-season" you know?

i agree it wont hurt, but i def. came off the wagon this past weekend with Christmas Day eats. plus, i've been eating "clean" for a long time, just because i feel better eating that way, and any time i eat something ridiculously greasy or fatty it makes me feel VERY sick. in this instance they had breaded cube steak fried in butter, then made gravy with extra butter, flour, and the grease from the steak. to go with it they had rice, fried corn, and some green beans. i had some rice, leftover turkey, and some green beans

wrkoutfrq
12-28-2011, 02:55 PM
12/28/11

Training
Oly Accessory work

Clean Pull Triples (at least 6in. rebound off hips)
205
215
225
235
235

Paused Snatch Pull (pause at shin, knee, hip, then extend)
5x135*2

Front Squat 80%
3x185*3 (did pause reps, felt light)

3 Rounds of ab complex (same as last time)

Cardio
AM HIIT: elliptical

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
shoo, what a day... i woke up draggin ass REALLY bad, back was stiff, head hurt, was congested... basically felt like i had a head cold, which would really piss me off. it got worse as the day went, so after the workout i just sat around and did some school work. i feel better now, should be top shape by tomorrow. despite that the workout was pretty damn good, it was a deload for Oly, so i was pressed to figure out some good exercises. worked out nice. got pull accessory tomorrow, gonna rest up tonight and hopefully wake up tomorrow feeling spot on!

ch3v3ll3
12-28-2011, 03:55 PM
Nice work even with the issues. Keep it up Pat.

The Solution
12-28-2011, 05:56 PM
nutrition today will be close to those numbers but honestly prolly not exactly. relatives are comin in today, and mom is cooking. i catch a LOT of s*** from this set of relatives about the way i approach nutrition (i don't eat fatty nasty ass foods, therefore i'm anorexic...), so i'll be tweaking a meal to fit my macros but still keep them from hounding me about it. i shouldn't let it bother me, and normally don't, but it was every other sentence at thanksgiving about "i'm so glad you're eating!"... RAGE.

MODERATION
its one meal dude, its the holidays
You even said above you agree about adding in a cheat meal or not stressing over diet. So what if the meal is off, and your calories are off. Is it going to matter in 3 days? No
Is it going to matter in 2 weeks? No
Is it going to matter in a month? No
are you prepping for a show? No
Are you doing this for a living? No

Step back, Relax, and realize this is a hobby, not something that should CONTROL you, or take over your thoughts. A meal is simply that. A meal. Eat a small amount if you dont think the food will settle, or indluge on some good home cooking because it does not come often, either way it will come and go and "The Food will always be there".

My 2 cents.

wrkoutfrq
12-29-2011, 03:23 PM
12/29/11

Pull Accessory

Pullups
BW+25*5 (light)
4x+30*5

Supported Row
2p+20*8
2p+25*6
2p+30*4

Dips
BW+40*9
BW+35*10
BW+30*10

Yates Row
3x185*10

Cambered Bar Curl (X/1/2/2)
3x40/s*5

Hammer Curls (X/1/2/2)
3x50's*6

One Arm Cable Preacher Curl (sitting with knee as support) (tempo: 2/2/2/2)
3x40*5

Cardio
PWO LISS: Elliptical

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
awesome workout today, i'm feeling better today, just some intestinal issues to contend with. not a lot to mention today, just that my new iPhone is in and i just activated it... can't wait to play with it and figure out all the bells and whistles lol. i'm thinkin about a v-log tomorrow, just to hit on some things that have been goin on, so stay tuned


MODERATION
its one meal dude, its the holidays
You even said above you agree about adding in a cheat meal or not stressing over diet. So what if the meal is off, and your calories are off. Is it going to matter in 3 days? No
Is it going to matter in 2 weeks? No
Is it going to matter in a month? No
are you prepping for a show? No
Are you doing this for a living? No

Step back, Relax, and realize this is a hobby, not something that should CONTROL you, or take over your thoughts. A meal is simply that. A meal. Eat a small amount if you dont think the food will settle, or indluge on some good home cooking because it does not come often, either way it will come and go and "The Food will always be there".

My 2 cents.

i agree Bob, but the thing is that being home is different than being at school where i can take a day for no counting and eating some not so "clean" foods. they eat like this every night, and so i can pick and choose which days i want to slack on my nutrition. honestly, as good as the food looked at this particular time, it isn't my favorite meal. i'm kind of holding off until this weekend when my grandma is cooking and we can have something on my request. i know that may seem like i'm obsessing or that it's controlling me, but in reality several days a week of indulging can set me back some. so i'd rather wait and eat some bro meals in prep for a meal of my choice over the weekend. i hope that makes sense

wrkoutfrq
12-30-2011, 02:29 PM
training

Oly Deload

Double Clean and jerk
5x155

Snatch pull doubles
5x185

BTN jerk
3x135*3

Squats 90%
5x225*3

3 rounds of:
36" box jumps *8
squat jump *10
Jumping Split squats *10

cardio
None

diet
Dunno, don't care

notes
Just a quick update from my new iPhone, out shopping with the family. Bout to go hit up some sushi destruction so macros aren't being counted... I'll update later kn the computer. Stay tuned for food porn!

edit: just got back in, was a great night... had some awesome sushi, and believe it or not it was unintentionally fit in my macros (100% serious, didn't count til later out of curiosity). been a long time since i've had sushi, so i really enjoyed it. not to mention the whole family was together etc. i had a MONDO sinus headache today... i NEVER take medicine but it was bad enough where i took 2 advil and i'm honestly very glad i did. i'm gonna hit the hay tonight early and hopefully get some quality shuteye. tomorrow morning gonna hit some cardio, fix some electronics for some of my mom's friends, and then enjoy some eats and hang with the fam and friends

great smoothie while wandering the mall
http://i1136.photobucket.com/albums/n482/wcutrumpat/1325299906-1.jpg

sushi: red snapper and baby octopus sashimi, spicy yellowtail roll and spicy tuna roll... was awesome
http://i1136.photobucket.com/albums/n482/wcutrumpat/1325299841-1.jpg

ch3v3ll3
12-30-2011, 09:05 PM
I hate sushi. :)

Deload looks good. What's your 1-3RM for da skwatz?

wrkoutfrq
12-31-2011, 05:17 AM
I hate sushi. :)

Deload looks good. What's your 1-3RM for da skwatz?

i honestly don't know... evey time i go for what i thought was my 3RM it's always never quite a max lol... if i had to estimate it based on my recent numbers i'd say 255 ATG is my 3RM.

jpfaherty
12-31-2011, 07:20 AM
Dude I love rolls but I've never had sashami. I assume you recommend it? I need to try it. Baby octopus looks delicious!

What do they do to sashami? Is it just straight raw fish as is, or do they do something to it?

wrkoutfrq
12-31-2011, 09:37 AM
Dude I love rolls but I've never had sashami. I assume you recommend it? I need to try it. Baby octopus looks delicious!

What do they do to sashami? Is it just straight raw fish as is, or do they do something to it?

i freaking love all sushi, but sashimi and i have a special relationship... i did keto once, and it was a staple of mine when i ate out with the family. it's just slices of the raw fish usually, although the baby octopus had a sesame glaze which made it BOMB. as far as recommending it i would say you have to pick and choose your sashimi to fit your tastes. if you aren't a fan of that "fishy" taste, i would stay away from some of it (some say salmon, white tuna etc.). but others (and actually it tends to be the leaner types) are extremely mild and have great flavor. my favorites are the red snapper, the yellowtail, octopus (you sensing a trend here lol), and salmon. i don't mind the fishy taste, but with the fattier cuts you can often feel the texture of the fish oils in it which is interesting. sashimi isn't for everyone, but i would absolutely say try it at least once

wrkoutfrq
12-31-2011, 08:40 PM
Quick update

g-7htb42Yrk

wrkoutfrq
12-31-2011, 08:49 PM
Sorry, on my phone... Pics later!

Just a quick log bout the new year. Enjoying some moderation (thanks bob for kind of forcing me to see I've been justifying things recently)

wrkoutfrq
01-01-2012, 05:50 PM
Quick update:
Been an awesome last night and day today. Had mini party with a bunch of high schoolers (my sister's friends) and enjoyed some nice eats. Then today ended up with more good eats without giving two s***s about numbers. Also played an hour And 45 min of hardcore full court basketball with some friends and my dad, then ate til I couldn't move at dinner. Back to the grind tomorrow, but I'll leave ya with some food porn:

To toast with when the ball dropped last night
http://i1136.photobucket.com/albums/n482/wcutrumpat/1325462654.jpg

An this to go with
http://i1136.photobucket.com/albums/n482/wcutrumpat/1325462653.jpg

Breakfast this morning: dad's pancakes with PB and Canadian bacon... Nostalgic win
http://i1136.photobucket.com/albums/n482/wcutrumpat/1325462655.jpg

Dinner: traditional new years dinner, plenty for luck, health, and money lol
http://i1136.photobucket.com/albums/n482/wcutrumpat/1325462656.jpg

Dessert
http://i1136.photobucket.com/albums/n482/wcutrumpat/1325462657.jpg

wrkoutfrq
01-03-2012, 06:22 AM
1/2/12

Training
C&J Focus

Snatch Pull+Hang Pull (hip, 2+1)
5x155

Clean and Jerk doubles
5x165

Back Squat 80%
5x205*3

3 rounds of:

Plyo complex

Ab complex

Cardio
AM LISS: Elliptical

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
Just a quick update as this is actually yesterday's workout... i ended up leaving home for school yesterday rather than today because they were calling for snow... the trip took 6 hours as opposed to the normal 3.75hrs. the roads were BAD, covered with ice for most of the way, snowing so hard you couldn't see the car in front of you, and a wreck that caused a 15mi backup which i was stuck in for over an hour and 15min. so yea. once i got past that wreck things got better quick, and for the last 1.5 hour section of the trip the road was dry, so i HAULED to make up for lost time. anywho, good workout, will talk more about it later, gonna hit push accessory soon

wrkoutfrq
01-03-2012, 04:02 PM
1/3/12

Push Accessory

DB Bench
95*3...
3x90*4
85*5 (see notes...)

Incline Plate Loaded Machine Press (not HS version)
105/s*8
110/s*6
115/s*4 (PR)

Chain Dips
+2 chains*10
+2 chains*9
+1 chain*12

Snatch Grip Military Press
2x75*10,9

Cable Lateral Raise (super Strict)
2x15*10

Face Pulls
3x87.5*10 (no leg support for more difficulty)

Smith CGBP
3x180*5

Incline DB Skull Crusher
3x25's*10 (light)

One Arm Cable Pressdown
3x25*10

Cardio
nope

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
TBH today was just not my day... leaving home yesterday was really hard, mom and dad both cried, so today being by myself (aside from my douchebag roommates) has been incredibly depressing. not to mention the stress of the drive back last night and fatigue that accompanied it i think just took it's toll on the DB presses today. i couldn't seem to balance them, then they were SUPER heavy, heavier than i can remember any sets being, but i pushed as hard as i could. all the other exercises were ok, not great, but acceptable. either way, a bad day got worse. i know that if i want to keep improving i can't sit around feeling sorry for myself, but at the same time everyone here can understand in some way the difficulty in saying goodbye to your parents. and in the time i've been on my own we've grown closer, so leaving after a long visit like this was EXTREMELY difficult. i won't lie and say i didn't cry, but what did it was seeing my mother and father do so. my father has become more emotional of late, so i almost expected it, especially since he just got back from deployment, but i haven't seen my mother cry in my recent memory. and i have an amazing memory. anyway, enough of the sob story, tomorrow is a new day. i'll be hitting the crossfit gym to do an Oly workout, and will be trying to do full snatches for the first time since my wrist injury. give it your all or don't even try...

wrkoutfrq
01-04-2012, 03:20 PM
1/4/12

Training

Snatch Focus

Snatches
4x111*2 (SUPER easy)
4x133 singles (still easy.... PR!!!)

Squat Clean+Hang Squat Clean (knee, 1+1)
5*177 (all relatively easy PR)

Jerk Doubles
5*177 (missed last 2 badly lol)

Front Squats
199*3
2x209*3 (PR)

3 rounds of:

Sumo Squat Jumps*10
Jumping Lunges*8
Explosive Step-up*10
Death March - 55*5

Cardio
AM HIIT: Elliptical

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
well i think i was right about the travel being the issue, because today's lift was incredible. i made the decision to go for full snatches after not having done them in well over a week because of my wrist. i taped the sh!t out of them just to be safe and went after it... let's just say all that extension work i've been doing REALLY helped. all the lifts, including my previous PR were easy. i was ecstatic, so happy. after that the workout was smooth sailing, hit PRs on almost everything. i irritated the hell outta my IT bands on teh front squats, but i'll just foam roll them out and rehab them well every night. i won't lie and say i'm happy to be on my own again, because i'm not. it's actually very depressing, but i'm getting back into my schedule so it should be good from now on. back to work tomorrow and Fri, so gym at 430a like before. tomorrow is a pull accessory day, lets see how many PR's i can smash!

jpfaherty
01-04-2012, 03:41 PM
What's the plan after school is done? Are you staying in the area or going to move closer to mom and pops? When I moved out (18 never moved back) I also grew closer with my parents. I only live 45 minutes from them though, so I can only imagine how ya felt. They must be pretty proud of you huh? Keep up the good work with the weights and in school, you're dominating life buddy.

Edit- Back to the 4:30 workouts.....AWWWW YEAHHH! :D

wrkoutfrq
01-04-2012, 05:22 PM
What's the plan after school is done? Are you staying in the area or going to move closer to mom and pops? When I moved out (18 never moved back) I also grew closer with my parents. I only live 45 minutes from them though, so I can only imagine how ya felt. They must be pretty proud of you huh? Keep up the good work with the weights and in school, you're dominating life buddy.

Edit- Back to the 4:30 workouts.....AWWWW YEAHHH! :D

hellz yeah early mornin crew FTW!

i'll be going for my PhD, which will take me ~4 years, and odds are i'll be moving much farther away. my two top options are Oklahoma State and Texas Tech. Ok State is another 9 hours west of where i am now, which is already 4 hrs away from home, and Texas Tech is even farther, ~21hrs from home. gonna be a very big transition, as the best way to get home then will be to fly. thats awfully expensive to do regularly, so trips home will be a very special time. thanks for stickin around man!

jpfaherty
01-04-2012, 05:26 PM
hellz yeah early mornin crew FTW!

i'll be going for my PhD, which will take me ~4 years, and odds are i'll be moving much farther away. my two top options are Oklahoma State and Texas Tech. Ok State is another 9 hours west of where i am now, which is already 4 hrs away from home, and Texas Tech is even farther, ~21hrs from home. gonna be a very big transition, as the best way to get home then will be to fly. thats awfully expensive to do regularly, so trips home will be a very special time. thanks for stickin around man!

There's no Phd programs closer to home? Or are these like the best in the country for what you're studying?

wrkoutfrq
01-04-2012, 05:29 PM
There's no Phd programs closer to home? Or are these like the best in the country for what you're studying?

they're some of the top for what i'm studying. my research focus is on the ecotoxicology of reptiles and amphibians, and you can count the number of professors that do that kind of work on one hand

wrkoutfrq
01-05-2012, 02:43 PM
1/5/12

Pull Accessory

Pullups
5xBW+2chains*5 (PR, was pretty light)

Supported Row
3p+15*8
3p+25*6
3p+35*4 (all easy, maybe PR)

Yates Row
3x195*10

Cambered Bar Curl (X/1/2/2)
3x40/s*6 (PR)

Hammer Curls (X/1/2/2)
3x50's*6

One Arm HS Preacher Curl (tempo: 2/2/2/2)
3x30*10

Donkey Calf Raise
4xstack+45*8

Cardio
PM LISS: Elliptical

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
great workout this morning, despite draggin a little. been a while since i've had to be up at 3 to eat for my w/o but it was actually nice to get back to it. the lifts today were are spot on, form was great, activation was great. gotta work again tomorrow, but since the Oly gym isn't open early enough to do an early workout, i'll be hitting it up in the afternoon. can't wait to smash some more PR's!

wrkoutfrq
01-06-2012, 07:01 PM
1/6/12

Training

C&J Focus

Power Snatch+Hang Squat Snatch
2x111
3x121

Clean and Jerk Singles
2x155 (wasn't happy with first form)
165
177
187 (PR)
199 (PR!!!) vid later
210 miss SO CLOSE!!! vid later
2x155 doubles (for form)

Neck Jerk
3x155*3 (was hella tired, but still light)

Squats
253*3 (PR, but not the happiest with form)
4x243*3 (bailed on last rep, but still a set PR)

3 rounds of:

Stretching Situp (on glute ham machine)-BW+25*12
Leg Raises from rings (holy sh!t hard...)*15
oblique twists (similar setup to situp)-BW+25*12
Good Mornings speed style - 111*5

Cardio
none

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
holy hell what a fantastic workout, i srsly think i could have pulled out that 210 C&J if given just a touch more rest. everything on it went perfect, just my right arm gave out when recovering the jerk. i have video so i'll post it up later for everyone to see. i'm gonna do a v-log tomorrow, so i'll save the rest of what i have to say for then. til later!

wrkoutfrq
01-07-2012, 01:32 PM
Quick Update

Not gonna worry about postin too much macros etc, but i hit some HIIT this morning on the elliptical, and the rest of the just doing some housekeeping and playin guitar. i was gonna go for a hike but it's freaking raining (BOO!). cals are around 2200, since it's a day off from the gym, prolly actually more if you count my fish oil and the couple free samples i snacked on at wal mart, but i'm not sweating it. vids below!

New v-log:
kr_f04GutjU

a set of the chain pullups from the other day
R6fJSBWyn4Q

clean and jerk PR numba one!
f5hgvSFRXeU

clean and jerk PR numba two!
cH3Tj019rU0

clean and jerk PR numba three attempt (and miss lol)
uxqG_SDTcNI

tomorrow is a no count day, which i'll have a small cheat meal and then eyeball for the rest of the day. i'll more than likely be under cals (appetite isn't what it used to be), but it's all good

jpfaherty
01-07-2012, 01:43 PM
I'll check back on the vlog but I watched the CJ videos. You were damn close on that PR! Also, are those battles wounds I see on your shins? ;) Awwww yeah!

jpfaherty
01-07-2012, 01:50 PM
Quick Update

Not gonna worry about postin too much macros etc, but i hit some HIIT this morning on the elliptical, and the rest of the just doing some housekeeping and playin guitar. i was gonna go for a hike but it's freaking raining (BOO!). cals are around 2200, since it's a day off from the gym, prolly actually more if you count my fish oil and the couple free samples i snacked on at wal mart, but i'm not sweating it. vids below!

New v-log:
kr_f04GutjU

a set of the chain pullups from the other day
R6fJSBWyn4Q

clean and jerk PR numba one!
f5hgvSFRXeU

clean and jerk PR numba two!
cH3Tj019rU0

clean and jerk PR numba three attempt (and miss lol)
uxqG_SDTcNI

tomorrow is a no count day, which i'll have a small cheat meal and then eyeball for the rest of the day. i'll more than likely be under cals (appetite isn't what it used to be), but it's all good

Bumping this post to the next page for ya since I ruined it! lol

Fawk yeah! Mountain man it!

I wish I could, I have to shave for work. Sucks.

wrkoutfrq
01-07-2012, 04:12 PM
I'll check back on the vlog but I watched the CJ videos. You were damn close on that PR! Also, are those battles wounds I see on your shins? ;) Awwww yeah!

heck yeah those are battle wounds... same damn place every time!!!


Bumping this post to the next page for ya since I ruined it! lol

Fawk yeah! Mountain man it!

I wish I could, I have to shave for work. Sucks.

thanks for the bump... thats the benefit of being a biologist, everyone kind of expects the "granola" look, and a beard fits right in lol

wrkoutfrq
01-08-2012, 11:37 AM
1/8/12

Off day update:

Training
none

Cardio
none

Diet
no clue, no count day

Notes
first no count day ever. ought to be pretty interesting. i had a bit of a "cheat" for breakfast, see pic below. before anyone says anything about the volume, i'm' not about binging, just eating til satisfied, which was what i did. in terms of other things, i emailed a different Endo about my situation, and he said that it does sound like my E2 is getting high. he also said that he and his colleague (my endo) don't usually prescribe aromatase inhibitors. they usually lower the T dose and encourage weight loss. TBH i don't particularly want to cut, since although i'll enjoy being lean again it probably wont be conducive to progress. i'll think about it over the next day or so and see what MY endo says, but we'll see. thats about it for today, back to the Oly gym tomorrow for a snatch focus workout. for the rest of the day: song writing and taking down christmas decorations! (yes i slack lol)

breakfast: egg white omelette, biscuits and gravy (freaking nostalgia!)
http://i1136.photobucket.com/albums/n482/wcutrumpat/1326050874.jpg

Bnizzle163
01-08-2012, 02:20 PM
Enjoyed the v-log Patrick.

Biscuits and gravy...now I'm drooling!

wrkoutfrq
01-08-2012, 04:12 PM
Enjoyed the v-log Patrick.

Biscuits and gravy...now I'm drooling!

thanks man, just trying to hold my own against guys like you lol

btw, thinking of makin that bread pudding this week sometime, i've got ur recipe bookmarked :D

CHRIS925
01-08-2012, 06:11 PM
Came in. Saw alpha facial hair. Leaving satisfied.

wrkoutfrq
01-09-2012, 01:52 PM
1/9/12

Training

Snatch Focus

Snatch singles
111
2x133 miss (form wasnt locked in yet)
2x133 easy (got pissed and form went from sh!t to awesome)
2x143 (double PR)
2x155 miss (SOOO close, but couldn't finish, too fatigued... see notes)
2x111 doubles (easy, focus on form)

Power Clean + Hang Squat Clean + Jerk (focus is SPEED...)
5x133 (emulating Pyrros Dimas and Halil Mutlu for speed)

Jerks from Box (got new Jerk boxes, wanted to try them)
3x155*3 (was pretty worn at the end lol)

Pause Squats 80%
5x199*3 (easy, 2s pause at bottom)

3 rounds of:
Weighted Situps (glute ham machine) BW+30lbs*12
Weighted Reverse Crunches BW+20lbs*12
Side Bends BW+60*12
SLDL w/ Deep stretch (as far as a straight back would allow) 135*10 explosive

Cardio
AM LISS: Elliptical

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
great workout today despite it being slow to start. for some reason i couldn't lock my snatch form in at the beginning so the first few sets were garbage. i irritated the hell outta my IT band on the 133 snatches when i got pissed and decided enough on form issues. the 155 attempts would have been a full 10kg PR, and they were DAMN close. thats the fastest i've ever dropped under a bar, i just didn't have the stability by that point to stand up with them. next time i do singles it will happen... squats felt so easy i turned them into pause squats where i was sitting on my calves at the bottom lol. felt good to really go deep and explode out of the hole. i've obviously deviated from the initial Pendlay program, but TBH i like making my workouts with the same theme in mind better. it allows me to really work on my weak points, like my overhead positions and speed under the bar. tomorrow is some push accessory work, gotta break that DB press PR!


Came in. Saw alpha facial hair. Leaving satisfied.
lol thanks, thats it actually combed down... the beards only been growing for a few weeks (if that) and this is what it looks like combed out (ignore the bed head... and the crooked nose, lol. thats what mma does for you) :

http://i1136.photobucket.com/albums/n482/wcutrumpat/1326145895.jpg

wrkoutfrq
01-10-2012, 01:06 PM
1/10/12

Push Accessory

DB Bench
95*5
2x95*3.5 (fuuuu lol)
2x85*5

Incline Plate Loaded Machine Press (not HS version)
105/s*8
110/s*6
115/s*4

Chain Dips
3xBW+1 chain*10 (was pretty fatigued by this point)

Snatch Grip Military Press
2x75*10

Cable Lateral Raise (super Strict)
2x15*10

Face Pulls
3x87.5*12 (no leg support for more difficulty)

Smith CGBP
175*5
2x185*4+1 (rest pause...)

Overhead Rope Extension (better overall tension on the tricep than last week's exercise)
3x47.5*10 (deep stretch)

One Arm Cable Pressdown
3x25*10 (min 60s rest b/w sets)

Cardio
nope

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
shoo what a workout... i was feelin ok going into the DB presses, but for some reason getting them into place was a BITCH. therefore, no PR, barely coming close to tieing the previous PR weight. i think it's time for A) a push/pull deload and B) exercise switch. i'm weakest out of the hole on my benching moves because of lingering shoulder issues from swimming in high school, so thats something i'm gonna work on in the near future. my IT band is sore as sh!t today, not sure what it's deal is, but i'll be foam rolling it and relaxing it for the rest of the day while i get some work done. i have a spinal adjustment scheduled Friday afternoon, and i talked to my endo and i'm gonna meet with him to discuss things immediately after that. i'll be having my E2 and Test levels checked again next week, since they need to be checked mid dose and my next injection is Friday morning, so hopefully things will be sorted out soon. anywho, tomorrow is a clean and jerk day, but a lighter day since i maxed last time. can't wait!

Webber91
01-10-2012, 01:31 PM
That's what I hate most about DB presses and why I stick mostly to machines man. I move the weight, but getting them in place nearly rips my shoulders apart. My bench shot up when I started doing HEAVY static holds, paused reps and deep stretching. No idea why, but the static holds followed by a looooooooooooong negative really helped.

wrkoutfrq
01-11-2012, 04:05 PM
1/11/12

Training

C&J Focus

Power Snatch + Squat Snatch from blocks
5x111 (was much tougher than expected)

Clean and Jerk Doubles
5x155 (easy...didn't miss a single one)

Snatch balance (didn't go well...)
3x95*3 (couldn't get my hands in the right position so it hurt my wrist)

Front Squats
3x221*3 (triple PR!!!)

set one:
-12JqmntHRc

edit: mirin that gigantic squat booty? ;)

3 rounds of:
Squat Jumps BW+Bar*10
Split Squat Jumps BW*10
Explosive Stepups BW*10
Bar touches BW*10 (trying to build my jerk explosiveness)

Cardio
AM HIIT: Elliptical

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
fantastic workout today, felt really strong... the snatch work was MUCH harder than i expected because the bar position started at the knees. it really made me use my hip drive to get the weight up. that front squat PR was COMPLETELY unexpected. i got to my previous weight i'd used and it felt light, i mean the bar bounced off my shoulders light at the top, so i thought why not, lets add 10kg to the bar. sure enough three sets went up without a failure. damn close on the last rep, but never broke form or anything. on another note, i went to GNC to snag some creatine mono and ended up coming out with a sample of 1MR and Oxy Elite. wont be using the Oxy Elite because it has 1,3-D in it, but the 1MR i've been very interested to try, so i think i'll give it a go tomorrow morning. Just for the little extra push on my pull accessory day. some possible BIG news coming tomorrow evening (depending on how the conversation goes) but i'll be sure to keep things up to date here. i'll also give my impressions on the 1MR as well, so stay tuned!

p.s. the 1MR will be the first pre-workout i've ever tried, so i'm completely unbiased


That's what I hate most about DB presses and why I stick mostly to machines man. I move the weight, but getting them in place nearly rips my shoulders apart. My bench shot up when I started doing HEAVY static holds, paused reps and deep stretching. No idea why, but the static holds followed by a looooooooooooong negative really helped.

yeah my plan is to try some static holds and dead weight work to see if i can help the explosiveness out of the hole. one issue i have is the shoulder problems from swimming, so it makes it uncomfortable to go too heavy actually touching my chest on BB, which is what i'd ideally like to use to build that. we'll see though, i'm also toying with some alternate styles of DB benching to see if they help. thanks for dropping in man, good to still have ya around!

jpfaherty
01-11-2012, 05:25 PM
1MR i've been very interested to try, so i think i'll give it a go tomorrow morning. Just for the little extra push on my pull accessory day. some possible BIG news coming tomorrow evening (depending on how the conversation goes) but i'll be sure to keep things up to date here. i'll also give my impressions on the 1MR as well, so stay tuned!

p.s. the 1MR will be the first pre-workout i've ever tried, so i'm completely unbiased





I really like 1MR. I thought it worked very well when I tried it. I'm a scivation guy though so I stick to Novem, but 1 MR was legit in my opinion.

Also, in for tomorrows NEWS! Hope it works out for ya.

wrkoutfrq
01-12-2012, 05:02 PM
1/12/12

Pull Accessory

Pullups
5xBW+3 chains*5 (PR)

Supported Row
3p+30*8
3p+35*6
3p+40*6 (all PR)

Yates Row
3x205*10

Cambered Bar Curl (X/1/2/2)
45/s*5 (PR)
2x40/s*6 (pretty easy)

Hammer Curls (X/1/2/2)
2x55's*6 (form died on the last few)
50's*6

One Arm HS Preacher Curl (tempo: 2/2/2/2)
3x30*10

Donkey Calf Raise
3xStack+55*8

Cardio
none (was supposed to be tho)

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
fantastic workout today, felt very strong on all lifts. did it have to do with the 1MR? I don't think so, at least not completely. as far as my impressions of the 1MR, they are as follows

Mixability: 8/10
*was ok, i mixed as directed in 8oz cold water, mixed relatively well but had some grit in the bottom that wouldn't go in

Flavor (pink lemonade): 8/10
*pretty good, although from the initial smell i was expecting it to be sweeter. it was actually pretty bitter, especially mixed as directed. maybe would have been better if with more water

Performance: 7/10
*not bad, but not great either. initially i didn't notice any difference than if i had drank a cup of coffee, but the supply of energy lasted until about 45min after i was finished lifting (was a 1.5hr lifting session). no shakies or any of the jitters associated with too many stims, so that was a plus

Pump: 9/10
*my pumps are usually pretty good, and they were actually a little better this morning

Recovery: 8/10
*there wasn't an immediate crash like one would expect from a stim based pre-w/o, but i did feel very drained and got the shakies after it completely wore off. and that was after my post-w/o meal, which was 65g carbs. took a cup of coffee on top of it to get me moving again.

Overall: 8/10
*solid product, maybe worth the money, but i'd like to get my hands on some other products (especially Novem) to compare and contrast.

moving on, no big news yet (:angry:). i have to wait til the beginning of February to get the final word. things are looking VERY promising though. i'll just leave it at that for now :D. i was supposed to hit some cardio today, but after i left work i came back, had my conference call, ate, and then have been in the lab on my feet ever since. i still have lots more food to get down, and i'm pretty tired, so i'm putting my cardio off til tomorrow morning. no biggie. tomorrow i have work, then 2 doctor appts. back to back before hand, and then am gonna hit a snatch focus workout, so gonna be a long day. can't wait! lol


I really like 1MR. I thought it worked very well when I tried it. I'm a scivation guy though so I stick to Novem, but 1 MR was legit in my opinion.

Also, in for tomorrows NEWS! Hope it works out for ya.

see above ;)

wrkoutfrq
01-13-2012, 06:05 PM
1/13/12

Training

Snatch Focus

Snatch Doubles
133 (missed second... wasn't completely warmed up)
4x121

Clean Pull + Hang Squat Clean + Jerk (2+1+1)
5x177 (shoo... bad things, see notes lol)

Jerks
3x155*3 (was easy)

Squats
3x243*3 (cut them short see notes)

Clean style Deadlifts
2x275*3 all easy... surprisingly

3 rounds of:
Weighted Situps (glute ham machine) BW+30lbs*12
Weighted Reverse Crunches BW+20lbs*12
Side Bends BW+60*12

(was supposed to do plyo work, but wasn't happenin...)

Cardio
AM LISS: Elliptical

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
all i can say is shoo to this workout. wasn't bad, but there were several things working against me. first and foremost it's def. deload time... by the time i got to squats my legs were hurting in numerous diff. places. just wasn't good, so i decided to pull some since i haven't in a while, and it was relatively easy. for the same reason as cutting squats short i skipped plyos. second, i hadn't eaten in 4hours, which for me is quite a while to have not eaten. i also had very little caffeine before the workout. all of these led to some serious dragging quickly. not to mention the gym is in an old warehouse, and with it being in the upper 20's while i was lifting, it was cold. anyway, enough ranting. met with the endo and we're gonna run bloodwork next friday just to see, but he doesn't think my E2 is elevated. i described some of my symptoms and he said that it wasn't that consistent with elevated E2, but we'd check anyway just to be safe. other than that not much to note, gonna hit up Olympus tomorrow morning for some conditioning with some friends. can't wait!

wrkoutfrq
01-16-2012, 03:22 PM
1/16/12

Training

Deload

Snatch Focus

Snatch
10x111

bilcwVhCPgY

Power Clean + Squat Clean + Jerk
5x143

Jerks
5x143*3 (put some PVC pipe b/w my feet to keep my base when landing)

Squats
5x199*3

Xec41tV0IJk

3 rounds of:
3' box jumps (full extension at top) *10
Deficit Jumps *10
Flat Foot Jumps (grab bar at top) *10
Explosive Step - ups *10/leg

Cardio
AM LISS: Elliptical

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
TBH not a whole lot to report about the workout. i was full of energy so it was hard to curtail myself to deload weights, but i think it was worth it. despite scraping my shin during the snatches, no aches or pains to report, which is a change from the past few workouts. no count day was great yesterday, although i had WAY too much sodium, i went to bed and got up this morning incredibly water bloated. it went away eventually, but it wasn't pleasant lol. tomorrow is a rise and shiner workout, 430am push deload! this one's gonna be the hardest to truly deload, because i want so bad to break through that 100lb barrier on DB press. i know though that i need to work on strength from the bottom of the movement if thats gonna happen though, so deload and then back to the grind with that focus in mind. til tomorrow!

oh btw, tomorrow i'm meeting up with my uncle who's in town for a meeting, so dinner will be happening. food pron? i think so :D

wrkoutfrq
01-17-2012, 06:53 PM
1/17/12

Deload
Push Accessory

BB Bench (touching chest at bottom*)
5x155*5

Incline DB Press
2x60*10,8
55*10 (backed off for good measure)

BW Dips
3*10

DB Fly
2x35*10 (just a light finisher to round things off)

DB Lateral Raise (loose form)
3x35*10

Standing DB Press (threw this in for no reason other than i'd never done them before)
3x35*8 (light)

Skull Crushers (slow and concentrated)
3x80*5 (fixed cambered bar)

Cambered Bar Cable Pressdown
3x65*10 (deep stretch, squeeze)

One Arm DB Overhead Extension
3x20*10

Reverse Grip Cable Pressdown
3x42.5*10 (super strict, squeeze)

Cardio
nope

Diet (C/P/F)
not sure...

Notes
*i used to stop a couple inches from my chest to avoid irritating my shoulder, but i need to start getting used to going full ROM and just build the shoulder strength to deal with it

awesome workout, again not a lot to note. i'm already sore from it, which means i was about right on time for the deload lol. went to dinner with my uncle who is in town for business, it was nice. didn't get to snag a pic, but it wasn't that exciting anyway. other than that things were pretty standard. tomorrow is some nice HIIT cardio and a clean and jerk focus day. it's also my first class of the semester (holidays pushing back my class a week FTW), so it's gonna be a long day for sure. til then!

wrkoutfrq
01-18-2012, 05:50 PM
1/18/12

Training

C&J Focus

Snatch Pull + Power Snatch + Squat Snatch
5x100

Clean and Jerk singles
10x160 (easy...didn't miss a single one)

Jerks
3x143*3

Front Squats
3x177*3 (super light)

3 rounds of:
Weighted Situps BW+30*12
Weighted Crunches BW+30*12
Reverse Crunches BW+40*10
Floor Wipers Holding BB BW*10

Cardio
AM HIIT: Elliptical

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
shoo god what a long day... the morning started off crappy with my idiot roommate having a domestic disturbance with a girl he was trying to get in the sack and draggin me into it. it's a long story, but one thing everyone around me must know is that i'm very antisocial with people i dont like, and I really need a good bit of me time in the morning or else it is BAD... well they caught me about 2 min after waking up, before i even got my coffee. so yeah, RAGE. i told the bitch to go the fuc home and i told my roommate that it would be wise not to talk to me unless spoken to. then cardio was SUPER hard, i think someone has tried to work on the elliptical i usually use and the resistance was way higher than before. oh well. great workout, lifts felt really solid, didn't miss a single lift. tomorrow is gonna be a better day, i'm gonna make sure of it. pull accessory work in the AM, then work and lab the whole rest of the day!

wrkoutfrq
01-19-2012, 06:10 PM
1/19/12

Deload

Pull Accessory

Pullups
5xBW+1 chain*5

HS Overhand Seated Row
3x2pps*8

Neutral Grip Pullup (externally rotated arms at bottom to ensure full extension)
3xBW*8 (could have done more, but had a great pump going already)

Supported DB Row (similar to the vid of Berto, but on a bench made for it)
3x60's*10 (too light, but GREAT squeeze in the lats)

Supported Bent Over Lat Raise
3x35*10

Face Pulls
2x72.5*10

BB Semi-Cheat Curls (think Max-OT style optimized form, a la Jim Cordova lol)
3x85*5

Rope Hammer Curls (SUPER strict form)
2x50*10
42.5*10 (50 was feelin a little heavy for a deload lol)
50's*6

Incline DB Curls Kai Greene style
3x15's*10 (def could not have gone heavier for a deload... was tough)

Cardio
PM LISS: Elliptical

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
what a long day... things started out good with a nice workout but were just incredibly stressful from then on out, and it only got worse. so bad that i couldn't function anymore. i was like a zombie during cardio. i'm having to put a lot of pressure on myself to be successful at a number of things this semester, and none of them are easy, even when alone. i have to have my thesis written, approved in the Bio Dept., defended, and on file with the Graduate School by March 23. considering the machines i need to collect the second HALF of my data still aren't working, i'd say i'm a little pressed. i'm so stressed other aspects of my life are being affected. i'm not sleeping as well, i'm mentally fatigued a lot of the time, and even my workouts are getting tougher. i need to take a break, but i don't have the time to do so. feelsbadman... blood test first thing in the morning, then work til 11, gym, then lab til i fall asleep (srs). til later!

wrkoutfrq
01-20-2012, 05:26 PM
1/20/12

Training

Deload

Snatch Focus

Snatch
10x121 (was a little heavy lol...)

2 Squat Cleans + Jerk
5x155

BTN Jerks
5x133*3 (light, focus on exploding)

Squats
5x199*3

2 rounds of:
2' box jumps (full extension at top) BW+50lb vest*8
Squat Jumps *10
Explosive Step - ups (2' box) *8/leg

Cardio
none

Diet (C/P/F)
2524.15 kcal
306.25/189.6/59.75

Notes
today was a little better than yesterday, prolly cuz i was too busy to hit the lab in the end. not a whole lot to report, but a good workout. cut the circuit stuff short to keep from frying the legs lol. on a side note, lookie at what i got in the mail :D

http://i1136.photobucket.com/albums/n482/wcutrumpat/1327109035.jpg

watching now... probably a mistake because no gym time til Monday (:eek:)

Bnizzle163
01-20-2012, 05:54 PM
lol at watching unleashed with taking the weekend off from lifting. I bet you're doing push ups right now :p

wrkoutfrq
01-20-2012, 07:17 PM
lol at watching unleashed with taking the weekend off from lifting. I bet you're doing push ups right now :p

this is actually his second vid, Reloaded. i pre-ordered, and can honestly say not a single regret. it was GREAT

wrkoutfrq
01-22-2012, 06:15 PM
Quick Update

Was an off day for me yesterday and today. Yesterday did some AWESOME HIIT cardio, thanks to Dr. Layne Norton for the motivation! Did some lab work with the newly fixed machine this weekend and things are looking up. It worked perfectly, so thats a very small weight off my shoulders.

On a training note, I'm gonna change things up a little bit in terms of what i do each lifting session. it's hard to explain, but i'll be trying out a new program, hopefully i'll see some results.

I have been toying with the thought of finally upping cals. i've been waiting for things to stagnate following starting TRT, and it looks like they finally have. i've weighed in around 163.5 for the past 3 weeks. the problem is i'm really nowhere close to lean enough for my taste to start bumping cals. i'm thinkin of popping in some progress pics (with good lighting lol), but i would love anyone who's following along to interject their opinion on upping cals. i do need to start upping my metabolism, but then again i can't handle any fat gain. thoughts anyone?

Bnizzle163
01-22-2012, 06:19 PM
I think a bump would be a good idea. 2500 cals is pretty low for a guy your size. Drop some progress pics. I'm sure you're a lot leaner than you think dude :)

wrkoutfrq
01-24-2012, 11:38 AM
1/23/12

Training
Accumulation week

Clean and Jerk Focus

Snatch Pull + Power Snatch + Squat snatch from blocks
5x111

Cleans and Jerk doubles
155
4x165

Jerk Singles
Built up to training weight
2x199
209 (PR, but a press out)

RDL's
3x175*3

Squats 80%
3x199*3

2 rounds of:
2' box jumps (as strong as possible) BW+50lb vest*5
Seated Box Jumps BW+50lb vest*5 *10 (hammies and glutes were fried at the end)

Seated Good Mornings
111*5
121*5
133*5

Cardio
AM LISS: Elliptical

1/24/12

Training
Push Accessory
Accumulation Week

BB Bench (touching chest at bottom)
5x165*5

Incline DB Press
3x65*10

Dips
2xBW+chain*10

DB Fly
2x40*10

DB Lateral Raise (loose form)
3x40*10

One Arm Machine Lat Raise
3x50*10 (light)

Skull Crushers (slow and concentrated)
3x90*5 (fixed cambered bar)

Cambered Bar Cable Pressdown
3x72.5*10 (deep stretch, squeeze)

One Arm DB Overhead Extension
25*10
2x22.5*10 (25's got heavy)

Reverse Grip Cable Pressdown
47.5*10 (easy)
2x50*10

Cardio
nope

Diet (C/P/F)
2617.3 kcal
328.75/194.4/58.3

Notes
trying to get some work done right now, but i thought i'd throw this up for now. Monday workout = garbage, just wasn't feeling it, form was off and i lacked focus. probably because i was running on almost no sleep, unsure as to why none was gotten. today's workout was bomb though. cals jumped ~100, all from carbs. gonna see what happens here, but so far today i've been much hungrier than normal, so i dunno what that means lol. weigh in is Friday morning before my next TRT injection, so i'm interested to see what happens. got some progress pics, very humbling i must say lol. the lighting is honest though, they'll be up later when i get the chance to upload them

wrkoutfrq
01-25-2012, 07:20 PM
1/24/12

Training
Accumulation week

Snatch Focus

Snatch Doubles
5x121 (all super easy)

HIgh Hang Clean Doubles
4x155 (easy again... noticing a trend here...)

Snatch Pulls
3x199*3 (really focused on perfect form)

Strict Overhead Press
3x133*3

Front Squats 90%
3x199*3

3 rounds of:
Weighted Situps BW+30*12
Weighted Crunches BW+30*12
Reverse Crunch BW+40*12

Cardio
AM HIIT: Elliptical

Diet (C/P/F)
2617.3 kcal
328.75/194.4/58.3

Notes
i'm awful freaking tired, beyond busy at the moment, lucky to have planned time to train. all i can say about today's workout is I wish it weren't a 90% accumulation week... i felt spot on, despite being ridiculously sore from Monday's lift. I'll update in full later, but for now, here's the nudz i promised... be gentle lol

http://i1136.photobucket.com/albums/n482/wcutrumpat/posingtotal1-23.png

edit: sorry for the small image, when i try to resize them it ruins the quality

wrkoutfrq
01-26-2012, 12:35 PM
1/19/12

Training
Accumulation week

Pull Accessory

Pullups
5xBW+2 chains*5

Supported DB Row (similar to the vid of Berto, but on a bench made for it)
3x70's*10

Neutral Grip Pullup (externally rotated arms at bottom to ensure full extension)
3xBW*10 (still light)

HS Overhand Seated Row
3x2pps+10*10

Supported Bent Over Lat Raise
3x40's*10

Face Pulls
2x80*10

BB Semi-Cheat Curls (think Max-OT style optimized form, a la Jim Cordova lol)
3x95*5

Rope Hammer Curls (SUPER strict form)
3x50*10

Incline DB Curls Kai Greene style
3x20's*10

Face Curls
3x35*10

Cardio
PM LISS: Elliptical

Diet (C/P/F)
2617.3 kcal
328.75/194.4/58.3

Notes
another long day... really draggin bad. workout this morning was good, no complaints. got it done, went to work til 11, then hit some cardio, and now the rest of the evening is more lab work and eating. i think there is a v-log in the near future, probably saturday, so i'll save anything else to rant about for later. tomorrow is clean and jerk day, i'm super excited

jpfaherty
01-26-2012, 12:45 PM
Pics look good man! Thick.

I hear ya on the long days, ugh.

In for vlog :D

ch3v3ll3
01-26-2012, 10:43 PM
Quads and back look really good man.

wrkoutfrq
01-27-2012, 05:46 PM
1/27/12

Training
Accumulation week

Clean and Jerk Focus

High Hang Snatch
5x111 (easy)

Cleans and Jerk doubles
5x155

Clean Pulls
3x221*3

Jerk Doubles
3x133 (all super easy, just to affirm form)

Squats 90%
5x228*3

3 rounds of:
3' box jumps (as strong as possible) BW+50lb vest*5 (holy fuuuuu.....)
Seated Box Jumps BW+50lb vest*5
Depth Jumps BW*5 (working on SPEED)

Cardio
nope

Diet (C/P/F)
2617.3 kcal
328.75/194.4/58.3

Notes
v-log tomorrow, but i'll talk a little here. bumped calories by 100 this week, woke up this morning at 161.4, so ~1.5lb drop... profit? yeah i think so lol. not sure how that happens, but i guess i cant complain. workout was bomb, all the weights were pretty easy save for squats and plyos... those were kill after everything else lol. more in the v-log tomorrow ;)


Pics look good man! Thick.

I hear ya on the long days, ugh.

In for vlog :D


Quads and back look really good man.

thanks guys, feels good to have some positive feedback. i feel like my back and legs have improved the most, which is def to be expected given the Oly split. my shoulders are better too, you just can't tell because i was rushed for time in those pics, so angle = honest, but not optimal lol

wrkoutfrq
01-29-2012, 04:43 PM
Apologies...

i know i said i'd have a v-log for you guys this weekend, but TBH now is the time that things get really serious with my thesis... i have a week to get data collected and a draft out to my committee and i cant get the last aspect of the method right to finally collect data,so yea. i'll be recording a v-log tomorrow morning at around 330am before i hit cardio and then go into the lab before class, so i'll touch more on it then

Bnizzle163
01-29-2012, 05:05 PM
What did I tell ya? Up calories a bit = lose weight. You know what this is telling me? You need to keep fueling the fire. Slowly add in cals DAILY until weight loss stops. Take advantage of this. Reading through your log, I get the feeling that your metabolism needs it. You always seem to be tired and run down. I honestly think adding cals will really help you.

Looking good in the pics btw. Too bad they're so small :p

wrkoutfrq
01-29-2012, 05:47 PM
yeah i was actually planning to bump another 100cals this week, lol... can't go wrong with eating more!

Bnizzle163
01-29-2012, 05:55 PM
yeah i was actually planning to bump another 100cals this week, lol... can't go wrong with eating more!True that, sir. True that.

wrkoutfrq
01-30-2012, 03:22 AM
As promised ;)

Hhagv-UhGkk

you may have to turn the volume up because i was trying not to wake the roomies. if i missed anything sorry, lol

ch3v3ll3
01-30-2012, 06:59 AM
Pat, are you cutting?

wrkoutfrq
01-30-2012, 09:04 AM
lol nope, weight loss just kind of happened... i'd been gaining on 2500ish cals a day for a while, and when that stopped i bumped cals by 100, which caused a loss in weight. so yeah, cals going up more this week.

Bnizzle163
01-30-2012, 09:52 AM
I definitely agree that micronutrients matter, but if you're already hitting your micros (which you can easily do not eating completely bro :p) then why not? Unless you completely love bro foods. If so, I feel sorry for ya brah lol. Kidding (kind of) haha

wrkoutfrq
01-30-2012, 10:08 AM
I definitely agree that micronutrients matter, but if you're already hitting your micros (which you can easily do not eating completely bro :p) then why not? Unless you completely love bro foods. If so, I feel sorry for ya brah lol. Kidding (kind of) haha

oddly enough i really enjoy bro foods... don't get me wrong i'll demolish some pop tarts or something non-bro occasionally, but for the most part i feel better when i eat bro. prolly has something to do with the fact that i was prey to the clean vs. dirty foods prior to discovering this site. because i was always eating so "clean", my body doesn't react to non-bro foods very well. i get bad indigestion and heartburn, sometimes with reflux. i'd choose lean steak and a baked sweet potato over alfredo pasta any day.

wrkoutfrq
01-30-2012, 06:01 PM
1/30/12

Training

Snatch Focus

Snatch Singles
111, 2*121, 133,143, 2*155 miss (very close), 155 (PR!!!), 160 miss (close again!)

2 x Clean Pull + Hang Clean from box (bar at knees)
3x177 (easy)
2x187 (not as easy lol)

Snatch Pulls
3x199*3

Split Jerks from boxes
3x177*3 (form got better as i went lol)

Back Squats 80%
5x204*3 (super easy)

3 sets each of:
Squat Jumps 111*5 (all out as high as could jump)
Long Jumps for max distance*5
GLute Ham Raise (back completely flat) BW*4

Cardio
AM HIIT: Elliptical

Diet (C/P/F)
2697.6 kcal
352.75/191.6/57.8


Notes
long day but DAMN was it a good workout. i am a little disappointed by missing so many lifts, but i hit the PR i was looking for easy after i focused a little better. unfortunately got the misses on vid but not the PR. i was a little short on calories for today, but it's all good, right at 2700 is fine with me. i feel like a bloated cow i wont lie, lol. something about the carb bloat just doesn't agree with me. too much fiber ;)

other than that not much else to note, tomorrow is push accessory day, gonna pound a bench PR like it's nothing, then work and lab time til i pass out lol

wrkoutfrq
01-31-2012, 05:22 PM
1/31/12

Training
Push Accessory

BB Bench (touching chest at bottom)
3x185*4 (ROM PR)
2x175*5

Incline DB Press
70*9,8
65*8 (fried by this point)

Dips
2xBW+3 chain*10,8

DB Fly
2x45*10

DB Lateral Raise (loose form)
3x45*10

One Arm Machine Lat Raise
3x60*10

Skull Crushers (slow and concentrated)
3x100*5 (fixed cambered bar) (PR)

Cambered Bar Cable Pressdown
3x72.5*10 (deep stretch, squeeze)

One Arm DB Overhead Extension
2x22.5*10

Reverse Grip Cable Pressdown
2x55*10

Cardio
nope

Diet (C/P/F)
2697.6 kcal
352.75/191.6/57.8

Notes
today was not a good day, despite the good workout. lets just say all the time and effort i put into my lab this weekend was a total waste... tried running my samples this afternoon and they were not good. so yeah, def. very down about that. gotta be up hella early so i can make new samples, then cardio and class by 8, so yeah... data has to be collected by Monday in order to make my deadline for thesis submission... wish me luck

ch3v3ll3
01-31-2012, 06:34 PM
Do you not usually touch on bb bench?

wrkoutfrq
01-31-2012, 06:41 PM
Do you not usually touch on bb bench?

no, i swam competitively in high school and it's left me with lingering shoulder issues, so i got used to doing it stopping about 2in above my chest to avoid irritating it. i've just now gotten the stability around it to go full ROM. and even now it sometimes pops out of socket for no reason

wrkoutfrq
02-02-2012, 01:56 AM
2/1/12

Training

Clean and Jerk Focus

Snatch Pull + 2 Squat Snatches from Box
5x111 (vid later)

Cleans and Jerk
133
155
177
187
199 (previous PR)
2*204 miss (so close!)
204 (PR!!, vid later)
2x133*2 just for kicks/form

Clean Pulls
3x221*3

Front Squats
3x221*3

3 rounds of:
Med Ball Overhead Situps (off of glute ham machine) *10
Knee Raises Hanging from Rings (much harder than bar) *10
70lb Kettlebell Side Bends *10/side

Cardio
AM HIIT: Elliptical

Diet (C/P/F)
2697.6 kcal
352.75/191.6/57.8

Notes
very bad day yesterday despite an awesome workout... will update again later after hitting pull accessory...

wrkoutfrq
02-02-2012, 08:49 PM
2/2/12

Training

Pull Accessory

Pullups
BW+BIG chain*3 (not quite ready yet...)
4xBW+3 chains*5

HS Overhand Seated Row
3x2pps+30*10

Neutral Grip Pullup (externally rotated arms at bottom to ensure full extension)
2xBW*12

Supported DB Row (similar to the vid of Berto, but on a bench made for it)
2x75's*10

Supported Bent Over Lat Raise
3x45's*10

Face Pulls
2x80*10

BB Semi-Cheat Curls (think Max-OT style optimized form, a la Jim Cordova lol)
3x105*5

Rope Hammer Curls (SUPER strict form)
3x50*10

Incline DB Curls Kai Greene style*
2x20's*10

Face Curls*
2x35*10

* - less than 60s rest between sets

Cardio
PM LISS: Elliptical

Diet (C/P/F)
2697.6 kcal
352.75/191.6/57.8

Notes
SUPER long day, but a great one... i'm incredibly tired, so i'm gonna keep it brief, but cliffs for today are:

-got up at 3 and had an awesome workout, great pump
-good study session ran for class
-GOT 1/3 OF MY DATA COLLECTED!!! the method finally worked, so i plunged through my control dose

off to eat a snack and then bed time, cuz i'm TIRED...

Bnizzle163
02-02-2012, 09:07 PM
How are you feeling with the extra cals, Patrick? More energy in the gym??

wrkoutfrq
02-03-2012, 03:58 AM
How are you feeling with the extra cals, Patrick? More energy in the gym??

yes and no... i can tell my energy SHOULD be better, and when things go right it is, but my stress levels are so high right now that it's affecting a lot of things. i don't get more than 5 hours of sleep a night, and that sleep is restless, often with me waking up from dreams of the lab. my recovery is down because of it as well. before my thesis work went level 3 boss mode i was great, even on lower cals, but now i'm always sore. once i finish data collection things will fall into place rather fast, and things should get better

Bnizzle163
02-03-2012, 08:28 AM
yes and no... i can tell my energy SHOULD be better, and when things go right it is, but my stress levels are so high right now that it's affecting a lot of things. i don't get more than 5 hours of sleep a night, and that sleep is restless, often with me waking up from dreams of the lab. my recovery is down because of it as well. before my thesis work went level 3 boss mode i was great, even on lower cals, but now i'm always sore. once i finish data collection things will fall into place rather fast, and things should get betterHave you considered lowering volume and/or frequency? From what I gather, it seems like you work out 6 days a week, sometimes 7? is that correct? Extra stress + not enough sleep + too much volume = more stress, less sleep, less recovery, no energy. Trust me, I've been there. feelsbadman

wrkoutfrq
02-04-2012, 04:10 PM
2/3/12

Training

Snatch Focus

Snatch doubles rubbish
133 - couldn't get form right, so missed a lot of easy lifts...

9FX_wBCJ8aw

2 High hang clean + 2 jerk
5x155 (easy)

h-7kXDItaSs

Push press light push
2x155*3
133*3

Back Squats
3x253*3 (PR)
253*2
243*3

Romanian dead lifts
3x275*3

3 sets each of:
Squat Jumps 111*5 (all out as high as could jump)
Long Jumps for max distance*5

Cardio
None

Diet (C/P/F)
2697.6 kcal
352.75/191.6/57.8


Notes
Waiting in v-log to load, on my phone right now in lab. V-log will explain a lot lol. Cliffs:

Weight yesterday=164
Will hold for stabilization at these cals
Thesis data collection being finished now

More later

Edit:
NkM8XfJtAXs

wrkoutfrq
02-06-2012, 05:21 PM
2/6/12

Training

Clean and Jerk Focus

3 High Hang Squat Snatches
5x111

Cleans and Jerk Doubles
5x177

Split Jerk Complex: 3 BTN and 3 Normal from Box
3x133 (shoulders were BURNING!)

Back Squats
3x199*5

Clean Pulls
3x221*5

3 rounds of:
Seated Box Jumps BW+50lb vest*5
Band Resisted Flat Foot Jumps 2 Green Bands*5
Seated Good Mornings 133*5

Cardio
AM LISS: Elliptical

Diet (C/P/F)
2697.6 kcal
352.75/191.6/57.8

Notes
WOW what a long day... just gonna say something very loud right now...

I FINISHED MY THESIS RESEARCH!!!!!!!!!!!!!!!!!!!

Haha there i said it. I finished my data collection Saturday, and Sunday spend the day playing basketball and analyzing the data. Now all i have to do is write about it in my actual thesis and shoot it to my advisor. he went and bought us a bottle of scotch and cigars to celebrate, so we're gonna shoot some guns, drink and be merry around a bonfire this weekend. my goal is to get him my thesis by the end of the week so all i have left to do is make revisions and defend before my birthday. CANT WAIT! anyway, today's workout was great, got some vids i'll put up later. tomorrow morning at 430am plan to hit some PR's on push accessory!

edit:

snatch stuff
3vFS_wtOIR0

clean and jerk doubles
ne5BPesEUf4

wrkoutfrq
02-07-2012, 06:13 PM
2/7/12

Training
Push Accessory

BB Bench (touching chest at bottom)
2x185*5 (rep PR)
185*4
2x175*5

*running late at this point, rest reduced to no more than 75sec/set

Incline DB Press
2x70*8
65*8 (fried by this point)

Dips
2xBW+2 chain*10

DB Fly
2x45*10

DB Lateral Raise (loose form, although tighter than last week)
3x45*10

One Arm Machine Lat Raise
3x60*10

Skull Crushers (slow and concentrated)
3x100*6 (PR)

V-Bar Cable Pressdown (no stoppers on vbar = SRS MTM connection)
3x72.5*10 (deep stretch, squeeze)

One Arm DB Overhead Extension
2x22.5*10

Reverse Grip Cable Pressdown
2x55*10

Cardio
nope

Diet (C/P/F)
2697.6 kcal
352.75/191.6/57.8

Notes
shooo what a long day... i'm right in the middle of a web conference for my job, and i'm pretty bored with it lol... workout this morning was GREAT despite feeling tired and running late. i was tired enough to convince myself to attempt a nap after work (around lunch) but unfortunately i've never been one to sleep in the middle of the day. so i laid there for about 30min or so, got up, ate, and then went to the library to write on my thesis... 4hours later i was fried and hungry, so i've been eating and checking mail/working on various things for the rest of the day. i woke up this morning quite flat, so i'll be interested to see what my weight is this Fri. tomorrow is snatch day, time to hit a new PR!

Bnizzle163
02-07-2012, 08:47 PM
Waking up flat, needing a nap in the middle of the day... your body is saying "Give me more CARBZZZ!!!!" :p

Seriously though, good work on the bench PR, dude!

wrkoutfrq
02-08-2012, 04:45 PM
2/8/12

Training

Snatch Focus

Snatch Singles
don't even phucking know how many sets i did... hella bad session (prolly worst ever...)

2 x Clean from box + 2 Split Jerk
5x155 (light)

Snatch Pulls
3x199*3 (pulled like i was attempting a snatch)

Front Squats
3x199*5 (super pump in quads)

BTN Hybrid Press from rest (halfway between snatch grip and jerk grip)
3x111*3 (failure on 4th rep every set lol)

3 sets each of:
Ball Overhead Situps (GH machine) BW+20lb ball*10 (BRUTAL)
Knees to Elbows on rings BW*10 (callin on a crossfit move, was actually really nice)

Cardio
AM HIIT: Elliptical

Diet (C/P/F)
2697.6 kcal
352.75/191.6/57.8


Notes
i honestly can't say anything good about today... workout was complete garbage, i must have done 30 singles attempts, and barely made 5 of 133, a weight that i usually can double. tired all day, lack of sleep. i gotta get up extra early tomorrow too, so likely to be another LONG day. gotta stay positive though, even through the shame and disappointment this day has brought. i will be finishing writing my thesis tomorrow (i hope) so that will be a HUGE weight off my shoulders.


Waking up flat, needing a nap in the middle of the day... your body is saying "Give me more CARBZZZ!!!!" :p

Seriously though, good work on the bench PR, dude!

honestly man i think it's more from stress and lack of sleep than anything... i'm barely getting 5.5 restless hours of sleep a night, mostly because of how active i'm forcing my brain to be in order to get things done to my standards in time. thanks for the props on the bench PR, like most guys here my chest is my weakpoint, followed closely by arms, so every improvement i make is a plus. i just am ready to get some real sleep, which might be able to happen after my thesis is done

wrkoutfrq
02-09-2012, 06:59 PM
2/9/12

Training

Pull Accessory

Pullups
3xBW+4 chains*5 (PR)
2xBW+4 chains*4.5

HS Overhand Seated Row
3x2pps+35*10 (form PR)

Neutral Grip Pullup (externally rotated arms at bottom to ensure full extension)
2xBW*12

Supported DB Row (similar to the vid of Berto, but on a bench made for it)
2x75's*10

Supported Bent Over Lat Raise
3x45's*10

Face Pulls
2x87.5*10

BB Semi-Cheat Curls (think Max-OT style optimized form, a la Jim Cordova lol)
3x105*5

Rope Hammer Curls (SUPER strict form)
3x50*10

Incline DB Curls Kai Greene style
2x20's*10

Face Curls
2x35*12

60s rest between sets for ALL

Cardio
PM LISS: Elliptical

Diet (C/P/F)
2697.6 kcal
352.75/191.6/57.8

Notes
AWESOME workout this morning, have spent the rest of the day writing my thesis... it's finally done i think. 45 pages long, ready to be torn apart by my advisor. i was a little rushed this morning so all the sets had less rest than usual, so i bet i could have moved some more weight on some of the exercises, but it's all good. tomorrow was supposed to be a C&J max day, but TBH i'm hesitant because of how yesterday went. i think i'll do a submax heavy workout and max out next week. tomorrow is a dose day as well as weigh in, so update should be interesting

wrkoutfrq
02-10-2012, 06:31 PM
2/10/12

Training

Clean and Jerk Focus

2 Chinese Snatch pull + 2 Snatch
5x111

Cleans and Jerk Doubles - see note below
5x177

Split Jerk Triples
5x133

Clean Pulls
3x275*3

Back Squats
4x255*3 (PR!) (vid later)
245*3

3 rounds of:
Seated Box Jumps BW+50lb vest*5 (vid later)
Band Resisted Flat Foot Jumps 2 Green Bands*5
- SS -
Depth Jumps 20in -> 24in *5
Glute Ham Raises BW*10

Cardio
None

Diet (C/P/F)
2697.6 kcal
352.75/191.6/57.8

Notes
what a fantastic day... i completely finished writing my thesis, and gave it to my advisor who was extremely impressed with my turnaround time on data collection and writing. then this workout came around and i was in a great mood, plus FULL of energy. it was smart not to max out on C&J because i've changed lead legs on my jerk. i've been doing them left leg forward, thinking that was my better leg, but then i did them with my right leg forward today, and OMG what a difference. the speed and stability difference is incredible. i'll try to get a good vid monday to compare. now that my thesis is finished i don't know what to do lol. i feel like i should be going to the lab, or writing or something, but all i have to do is sit and read or play guitar and eat lol.

on a side note, TRT this morning was awkward because my retarded roommate (one that i REALLY don't like) walked out and i was right in the middle of my injection, so i had to keep him from freaking lol. great thing to deal with at 530am. i had gotten a full night of good sleep though, so its all good. weighed in at 163.2 this morning, a drop of ~.7lbs, so i think a modest increase of 50cals will happen next week. i hesitate to do so because with the lack of lab work comes a lack in NEAT. we'll see. tomorrow is some bomb cardio, followed by lots of guns, good scotch, cigars, and venison chili with my advisor. truly a privilege to work with him, he's become a great friend. look forward to some pics of the event!

Bnizzle163
02-11-2012, 06:39 AM
weighed in at 163.2 this morning, a drop of ~.7lbs, so i think a modest increase of 50cals will happen next week. i hesitate to do so because with the lack of lab work comes a lack in NEAT. we'll see. Dude you are LOSING weight. A 50 cal increase will do very little. It won't even come close to getting you to maintenance if you are already losing weight on your current macros. I would be adding 50 calories a day until weight loss stopped. That way you can find maintenance and you wouldn't be in a complete deficit the whole time :p. Worst case scenario = you find maintenance and maybe, just MAYBE the scale will move up a bit due to water/glycogen retention. In the long run, bringing those cals up will only benefit you. So, don't hesitate, just do it!! :D

wrkoutfrq
02-11-2012, 09:52 AM
Dude you are LOSING weight. A 50 cal increase will do very little. It won't even come close to getting you to maintenance if you are already losing weight on your current macros. I would be adding 50 calories a day until weight loss stopped. That way you can find maintenance and you wouldn't be in a complete deficit the whole time :p. Worst case scenario = you find maintenance and maybe, just MAYBE the scale will move up a bit due to water/glycogen retention. In the long run, bringing those cals up will only benefit you. So, don't hesitate, just do it!! :D

you're right man, and i know that's prolly whats best, but TBH i really don't wanna move beyond the BF% i am now... i know that sounds like i'm being obsessive, but i'm thinking more in terms of having to diet later. the more BF i put on the harder i'm gonna have to diet later to get into reasonable shape. i also dont weigh myself daily, just for sanity sake, so i don't know how things change daily. i'll think on it, and i really appreciate the input man. there's a few people on here whose opinion i value the most and you're one of them, so i don't want you to think i'm ignoring your advice

wrkoutfrq
02-11-2012, 12:17 PM
2/11/12

Training

Some etc.

Seated Calf RAises
3x3p*6

BTB Forearm BB Curls
3x115*6

Reverse BB Wrist Curls on Preacher
2x55*10 (contract every rep and hold at top)

Cardio
8 rounds for time of:
3 Power Cleans at #135
5 Box Jump Burpees
7 Knees to Bar

Final Time: 13:46

5min jog cooldown
10min Elliptical LISS for recovery

Diet (C/P/F)
dunno... no count day today and tomorrow

Notes
wanted to post this cardio session cuz it was bomb, stole it from the local crossfit gym, except they took rests between rounds and only did bar facing burpees (where you hop over the bar) :D

i wasn't planning on training at all, but looking over teh past weeks workouts i realized i hadn't done calves. so while i was doing a few brief sets for them i realized i've been neglecting something that was always a strong point for me: forearms. so i tossed a couple sets in for them as well lol... this training on a Saturday thing is not gonna be a habit, since i will have the time to stick both of those groups in my normal workouts again. i also wanted to toss up the vids i promised yesterday before i go play MAN for a while at the advisor's house lol.

here's one set of the squat PR, and actually they looked better after this one
Gp4nOUZMwfs

and here's a set of the seated box jumps... i feel so much faster than it looks on camera lol
WQ1S0fQlLGI

wrkoutfrq
02-11-2012, 07:55 PM
Quick Update:

Had a FANTASTIC afternoon takin some down time with my advisor, shot all kinds of great guns, had 4 shots of scotch, a beer, and some killer chili, and then enjoyed a bonfire with a cigar... it was F-ING COLD but i didn't care, i really needed this. some pics from it:

my advisor started off breaking in a new Mosin-Nagant my advisor's son bought... shooting apples at 10 yards with a high caliber rifle was very interesting lol
http://i1136.photobucket.com/albums/n482/wcutrumpat/1329018371.jpg

Ruger .22 pistol
http://i1136.photobucket.com/albums/n482/wcutrumpat/1329018397.jpg

38 special snubnose... a great little pistol, lots of fun
http://i1136.photobucket.com/albums/n482/wcutrumpat/1329018432.jpg

my advisor (right) loading an SKS (lots of fun) and another professor with his new mini-14. we wasted a lot of ammo with those two lol
http://i1136.photobucket.com/albums/n482/wcutrumpat/1329018414.jpg

ran outta daylight, so we went back, had a drink, and then dug into this:
http://i1136.photobucket.com/albums/n482/wcutrumpat/1329018448.jpg
AWESOME turkey/venison chili, super lean, actually quite low calorie

closed out the night with a couple more glasses of scotch, a cigar, and a fire, despite it being ~20F outside...
http://i1136.photobucket.com/albums/n482/wcutrumpat/1329018463.jpg

i'm sure i'm way over calories for the day, but honestly i could not care less... deliriously happy tonight. only thing that would make it better would be to come home to a cute girl ;)

ch3v3ll3
02-11-2012, 08:35 PM
Fark I want a handgun for a CCW sooooo bad.

Good squat PR man. Form looked pretty good IMO. True Olympic squat.

wrkoutfrq
02-13-2012, 04:13 PM
2/13/12

Training

Snatch Focus

Snatch doubles
3x121 all pretty easy (even missed a couple behind me, indicating i was overpulling lol)
2x133 (form still iffy, but getting better)

3 x Hang Squat Clean (from knee)
5x155 (light, focus on dropping quick)

Split Jerks (working on consistent form, not from blocks so having to recover made it hard)
3x133*5

RDL's
3x243*6 (no prob...)

Back Squats 80%
3x199*5 (super easy...)

3 sets each of:
Hurdle Hops (flat footed) *5
Weighted Split Jumps (basically jumping lunges) BW+45*5

Cardio
AM HIIT: Elliptical

Diet (C/P/F)
2749.8 kcal
363.25/191.9/58.8

Notes
alrighty so a good workout, just been a long day, and the workout took forever because i was helping motivate a buddy of mine who was trying to max his competition lifts. he ended up with a total of 225kg (105 snatch, 120 C&J)... not huge by competitive standards, but compared to the other people who do Oly lifting at the crossfit gym (and actually are decent) thats huge. the crazy part is he attempted both at least 20 times each before he made it, all because his form was not consistent. insanity to say the least. i've decided to follow the guidance of Billy and add 10g carbs a day until my weight starts moving. i'm gonna try to stay as lean as possible while doing so, as i've got a trip to visit family at the beach scheduled for Easter, and i'd like to be presentable lol. i also want to grow as much before then as possible, because my family hasn't seen me since i've started to really improve. so yeah, i may need an aggressive mini cut before hand, but for now bring on the food! lol. just for record keeping, my weight this morning was 163.4, a little high, but i was def. holding some water from last night. also i think there's a HOT girl in my class hitting on me, not too good at picking up on it, but she's hell bent and determined to get me to go lift with her, and we flirted some today in class. we'll see what happens. i'll be moving to OK state (email today pretty much guaranteed it) so it wouldn't be fair to start anything serious right now. wouldn't mind a little side fun tho ;)

got some vids that may go up later, depends on how fast i can get them uploaded to youtube and if i deem them worthy


Fark I want a handgun for a CCW sooooo bad.

Good squat PR man. Form looked pretty good IMO. True Olympic squat.

OMG me too.... i didn't want a pistol until i went and shot some! the .38 was my fave, even though the only other options were the reuger .22 and a kel tech 9mm (self defense pistol, small enough for a pocket). i'm really thinking about getting something like a colt 1911 or something similar to trick out and shoot for fun. i also decided i need a good deer hunting rifle, so anyone has any suggestions (cost effective that is) speak up for sure!

edit: thanks for the props on the squat too lol... i was actually really proud of it, because that actually fully breaks the 1.5x BW for reps barrier (1.5x = ~246)

AustrianOakJr
02-13-2012, 04:38 PM
Last set of pics are great.....looks like my idea of a good time. Guns, smoking around a bonfire and liquor! Ha ha!

Looking good in here.....keep that stress lower! Im learning now that as I lower the workout volume, my body is responding much better. We want to kill ourselves all the time, but thats not the best way to go about improving physique.

wrkoutfrq
02-13-2012, 05:34 PM
Last set of pics are great.....looks like my idea of a good time. Guns, smoking around a bonfire and liquor! Ha ha!

Looking good in here.....keep that stress lower! Im learning now that as I lower the workout volume, my body is responding much better. We want to kill ourselves all the time, but thats not the best way to go about improving physique.

absolutely one of the best times i've had in quite a while. i'm a very complex person, but at the core i'll always be a good ole' boy

my stress level has actually dropped precipitously, WAY lower than it was before. the weight of my thesis being lifted was just huge. and i got an email today from the PhD professor i'll be working with saying that he was really pushing for me to get an assistantship at OK State so i won't owe money while i go there, which is another huge plus, since technically i'd never actually received any legit confirmation about being invited to attend there. really gets me, i can't lie. a lot of work has gone into all of this, and it's all coming back and paying off now. as i mentioned i'm a very complex guy, and i def. teared up on the way home from my advisor's house because of how blessed and fortunate i feel to be who i am, and that is a direct result of everyone who supports me, including everyone here who visits my log and gives encouragement. i'm very strong willed, but without everyone around me for support i wouldn't be where i am

wrkoutfrq
02-14-2012, 02:24 PM
2/14/12

Training
Push Accessory

BB Bench (touching chest at bottom)
2x185*5 (felt shaky as fuuu on 4-5, so i thought i'd go up and hit triples....)
195*3
195*2 (got pinned on 3rd, FML)
2x185*3

*running late at this point, rest reduced to no more than 75sec/set

Incline DB Press
2x70*10,8
65*8

Decline DB Press
2x65's*8 (irritated my rotator cuffs on a bad bail yesterday with snatch)

DB Fly
2x45*10

DB Lateral Raise (forms getting tighter)
3x45*10

Machine Lat Raise (running way behind, so no unilateral)
3x60*10

Skull Crushers (slow and concentrated)
3x100*6 (easy...)

V-Bar Cable Pressdown (no stoppers on vbar = SRS MTM connection)
3x72.5*10 (deep stretch, squeeze)

One Arm DB Overhead Extension
2x22.5*10

Reverse Grip Cable Pressdown
2x57.5*10

Cardio
nope

Diet (C/P/F)
2800.4 kcal
375.25/192.1/59


Notes
wow what a day... so quick story, yesterday i noticed that a REALLY cute girl in my Tox class was being a little flirty, so i of course i laid the flirtation right back. she was trying to get me to come spot for her at the gym, and of course it had to be the day which i was doing Oly workouts, which get me kicked out of the campus gym (FML), so we set up a workout date of sorts (wasn't sure if this was just to spot, or was leading to something else... yes i'm pretty dense like that). when i get back to my apt from the gym i saw some pics that she had uploaded to the school's weightlifting club page on FB (i'm one of the founding members), so i decided to post up some vids from the workout. i then get a message teasing me about what i'd missed, and it was on from there. to summarize the rest, i got her number and we did some heavy flirting by text, leading to a meetup again today, and we ended up hanging and just talking for ~1.5hrs. was a blast. let's just say she's VERY interested, and i'm def. pursuing lol. no date set yet, but i've got some ideas, so yeah. that made my day after such a bollocks workout this morning. joints were sore from the bad bail, and just wasn't feeling flat bench, which tells me it's time to do an exercise switch. i think i'm gonna move to an incline movement and leave flat for some higher reps to get that different stimulation. i love incline so it should be fun. tomorrow i've got some cardio (gotta keep these abs to keep the girl impressed ;) ) and then seeing her in class, followed by a clean and jerk PR attempt day. CANT WAIT!!!

jpfaherty
02-14-2012, 04:53 PM
Don't fall in love before you leave brah! Long distance FTL! In the mean time have some fun :D

wrkoutfrq
02-14-2012, 05:37 PM
Don't fall in love before you leave brah! Long distance FTL! In the mean time have some fun :D

haha i'm very hesitant to actually start anything, but this girl is a real sweetheart, so if things do start to get a little more serious we'll have to have a sit down chat. until then, i'll make it known what the plans are and she can decide to have some fun or not lol

wrkoutfrq
02-15-2012, 03:51 PM
2/15/12

Training

Clean and Jerk Focus

3 Hang Snatch pull + Hang Snatch + Snatch w/ pause
5x111 (vid later)

Cleans and Jerk singles
177, 187, 199, 209 (PR), 221 miss (missed clean), 221 miss (missed jerk, clean was solid PR)
4x177 light

Front Squats
231*2.25 (got pinned on 3rd, PR)
2x226*3 (PR)

Clean Pulls
3x243*5 (so fatigued i failed on last rep lol)

Shoulder Press
3x133*3

GHR situps
3xBW+25lb med ball*10 (same situps as last week lol, really like them)

Weighted Leg Raise
2xBW+20*10 (floor leg raise, was to failure)

Kettlebell Crunches
2xBW+30*12

Side Bends
2xBW+2pood kettlebell*10


Cardio
5 rounds for time of:
400m run
10 burpees
10 DB snatch (5 per arm)

15min recovery on elliptical

Diet (C/P/F)
2852.4 kcal
384.75/195.6/59


Notes
shoo what a long day! not over yet, awesome cardio this morning, felt really energized afterwords. workout today was AWESOME too, i'm so wiped it's nutz! felt super energetic before hand, so i was ready to go by the time i got there. i'm headed to the girl's apt to hang and watch a movie, so i'll keep this brief, but yesterday's AM weight was 163.2, and this morning was 162.8 (WTF), so cal have been upped again lol. i dunno how my eating is gonna go tonight, but odds are it's gonna be IF style for my last two meals, so unless my weight is low tomorrow i'll prolly leave the cals alone so that it's an actual legit weigh in and not skewed by late night eats. i'll upload the vids later tonight when i get back. til then!

Bnizzle163
02-15-2012, 06:25 PM
weight going down? up them cals! :D

I've been looking at your journal and it seems like you lift every day?? Am I right or just missing something? lol

wrkoutfrq
02-16-2012, 03:09 AM
weight going down? up them cals! :D

I've been looking at your journal and it seems like you lift every day?? Am I right or just missing something? lol

haha it seems like it but it's really only 5 days a week, with 4 cardio sessions. two LISS (no more than 350cals burned by machine count) and two higher intensity. the way i schedule it makes it look like more than it is, since i do one of my higher intensity cardio sessions on one off day from lifting.

wrkoutfrq
02-16-2012, 04:04 PM
2/16/12

Training
Workout with the girl
Pull Accessory

Pullups (~1min rest, phucking SUCKED)
4xBW+45*5, 4.5, 4.5, 4
BW*6 (pause at top and 3s negative)

HS Overhand Seated Row
2pps+35*10 (super easy...)
3pps*10 (form PR i was content to stay here, but she said add 10 to each side, FML)
3pps+10/s*10 (PR i don't even... fuuuu)

Neutral Grip Lat Pulldown (no pullup bar free)
2x200*10

BB Row
2x185*10 (back = FRIED)

Fixed Cambered Bar Curls
50*50 (yes you read that correctly... her idea, and if phucking BLEW DONKEY NUTS)
30*50 (glutton for punishment... zomg)

Rope Hammer Curls (SUPER strict form)
3x42.5*10 (can't even do a full curl because of the pump)

Incline DB Curls Kai Greene style
2x20's*10

One Arm Preacher Curls
2x20*12 (DEAD by this point)

Bent over Lateral Raise
3x50's*10 (called it here...)

Cardio
PM LISS: Elliptical

Diet (C/P/F)
2852.4 kcal
384.75/195.6/59

Notes
so you can probably figure out what happened here... this is the first time in 7 years i've had a workout partner, so the fact that it's a girl i'm talking to flipped that show off switch lol... i got humbled by super high reps. i was perfectly content to do some heavy curls, but she convinced me to do that behemoth of a set. it was nuts how pumped my arms were. i've never done any exercise (other than abs) for more than 20 reps so i'm gonna hurt tomorrow. i know i promised vids last night, but i didn't get back until 1am, and was gonna get up for cardio. i got up, i ate, i fell asleep, and was almost late for work lol. so i did cardio after work. goin to her place to study for class tonight, hopefully we can behave ourselves to actually do so. luckily no work tomorrow. end of high school grading period FTW, so i'll get some sleep.

oh, missed some cals last night (maybe 50) and woke up at 161.8... WTF, a full pound drop!? seriously!? i dunno whats the deal, but i even looked leaner this morning. so yea, i'll have to up cals again, haha. i was gonna do it today, but my schedule has been screwy, so i'll be bumping to 2900 tomorrow. it's been forever since i've eaten this much food and maintained, let alone lost. crazy. anywho, i have some time before i head to her place, so i'll try to get those vids up ASAP...

wrkoutfrq
02-17-2012, 02:58 PM
2/17/12

Training

Snatch Focus

Snatch Doubles
3x121 (super easy...)
2x133 miss (got one of the two, i was overpulling, AGAIN FUUUU)

Clean Pull + 2 Cleans + Jerk
5x177

Snatch Pulls
3x199*5

Squats
255*2.25 (just not feeling it...)
2x231*5

Jerk From Blocks
3x155*3 (light, but i was hella tired, so it felt heavy)

3 rounds of:
flat footed hurdle jumps*5
Jumping Split Squats BW+45*5 each leg

Cardio
none

Diet (C/P/F)
2852.4 kcal
384.75/195.6/59

Notes
holy crap am i tired lol... and sore as a mutha fuka. my bi's feel like someone has them clamped with pliers and is trying to yank them off the bone. today's lift was less than spectacular as well... i knew from the beginning what things were gonna be like, since i was headed in earlier than normal. this afternoon was filled with helping people review for an upcoming test (i'm apparently the Tox guru, so i get the burden of helping ppl), so i had to get up and go earlier. i was at the chica's apt til 2 this morning, which honestly is no biggie cuz i didn't have to work, so i slept in a little. i think i'm gonna call an audible and go with LISS tomorrow so i can have a little better recovery. it's an off day from everything else (including the chic, she's going caving). weight this morning was 163.2, which i honestly expected a little more settling out. i miscalculated my cals yesterday, so they were closer to 2875, but i'm not worried. i was gonna up them again today, but TBH i'm just not feeling like eating a sh!tload of food today. i'm gonna have to start buying more calorie dense foods so that i'm not having to stuff myself to get in cals. i enjoy what i eat, but the volume makes me bloat because i gotta eat so much of it to make cals. so yeah, i'm gonna try my best to shovel down the 2850 i hit yesterday, then Monday bump to 2900. i think thats all for now, i'm chillin til the girl gets out the lab and then she want's to study more (we'll see how well that goes ;) ). i swear the vids will go up soon enough, haha

Bnizzle163
02-17-2012, 03:01 PM
Upping the cals and weight is coming off? What is this? Magic? Perhaps ;)

jpfaherty
02-17-2012, 05:03 PM
Upping the cals and weight is coming off? What is this? Magic? Perhaps ;)

Is Patrick a wizard?

wrkoutfrq
02-17-2012, 06:51 PM
Upping the cals and weight is coming off? What is this? Magic? Perhaps ;)


Is Patrick a wizard?

wow i had no idea! he must not even lift.... wait wut?

wrkoutfrq
02-20-2012, 05:26 PM
2/20/12

Training

Clean and Jerk Focus

Snatch pull + Hang Snatch + Snatch
2x121
3x133

Cleans and Jerk doubles
5x177 (going up next week)

Jerks
5x155*3 (light, more for form)

Deadlifts (conventional)
4x287*5

Squats
5x226*3

Squat Jumps
5xBW+45*5

Cardio
AM LISS: Elliptical

Diet (C/P/F)
2889.8 kcal
404.75/187.2/58

Notes
been a meh sort of day... i'm having difficulties with the girl because she can see herself becoming attached, and with me leaving is very hesitant to start anything... really sucks because she really is something special. i don't think she quite gets that i'm def. not like most guys. i'm in it for the long haul, so if things do work out i'm not above driving a LOT to make it work. but anyway, not gonna dwell on it right now, we'll see how things go. her friend really wanted to learn how to do the Oly lifts so she came to the gym and i taught her how to snatch and clean and jerk between my work sets. thats kind of how i really got the confirmation about how the chica felt. cals went up today, as my weight was 162.4 this morning. i expect things to start climbing any time now, but then again, i'm not gonna count my chickens before they hatch

Bnizzle163
02-20-2012, 05:42 PM
It kind of sucks that you're on the fence about the girl... myself, I can't do long distance relationships. It was tough enough when Sarah was in Belize for a couple weeks lol. I guess I get too attached :D.

Keep bringing those calories up dude! Proud of ya.

wrkoutfrq
02-20-2012, 05:53 PM
It kind of sucks that you're on the fence about the girl... myself, I can't do long distance relationships. It was tough enough when Sarah was in Belize for a couple weeks lol. I guess I get too attached :D.

Keep bringing those calories up dude! Proud of ya.

i really do understand man, because i get VERY attached as well, so much so that even after a few weeks/months it hurts when things don't work out. what makes this situation worse is she is literally my ideal girl... i kid you not, she's an athletic, sweet, fun scientist who's gorgeous. literally my ideal catch, and i just happen to meet her 3 months before i'm supposed to leave. strong WTF... makes me angry at the world, i can't lie

LoganCL
02-21-2012, 12:58 AM
Pics on page 22 look GREAT. Happy to see your progress man. Very happy for you.

And your wizardry?! Bowing down to you. Keeps me MOTIVATED.

wrkoutfrq
02-21-2012, 02:55 PM
2/21/12

Training
Push Accessory

Incline DB Press
80's*5 (super easy...)
4x85's*5,4,4,4 (spot on last set, but PR)

BB Pause Bench (1sec pause on chest)
3x135*10,10,8 (wow this sucked big time)

Cable Crossovers
2x30*10

Paused Dips (pause at bottom for full stretch
2xBW*12 (surprisingly hard)

DB Lateral Raise (STRICT form)
3x30's*10

Wide Grip Upright Row (fixed bar...)
2x80*10

Rope Pressdown (X/2/2/1 tempo)
3x70*5 (holy sh!t the pump)

BB Overhead Extension (wasn't a fan of these... maybe cambered bar would be better)
3x50*10

One Arm DB Skull Crusher
2x20*10

One Arm Reverse Grip Cable Pressdown (X/2/3/1 tempo)
2x15*10

Seated Calf Raise
3x115*5 (super slow reps with pause at bottom, <60s rest b/w sets)

Leg Pres Calf RAise
2x4pps*8 (same dynamic as seated)

Cardio
nope

Diet (C/P/F)
Should be around 2950, havin to eyeball macros for a meal, but i should be close

Notes
another meh day... not in a good mood at all. despite that had a great workout. i wish this emo side of me would go away. i was perfectly content to coast til the end of the semester and go to my PhD school in peace, but now things are turned upside down with the girl tossed in. i know i've only known her a short time, but this one is different as i've said before. anyway, this is a phucking workout log, not a sobfest for my problems. i think my arms are finally improving, my tri's were lookin SWOLE after the cable pressdowns. i was stretching the sleeves of my shirt. weight this morning was 160.2 (WTF...), though i'm positive that was partially from dehydration (out til 145am again, guess why lol). i'll be eyeballing part of my macros tonight cuz someone is cooking chili for my colleagues and i, but i should be relatively close to my target of 2950. i never thought i'd be eating this much and hovering/dropping weight. it's nuts! i'm starting to understand why some guys hate bulking macros, i'm full all the time because of the foods i eat. i'm thinking of goin semi paleo (zomg no!), just to see if i would feel better eating more fruits and veggies than grains. i eat both already, but i think i may try switching up most of my non pre/post workout carbs to something of the likes just to see how things change


Pics on page 22 look GREAT. Happy to see your progress man. Very happy for you.

And your wizardry?! Bowing down to you. Keeps me MOTIVATED.

thanks for stopping by man, really feels great to get the support. i'm just trying to make my way to your cutting cals :eek: lol

wrkoutfrq
02-22-2012, 03:17 PM
2/22/12

Training

Snatch Focus
*see notes...

Snatch Doubles
121
4x133 (missed first, made second every set... BOOO)

Power Clean + 2 Squat Cleans + Jerk
5x155

Chinese style Snatch Pulls
5x170*3

Front Squats
3x221*3

3 rounds of:
Strict Glute Ham Raises BW+10kg*10
GHD Situps w/ 20lb med ball *12 (brutal)
Hanging Leg Raise (SUPER STRICT) BW*10
Side Bends BW+75lb*12

Cardio
PM HIIT: Elliptical (after class)

Diet (C/P/F)
2941.3 kcal
417.25/188.7/57.5


Notes
oh man today has been a SHEIT day... haha. not for any specific reasons other than i'm worn the hell out. i was at the girls place doing some last min studying, but we ended up just cuddling and falling asleep around midnight, so i went ahead and left. got up at 430 to do cardio (like a dunce), ate, and after the 4th time falling asleep onto my comp i went back to bed til class time. today was supposed to be a max snatch day, but today is also Ash Wednesday, and i'm catholic. for lent i've given up all caffeinated beverages, as well as any type of coffee or tea. so yea, no caffeine + already tired = no way in HELL i was gonna max snatch, so i tried to work on form, which i guess helped some, but i dunno. i can't seem to be consistent with my snatch, hence why i always made the second snatch. anyway, weather is still gross so i'm still not in the best of moods, so i'm gonna hop off and chill for a bit. me and the chica are going to church together tonight, so i wanna look pretty lol

edit: just a side note, still hella sore from push accessory, so no shoulder work that was supposed to be done today

wrkoutfrq
02-23-2012, 03:12 PM
2/23/12

Training

Pull Accessory

Rack Rows
2x225*5 (light)
3x245*5 (PR)

Wide Grip Lat Pulldown (2/2/2/2 tempo)
3x170*10

One Arm HS Row (neutral grip, X/1/2/2)
2x3pps*3

Reverse Grip Lat Pulldown
2x160*10

Face Pulls
3x87.5*10

Seated Bent Over Lat Raise (palms back)
2*50's*10

STRICT Alt. DB Curl (1/2/2/2)
3x45's*5

Straight Bar Cable Curl
3x57.5*10

Face Curls
2x45*10

FDB Curls
2x20*10

Cardio
PM LISS: Elliptical

Diet (C/P/F)
2941.3 kcal
417.25/188.7/57.5

Notes
so damn tired again today, like a dunce i got up hella early and hit the gym before work (430). was a good workout despite how tired i am. got some great news today, i've officially been admitted to the PhD program in Zoology at OK State, and am being offered a GTA position all for the fall. whether or not things will be starting in the summer i don't know, but thats still huge! other than that been a pretty chill day. my stress level is pretty high because of the situation with the girl. i don't know what to do, but i guess i'll just roll with it til something changes. i dunno. i'm gonna be taking tomorrow off and move my Oly workout to saturday because of scheduling conflicts. til then!

edit: weight this morning was 161.0

jpfaherty
02-23-2012, 04:31 PM
Oh boy, girl problems! lol I told you this was going to happen! :D

Good job on the PR and good idea on taking a day off, you sound like you need it!

wrkoutfrq
02-23-2012, 06:40 PM
Oh boy, girl problems! lol I told you this was going to happen! :D

Good job on the PR and good idea on taking a day off, you sound like you need it!

lol yeah, i bring it upon myself...

i may end up lifting tomorrow after all, although i agree i need the day off. i was supposed to go out with the girl tomorrow night, but her friend is feeling needy so we're moving it to Saturday, so that day is now a little full lol. means tomorrow late afternoon i'll prolly hit the oly gym. oh well, life takes precedence to bodybuilding, but that doesn't mean i cant tweak things to make them both fit! lol

wrkoutfrq
02-24-2012, 08:43 PM
2/24/12

Training

Clean and Jerk Focus

2 Power Snatch + Snatch
111
116
3x121

Cleans and Jerk doubles
5x177 (pretty easy, but form took a while to get down...)

Chinese style Clean Pulls
5x243*5

Pseudo Push Press (basically b/w a strict and push press)
3x133*3

Squats
3x231*5

Squat Jumps
5xBW+95*5

Cardio
none

Diet (C/P/F)
not sure

Notes
been a super long day, things were normal but busy up until after my lab meeting at 3. my advisor invited my up to his house to work on my thesis, which i did, but it also ended up with a little food (lent = no meat on fridays), a beer, some scotch, and a good cigar and shooting the sh!t for about 2hrs. i just came back, ate some food that i didn't count, and am gonna head to bed soon. i had a great time out at my advisor's house, but for some reason (prolly cuz of the cigar buzz) i'm feeling a little down, so i'm not gonna ramble tonight. i'll give a better update tomorrow after cardio. i'm supposed to go do something with the girl, but haven't heard from her all night tonight, so i dunno. stay tuned for another episode of "days of our lives: bodybuilding style" lol

wrkoutfrq
02-27-2012, 03:10 PM
2/27/12

Training

Snatch Focus

Snatch Doubles
5x133 (made them ALL... PR)

2 Power Clean + Squat Cleans + Jerk
5x165 (PR)

Jerks to max (didn't count unless it was competition legit)
199 (PR)
204 (PR)
209 (PR)
221x
2x177 doubles (just to get the feel)

Snatch High Pulls
3x155*3

Squats
5x221*3

3 rounds of:
36" Box Jumps *5
Seated Box Jumps 36" *5

Cardio
AM LISS: Elliptical

Diet (C/P/F)
3002.4 kcal
432.75/189.6/57

Notes
wow, so today's workout was AMAZING... my form was spot on for all my lifts, my weights were great, and i felt great. prolly something to do with the gorgeous weather we're having. this weekend was... not good. lol. i don't particularly feel like talking about it, but it was just a big waste of time TBH, so i sat around doing nothing until last night. things with the girl are just an emotional roller coaster. when we're alone she is all over me, but then she'll make comments like i'm nothing to her sometimes, and her plans are all inconsistent. PAIN IN THE ASS... thats why i'm just living for the moment though, taking it day by day. i can't get worked up over something thats not even a guarantee, even though i really like her. anyway, tomorrow i'm gonna try and blast out a bunch more PR's. i didn't weigh myself because weekends are no counts, and quite frankly i end up WAY undereating. my appetite isn't what it used to be, so yeah. lot's of salt in my food too lol, which isn't a norm on the weekdays. i'll see what my weight does tomorrow morning, but this is the first time i've EVER been over 3k cals in a day, aside from maybe before i started counting lol. til later!

wrkoutfrq
02-28-2012, 05:36 PM
2/28/12

Training
Push Accessory

Incline DB Press
3x85's*5 (PR)
85*3,3 (lost balance on kickup on 4th set, wasted a lot of energy

BB Pause Bench (1sec pause on chest)
3x135*10

Cable Crossovers
2x25*10 (really focused on contracting my chest)

Paused Dips (pause at bottom for full stretch)
2xBW*12

DB Lateral Raise (STRICT form)
3x30's*10

Wide Grip Upright Row (fixed bar...)
80*10
90*10

Rope Pressdown (X/2/2/1 tempo)
3x65*5 (diff. cable)

DB Overhead Extension (better than bar...)
3x60*10

One Arm DB Skull Crusher
2x20*10

One Arm Reverse Grip Cable Pressdown (X/2/3/1 tempo)
2x15*10

Donkey Calf Raise
3xWhole Stack+45*7 (failure)

Seated Calf Raise
2x2plates*10 (super slow reps with pause at bottom, <60s rest b/w sets)

Cardio
nope

Diet (C/P/F)
3002.4 kcal
432.75/189.6/57

Notes
i've decided my stress levels are unnecessarily high... not because of anything physical but just because my mental fatigue is high. and because of such my anxiety levels are higher. despite that, workout this morning was AWESOME. i felt super strong on the DB inclines, even without a spotter and it being 430 am with no caffeine. that prolly has something to do with my anxiety levels lol, caffeine withdrawl. anyway, i'm not gonna piss and moan here, as this is a workout journal rather than a counseling center. tomorrow i'm gonna do my damndest to break the 100kg mark on clean and jerk... i missed a 221 jerk monday by literally centimeters, so i think i can get it. gotta get serious!

edit: forgot to mention, weight this morning was 160.4, and i snapped a pic post workout (garbage quality...), no time to do legit posing, but snapped a semi-flexed pic...

http://i1136.photobucket.com/albums/n482/wcutrumpat/1330480018.jpg

Bnizzle163
02-28-2012, 08:32 PM
you are wtf lean :eek:. almost in the 150's too?!?! wow lol

DarrenConroy
02-28-2012, 08:33 PM
Nice work!!!

wrkoutfrq
02-29-2012, 05:37 PM
2/29/12

Training
Rushed workout... Teaching the chica to do the lifts...
Clean and Jerk Focus

Cleans and Jerk singles
177
187
199
204
209
214x
214x
2x199 missed one

Power Snatch + 2 Hang Snatch
5x111

SLDL/RDL Hybrid
3x221*10

Front Squats
231*3
2x236*3 (PR!)

Push Press
2x133*5
133*2 (got distracted...)

Pulls and Squats supersetted with:

Lying Leg Raise
2xBW+20*12

GHD Situps
2xBW+20*12 (easy)

Floor Wipers (for obliques)
BW*12 (wanted another set but was pressed for time)

Cardio
AM HIIT: Stationary Bike (phucking brutal)

Diet (C/P/F)
3002.4 kcal
432.75/189.6/57

Notes
ok, so today's workout really sucked... wanted to hit a new clean and jerk PR, but the chica wanted to go with me and learn the lifts... obvious what happened lol. i was rushed because her friends were hounding her to go to cardio with them (little did i know it wasn't gonna happen), so I was DYING by the time i got to squats, and i was very surprised to see that i hit a PR. it's all good though because it was good time spent together. weight this morning was 161.0 after waking, but after cardio it was 160.6, even with all the food i ate pre-cardio and water i drank, which means i was holding a LOT of water. not surprising, but yeah. i think i'm gonna end up at the chica's apt tonight, so tomorrow morning is prolly gonna be fasted cardio (so i can get sleep lol) and then pull accessory tomorrow afternoon. i'll prolly finish out my obliques and toss in forearms as well so ought to be nice.


you are wtf lean :eek:. almost in the 150's too?!?! wow lol


Nice work!!!

thanks guys! i'm pretty happy with my conditioning thus far, i've been basically recomping thanks to some great advice from a certain pancake wizard i know ;)

still the lighting was very generous, and i was flexing, so it's a little misleading lol.

jpfaherty
02-29-2012, 05:52 PM
Dude, wtf at your pic! Looking effin juicyyyyyyyyyyy! Good stuff.

DarrenConroy
02-29-2012, 08:00 PM
2/29/12

Training
Rushed workout... Teaching the chica to do the lifts...
Clean and Jerk Focus

Cleans and Jerk singles
177
187
199
204
209
214x
214x
2x199 missed one

Power Snatch + 2 Hang Snatch
5x111

SLDL/RDL Hybrid
3x221*10

Front Squats
231*3
2x236*3 (PR!)

Push Press
2x133*5
133*2 (got distracted...)

Pulls and Squats supersetted with:

Lying Leg Raise
2xBW+20*12

GHD Situps
2xBW+20*12 (easy)

Floor Wipers (for obliques)
BW*12 (wanted another set but was pressed for time)

Cardio
AM HIIT: Stationary Bike (phucking brutal)

Diet (C/P/F)
3002.4 kcal
432.75/189.6/57

Notes
ok, so today's workout really sucked... wanted to hit a new clean and jerk PR, but the chica wanted to go with me and learn the lifts... obvious what happened lol. i was rushed because her friends were hounding her to go to cardio with them (little did i know it wasn't gonna happen), so I was DYING by the time i got to squats, and i was very surprised to see that i hit a PR. it's all good though because it was good time spent together. weight this morning was 161.0 after waking, but after cardio it was 160.6, even with all the food i ate pre-cardio and water i drank, which means i was holding a LOT of water. not surprising, but yeah. i think i'm gonna end up at the chica's apt tonight, so tomorrow morning is prolly gonna be fasted cardio (so i can get sleep lol) and then pull accessory tomorrow afternoon. i'll prolly finish out my obliques and toss in forearms as well so ought to be nice.





thanks guys! i'm pretty happy with my conditioning thus far, i've been basically recomping thanks to some great advice from a certain pancake wizard i know ;)

still the lighting was very generous, and i was flexing, so it's a little misleading lol.

If you can look like that in standard gym lighting, you will look 10 times bigger and more ripped under the lights in a bodybuilding competition! The best is yet to come!

LoganCL
03-01-2012, 10:14 AM
W....T....F....! You look so phuarking lean in that pic! Of course that girl be mirin. Damn dude. When will it be my turn to be lean? ;)

brb trying to keep myself from fapping to that pic in front of everyone in class...oooooops too late.

wrkoutfrq
03-02-2012, 06:12 AM
3/2/12

Training

Pull Accessory

Supported rows (body masters, very low angle)
210*3.5 (didn't anticipate the angle...)
200*4.5
3x190*5

Wide Grip Lat Pulldown (2/2/2/2 tempo)
3x180*10

One Arm HS Row (neutral grip, X/1/2/2)
3pps*10
3p+5/s*10

Reverse Grip Lat Pulldown
2x170*10

Face Pulls
3x87.5*10

Seated Bent Over Lat Raise (palms back)
2*50's*10

STRICT Alt. DB Curl (1/2/2/2)
3x45's*5

Straight Bar Cable Curl
3x57.5*10

Straight bar preachers (slow and strict)
2x50*10

Kai curls
2x20*10

Cardio
AM LISS: Elliptical

Diet (C/P/F)
3002.4 kcal
432.75/189.6/57

Notes
On my phone so I'll give a better update later, but just a quick recap, was at the school gym cuz I was out late... Workout was good, more comments later, maybe even a v-log to go with some exercise vids

wrkoutfrq
03-02-2012, 03:15 PM
3/2/12

Training

Snatch Focus

Snatch Singles (see notes)
10*143 (missed 2)

3 Squat Cleans + Jerk
5x155 (tried to focus on not pulling past my bellybutton...)

Clean High Pulls
4x199*3

Jerks (working on speed)
3x155*3 (called it earlier than i wanted, elbows were bothered)

Squats
2x241*5 (PR) tweaked left knee second set
221*5 (backed off for knee)

3x36" Box Jumps *5
2xSeated Box Jumps 36" *5

Cardio
none

Diet (C/P/F)
3002.4 kcal
432.75/189.6/57

Notes
been a hella boring day, weather is nasty so nothing is being done by anyone. workout was great, ripped off the shirt and got down with some snatch singles. i've decided i've been trying to max out too much, so i'm going to do no more than i can consistently handle for at least 80% made. that meant backing off snatch and hitting all of them with good form, which felt amazing. other than that the workout was pretty standard. hit a PR on squats, but i was very surprised to do so. i def need a deload, my body feels like it's been hit by a truck. thats what i get for trying to max so much. so yeah, wasn't feeling the squats, but i'll take the PR. tweaked my left knee a touch on the last couple reps of the second set, not injured, but if i'd have tried for another set it would have been, so i backed off, and i think it was a good decision. anyway, not sure whats going on tonight, but cardio is on the docket for tomorrow morning, then i dunno what else.


Dude, wtf at your pic! Looking effin juicyyyyyyyyyyy! Good stuff.


If you can look like that in standard gym lighting, you will look 10 times bigger and more ripped under the lights in a bodybuilding competition! The best is yet to come!

thanks guys! the sad thing is i look great by myself but when i get put next to someone i look tiny :(


W....T....F....! You look so phuarking lean in that pic! Of course that girl be mirin. Damn dude. When will it be my turn to be lean?

brb trying to keep myself from fapping to that pic in front of everyone in class...oooooops too late.

haha yeah actually she is amazed that i have abs... she's never seen a scientist with a good midsection, so the combo of the two is MAGIC... (shes a biotech grad student) you're well on your way to being lean, just keep working at it!


EDIT: got a little irritated over something stupid with the girl, so i decided i didn't want to sit around the apt all night. my roommate and i went to eat somewhere, which was WAY under cals, had a couple beers and bowled. so macro's are off from whats reported above... had a great time though, so it's all good. plus i managed to calm down and think rationally about the situation, and so it's all good. i'm thinkin a nice long run tomorrow morning is in order again...

wrkoutfrq
03-03-2012, 06:28 AM
Weekend Update

No training on the menu for today, just a nice long run i'll be headed out for in about 20min lol. weight this morning was 160.0, most likely from slight dehydration following the alcohol consumption last night. i only had a couple pints, but thats how it works. no macros for today and tomorrow, i don't usually count on the weekends, so yeah. i'm def. ready for the deload thats coming week after next, my whole body is sore (partially from the bowling though i'm sure lol), so yeah. quick vid of a couple things from the gym recently:

fQIOqdqbJoU

jpfaherty
03-03-2012, 07:35 AM
Less stress about the girl man! You're falling way to hard, way to fast! lol You're gonna be outta there before you know it! Everything will work out how it's suppose to in the end, you know this. You just had so much stress from your school work and now that your done with that you have girl stress! Step back and enjoy things a bit :D (other than lifting!) Going out with your buddy and have a few adult sodas was a good idea! Hope everything works out for ya brah, I'm sure it will :D

wrkoutfrq
03-03-2012, 07:41 AM
Less stress about the girl man! You're falling way to hard, way to fast! lol You're gonna be outta there before you know it! Everything will work out how it's suppose to in the end, you know this. You just had so much stress from your school work and now that your done with that you have girl stress! Step back and enjoy things a bit :D (other than lifting!) Going out with your buddy and have a few adult sodas was a good idea! Hope everything works out for ya brah, I'm sure it will :D

i agree there needs to be less stress about the girl... i think a v-log tonight is in order, just for me to vent lol, so i'll talk about this later. thanks for sticking by man, really means a lot

DarrenConroy
03-03-2012, 02:02 PM
3/2/12

Training

Snatch Focus

Snatch Singles (see notes)
10*143 (missed 2)

3 Squat Cleans + Jerk
5x155 (tried to focus on not pulling past my bellybutton...)

Clean High Pulls
4x199*3

Jerks (working on speed)
3x155*3 (called it earlier than i wanted, elbows were bothered)

Squats
2x241*5 (PR) tweaked left knee second set
221*5 (backed off for knee)

3x36" Box Jumps *5
2xSeated Box Jumps 36" *5

Cardio
none

Diet (C/P/F)
3002.4 kcal
432.75/189.6/57

Notes
been a hella boring day, weather is nasty so nothing is being done by anyone. workout was great, ripped off the shirt and got down with some snatch singles. i've decided i've been trying to max out too much, so i'm going to do no more than i can consistently handle for at least 80% made. that meant backing off snatch and hitting all of them with good form, which felt amazing. other than that the workout was pretty standard. hit a PR on squats, but i was very surprised to do so. i def need a deload, my body feels like it's been hit by a truck. thats what i get for trying to max so much. so yeah, wasn't feeling the squats, but i'll take the PR. tweaked my left knee a touch on the last couple reps of the second set, not injured, but if i'd have tried for another set it would have been, so i backed off, and i think it was a good decision. anyway, not sure whats going on tonight, but cardio is on the docket for tomorrow morning, then i dunno what else.





thanks guys! the sad thing is i look great by myself but when i get put next to someone i look tiny :(



haha yeah actually she is amazed that i have abs... she's never seen a scientist with a good midsection, so the combo of the two is MAGIC... (shes a biotech grad student) you're well on your way to being lean, just keep working at it!


EDIT: got a little irritated over something stupid with the girl, so i decided i didn't want to sit around the apt all night. my roommate and i went to eat somewhere, which was WAY under cals, had a couple beers and bowled. so macro's are off from whats reported above... had a great time though, so it's all good. plus i managed to calm down and think rationally about the situation, and so it's all good. i'm thinkin a nice long run tomorrow morning is in order again...


No worries! It's good that you are critical of yourself, but it's equally important to be confident in yourself. I have competed against guys that were bigger and looked better than me, with that it's only natural to be intimidated. I just convinced myself that these guys would mess up somewhere along the way allowing me to grab the upper hand. Maybe these guys would get tired and run out of gas during prejudging or maybe they look good but don't know how to pose. You can only ensure that your game is air tight! Everyone is beatable no matter how good they look. In my last show I lost in the overall to a middleweight whom was 15 years older than me and I had 20 lbs on him. Just believe in yourself and you will go out there and do just fine!

wrkoutfrq
03-06-2012, 05:09 PM
3/5/12

Training
C&J Focus

Power Snatch + 2 Hang Snatch
5x111 (MAYBE could have done more...)

C&J Doubles
5x187 (PR)

Clean Pull Shrugs
3x243*6

Push Jerks
3x155*5 (hurt a lot lol)

Pause Squats
5*221*3

3 rounds of:
36" Box Jump*5
36" Seated Box Jump*5

Cardio
AM LISS: Elliptical

Diet
3002.4 kcal
432.75/189.6/57

3/6/12

Training
Push Accessory

Incline DB Press
3x85's*5
2x85*4 (overall PR)

BB Pause Bench (1sec pause on chest)
3x135*10

Cable Crossovers
2x25*10 (really focused on contracting my chest)

Paused Dips (pause at bottom for full stretch)
2xBW*12

DB Lateral Raise (STRICT form)
3x30's*10

Wide Grip Upright Row (fixed bar...)
2x100*10

Rope Pressdown (X/2/2/1 tempo)
3x73.5*5

DB Overhead Extension (better than bar...)
3x65*10

One Arm DB Skull Crusher
2x20*10

One Arm Reverse Grip Cable Pressdown (X/2/3/1 tempo)
2x15*10

Cardio
nope

Diet (C/P/F)
3052.9 kcal
436.25/193.1/59.5

Notes
sorry for the lack of updates, this weekend was a freaking emo roller coaster, followed by some not so great moods the past couple days. i wanted to get a v-log recorded by the time i updated but i'll just get it done later and upload it along with some workout vids i've taken. i'll go into detail about everything in it.

weight yesterday morning was 159.4, and after 3k cal it was 158.6 this morning, so bumped the cals again. i looked LEAN this morning too, i was amazed at how much so actually. v-log later, i swear

wrkoutfrq
03-06-2012, 07:29 PM
EDIT

A couple of vids for ya...

Pause squats, 110kg
VGMvJ6HV3vI

V-log....
piVmW32l0TM

wrkoutfrq
03-07-2012, 05:44 PM
3/7/12

Training

Snatch Focus

Snatch Doubles
5x133

Power Clean + 2 Squat Cleans + Jerk
5x165

Snatch Shrug Pulls
3x170*5

Snatch Grip Shoulder Press
3x111*4.5,5,5 (lulz on first set)

Front Squats
3x209*3 (felt HEAVY today...)

Edit:
Glute Ham raises
3xBW+10kg*8

3 rounds of:
Hanging Situps*10 (slow and concentrated, failure reached)
Ring Leg Raises*10 (pause at top, 3 count down)

2 rounds of:
GHD Situps BW+20*10
Floor Wipers*10

Cardio
AM HIIT: Elliptical (sucked BAD this morning)

Diet (C/P/F)
3052.9 kcal
436.25/193.1/59.5

Notes
been a good day... had an awesome couple workouts, got to hang with the girl and get a few things straight, and now i'm just chillin. it's amazing how much good weather affects my mood. me and the chica took a nice long hike together and it was incredible, the weather was gorgeous, so was she, and i just had a great time. mostly just because i was out and about in nature, which is my true element. i love to be out in the woods just playing around, so it was a good day. the lift was great as well, but i tell ya those front squats weren't anywhere close to my PR, but they felt HEAVY. i'm def ready for a deload. can't wait til next week. here's some highlights, didn't include all the lifts, just those i felt looked pretty ;)

edit: weight this morning was 159.2, so i left cals alone to see what happens


jATvLJrW1R0

wrkoutfrq
03-08-2012, 04:05 PM
3/8/12

Training

Pull Accessory

Rack Rows
5x245*5 (failed on very last rep, but PR)

Wide Grip Lat Pulldown (2/2/2/2 tempo)
3x175*10 (diff. brand machine, diff weight)

One Arm HS Row (neutral grip, X/1/2/2)
2x3p+5/s*10

One Arm Lat Pulldown (SUPER stretch, wasn't feelin the reverse grip)
2x60*10

Face Pulls (changed my form to widen my hands at contraction, hit HARD)
3x87.5*10

Seated Bent Over Lat Raise (palms back)
2*55's*10

STRICT Alt. DB Curl (2/2/2/2)
3x45's*6,5,5

Straight Bar Cable Curl
3x57.5*10

Face Curls
2x45*10

Kai curls
2x20*10

Seated Calf Raise
3x135*6 (super slow and full stretch at bottom)

Standing Calf Raise (machine, but no body support so almost like a barbell)
2x235*8 (failure...)

Cardio
AM LISS: Elliptical

Diet (C/P/F)
3052.9 kcal
436.25/193.1/59.5

Notes
great workout today, went to work and it was actually a productive day, so i felt pretty good getting back to the apt. after eating my pre-w/o meal i started to get drowsy though, lol. long periods of time without eating then slamming almost 600 calories is prolly a recipe for a nice little crash lol. i felt a slight twinge in my right lat on the 3rd set of the rows, but i didn't feel it was enough to quit what i was doing. still plowed through the rest of my workout, and it decided to behave eventually lol. i was gonna throw in some forearm work today as well but i wen't sans straps for the whole workout today, just taped my thumbs (they've been ripped to pieces from hook grip and the girlie doesn't like it) and pushed through, so my forearms were wiped. i even managed to bust my thumb open and make it bleed simply from the pressure on the rack rows. so much for the tape ;) tomorrow is a TRT day and then a long day of work, spinal adjustment, and then ruining the adjustment with an Oly workout :D. can't wait!

btw, weight this morning was 159.2 again (if i remember correctly lol), so cal's will stay the same to see how tomorrow goes. i'll make the decision whether or not to up them then, as i'm really happy with the condition i'm in, and don't wanna screw it up (i know sounds like my old habits, but i'm bound to stop this awesome recomp somewhere, and i bet it'll be soon)

jpfaherty
03-08-2012, 04:16 PM
Just caught up, watched the vlog, other vids, etc! All I can say is after all the hard work you've been putting in with school, bodybuilding, the girl, you deserve to have a blast and get hammered on st. pattys! Enjoy it! Any plans for the bday?

wrkoutfrq
03-08-2012, 05:37 PM
Just caught up, watched the vlog, other vids, etc! All I can say is after all the hard work you've been putting in with school, bodybuilding, the girl, you deserve to have a blast and get hammered on st. pattys! Enjoy it! Any plans for the bday?

not as of right now... i fly out for DC at 730 the morning after my bday so i cant do anything that night and function the first day in DC, so i think there may be some small get together the weekend before, the girl and i talked about convincing my advisor to have a bonfire at his house and just a group going out there to have some fun. we'll see though. thanks for sticking around man!

wrkoutfrq
03-09-2012, 06:50 PM
3/9/12

Training
C&J Focus

3 Position Snatch @ 75%
5x116

C&J Doubles @ 75%
5x187 (missed some, def deload time...)

Deadlifts
285*5 (easy)
2x295*5 (meh, moderately difficult)

Split Jerks (really focus on dropping into it FAST)
5x133*3 (really wiped by this point)

Pause Squats
3*221*5,5,4.5 (had to bail on last...)

3x36" Box Jump*5
2x36" Seated Box Jump*5

Cardio
none

Diet (C/P/F)
3052.9 kcal
436.25/193.1/59.5

Notes
meh sort of workout today... pretty sure the squats were a PR, but i cant remember... either way i was pretty happy with that after the deads. i've never pulled that much that easy conventional style, so i'm def. happy about that. i did manage to tweak my right trap, just in time for deload next week. girl's been at home for the past day so i've had a lot of time to myself, which TBH kind of sucks, but now that i have a better understanding on her feelings for me i'm good with it. it's hard to explain, but either way it's whatever. i'm just gonna go with it and let what happens happen. it's times like these i almost wish i was a huge stoner because they have no problem living that way lol. i somehow got roped into running with my advisor in the AM, who just so happens to coach a state contending middle school cross country team. yeah i'm gonna hurt Sunday lol. it's all good though, i'm gonna enjoy it, because i just love being outside in nature and enjoying a good exercise. btw, weight this morning was 159.6, up a touch, so cals will be staying the same for now.

i've really been contemplating why i lift the past week or so because of the lag in exceptional workouts, and instead of making me question further i really have come to appreciate the gym even more. the gym is my sanctuary, my refuge, where i can go and nobody can tell me i can't do something, and nobody can judge me for anything. i can completely shut out the world until nothing exists but me and the iron. the iron that is never more or less than what it is, never changing for what people want it to be, never compromising to encompass someone else's perogatives. that i should be so comfortable in my own self to emulate it...

wrkoutfrq
03-10-2012, 10:19 AM
Weekend Update

quick update for the rest of the weekend... just got back from the run with the advisor, it was surprisingly easy. i've kept a little more cardio than most people would during the offseason to keep my cardiovascular health high (something i'm very adamant about), and it's paid off. we took a nice leisurely 4mi run, nothing too hard. then after i did 150 pushups and a couple hundred reps of abs (just crunches and flutter kicks) so i could enjoy the sunshine, and called it. it's an AMAZING day outside, so i'm gonna go for a nice little hike. prolly gonna look for snakes etc. since thats how i roll :D got some work needs to be done, so i'll prolly get some done tonight later... we'll see, i dunno lol. not feelin very motivated for anything TBH. i'm just gonna go out and chill on my own which should be nice. tomorrow, i may do the same thing lol. we'll see

wrkoutfrq
03-12-2012, 03:27 PM
3/12/12

Training
DELOAD

Snatch Focus

Snatch Doubles
5x121

Hang Clean + Clean + Jerk
5x165

Snatch Shrug Pulls
3x133*5

Split Jerks (catch on shoulders rather than on blocks)
4x133*3 (quit when my collarbone was getting tender lol)

Squats
5x199*3

3xWeighted Jumps BW+111*5 (was surprisingly heavy, barely getting off the ground at the end)
2xBox Jumps onto Jerk Blocks (dunno how high... maybe 42in?)*5

Cardio
AM LISS: Elliptical

Diet (C/P/F)
3052.9 kcal
436.25/193.1/59.5

Notes
been a long, and frankly depressing day lol... nothing happened, actually my weekend was fantastic, but the weather is not exactly the best today and it makes me depressed. workout was good, but it was a deload. leave it to the first deload day to feel FANTASTIC and fast, and hit all my lifts easy. oh well, thats why i'm doing this deload.

the run w/ the advisor wasn't bad at all, actually very enjoyable. went out later that night for some "he man woman hater" time lol... me and my roommate chris are the same way about women, and they really frustrate us, so we got some buddies and hit up 2 for 1's at the local sports bar. it was a blast, but i ended up sleep texting the chica and said some pretty stupid sh!t, but it's all good cuz somehow it worked out great. then sunday i went for a nice leisurely walk before church, then after watched the basketball game and went hikin, caught some snakes, and then spent the rest of the evening hanging with the girl, it was an amazing day. some pics below from the weekend

a good friend of mine who is HILARIOUS sober, and after one woodchuck (srs... and believe it or not he's married lol) it was EPIC!!!
http://i1136.photobucket.com/albums/n482/wcutrumpat/1331590666.jpg

Garter Snake that musked the hell outta me... i had to wash with 3 rounds of bleach to get the smell out before seeing the girl haha
http://i1136.photobucket.com/albums/n482/wcutrumpat/1331590578.jpg

Beautiful King Snake, and me looking like i don't even lift lol
http://i1136.photobucket.com/albums/n482/wcutrumpat/1331590612.jpg

me on the trail, i thought this pic made my back look swole :D
http://i1136.photobucket.com/albums/n482/wcutrumpat/1331590653.jpg

tomorrow i'm goin to hit some push accessory deload, work, and then going out for beers with my advisor to celebrate my birthday and a manuscript of his getting accepted. stay tuned!

wrkoutfrq
03-13-2012, 05:47 PM
3/13/12

Training
DELOAD
Push Accessory


DB Bench Press
5x70's*5

INcline Machine Bench
3x70/side*10

DB Fly
2x40*10

Dips
2xBW*12

DB Lateral Raise (STRICT form)
3x25's*10

Cable Laterals
2x10*10 (slow and concentrated)

Cambered Bar Pressdown (X/2/2/1 tempo)
3x65*5

Skull Crushers
3x70*10

CG Smith Bench
2x135*10

Rope Cable Overhead Extension
2x50*10

Cardio
nope

Diet (C/P/F)
dunno

Notes
been a pretty mixed day, got about 4 hours of restless sleep last night, for no reason... got REALLY irrationally pissed off when i got up, partially at the fact that the girl didnt respond to a text of mine until well after i sent her the original (~8hr return time on a simple question...) and partially a the fact that i got 0 quality sleep. i mean i was LIVID, angriest i've been in a long time, and i can't explain why other than fatigue. i don't know why i couldn't sleep, but it took forever to get to sleep and when i did i woke up every 20min in a sweat. then at about 215 i couldn't get back to sleep, laid there til 10 til 3 and then said PHUCK IT, i'm eating and hitting the gym. good workout, despite the lack of sleep. the rest of the day drug, but i was super productive cleaning and hanging with the girl in the afternoon. just now got back from dinner with a bunch of Bio dept friends to celebrate my birthday/a manuscript being accepted for publication (not mine... yet...) had a couple beers and a salad for dinner, prolly around where my cals should be but i dunno TBH. just enjoyed the time. tomorrow got some Oly deload, and then another birthday dinner lol... FML my liver hates me :D

Bnizzle163
03-13-2012, 08:16 PM
Keep up the good work, dude! Ugh man, I can't stand snakes... I don't know why, they just give me the creeps lol.

You're eating almost as much as me now, bro ;) lol. Awesome!

wrkoutfrq
03-15-2012, 02:25 AM
3/14/12

Training
DELOAD
C&J Focus

Hang Snatch + snatch
5x111

C&J Doubles
5x155

Clean Pull Shrugs
3x187*6

Snatch Grip Press
3x95*5

Front Squats
3*177*3

3 rounds of:
Hanging Crunch*10
Ring Leg Raises*10
Floor Wipers*10
Block Jumps*5
Pullups*10

Cardio
AM HIIT: Elliptical

Diet
dunno, but def over

Notes
quick update, running late this morning... great workout, broke in some new oly shoes, which were def. different. it was my birthday (25yrs old) and had a great day, ended up going out for mexican, and got the works done to me. a free tequila shot, and a face full of whipped cream later, i had a cupcake and we called it a night... ended up being awake long after i should have gone to bed, but it's all good. i'll update more later, but for now here's a vid of the workout highlights

lrz5frBnqks

wrkoutfrq
03-16-2012, 04:55 AM
Update on the Road

Yesterday was a LONG day lol... as i mentioned, went to bed late Wed. night and got up at 4 yesterday to make it to the airport to leave for the conference. got there with plenty of time to spare, flight went smoothly, and we were in Baltimore quickly. We took a shuttle to our hotel, about a 40min ride, and had just enough time to check in, drop our bags at the baggage holding area, and shoot over to the Capitol building where we were scheduled for a tour. we ended up being super early, so we grabbed a quick lunch in the restaurant. the tour was fantastic, but short, so me and a few others headed to teh hotel and changed into some more comforable walking shoes, and then walked to the museum of natural history. spent about an hour there, then walked to Union Station for dinner, and ended up having some really good japanese food for a decent price (a miracle here... banana and a travels size lotion cost me 12 dollars this morning :eek: ). then we came back to the hotel and i went to the fitness center and hit up a back/bi deload workout with some rear delts tossed in. nothing special, but was nice. today we have to go over the the NSF headquarters for a poster presentation for a few hours, but then we are free again, so i dunno whats gonna happen. i'm gonna go for a nice run this morning, even though we'll be walking all day, mostly just to clear my head. the people i'm on the trip with are nice, but they aren't exactly my idea of "fun" people to hang with. so i'm kind of a loner in the group, giving me a lot of time to stew over things (the curse of having a very active mind...) anywho, i'll post up some pic highlights later this evening!

wrkoutfrq
03-20-2012, 03:46 AM
3/19/12

Training
Reloading week

Snatch Focus

Snatch Doubles
5x133

2 Clean from Low Blocks + Jerk
5x165

Clean Shrug Pulls
4x221*3

BTN Split Jerks Recatching on Back (to focus on drive technique)
4x155*3

Squats
3x216*3 (fractional plates FTW, felt super solid)

3xJumps onto Jerk Blocks*5
2xWeighted Jumps BW+95*5 (from blocks, completely deloading the weight between jumps)


Cardio
AM LISS: Elliptical

Diet (C/P/F)
3052.9 kcal
436.25/193.1/59.5

Notes
shoo long weekend, forgot to update yesterday, but i think a v-log is in order anyway, so i'll record one later today and hit on the weekend and this workout as well as today's

wrkoutfrq
03-21-2012, 03:24 PM
3/20/12

Training
Reloading Week 1

Weak Point Focus

DB Bench Press
5x85's*5

HS Iso INcline Bench
3x80/side*10

Pec Deck Fly
2x105*10

Dips
2xBW+1 chain*12

Cambered Bar Pressdown (X/2/2/1 tempo)
3x82.5*5

Skull Crushers
3x80*10

CG Smith Bench
2x145*10

Rope Cable Overhead Extension
2x50*10 (was pretty wiped by this pt.)

Strict Barbell Curl
3x85*6

Pinwheel Curl
3x50's*10

One Arm Preacher (on bench)
2x30*10

Concentration Curl
2x25*10

Cardio
nope

Diet (C/P/F)
3052.9 kcal
436.25/193.1/59.5


3/21/12

Training
Reload Week 1

C&J Focus

2xHang Snatch + snatch
5x111

C&J Doubles
5x177

Deadlifts
3x280*5

Snatch Grip Push Press
3x111*5

Front Squats
3x214*3

3 rounds of:
Block Jumps*5
Medicine ball Self Passes*10
-SS-
Shifting Plyo Pushups*5/side (over a 45lb bumper)
Seated Good Mornings 155

Cardio
AM HIIT: Elliptical

Diet
3052.9 kcal
436.25/193.1/59.5

Notes

my cardio confessionals lol
K9rg91q__BQ

also, today's workout was meh, didn't get much sleep last night and i was kind of in a bad mood. it felt good to get a nice lift in, so it def. helped. still not happy, because of the stress mentioned in the v-log, but it's whatever. i'll talk more next update lol

wrkoutfrq
03-23-2012, 03:22 AM
3/22/12

Training
Reload Week

Back/Shoulders 90%

Weighted Pullup
5xBW+35*5

Cable Low Row (neutral close grip)
3x180*10

One arm HS Iso-Row, Overhand grip
2x3pps*10 (really hit my lats hard)

HS Pullover Machine
2x140*10 (PR, haven't done that much ever lol)

Strict DB Laterals
3x35's*10 (was pretty freaking heavy)

Cable Laterals (slow and steady)
2x15*10

Face pulls
3x92.5*10

Seated Bent Over Laterals
2x50's*10

Seated Calf Raise
3x115*5 (was wearing bad lifting shoes kept slipping so i called it)

Cable Crunch
3x10 (not to fail, but close)

Hanging Leg Raise (Strict, with pause at top)
3xBW*15

Decline Oblique Twists
2xBW+20*15 (full stretch each side, SLOW and HURT lol)

Cardio
AM LISS: Elliptical

Diet
3052.9 kcal
436.25/193.1/59.5

Notes
awesome workout, despite having not eaten for ~2hours before it. had a meeting with my advisor which took all morning, and then stopped to see the chica in the lab. i think i'm making progress with her, although sometimes i wonder lol.... WOMEN! anyway, i was really trying to focus on contracting my lats and getting some good width out of them, so that was the theme behind the workout. i've decided i have what i call "gaspari syndrome", meaning my shoulder girdle is quite narrow, so no matter how much muscle i add i still look small. sucks but that just means i'll have work harder to get as wide as possible. my thesis got HAMMERED by my committee members, which i almost expected, but not quite to this degree. and i have exactly 8 days to get it completely revised and into the department for defense. i had to ask for a 3 week extension, otherwise it would have had to be in today... not good. but i'm pretty motivated to get it done, i was told i needed to get it back to committee in a couple days... I FINISHED IT IN AN AFTERNOON... today (being Fri. 3/23 and not 3/22) i have an Oly workout to get in at some point, but it will be very late this afternoon, the day is filled with snake dissections, toxicology meetings, and hanging with the girlie so i'll get back here later!

wrkoutfrq
03-23-2012, 08:13 PM
3/23/12

Training
Reloading week

Snatch Focus

Snatch Doubles
5x133

2 Hang Clean + Clean
5x165 (meh, not feelin these today...)

Snatch Shrug Pulls
3x165*5

BTN Split Jerks Recatching on Back (to focus on drive technique)
5x155*3

Squats
5x231*3

Jumps onto 36" box+2 45lb bupers (adds ~1ft)
3*5,5,3 (failed, had to drop one plate...)

Weighted Jumps
2xBW+95*5 (pause at bottom)

Glute Ham RAise
2xBW+10kg*8

Cardio
none...

Diet (C/P/F)
dunno... today was a little off, so yea

Notes
long day, i'll be doing a brief v-log tomorrow i think on a walk, so i'll touch on everything then... til tomorrow!

wrkoutfrq
03-25-2012, 05:54 PM
Quick Update

OQiNhPjv6iU

jSJCut4qlmc

wrkoutfrq
03-28-2012, 11:21 AM
3/26/12

Training
C&J Focus

Power Snatch + Hang snatch + snatch
5x111

C&J
6x199 (only really missed 1)
177*2

Snatch Pull Shrugs
3x177*5

Jerks Doubles
Started at 155 and worked to failure at 199

Squats
4*219*3

3 rounds of:
Block Jumps*5
Static BB Jumps (60kg off blocks)*5

Cardio
AM HIIT: Elliptical


3/27/12

Training
Reloading Week 1

Weak Point Focus

DB Bench Press
90*5
95*5,4,3.5
90*4

HS Iso INcline Bench
95/s*8
90/s*9
85/s*10

CAble Fly
2x30/s*10

Dips
2xBW+2 chain*12

Cambered Bar Pressdown (X/2/2/1 tempo)
3x87.5*5

Skull Crushers
3x80*10

CG Smith Bench
155*9
145*9 (super fatigued)

Rope Cable Overhead Extension
2x50*10

Strict Barbell Curl
3x95*6

Pinwheel Curl
3x50's*10

One Arm Preacher (on bench)
2x30*10

Concentration Curl
2x30's*10

Cardio
nope

Notes
been SUPER busy, the past couple day's workouts here... i'll update later after i get done at the gym...

wrkoutfrq
03-28-2012, 06:24 PM
3/28/12

Training

Snatch Focus

Snatch double garbage
3x143 missed 1 of each
stopped counting attempts... threw some 10kg plates across the gym... i was pissed

3 Cleans + Jerk
5x155 (form felt SOLID, despite how sh!t the snatches went)

Clean Shrug Pulls
3x221*5

Strict Shoulder Press (jerk hand width)
5x133*3 (was tough...)

Front Squats
3x209*3 (new shoes = loss in weight... boo)

Jerk Extensions (basically explosive quarter squats mimicking the jerk movement)
3x177*5

Med Ball self passes
3x10

Shifting Plyo pushups over 45lb Bumper (~6in thick)
3x10/side

Seated Good Mornings
3x177*5 (prolly could have gone a little heavier, but i was pretty toast)

Cardio
AM HIIT: Elliptical

Diet (C/P/F)
3052.9 kcal
436.25/193.1/59.5

Notes
phew... ok so the past week has been INSANE in terms of work... nonstop work, lifting, and girl time. i pop in from time to time to keep up with all the awesome people on here, but i gotta tell ya this log is not the priority, so yeah. i really like being able to come here and check progress though. the workouts this week have been meh, wanted those 100 db's BAD yesterday, but didn't happen. didn't even match my PR, but being the first 430am workout in a while i'm not surprised. then today's snatch work was GARBAGE, i was ANGRY. throwing weights is def an advantage of this gym. i was alone, and after my 6th attempt at a 143 double, the spare 10kg plate got tossed about 10yds. yea then i tried dropping back to an easy weight, 133 and couldn't get that either, so i kicked a few things and moved on. up until today my clean form has felt weak and shaky with the new shoes due to higher heel height, but they felt solid as hell for some reason today. i have figured out that the new heel height has affected the weight i can front squat, but i'm not worried. it'll come back. tomorrow is another long day, but i've managed to get a huge chunk of my work done so i should be able to pop back in for an update. til then i'll leave you with one of my favorite quotes:

"Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no help at all." - Dale Carnegie

wrkoutfrq
03-29-2012, 07:15 PM
3/29/12

Training

Back/Shoulders

Weighted Pullup
5xBW+40*5

Cable Low Row (neutral close grip)
3x190*10

One arm HS Iso-Row, Overhand grip
2x3p+10/s*10

HS Pullover Machine
2x160*10

Strict DB Laterals
3x35's*10

Face pulls (tricep station)
3x100*10

Seated Bent Over Laterals
2x50's*10

Seated Calf Raise
3x3p*6

Cable Crunch
3xwhole stack*10

Hanging Leg Raise (Strict, with pause at top)
3xBW*15

Decline Oblique Twists
2xBW+20*15 (so much pain...)

Cardio
AM LISS: Elliptical

Diet
3052.9 kcal
436.25/193.1/59.5

Notes
been a long as PHUCK day, plowed through yet another edit of my thesis... hopefully this may be the last edit, but we'll see. it's 48 pages long BTW, with 86 references. so that should give you an idea of what i go through each edit. another girl issue today, but honestly my thesis was first on my mind, so it's only just now getting to irritate me. maybe i'll go to bed before i have a chance to steam over it lol. schedule tomorrow is all weird, so i'll have to move my workout to saturday and take tomorrow off. kinda sucks, but maybe i'll benefit from the extra rest before the workout. btw, my BW has slowly been climbing this week. started at 159.4 and have gained 0.2lbs per day like clockwork. haven't changed visually though, so i dunno what that means. anyway, til tomorrow!

wrkoutfrq
04-01-2012, 06:15 PM
3/31/12

Training
C&J Focus

2 Hang snatch + snatch
5x121

C&J doubles
5x177

Clean High Pull Shrugs (at least to bellybutton)
3x199*5

Jerks Doubles
Started at 155 and worked to failure at 199 x 3sets

Squats
5*253*3 (PR)

3 rounds of:
Box Jumps*5 (at bellybutton, failed with 2 reps left)

Glute Hamm Raise
3xBW+15kg*8 (PR)

Cardio
None

Diet (C/P/F)
not sure...

Notes
ok so tbh this weekend has been complete garbage, and we can leave it at that... i know you guys don't want to hear about my drama, but lets just say friday night was enough to piss me off all the way til morning, so i was RAGING during this workout. then more drama = so pissed i lost my concentration on the workout. either way it was good, and then i went to nashville and to the opry mills mall. so yeah diet was out, but it's good. i'll update again tomorrow when i'm back on regular schedule. til tomorrow!

wrkoutfrq
04-03-2012, 11:50 AM
4/2/12

Training
Snatch Focus

Snatch Singles
Worked my way up to my current PR, then missed a new PR several VERY close times (~10-12 singles)

3xCleans+Jerk
5x165

Deadlifts
3x309*3 (was HEAVY lol... need to do this more)

Jerk Triples
5x155

Squats
5*219*3

3 rounds of:
Block Jumps*5
Seated WEighted Jumps (with bar)*5

Was feeling froggy so i gave muscle ups a try... EASY haha. plowed through a bunch of them, then decided to up the ante and show up some friends, so i did a ring hand stand pushup without a kip (crossfitters, be jealous lol)

Cardio
AM LISS: Elliptical


4/3/12

Training

Weak Point Focus

DB Bench Press
95*5, 4 (wasn't happy with form and ROM)
3x90*4 (better...)

Machine INcline Bench
3x85/s*10

Pec Dec Fly
2x120*10

Dips
2xBW+2 chain*12

Cambered Bar Pressdown (X/2/2/1 tempo)
3x87.5*5 (had the weight wrong last week... this was HEAVY)

Skull Crushers
3x80*10

CG Smith Bench
2x145*10 (90% ROM to take the pressure off my shoulders and onto my tri's)

Rope Cable Overhead Extension
2x55*10

Strict Barbell Curl
3x95*6

Pinwheel Curl
3x55's*10

One Arm Preacher (on bench)
2x32.5*10

Concentration Curl
2x30's*10

Decline Situps
3xBW+70*12

CAble Crunch
3xWhole Stack+5*FAIL

Weighted leg Raise
3xBW+32.5*10

Cardio
nope

Diet (C/P/F)
3052.9 kcal
436.25/193.1/59.5

Notes
been hella busy still, but things are slowing down. yesterday's lift was BOMB, even though i hurt my right shoulder on snatches. it's all good. i was super tired this morning, if i'm gonna do the 430am workouts i gotta get more consistent. i can't do it randomly and expect to perform. either way it was a good workout, albeit rushed. I want to apologize to those who have been following along, this log has become cluttered with my own self pitty and rants. from now on i won't be ranting about everything so much... a mention of issues here and there maybe, but this is not a diary, this is a workout journal. so thank you for those who have been here, and sorry this has turned into a confessional for my relationship issues. anyway, tomorrow i've got some C&J on the menu, ought to be good providing my shoulder isn't misbehaving. til then!