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wrkoutfrq
04-05-2012, 01:49 AM
4/4/12

Training
C&J Focus

C&J doubles
177
4x187

snatch+2 hang snatch
3x111 (shoulder was really bothering me...)

Clean High Pull Shrugs from blocks
3x199*5

Pause Jerks Triples
4x177

Front Squats
3x221*3
2x177*3 Paused...

3 rounds of:
Ring Muscle Ups *3
20lb Med Ball lying Self passes*10
In-Out plyo pushups from 45lb bumpers *10

Cardio
AM HIIT: Elliptical

Diet (C/P/F)
3052.9 kcal
436.25/193.1/59.5

Notes
so this was actually not the best workout... my clean and jerks ended up turning into no feet cleans and a jerk, meaning my extension was sucking and my feet weren't even leaving the ground, so it was all speed under the bar that helped me get the sets. so thats why i tossed in the clean pulls from the low blocks, to really focus on the hip drive with my glutes/hams and take some away from my lower back. also, my shoulder was really irritated from monday's snatch fail... i'll post a vid below of one of the sets of PR attempt from then. it's not pretty, but it was my first ever try at a BW snatch :/. i'll also toss in a vid of the muscle ups, but it will be later because i haven't uploaded it to youtube yet

i've also recorded a v-log during my workout, a lot of rambling talking about random crap, as well as a little of the pause jerk work tossed in. i was pretty damn fatigued by that point so the set wasn't a pretty one lol. anywho, i leave for home this afternoon, then go straight to my family's place down near myrtle beach, so 9 hours of driving ahead of me. next v-log will be probably saturday or sunday depending.

snatch fail
xg_24fLpwvY

gym-log
Y81sZ2eBr0g

wrkoutfrq
04-05-2012, 06:52 PM
4/5/12

Training

Back/Shoulders

Weighted Pullup
5xBW+4 chains*5 (easy)

Cable Low Row (neutral close grip)
3x200*10

One arm HS Iso-Row, Overhand grip
2x3p+15/s*10

Old as hell Pullover Machine
2xhalf stack*10

Strict DB Laterals
3x37.5's*10

Face pulls
3xwhole stack*10 (easy)

Seated Bent Over Laterals
2x55's*10

Seated Calf Raise
3x3p*6

Donkey calf raise
3xwhole stack+45*6

Cable Crunch
3xwhole stack*12

Hanging Leg Raise (Strict, with pause at top)
3xBW*15

Decline Oblique Twists
2xBW+20*15 (so much pain...)

Cardio
None... Travel day

Diet
Dunno

Notes
Been another long day... Not in the best of moods, and updating from my phone at the moment... I'm
Just tired an spent half the car ride discussing girl issues with my roomie, so it was a less than jovial trip. ESP when combined with the hail and stress from prescription issues that made the trip longer than it needed be... Anyway, gonna hit a pseudo Oly session tomorrow before we leave for the relatives house (another 4hr drive, FML), and some pwo cardio

Bnizzle163
04-05-2012, 09:25 PM
Just curious, but do you seriously hit 3052.9 calories on the head EVERY TIME? lol

wrkoutfrq
04-07-2012, 04:25 PM
Just curious, but do you seriously hit 3052.9 calories on the head EVERY TIME? lol

Haha hell no, not even close. It fluctuates above and below. Theres actually some foods I dont even weigh anymore lol. I just eyeball a lot of fruits and sauces that I would weigh during prep. Ive become much more nonchalant about it tbh

wrkoutfrq
04-10-2012, 10:17 AM
4/9/12

Training
Snatch Focus

Snatch doubles
5x133

3 Position Clean + Jerk
5x155

Clean Superman Pulls
199*5 (EASY)
221*5 (easy as well... WTF haha)
243*5 (better...)

Pause Jerks Triples (catch on shoulders
4x165

Deep Box Squats (below parallel)
5x215*3

3 rounds of:
Seated Box Jumps @40in *5
Weighted Pause Jumps BW+95*5

Cardio
AM LISS: Elliptical

Diet (C/P/F)
3052.9 kcal
436.25/193.1/59.5

4/10/12
Weakpoint Focus (at 430am...)

DB Bench
95*4,3 (good ROM, SH!T strength... travel = fatigue!)
90*5
90*4 drop 75*3 drop 55*5

Incline Machine Press
3x2pps*10

Pec Dec Fly
2x120*10

Dips
2xBW+2chain*12

Cambered Bar Pressdown
3x85*5

Skull Crusher
3x90*10

Smith CGBP
2x155*10

Rope Overhead Ext.
2x57.5*10

Strict BB Curl
3x95*6,6,5

Rope Hammer Curl (cable)
3x57.5*10

Unilateral Preacher Curl
2x32.5*10

Concentration Curl
2x30*10

Cardio
none yet (we'll see)

Diet (C/P/F)
not sure... may be going to eat somewhere later

Notes
super busy still... the light at the end of the tunnel is in sight though, my thesis defense is Friday afternoon, which means all i have to do is walk across the stage. things with the girl still rocky, but the past couple days have been ok. biding my time lol. my lift yesterday was AMAZING i think due to a little coffee i had before hand. this morning's lift SUCKED DICK, was super tired and weak. weighed 158.8 Monday morning, 159.4 this morning, yet was still flat. i'm upping cal's, was supposed to do it today, but i'm prolly gonna end up going to eat with the chica after we go do abs together. we'll see. i'm gonna try to get a v-log up and some other random videos from this weekend this evening, so hopefully it will all work out

wrkoutfrq
04-12-2012, 02:06 AM
4/11/12

Training
C&J Focus

3 position snatch
5x121

C&J
155
177
187
199
209
221x
177*2
177*2

Snatch Pull shrugs
3x177*5

Push Press (wrist and shoulder were acting up)
3x133*5 (easy)

Front Box Squats
155*3
177*3
2x199*3

3 rounds of:
Ring Muscle Ups (grounded, not kipped) *3
20lb Med Ball lying Self passes*10

Cardio
AM HIIT: Treadmill

Diet (C/P/F)
~3100 kcal
455/191.5/57

Notes
another late update, this time due to fatigue and lack of good cheer lol... still ridiculously tired, not recovering well at all from the trip over the weekend. combine that with jumping right back into the stress of this week has been really hard on me. i feel like i need a deload all over again, and it's 90% due to sleep deprivation. stress does that to me, i've noticed. thats ok though because tomorrow (Friday) i defend my thesis and the I'm DONE with my Master's. all i have to do is walk. now i gotta figure out the girl situation lol. easier said than done. i have a friend from back home who talks a lot, and is WAY overweight and lazy, and frankly looks like he got beat with the ugly stick at birth. no offense to him, he's a good guy, very much like me in personality, but not a looker, and therefore has had 0 girlfriends in his entire 25yr existence. he didn't get his first girl "talking" to him until this past year. anyway, he found a girl we knew as undergrads and they started talking. come to find out (to make a long story short) she's had a boyfriend the whole time, and was pretty much using him for money and outings while the boyfriend is in DC. my buddy is like $1.5k in the hole from taking her to do things and buying her stuff. point being, all he does now is gripe to me about that situation and how he can't let her go, etc. and it's bringing me down, so i'm gonna have to tell him not to talk to me about it until i can get past all this stress. weight has jumped in response to the caloric bump, went from 158.8 to 159.6 to today at 162.2. i doubt 50kcal would cause that kind of jump, so i'm gonna ride it out for a few more days and see what happens. i'm not gonna do cardio today since i ended playing an hour of basketball waiting on the girl Tues. oh well, off to the gym (it's 4am here) so i can have the afternoon free to do whatever!

coconuttree2009
04-12-2012, 04:39 AM
4/11/12

Training
C&J Focus

3 position snatch
5x121

C&J
155
177
187
199
209
221x
177*2
177*2

Snatch Pull shrugs
3x177*5

Push Press (wrist and shoulder were acting up)
3x133*5 (easy)

Front Box Squats
155*3
177*3
2x199*3

3 rounds of:
Ring Muscle Ups (grounded, not kipped) *3
20lb Med Ball lying Self passes*10

Cardio
AM HIIT: Treadmill

Diet (C/P/F)
~3100 kcal
455/191.5/57

Notes
another late update, this time due to fatigue and lack of good cheer lol... still ridiculously tired, not recovering well at all from the trip over the weekend. combine that with jumping right back into the stress of this week has been really hard on me. i feel like i need a deload all over again, and it's 90% due to sleep deprivation. stress does that to me, i've noticed. thats ok though because tomorrow (Friday) i defend my thesis and the I'm DONE with my Master's. all i have to do is walk. now i gotta figure out the girl situation lol. easier said than done. i have a friend from back home who talks a lot, and is WAY overweight and lazy, and frankly looks like he got beat with the ugly stick at birth. no offense to him, he's a good guy, very much like me in personality, but not a looker, and therefore has had 0 girlfriends in his entire 25yr existence. he didn't get his first girl "talking" to him until this past year. anyway, he found a girl we knew as undergrads and they started talking. come to find out (to make a long story short) she's had a boyfriend the whole time, and was pretty much using him for money and outings while the boyfriend is in DC. my buddy is like $1.5k in the hole from taking her to do things and buying her stuff. point being, all he does now is gripe to me about that situation and how he can't let her go, etc. and it's bringing me down, so i'm gonna have to tell him not to talk to me about it until i can get past all this stress. weight has jumped in response to the caloric bump, went from 158.8 to 159.6 to today at 162.2. i doubt 50kcal would cause that kind of jump, so i'm gonna ride it out for a few more days and see what happens. i'm not gonna do cardio today since i ended playing an hour of basketball waiting on the girl Tues. oh well, off to the gym (it's 4am here) so i can have the afternoon free to do whatever!

Just finished reading your entire journal from the start.
I am glad to see you are upping your kcals- way to go as Billy was suggesting all along. You look very lean in your last photo on here.
Wish to update on how you feel since the TRT? Feel any different compared to prior the treatment?
Would not worry about the weight jump - 50kcals definitely not a cause. Most likely water retention being stressed and sleep deprived.
I did notice that you do not get much sleep ever with very early morning workout - your recovery cannot be fantastic, do not wonder why you feel like deload. Constant sleep deprivation can make anyone feel run down plus the stress.

wrkoutfrq
04-12-2012, 03:15 PM
4/12/12

Training

Back/Shoulders

Weighted Pullup (no straps, def. very different...)
5xBW+4 chains*5

Cable Low Row (neutral close grip)
3x200*10

One arm HS Iso-Row, Overhand grip
2x3p+15/s*10 (prolly could have done more, but at the risk of sacrificing form)

Chest to Bar Neutral Grip Pullups (almost like a BW pullover lol)
2xBW*10 (actually failed on last rep)

Strict DB Laterals
3x37.5's*10

Face pulls
3xwhole stack*10 (easy)

Seated Bent Over Laterals
2x55's*10

Seated Calf Raise
3x3p*6

Donkey calf raise
3xwhole stack+45*6

Old School Situps (plate behind head, feet held down)
3xBW+25*8 (failed on all of them... def WAY harder than i was doing the declines)

Cable Crunch
3xwhole stack*8 (fatigued from situps)

Reverse Crunch
2xBW+40*12

Cardio
None...

Diet
~3100 kcal
455/191.5/57

Notes
another long day, but more so because i've been rehearsing my presentation for tomorrow ALL DAY. i could have slept in and hit the gym this afternoon, but i wanted to get some quality rehearsal time in. workout was good despite having forgotten my straps. my grip strength has gotten surprisingly better, i couldn't used to do those weighted pullups without straps. i have been cheating myself, however, on ROM on the pullups so i'm gonna back off the weight and make sure it's chin over bar every time from now on. i'm def. looking full, but smoothed out today. i do think it's excess cortisol (aka stress lol), which is also affecting the amount of sleep i get. anywho, after tomorrow i'll have a little less to worry about :D no lift tomorrow, just some running to clear my head before my defense. stay tuned!


Just finished reading your entire journal from the start.
I am glad to see you are upping your kcals- way to go as Billy was suggesting all along. You look very lean in your last photo on here.
Wish to update on how you feel since the TRT? Feel any different compared to prior the treatment?
Would not worry about the weight jump - 50kcals definitely not a cause. Most likely water retention being stressed and sleep deprived.
I did notice that you do not get much sleep ever with very early morning workout - your recovery cannot be fantastic, do not wonder why you feel like deload. Constant sleep deprivation can make anyone feel run down plus the stress.

wow, thats impressive if you read it all! thanks for popping in! in terms of pre vs. post TRT, it's hard to recount all the differences. especially right now being in the middle of a stressful period. my mood is considerably better, i used to be down and depressed or angry all the time before, now most days (depending on the weather and the circumstances) i'm in at least a decent mood, if not a good mood. libido hasn't changed much, gotten a little better, but then again i've never really been the super "excited" guy. my energy when i get sleep is MUCH better, considering how much my weights have jumped in the past few months. my body composition is much better too, my metabolism is much faster and i feel like i'm actually making progress for the first time in YEARS.

I agree about the water retention from stress, the stress is primarily whats causing my sleep issues too. i don't normally get more than ~7hrs of sleep anyway, but even if i try sleeping in it's not good sleep, it's restless, full of intermittent wake ups. i'm hoping that will get a little better after my defense, but probably not. i tend to be a worrier about everything, especially girl issues ( :o ) not that i'm attached that much, but i'm very much ruled by emotion (one of my many flaws). anyway, thats neither here nor there. i'll have plenty of time to get recovery down after tomorrow, since all i'll have to do is finish my class and walk, with the exception of some side writing for professional development.

coconuttree2009
04-13-2012, 01:51 AM
4/12/12

Notes
another long day, but more so because i've been rehearsing my presentation for tomorrow ALL DAY. i could have slept in and hit the gym this afternoon, but i wanted to get some quality rehearsal time in. workout was good despite having forgotten my straps. my grip strength has gotten surprisingly better, i couldn't used to do those weighted pullups without straps. i have been cheating myself, however, on ROM on the pullups so i'm gonna back off the weight and make sure it's chin over bar every time from now on. i'm def. looking full, but smoothed out today. i do think it's excess cortisol (aka stress lol), which is also affecting the amount of sleep i get. anywho, after tomorrow i'll have a little less to worry about :D no lift tomorrow, just some running to clear my head before my defense. stay tuned!



wow, thats impressive if you read it all! thanks for popping in! in terms of pre vs. post TRT, it's hard to recount all the differences. especially right now being in the middle of a stressful period. my mood is considerably better, i used to be down and depressed or angry all the time before, now most days (depending on the weather and the circumstances) i'm in at least a decent mood, if not a good mood. libido hasn't changed much, gotten a little better, but then again i've never really been the super "excited" guy. my energy when i get sleep is MUCH better, considering how much my weights have jumped in the past few months. my body composition is much better too, my metabolism is much faster and i feel like i'm actually making progress for the first time in YEARS.

I agree about the water retention from stress, the stress is primarily whats causing my sleep issues too. i don't normally get more than ~7hrs of sleep anyway, but even if i try sleeping in it's not good sleep, it's restless, full of intermittent wake ups. i'm hoping that will get a little better after my defense, but probably not. i tend to be a worrier about everything, especially girl issues ( :o ) not that i'm attached that much, but i'm very much ruled by emotion (one of my many flaws). anyway, thats neither here nor there. i'll have plenty of time to get recovery down after tomorrow, since all i'll have to do is finish my class and walk, with the exception of some side writing for professional development.

Best of luck with your presentation - I am sure it will go well.
Hopefully your stress levels will come down - too much cortisol is bad news for staying lean.
I know you said you are not a fan of taking any pills or supplements but I think you would feel so much better if you had a proper sleep more often. Maybe 5-HTP, Gaba and Melatoning should be considered?
I have a Bodymedia that shows quality of my sleep and since I have been taking 5-HTP, Gaba and Melatonin at bed time, the quality of my sleep improved from 65-70% to 85-95%. Few night ago I even got 100%. I feel really good because of this - no energy crashes during the day, greater TDE, better workouts, no more mood swings and irritability.
Re girl issues - don't overthing it. If it's meant to be, it will be :) Try to enjoy what you have for now.

wrkoutfrq
04-14-2012, 07:51 PM
4/14/12

Training

Snatch
121*3
126*3
2x133*2
2x126*2

C&J
155*3
165*3
177*2
2x167*2

Squat
8x221*3 (OMG.....)

Snatch High Pull
3x121*3

Pause Split Jerks
4x155*2 (easy)

3 rounds of:
Seated Block Jumps *5
Hanging Situps *10
Strict Hanging leg raise*15

2x Kettlebell Side Bends 75*15/s

Cardio
None

Diet (C/P/F)
not 100% sure, close to 3100 though

Notes
been a pretty horrid day, i wont lie. yesterday was great in terms of everything but the girl issues, i gave a great presentation, everyone said it was amazing, and i got my thesis approved no problem. so all i have to do now is walk across the stage and grab my MS diploma. after that we went to a local restaurant and celebrated, my food and beer was on my advisor so that was nice. i had a nice greasy sandwich and a cigar to accompany the beer lol. as of today, however, things with the girl are pretty much over. unless there is some really great excuse, she missed my defense and my party, and has ignored me for the past several days... needless to say i'm pissed, so yeah. she obviously has better things to do than hang with me.... so yeah, not in a good mood at all today. me and my roomie ended up goin to the Nashville Zoo, which TBH sucked, and he was kind of a dick about the whole girl issue, so he really tweaked a nerve so i about snapped on him. gonna go to bed early in hopes of catching up on sleep, but i doubt that will happen...

wrkoutfrq
04-14-2012, 07:56 PM
Best of luck with your presentation - I am sure it will go well.
Hopefully your stress levels will come down - too much cortisol is bad news for staying lean.
I know you said you are not a fan of taking any pills or supplements but I think you would feel so much better if you had a proper sleep more often. Maybe 5-HTP, Gaba and Melatoning should be considered?
I have a Bodymedia that shows quality of my sleep and since I have been taking 5-HTP, Gaba and Melatonin at bed time, the quality of my sleep improved from 65-70% to 85-95%. Few night ago I even got 100%. I feel really good because of this - no energy crashes during the day, greater TDE, better workouts, no more mood swings and irritability.
Re girl issues - don't overthing it. If it's meant to be, it will be :) Try to enjoy what you have for now.

thanks for the encouragement about the presentation! it went extremely well. i always say luck is for those who are ill prepared, so i shouldn't have needed luck haha. i actually used to take melatonin and it didn't help, and the other 2 are just second messengers designed to elevate melatonin. i can say that last night i slept in for more than 8 hours, although i woke up after 5 hrs and had to make myself sleep more lol... didn't help too much, but i think after so long of sleep deprivation it's gonna take a long time to get back what i lost

wrkoutfrq
04-17-2012, 04:18 PM
4/16/12

AM Weight = 160.6

Training
C&J Focus

Hang Snatch Triples
111
4x121

Clean + Jerk
165
177
187
2x177

Clean High Pulls
3x155*5 (EASY)

Deep Box Squats (below parallel)
3x205*3

Power Jerks Triples
4x155

3 x Plyo complex (see vid, tried for 4, but missed... yeah pain...)
2 x weighted jup

Cardio
AM LISS: Elliptical

Diet (C/P/F)
~3100 kcal
445/191.5/62

Highlights...

WGI7EUsMmeQ

what missing a 36" box jump will do
http://i1136.photobucket.com/albums/n482/wcutrumpat/1334703022.jpg

4/17/12
Weakpoint Focus

AM Weight = 161.0

Training
BB Bench
3x185*5 (surprisingly explosive and strong...)
2x135+Chains*8 (first time using chains, was very nice actually)

Decline BB Bench
3x175*8 (really hate decline... but weak point focus lol)

Incline DB press
70*8 (got a little froggy lol)
65*10

DB fly
2x40's*10

Machine Dips
3x213.5*5 (all but 2 plates on machine lol)

Cambered Bar Pressdown
52.5*10
57.5*10
65*10

DB Skull Crusher
2x25's*10

Reverse Grip Cable Pressdown
2x55*10

Seated DB Curl
3x42.5*6,5,5 (SUPER strict, think Berto slow and controlled)

Strict BB Curl
3x75*10

HS Preacher Curl
2x55*10

Rope Hammer Curl
2x55*10

Old School Situps
3xBW+25*8

Weighted Leg Raise
3xBW+30*12

Cable Crunch
3x Whole Stack*10,10,8

Cardio
none

Diet (C/P/F)
~3100 kcal
445/191.5/62

Notes
been a long couple days, nothing super pressing, just long. things with the girl are no longer relationship possible. it's complicated, because we both really like each other but with me moving she admits she's too afraid to commit. we're gonna be friends and spend time together for the summer, and if things grow (which i think they will) we'll see what happens. like i said, complicated. switched up the routine today and i'm AMAZED at the skill transfer from jerks to bench, even if they are on a different plane of motion. i felt super explosive on the bench, even up to failure. thats why i added the chains, because my sticking point has moved from on my chest to just above, maybe 3-4 inches above. so yeah, the chains were fantastic. i've somehow injured my left wrist, when i press back on it (like a pressing movement would) it hurts. if i wrap it it's fine, but i'm nervous to irritate it. i'm still trying to recover from the last couple months of stress, but things are slowly getting better. i've slept 6-8 hours every night since friday night, so thats a plus. i haven't had a lot of time to do any recovery though, like foam rolling. i barely have the time to stretch post workout, which sucks because i'm stiff all over. in terms of body condition i'm still looking spilled, even though i added fats and not carbs to bring me to 3100... i'm slowly starting to get rid of the spill though, i can see it in my face and abs. weight has been hovering a pound or two higher than before as well, which suggests this may be an after effect of chronically elevated cortisol. a week or two should be all i need to get past that and back to normal. tomorrow is a snatch focus day, although if my wrist bothers me too much that may change. til then!

wrkoutfrq
04-19-2012, 03:50 AM
4/17/12

Training
Snatch Focus

Snatch
121
133
6x143 (PR no misses)
2x121*2

2 Hang Cleans+Jerk
5x155

Deadlift + Shrug
3x275*10 (PR, SUCKED......)

Pause Front Squats
177*5
2x199*3

Glute Ham RAise
BW*10 (easy)
2xBW+15kg*8 (no so easy lol)

Cardio
AM HIIT: Treadmill

Diet (C/P/F)
~3100 kcal
445/191.5/62

Notes
i'll give a bigger update later today, but yesterday's workout was surprisingly good considering how tired and sore i was. it may have to do with a little less volume than usual, that being due to the soreness. got a couple shots of the main working sets (see below). also went and hung out with the girl for a while and it was a blast so good day all in all!

Gm-qnzARDVU

wrkoutfrq
04-19-2012, 05:11 PM
4/19/12

Training

Back/Shoulders

Bent Over Rows
5x225*5 (strict form)

BW Pullups (made sure to go chin all the way over bar, no kip full extension)
3x10

One Arm DB Row
2x110*10 (form was a little loose... will get better)

Chest to Bar Neutral Grip Pullups (almost like a BW pullover)
2xBW*10

BTN Shoulder Press from shoulders (aka rest on traps every rep)
95*5 (easy)
115*3.5 (not so easy lol)
105*5 (perfect...)

Strict One Arm DB Laterals
3x35*10

Face pulls
2xWhole stack*10

Bent Over Cable Laterals
2x15*10

Seated Calf Raise
3x3p*6

V-Squat Calf Raise
3x4pps*6

Cable Crunch
3xWhole Stack*15 (oh boy this hurt... was still sore)

Hanging Leg Raise
3xBW*15 (kinda easy, but it's all good)

Cable Trunk Twists (stabilization + oblique work)
2x35*10 (actually pretty tough)

Cardio
AM LISS: Elliptical

Diet
~3100 kcal
455/191.5/57

Notes
not much to report today, other than that i'm sore... i've been watching videos of my lifts in the Oly gym and i'm finally getting happy about my form again... which in case you can't tell by the past few workouts i've been stepping up the weight... I want that 100kg clean and jerk... a friend yesterday hit 4 straight split jerk PR's, all the way up to 265lbs... it was awesome, really motivating... too bad i'd already finished lifting haha. oh well. tomorrow is gonna be a LONG and BORING day. i'm being forced to go look at high school student posters all morning, then am being forced to do mock biotech interviews in the afternoon... i'm not a biotech focus... oh well after that i'm goin with the chica and the rest of my lab to a cookout for another professor, ought to be fun! that means i'm gonna have to get up hella early to run in the morning before leaving. i'll be dealing with morning rush hour traffic in nashville, so since i gotta be there by 8:30 to register, i'll have to leave my apt by 730 at the latest... so yeah. be ready for some rants tomorrow evening ;)

wrkoutfrq
04-21-2012, 01:54 PM
4/21/12

AM Weight = 160.0

Training
C&J Focus

Three position snatch
111
4x121

Clean + Jerk
165
177
187
199
209x
2x177*2

Snatch High Pulls
3x121*5 (EASY)

Deep Box Squats (below parallel)
209*3
221*3
3x231*3

Split Jerk
155
177
187
199*3
209*2 (wouldn't move on til happy w/ form)
221 (PR)

3 x 40" box jump*5
3 x muscle ups *3

Cardio
None

Diet (C/P/F)
~3100 kcal
445/191.5/62

Notes
ugh Not in a great mood... Had a good time last night at te cookout but a combo of booze, being single still, and rubbish weather is a great recipe for me being down... I'm very sensitive to weather changes and it went from gorgeously warm and sunny to cold and rainy overnight. Despite that this was a great lift. The crossfit competition team was maxing on jerk just as I was setting up for it so needless to say I had some motivation. Other than that I kind of took it easy. I'm still tired and feeling a little beat up so I didn't work too awful hard. Tomorrow is another day off, and I think a hike is in order. I haven't decided if it will be alone or if I'll invite the girl. She was part of my frustration last night that carried over so I haven't decided. I may need I take a sebaticle lol, aka time to myself, no roommate, no girl, nothing.... We'll see. Ive spilled since waking up, most likely due to recovery from last night, hoping that goes away soon... Anyway off to shop and maybe a movie with the roomie, til later!

wrkoutfrq
04-23-2012, 03:36 PM
4/23/12

Morning Weight = 161.2 (still holding some water from saturday)

Training
Snatch Focus

Snatch
133
143
155
160 (PR)
165x
165 (PR)
170x (called it after 3 attempts, but SO close...)
2x143*2 (missed half behind, but not mad... if you miss the lift behind you can make it)

2 Cleans+Jerk
177
4x187

Clean Pull from Low Block
5x221*3 (focused on fully opening up and recovering FAST)

Squats
3x221*5

Jerk Doubles
155
177
199 (PR)
209 (PR)
214x1 (missed second, but damn close)

Block Jumps
3x5 (was super fatigued by this point lol)

Cardio
AM LISS: Treadmill

Diet (C/P/F)
~3100 kcal
445/191.5/62

Notes
obviously you can tell what kind of lift it was from the number of PR's that came out of it... went in feeling super tight, but after some good foam rolling and a nice dynamic stretching session i felt pretty good. i've been taking some programming ideas from the Oly lifting section, and most of those guys go for a single PR every workout. i know for me that wont work, but i think once a week for one lift might. i like the idea of pushing the limits during practice. anyway, i have most of my PR's on video, so i'll be throwing that up sometime later. other than that today was good day... i think it's about time for another v-log soon so keep an eye open for that as well.

wrkoutfrq
04-24-2012, 02:49 PM
4/24/12

AM Weight = 161.6

Training
Weakpoint Focus

*Chest and abs done with the girl
DB Bench (all the BB were taken... all 6 of them...)
3x90's*5 (<1.5min rest per set... FRIED)

3 position Cable Crossover Complex: 3 Sets at each position then switch, ~60s rest per set
Decline
3x30*10

Neutral Height
3x30*10

Incline
3x25*10 (never do these... was pretty damn burnt out)

Incline HS Press
3x55/s*10

Ab complex: Performed consecutively, no rest
Crunches+10lb*200 (HOLY FUUUUUUU.......)
Flutter Kicks*50
Plate to knee (from overhead touch, legs fully extended)*20
V-ups*20
Oblique Crunch*50/s

*end workout section with girl (she had to go study for an exam)

Machine Dips
3x230*5 (all but 2 plates on machine)

Cambered Bar Pressdown
3x65*10

DB Skull Crusher
25's*10
27.5*10

Reverse Grip Cable Pressdown
2x55*10

Seated DB Curl
3x42.5*6 (SUPER strict)

Strict BB Curl
85*8 (not quite up to it lol)
2x75*10

Close Grip Preacher Curl
2x60*10

Rope Hammer Curl
2x55*10

Cardio
none

Diet (C/P/F)
~3100 kcal
445/191.5/62

Notes
shoo what a workout... not used to the short rest periods that were involved so i'm pretty toast. by the time the chica left i had the shakies, so of course the rest of the workout was rough. other than that not much to report bodybuilding wise. i've been in a bit of a productive rut the past few days, and that combined with cabin fever have made me quite cranky. i can't stand laziness to begin with, and my roommate is about one of the laziest complainers i know... lets just say i've had the urge to kick him in the teeth a few times the past few days. and he expects me to listen to his complaining all the time. perfect example is yesterday after a week of procrastinating studying he comes out of his quiet room to sit in the living room where i'm watching a movie and try and study. then when i give him a look of disgust and put my headphones in he sat there in the quiet and sighed loudly every few minutes for an hour... anyway point being he's annoyed the sh!t outta me and i gotta get away from this place for a little while soon. maybe after graduation i'll be able to get away. tomorrow is a clean and jerkk day, gonna do some foam rolling and stretching this evening in hopes of not being so tight going into this workout.

here's some of the highlights i promised yesterday:

xQyOFWkccZU

wrkoutfrq
04-25-2012, 06:59 PM
4/25/12

AM Weight = 162.2

Training
C&J Focus

Power Snatch+ 2 Snatch
5x121

Clean + Jerk
165
177
187 (ugly)
199x (fuuuu)
199
209
214 (PR)
221x
221 (PR!!! first 100kg lift!)
2x170*2

Clean Deadlift (set up like clean each time... diff. from regular dead)
3x130kg*3 (HEAVY...)

Push Press
3x155*3

Front Squat Buildup
155*3
177*3
199*3
221*3
231*2 (pinned on 3rd...)

Glute Ham Raise
3 x BW+15kg*8

Cardio
AM HIIT: Sprints (SUCKED...)

Diet (C/P/F)
~3100 kcal
445/191.5/62

Notes
AMAZING day for workouts... the snatch work felt like garbage and i was sure it was gonna be a bad workout, but i refused to give in. hit 2 PR's on the clean and jerk, including my first 100kg lift. the jerk was fugly but after all the lifts before it i'm not surprised. i took a vid of it and obviously it's goin up, so see below. after that decided to do clean deadlifts. not like a touch and go set, these were set up like i was gonna clean the weight each time, so full unload, reset, then lift. made it SUPER hard... anyway, the chica and i studied some today and it was an amazing time, things with her are good as ever. i think she really is warming to me, but who knows. she invited me to a social tomorrow for the MSPS grad students, of which i'm not a part so i dunno how to take that. we'll see, but that means that tomorrow is a 430am workout :D anyway, bedtime now so i can not be dead in the am. on a quick side note, my left wrist is REALLY hurting in certain positions, so i may have to see a sports med doc. don't want to but if it gets worse i will

here's the vid of the 221 clean (aka 100kg!!! :D)

UPm9ywzhdKE

wrkoutfrq
04-26-2012, 02:23 PM
4/26/12

AM weight = 162.2
-seem to be holding steady at this weight for now... I cut back my coffee big time and saw a huge difference in water retention, looked good

Training

Back/Shoulders

Bent Over Rows
5x225*5 (strict form, easy)

BW Pullups (made sure to go chin all the way over bar, no kip full extension)
3x10

One Arm DB Row
2x110*10 (form was a little loose... will get better)

Chest to Bar Neutral Grip Pullups (almost like a BW pullover)
2xBW*10

Strict One Arm DB Laterals
3x35*10

Face pulls
3xWhole stack*10

Supported Bent Over DB Laterals
2x45*12

Seated Calf Raise
3x3p*6

Hack Squat Calf Raise
3x4pps*6

Cable Crunch
3xWhole Stack*15 (oh boy this hurt... was still sore)

Hanging Leg Raise
3xBW+chains*15 (kinda easy, but really nice)

Cardio
PM LISS: Elliptical

Diet
~3100 kcal I hope

Notes
I'm updating on my phone ATM, in a seminar that's pointless for me to be at. Workout was awesome even though I was rushed an it was early. Log story short I was talked into goin to the seminar by the chica, and got left to fend for myself... They're supposed to be feeding me but we'll see... Very sore from the past few days of lifting, I'm considering takin tomorrow off and hitting the Oly gym Saturday... It will depend on how I feel when I wake up tomorrow morning.

jpfaherty
04-26-2012, 02:44 PM
Dude I've been slacking a bit I admit, with the final stages of my prep going on an all, but sick PR! 100kg is no joke. Also, what's your plan for school? You still moving across the country?

wrkoutfrq
04-26-2012, 03:07 PM
Dude I've been slacking a bit I admit, with the final stages of my prep going on an all, but sick PR! 100kg is no joke. Also, what's your plan for school? You still moving across the country?

No worries bro i totally understand. Yeah man I'm def still headed to OK at te end of July. I'm just tryin to catch up with the monsters who at my weight are putting up twice that much :eek: thanks to stopping by!

wrkoutfrq
04-27-2012, 07:59 PM
4/27/12

Morning Weight = 163.6 (WTF...)

Training
Snatch Focus

Snatch
5x133*2 (easy...)

High Block: 2 Cleans+Jerk
133
155
177 (PR) easy...
187 (PR) easy... where is this coming from???
199 (PR) ... ok WTH, could have gone heavier...

Snatch High Pull
3x133*3

Split Jerks
155*3
3x177*3 (easy)

Pause Squats
199*3
214*9
221*9
2x231*3

Muscle Ups
3x3

Weighted Flat Jumps
5xBW+Bar*5

Speed Bench
5x133*3

Cardio
none

Diet (C/P/F)
~3100 kcal
445/191.5/62

Notes
shoo what a long day... started out sh!tty cuz i ate my usual preworkout meal first thing this morning thinkin i was gonna hit the gym, because the girl and i were set to study around lunch. i completely forgot that i had to be at the high school. so i got to the gym and it was closed, which was ok, because as i was wasting time walking to wal mart my reminder for it went off... so point being i wasted my preworkout meal and sat on my ass all morning. then after the chica came over and we baked brownies together and did some studying/spent some time together which was really nice, but it made me SUPER late to the gym. ate a brownie, then a pretty high cal meal and hit the gym. maybe it was the brownie, because when i got there i was super tight and tired, but as soon as the lifts started, i was HOT TO TROT. my buddy was there trying to max out, and he's a beast so it was very motivating. those cleans from the blocks were EASY. anyway, not sure what the deal with my weight. i made the cake from yesterday fit my macros, but for some reason i woke up 1.5 pounds heavier. my weight gain all started with taking 6 tablespoons of apple cider vinegar a day after reading Adam Pfau's blog about it's benefits. i dunno if thats what was causing the weight gain, but i cut it today to see if thats the cause. if my weight drops tomorrow i'll know, especially since i didn't do cardio today. anyway, i've got 2 consecutive days off which should be AMAZING. got some fun stuff planned too so be looking for some updates. oh, and there's a video of the last PR that will go up later...

fraverdenstreet
04-27-2012, 08:37 PM
o hai thar / subbed for oly lifting :)

wrkoutfrq
04-28-2012, 06:58 PM
o hai thar / subbed for oly lifting :)

Awesome!!! i've been watching your youtube vids for a while now, i should be following your journal!

4/28/12

AM Weight=164.4 (ok something isn't right...)

Training
None

Cardio
Went to the crossfit gym, just to test my mettle... Keep in mind it's been >5 years since my last organized crossfit workout

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Finished in 19:04
Just an FYI, thats a time at the 95 percentile... :D the head coach tried to convince me to compete...

Diet
dunno

Notes
so that was one HELL of a cardio session. its funny because crossfitters act like they are the elite of the elite, and yet i just made some of their coaches look like they were out of shape... :)

on a side note i haven't the slightest clue what is up with my weight... this is reminiscent of what happened when i first started my TRT. i haven't changed a single thing that i haven't tested to see if thats the problem. i tried cutting out instant coffee, thinking that was the problem, no effect. getting rid of the vinegar i mentioned, no change. i dunno whats going on. i have noticed some smoothing out of my abs, but i haven't changed anything with my electrolytes or water intake. im just lost... on a side note i'm REALLY considering running a mini-cut. i am in so-so condition, but def. not in a good spot to continue putting on weight. i haven't made the final decision yet, but i would really like to be closer to ~10% BF before i keep adding.

in terms of leisure time i went to a cookout today after the gym, had a huge water fight and then hit the slip and slide for a while ate before i went because i had the shakies BAD from the crossfit workout, but still had a good time. lots of running and throwing and being social lol. needless to say, i'm WIPED. the only downside is since i'd already committed to that i missed out on some quality time with the girl. thats ok, i think we'll get to see each other tomorrow. i'm gonna record a v-log tomorrow morning i think, and then upload it with the block clean vid (very blurry though...). til later!

wrkoutfrq
04-30-2012, 06:57 PM
4/30/12

AM Weight = 163.2

Training
C&J Focus

2 Snatch from high blocks
5x133 (big PR)

Clean + Jerk Doubles
177
2x199 (BIG PR)
199x both jerks... boo lol
177

Paused Clean High Pull (pause below knee)
155*5 (light)
4x165*3 (easy, but def. the perfect weight)

Jerk Doubles
4*199 FAIL... Misses half of them, but i was being stubborn and was tired

80% Front Squat
5x199*3 (easy, but thats the point

Block Jumps
3x5

Cardio
PM LISS: Elliptical

Diet (C/P/F)
~3099 kcal
402.5/226/65

Notes
shoo what a day... i'm thinking the weight change was due to a combo between water retention from my TRT shot compounded by spillage from my last bump in kcals. i've never even come close to 450g carbs a day, so this is def. new territory for me. upon the advice of Billy (thanks a bunch man) i dropped carbs and upped protein with the hopes of clearing the spillage issue. the weekend def. did some good, but i think that was mostly because i always undereat on teh weekends, just because i don't count, just eat when i'm hungry. i'm not starving myself mind you, but i'm def. under maintenance daily. workout today was good, but i busted my thumb pretty bad on the first set of snatches and my wrist was acting up a little. i've decided next week will be a deload for sure. it's only appropriate after graduation being saturday, and with how banged up i'm feeling. i wish i could keep plugging on some PRs but being realistic i'll be better equipped to do so after a little bit of a break. i'll be recording a v-log tomorrow for sure, have been having a hard time finding some alone time with a needy, possibly gay roommate who can't be alone. til then here's some highlights of the PR's from the past

g66q9B9gUQU

fraverdenstreet
04-30-2012, 07:02 PM
nice :) two PRs. that's great

wrkoutfrq
05-01-2012, 03:26 PM
5/1/12

AM Weight = 162.4

Training
Weakpoint Focus

AM Session:

BB Bench
3x185*5
2x145+Chains*6 (tough...)

Decline BB Bench
3x170*10 (really focus on chest squeeze)

DB Incline Press
2x65*10 (was toast by here...)

DB Fly
2x40's*10 (easy...)

Machine Dips
3x230*6 (rep PR, all but 2 plates on machine)

Cambered Bar Pressdown
3x65*10

DB Skull Crusher
2x27.5*10 (might could have gone with 30's...)

Reverse Grip Cable Pressdown
2x55*10 (easy)

PM Session:

Seated DB Curl
3x42.5*6 (SUPER strict)

Strict BB Curl
3x75*10

Close Grip Preacher Curl
2x65*10

Rope Hammer Curl
2x57.5*10

Modified Situp (legs flat instead of bent... sucked a big one for my hips)
2xBW+25*8

Reverse Crunch
3xBW+40*12

Cable Crunch
3x Whole stack*10

Seated Calf Raise
3x3p*6 (slow and concentrated)

One leg Calf Raise
3xBW+45*6/s (SUPER deep stretch, then slow positive and neg.)

Cardio
none

Diet (C/P/F)
~3099 kcal
402.5/226/65

Notes
got rushed this morning so i had to split the workout between morning and afternoon sessions, which was actually rather nice. i may do that more often soon... it was good, but i'm frustrated with my lack of progress in my arms, particularly my bi's. next week is gonna be a deload, i can feel that i need it for sure. none of my weights are where they should be, and i ache and pop everywhere, so it's gonna be a nice deload. may even break out the knee wraps for some occlusion work again, we'll see. wrist is still bothering me bad, should be interesting with tomorrow being a snatch focus day. til then, here's the v-log promised:


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nice :) two PRs. that's great

thanks man, just trying to catch up with your insane numbers! BRB your C&J being higher than my total... :eek:

wrkoutfrq
05-02-2012, 04:16 PM
5/2/12

Morning Weight = 161.8

Training
Snatch Focus

Snatch Singles
Worked up to 155 easily
6x155 missed 3/6... not happy

Power Clean + Clean and Jerk
155 (easy...)
4x177 (huge PR!)

Pause Snatch High Pull from hang
5x155*3 (light... time to get phuckin serious...)

Squats
199*3
221*3
243*3
2x264*3 (PR!!!)

Shoulder Press From Front Rack Position (think front squat)
133*3
3*153*3 (PR, but failed on last set)
133*3

Seated Good Mornings
3x177*5

Cardio
AM HIIT: Sprints

Diet (C/P/F)
~3100 kcal
445/191.5/62

Notes
another long day today, took my last exam of my Master's career, then submitted the final edits of my thesis for binding... if that wasn't enough went and had this AWESOME workout. i started off thinkin it was gonna be rubbish, because snatches felt like CRAP. granted thats the most number times i've ever hit my previous PR, and the misses were relatively close, but i just wasnt feeling good about them. so of course coming out of that i was thinking my C&J accessory was gonna suck... well i was WRONG. my pulls felt incredible today, probably because of a change in form after watching a video of Ilya Ilin clean and jerking recently (vid at bottom for those who are interested). followed that up with some great snatch pulls from the hang. Cal Strength is a big proponent of paused pulling to lock in positions during the lift, so i thought i'd keep giving them a try. after that hit a squat PR, which was another big surprise. they were grinder sets though i must admit. anyway, all in all a good workout. i snapped a pic of my back mid workout so you can see where it's at ATM. the lighting is bad, but i'm a fan of bad lighting because if you look good in it you look amazing in good lighting lol. also got a vid of the clean complex too, although it was actually one of the sh!ttier sets done.

Back... (pic looked more impressive on my phone lol)
http://i1136.photobucket.com/albums/n482/wcutrumpat/1335999213.png

My complex
BqbEXa55wK0

Ilya Ilin makin >200kg look like a bitch... he's only 23 and a 94kg class lifter
F1o13d5znr8

jpfaherty
05-02-2012, 04:24 PM
Back looks good to me homey! And HOLY PR DAY! Eat your wheaties this morning?

wrkoutfrq
05-03-2012, 04:48 PM
5/3/12

AM weight = 161.6

Training

Back/Shoulders

Bent Over Rows
5x235*5 (strict form)

BW Pullups (made sure to go chin all the way over bar, no kip full extension)
3x12 (felt super strong on these...)

One Arm DB Row
2x110*10 (form is getting tighter)

Chest to Bar Neutral Grip Pullups (almost like a BW pullover)
2xBW*10

Strict One Arm DB Laterals
3x35*10 (relatively difficult...)

Face pulls (tricep station for more resistance)
3x100*10

Head on Shoulder Bench Bent Over DB Laterals
2x50*12 (TOUGH...)

Toes To Bar Leg Raise (slow negative)
3x10 (was WAY harder than expected)

Weighted Situps
3xBW+60*10 (deload between reps)

Cable Trunk Twists
2x35*10

Cardio
PM LISS: Elliptical

Diet
~3100 kcal I hope

Notes
awesome workout this morning despite being a little tired. rows weren't all that pretty, but i felt super strong on the pullups, much to my surprise. didn't sleep all that great last night so i was reluctant to get up for this lol... i'm moderately frustrated about my lack of progress recently physique wise, but i have to be patient. i'm past the newb gains i thought i'd see from the TRT and now it's back to a normal person's progress lol. been a long day, and i'm still right in the middle of it. we are in a end of the year meeting for my job, and it was a pot luck. lets just say smoked turkey, homemade artisan bread, and other small goodies means i'm prolly a little over calories. i managed to control myself somewhat, but GOD i love food. haha it was difficult, but i know i would regret it later. the rest of this meeting is gonna blow anyway, the food was the highlight lol. my sisters are flying in tonight from myrtle beach, and tomorrow is a clean and jerk day. i'm gonna lay off the heavy snatch accessory in favor of some muscle snatches to give my wrist a rest, and i'm hoping to try for a max on C&J, provided my wrist behaves as well for it as it did yesterday. we'll see! be looking for some video though


Back looks good to me homey! And HOLY PR DAY! Eat your wheaties this morning?
thanks! i've been cursed with narrow shoulders, so my width is about nonexistant. makes my back look small, but i'm hoping some real thickness helps out. i can def see a diff in midback thickness, so thats a plus. believe it or not thats how the past few workouts have been. i've been hitting some good numbers out of nowhere! i'm gonna hope it continues haha. thanks for stopping by!

jpfaherty
05-03-2012, 05:08 PM
Dude, How is the TRT going? Haven't heard anything about that lately! Any details?

wrkoutfrq
05-03-2012, 06:13 PM
Dude, How is the TRT going? Haven't heard anything about that lately! Any details?

it's going ok... to be honest things have stagnated in terms of new progress. i've started to get a feel for my rhythms as far as T levels go. i can tell when it's time to have my next shot. i guess i didn't expect the whole "newness" feeling to keep going, but i've settled into a normal persons feeling now i guess. my mood is still LIGHT YEARS better than before. i have my bad days don't get me wrong, but i'm very rarely innately cranky. i do get feeling down every now and then, but thats often in response to an outside stimulus, and i've always been like that. i'm a very emotional person, so thats a cost of being that way. the downer days are more frequent toward the end of my two week period, right before my next shot, and they are getting better too (albeit slowly)

i've started to notice some side effects, none bad, but my body hair is growing faster, and in places i've never had it before, like my back (GROSS.....) but other people are starting to notice the difference. i look like i lift, look much more "healthy". libido is not much different, but TBH i was never really the super "excited" type to begin with. i'm up almost exactly 10lbs from prior to TRT, but leaner and stronger. my metabolism and recovery are both faster too, especially now that i'm getting enough sleep. not sure what else to touch on, if you have any questions ask!

LoganCL
05-04-2012, 01:37 AM
DAT BACK!!!! Looking thick man! And ouch at that box jump miss. Alpha looking shins though haha

jpfaherty
05-04-2012, 03:08 AM
i'm up almost exactly 10lbs from prior to TRT, but leaner and stronger. my metabolism and recovery are both faster too, especially now that i'm getting enough sleep. That's awesome! If I recall correctly you used to get down in the dumps every now and then because no matter how much effort you put in the gym and in nutrition your body wasn't responding how it should before the TRT right? Glad everything is working out! Do you have to get shots every 2 weeks forever, or is there a chance that this can kickstart some natural test?

wrkoutfrq
05-04-2012, 04:05 PM
5/4/12

AM Weight: 162.2

Training
Clean and Jerk Focus

Clean and Jerk
177
199
209
221
226 (PR!!!)
2x182*2

Muscle Snatch (never done these, was hoping it wouldn't irritate my wrist... worked well)
111*3
121*3 (saw stars on rep 3 lol)
3x111*3

Clean Deadlifts
309*3 (PR holy sh!t this was heavy... not used to resetting each rep)
2x287*3 (better...)

Front Squats
177*3
199*3
3x221*3

Pause Jerks
3x177*3

Block Jumps
3x5

False Grip Muscle Ups (supposedly harder...)
3x3

Cardio
none

Diet
~3099 kcal
402.5/226/65

Notes
great workout, had a buddy there with me to motivate me. he's got a bad handicap so he can't lift normal, but he hung with me and we talked the whole time in the gym. hit a rather small PR on clean and jerk, but it actually went up pretty easy (vid below). i'm still gonna take a deload next week, but i think it will be a relatively intense one. the muscle snatches are DEF harder than i expected. i've never done them before, but they were magic on my wrists. little pain and a good way to focus on opening the extension. after those i was WIPED though lol. got to the clean pulls and felt a little froggy with the first set... yeah didn't work out lol. i might could have got another set, but the form would have been rubbish. after that it was a pretty standard workout, i was pretty damn tired. the family is starting to roll in for graduation, so tonight i'm taking them to eat. tomorrow is the big day, gonna get a good long run in before it because i'm gonna need some thinking time, then gonna coast for food for the day. tomorrow night is gonna be filled with food that is RIDICULOUSLY bad for you, and a special jar of elixir my buddy brought me (quart of shine :D ) i'll prolly update tomorrow sometime with some pics from the ceremony, so til later!

L3n8KfRFXwk


DAT BACK!!!! Looking thick man! And ouch at that box jump miss. Alpha looking shins though haha

thanks man! i hear chicks dig scars, but i dunno that those are gonna get me any brownie points ;)



That's awesome! If I recall correctly you used to get down in the dumps every now and then because no matter how much effort you put in the gym and in nutrition your body wasn't responding how it should before the TRT right? Glad everything is working out! Do you have to get shots every 2 weeks forever, or is there a chance that this can kickstart some natural test?

yeah man that was one of the biggest downers about my low T before. just for a reference here's me almost exactly a year ago:

*****://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/184619_615177946742_44107093_34694902_4739585_n.jp g

the shots are probably gonna be forever... i asked the doc if in his experience this might just be temporary but he said that it's always been a permanent thing. sucks but what can ya do? i may talk to him about adjusting the frequency to once a week to keep from having such wide fluctuations in levels, but apparently he's not a fan of that dosing scheme. we'll see

jpfaherty
05-04-2012, 04:14 PM
Wow man, physique change big time! GJPM

Bnizzle163
05-04-2012, 09:15 PM
Hey man, I've been meaning to stop in here. Thanks for the shout in in the v-log dude :)

wrkoutfrq
05-05-2012, 01:36 PM
Wow man, physique change big time! GJPM

Thanks man, it's been a log road. When I get back to my computer I'll see if I can find a pre-TRT pic from last fall


Hey man, I've been meaning to stop in here. Thanks for the shout in in the v-log dude

No prob man, I owe you a lot as it is, so a shout out doesn't seem enough...

quick update

Just got done with lunch after graduation, I DEMOLISHED some cracker barrel. This morning I ate my usual pre and post run meal this morning surrounding my race with a storm lol. I've got the most ridiculously unhealthy cake waiting for me so it's gonna be an epic day for eats... I've also got a quart of high proof moonshine as well, but we'll see how much of it disappears given What I'll be eating lol. Tomorrow is back to the normal grind, I'm a lil afraid of what I'll weight haha... Til later, maybe a drunk update later haha. Food pron too ;)

Bnizzle163
05-05-2012, 04:31 PM
It's graduation dude, don't sweat it. Enjoy! Congrats, by the way.

wrkoutfrq
05-08-2012, 07:13 PM
5/7/12

Training
Snatch Focus
Deload

Snatch
10x133

Power Clean + C&J
5x165

Clean Pulls
5x209*3

Front Squat
155*3
165*3
177*3
3x187*3

Jerks
3x165*3

Block Jump
3x5

Seated Box Jump (36")
3x5

Cardio
AM LISS: Elliptical

Nutrition
~3099 kcal
402.5/226/65

5/8/12

Training
Weak Points
Deload

DB Bench
2x80*5
3x75*5

Incline BB
3x135*8

DB Fly
2x35*10

BW Dips
2x12

Skull Crusher
3x80*6

Cambered Bar Pressdown
3x55*10

One Arm Overhead DB Extension
2x25*10

Machine Dips
2x165*10

BB Curl
3x85*5

HS Preacher Curl
3x45*10

Hammer Curl
2x40*10

One Arm DB Preacher
2x25*10

Seated Calf Raise
3x110*6

Donkey Calf Raise
3x Whole Stack *8

Old School Situp
3xBW+25*10

Cable Crunch
3x72.5*15

Hanging Leg Raise
3x10

Cardio
none

Diet
~3099 kcal
402.5/226/65

Notes
sorry for the slack update, just not a whole lot to talk about... deloads are super boring, so not much to say haha. one thing to not is AM weight this morning was 163.4, holding a LOT of water. i think Eric was right in that it's prolly from my TRT shot. i was still on the rebound from my cake binge saturday night anyway... lets just say it's a prune cake (don't knock it if you've never tried it... EASILY my favorite cake ever, and i thought it sounded gross too) in a large baking pan, and i ate a third of the whole thing saturday night, plus two red velvet cookies (kind of like cakesters). anyway, not two $hits were given (mentally anyway, it is a prune cake), and i jumped back on normal eating patterns sunday. i felt like hammered horse sh!t sunday, and went for a run and it HURT. anyway, the rest of this week is full of work and lifting and hangin with the chica, so i'll update when i can. gonna try a v-log this weekend, but it'll depend on if i have something to talk about. til later!


It's graduation dude, don't sweat it. Enjoy! Congrats, by the way.

thanks man! haha see above ;)

wrkoutfrq
05-09-2012, 05:35 PM
5/9/12

AM Weight: 164.0 (phucking TRT)

Training
Clean and Jerk Focus

2x Muscle Snatch + OH Squat
5x111 (didn't realize this was my working weight last time... lol it was easy)

Clean and Jerk
10x180

SLDL
221*5 (light as phuk)
2x243*5 (better for a deload weight...)

Shoulder Press
3x111*5

Squats
3x209*3

False Grip Muscle Ups (supposedly harder...)
3x2
-SS-
Glute Ham Raise
3x10

Cardio
AM LISS: Elliptical (was supposed to be HIIT, but i was SUPER tired)

Diet
~3099 kcal
402.5/226/65

Notes
another boring deload...was a little rushed in the workout because i was supposed to go to the pool with the girl. turns out her pool was closed, so i went and played some pool and air hockey with her and a mutual friend. was a lot of fun.

woke up this morning tired as hell. i was sleeping GREAT but then the alarm said no thanks. nodded off for a while after eating breakfast, so i decided to push HIIT til tomorrow and do LISS this morning. ought to work well because i have to take Friday off for a conference i'm judging. downside to that is i have another conference i'm judging Saturday til lunch, which will make it a pain to get my pre-w/o meal in. oh well, adapt and conquer. i'm holding a sh!t-ton of water again, and weight is back up to 164. this is def caused my my TRT. i'll talk more about it in the v-log i have planned for either tomorrow or friday, so stay tuned. tomorrow is gonna be a LONG day, EARLY workout, then work til 11, sprints, and then grant writing and manuscript drafting til i puke! oh well, you wanna be the best you gotta work harder than the best....

wrkoutfrq
05-10-2012, 03:58 PM
5/10/12

AM weight = 164.0 (fuuu)

Training

Back/Shoulders
Deload

Pullups (chin over bar...)
3xBW+2chain*5
2xBW+1chain*5

Supported Rows
3x125*10

HS High Rows
2x2p+10/s*10

Neutral Grip Pullups
2xBW*10

DB Laterals
3x27.5*10

One Arm Rear Delt rows (got these from Gaspari... was actually really nice)
3x35*10

Face pulls
2x87.5*10

NOTE: Abs supersetted with shoulders...

Dragon Flags
3x8 (was damn hard...)

Hanging Leg Raise w/ chains (1 chain/leg)
3x10

Cable Trunk Twists
2x30*10 (too easy...)

Cardio
PM MISS: 3.1 mi Run (completed in ~21min)

Diet
~3099 kcal
402.5/226/65

Notes
another decent deload workout. not a lot to report, other than i'm hoping slamming a sh!t ton of water helps clear this water bloat... we'll see. i'm looking better now at the end of the day than i did when i woke so we'll see. was hella tired all day today, prolly a result of waking up early. got a list of notes on things to talk about for the v-log tomorrow. gonna be a messed up day, conference in the morning, beer and cigars in the afternoon. lunch is provided by the conference, so i have no idea what macro's will be like, but i'm making it an off day anyway. just gonna get up and motivate myself for some HIIT cardio before the conference. i called an audible and opted out of HIIT today. my legs weren't feeling 100%, and the point of the deload is to help recovery, so i just went for a nice long run. im hoping that will clear up a little of the soreness in my hammies from the SLDLS, but i doubt it...

wrkoutfrq
05-13-2012, 11:54 AM
5/12/12

AM Weight: .... yea not good lol

Training
Clean and Jerk Focus

2x Power Snatch
5x121

Clean and Jerk
5x165*2

Snatch Deadlift + Shrug
3x177*5

Split Jerks (focus on form)
5x155*3

Front Squats
5x188*3 (felt SOLID and easy)

Seated Box Jumps (36")
3x5

BB Jumps from rest (on blocks...)
3x133*5 (HEAVY)

Cardio
none

Diet
~3099 kcal
402.5/226/65

Notes
gonna hit on a couple things that i didn't cover in the v-log below. first, i'm prolly gonna do a short mini cut for a week or so... my weight has been increasing steadily and not slowly, and i've got a nice little lower belly pooch going. a lot of it is from water retention, which i need to get sorted out because everything i try to combat it isn't working (might be a hormonal issue...). i'm not in horrid condition like it looks like in the v-log (see 2 pics, relaxed then flexed from this morning), but still not where i think i need to be to keep within a respectable distance of contest shape. also, happy mothers day to everyone, even if you aren't a mother. celebrate with those you love and praise the person responsible for bringing you into the world... we could all learn about dedication from looking to our mothers... after all, not only did they carry us and deliver us, but also raised us.

anyway, v-log had to be cut a little due to size, so that would explain the retarded start and stops. sorry for the random tangents lol:
bG_NiEG7Mxg

here's the pics i mentioned above, a better indication of conditioning. first relaxed then flexed:
http://i1136.photobucket.com/albums/n482/wcutrumpat/1336934000.jpg http://i1136.photobucket.com/albums/n482/wcutrumpat/1336934001.jpg

jpfaherty
05-13-2012, 01:03 PM
I was checking in to say, "One word - SHEIKO!" But then I saw your pics, fapped, and had to comment. Wait, wut? haha bro, you do not need to do a mini! If you want to by all means go for it, but to me, that is perfect conditioning. I think you're in a good spot and if your putting on strength and size with your current macros, don't eff with it! My .02 :D

Bnizzle163
05-13-2012, 06:03 PM
You are that lean and want to cut? Not sure if serious.

wrkoutfrq
05-13-2012, 06:51 PM
I was checking in to say, "One word - SHEIKO!" But then I saw your pics, fapped, and had to comment. Wait, wut? haha bro, you do not need to do a mini! If you want to by all means go for it, but to me, that is perfect conditioning. I think you're in a good spot and if your putting on strength and size with your current macros, don't eff with it! My .02 :D


You are that lean and want to cut? Not sure if serious.

i guess you guys are right... seeing Berto's "offseason" condition made me look at my own and i thought "good god i'm fat" lol

ex:
*****://www.facebook.com/photo.php?fbid=10150928749844002&set=p.10150928749844002&type=1&theater


here's some full pics from a quick vid from EARLY thursday morning:

http://i1136.photobucket.com/albums/n482/wcutrumpat/1336959353.png http://i1136.photobucket.com/albums/n482/wcutrumpat/1336959354.png http://i1136.photobucket.com/albums/n482/wcutrumpat/1336959355.png
http://i1136.photobucket.com/albums/n482/wcutrumpat/1336959357.png http://i1136.photobucket.com/albums/n482/wcutrumpat/1336959358.png http://i1136.photobucket.com/albums/n482/wcutrumpat/1336959956.png

wrkoutfrq
05-13-2012, 06:52 PM
the rest:


http://i1136.photobucket.com/albums/n482/wcutrumpat/1336959957.png http://i1136.photobucket.com/albums/n482/wcutrumpat/1336959957-1.png http://i1136.photobucket.com/albums/n482/wcutrumpat/1336959958.png
http://i1136.photobucket.com/albums/n482/wcutrumpat/1336959960.png http://i1136.photobucket.com/albums/n482/wcutrumpat/1336959902.png

jpfaherty
05-14-2012, 08:35 AM
No way I would cut if I were you, but it's completely up to you obviously! To me, you look like your in the perfect spot. Keep the lean gains going!

mattjansen
05-14-2012, 06:44 PM
First time in your journal brother, I was told to come chat with you about test issues. I have had some serious problems as of late and I will be reading through your journal to see the start of your issues and how you have worked through them. I just had blood work done last week that came back with my liver not working correctly, low test and thyroid with some other issues as well not as bad. So ill be reading through this that way I am not asking questions you have already addressed.

wrkoutfrq
05-14-2012, 07:16 PM
First time in your journal brother, I was told to come chat with you about test issues. I have had some serious problems as of late and I will be reading through your journal to see the start of your issues and how you have worked through them. I just had blood work done last week that came back with my liver not working correctly, low test and thyroid with some other issues as well not as bad. So ill be reading through this that way I am not asking questions you have already addressed.

welcome! feel free to ask away, not only do i study physiology for a living i have lived the issues, so i know how bad it can suck. what were your Test and thyroid levels? and what were the issues with your liver?

mattjansen
05-14-2012, 08:29 PM
Blood work came back with high enzyme concentration in my liver which the dr that I am seeing said that its the precursor or leading to a fatty liver. Since hormones are metabolized in the liver he thinks that by addressing the issue there that my hormones might have to come up without additional support but we won't know until my liver clears as to whether or not it worked. My test was 207. T4 - 5.1 t3 - 53. After doing some research on the possible effects of a fatty liver the only one that it could possibly be from my knowledge is starvation. Although I was not ever starving i was sub 5% from sept-jan and I know our bodies don't want to stay that low naturally and will fight back. My symptoms though are pretty bad, most days I can't make it through the afternoon without sleep and it's not like I'm just tired but it's like if I don't lay down soon I'm going to pass out, strength post contest has never come back and everything from warm ups on up is heavy. Libido what's that lol.

coconuttree2009
05-15-2012, 03:55 AM
Hey Patrick, just checking in after few weeks - holly cow! Your progress is insane! Keep it up.
Of course it's up to you but like other said - cannot see why you'd need to cut at the moment.

wrkoutfrq
05-15-2012, 11:28 AM
5/14/12

Training
Snatch Focus 90%

Snatch (first time with straps.... experiment...)
133
143
8*148 (only missed 1, felt SOLID...)

Power Clean + C&J
5x160

Snatch Pulls
5x182*3

Front Squat
187*3
199*3
3x214*3

Jerks
3x187*2

Block Jump
2x5

Seated Box Jump (39")
3x5

Cardio
AM LISS: Elliptical

Nutrition
~3099 kcal
402.5/226/65

5/15/12

AM Weight: 164.0

Training
Weak Points (at 430am) 90%

DB Bench
5x85*5 (SOLID as phuck...)

Incline BB
3x135*10

DB Fly
2x40*12

BW Dips
2x12

Skull Crusher
3x90*6

Cambered Bar Pressdown
3x60*10

One Arm Overhead DB Extension
27.5*10 (hard, WTH)
25*10

Machine Dips
2x180*10

BB Curl
3x95*5

Cybex Preacher Curl Machine (HS was taken...)
3x55*10

Hammer Curl
2x42.5*10

One Arm DB Preacher
2x27.5*10

Dragon Flag
2x6 (was hurting so i quit it)

Reverse Crunch
3xBW+40*12

Cable Crunch
3xStack-1*12

Decline Situp (hands on ears)
2xBW*20

Cardio
none

Diet
~3099 kcal
402.5/226/65

Notes
been a long couple of days... worked both of them, which meant early mornings. yesterday's workout was fantastic, i won't lie... i was worried about the snatch irritating my wrist, but i found that as the straps tightened it pulled on my hand keeping the compression away, combined with the support of the actual strap itself. this morning was awesome too, the DB bench felt more solid than i've ever felt before. only issue was after a while i started to lose that drive, so yeah... oh well. i've decided to leave cals alone until things stabilize a little more. in the past few days it's fluctuated from 162.4 up to a high of 165.2 and then back to 164.0 today. i'm so glad for everyone who comes and visits my thread. without you guys i'd prolly still be struggling along at cutting macros and a rubbish metabolism. i don't have the objective eye i need here, so all i see is myself every day. as i'm typing this i'm falling asleep on the couch haha, so i think a nap may be in order. i have some writing i need to do, but i doubt i'd be able to stay awake for it ATM, so that can wait til later. tomorrow is another Oly day, gonna hit some relatively heavy C&J, still on the transition week from the deload.


No way I would cut if I were you, but it's completely up to you obviously! To me, you look like your in the perfect spot. Keep the lean gains going!

advice well taken man, thanks for being my objective eye. gotta make some serious gainz to catch up with you!


Hey Patrick, just checking in after few weeks - holly cow! Your progress is insane! Keep it up.
Of course it's up to you but like other said - cannot see why you'd need to cut at the moment.

thanks a lot! very glad to have you offer input, the fact that you can see progress is a real booster for me. like i mentioned above, i see myself every day so i have literally NO perspective to see progress.

Bnizzle163
05-15-2012, 03:28 PM
Duuuuuiide 42 sets on weak point day?!?! Holy voluuuume!

mattjansen
05-15-2012, 08:26 PM
Hey brother I shoot you a message tomorrow. I got a full blood panel taken, I'll look over all my tests and get back to you reguarding what through had asked. I am waiting to hear the results of my siliva test should be in the next day or so

wrkoutfrq
05-16-2012, 06:01 PM
5/16/12

AM Weight: 162.4 (where the phuck did that drop come from lol)

Training
Clean and Jerk Focus 90%

Clean and Jerk
177
187
6x199

Power Snatch + 2 Sq Snatch
111
4x121 (wrist was acting up at first...)

Clean Deadlift, no straps (all hook grip babay!)
264*3
2x274*3 (all went up quick...)

Squats
worked up to weight with triples
3x236*3 (not bad...)

BTN Press (strict, no leg)
5x121*3 (PR, even if at 90%

Death March (see video)
3x60's*10/s

Cardio
AM HIIT: Elliptical

Diet
~3099 kcal
402.5/226/65

Notes
not a bad workout at all today... my form was pretty solid on all lifts, and they all felt relatively light. that death march SUCKED bad... the focus for them is hammies and glutes, but i'll tell ya, my lats and forearms were SCREAMING by the end of each set... my wrist was acting up a bit when i started snatches, but after some good wrapping and some straps they felt fine, and i was MOVING under that bar. speaking of light, WTF with my wake up weight? that was after a no cardio day too lol. i doubt it will carry over to tomorrow, but it was nice to be light for a change. i was a little flat though, so that kind of sucked. that fixed itself real quick haha, i went from flat to spilled real quick. finally leveled out about 4 this afternoon (sad that i can follow it that close). tomorrow is back and shoulders, gonna be total suckage because i'll prolly be sore, but such is the life! and i freaking love it!

death march:
ioGZa4XvOAE


Duuuuuiide 42 sets on weak point day?!?! Holy voluuuume!

haha HELLZ YEAH! nah it's not nearly as bad as it looks, thats only 10 sets per body part, i just feel like i have a LOT of weak points ;) the crazy part is that it only took me an hour and a half to get all that in :eek:

wrkoutfrq
05-17-2012, 05:59 PM
5/17/12

AM weight = 163.2

Training

Back/Shoulders 90%

Pullups (chin over bar...)
2xBW+3chain*5
Switched to close grip to make harder... didn't help lol
3xBW+2chain*5

Supported Rows
3x140*10

HS High Rows
2x2p+25/s*10

Neutral Grip Lat Pulls
2x162.5*10 (was actually tough... stupid cybex equipment)

DB Laterals
3x30*10

One Arm Rear Delt rows (got these from Gaspari... was actually really nice)
3x47.5*10

Face pulls
2x10 (can't remember weight lol...)

Seated Calf Raise
3x3p*6 (tempo lift...)

Standing Calf Raise
2x235*8 (tempo lift again...)

BTB Forearm curl
3x125*6

Reverse Forearm Curl
2x50*8

Gripper Machine
3x100*8

Cardio
AM LISS: Elliptical

Diet
~3099 kcal
402.5/226/65

Notes
great workout... forced myself to sleep in til 630 so i was ITCHING to get up and do something. so i hit my cardio hard, came back, ate my pre-w/o meal and hit the gym. sad thing was after i didn't have much else to do all day so i've been bored sitting on my ass. i went shopping for a couple things i needed, but that only took about an hour. i would have gone fishing or done something productive but it decided to pop up storm. karma is a bitch... anyway, tomorrow i'm hitting the oly gym with a buddy, gonna hit a nice last 90% day and then it's back to blasting some serious weights...

i wanted to get anyone who is following along's thoughts on some arm work... mine haven't improved at all, and i've been toying with the idea of running a PHAT style split with just my arms. I would do a Power day on my now back and shoulders day, then a hypertrophy day on the weak point day (more time that day). i made some gains doing PHAT a long time ago, but haven't tried it since. any thoughts on the idea would be welcome!

mattjansen
05-17-2012, 06:29 PM
Train arms after legs and see what happens, thats when I have had the most success. Just and idea :)

wrkoutfrq
05-18-2012, 05:40 PM
5/18/12

Training
Snatch Focus 90% (kind of lol)

Snatch (dumb mistake... after this everything else was GARBAGE...)
133
143
155
165 (missed 2, got a third...)
170x..... see notes...
2x143*2


High Hang Clean + C&J
155
4x177

Hang Clean Pulls
3x221*5

Front Squat
187*3
199*3
5x214*3 (was HEAVY)

Jerks for form
3x155*3

Explosive Jerk Dips (literally the bar came off my shoulders above my head)
3x199x3

Hanging Situps
3x10

GHD Leg Raises (think Half Dragon Flags)
3x15

Kettlebell Side Bends
2x2 pood*12/s

Cardio
none

Nutrition
~3099 kcal
402.5/226/65

Notes
ok so i really don't feel much like discussing this workout... i made a dumb mistake and didn't listen to my body when i got to my current max, and it cost me. i went in feeling SUPER SOLID on snatches, like the best i've felt in a long time. worked up to my 90% weight, and decided F-it, i'm goin max today. so i didn't miss a single one up to 10 under my max... then went for my max and had a relatively ok miss... thought i'd tweaked my shoulder but it didn't hurt so i was like whatever. went for it again, near miss again. didn't rest like i should have and wen't straight into another try (frustrated...). bad miss this time... elbows came unlocked and 165lbs of barbell scraped down my back... i didn't bleed or anything, but left some marks and hurt like a bitch. i got angry and made my next attempt, and then after 2 tries at the PR (with close misses) i called it and did doubles. trouble is by this point i've already wasted pretty much ALL energy. so the rest of the workout blew nuts, big time. everything that should have been easy was heavy as hell. i also forgot to do more hamstring work, as they've begun to lag... all in all a bad day in the gym. i did some serious rehab after though, some spinal decompression, foam rolling and stretching. i think i'll do some more foam rolling tonight before bed too, my back is killing me. i think it's time to invest in a deep tissue massage, and get some kinks worked out for good. tomorrow is gonna be a long day, still unsure of the final plans but be looking for a v-log and update sometime tomorrow morning!


Train arms after legs and see what happens, thats when I have had the most success. Just and idea :)

honestly that crossed my mind, but i think the benefit behind lifting arms after legs was the increased growth factors associated with working a larger muscle group, and i'm not sure how much of a difference it would make with me already on TRT. i know that testosterone isn't the only growth factor out there, but it's pretty important lol... we'll see, i haven't really made up my mind yet. i do legs on 3 different days, so i have options, but those days are already VERY long workouts, so i don't particularly wanna add to that lol.

wrkoutfrq
05-22-2012, 10:31 AM
5/21/12

Training
Clean and Jerk Focus

Clean and Jerk doubles
4x199 (PR)

2x Hang Sq Snatch (from knee)
5x133 (easy...)

Chinese Style Snatch Pull (double extension...)
4x199*3

Squats
5x236*3 (not bad...)

Jerk Doubles (with catch between reps)
3x177*3

Glute Ham Raise
3xBW+10kg*10

Seated Box Jump ~40"
3x5

Cardio
AM HIIT: Elliptical

Diet
~3099 kcal
402.5/226/65

5/22/12

Training
Chest and Power Arms

DB Bench
95*5 (easy)
100*4 (PR!)
95*5 (heavy lol)

Floor Press (slow and squeezed)
2x185*5

Incline BB Press
3x135*10

Cable Fly
2x55/s*12

BW Dips
2x15

Straight Bar Skull Crusher
3x105*5

Cambered Bar Pressdown
Stack *8
Stack +10*6
Stack +15*4

DB Curl
3x50s*5

CG Cable Curl
100*8
110*6
120*4

Toes To Bar
3x10

Decline Situp (old school style)
3xBW+25*8 (holy hell hard...)

Cable Crunch (tricep station)
3x100*12

Seated Calf Raise
3x3p+10*6

Cardio
none

Diet
dunno... trying to be conservative but it may end up a cheat day lol

Notes
gonna keep this brief but i just wanna say that FINALLY BROKE TRIPLE DIGITS ON DB PRESS!!!... whats now sad is I can DB press more than i can BB press lol. the rest of any kind of update can wait til tomorrow. i'm gonna record a v-log on the drive back to TN. was lookin good this morning in the gym too lol... anyway, stay tuned for some tired rambling in the car!

wrkoutfrq
05-23-2012, 04:14 PM
Quick Update

Just a quick off day update, vlog below...

did cardio this morning hella early, looked like this:

At hospital health and fitness center gym, indoor track = 10 laps per mile
*all runs at 100% effort, all exercises without rest (aka "chipper" by crossfitters)

2 lap run
10 clean and press (95#)
2 lap run
15 kettlebell swing (full overhead, 1.5 pood)
2 lap run
20 box jumps (36")
2 lap run
25 burpees
2 lap run
15 kettlebell swing
2 lap run
10 clean and press (95#)
1 lap run

-damn i was 2 laps short of 1.5mi.... that was my goal lol. not sure of the time to complete, but no more than 20min (prolly ~17ish). only other thing to note is that i have way too much of a tendency to ramble on v-logs lol

JjkO8y3ov0w

wrkoutfrq
05-24-2012, 03:41 PM
5/24/12

AM weight: 163.0

Training
Snatch Focus

Snatch doubles (deload after first rep...)
5x143 (relatively easy... only missed one, and it was behind)

Paused C&J x 2 (full 3s pause)
155
4x177 (PR, this blew...)

Hybrid Clean Deadlifts (kind of a half clean pull half deadlift... trying to keep the explosiveness there)
4x308*3 (heavy as sh!t PR for form)

Front Squat
187*3
199*3
4x221*3 (not too bad til last set...)

Semi-push press (only used a little legs to get off shoulders, focus on lockout)
121*3 (strict...)
133*3 (strict...)
3x143*3

Good Mornings (dumb as hell after those pulls...)
143*5
2x155*5 (fuuuuu)

Cardio
AM LISS: Elliptical

Nutrition
~3099 kcal
402.5/226/65

Notes
shoo been a long day... tired as all get-out from the trip yesterday, i can tell. was dragging pretty damn bad in this w/o, but managed to force myself to have a good one. not a lot else to say thats related to this workout journal, gonna do some HIIT tomorrow morning before hitting some back, shoulders, and biceps hypertrophy. i haven't decided whether i'll put all arm hypertrophy work on tomorrow's plan or if i'll move tri's to after my last oly workout of the week... there's not a lot of equipment to do tri-hyper work on at the crossfit gym, but i may be able to make it work. we'll see, but i think if i try to add all arms on top of back, light shoulders, abs, calves, and forearms it might get a little long ;) til later!

jpfaherty
05-24-2012, 03:46 PM
Dude I'm watching the vlog later tonight! No time, gotta run! Just wanted ya to know I'm still here brah! Keep up the good work.

LoganCL
05-24-2012, 11:27 PM
Pics on last page DAYUM! That before and after mirror pic. Abs popping! Looking great man. PROUD!

wrkoutfrq
05-25-2012, 05:26 PM
5/25/12

AM weight: 164.6

Training
Back, shoulders, and Arms Hyper

Weighted Pullups
5xBW+3chain*5

Chest Supported Row
3x155*10 (felt great)

HS High Row
2x2p+35/s*10

Neutral Grip Lat Pulldown
2x162.5*10

Seated Lateral Raise
3x35's*10 (tough, very strict)

One Arm Rear Delt Row (gaspari style)
3x55*10

Face Pulls
2xStack*10

*Bi's and Tri's supersetted together

Cambered Bar Pressdown
3x65*10

Cambered Bar Curl
3x57.5*10

HS Preacher machine
3x45*12

One Arm DB Skull Crusher
3x25*12

Face Curls
2x35*15

One Arm DB Overhead Ext
2x20*15

Cardio
AM HIIT: Elliptical

Nutrition
~3099 kcal
402.5/226/65

Notes
wow... today was rough... lol. woke up SUPER tired again, still managed to get the cardio in relatively easily though. then came back and fell asleep tryin to cool off (body temp was up), so i was in a rush to eat my pre-w/o meal because i had a meeting at 1. got to the gym with the intention of doing abs and calves as well, but ran outta time. oh well, they can get done tomorrow. came back, went to the meeting, ate, had another meeting at 5, and now finally getting some down time. gonna use it to relax and maybe watch a movie. weight this morning was up, and i can see i'm smoothed out. prolly a little cortisol from travel still around. we'll see! tomorrow is gonna be a heavy oly day, we'll see how it goes!


Dude I'm watching the vlog later tonight! No time, gotta run! Just wanted ya to know I'm still here brah! Keep up the good work.

thanks for taking the time to stop in man!


Pics on last page DAYUM! That before and after mirror pic. Abs popping! Looking great man. PROUD!

thanks bro! not as lean as i would like, but sh!t happens... gotta focus on dem der gainz!

wrkoutfrq
05-26-2012, 12:04 PM
5/26/12

AM weight: 165.4 (before BM)

Training
C&J Focus

Clean and Jerk
155
177
199
209
221
231 (3xPR, both clean and jerk, and the full lift!)
243 (missed jerk, clean PR, this is more than i've ever even front squatted :D )
2x187*2

High Hang Snatch x 2
121
4x133

Chinese Snatch Pulls (double extension at top, i'll get video next time)
4x187*3 (this was heavy...)

Squat
3x275*2 (2xPR, weight and then reps!)
4x265*2 (was pretty wiped after this)

BTN Split Jerk
4x187*2 (set PR)

Hanging Situps
3x10

Ring Leg Raises (strict)
3x10

BB Side Bends (lu xiaojun style, quite nice actually)
20kg*10 (bar...)
2x30kg*10

BTB Forearm Curls
3x95*10 (easy)

Plate Tosses (vertical, caught with fingers...)
3x25*10 (tough actually, explains forearm strength of climbers)

Cardio
none

Nutrition
~3099 kcal
402.5/226/65

Notes
i don't think there is much to be said for this workout lol... it speaks for itself. 7 PR's in total... i got up and ate 2 meals (~1000 cal total) and had a cup of regular coffee before hand, which seemed to be the recipe for greatness. it was hella hot so by the time i left I was soaked from head to knee with sweat! i was gross, chalked up, and wearing red so nobody would see me bleed, because that was my goal today, lift heavy or bleed trying... not worried about my weight this morning, because all the sweating let me know my sodium was quite high yesterday (burning my eyes lol)... plus i had 2 BM's between weigh ins and lifting, so that prolly isn't my true weight! ate a nice PWO bowl, now i'm gonna chill for a bit and relax til i get hungry again. hopefully by that point it will have cooled down a little outside enough to where i can do some fishing! :D later everyone!

wrkoutfrq
05-27-2012, 07:11 PM
Off Day Update

..... wow i'm sore lol. i rolled out of bed this morning stiff as phuuu, and sore ALL OVER. i hurt in places i've never hurt before. i dunno why, but i feel like i was hit by a car yesterday. that being said, i had to make the decision to be proactive about it. so instead of my usual morning walk i jumped on the elliptical on a super low setting for about 35min for some active recovery that wasn't quite as hard on the knees. helped a little, but not much. i also went for a really nice hike this afternoon. it was super hot, so i was nice and warm. the difficulty was relatively low for most of it, and at the end i jumped into a swimming hole, so it was almost like a contrast bath. by the time i got back to the apt i was just plain sore, much looser, and felt way better. tomorrow luckily is a lighter day, snatch focus with some LISS cardio. should be a good day. i think i'm gonna do like the chinese do and periodize similar to that programmed for 5/3/1, with 3-4 heavy weeks followed by a forced deload lol. i may not want to at that point but i think pre-wiped deloads might do me some good. i may also change up my split as well, but that will depend on what my buddy wants to do with the Oly lifts. we'll see, but either way i want this recent progress to keep coming! 1.5x BW clean and jerk or bust! (i'm at 1.4 now :D)

jpfaherty
05-28-2012, 06:02 AM
1000kcal breakfast a = 7PR's?! Yeeeeehawwww! I need to get on dat dere hulk breakfast :D Awesome work my man.

wrkoutfrq
05-28-2012, 05:40 PM
5/28/12

AM weight: 164.2

Training
Snatch Focus

Snatch Doubles
3x155*1 miss second (all VERY close, so i was stubborn... wasn't even that heavy, just a positioning issue)
155 (made it, PR :D )
155x (fatigue at this point)

Power Clean + C&J
155
3x177 (would have done another set, but PC is still taxed from Saturday)

Clean Pulls (halfway chinese style, wasn't quite feeling it today)
3x120kg*3 (this was heavy...)

Front Squat 80%
3x199*3 (thank god for lighter squat days lol)

BTN Push Press (only slight push, really focused on lockout)
5x133*3

Block Jumps (they added some 3/4 in plywood, so it's above bellybutton)
3x5

Cardio
AM LISS: Incline Walk (been a while, kind of sucked I won't lie lol)

Nutrition
~3099 kcal
402.5/226/65

Notes
still pretty damn wiped from saturday, but better than i thought i'd be. i was feeling fast, but weak, but that didn't stop me from snatching a PR. it's hard to describe how close i was on all the misses though, so i don't feel bad staying at that weight. my focus on those doubles was solidifying the catch position, which is my weakest point. i'm hoping to try for a new max PR on snatch saturday. tomorrow gonna hit the gym early because i have a meeting with my professor, then i may go for a walk... i'm feeling very whimsical ATM, not sure as to why, but i kind of just want some quiet alone time and my PHAGGOT roommate wont phucking leave... i find it difficult to describe my frustration with him (this is the douchebag one btw, the good one is at home working). anyway, we'll see how the presses today affect my pressing tomorrow, since it's a chest day. til later!


1000kcal breakfast a = 7PR's?! Yeeeeehawwww! I need to get on dat dere hulk breakfast :D Awesome work my man.

hellz yeah! i felt like such a fat ass sitting there waiting to work out, but man when the ~170g carbs all came together in my system it was NUTS. i'm paying for my enthusiasm now though lol

jpfaherty
05-28-2012, 06:19 PM
i'm paying for my enthusiasm now though lol

Well worth it! Great work bud :D

wrkoutfrq
05-29-2012, 02:32 PM
5/29/12

Training
Chest and Power Arms

DB Bench
3x95*5 (solid)

Floor Press (slow and squeezed)
2x185*5, 4

Incline BB Press
3x145*8 (not failure, but not easy lol)

Cable Fly
2x35*12

BW Dips
2x15

Straight Bar Skull Crusher
95*6
105*5,4 (phuuuu)

Cambered Bar Pressdown
80*8
87.5*6
95*3 (stack, fail city lol)

DB Curl
3x50s*5

CG Cable Curl
65*8
72.5*6
80*4

Afternoon Session (ran out of time in AM)

Toes To Bar
3x10

Decline Situp (old school style)
3xBW+25*8 (holy hell hard...)

Cable Crunch
2x stack *10

Donkey calf raise
Stack + 45*6
Stack + 70*6

Seated Calf Raise
3x3p*6

BTB wrist curl
115*8
135*5

Reverse curl
3x60*8
-SS-
Gripper machine
3x100*8

Cardio
none

Diet
3099kcal

Notes
EDIT: ok i'm back, wont say much about this workout other than i def could tell a diff in my tri strength after yesterday. i won't be doing that again before a chest/tri day. had to split it up into two parts, with abs, calves and forearms this afternoon. i'm ok with that because FLEX LEWIS WALKED IN WITH ME and so i had all the motivation i needed to rape my calves and forearms. he's back prepping for the O, so i'll be trying to get in when he's there for all the motivation i need. he even recognized me lol. tomorrow's a long day of workouts, HIIT in the AM then an oly workout in the afternoon. a buddy of mine is testing his Oly maxes and wants me to stick around and motivate him, so i'll likely be there a while lol. til later!

wrkoutfrq
05-31-2012, 02:02 AM
5/30/12

AM weight: 165.0

Training
CJ Focus

CJ Doubles
199
3x204 (PR)
204x (was TIRED...)

Snatch complex:
superman pull + Snatch Pull + 2 high hang snatch
4x133 (SUCKED)

Snatch Superman Pulls w/3s negative
5x199*3 (REALLY focused on keeping back angle and staying tight...)

Squat 90%
5x236*3

Strict Press
3x133*3 (could have done more, elbows tender)

Glute Ham Raise
BW*10
2xBW+10kg*8 (was REALLY fatigued from superman pulls)

Cardio
AM MISS: distance run (~4.5mi)

Nutrition
~3099 kcal
402.5/226/65

Notes
late update, was working on a presentation for my ex-advisor til late last night... i'll be back in a bit to update for this EARLY workout (i dunno even why i'm awake for it lol) so i'll discuss both then

jpfaherty
05-31-2012, 04:55 AM
Flex Lewis in the house?! Super Jelly.

How them cals treatin ya? You got some nice macros going!

wrkoutfrq
05-31-2012, 07:01 AM
5/31/12

AM weight: 165.8 (gonna recalculate my cals to make sure i'm right)

Training
Back, shoulders, and Arms Hyper

Weighted Pullups (narrower grip and slow neg, focus on lats)
5xBW+3chain*5

Chest Supported Row
3x160*10 (PR)

HS High Row
2x2p+35/s*10

Neutral Grip Pullup (wasn't a fan of the pulldown)
2x12

Strict Seated Lateral Raise
3x35's*10

One Arm Rear Delt Row (gaspari style)
60*12 (PR)
2x60*10

Face Pulls
2xStack*10

*Bi's and Tri's supersetted together

Cambered Bar Pressdown
3x70*10
-SS-
Cambered Bar Curl
3x65*10

HS Preacher machine
3x45*12
-SS-
One Arm DB Skull Crusher
3x25*12

Face Curls
2x35*15
-SS-
One Arm DB Overhead Ext
2x20*15

*Note: will be going back this afternoon for cardio, abs, and calves

Cardio
PM LISS: Elliptical/boxing drills
Nutrition
~3099 kcal
402.5/226/65

Notes
ok, so first off i wanna talk about yesterday... i've decided i'm a glutton for punishment, because i felt tired and stiff as hell going into yesterday's workout. looking back at the numbers it was a good lift, but during it I felt like hammered horse sh!t. i dunno how i managed to blast through a new PR for CJ doubles, but i think the combo of a buddy yelling at me and donny shankle motivation from cal strength pushed me through it. i was so fired up after i head-butted the white board behind me lol. i think part of it was the run from yesterday morning was long good, but very taxing. it's ok though. i thinkin about backing down some on the volume for oly days, or splitting into 2 workouts. i dont' do that much volume, it's just that every lift is 110%, and the rest time between sets is long (~4 minutes usually, sometimes more), so i was literally in teh gym from 130 til 5 yesterday. an hour and a half of that was warmup and cooldown, but still.

today's workout was surprisingly good. i woke up pretty damn tired, my advisor's daughter had her baby late last night and so i got a text, which woke me up. i got up, ate my usual pre-w/o meal, then had a cup of regular coffee. i didn't want to rely on caffeine, but i felt it was needed. got to the gym and warmed up, and by the time my work sets started i was feeling good. so overall a good workout. i'm still very disappointed with my arm development, especially my left bicep lol. i def can tell by looking in the mirror that i'm right side dominant. i'll fix it i guess. i'm going to re-evaluate what i've been eating just to make sure i'm hitting the right numbers. the scale is creeping up, and even though it's not fast i can tell some of my condition is going (even looking at it objectively). tomorrow is a day off from lifting, gonna consider taking cardio off too because i'll be in a conference all day. i may push my usual cardio back to sunday and go swim, which will give me all tomorrow and saturday morning to rest up for a big Oly lift saturday afternoon. we'll see!



Flex Lewis in the house?! Super Jelly.

How them cals treatin ya? You got some nice macros going!

hell yeah man, Flex has been touring ever since the O last year, and is back to start prep for this year's O. he is HUGE right now, i've only ever seen him in contest shape, and his offseason shape is mindblowing. the cals are treating me ok, i def. enjoy the food ;) my weight has been slowly creeping up, i did the math and my weight has been very erratic, but i've gained ~4lbs in 2 months, which is pretty good IMO. i need to re-evaluate what i've been eating (i eat the same foods every day, and believe it or not i really enjoy the foods lol) just to make sure i'm eating how much i've been reporting, because it seems to me like i may be off...

edit: actually been eating closer to 3150cal, just by pure calculation error... gonna slip back to 3100 and hopefully that will be perfect!

mattjansen
05-31-2012, 04:10 PM
Thats so sick you lift at the same gym as Flex, talk about motivation! I met him at the O he was seriously one of the nicest I have met he talked to me for 20 minutes like we were buddies.

wrkoutfrq
06-02-2012, 04:34 PM
6/2/12

AM weight: 164.0

Training
TRASH..... workout was so garbage it's not worth logging... here's a recap of what i tried to do though:

Snatch
worked my way up to 155
165x lots of times... didn't make a single work set

CJ
worked up to 199
210x
210
210 fugly
210*3x
177*5 singles...

HEAVY clean pulls
3x308*3

Front Squat
133*3
155*3
177*3
199*3
221*3
2x243*2

Snatch Grip Push Press
133*3
4x155*3

Seated Box Jump with weight vest
3x5

Cardio
none

Nutrition
~3099 kcal
402.5/226/65

Notes
this workout is not even worth talking about... the past 2 days i've done nothing but wing macros, drink lots of beer, and even had a cigar each night. one to celebrate the birth of my advisor's first granddaughter (he's only 47 lol) and the next to celebrate the end of our conference, which was a HUGE success. i had a blast the two days, hanging with fellow scientists. i got a LOT of great advice for how to maximize my potential as both a grad student and a professional scientist. plus I got second place platform presentation (by 0.3 points to a girl whose advisor is the one giving me advice lol) which pocketed me 100 dollars :D tomorrow i'm gonna go for a nice long run i think, then leave for home til thursday. i'm gonna use this week to rehab some issues that have cropped up this week, including nagging elbow pain. i've also decided that i've been trying too hard to be the best at both bodybuilding AND Oly lifting instead of melding the two to make something unique and hopefully great, which was my original plan. so be looking for a modified split to decrease some workload. i think a lot of my recent issues are due to the broscience of overtraining lol, but in my case due to elevated cortisol levels from over work and under resting. so be looking out for something new!


Thats so sick you lift at the same gym as Flex, talk about motivation! I met him at the O he was seriously one of the nicest I have met he talked to me for 20 minutes like we were buddies.

absolutely, i've only really "met" him once, but i got pics with him and everything, and he still remembers me and says hey every time i see him at the gym. i'm still starstruck when i see him TBH, but he's just as down to earth as anyone can be, and REALLY values his fans. a truly emotionally committed guy, and a huge inspiration

wrkoutfrq
06-04-2012, 09:04 PM
6/4/12

Training
CJ home work

CJ Doubles
4x175

3xMuscle Snatch + 3xOverhead squat
4x115

Snatch Chinese Pulls
4x205*3

Squat 85%
5x243*3

Snatch Grip Push Press (3s Pause at top, for core development)
4x155*3

Box Jump
3x5
-SS-

Squat Jumps
3x5
-SS-

Jerk Technique (with bar)

Cardio
none

Nutrition

Notes
REALLY tired, its late, so i'll talk in depth about this tomorrow, but for now here's some rambling in the car:


TKjoV0zHk9Q

wrkoutfrq
06-05-2012, 06:56 PM
6/5/12

Training
Chest and Tri's

DB Bench
2x100's*3 (not to fail, actually pretty easy)
2x100's*4 (failure)

Incline BB Press
155*8
165*6
175*4 drop 155*4

Flat DB fly
3x50's*10

CGBP
3x165*6

Cable Pressdown
3x140*8 (150 is stack)

O/A DB Overhead Extension
3x25*10

Toes To Bar
3x10

Decline Situp (old school style)
3xBW+25*10

Cable Crunch (tricep station)
3x100*10

Standing calf raise
3x390*6 (slow and contracted)

Cardio
AM LISS: Elliptical

Diet
dunno

Notes
AWESOME workout today, i wish i could have gotten the looks on people's faces on camera when i grabbed the 100's for the DB bench... those are the heaviest DB's in the gym, and people avoided me like the plague after i pressed them :D this is basically part of what the new split will be like, less volume, high intensity. it's almost like a hybrid of 5/3/1 and MaxOT, and i think i'll like it. i'm almost positive i'm low on cals, but i could really care less. i hit my pre cardio and pre and post-w/o nutrition like normal, but everything else is winged, so i'm getting a lot of veggies, lean proteins, etc. if i had to guess i hovered around 2650-2700 cals, so not too god awful low. it'll be good to combat the little bit of pudge that i've built up over the last month or so. home has been great, but it was a drama fest at first... douche bag relatives being ass-hats. it's better now that they've left. i recently picked up a new toy (see pic below), so thats been a lot of fun. tomorrow i'm gonna take off and go for a morning hike, then the afternoon will be shopping with my fam and then fishing with some old friends... i'm really gonna miss this place when i move to OK... i won't be in driving range anymore, so it'll be harder to visit. anyway, i'll log with some more pics tomorrow!

http://i1136.photobucket.com/albums/n482/wcutrumpat/1338940907.jpg
;)

wrkoutfrq
06-07-2012, 08:56 PM
6/7/12

Training
Snatch stuff (went in thinking it would be a light workout)

Hang Power Snatch Doubles
5x135 (Double PR)

2x Power Clean+Jerk
4x175

Clean Pull/Deadlift Hybrid
3x315*3 (Double PR)

Front Squat 90%
3x225*3

Military Press
115*5
135*4 (started to lose form)
115*5

Kneeling Ham Curl
3x90*10 (big PR)

Cardio
AM MISS: Run - 3.7mi in 26min

Notes
not gonna say too much about this, other than it was an AMAZING workout... after having been in the car all day, i thought i was gonna have a light workout, esp. considering how tired i was on the way back. needless to say, that was not the case. I haven't the slightest clue what i weigh ATM, but we'll see. i dunno how representative tomorrow morning will be because for some reason i'm really bloated tonight. it could be because of a piece of beef jerky i ate on teh way back to school, with some V8 juice, but i dunno. i'll prolly wait til next week to get back on the counting macros, just because i wanna milk this care-free attitude for as long as possible. tomorrow is gonna be a long day, got cardio in the AM, then a lift, then a meeting, then i gotta go buy ammo for my new toy i got today (see below) and get some fishing supplies for some fishing down time this weekend. til tomorrow!

*****://fbcdn_sphotos_a-a.akamaihd.net/hphotos-ak-ash3/179432_832730150382_1530741682_n.jpg

;)

jpfaherty
06-08-2012, 03:24 AM
Damn man! What's up with all the new toys?! You building a bunker in OK for the zombie invasion that you're not telling us about? :D

Great work outs too! Do you associate all these recent PR's with strength gains, or really fine tuning your form with all the OLY lifts? Or a combination of both (prob this one?)...

wrkoutfrq
06-08-2012, 04:09 AM
Damn man! What's up with all the new toys?! You building a bunker in OK for the zombie invasion that you're not telling us about? :D

Great work outs too! Do you associate all these recent PR's with strength gains, or really fine tuning your form with all the OLY lifts? Or a combination of both (prob this one?)...

hehe gotta be prepared, haven't you watched zombieland!?

i think it is a combo of both... i would say just form improvements, but i'm WAY faster and more explosive than before. for example, my previous PR on a double for regular power snatch was 121, but check the vid from the hang PR from last night:

n87gHlEl8Vw

it felt pretty heavy, but if i was at the regular Oly gym i could have even done more, and that was from the hang. i've also gained a couple pounds in the last few weeks so my leverages might be a little better too

Bnizzle163
06-08-2012, 07:55 AM
That's a fine piece, my friend. Makes my P95 look like horses**t :p.

wrkoutfrq
06-08-2012, 02:51 PM
6/8/12

Training
Back and Bi's

Rack Rows
2x255*5
2x274*3 (PR, failure)

Weighted Pullups (slightly wider than shoulder width grip)
3x BW+2 chain *8

One Arm DB Row (Jeff Alberts style, thanks JP!)
3x80's*10 (OMFH this sucked...)

BB Curl
95*6 (easy...)
2x105*5

Seated DB Curl
3x40*8

HS preacher Curl w/ single arm
3x30*10 (sucked big time)

Rear Delt Rows
2x60*10 (light, but burned because of back work and Oly stuff yesterday)

Standing Machine Lateral Raise
3x70*10 (machine only goes to 90)

Standing Calf Raise
3x235*8

Cardio
AM LISS: Elliptical

Notes
another GREAT workout, the intensity was ridiculous. i usually listen to my iPod but that music has been getting old, so i left my pandora running dubstep radio on my iPhone and it was great. i really like the fact that with less volume i can put more into each workout. i was torn as to whether or not i should toss in some shoulder work. My rear delts get a lot of work on the Oly workouts, but not much TUT kind of work, just a lot of explosive. i am pressing for shoulders twice a week for the Oly workouts, but not a lot of direct lateral work either, so i just tossed a couple workouts in for propriety sake. tomorrow is an Oly workout, we'll see how i feel before i decide on the intensity


That's a fine piece, my friend. Makes my P95 look like horses**t :p.

thanks man, but i'd rather have a P95 TBH. i picked this up because it was a decent price and .22 ammo is cheap, so i can shoot it more without breaking the bank. i'm not sure what i'll get next, but seeing as how this is my first pistol i think i'll chill and get used to it for a while. i'm thinking a walther p99, or a some kind of glock in a .45... we'll see though ;)

jpfaherty
06-08-2012, 04:15 PM
Jeff's style DB rows are tough huh? What a burn! :D

Bnizzle163
06-08-2012, 06:06 PM
Trust me, once you get used to that thing you're going to want MOAR POWA! :D

I started on a ruger 22... that didn't last long lol. After messing around with my bro's kimber custom .45, I feel like mine's a weenie gun :p

wrkoutfrq
06-09-2012, 06:38 PM
6/9/12

Training
Oly Work... (didn't really have a focus)

Snatch
133
143
155
3x165 miss
165 EASY (head position was off in others... srs)
177 (PR!!!!)
182x (behind, solid miss actually)
2x155*2 (PR)

CJ
177
187
199
209
221
236x
236x on jerk... (too fatigued for good lockout...)
2x199*2 (easy...)

Chinese Snatch Pulls
4x199*3

Squats
243*5
2x253*5 (2xPR, reps and sets, last rep for each was GRINDER)

Jerk doubles w/ shoulder re-rack
4x177 (easy jerk, re-rack sucked...)

Hanging Crunch
2x15
1x10

GHD Leg Raise (wearing Oly shoes, which are heavy...)
3x15 (SUCKED....)

BB Side Bends (lu xiaojun style)
3x60kg*10

Cardio
none

Notes
AMAZING workout for some reason today. i even woke up tired as hell, despite getting plenty of sleep. pounded a couple meals, got to the gym, and plugged away... i decided going in i was gonna do the full lifts together today, bulgarian style, which was actually pretty nice. that max snatch actually went up surprisingly easy, and that miss on 182 was behind, and is very doable i think with a little fresher body. i do regret not having the energy to make a new CJ record, but i was able to come quite close with my current PR, which is good after maxing snatch. hope more workouts can be this good!


Jeff's style DB rows are tough huh? What a burn! :D

OMG yes, and i'm paying for it for sure today... my lats are on fire!


Trust me, once you get used to that thing you're going to want MOAR POWA! :D

I started on a ruger 22... that didn't last long lol. After messing around with my bro's kimber custom .45, I feel like mine's a weenie gun :p

i do love me a ruger 22... my advisor has one, and was grouping a pie tin at 200 yds with it, completely srs...

wrkoutfrq
06-11-2012, 02:38 PM
6/11/12

AM Weight: 166.0 (maintained last week at ~2700 cals)

Training
CJ focus

CJ doubles
4x200 (forgot to foam roll... made this tough)

High Hang Snatch
133*2
4x143*2 (PR)

Chinese Snatch Pulls from Blocks
3x199*5

Front Squats 80%
worked up from 133 to work weight on triples
3x199*3

Split Jerk
133*2
155*2
177
199
209
3x221 (missed a couple in there...)

Block Jumps
3x5 (getting easier...)

BTN Jerk Dip Jumps
3x133*5 (SUCKED)

Cardio
AM LISS: Elliptical

Diet (C/P/F)
~3000kcal
388/220/63

Notes
pretty damn good workout despite being tight as hell and lacking focus. yesterday was kind of a bad day (long story, a lot of variables), and so i went to the gym to blow some steam. went in with the intention of just doing some nice mobility stuff, and was gonna do some light boxing to get warm. well 30min and a lot of sweat later i had beat the SH!T outta some bags... i used to kickbox, and as soon as i started it felt great to just beat something so i just didn't want to stop. i did the mobility work as a cool down and then went home and took a nap lol. anyway, i'm surprised how well i performed today given that. i was REALLY tight going into the CJ, and it took me til the last work set to find my stride. after that the workout proceeded smoothly.

highlights:

xX9g4OpwvEo

so in case you haven't really put it together, here's what my current split looks like:

Day 1: Oly work, one lift focus
Day 2: Chest and Triceps
Day 3: Oly work, switch lift focus
Day 4: Back and biceps
Day 5: Oly work, no focus, full lifts tests...
Days 6&7: Off/active recovery

the split is close to the same, but the big difference is the that the volume on all days will be quite a bit less than before, and i'm already telling a difference after doing a trial week last week. in terms of diet, i'm gonna leave things at 3000 cals as i was gaining very slowly on it. i'll be keeping cals above maintenance for the next 2 weeks, which will put me a week and a half out from vacation. I'm gonna run a mini before vacation just to make sure i stay sexy ;) nah the little bit of fluff i gained before this past week should go away easily and i'll be able to jump right back to gaining post vacation. i'm also gonna switch up my food choices some too, just to get a change going. end epic post bomb :D

Bnizzle163
06-11-2012, 09:05 PM
What are these new foods you speak of? :)

wrkoutfrq
06-12-2012, 04:10 PM
6/12/12

AM Weight: 164.6

Training
Chest and Tri's
*sick today... see notes

DB Bench
100's*3
100's*2.5 (got off balance and did 2 pause reps and failed halfway up 3rd)
95's*3
95's*max reps (got 4.5)

Incline BB Press
155*8
165*6
175*4 drop 135*8

Flat DB fly
3x50's*10

Smith CGBP
3x170*6

Cable Pressdown
3x72.5*8 (95 is stack)

O/A DB Overhead Extension
3x25*10

Toes To Bar
3x10

Decline Situp (old school style)
3xBW+20*10

Seated calf raise
3x145*6 (slow and contracted)

Cardio
none

Diet
~3000kcal
388/220/63

Notes
oh boy what a day... woke up feeling like someone drug me behind to virile stallions through a rock quarry, aka aching all over. at first i chalked it up to being the lift yesterday, but then during breakfast i got an attack of diarrhea so i knew something was off. i plowed through about 1100 calories for the gym and during that time i managed to clear my system. got to the gym and had a sub-par workout, but close to last weeks numbers. to compound the crap feeling i decided no caffeine to avoid becoming dependent on it, so that was just another nail in the coffin. i was pissed at the time, but i've since improved my mood throughout the day. i'll be recording a v-log very soon, as my pad of notes for things to talk about is getting a little full haha. after the workout i came back, slammed another 500 cals and went to the gun range to vent a little (see below). thats probably the most therapeutic thing i've ever done in all seriousness. i went in with a decent mood and came out in a quite good mood, despite still feeling like crap. i'm hoping my efforts at relaxing today and hydrating the crap outta myself will help me get over this quick so i can have a good workout tomorrow!

*****://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash3/575932_834600412362_364500891_n.jpg


What are these new foods you speak of? :)

i guess it's not just new foods, its getting away from what i normally eat every day. i usually eat the same thing day in and day out, which is ok for me because i LOVE the foods i eat and it makes it easy to track (less stress on me), but it does leave some cravings for other things. for example, i haven't eaten beef in months because i LOVE peanut butter, and seeing all the burgers around here is giving me mad cravings for it. there are other things too like pasta, etc. i'm not avoiding them for any reason other than ease of counting (and in some cases price lol) but i wan't to start varying things a little. i also wanna start getting some more veggies in. i eat some already, but in this case more is def. better

jpfaherty
06-12-2012, 05:05 PM
i guess it's not just new foods, its getting away from what i normally eat every day. i usually eat the same thing day in and day out, which is ok for me because i LOVE the foods i eat and it makes it easy to track (less stress on me), but it does leave some cravings for other things. for example, i haven't eaten beef in months because i LOVE peanut butter, and seeing all the burgers around here is giving me mad cravings for it. there are other things too like pasta, etc. i'm not avoiding them for any reason other than ease of counting (and in some cases price lol) but i wan't to start varying things a little. i also wanna start getting some more veggies in. i eat some already, but in this case more is def. better

Omg, no beef?! Burger, steak! Veggies?! Ahhhh, how can you live with out this stuff? Me gusta!

wrkoutfrq
06-13-2012, 04:09 PM
6/13/12

AM Weight: 163.4.0 (prolly dehydration from yesterday)

Training
Snatch focus

Snatch doubles
4x155 (set PR)
*tweaked shoulder on last rep... stupid slipping weights

Hang Clean + CJ
177
3x199 (HEAVY AS HELL)

Chinese Clean Pulls *see notes
5x120kg*3

Squats 90%
worked up from 133 to 243
4x243*3 (was gonna do 5 sets, but wasn't feeling the 5th)

Push Press
121*2
133*2
155
177
199x (fatigued...)
3x155*2

SLDL
109*10 (easy)
2x221*10 (better)

Cardio
PM LISS: Elliptical
(decided to eat more and lift first with cardio later)

Diet (C/P/F)
~3000kcal
388/220/63

Notes
back to the grind! feelin much better today, was able to have a good workout. snatches felt damn solid until the last couple sets. on the last set the weights slipped out toward the end of the bar and ended up off balance, so i tweaked my shoulder. not bad, but enough to make me wanna stop snatching for the day. i decided to take a week from the heavy pulls to work really hard on my extension in the clean after doing the clean and jerk work. the point is to direct the force of the pull up instead of out, and my first and second pull aren't strong to begin with so without a strong extension i've not got a lot to work with. a competition in the Oly section (first to a 150 sinclair with push press) made me wanna work on my pressing strength, and a great way to build it is push pressing, so i'm gonna start HEAVY push pressing once a week with of one day of strict press. it may be regular push press from the front, Kolkov style, BTN, but it will be happening. I wanna get to where I can push press 100kg ASAP lol. anyway, enough rambling for now cuz it's dinner time!


Omg, no beef?! Burger, steak! Veggies?! Ahhhh, how can you live with out this stuff? Me gusta!

I KNOW! haha i do eat veggies, but i love them and wanna eat more lol. i absolutely LOVE beef, but i always manage to find chicken on sale and beef is > $2 a pound more. i'm gonna demolish some hamburgers, steak etc. now lol

Bnizzle163
06-14-2012, 01:08 PM
Dang, I was hoping for some Billy cakes, kid cereals or epic recipes. I am disappoint, son :D

wrkoutfrq
06-14-2012, 04:02 PM
6/14/12

AM Weight: 164.4

Training
Back and Bi's

Rack Rows
4x274*3 (PR)

Weighted Pullups (slightly wider than shoulder width grip)
3x BW+2 chain *8

One Arm DB Row (Jeff Alberts style)
3x80's*10

BB Curl
3x100*5 (made sure to use good form, was PERFECT weight)

Seated DB Curl (changed form a bit, like a hammer curl with a supination once past 90 degrees)
3x40*8

HS preacher Curl w/ single arm
3x30*10

Rear Delt Rows
3x65*10

Standing Machine Lateral Raise
3x70*10 (machine only goes to 90)

Standing Calf Raise
3x235*10

Cardio
PWO HIIT: Swimming
200y warm up
4x 50y sprint at 1:30 (kept them at 35s each)
8x 25y sprint at 1:00 (kept at 15s each)
3x 100y MISS w/ 1:00 rest
100 cooldown
*see notes...

Diet (C/P/F)
~3000kcal
388/220/63

Notes
holy f-ing hell cardio sucked big time today. i used to be a regional level swimmer, just missed state in a relay event or two. i haven't swam in over a year, and i could def tell today. i was cramping in places i've never cramped before, like my quad, foot, forearm, etc. it was horrid. not to mention that i was GASSED on every interval. i stuck to it by pure willpower and the pwo kid cereal sludge bowl i ate before hand. the workout this morning was great, not loaded with PR's but everything felt strong, form was better, and less of a struggle. as i noted with the exercises, the form was really focused on for every one, so i def hit where i wanted to. tomorrow i'm taking off, haven't decided whether i'll do cardio or not. the guy i swam with today (friend of mine from school) suggested we go to a state park so i may do that instead and just get a nice run or boxing session on Sunday. we'll see. either way tomorrow evening is a trip to the cigar bar with some science friends. not my idea, but it was the cigar bar we went to last friday, and it's really nice so i'm pretty stoked to enjoy some down time with the peeps. i was gonna find something outside to do but it's almost 100 degrees outside, and i'm wiped so the rest of tonight is gonna be some R&R with some food, a movie, and a good book.



Dang, I was hoping for some Billy cakes, kid cereals or epic recipes. I am disappoint, son :D

oh be not afraid my friend, i already eat kid cereals at least once a day, and a Billy cake is being worked into the macros as we speak :D

i don't have a lot of epic recipes, but i'll post one up tonight for the dessert i have pre bed, nothing epic but a great way to get some veggies in the diet ;)

Bnizzle163
06-14-2012, 06:03 PM
You should post some pics, I love to see other people's versions of billy bowls ;). I can't take credit for Billy bowls as they're basically eric bowls, with overnight oats and a pop tart lol.

wrkoutfrq
06-15-2012, 02:43 PM
You should post some pics, I love to see other people's versions of billy bowls ;). I can't take credit for Billy bowls as they're basically eric bowls, with overnight oats and a pop tart lol.

haha mine are simple...

here's my dessert last night:
http://i1136.photobucket.com/albums/n482/wcutrumpat/1339796043.jpg

Spinach Smoothie
90g frozen spinach (frozen is key...)
22g peanut butter (fit macros... recommend a full serving)
2 packets truvia (or preferred sweetener to taste
2 tbsp Walden Farms caramel dip
1C unsweetened vanilla almond milk (i use silk pure almond)

blend until smooth, then place in freezer for ~15min to let settle... enjoy with a spoon, cuz it's too thick to drink lol

no pics, but my post workout yesterday was:
1 scoop Choc PB protein powder (muscle pharm)
2 packet truvia
113g FF cottage cheese
200g unsweetened applesauce
59g (1 serve) Raisin Bran (leftovers from earlier endeavors)
16g Puffed wheat

i've been on a lucky charms kick, and those are goin in the ^ concoction tomorrow after my lift

Off Day Update
just a quick note on today, i went for a nice long run this morning, which ended up sucking because i was dehydrated to the point of cramping for some reason. either way i discovered that i'm in DAMN good shape. i probably ran ~4.5 miles, got back and wasn't even out of breath. my heart rate never went above 120bpm, and i ran that at a 7:30min/mile pace. i'll talk more about things later, because i have a v-log planned, so either tonight after the cigar bar or tomorrow morning while i'm stuffing myself with the 1100 cals i plan to eat pre-w/o be looking for it. pics later of the festivities tonight!

Bnizzle163
06-16-2012, 08:04 AM
Pureed baby poo? Notsureifwant :P. I'm joking dude. I know those spinach/veggie shakes taste WAY better than they look. Now that you mentioned the pwo with lucky charms, you've gotta post a pic. That's the kind of stuff everyone wants to see, after all ;). So all the haters can say you're doing it wrong!

wrkoutfrq
06-16-2012, 03:29 PM
6/16/12

AM Weight: 165.4

Training
Oly day

Snatch
133
155
165
3x175 miss
3x155*2 miss
*today was not a snatch day... couldn't get consistent or anywhere close to decent form

CJ
155*2
177
199
6x221 EASY... (huge PR!!!)
*after how bad snatch was i decided to just do singles at ~90%.... wish i would have went for the PR...

5th single, ugliest clean (didn't sweep the bar well...)
lpE9gUVyw9Q


Chinese Clean Pulls from hang
4x120kg*3

Front Squats
133*3
155*3
177*3
199*3
221
231
243
253 (PR)
264x (could have gotten 258...)
2x199*2 (was heavy after the singles)

Push Press
121*2
133*2
155
177
2x199 miss (close but no cigar)
3x155*2

Hanging Crunches
3x10

Toes to Bar
2x10

V-ups to leg levitates (aka didn't let feet touch ground between reps)
2x10

KB Side Bends, 2 pood
2x12/side

Cardio
none, but climbing later tonight...

Diet (C/P/F)
~3000kcal
388/220/63

Notes
not gonna lie, snatch sucked big time today... i don't know what was the matter with me, but for some reason after my warm up sets i just couldn't seem to lock in form... i really had resigned it to being one of those days, until i started into my clean and jerks... i had already decided i was gonna do 6 singles at 90%, no misses and forgo a PR on weight... BIG mistake, because the CJ felt solid as a rock... we're talking they were EASY, which really surprised me and got me SUPER pumped for the rest of the workout. i wish i could go back and try for a max, but unfortunately thats not how it works lol. tonight a friend invited me to go climbing with a group. i've never climbed longer than trying to win an x-box 3 so this should be interesting. luckily, tomorrow is a day off, i'm gonna go for a hike and fish a new state park that should be GORGEOUS, i'll get as many pics as possible. i forgot about the v-log last night and this morning was spent trying to get pumped for the workout this morning, so i'll be recording that later this evening after i get back from the climb...



Pureed baby poo? Notsureifwant :P. I'm joking dude. I know those spinach/veggie shakes taste WAY better than they look. Now that you mentioned the pwo with lucky charms, you've gotta post a pic. That's the kind of stuff everyone wants to see, after all ;). So all the haters can say you're doing it wrong!

haha i'll be the first to admit it's not visually appealing, but man is it good and SUPER filling. sorry mate, no pics today... i'm still trying to get rid of that raisin bran, so it wasn't that appealing. i'll snap some pics of my eats tomorrow, should be better than that lol... come at me haters! (tomorrow that is :o)

wrkoutfrq
06-18-2012, 05:58 PM
6/18/12

AM Weight: 167.0 (ate late last night, and lots of sodium)

Training
Snatch focus
*felt BEAT the F up today... just a combo of things, my body may be telling me to deload...

Snatch singles
10x155
*was WAY more than 10 sets, form was way off today again. strong WTF

Power Clean + CJ
4x177

Snatch High Pulls *to at least above bellybutton, not chinese style
3x90kg*3

Squats 80%
worked up to 199 in sets of 5
3x199*5

Jerk doubles with rerack (catch from top)
133
155
2x177

BTN Jerk Dips (basically a jump without completely leaving the ground)
133*3
155*3
177*3
2x199*3

Cardio
AM LISS: Elliptical

Diet (C/P/F)
~3000kcal
388/220/63

Notes
had to put my car in the shop at 8 this morning, so i had to set an alarm and do cardio before hand... that sucked, and then ran from the dealership to the gym, where i proceeded to sit around for ~30 min til time to lift (was supposed to meet someone who didn't show). so yeah, moral of story was this lift sucked big time. couldn't get my form down on snatch, and was REALLY slow, so it took a lot of attempts to get 10 singles, which should have been easy. it was what i needed though, as my form is the thing that really holds me back. about the time my car was done being worked on i finished lifting so i walked back to the dealer, went home, ate and showered, and then ended up falling asleep on the couch for an hour lol. i'm becoming complacent in my excess free time. anyway, here's some pics of food from today. disclaimer: taken with an iPhone, and my eats are hella boring, esp. compared to JP and Billy... there's also a fatigued rambling v-log from my trip back from the hike yesterday, which photos from that follow the v-log lol... epic media bomb incoming:

v-log
d0b6MMAznN0

view from top of falls
http://i1136.photobucket.com/albums/n482/wcutrumpat/1340067302.jpg

trail to the bottom (:eek:)
http://i1136.photobucket.com/albums/n482/wcutrumpat/1340067304.jpg

at the bottom (those tiny white specs are people...)
http://i1136.photobucket.com/albums/n482/wcutrumpat/1340067305.jpg

omg i gotta go back up... and then finish the 4 mile loop of the trail
http://i1136.photobucket.com/albums/n482/wcutrumpat/1340067306.jpg

a swimming hole that made me wish i had my suit
http://i1136.photobucket.com/albums/n482/wcutrumpat/1340067316.jpg

wrkoutfrq
06-18-2012, 06:02 PM
PWO- FF cottage cheese, applesauce, choc peanut butter whey, the LAST of the raisin bran, puffed wheat
http://i1136.photobucket.com/albums/n482/wcutrumpat/1340065249.jpg

post nap bro meal- pan seared chicken tenders, steamed veg, artisan baguette with chocolate maple dipping sauce (not pictured)
http://i1136.photobucket.com/albums/n482/wcutrumpat/1340065250.jpg

dinner part 1- peppered pork chop, complete with money shot (lulz)
http://i1136.photobucket.com/albums/n482/wcutrumpat/1340065257.jpg

dinner part 2- rice cakes with peanut butter and walden caramel dip, side of chocolate maple dipping sauce
http://i1136.photobucket.com/albums/n482/wcutrumpat/1340065259.jpg

progressive overload lifting? psh, i do progressive overload peanut butter lol... i save the most PB for the last couple bites :o

jpfaherty
06-18-2012, 06:15 PM
I love baguettes! I need to get me some of them :D

That hike looks like a good time too. I love hiking, especially when there's a good destination such as that fall. First time going there? If not, shame on you for not bringing the suit!

wrkoutfrq
06-19-2012, 04:35 PM
6/19/12

AM Weight: 165.6 (really watery...)

Training
Chest and Tri's

DB Bench
3x100's*3
100's*4 (max rep set... failed on 5th)

Incline BB Press
155*8
165*6
175*4 drop 135*8

Flat DB fly
3x50's*10

Smith CGBP
170*6
180*5 (big fail...)
170*6

Cable Pressdown
3x72.5*8 (95 is stack)

O/A DB Overhead Extension
3x25*10

Decline Situp (old school style)
BW+20*20 (WTF lol... rep PR)
2xBW+35*7 (failure big time)

Hanging Leg Raise
3xBW+ 2 chain*15

Arms Extended Weighted Crunch
3xBW+35*12 (vacuum between reps)

Seated calf raise
3x160*6 (PR, slow and contracted)

Cardio
PWO LISS: Elliptical
*ate pwo meal then 30min later did cardio... pressed for time

Diet
~3000kcal
388/220/63

Notes
shoo been a long day. didn't set an alarm on purpose and ate twice before going to the gym. after that i watched some motivational videos:

started with this...
aaRqr7oQ2bo
then after moved on to some michael jordan, etc.

then right before i left, this...
fUG5763vGqc

i even had a cup of coffee before hand, because i was damned sure not gonna have a sh!tty workout today. i'm a little disappointed my numbers haven't improved, but maybe thats just a sign i need a deload or switch to my workout. either way, i was VERY happy with my DB presses today. for some reason i've had a block about the 100's here in TN. i can throw the ones back home in NC like they are light (relatively of course), but i always come back here and the weights feel HEAVY, so the fact that i equaled my numbers i guess is an improvement. after my workout i decided to do cardio today, so that the end of the week that will be messed up so bad from my trip will be a little less hectic, but i had a thesis defense to be at 2 hours from when i got home, so i slammed my pwo meal and headed to do cardio. sucked at first but i forgot how much the energy from my workout carries over into cardio, it was actually easy. i'll be doing some higher intensity cardio while in OK, prolly just a run, and then when i come back one day of it. tomorrow i fly out at 11:52, so i get to go do my Oly workout at 6am to give me time to get it in and get to the AP early. it's gonna BLOW, but then again those who have the will to continue beyond the point where others would not are they who succeed in their endeavors. til later!


I love baguettes! I need to get me some of them

That hike looks like a good time too. I love hiking, especially when there's a good destination such as that fall. First time going there? If not, shame on you for not bringing the suit!

i'm an artisan bread FREAK... srs, i cant stand to eat regular bread now because of how much i enjoy artisan breads, and the baguettes at wal mart and kroger are BOMB. the hike was a great time, just not long enough. when you gotta drive an hour and a half just to get there it cuts into your time a lot. it was indeed my first time there, although i'll def. be going back. i didn't even get to see the main falls but from a long way off, that one is just a secondary one. and you can bet i'll be bringing my suit next time! maybe even a speedo :eek: lol jk (but srs, i have one from swimming..... just sayin..... ;))

wrkoutfrq
06-20-2012, 07:46 PM
6/20/12

AM Weight: 165.6

Training
CJ focus

CJ @85%
8x90kg

High Hang Snatch doubles
4*133

Cl Pull/DL hybrid
4x143kg*3

Pause Front Squats 90%
worked up from 133 to 199
3x199*3 (was gonna do 4 sets, wasn't feelin it)

Push Press
121*2
133*2
155
177
2x187 miss

BTN Wide Grip Push Press (light push)
3x133*5

Glute/Ham Raise
BW+10kg*10 (easy)
2xBW+15kg*10 (better)

Cardio
none, unless you count carrying luggage around 2 airports

Diet (C/P/F)
dunno, but def. did a semi IF style... pre and post w/o, then nibbled til big dinner

Notes
LONG day today, hit this workout at 6am, which blew... the workout sucked itself, i do believe it's time for a deload. i'm hoping the next 3 days off from Oly will give me some time to recuperate before sunday's workout. been traveling all day, so food's been way off, but it's whatever. tomorrow is a day full of meetings and more house hunting, which already started tonight after dinner. gonna hit some cardio in the AM before it all starts, then wing it til dinner tomorrow night which is a meeting/social with some current PhD students already at the university. i'll update later tomorrow, hopefully with some more to talk about... trying to have patience with the old people in the group (mom & grandma), but TBH it's tough with them being in menopause and already tired and cranky. plus i'm pretty sure my mom has an eating disorder, and she complained all day about feeling like "two ton tessie", despite weighing 105 pounds MAX, so she eats like a bird. anyway, less ranting, more updating tomorrow

wrkoutfrq
06-24-2012, 04:41 PM
6/23/12

Training
Back and Bi's

Rack Rows
3x275*3
275*4 (PR by one rep, max rep set)

Weighted Pullups (slightly wider than shoulder width grip)
3x BW+2 chain *10

One Arm DB Row (Jeff Alberts style)
3x80's*10

Rear Delt Rows
2x65*12

Standing Machine Lateral Raise
3x70*10 (machine only goes to 90)

BB Curl
3x105*5 (made sure to use good form, HEAVY...)

Seated DB Curl (like a hammer curl with a supination once past 90 degrees)
3x40*8

HS preacher Curl w/ single arm
3x32.5*10

Cardio
AM MISS: Treadmill Run

Diet (C/P/F)
~3000kcal
388/220/63


6/16/12

AM Weight: REALLY HEAVY lol, see notes

Training
Oly day

Snatch
133
143
155
165
170
3x177 miss (had the first, lost lockout...)
2x143*2 (SUPER easy, i was feeling FAST)

CJ
155
177
199
221x
221
231x
tried to do a 110kg clean, wasn't happening

Strict Snatch Pull w/ shrug
3x90kg*3 (no straps...)

Squats
133*5
177*5
221*5
3x243*5

Klokov Style Push Press
133*3
3x155*3

GHR
3xBW+15kg*10

Cardio
none

Diet (C/P/F)
~3000kcal
388/220/63

Notes
apologies for the lack of updates, but i'm AWFULLY tired from this past weekend... was a long but successful trip to OK, ate some GREAT food (sorry guize, no pics :( ), found a place to live, and met some great people from the dept. toured the gym at OK State, and i think i can handle it... something about a 3 story gym with 12 basketball courts doesn't worry me ;)

ran before our flight yesterday, then had breakfast at the terminal and didn't eat again til after getting back, so i slammed 2 meals and hit the gym for back and bi's... started off feeling good, until i saw Guy Cisternino hitting back and motivation was acheived. i forgot that the Flex Lewis Classic was yesterday, in the town i'm at and he and Dexter Jackson were in for a guest posing. didn't get to see Dex though :/ anyway after he left i was hitting Bi's and none other than Rich Gaspari comes over and sits next to me for seated laterals. i was star struck. i literally said "holy sh!t Rich Gaspari!" and he looked over and said "how ya doing". he was in a hurry so i didn't wanna bother him, but that made my day. i even had a good workout, which never happens after travel. later last night went to a local vineyard and had a pipe with some friends from my lab and a couple glasses of wine, which turned into a hooka night. ended up eating my last 2 meals at midnight, so i woke up weighing ~5 pounds heavier than normal lol. all was fixed by lunch time today though

i feel like i should be disappointed by my lift today, but TBH my form was on, i felt good, and got a decent workout in. i was supposed to do abs and some calves, but i was wiped and hot (102 F outside, and no AC in the warehouse for the Oly gym) and my knee was aching a little after teh squats so i called it. the rest of tonight is gonna be dedicated to relaxing and enjoying not worrying about anything til tomorrow, when i gotta start planning a move and catching up on my literature for school... i def. will be doing a mini starting tomorrow til vacation, so not even 2 weeks. my mom was trying to keep it a secret where we're going, but i found out it's gonna be Ireland and i am STOKED!!! i also found out that my parents and grandparents are moving right after i do :/ sucks because i should be there to help. anyway, enough ranting for now, a lot to talk about later. cheers everyone, thanks for sticking around (those of you that do anyway)

jpfaherty
06-24-2012, 05:36 PM
In for speedo pics :D

wrkoutfrq
06-24-2012, 05:52 PM
In for speedo pics :D

hehe gotta go buy one first!

i was going through my phone and found some pics of friday night's dinner, which was REALLY good authentic mexican. i had to speak spanish to the waitress it was so authentic... they called this a "Super Burrito"... i ate a basket of chips and salsa before it, finished it in 4.5 min, then finished my mom's (she got the same) and at one of my sister's enchilada and could have kept going... psssshhhh, super.... (to be fair it was ~a foot long)

http://i1136.photobucket.com/albums/n482/wcutrumpat/1340585089.jpg

http://i1136.photobucket.com/albums/n482/wcutrumpat/1340585091.jpg

then a couple from the vineyard last night

http://i1136.photobucket.com/albums/n482/wcutrumpat/1340585092.jpg

http://i1136.photobucket.com/albums/n482/wcutrumpat/1340585093.jpg
the riesling was actually very good, i was impressed. a little pricey, but i would actually say worth about what it cost

wrkoutfrq
06-25-2012, 06:41 PM
6/25/12

AM Weight: 168.6 (same as yesterday... not surprising)

Training
CJ focus

CJ @80%
5x188*2

Snatch + Hang Snatch
5x143

Strapless Superman Pull, snatch grip
4x90kg*3

Front Squats 80%
worked up from 133 to 199
3x199*3 (was gonna do 4 sets, wasn't feelin it)

Jerks from blocks
133*2
155*2
177
199
221
3x243 miss (SO CLOSE... vid later)
2x209*2

Box Jump w/ weighted vest
3x5

Cardio
PM LISS: Elliptical
used pwo meal as pre-cardio meal

Diet (C/P/F)
~2501 kcals
330/176/53

Notes
good workout, even though i was quite sore from yesterday. this was my first time ever doing oly workouts 2 days in a row, which was def. an eye opening experience. despite that, felt solid and fast. not sure what the deal with my weight is, but it makes sense given how i look in the mirror. the temperature has been >100 the past 2 days, and sweat in the gym was abundant. despite how much water i've drank and sweated out, my sweat was still very saline, which suggests to me i'm just holding a butt ton of water from too much sodium. we'll see how things go in the next few days. notice the mini-cut macros... we'll see what happens with my weight over the next few days, and depending on how fast things change i'll adjust accordingly. my maintenance on my current activity level is ~3000 kcal, so 500 drop should be ok. there's only a week and a half til vacation, so it's not like i'll be below maintenance for very long. tomorrow is chest and tris, then later tomorrow night is the speed climbing competition, so that should be interesting. til later!

wrkoutfrq
06-26-2012, 07:08 PM
6/26/12

AM Weight: 167.2 (getting better)

Training
Chest and Tri's

DB Bench
2x100's*4 (PR)
100's*3.5
*did a slow neg on last set...

Incline BB Press
155*8
165*6
175*4 drop 135*6

Flat DB fly
50's*10
2x53.5's*10 (PR)

Smith CGBP
180*6 (PR)
2x180*5

Cable Pressdown
3x72.5*8 (95 is stack)

O/A DB Overhead Extension
3x25*10

Toes to Bar
3x10

Decline Situp (old school style)
3xBW+35*6

Cable Crunch
3xStack*10 (vacuum between reps)

Donkey calf raise
3xStack+90*6 (PR)

Cardio
none

Diet
~2501 kcals
330/176/53

Notes
not much to say about this, straightforward day as any. i even had very little caffeine pre-w/o, only a cup of tea which is half as much as a cup of coffee, so the fact that i nailed all the weights says a lot! i basically sat around for most of the day, which really wasn't a big deal. i sat for a while before my lift so i could get a good amount of food in me, then sat after the workout so i could get some food in me before tonight, which was a speed climbing competition. it was a BLAST, i went in an hour early to get some practice in, which was smart because i got practice, but i was tired going into the competition. even though i've only climbed once before, i finished only 4 seconds behind one of the top climbers from the gym. plus i had a great time with some awesome people so thats what really counted. my forearms are SMOKED now, so tomorrow's lift should be interesting. i'm gonna eat twice before i lift, then do some HIIT in the afternoon. i doubt ill do too much in the way of cardio though because of how much i did tonight. for now, i ice my forearms and relax!

jpfaherty
06-27-2012, 05:06 AM
I've only been climbing once but my forearms were SMOKED! Crazy how strong elite climbers must be in their finger tips and forearms.

wrkoutfrq
06-27-2012, 03:44 PM
6/27/12

AM Weight: 166.6

Training
Snatch focus

Snatch
5x155*2
*missed several in there... wasn't feeling it above 143...

2 Cleans + Jerk
4x188 (was HEAVY for some reason...)

Clean Pulls, semi chinese style (extended it over the bellybutton, less pull from arms)
4x120kg*3

Squats 90%
worked up from 133 to 243 with triples
4x243*3

Push Press from blocks
133*2
155*2
177*2 (rep PR)
187 (weight PR)
199x (no way it was happening...)

Glute Ham Raise
3xBW+15kg*10

Cardio
PM LISS: Elliptical
used pwo meal as pre-cardio meal

Diet (C/P/F)
~2501 kcals
330/176/53

Notes
ok so this workout after yesterday's climb REALLY sucked... it seems like every muscle that is key for Oly lifting was just raped by the climbing yesterday, so everything felt heavy as hell... i was so wiped by the effort of salvaging the workout that HIIT wasn't happening. i'll see how i feel tomorrow and try and get it in. we'll see... i tend to be REALLY stubborn when my workouts aren't going so well and almost try and force them to be better, so i really pushed hard to get the weights moving, so i feel like someone beat me with a bat right now. all i wanna do is sit and read a book, which is probably what i'll do for the rest of the evening... tomorrow i have a spinal adjustment and i wanna ask the doc about a natural lean i have to one side. it's pretty apparent when i don't have a mirror to watch myself in when posing, so hoping it's just a muscular imbalance and not something like scoliosis. i was checked when younger, but that was pre-puberty so who knows. anyway, i'll be lurking til tomorrow after back and bi's!


I've only been climbing once but my forearms were SMOKED! Crazy how strong elite climbers must be in their finger tips and forearms.

i know the feeling big time... and they have to be strong in a LOT of areas. when you get the chance go to youtube and look up IFSC speed climbing world record... i've seen people who can't run that fast...

mattjansen
06-27-2012, 06:08 PM
Ok I missed it are you doing a mini cut?

wrkoutfrq
06-27-2012, 06:47 PM
Ok I missed it are you doing a mini cut?

yeah for like a week and a half lol.... i'm goin on vacation a week from today so i wanted to get rid of a little of the water weight i've been holding, and maybe drop a touch of fat. nothing serious TBH, and i'll be back to building after vacation i think. don't let the last set of pics fool you, i'm not anywhere close to the condition i was before. i should be back around there by next week i think

huntito
06-27-2012, 11:32 PM
Subbed.

loving your journal man, it gives me great ideas for my own training!

wrkoutfrq
06-28-2012, 03:19 AM
Subbed.

loving your journal man, it gives me great ideas for my own training!

thanks man, good to have you along! i really am just experimenting on myself to be honest, i've never actually seen someone do a "Olybuilding" style program before even though in theory it should work. i mean some of the top Olympic lifters have INCREDIBLE physiques, check out lu xiaojun and dimitry klokov for examples. it's not THAT much different than someone running sheiko, there's even less volume for legs than that in what i'm doing. it's just a different type of stimulus. is it optimal for bodybuilding? maybe not, but i'm getting the best of both worlds when it comes to strength and speed (what crossfitters like to call "functional strength")

huntito
06-28-2012, 10:05 AM
thanks man, good to have you along! i really am just experimenting on myself to be honest, i've never actually seen someone do a "Olybuilding" style program before even though in theory it should work. i mean some of the top Olympic lifters have INCREDIBLE physiques, check out lu xiaojun and dimitry klokov for examples. it's not THAT much different than someone running sheiko, there's even less volume for legs than that in what i'm doing. it's just a different type of stimulus. is it optimal for bodybuilding? maybe not, but i'm getting the best of both worlds when it comes to strength and speed (what crossfitters like to call "functional strength")

lol trust me i'm really familiar with klokov lol. But you also gotta remember that the majority of these guys are on the juice, so of course they're gonna develop awesome physiques with the training their doing.

I'm more interested in competing later on down the road but i can definitely understand why someone would want to incorporate olympic lifts into their bodybuilding routine. The lifts are such large compound movements, adding mass should come no matter what.

Bnizzle163
06-28-2012, 10:23 AM
Dude, that burrito looks legit. A mini cut? Please son, you are lean!

wrkoutfrq
06-28-2012, 01:31 PM
6/28/12

AM weight: 166.0

Training
Back and Bi's

Chest Supported Rows (someone was in the power rack...)
3x200*3 (huge PR)
200*4 (max rep set... another PR)

Weighted Pullups (slightly wider than shoulder width grip)
3x BW+2 chain *8

One Arm DB Row (Jeff Alberts style)
3x80's*10

Rear Delt Rows
2x65*12

Standing DB Lateral Raise
3x35's*10 (someone on the machine...)

BB Curl
3x105*5 (decent form, but SUPER HEAVY...)

Seated DB Curl (like a hammer curl with a supination once past 90 degrees)
2x40*8
*elbow was aching with this, so i called it after 2 sets

HS preacher Curl w/ single arm
3x32.5*10

Leg Press Calf Raises
3x5pps*10

Cardio
PWO HIIT: Elliptical
*pwo meal as pre-cardio

Diet (C/P/F)
~2501 kcals
330/176/53

Notes
today was a def. kick in the pants letting me know i need a deload... i was achey in a lot of my joints, the weights were super heavy, and cardio kicked my ass. i know it has nothing to do with my calorie intake but with my body needing a break. it's gonna get one really soon, starting next wednesday for a whole week! we leave for vacation, pretty sure to ireland, although my mother thinks it will make us more excited if she waits to tell us where til we're at the airport... in reality its just pissing me off not knowing what to pack etc. anyway, i'll be taking tomorrow off and doing little else but eating and resting. i may go for a hike, but i don't know. it's 106 F outside today, and its supposed to be hotter tomorrow and saturday (calling for 108 :eek: ) i like hot weather but it's even too hot for me now. the mini is going good, already looking better due to loss of excess water, which is mostly the goal of this. i know it won't last very long once i jump back to above maintenance but for now it should be ok. i'm not nearly as lean as i was in my last posing update, so much so that i was a little embarrassed to post the pics so i deleted them :o i'm not bad outta shape, but for some reason my body decided to hold a lot of water and a little more fat in all the worst places, hence the 168lb weigh ins at the beginning of this week.



lol trust me i'm really familiar with klokov lol. But you also gotta remember that the majority of these guys are on the juice, so of course they're gonna develop awesome physiques with the training their doing.

I'm more interested in competing later on down the road but i can definitely understand why someone would want to incorporate olympic lifts into their bodybuilding routine. The lifts are such large compound movements, adding mass should come no matter what.

agreed, and TBH all the pulling and squatting that is involved with oly lifts is only gonna help with one of my weak points, which is my posterior chain. plus everyone needs more legs lol, unless your name is ben pakulski or tom platz. i have no delusions of looking like kolkov, since i def. know they are sticking more needles than a heroine addict, but their physiques serve to illustrate that a great body can be built with this type of lifting


Dude, that burrito looks legit. A mini cut? Please son, you are lean!

that burrito was BOMB, but too small lol. i really wanna try some eating challenges, but i'm not a huge fan of those that are just big burgers or something. they give me really bad heartburn normally. i can handle burritos, etc. but things like burgers and wings kill my stomach. and i'm DEF. not as lean as before. at the beginning of this week i was up ~4.5 lbs from when those were taken. granted most of it was water, but that is the point of this mini, just to drop a little water from the lowered carbs/cals and MAYBE ditch a touch of fat. i plan fully to be back to gaining after my vacation, which is gonna be a slob eat and beer fest anyway lol. i'll even have dat der food pronz to prove it!

wrkoutfrq
07-01-2012, 05:16 AM
6/30/12

AM Weight: 166.8 (no BM and lots of salt)

Training

Snatch
133
143
155
165
175
3x185 miss (SUPER CLOSE...)
3x155*2
*was feeling good, everything til 185 was LIGHT. should have had 185 TBH

Cleans & Jerk
133*2
155
177
199
221
3x230 miss
2x187*2
*had the first 230, but was dizzy from clean, so had to bail before stepping upright in jerk

Clean Pulls, chinese style
4x110kg*3 (max clean weight, focus on REALLY pulling it)

Pause Front Squats (2s pause)
133*3
155*3
177*3
199*3
3x209*3

Push Press from blocks
133*2
155*2
177
187
199 (PR!)
204 miss
2x155*2 (with shoulder re-rack)

Glute Ham Raise
3xBW+15kg*10

GHD Situps
3xBW+15kg*12

Hanging Leg Raise (from rings)
2xBW*15 (was wearing Oly shoes, so little heavier)

KB Side Bends
2x2 pood*12

Cardio
none

Diet (C/P/F)
~2501 kcals
330/176/53

Notes
not a bad workout TBH, wasn't exactly happy with myself for missing the PR snatch, especially as close as it was TWICE... i'll post a vid after i upload it from my phone. after putting that much effort into snatch, CJ was pretty tough. i still managed to practically make a lift that was only 5lbs under my max. i was really dizzy from the clean and still managed to get the jerk overhead, but had to bail from lack of balance. after leaving the gym i traveled home, which started off a HORRIBLE trip because my A/C was down, but about halfway it kicked in and it got better. today is a day off, gonna eat, go to church, then maybe hike depending how hot it gets. if not, just gonna chill and eat. my plan for this week, since i leave wednesday afternoon is to hit chest and tri's tomorrow, back and bi's tuesday, and then wednesday morning i'll hit legs and shoulders, so keep your eyes open!

wrkoutfrq
07-02-2012, 12:02 PM
7/2/12

AM Weight: 165.2

Training
Chest and Tri's

DB Bench
80*12 (had at least 15 in the tank..., PR)
2x85's*10 (double PR, weight reps and sets)

Incline DB Press
3x70's*10 (PR)

Flat DB fly
3x50's*12 (easy)

Straight Bar Skull Crushers
85*10
95*8
85*10

V-Bar Cable Pressdown
3x140*10 (150 is stack, focus on lock out and squeeze at bottom)

DB Kickbacks, paused at contraction 1s
3x30's*12

Decline Situps (Old School)
3xBW+25*15

Cable Crunch
2xStack*15 (paused reps because too light lol)

Leg Raises
2*20

BB Side Bends
2x95*10 (PR)

Cardio
PWO LISS: Elliptical

Diet
~2501 kcals
330/176/53

Notes
fantastic workout today, was feeling quite strong. i was gonna go HEAVY for low reps but i was aching in my elbow and wrist, so i decided to do my first strictly Hyper focused workout in a LONG time. the pump was so strong it actually hurt (srs) which was AWESOME. same with the tri's, i was looking like a mini Fankhouser with balloon tri's and little bi's lol. after finishing with abs i jumped straight into some cardio, just to save time. i have several errands i have to run this afternoon before dinner at my grandmother's house, so i just decided to do pwo cardio. the hike yesterday was great, even though we did some unnecessary offroading trying to take the long way there. the views were amazing though, and i have a bunch of pics that i will upload this evening. i'm gonna hold off on the snatch miss video because when i come back from vacation i'm gonna really push hard while i have the good Oly equipment. i REALLY wanna snatch 90kg before i leave for OK, so i'm gonna work hard at it. that miss will be put into a sort of evolution of the final month kind of vid if everything goes to plan. tomorrow is gonna be a LONG day, cardio and lifting in the AM, then i'm gonna mow the lawn for my grandfather in teh afternoon, then prolly go out for some mexican after. i found out when i went to lift that on Wednesday (which is the 4th) they don't open til 7am, which REALLY sucks for me because we have to leave to go to the airport at 9, so i have to pull a get in/get out leg and shoulder workout that morning. i'm thinking a supersetting MaxOT style will do the trick, except maybe with higher reps. i kind of enjoyed the hyper workout today, so i'll prolly do it tomorrow and wednesday before my 7day layoff from weights (notice i didn't say workouts ;) ) til later with pics!

wrkoutfrq
07-03-2012, 05:08 PM
7/3/12

AM weight: dunno

Training
Back and Bi's

Weighted Pullups (*different db placement and station = different angle of pullup, much harder lol)
2xBW+15*8
BW+15*10 (got a little more used to it)

Chest supported Rows (different machine, cheap and bad angle IMO)
3x 2p+35*10

One Arm Lat Pulldown
3x70*12 (great squeeze)

Rear Delt row
65*12 (easy)
2x70*12 (better)

Cambered Bar Curls
3x35/s*10

Hammer Curls (slow and controlled)
3x40's*10

One Arm DB Preacher (on bench)
2x30*12

Seated Calf Raises
2x3plates*10

Standing Calf Machine
3x300*12

Cardio
PWO LISS: Elliptical

Diet (C/P/F)
~2501 kcals
330/176/53

Notes
long day today, got the workout in early, but was tired because i didn't sleep well last night (foreign bed...). was an ok workout, but not stellar. came back after finishing, at a couple meals and then went and push mowed my grandfather's lawn for him. he was freaking out because it was a little warm, but i thought it felt GREAT outside. i love mowing the lawn TBH, it's something i equate with childhood and being outside just makes me happy, so it was great to do that. i jammed to my ipod the whole time and it only took me 2 hours (normally ~3). came home and took a shower, then chilled for a while. im packing tonight for our trip tomorrow so i can go to the gym to get a REALLY quick lower body workout tomorrow morning. my mother wants to leave by 9, and the gym doesn't open til 7, so i'm gonna have to really ball out when i get there. i'm gonna keep it very simple, with some big compound moves like squats, deadlifts, and maybe some accessory lifts like extensions. i'll be supersetting shoulders in there as well, but luckily my shoulders are one part of my body that doesn't lag, so they don't need a whole lot of work. i realize one day's workouts wont change anything, but it helps to think that i'm making as much use of my pre-vacation time as possible. i'll be around as much as possible, and will update again during out layover, so stay tuned!

mattjansen
07-03-2012, 05:17 PM
Liking that Am weight haha!

So i really want to come train with a buddy at olympus and meet you, and possibly train along side of Flex during his olympia prep. I just saw that the manager started working with 3dmj for his prep, lets make it happen!

Bnizzle163
07-03-2012, 09:16 PM
You probably posted it somewhere, but I don't feel like digging :), how long are you running the mini for?

wrkoutfrq
07-05-2012, 04:00 AM
7/4/12

Training
Legs/shoulders
* shoulders supersetted with legs in order listed

Squats
135*5
185*5
225*3
2x245*5
255*5 (PR

Shoulder Press (slight leg push)
3x135*5

Deadlifts
2x315*10 (double PR, reps then sets)

DB Side Laterals
35's*10
2x40's*10

Leg Extensions
2x175*12 (machine only goes to 230, PR)

Leg Curls
2x130*12 (stack only had one more plate, PR)

Cardio
none

Diet
dunno....

Notes
not much time to update, will do a bigger one later when i find an adapter for the power outlets. i'm sitting in a hotel in London! thats where we are for vacation, and i'm super pumped for it! yesterday was a great day, had an awesome workout, ate some good food including some cinnabon ;) had about 3 hours of sleep in the past 60 hours, so i'm worn out, but it's only 11:53am here in the UK, so going to bed now would make the jet lag HELL, so i'm gonna tough it out til later tonight... til later when i have more power!


Liking that Am weight haha!

So i really want to come train with a buddy at olympus and meet you, and possibly train along side of Flex during his olympia prep. I just saw that the manager started working with 3dmj for his prep, lets make it happen!

dude that would be AWESOME. when would you be coming up? cuz i'm moving to Stillwater, OK on July 30th (starting PhD at OK State)


You probably posted it somewhere, but I don't feel like digging , how long are you running the mini for?

the intention was just til vacation came (~1.5 weeks), and so far that has held true. i'm not counting food while here in London, and i plan on enjoying the PHUCK out of some awesome eats. i'll be taking as many pics as possible too, just for everyone's entertainment! i'm hoping things don't get too out of hand so that i don't have to continue it after the break, but we'll see. my plan is to jump back onto maintenance cals the week after coming back to get rid of the inevitable sodium bloat, and hopefully be in a decent spot still to do some more gaining...

wrkoutfrq
07-08-2012, 11:27 PM
Quick update from soggy UK!

just tossing a quick update here from London, the vacation has been great, been out seeing the iconic sites, eating a lot of good food, and doing a LOT of walking. people here walk a lot, and even though we can use the "tube" (aka subway in the US) to get most places, there is still a lot of walking between stops and from the stops to the sites. i've been getting cardio in a little in the mornings, but nothing serious. learned that one the hard way after running the first full day we were here (after arriving the day before with no sleep and doing stuff that day), ran ~4 miles and explored the surrounding area, not knowing how bad it would suck to walk all day after that. since then i've done other things like stairway sprints, or just nothing at all lol. i've been eating like a cow and the only difference i can see is i'm watery from sodium. i'll be giving a full account complete with a pic BOMB and food porn in a few days when we get ready to head back to the states. i'm still lurking on here in my evening times before bed, so see ya around!

jpfaherty
07-09-2012, 05:06 AM
Quick update from soggy UK!

just tossing a quick update here from London, the vacation has been great, been out seeing the iconic sites, eating a lot of good food, and doing a LOT of walking. people here walk a lot, and even though we can use the "tube" (aka subway in the US) to get most places, there is still a lot of walking between stops and from the stops to the sites. i've been getting cardio in a little in the mornings, but nothing serious. learned that one the hard way after running the first full day we were here (after arriving the day before with no sleep and doing stuff that day), ran ~4 miles and explored the surrounding area, not knowing how bad it would suck to walk all day after that. since then i've done other things like stairway sprints, or just nothing at all lol. i've been eating like a cow and the only difference i can see is i'm watery from sodium. i'll be giving a full account complete with a pic BOMB and food porn in a few days when we get ready to head back to the states. i'm still lurking on here in my evening times before bed, so see ya around!

Glad you're having fun bud. I went when I was in 8th grade and don't really remember too much! You are the perfect age to appreciate everything, I'm jelly!

wrkoutfrq
07-13-2012, 06:54 PM
7/12/12

Training
Chest and Back deload
*getting back in the saddle after London

BB Bench
4x165*5

Incline DB Press
3x65's*8

BW Dips
3x12

BB Rows
4x225*5

Neutral CG Cable Rows
3x200*8

Neutral Grip Pullups
3xBW*10

some abz....

Cardio
none

Diet
dunno...

7/13/12

Training
Oly recup day

Snatch
8x155

CJ
8x188

Clean High Pulls
4x220*3

Squats
4x210*3

Push Press
doubles up to 143
3x143*2

Cardio
PWO LISS: Elliptical

Diet
~2800 kcals i think... didn't really track too close

Notes
ok, so i'm not gonna belabor this too much, but to make it short London was AMAZING... the weather left a lot to be desired (60F and rainy) but other than that it was a great spot to take a vacation. i saw a lot of typical tourist destinations, ate a lot of good food, and walked a LOT. came back and weighed in at 165.2 the day after the flight back, so i didn't gain any weight, but i am VERY smoothed out, probably from all the sodium. i haven't been really tracking cals the past few days, just because i didn't feel like putting forth that much effort, but assuming this water bloat will go away i'll be jumping back to mainenance come monday. til then it's gonna be a chill zone time lol. i'll be going in to do another Oly recup day tomorrow, then monday get back on schedule as best as possible. the next 3 weeks are gonna be HELL on my lifting. i leave Tuesday night to go visit family while they are still in driving range, then come back and have a full week to get in good lifts before moving the 30th. a lot of travel and lack of access to decent gyms. i'll try my best though, you can count on that. pics from the trip and food pron starts next post!

wrkoutfrq
07-13-2012, 07:04 PM
Start of the trip was great, someone decided to feed me cinnabon and coffee... the result was a little too much excitement...
*****://sphotos-b.xx.fbcdn.net/hphotos-ash4/394612_846856356352_2094345500_n.jpg

got about 3 hours sleep in 3 days, so firsrt priority after the flight was coffee, which in the UK = expresso in a cup
*****://sphotos-b.xx.fbcdn.net/hphotos-ash3/599561_846856790482_481275214_n.jpg
mom and sister...

got to downtown london and hadn't eaten in a while, so first meal in the UK was eaten in the crypt of a church in Trafalgar Square...
*****://sphotos-a.xx.fbcdn.net/hphotos-snc7/479951_846857044972_950570998_n.jpg
fried turkey breast, steamed veg, whole grain artisan bread, and bread pudding....

lord admiral nelson stood guard while we ate...
*****://sphotos-a.xx.fbcdn.net/hphotos-ash4/479808_846857199662_1763048441_n.jpg

couple of notable eats... won't take too much space with pics

*****://sphotos-a.xx.fbcdn.net/hphotos-snc7/376888_846857698662_1376049238_n.jpg
lamb spring roll with sweet chili sauce at a Turkish restaurant

*****://sphotos-b.xx.fbcdn.net/hphotos-ash4/306502_846857758542_1467260784_n.jpg
typical english breakfast, including black pudding, aka blood sausage... was grilled on a griddle, and was AWESOME...

*****://sphotos-a.xx.fbcdn.net/hphotos-ash3/529100_846858527002_1398702014_n.jpg
can't come to london without having a steak and ale pie with a pint of guinness! was def. legit, tasted like beef stew without the veg (was just beef, mushroom gravy, and onion with a pastry cover)

*****://sphotos-a.xx.fbcdn.net/hphotos-snc7/580917_846859559932_1747409166_n.jpg
they even sell crawfish in random fast food shops, this from Pret a Manger

Bnizzle163
07-13-2012, 07:08 PM
Pics are awesome dude, looks like you had a great time. I'm totally jelly!

Glad to see you back to the grind though, boss.

wrkoutfrq
07-13-2012, 07:12 PM
*****://sphotos-b.xx.fbcdn.net/hphotos-ash4/479808_846863137762_1301989464_n.jpg
blueberry pie ice cream from a small shop in Kensington... was BOMB

*****://sphotos-b.xx.fbcdn.net/hphotos-ash4/483333_846863147742_1303132974_n.jpg
pre-dinner bruschetta (i had a salad, was craving some health food believe it or not lol)

*****://sphotos-b.xx.fbcdn.net/hphotos-ash4/426921_846863467102_853710452_n.jpg
my pre-DDR fuel lol... just the soft serve, not an actual mcflurry. could have had it, but just wanted the vanilla

*****://sphotos-b.xx.fbcdn.net/hphotos-ash3/529248_846863866302_1237709038_n.jpg
took FOREVER to walk to the zoo from the tube (subway), so my 1200 kcal meal to recover... they listed all their foods' kcal amounts which i thought was really cool

*****://sphotos-b.xx.fbcdn.net/hphotos-ash3/561227_846865527972_2080929428_n.jpg
the start of an epic sushi adventure

*****://sphotos-b.xx.fbcdn.net/hphotos-ash3/532163_846865552922_1668972259_n.jpg
one unique part of it: seared (aka raw lol) beef... was actually really good

*****://sphotos-a.xx.fbcdn.net/hphotos-ash3/599961_846865607812_1705335093_n.jpg
part of the aftermath of my hunger lol (my sis took some of my plates away for use with dipping sauce)... lets just say at 2.40 pounds (1 pound = 1.72 dollars) this was not a cheap meal for my father to pay for ;)

wrkoutfrq
07-13-2012, 07:18 PM
Last one i promise!!!!

*****://sphotos-a.xx.fbcdn.net/hphotos-prn1/560936_846866296432_615511914_n.jpg
you CANNOT go to London without having fish and chips... which for some reason is always served with peas (either normal or mashed...)

*****://sphotos-a.xx.fbcdn.net/hphotos-ash3/599935_846866371282_2054610566_n.jpg
last night in London = pub food!

*****://sphotos-b.xx.fbcdn.net/hphotos-ash3/561388_846866411202_470832918_n.jpg
fresh made tomato soup with a half pint Stella Artois Black

*****://sphotos-b.xx.fbcdn.net/hphotos-ash4/391431_846866441142_1168319793_n.jpg
grilled sea bass...

*****://sphotos-b.xx.fbcdn.net/hphotos-ash4/409752_846866481062_595194850_n.jpg
last meal in London, at the terminal before our flight... after running at 330am, going 5 hours without food, this was VERY welcome...

if you want to see my pics of the scenery here's the links to the albums on FB:
London part 1 - *****://www.facebook.com/media/set/?set=a.846856346372.2191008.44107093&type=3

London part 2 - *****://www.facebook.com/media/set/?set=a.846862299442.2191011.44107093&type=3

wrkoutfrq
07-15-2012, 05:26 PM
7/14/12

Training
Oly recup day

Snatch
5x133*2

CJ
5x177*2

Paused Front Squats
4x187*3

Paused Jerk Doubles
3x155

Glute Ham Raise
3xBW*10

Cardio
none

Diet
same as Friday, not really keeping too close an eye, but ~2800kcal

Notes
not much to note here other than HOLY HELL am i jetlagged. weight the morning of this workout was 166.6, and this morning was 166.4, so slowly coming down. i'm relatively certain i gained a little fluff, but i'm not too worried about it. hopefully that will sort itself out when i jump back to a normal schedule, which unfortunately wont be for a couple weeks. leaving mid week to visit the fam throws a wrench in my Oly schedule due to lack of proper equipment, not to mention all the stress of traveling. then i come back and it's packing time and moving time, so there's that... went climbing LATE last night for a late night climbing party thing at the local climbing gym, had a blast. climbed from 10 til 230am, and then of course the wonderful jet lag had me up at 5 this morning... i went back to bed by force and then got up, ate and went for a run before church. i also went and played some disc golf after church. my hope is that i exhaust myself so much that if forces me to sleep normal... the wrench in that one is i'm supposed to take a buddy of mine to the Nashville airport tomorrow morning at 330am (FML), so thats an hour of driving right in the middle of my sleep cycle lol. tomorrow is back to the normal lifting, gonna try and get a good 4 week heavy cycle in during this transition time, that will give me something to stay sane with all the stress lol


Pics are awesome dude, looks like you had a great time. I'm totally jelly!

Glad to see you back to the grind though, boss.

thanks man, i had a blast! i won't lie though, i was SERIOUSLY craving some of the foods we americans take for granted, like any fat free or sugar free products. it feels good to be back in the saddle, it's sad when a vacation ends up being more stressful than normal life lol (long story, angry females in the group... :eek:)

jpfaherty
07-15-2012, 05:54 PM
Awesome pics man! Sounds like a great time. Back killing it already, yeah budday! :D

mattjansen
07-16-2012, 04:31 PM
Tour de food was awesome man looks like you had a blast, I saw your status yesterday about training way to get after it!

wrkoutfrq
07-16-2012, 05:33 PM
7/16/12

Training
Snatch Focus...

Snatch
133
143
155
165
177 (my current PR, was easy)
3x182 miss...
3x143*2
*i WILL break that 80kg mark next time... count on it

Power Clean + CJ
4x199*2 (2x PR, weight and sets...)

Snatch High Pull (not chinese style, w/o straps...)
3x199*3 PR

Pause Squats (3+ sec. pause at bottom)
4x209*3

Jerk from blocks
155
177
199
221
231 (EASY...)
3x243 miss... (coming for this too..........)
2x188*2

Cardio
PWO LISS: Elliptical

Diet (C/P/F)
2797 kcals
371/195.5/59

Notes
i went into this workout apprehensive because i still haven't fully recovered from my trip. combine that with having to get up at 245 to take my friend to the airport, then come back and get back in bed at 5 and you have the recipe for a wary workout... after hitting that 177 snatch so easily there was no more hesitation, i was pumped to the max... everything felt heavy but i didn't care, my motivation was high, and i was hell bent to have a good workout, and i did. i'm not worried about that snatch miss for the PR, nor the miss on the jerk as well, because they were both VERY close, and i WILL be making them soon, probably next week. i've def. gained a little fluff after the past week or so, so i'm sitting at 200kcals below maintenance at this activity level. i'm hoping that this will allow me to slowly chip away at the fluff while not losing strength. i've never done something like this, so i'm trying to mimic Berto as best as possible without knowing what he was actually doing. i'll be tossing in the odd cheat day to act as a refeed if need be, and even if not need be, because TBH i want to enjoy life as much as the next person. i won't have much time to spend with people here in TN, and if that means a beer or two with friends why should it matter that i'm over cals?...

this week i'll only get the chance to do another day of regular oly lifting because of my schedule, but i'll be doing a pull style workout while down visiting my family. i have to get up tomorrow early and hit chest and tri's because my mom wants to leave home for SC (where my family lives) by 3 her time, which is 2 here in TN. that requires me to leave here no later than 10am tomorrow morning, so thats the plan! gonna ride this positive wave as long as possible, and maybe it will bring in some gnarly PR's!


Awesome pics man! Sounds like a great time. Back killing it already, yeah budday! :D


Tour de food was awesome man looks like you had a blast, I saw your status yesterday about training way to get after it!

hellz yeah it was GREAT! i was ready to be back though, the iron was calling my name ;) at the end of the road i REFUSE to be the one standing there saying "i wish..."

wrkoutfrq
07-17-2012, 06:56 PM
7/17/12

Training
Chest and Tri's

BB Bench
3x205*3 (BIG double PR, weight and reps!!!!)
2x185*5

Incline Machine Press
3x110*8 (pretty sure a PR)

Cable Crossover
3x30*10

STRICT Cable Pressdown
3x85*5

Machine Tricep Dips
3x190*8 (light...)

One Arm Cable Overhead Extension
3x15*10

Cable Crunch (jacked up tricep station... strict...)
3x100*10

Knee Raise
3xBW+15*15

Swiss Ball Crunch
3xBW+25*15

Cardio
none

Diet
dunno...

Notes
amazing workout this morning... wanted to hit calves too, but ran outta time. been a long day, trained this morning, then immediately went back to the apartment, ate a meal and a half (normal pwo, plus some bread and eggs after a shower), then hit the road and i JUST got in to the family's house. spent 11 hours on the road in total. nutrition was def. low today, but i could honestly care less at this point... we got to the house, i eyeballed some venison tenderloin (was BOMB), rice cakes and peanut butter, and now i'm goin to bed... tomorrow i'm prolly gonna take off from lifting and do an intense cardio workout. after that there's prolly gonna be a LOT of being a good ole southern boy, catching alligators, snakes, and frogs by hand (srs... i'm a herpetologist, thats what i do :) ), and shooting some guns. i'll update later tomorrow evening!


edit: here's some highlights from yesterday's workout

7s7xVRk9_nc

Bnizzle163
07-18-2012, 06:43 AM
Looks like you haven't missed a beat. Right back to the grind and hitting PR's. Awesome!

In terms of diet, I'm pretty sure anything you gained is minimal and mostly water weight. Have you stepped on the scale? You may be surprised. Personally, I wouldn't restrict calories at this point, seeing as you did a mini pre-vacation to prep for a surplus of cals. I would switch over to a small surplus. After all, the goal here is to get stronger :)

wrkoutfrq
07-18-2012, 08:39 AM
Looks like you haven't missed a beat. Right back to the grind and hitting PR's. Awesome!

In terms of diet, I'm pretty sure anything you gained is minimal and mostly water weight. Have you stepped on the scale? You may be surprised. Personally, I wouldn't restrict calories at this point, seeing as you did a mini pre-vacation to prep for a surplus of cals. I would switch over to a small surplus. After all, the goal here is to get stronger :)

i have stepped on the scale, pre vacation i was at 165.8, the day i got back i was 165.4, but then the next day i was 168.8. i've been hovering around 167 the past few days. i was initially thinking water too, and i've been very loosely counting, so i probably am around maintenance, if not a small surplus. the stress of all the travel i'm having to do right now is def. not helping, since cortisol can cause water retention. next week i'm gonna start being more strict with my counting, since when i don't count too closely i tend to undereat. i just don't have the appetite most people do, even though i can seriously eat some people under the table. as far as the back at the grind goes, i'm just trying to catch up to you on bench! you and JP both have been beasting hardcore, i gotta bring my A game!

huntito
07-18-2012, 10:32 AM
lifts are looking nice man!

just curious what type of camera are you using? I like the quality a lot more compared to my phone haha

jpfaherty
07-18-2012, 10:49 AM
i have stepped on the scale, pre vacation i was at 165.8, the day i got back i was 165.4, but then the next day i was 168.8. i've been hovering around 167 the past few days. i was initially thinking water too, and i've been very loosely counting, so i probably am around maintenance, if not a small surplus. the stress of all the travel i'm having to do right now is def. not helping, since cortisol can cause water retention. next week i'm gonna start being more strict with my counting, since when i don't count too closely i tend to undereat. i just don't have the appetite most people do, even though i can seriously eat some people under the table. as far as the back at the grind goes, i'm just trying to catch up to you on bench! you and JP both have been beasting hardcore, i gotta bring my A game!
Awwwww shucks! :p Thanks man! Feels good hearing that!

Glad to see you haven't missed a beat!

wrkoutfrq
07-19-2012, 02:37 PM
7/18/12

Training
none

Cardio
Crossfit w/o "Yucky"

Rx:
Run 800M
50 Push Ups
50 Pull Ups (kipped)
50 Kettlebell Swings (2/1.5 Pood)
50 Box Jumps
50 Sit Ups
Run 800M

lack of gym = my version:

Run 800M
50 Push Ups
50 Jumping Pull Ups in sand (result = semi-strict pullups...)
50 Burpees
50 Picnic Table Jumps (table top)
50 Sit Ups
Run 800M

Total time: 20:16

7/19/12

Training
Non-full Oly Workout

Muscle Snatch
95*3
105*3
115*2
135*2 (PR)
135 (missed second)
2x95*5

Shankle Complex:
[Deadlift from floor, 3x clean pull from hang, hang clean, 2x jerk] = 1 rep
worked up to 155
4x155

Hang clean Pull from bench
4x315*3 pulls (easy, but RAPED my legs)

Smith Front Squats (no squat rack, vertical machine not angled)
4x235*3
*used this opportunity to use PERFECT form and all the way down, actually almost hit failure and was really nice

Machine Shoulder Press
4x190*5 (machine went to 230)

Ham Curl (OLD machine, plate loaded)
3x120*10

Cardio
none

Diet (C/P/F)
dunno...

Notes
nice workout today despite having almost no usable equipment... i got a little video that i'll upload later. diet has been whatever, had some AWESOME mexican food yesterday, but that was the biggest meal i had all day. my sisters all under-eat, big time so there is pretty no usable food in the house. i've been making due with frozen venison loin and low cal bread. i've been actually going kind of low carb because i've been trying to make up my cals i'm missing in carbs with nuts and peanut butter. tomorrow gonna hit some back/biceps and some cardio tomorrow morning before we have to go home. it should be interesting because i'm supposed to go flounder gigging tonight, which apparently is a really late affair... i foresee tomorrow hurting a lot lol. oh well, thats why i came here, to have fun. last night i went out paddling in a john boat through the swamp hunting for snakes and alligators, and didn't get but about 4 hours asleep, if that, so that made the workout today fun lol. i seem to have a knack for taking vacations that require recovery lol... anyway, i'll be back later with some short vid clips from today!


lifts are looking nice man!

just curious what type of camera are you using? I like the quality a lot more compared to my phone haha

haha i'm using my iPhone camera... i just am obsessive about taking good pics so i take my time with them

Incubusfan18
07-19-2012, 07:08 PM
A little late, but subbed!

wrkoutfrq
07-21-2012, 11:32 AM
7/20/12

Training
Back/Bi's

Wide Grip Weighted Pullups
4xBW+35*4

BB rows
3x225*10

One Arm Cable rows
3x75*12

Cambered Bar Curls
3x110*4 (PR)

Machine Preacher Curls
3x60*10 (failure...)

Reverse Grip cable Curl (slow tempo with squeeze)
3x50*12

Pec Dec Rear Delts
3x110*10

Machine Lateral Raise
3x90*10

Machine Calf Raise
4x240*fail (didn't count too close, started ~12, ended at 8.5)

Cardio
PWO LISS: Elliptical

7/19/12

Training
Non-full Oly Workout

Clean and Jerk triplets
3x177 (PR)

2 Clean + Jerk
2x177

Snatch High Pull
4x185*3

Paused Clean Pull (at knee)
3x225*3

Squat
worked up to 275
3x275*2 (PR)
3x245*3

BTN Shoulder Press (slightly wider than shoulders grip)
3x115*5

Ham Curl
3x200*10 (machine went to 250)

Cardio
none

Diet (C/P/F)
back on the grind:
2992 kcal
400/208.5/62

Notes
been a long couple days... traveled back home from the relatives house yesterday, took all day. got a lot of sodium, so was really watery today. i jumped back on normal diet today, thank god, because today's workout was TOUGH... the CJ triplets were real gassers, and the squats were tough. i could have hit 3 on the first two sets of 275, but the second rep of the third set was a bit of a grinder. goin to see the dark night tonight, then tomorrow heading back to TN to pack for my move. i'm hoping to get a decent max out day this week for CJ, and maybe snatch if i feel it this week since it's my last week with a legit Oly gym access. stay tuned for some recovery tomorrow and then getting SERIOUS this last week before the move!


A little late, but subbed!

thanks man, glad to have you along! this log obviously isn't going anywhere anytime soon, so better late than never!

NaturalPursuit
07-21-2012, 12:36 PM
been getting caught up on everyone's logs! subbed bro! Pics and workouts lookin CRAAZY GOOD!!

wrkoutfrq
07-23-2012, 07:12 PM
7/23/12

Training
Oly Workout

Snatch + Hang Snatch
4x155 (PR)
*missed a couple hangs toward the end, but because of overpulling

2 Clean + Jerk
4x199

Clean High Pulls
4x243*3

Front Squat 80%
worked up to 199 in 3's
4x199*3

Jerk Doubles
Worked up to 199 in singles
4x199

Cardio
PM LISS: Elliptical

Diet (C/P/F)
2989 kcal
406.5/212.5/57

Notes
shoo man still feeling the weekend today... after that sick workout Saturday, had a great run Sunday before driving back to school, so my body hurts. woke up with plenty of energy, and was fine on energy, but my body was stiff and sore. made the lift VERY hard, and everything but the snatches felt super heavy. the stress of the move is starting to catch up to me... feelings are starting to stir TBH, because i realized that i'm going to have to say goodbye to 2 homes, and a host of great people i'm proud to call friends. i have to drive home this weekend to help pack the truck with stuff to take to OK with me, and that is one place i've called home for years, and am VERY attached to. then i gotta say goodbye here at school, which has been a home to me for the past 3 years. the experiences i've had here with my friends have made me very attached here as well. it's gonna be a very stressful and hard weekend... on top of that i'm gonna try and max out CJ and snatch before i leave. Thursday is CJ, and Saturday morning is snatch. that one is a little optimistic, because i'll be having a goodbye get together at the bar Friday night. but all that is in the future, and i like to focus on the now. tomorrow is a chest w/o, i'm hoping i can pull out another bench PR, and after i'm getting a spine adjustment in my final visit to my doc. time to get serious!


been getting caught up on everyone's logs! subbed bro! Pics and workouts lookin CRAAZY GOOD!!

thanks man! i've been kind of slacking lately with progress pics, but TBH all the stress and travel have not been conducive to body composition lol... i'm constantly really watery, and have prolly gained a little fluff. not bad though. when things calm down after my move i'll get some new pics

Bnizzle163
07-23-2012, 09:06 PM
It's good to give yourself a nice diet break every now and again :). It's all about balance bro. Good stuff.

wrkoutfrq
07-25-2012, 03:44 PM
7/24/12

Training
Chest and Tri's

BB Bench
205*4,3,4 (PR!!!, didn't rest long enough after first set, too pumped lol)
2x190*5 ( ;) )

Incline Machine Press
110*8 easy...
2x120*8 (PR)

Cable Crossover
3x30*12

STRICT Cable Pressdown
3x85*6

Rack CGBP (deload b/w reps)
3x135*8 (i was pretty toast at this point lol)

One Arm Cable Overhead Extension
3x15*10 (easy)

Cable Crunch (jacked up tricep station... strict...)
3x100*12

Lying Leg Raise (knees locked...)
3xBW+20*12

Swiss Ball Crunch
3xBW+35*15

Seated Calf Raise
3x160*6

Standing Calf Raise Machine
3x175*10 (paused reps)

Cardio
none

Diet
2989 kcal
406.5/212.5/57

Notes
sorry for the late update, been doing some work and catching up on laundry so i can start packing tomorrow... as i said before it's gonna be a very long and emotional weekend. obviously yesterday's workout was amazing, and that was after going cold turkey from coffee after drinking nothing but for the whole week prior, so i was very pleased by my weights. i took today off from lifting because i'm gonna do my oly lifting tomorrow with the guys who got me into it, and try to max on CJ. i wanted my legs to be well rested, and they weren't on Monday, so i just went for a nice long walk/hike for some active recovery and have been taking it easy all day. i also had my last spinal adjustment yesterday afternoon, so things are prime to be a good day tomorrow. i have my last Endocrinologist appt. tomorrow morning, and i have to get things worked out with him for my move because Friday is supposed to me my next TRT day, and i'm not sure i have the prescription for it. oh well. in addition to everything else, my advisor is putting together a going away party for me for friday night at his house, and i can't promise a complete lack of tears... i'm really gonna miss them when i go. so anyway, look for tomorrow's update because i'm hoping it will be a big one ;)


It's good to give yourself a nice diet break every now and again :). It's all about balance bro. Good stuff.

i totally agree man... at this point i'm not in HORRIBLE condition, even if i am heavier than i'd like to be and feel i should be offseason. when contest time does finally come for me it will be a long road diet wise, but at this point thats a good ways off, and the extra fluff is giving me some good leverage to move weights, so it's all good. i just gotta keep it tight enough to where the ladies are still interested, kno wuh i be sayin ;) gotta get dat dere sexy time on in OK :D

wrkoutfrq
07-26-2012, 04:18 PM
7/26/12

Training
Oly Workout

CJ (weights in kg...)
70
80
90
100
110 (2x PR!!!, jerk and full CJ), and not that hard!
112.5 (3x PR!!!, clean, jerk, and full CJ... like a phuckin boss... http://www.nextgenupdate.com/forums/images/smilies/afro1-smiley-face.gif )
115x (pulled from toes, might could have gotten it, but was pinned....)
3x95*2 (might be a PR, can't recall lol)

Snatch + Hang Snatch
worked up to 155 with the lift
4x155
*missed one hang toward the end....

Snatch High Pulls from blocks (at knees)
3x199*3

Squat 90%
155*5
177*5
199*5
4x221*5

Push Press
worked up to 155 in 3's
4x155*3

Cardio
AM LISS: Elliptical

Diet (C/P/F)
2989 kcal
406.5/212.5/57

Notes
phucking hell yes... i couldn't be more pleased with this workout. i was supposed to be going to work out ~5 because one guy had to work, but apparently not, so i got a call at 1230, after having blood drawn this morning for labs and then only having eaten a couple of moderate sized meals, saying "we're going to lift early, CJ max out lift in 30 mins, you in?" i looked down at my plate of rice cakes and PB and said why not? so i slammed what was left, watched a couple lifting vids for motivation and headed to starbucks. grabbed a small coffee, and hit the gym. i didn't get my usual warmup because i was a little rushed, so i did my normal mobility work, then did a quick bar warmup and started in on the weights. i think that in itself made all the difference, because i was SUPER fresh going into my heavier sets. combine that with the caffeine kicking in and the adrenaline of heavy single attempts and i was PUMPED. i hit 110 (thats 242 lbs) and i lost my mind, jumping around and yelling lol. i'd been chasing that in the jerk for months, and had just done it EASY... srs, that jerk was punched high and hard, with no balance issues. then moved on to 112.5 (247.5 lbs) and hit it too. i was stunned. i would have hit the 115 if my pull hadn't gone over my toes... anyway, enough about that, finally started the goodbyes at the doc's office today, then with my friends after they finished their lift. i've got some very hard ones tomorrow night, so i'll update with my lift before that happens because TBH i won't be in any kind of mood to do much of anything after that. so til tomorrow, here's to the promise of a snatch PR on saturday morning before i leave for NC to start the move!!!!

jpfaherty
07-26-2012, 04:35 PM
Great job on the PR's bud! You effin earned them. There's been so much hard work shown in this log over the months and it's paying off!

This may be sappy but just remember "It's not good bye, it's see ya later!"

wrkoutfrq
07-28-2012, 03:24 AM
7/27/12

Training
Back/Bi's

Wide Grip Rack Chins (squeeze + slow neg.)
4xBW+100*5

HS Low rows, overhand grip
3x2p+25/s*8

One Arm Lat Pulldown, supinated (bottom = reverse grip)
3x60*12

Fixed Cambered Bar Curls
3x110*5 (PR)

HS Machine Preacher Curls
3x60*10

Rope Cable Hammer Curl (someone was using cambered bar)
3x57.5*12

Pec Dec Rear Delts
3x105*10

Machine Lateral Raise
3x90*10

Leg Press Calf Raise
4x5pps*10 (1s pause at top and bottom)

Cardio
PWO HIIT: Elliptical
*this blew...

Diet (C/P/F)
not sure but close to 3000 kcal

Notes
so it's 5:15 AM here, and i went to bed about 4 hours ago... went to my advisor's house where he and his wife were gracious enough to throw together a last minute going away party for me, which was dinner, drinks, and cigars. the only people who were there were those working under my advisor, and TBH i wouldn't have had it any other way. I had to say goodbye to a group of people who i've come to view as family, and it was very hard to say the least... we've all been through so much together that knowing i wont get to go hang with them and talk, or go for the random beer hurts. such is life though. put that on top of what i feel was a sub par workout and you have the recipe for a not so good day. i was sore and tired already from the CJ session thursday, and so lifting hurt, and as such i tried to stay away from anything that placed too much stress on my posterior chain (lower back, glutes, etc.). cardio was a beast as well, so i was glad to be done with it. i had to get up this morning to do the packing i didn't get to do yesterday as a result of having to meet to work on some things before i left, and then the party last night, so i'm just gonna eat and stuff some boxes before heading to try my hand at a snatch PR. i would have liked to gotten more sleep, but the sh!tstorm that would ensue if i dont have enough ready to go when we go to pack the truck completely outweighs my sleep at the moment lol... angry menopausal woman not good! i'm still quite sore and very tight, prolly partially from lack of sleep, but i wont let that stop me.... til later this afternoon! then i have to drive home to pack the truck with stuff there, and tomorrow come back here to TN to get my apt. stuff. joy!


Great job on the PR's bud! You effin earned them. There's been so much hard work shown in this log over the months and it's paying off!

This may be sappy but just remember "It's not good bye, it's see ya later!"

thanks man, i was super stoked to hit those lifts! and it may be sappy, but i was keeping that quote in the back of my mind last night... as i mentioned above, i've really become connected with the people in my lab, and saying goodbye to them was like saying goodbye to a brother or sister.

wrkoutfrq
07-28-2012, 06:11 PM
7/28/12

Training
Snatch max day

Snatch
99*2
121*2
133
155
177
187 (PR!!!, see video...)
3x192 miss (botched form on first, then was tired by other two...)
3x155*2 (simple...)

ardcuPIgmds
i was really slow on that... but felt easy!

Power Clean + CJ
worked up to 199 in 10kg increments
4x199

Clean Pulls
3x130kg*3 (PR, heavy...)

Front Squat doubles
155
177
199
220
243
263 miss (got pinned HARD)
3x209*3

Push Press
Worked up to 155 in triples
3x155*3

Cardio
none

Diet (C/P/F)
not sure, travel day

Notes
check the vid yo!

hACp5fpwrmg

wrkoutfrq
07-31-2012, 07:00 PM
update

quick update for everyone, been a hellacious few days... been moving the past few days, no gym, no macro's, just cardio to relieve stress and keep me sane. the move was ridiculous, a lot of driving and a lot of moving sh!t. still not done unpacking, but the fam doesn't leave til thursday, so we've got time. i'll be hitting the gym for the first day of a nice long 7 day stint of workout days, since i've had to take the past 2 off. gonna hit some Oly work early tomorrow morning before shopping and unpacking all day. it's been a very hard past few days, a lot of strong emotions running thick. after finally getting everything outta the moving truck and into the apartment we went for italian and not a single calorie was counted... lets just say i EASILY cleared 150g carbs in bread and pasta, prolly cleared 200 TBH. fats prolly weren't too outta sight, but i didn't bother estimating. i'm full as a justin bieber concert is full of prepubescent girls... i'll be back tomorrow with a workout update, but i dunno when because i wont have internet for a bit... til later!

wrkoutfrq
08-02-2012, 05:17 PM
8/1/12

Training
Whatever... Lol

Clean and jerk
133*2
155*2
177*2
199*2
*started getting some bad looks from staff... Had to stop

Front squat
4x225*3

Snatch high pulls
4x209*3

Rack pulls
Warmed up to 315 (took a few sets)
315*3 (SUPER easy)
2x385*3 (PR)
- SS -
Snatch grip power jerks
3x155*3

Pause Squats 85%
4x225*3

7/24/12

Training
Chest and Tri's

BB Bench
3x205*4 (PR)
190*5
195*5 (PR)

Isolateral Incline Machine Press (nautilus)
2pps*8 super easy...
2p+25/s*6.5
2p+20/s*7.5

Cable Crossover
3x12

STRICT Cable Pressdown (lat pull station)
3x90*5

Isolateral tricep dip machine
3x2p+25/s*8 (holy hell this hurt!)

One Arm Cable Overhead Extension
3x12

Cable Crunch (jacked up tricep station... strict...)
3x110*12

Lying Leg Raise (knees locked...)
3xBW+20*12

Decline Crunch
3xBW+45*15

Cardio
AM LISS: elliptical

Diet
2989 kcal
406.5/212.5/57

Notes
Ok so this will be brief becaue I'm on my phone... Internet gets hooked up tomorrow AM so I'll be able to better update, but I'm very pleased by these workouts, made some good work out of a bad situation with the move and all... I'll give a better update tomorrow afternoon!

wrkoutfrq
08-03-2012, 07:17 PM
8/3/12

Training
Oly Accessory Rubbish

Power Snatch
2x99*2
121*2
133*2
155 miss (bad bail...)
133*2 missed second
*by this point i'd pissed the staff off royally, and was risking getting the boot, so i had to call it on full lift...

Snatch High Pull
3x199*3

Clean + CJ
worked up to 185
4x185*2

Clean High Pulls
3x110kg*5 (PR)

Speed Squats*3
155
177
199
220
243
4x221

Semi-Push Press
Worked up to 155 in triples
4x155*3

Plate Loaded Lying Ham Curl
3x55*10

Cardio
PM LISS: Elliptical

Diet (C/P/F)
~3000 kcal
400/215/60

Notes
PHEW!!!... ok i now have internet access again, and even though it + cable are costing me some it's nice to be able to connect back with the world lol... the past couple days have been pretty tough, getting used to living on my own again as well as saying goodbye to my family... came back and drowned my sorrows in the gym on Thursday, then had another decent day yesterday. Today i had the IMMENSE privilege to meet Dr. Brian Whitacre... he's an amazingly nice guy, i emailed him with initial intro's and then met him at the gym. i was finishing up with squats and he was just starting, so we got to have some chat time. i can't wait to interact with him more through the weightlifting club on campus. they are hosting a powerlifting meet and a bodybuilding show, both of which i would like to participate in. whether it's this year or not i don't care because i'll be here a while. in other news, i now have 0 places to do olympic lifts, so it looks like i'll have to quit on them :( sucks big time, but i think i'll be able to work some of the moves into a BB routine. I think i'm gonna jump back onto a PHAT split, i really like the volume/weight combo that comes with it and i've had some success with it before. as to when i'll be starting it i dunno, because technically next week is the last week of a 4 week heavy cycle for Oly lifting, but since i can't exactly finish that cycle i may just start fresh on Monday. or maybe do a deload and start next week. i'm not feeling ridiculously beat up, but i'm starting to notice a little stiffness here and there. if anyone has any thoughts toss them up. other than that i'm biding my time til school starts, gonna be crazy!

wrkoutfrq
08-04-2012, 01:47 PM
8/4/12

8/2 AM Weight: 167.6
8/3 AM Weight: 167.4

Today's AM Weight: 168.4

Training
Back/Bi's/shoulders

Wide Grip Rack Chins (squeeze + slow neg.)
4xBW+110*5 (PR)

Plate Loaded Compound Rows (nautilus)
3x2p+25/s*10.9.8

Isolateral Lat Pull suppinated (natilus, plate loaded)
3x2pps*12
*did it 2 reps both arms, 2 reps one arm style

Fixed Cambered Bar Curls
3x110*5 (easier this time)

FDB Machine Curls (plate loaded)
3x35ps*8

Reverse Grip Cable Curl
50*10
2x40*12

Rear Delts Machine (elbows on pads style)
3x125*10 (PR)

Machine Lateral Raise
3x105*10

Cardio
AM MISS: Outdoor Run...
*this blew for some reason, was only 3 miles...

Diet (C/P/F)
~3000 kcal
400/215/60

Notes
wow so today's workout was great! i haven't used some of these machines either in a long time or ever (compound rows) and TBH i REALLY like the way they hit the different muscle groups. the rows and lat pulldowns especially really hit my back better than i've felt in a long time. i could tell looking in the mirror i'd be a little heavy, but in all honesty i've gained a little fat over the past few weeks. that being said i'm not in HORRID condition still, so i'll keep cals where they are, especially with a deload and program change looming soon. PHAT normally takes a lot out of me, so we'll see how things go. i may run a true mini soon, but thats yet to be determined. i'll be taking some update pics this week sometime, so be gentle. other than that, nothing special to note. tomorrow gonna hit my last Oly hybrid workout, with heavy squats on the menu!

NaturalPursuit
08-05-2012, 06:05 AM
hell yeah that back session was great! all lookin good!

mattjansen
08-05-2012, 04:24 PM
Posted something in my thread you might find some interest in experimenting with! :)

jpfaherty
08-05-2012, 05:03 PM
In for NUDEZ :D

wrkoutfrq
08-05-2012, 05:37 PM
8/4/12

Training
Annihilation.... lol

Front Squat
133*3
155*3
185*3
215*2
225*1
4x240*3 (set PR)

Muscle Snatch
4x133*2 (PR)

Clean Deadlift
worked up to 332
332*5 (easy PR)
2x352*4 (PR!!!)

Pause Squats
worked up to 235
4x235*3

Klokov Press
95*5 (WAY too easy)
3x115*5

Seated Calf Raise
3x3p*6 (funky machine... not a fan)

Decline Situp Leg Raises (kind of like partial toes to bar...)
3x15

Cable Crunch
3x90*15

Xiaojun BB Side Bends
2x90*10/s

Cardio
please god no...

Diet (C/P/F)
~3000 kcal
400/215/60

Notes
not a whole lot to say about this workout, except HOLY PHUCK... this was the kind of workout that afterwords you wanna just crawl in a hole and die for a few hours. i wasn't about to go anywhere after this. just sit back and feel the soreness come on lol. not sure where my head was doing so much HEAVY compound moves, but it wasn't bright. i was gonna try and do a squat max after the deads, but the way my core was feelin it wasn't happening, so i just went with some super deep pause squats... they actually felt great TBH, hit my quads really well. tomorrow i'll be starting the PHAT routine, but i'll be starting at 80% intensity and linearly periodizing up to max effort in a couple weeks. i figure that will give me time to get used to the program again, as well as recover from today lol. til later!


hell yeah that back session was great! all lookin good!

thanks man, it felt GREAT and i am sore as a mo-fo today from it lol... i went to roll outta bed and it was not a pleasant moment lol


Posted something in my thread you might find some interest in experimenting with! :)

on my way! ;)


In for NUDEZ :D

they aren't pretty, but hey someone might like them lol

mattjansen
08-05-2012, 06:21 PM
Ok I want to challenge you to something for just two weeks after reading your post in my thread. I was the same as you and hated the fact of giving up carbs but ultimately I did it for my health. If you look at the prolonged effects of lower fat diets in relation to hormonal responses it seems like a no brainer to me for guys in our conditioning knowing that without help our hormones suck that we should from a diet stand point do all we can to optimize our situation. So if you do nothing other than just keep the same kcal content that you have now just switch up your macro percentages by getting at least 35-40% from fats and see how you feel. I choose to go the really healhy route and get high quality fat sources from fish oils, MCT's from (coconut oil, red palm oil) nut butters ect. But just trust me dude this obviously in conjuction with the HRT i feel the best I ever have. I have been only getting in 115 ish grams of carbs and most of that is coming from the nut butters and veggies losts of veggies so I still get a good bit of volume in my meals and I feel full. Pumps in the gym have not weaked if anything they have improved. If I have not convinced you yet than I might not but it was worth a try :)

jpfaherty
08-05-2012, 06:30 PM
Ok I want to challenge you to something for just two weeks after reading your post in my thread. I was the same as you and hated the fact of giving up carbs but ultimately I did it for my health. If you look at the prolonged effects of lower fat diets in relation to hormonal responses it seems like a no brainer to me for guys in our conditioning knowing that without help our hormones suck that we should from a diet stand point do all we can to optimize our situation. So if you do nothing other than just keep the same kcal content that you have now just switch up your macro percentages by getting at least 35-40% from fats and see how you feel. I choose to go the really healhy route and get high quality fat sources from fish oils, MCT's from (coconut oil, red palm oil) nut butters ect. But just trust me dude this obviously in conjuction with the HRT i feel the best I ever have. I have been only getting in 115 ish grams of carbs and most of that is coming from the nut butters and veggies losts of veggies so I still get a good bit of volume in my meals and I feel full. Pumps in the gym have not weaked if anything they have improved. If I have not convinced you yet than I might not but it was worth a try :)

How do you know that it's the increased fats that are helping you feel that way and not simply the HRT that is giving you your health back? If you were having test problems for a long time then simply getting your levels back to "normal" would make you feel unbelievable (Way above normal) because of the huge increase in test don't you think? (Just playing devils advocate here)

It would be like me going on gear and I'm sure whichever macro I chose to increase drastically I would feel better/amazing, but it would be as a result of the test increase as opposed to the macro breakdown...Thoughts?

mattjansen
08-05-2012, 06:44 PM
How do you know that it's the increased fats that are helping you feel that way and not simply the HRT that is giving you your health back? If you were having test problems for a long time then simply getting your levels back to "normal" would make you feel unbelievable (Way above normal) because of the huge increase in test don't you think? (Just playing devils advocate here)

It would be like me going on gear and I'm sure whichever macro I chose to increase drastically I would feel better/amazing, but it would be as a result of the test increase as opposed to the macro breakdown...Thoughts?

Oh it definitely is the HRT but I think that there or more or less optimal ways to help out your hormones when it comes to diet as well. Long term low fat diets can cause yoru hormones to drop below where they should and I feel that personally for me three years ago that is where my issues started. I dieted my first prep just on trace fats it was terrible man and I think that that caused me to go in a deep hole but I think there are a lot of benifits to having higher fat intake 35% or so in your diet even if that means less carbs. Carbs arent an essential nutrient in excessive amounts. If you look at your current macros what percentage of that is carbs in relation to fat percentage.

schabowy90
08-05-2012, 07:09 PM
I dont really know whats going on above me, ill read it tomorrow, too lazy now.

But I do eat a lot more fat than carbs and believe I feel better.
Then again I stay pretty paleo, and I'm trying to lose some weight for my comp. down 183 to 176 in just less than 2 weeks.



*started getting some bad looks from staff... Had to stop



so gay.

wrkoutfrq
08-06-2012, 03:17 PM
8/6/12

Training:
PHAT Day 1
Upper Power 85%

BB Bench
4x175*5

Incline DB Press
3x75*8

Chest Supported Rows
3x155*5

Neutral Grip Pullups
3xBW*10

OHP
3x115*5

Alt. DB Curl
3x40's*6

Isolateral Machine Dips (tricep focus)
3x2p+25/s*6

Cardio
PWO LISS

Diet (C/P/F)
~3000 kcal
400/215/60

Notes
i hate weeks where i can't push myself beyond comfort... deloads are the bane of my existence, i never feel like i worked hard enough leaving the gym. i was smart to take this week to deload though. first few reps with weight on bench were done with achey elbows, and my back feels like someone played hopscotch on it all night. i'm so damn sore i don't even wanna move, but move i did. i'm not thrilled about having to miss out on my Oly lifting, and you'll prolly hear that a million times over the next week or so lol... it is just so much more exciting than regular BB moves, the explosive dynamic and the thought of throwing weight that some cant even bench over your head is super addictive. i'm gonna try to incorporate some of it in this routine but i dunno how yet... anyway, tomorrow is lower power and then a well deserved day off from lifting Wednesday


Ok I want to challenge you to something for just two weeks after reading your post in my thread. I was the same as you and hated the fact of giving up carbs but ultimately I did it for my health. If you look at the prolonged effects of lower fat diets in relation to hormonal responses it seems like a no brainer to me for guys in our conditioning knowing that without help our hormones suck that we should from a diet stand point do all we can to optimize our situation. So if you do nothing other than just keep the same kcal content that you have now just switch up your macro percentages by getting at least 35-40% from fats and see how you feel. I choose to go the really healhy route and get high quality fat sources from fish oils, MCT's from (coconut oil, red palm oil) nut butters ect. But just trust me dude this obviously in conjuction with the HRT i feel the best I ever have. I have been only getting in 115 ish grams of carbs and most of that is coming from the nut butters and veggies losts of veggies so I still get a good bit of volume in my meals and I feel full. Pumps in the gym have not weaked if anything they have improved. If I have not convinced you yet than I might not but it was worth a try :)

believe it or not i've tried the high fat approach... for some reason the way my body works it didn't agree with me. i was always super flat, lethargic, and had very little energy in the gym. mine was done the same way you are doing yours, lots of healthy fats, like a little from lean meats, the rest from nuts, olive oil, fish oils, etc. but it didn't make a difference. and when i came off of it back to normal carbs i gained like a mofo... i've found over the course of teh years that a moderate fat, moderate/higher carbs and low/moderate protein style works for me. the moderate fats take the glycemic index down enough that the carbs don't cause a crash, but the carbs are high enough to give me that boost i need in the long term. i'm pretty damn sensitive to carbs, and my blood sugar is normally quite low, so if i take them away it gets a little touch and go. for example, one time i ate, did cardio, then had my blood sugar tested and it came back 65, which is only just above hypoglycemia for a fasted individual... i had eaten lol


How do you know that it's the increased fats that are helping you feel that way and not simply the HRT that is giving you your health back? If you were having test problems for a long time then simply getting your levels back to "normal" would make you feel unbelievable (Way above normal) because of the huge increase in test don't you think? (Just playing devils advocate here)

It would be like me going on gear and I'm sure whichever macro I chose to increase drastically I would feel better/amazing, but it would be as a result of the test increase as opposed to the macro breakdown...Thoughts?


Oh it definitely is the HRT but I think that there or more or less optimal ways to help out your hormones when it comes to diet as well. Long term low fat diets can cause yoru hormones to drop below where they should and I feel that personally for me three years ago that is where my issues started. I dieted my first prep just on trace fats it was terrible man and I think that that caused me to go in a deep hole but I think there are a lot of benifits to having higher fat intake 35% or so in your diet even if that means less carbs. Carbs arent an essential nutrient in excessive amounts. If you look at your current macros what percentage of that is carbs in relation to fat percentage.

long term low fat diets can cause your hormones to drop, but in all honesty the big idea is calorie level from what i understand... i remember layne or someone talking about it in the nutrition section LONG ago, before i found contest prep, and were saying that beyond ~45g a day for a normal male has no additional benefit. i may be wrong, but thats the doctrine i've gone since i saw that. i'm still on the average side, with ~20% of my cal's coming from fats


I dont really know whats going on above me, ill read it tomorrow, too lazy now.

But I do eat a lot more fat than carbs and believe I feel better.
Then again I stay pretty paleo, and I'm trying to lose some weight for my comp. down 183 to 176 in just less than 2 weeks.

so gay.

lol yeah i've noticed a trend on the Oly circles with a paleo style, which usually results in a similar eating pattern to what Matt is describing above, which is higher fat and protein, lower(ish) carb. some people function well on that style, others not so much. and thats a hell of a loss in 2 weeks, hows strength holding?

and YES i agree about the gayness... check my notes in my log today, i'm still steaming about not being able to Oly lift anymore, you of all understand the difference between a powerlifting or BBing lifting style compared to the Oly lifts...

wrkoutfrq
08-07-2012, 05:29 PM
8/7/12

AM Weight: 169.0

Training:
PHAT Day 2
Lower Power 85%

Squat
4x225*5

Front Squat
3x185*8

Plate Loaded Leg Extensions
2x55*10

SLDL
3x245*8

Glute Ham Raise (hand assisted toward end)
2xBW*10

Plate Loaded Standing Calf Raise Machine
3x145*6
*pause reps

Leg Press Calf Raise
3x4pps*8

Decline Situp (vacuum between reps)
3xBW+10*10

Lying Leg Raise (decline situp)
3xBW*12
*i'll have to get a vid to show this, it's much harder than i thought it would be

Cable Crunch
2x90*12

Cardio
none

Diet (C/P/F)
~3000 kcal
400/215/60

Notes
awesome workout, i was still REALLY sore and stiff from the heavy deads so it was nice to back off some and go at it a little lighter. got to spot Brian Whitacre on squats today, he knows my name now (yes a little giddy :o don't judge!). he's a freaking beast and built like a brick sh!thouse... gonna switch up the macro's a little bit soon, gonna try higher protein lower carb for a bit. i'm hoping this will help keep me level in terms of weight fluctuations and water retention, as well as save some money, cuz i eat way too much walden products with my carbs (lol... i blame billy ;) ). i'm trying to get a new endocrinologist picked out, i left a message for one today since it was after hours when i called, but i think he might be a good choice. pretty sure he's a reproductive endocrinologist, which would make him ideal for my situation. we'll see! tomorrow is a MUCH needed day off from lifting, gonna try and swim for some cardio, should be interesting given what happened last time lol. i'm also gonna shop around for vets, as i wanna adopt a greyhound! the ex-race dogs make incredible pets, and just so happen to be exactly what i need in a dog for my apt. it's a little lonely living alone lol, but i think a new friend will be perfect!

edit: not sure whats makin my weight climb, but it's not moving too fast so i'll take it. that just means some type of growth is happening (hopefully the good kind!)

wrkoutfrq
08-09-2012, 03:46 PM
8/9/12

AM Weight: 169.8 (pre BM, 168.0 post lol)

Training:
Chest/Tri's Hyper 85%

BB Bench Speed work
6x135*3

Machine Chest Press
4x145*10

Decline Smith Press (slick as hell, maybe 5lb handicap with it...)
3x165*10

Incline BB Press
3x135*12

Pec Dec Fly
3x40*15

Rope Cable Pressdown
3x60*10

Skull Crusher
3x70*12

One Arm Reverse Grip Pressdown
3x30*15

Cardio
PM LISS: Elliptical
*gonna change this soon, not sure to what though, but i need more variety

Diet (C/P/F)
~2985 kcal
370.5/238.5/61

Notes
it's been a long time since i've done a strictly hypertrophy workout, esp one with this much volume, and it def. took it's toll lol. i wont lie it felt great though, the pump in my chest and tri's was HUGE. i did some swimming cardio yesterday and took a posing update vid, but it was outta focus and had nasty naked old men in the background that i didn't realize were in the shot (puke....). then i was gonna do another today, but it didn't work out either... gonna try and get one in the AM upon waking, but we'll see... i think i need to start varying my cardio, as i'm getting a little bored with the elliptical, even though it's a good burn. i also switched up the macros starting today, i upped protein and dropped carbs some. since i can't do the Oly lifting (yet, gonna work on it), i'm gonna work towards being the best (strictly) BB i can... my sister is being confirmed (one of the seven sacraments in the catholic faith) in November, and i wanna be as big as possible, but still lean. thats gonna require me to pay a lot of attention to my diet, training and rest. that may sound like common sense, but when i started grad school for my MS i neglected the latter two, training too much for how little rest i was getting. that won't happen this time, and i think my entire life will benefit from it, not just my BB

jpfaherty
08-09-2012, 04:14 PM
Very happy to hear you're going to adopt a greyhound! I don't know where I'd be in life with out my two dogs. They LEGIT changed my life in an extreme way. They are even partly responsible for my marriage! Mans best friend for sure! Even cooler that you're going for an ex-race dog. They really need it!

wrkoutfrq
08-10-2012, 06:02 PM
8/10/12

AM Weight: 168.8 (pre BM)

Training:
Back/Bi's Hyper 85%

Chest Supported Rows speed style
6x115*3

Strict BB Rows
4x185*10

Wide Grip Pullups *strict as hell
3xBW*10,8,8

One Arm DB Rows
3x70*12

Plate Loaded Isolateral Lat Pulldown *suppinating to reverse grip
3x70/s*15

Close Grip Cambered Bar Curl
3x70*10

One Arm Preacher
3x25*12
*gonna try suppinating these next week, i think it will be nice

Plate Loaded Isolateral FDB Curl Machine
3x25*15

BTB Standing Forearm Curl
3x95*10

Weight Plate Reverse Forearm Curl
3x25*12

Cardio
PM MISS: Run outside
*phucking SUCKED......

Diet (C/P/F)
~2985 kcal
370.5/238.5/61

Notes
so today was not exactly the best day... the workout was great, but woke up this morning to take my car to get the AC looked at (for the third time mind you...) and they tell me to leave it til the heat of the day that afternoon. they got a serious bert stare because how in the hell was i supposed to get around without it. so i told them i would just bring it back later, which made me have to rush the rest of my day to get my lift and run in. lift went good, but the run was prolly the worst i've had in a LONG time. long story short, i woke up lookin smooth, and i was wondering why, but then running i started cramping REALLY bad, so i was dehydrated for some reason. my lower back and forearms were in a constant cramp for the entire run. the pain was excruciating, but rather than stop my dumb ass kept going the whole way lol... i hate being stubborn. anyway after that took my car back to the shop to have them tell me that they can't fix it right now because they have to order the parts and it's gonna cost me 760 phucking dollars, on top of the 150 i've paid so far, to fix the thing. i was pretty pissed, tired, and hungry because at this point i hadn't eaten since after my lift, which mind you was before my run, so i went to wal mart, bought some groceries, and the night has been spent getting in the rest of my calories and watching Layne's "Inside the Life of a Natural Pro" videos. tomorrow is a big leg day, so at least now i have some anger fuel for the lift!



Very happy to hear you're going to adopt a greyhound! I don't know where I'd be in life with out my two dogs. They LEGIT changed my life in an extreme way. They are even partly responsible for my marriage! Mans best friend for sure! Even cooler that you're going for an ex-race dog. They really need it!

i honestly can't wait! i've been trying to make preparations to my apt. so that there wont be any hitch when i go to adopt one. they honestly are the perfect dog for me at this point, and i'm really looking forward to the companionship that it will bring. sure it will be added responsibility, but TBH it will be a welcome one!

mattjansen
08-10-2012, 07:08 PM
Spot from Brian...so sick dude. Just getting caught up looks like its time to get a little yolked haha. Keep me in the loop on your doc, I can also ask my doctor who is very pro helping those who need help and has connections all over if she knows of anyone that way that she could recommend.

wrkoutfrq
08-11-2012, 04:02 PM
8/11/12

AM Weight: 168.6 (pre BM)

Training:
Leg/Shoulders Hyper (fail on the periodization lol)

Session One: Legs
Speed Squats
6x175*3

Leg Press
4x5pps*10
*very light, but the good leg press was taken so i had to use the rubbish one that moves the weight in a curve...

Low Box Squats
4x185*10

Power Snatch (to warm up the posterior chain)
warmed up to 133 in doubles
3x133*2

*took off the Oly shoes and went into vibrams, more ham/glute emphasis

Stationary Lunges (like a bulgarian split squat without the rear foot elevated, one side at a time)
3x40kg*12

RDL/SLDL Hybrid (close stance)
3x205*12 (way too light...)

Plate Loaded Leg Extension
2x45*15
- SS -
Lying Leg Curl
2x45*15

Standing Single Leg Curl
2x3pl*15
*no poundages

*did some foam rolling and stretching, then went home and ate

Session Two: Shoulders/Calves/Abs

Push Press
6x95*3
*way too light, should have gone more for like 135ish, even though its speed work

BTN Wide Grip Shoulder Press (not quite klokov style)
3x95*10

Seated DB laterals
3x30*12

Pec Dec Reverse Fly (rear delts)
3x135*12

Leg Press Machine Calf Raise
4x390*10

CAble Crunch (isolated upper abs more than normal...)
3x120*12

Decline Situp (vacuum between reps)
2xBW+20*12

Decline Leg Raise
2xBW*15

Incline Twisting Crunch (on a hyper extension machine...)
2xBW+25*15

Cardio
please no....

Diet (C/P/F)
~2985 kcal
370.5/238.5/61

Notes
so today was def. a dumb moment on my part... i got really caught up in the idea of a big leg workout that i didn't really follow my 85% for all my sets. mostly just the box squats and the shoulder presses, but it's whatever. my lower back is sore from the cramping yesterday, which blew as well. despite that this day's worth of workouts were BRUTAL and a real eye opener as to the side of training i had been neglecting. i can't remember the last time i did a hypertrophy based workout for legs, everything has been 5 or less reps. it felt good, i won't lie. good thing tomorrow is an off day, because i'm gonna be hurting something awful! on a side note, i really need to see a new Endo and discuss with them some preventative measures for the side effects of my meds... my back is starting to rival a chimp's (yes i exaggerate, but i don't like back hair........), and there's some acne issues cropping up. it's all most likely due to elevated DHT, which is fixable, but i gotta get to see the doc first!


Spot from Brian...so sick dude. Just getting caught up looks like its time to get a little yolked haha. Keep me in the loop on your doc, I can also ask my doctor who is very pro helping those who need help and has connections all over if she knows of anyone that way that she could recommend.

i know, its amazing how you meet someone you emulate as the "wolf at the top" to quote arnold, and they are literally just like anyone else. i always picture people like Brian to be sort of caught up in their fame like some of the IFBB pros are, but he's a really cool guy. i will def keep you posted, if you get the chance ask her if she knows anyone out in the area (Stillwater, Tulsa, OK City areas). i really need to get with a new Endo ASAP.

schabowy90
08-11-2012, 04:10 PM
Wanna trade weights real quick? I'm 176-177. Need to be 170 in 14 days lol.

wrkoutfrq
08-11-2012, 04:20 PM
Wanna trade weights real quick? I'm 176-177. Need to be 170 in 14 days lol.

only if i get to train Oly! lol nah i'm doing good coping with the fluff i'm putting on, i def. don't need a 6lb jump in a day :p

good luck dropping the weight man, don't sacrifice strength doing it though!

Bnizzle163
08-11-2012, 05:13 PM
Haven't stopped in in a while, dude. Looks like you're still kicking arse and rocking the oly lifts as well! Lowered cho a bit in favor of some more protein I see?

wrkoutfrq
08-11-2012, 05:39 PM
Haven't stopped in in a while, dude. Looks like you're still kicking arse and rocking the oly lifts as well! Lowered cho a bit in favor of some more protein I see?

i'm trying to keep them in where i can! lol i'm gonna try to convince the campus rec to put a platform in a side room, even if i have to buy the weights myself lol. prolly wont happen though, campus rec centers are like a non-commercial planet fitness, minus the lunk alarm. i did drop carbs in favor of some protein, just trying something new. i already know from past experience that i dont handle carbs all THAT well, so maybe a more moderate carb, higher protein style will be good for me. it's getting harder to tell with the little bit of pooch i've got going, but i'm still lean enough to where i can keep track of it for now.

wrkoutfrq
08-12-2012, 01:55 PM
Off Day Update

Ok so i had planned to get some posing pics today, but that isn't happening... i know i keep putting it off, but today wouldn't have been a good day to do it. i'm so damn sore it's ridiculous. i made myself go down to the gym and do some light shooting basketball (*no running, just shooting lol...) and then a bunch of mobility work for some recovery. i then went and laid in the sun at the pool to get the blood flowing and relax some. i feel WAY better, but the time in the sun gave me a nice little bloat, so any pictures that would have happened today wouldn't be very representative. i'm gonna chill inside for the rest of the day and do some chores, so maybe the bloat will clear and i can snap some nudez!

wrkoutfrq
08-13-2012, 05:30 PM
8/13/12

Training:
Upper Power 90%

BB Bench
4x190*5

Incline DB Press
3x80*8

Chest Supported Rows (machine, plate loaded was occupied)
3x180*5

Neutral Grip Pullups
3xBW+10*10

OHP
3x125*5

Alt. DB Curl
3x45's*5

Isolateral Machine Dips (tricep focus)
3x3pps*5

Cardio
PWO LISS: Elliptical

Diet (C/P/F)
~2985 kcal
370.5/238.5/61

Notes
not a whole lot to talk about for today's stuff, just that you can tell the campus is starting to get active again. the gym was PACKED with a bunch of gym idiots... seriously, i've never seen such bad form and retarded workouts in my life... reminds me why i got away from the campus gym back in TN. at least there i had options! i just did my own thing though, all you can do really. finally got an appt. set up with an endocrinologist for next Wednesday. it's an hour's drive away, and they don't take any insurance, but luckily my insurance will reimburse me the cost, and they are very personable and knowledgeable, so that's kind of why i'm sticking with them... they got good reviews online as well, so that's a good sign. anyway, i've gotta get them my records from my last doc, and i should be able to get a prescription when i go so i won't miss any shots. i'm actually looking forward to it, unless they have a prostate check planned :o. its an older female doc, so that could get VERY awkward on top of already really sucking big time lol

mattjansen
08-13-2012, 05:35 PM
Notes
not a whole lot to talk about for today's stuff, just that you can tell the campus is starting to get active again. the gym was PACKED with a bunch of gym idiots... seriously, i've never seen such bad form and retarded workouts in my life... reminds me why i got away from the campus gym back in TN. at least there i had options! i just did my own thing though, all you can do really. finally got an appt. set up with an endocrinologist for next Wednesday. it's an hour's drive away, and they don't take any insurance, but luckily my insurance will reimburse me the cost, and they are very personable and knowledgeable, so that's kind of why i'm sticking with them... they got good reviews online as well, so that's a good sign. anyway, i've gotta get them my records from my last doc, and i should be able to get a prescription when i go so i won't miss any shots. i'm actually looking forward to it, unless they have a prostate check planned :o. its an older female doc, so that could get VERY awkward on top of already really sucking big time lol[/QUOTE]

Glad to hear that you got everything worked out and that your insurance is going to reimburse you that's awesome, heck my insurance sucks so bad its cheaper for me to go to a doctor off my plan then to go through insurance how messed up is that. The town that my dad does Fire/EMT in screwed us with our coverage last year. Are you going to ask for the same TRT protocol you are on now or listen to this doc and see what they have to say?

wrkoutfrq
08-13-2012, 05:57 PM
Glad to hear that you got everything worked out and that your insurance is going to reimburse you that's awesome, heck my insurance sucks so bad its cheaper for me to go to a doctor off my plan then to go through insurance how messed up is that. The town that my dad does Fire/EMT in screwed us with our coverage last year. Are you going to ask for the same TRT protocol you are on now or listen to this doc and see what they have to say?

that's hella messed up. this endo is pretty straightforward, she takes less patients because she can afford to without eating the insurance cost, so it's a better relationship b/w the doc and the patient, and the receptionist said that a typical fee would only by 150ish per visit, and that visits are usually only once every 5-6 months, which i can handle. bloodwork and meds will still be covered by insurance.

i'm gonna see what she has to say, but odds are i'll still be on the same protocol... i will be asking to have my DHT and estradiol checked again, since they are the main cause of acne as a side effect. i'm almost positive that it's my DHT thats too high, in which case i'll request to be put on a 5-AR inhibitor. that'll help decrease any risk of prostate issues as well, although my levels are well into the normal range there. i'd thought about an AI, but TBH if my E2 levels aren't outta the mid normal range (they weren't last time) then i'll leave that alone

wrkoutfrq
08-14-2012, 03:08 PM
8/14/12

AM Weight: 168.8

Training:
Lower Power 90%

Did some power clean + CJ to warm up, up to 135lbs

Squat
4x243*5 (PR for sets...)

Front Squat
3x199*8

Clean Style Deadlift
3x308*8
*surprisingly easy....

Glute Ham Raise (hand assisted toward end)
2xBW*10

Plate Loaded Leg Extensions
2x80*10

Seated Calf Raise
3x3p*6

Plate Loaded Standing Calf Raise Machine
3x145*8
*pause reps

Decline Situp (vacuum between reps)
3xBW+35*10

Ab Coaster
3x40*12
*laughed when i saw it, but not a bad contraption, hit the lower abs nicely

Cable Crunch
2x150*12

Cardio
none

Diet (C/P/F)
~2985 kcal
370.5/238.5/61

Notes
watched a bunch of Oly lifting and strength compilation vids before walking out the door, and MAN did i feel good today. the squats may have been a PR, but the felt awesome, and right at a RPE of 9 which is what i was aiming for. the rest of teh workout went just as well, the deadlifts i was probably most pleased about. i kept my form ROCK SOLID, almost looked like i could have cleaned the first rep of each set. got a lot of funny looks because i was moving a lot more weight than most guys in the gym, even for my size. i did get outlifted by this one gigantic dude, he was doing strict OHP with 280 for singles... i about sh!t the first time he did it because it looked pretty easy. oh well

so i'm in need of some advice on cals right now. i'm hovering in the vicinity of 3000 every day if you count the seasonings i use, and i'm slowly gaining, but i've added some fluff that i don't think i need to be carrying. i don't wanna cut because i'm making some good gains, but i feel like i should be holding better conditioning. pictures give a false impression of my condition because i have relatively well developed abs, so they show when i flex even if i'm a higher % BF. if i were leaner the cals and rate of gain i'm at right now would be great, but i think too much stress and lack of tracking during the moving period gave me a nice bit of cushion. thoughts anyone?

The Solution
08-14-2012, 05:19 PM
You always talk about cutting, you always talk about how "Tired" you are, and you are always doing Double Sessions and training 5-6x a week.
Have you considered not trying to stay the same weight BF% for so long and actually add some size (no disrespect) but you are very lean and you have a bad body image problem thinking you are adding fluff especially since you started TRT

Not trying to come off harsh just being real here. You have been adding PR's and strength why not ride it out and add some more meat onto those bones dude. You are scared to add more kcals and add size when i think its a prime opportunity to grow given your health and getting it sorted out. Of course there will be gain with new things added (TRT) and holding water from the shots.

But IMO -- You do too much
always doing cardio when your tired
doing multiple HIIT and double sessions almost daily

I think there needs to be some change with the cardio/workouts and with the kcals

Just my 2 cents.

wrkoutfrq
08-15-2012, 05:24 AM
You always talk about cutting, you always talk about how "Tired" you are, and you are always doing Double Sessions and training 5-6x a week.
Have you considered not trying to stay the same weight BF% for so long and actually add some size (no disrespect) but you are very lean and you have a bad body image problem thinking you are adding fluff especially since you started TRT

Not trying to come off harsh just being real here. You have been adding PR's and strength why not ride it out and add some more meat onto those bones dude. You are scared to add more kcals and add size when i think its a prime opportunity to grow given your health and getting it sorted out. Of course there will be gain with new things added (TRT) and holding water from the shots.

But IMO -- You do too much
always doing cardio when your tired
doing multiple HIIT and double sessions almost daily

I think there needs to be some change with the cardio/workouts and with the kcals

Just my 2 cents.

ok to start off, i don't want anything I say to come across negatively, because i really do value your opinion.

first of all, i've done only one double session in the past like half a year. i admit that one day was over zealous, but i was feelin really good that day so i went by feel. second, i have considered doing and all out "fulk" just because i do lack size, but TBH i disagree with getting fat just to gain a little extra muscle. it won't help me that much in the long run because there wont be much more gain than doing it the lean way, and it puts me in a bad place to start cutting in the future. it also looks like sh!t and feels like sh!t to be overweight... and on the topic of lifting frequency, this is where we differ philosophically. i ascribe to the idea that the body is adaptable to almost anything we throw at it. Layne and others follow this ideal, and they have had great success. i'm not doing the volume or the intensity that some of them are doing. they may be more seasoned BBers than me, but that doesn't change the principle of persist and adapt.

i do agree and have admitted before that i have a bad body image problem, and i'm working on sorting that out, but i also happen to be a realist and recognize that i'm not as lean as people think i am. a lot of bodybuilding is illusion, about presenting your overalll physique so that it looks as big and lean as possible, and i've done a lot of posing practice doing so. if i were to take a photo not posing you would truly see the condition i'm in. i have added a lot of strength recently and i have added quality size, not just fluff, so i agree with you on riding it out to keep gaining, i just don't think bulking for the sake of gaining as much WEIGHT as possible is the right approach. there are many who follow this doctrine, including Layne, Tommy, Brian Whitacre, etc. On the topic of cardio, i don't do much more than others here, even though it may seem like it, and i do it to keep cardiovascular fitness high. i refuse to be one of those guys who starts breathing heavy just walking up a few stairs.

i have learned to deal with the holding water from the shots, and honestly i hardly even notice it anymore. i'm not afraid to gain, but i don't want it to be rubbish gains, i want QUALITY gains, and that doesn't require stuffing myself like a thanksgiving turkey to get them. and lastly, the tired issue has very little to do with my activity levels and more to do with lack of quality sleep. the first thing to be affected when i'm stressed is my sleep pattern, and i have had a certain amount of stress on me for quite a while. if you notice since i've settled in to OK not a single day have i complained about being tired... it's because i can just chill all day and go to the gym. classes are about to start so that will change, but for now i'm just sitting around eating, and then going to the gym. so i'm sedentary most of the day, lift when i can, and enjoying relaxing.

again, i really do value your opinion, and thanks for your input... i will be continuing in a surplus as you suggest, but i will only add kcals if i stop gaining at the rate i am, which is about a pound every 2 weeks.

The Solution
08-15-2012, 09:46 AM
first of all, i've done only one double session in the past like half a year. i admit that one day was over zealous, but i was feelin really good that day so i went by feel. second, i have considered doing and all out "fulk" just because i do lack size, but TBH i disagree with getting fat just to gain a little extra muscle. it won't help me that much in the long run because there wont be much more gain than doing it the lean way, and it puts me in a bad place to start cutting in the future. it also looks like sh!t and feels like sh!t to be overweight... and on the topic of lifting frequency, this is where we differ philosophically. i ascribe to the idea that the body is adaptable to almost anything we throw at it. Layne and others follow this ideal, and they have had great success. i'm not doing the volume or the intensity that some of them are doing. they may be more seasoned BBers than me, but that doesn't change the principle of persist and adapt.

2 a days ..
Cardio AM Weights PM , you do it quite often not 2 a day workouts. But we have seen those. Why do you feel the need for so much cardio. Most people do not do HIIT/LISS almost daily even in the offseason. Yes i admire you love it, but ever consider eating a bit less that way you are never SO TIRED to workout.. So Drained from what you caption? May be something to ponder (cant knock it till ya try it)

I never stated fulk or bulking to just gain weight, i was simply saying I think you need to add some size given your health situation and that you are in a very lean state from what i see and it was my 2 cents. You can take it with a grain of salt. Just what i observe and what i see from your workouts and your writings.

Some of your workouts do eclipse 30-40 sets which does seem on the extreme to most, but you can pull it off with PR's so kudos to you!



i do agree and have admitted before that i have a bad body image problem, and i'm working on sorting that out, but i also happen to be a realist and recognize that i'm not as lean as people think i am. a lot of bodybuilding is illusion, about presenting your overalll physique so that it looks as big and lean as possible, and i've done a lot of posing practice doing so. if i were to take a photo not posing you would truly see the condition i'm in. i have added a lot of strength recently and i have added quality size, not just fluff, so i agree with you on riding it out to keep gaining, i just don't think bulking for the sake of gaining as much WEIGHT as possible is the right approach. there are many who follow this doctrine, including Layne, Tommy, Brian Whitacre, etc. On the topic of cardio, i don't do much more than others here, even though it may seem like it, and i do it to keep cardiovascular fitness high. i refuse to be one of those guys who starts breathing heavy just walking up a few stairs.


Well when you compare yourself to Layne, Tommy, Brian you are tlaking about people who do this for a living, who have another 5+ years of serious training so of course that is going to be a major difference to compare yourself to them and how they can train etc. But as stated some people can vary the cardio and bulk thing to get optimal results. Ever consider it? What works for X may not always work for Y, so you could experiment a bit. Just again what I see. You dont have to, its personal preference.

Adding weight does not mean bulking, adding strength over time and weight in increments = Bulk
Fulk on the over hand.. oh lawl.. Ice cream all day long!




i have learned to deal with the holding water from the shots, and honestly i hardly even notice it anymore. i'm not afraid to gain, but i don't want it to be rubbish gains, i want QUALITY gains, and that doesn't require stuffing myself like a thanksgiving turkey to get them. and lastly, the tired issue has very little to do with my activity levels and more to do with lack of quality sleep. the first thing to be affected when i'm stressed is my sleep pattern, and i have had a certain amount of stress on me for quite a while. if you notice since i've settled in to OK not a single day have i complained about being tired... it's because i can just chill all day and go to the gym. classes are about to start so that will change, but for now i'm just sitting around eating, and then going to the gym.
so i'm sedentary most of the day, lift when i can, and enjoying relaxing.


Do you think if you tried less cardio or less volume it may aid in your overall recovery? Just something to consider or think over a bit?
Sleep is a biggie, but just again what i see man.

NO harm no foul here! Being real.

wrkoutfrq
08-15-2012, 05:27 PM
2 a days ..
Cardio AM Weights PM , you do it quite often not 2 a day workouts. But we have seen those. Why do you feel the need for so much cardio. Most people do not do HIIT/LISS almost daily even in the offseason. Yes i admire you love it, but ever consider eating a bit less that way you are never SO TIRED to workout.. So Drained from what you caption? May be something to ponder (cant knock it till ya try it)

I never stated fulk or bulking to just gain weight, i was simply saying I think you need to add some size given your health situation and that you are in a very lean state from what i see and it was my 2 cents. You can take it with a grain of salt. Just what i observe and what i see from your workouts and your writings.

Some of your workouts do eclipse 30-40 sets which does seem on the extreme to most, but you can pull it off with PR's so kudos to you!

Well when you compare yourself to Layne, Tommy, Brian you are tlaking about people who do this for a living, who have another 5+ years of serious training so of course that is going to be a major difference to compare yourself to them and how they can train etc. But as stated some people can vary the cardio and bulk thing to get optimal results. Ever consider it? What works for X may not always work for Y, so you could experiment a bit. Just again what I see. You dont have to, its personal preference.

Adding weight does not mean bulking, adding strength over time and weight in increments = Bulk
Fulk on the over hand.. oh lawl.. Ice cream all day long!

Do you think if you tried less cardio or less volume it may aid in your overall recovery? Just something to consider or think over a bit?
Sleep is a biggie, but just again what i see man.

NO harm no foul here! Being real.

ya know what man, you're absolutely right... i've been very close minded with my approach til now. sure i wanna be in great shape, but i am always one to preach about doing whatever it takes to be successful, yet i haven't been taking my own advice. so starting tomorrow i'm dropping the usual 2 LISS sessions i do and backing off kcals to 2725 a day. i'm also gonna work on backing off the lifting volume a little, which was part of the plan anyway since next week i'll be back pushing 100+ percent intensity. i'll still be leaving the GPP workouts on the off days (only 2 sessions), but TBH after all the cardio i've been doing that will seem light compared to normal. and thats just to keep me from getting too bad out of shape. i'm thinking you may be right, that this extra rest will aid recovery and who knows, maybe my metabolism will pick up some? i'll be monitoring my weight to make sure this cal level is right (no telling whether it will be low or high)

wrkoutfrq
08-16-2012, 06:47 PM
8/16/12

AM Weight: 169.6 (pre BM)

Training:
Chest/Tri's Hyper 90%

BB Bench Speed work
6x135*3

Machine Chest Press
4x160*10

Decline Smith Press (slick as hell, maybe 5lb handicap with it...)
3x175*10

Incline BB Press
3x145*10,12,11
*had a hard time finding my rhythm on this one

Machine Fly (diff machine than pec dec)
3x85*15

Rope Cable Pressdown
3x70*10

Skull Crusher
3x80*12

One Arm Reverse Grip Pressdown
3x30*15

Leg Press Machine Calf Raise
4x390*10

Cardio
none

Diet (C/P/F)
2829 kcal
352/227/57

Notes
been a hella long day, got up at 4 this morning to eat so i could hit this workout before GTA training, which ran from 10-5. was a good workout, hit some nice weights and things were starting to get tough towards the end which is good, i'm ready to push the limits again! upon the advice of Bob i've cut the 2 days of LISS i normally do a week effective today, and backed off on the cals some. i'm gonna monitor weight closely to see what it does and adjust macros accordingly. i'll still be doing the GPP on my off days to keep some semblance of cardiovascular fitness. just because i wanna be a bodybuilder doesn't mean i wanna feel like i'm "liftin a heavy ass weight" every time i go up stairs or walk farther than 20 feet lol. tomorrow is another early morning session, then more day long training. til later!

wrkoutfrq
08-18-2012, 01:17 PM
8/17/12

AM Weight: 170.8

Training:
Back/Bi's Hyper 90%

Chest Supported Rows speed style
6x115*3

Strict BB Rows
4x205*10

Wide Grip Pullups *strict as hell
3xBW*10

One Arm DB Rows
3x75*12

Plate Loaded Isolateral Lat Pulldown *suppinating to reverse grip
3x80/s*15

Close Grip Cambered Bar Curl
3x80*10

Suppinating One Arm Preacher Curl
3x25*12

Plate Loaded Isolateral FDB Curl Machine
3x30*15

BTB Standing Forearm Curl
3x105*10

Weight Plate Reverse Forearm Curl
3x25*12

Slight Decline Situps
3xBW*20

Lying Leg Raise to Hip Raise
3xBW*15

DB Side Bends
3x80*12

Diet (C/P/F)
~2985 kcal
370.5/238.5/61

8/18/12

AM Weight: 170.2

Training:
Leg/Shoulders Hyper
*after doing the squats i took my Oly shoes off, still coming apart, so the whole workout done in vibrams...

Speed Squats
6x175*3

Leg Press
4x5pps*10
*got the good leg press, was much more difficult :)

Low Box Squats
4x195*10

Walking Lunges (liked these better than the stationary ones)
3x90*12

RDL/SLDL Hybrid (close stance)
3x225*12 (still light, but got a good stretch outta it)

Plate Loaded Leg Extension
2x55*15
- SS -
Lying Leg Curl
2x55*15

Push Press
6x120*3

BTN Wide Grip Shoulder Press (not quite klokov style)
105*10 (HEAVY...)
105*8
100*10

Seated DB laterals
3x35*12

Pec Dec Reverse Fly (rear delts)
3x135*12

Diet (C/P/F)
~2985 kcal
370.5/238.5/61

Notes
been a long couple days, weight is a bit up but i expected that given how my days have been scheduled. since TA training was all day, half my meals had to be stuffed down between finishing training at 5 and going to bed at 9 so i could get up for the next morning's workout. not complaining, but it def changes things a little on the weigh ins for the morning. both workouts have been great, switched some things so my abs were done yesterday and calves were done Thursday, and i also backed off the volume some on today's workout... was still very tough. i'm not used to doing a lot of pressing leg moves in my vibrams, so that was def. a challenge, but luckily my flexibility helped out some! tomorrow is just some GPP, gonna try an adaptation of a crossfit workout i saw on youtube, i'll let ya guys know how it is... til later!

The Solution
08-18-2012, 05:15 PM
Back and Bi's 41 sets?

Really!? this is lower volume.

wrkoutfrq
08-18-2012, 05:36 PM
Back and Bi's 41 sets?

Really!? this is lower volume.

you included forearms and abs in your count ;)

wrkoutfrq
08-20-2012, 07:50 PM
8/20/12

AM Weight: 171.4 (pre-BM)

Training:
Upper Power

BB Bench
4x205*5 (PR)

Incline DB Press
80*8
2x85

Chest Supported Rows (plate loaded)
3x200*5 (pretty sure a PR)

Neutral Grip Pullups
BW+20*8 (too easy)
2xBW+25*8

OHP
3x135*5,4,4 (PR)

Alt. DB Curl (slow and strict concentric and eccentric
3x47.5's*5

Isolateral Machine Dips (tricep focus)
3x150*5 (PR)

Diet (C/P/F)
2829 kcal
352/227/57

Notes
shoo been a long day... lifted early and got a great workout in, then spend 4 hours sitting at the car dealer waiting for my car to get fixed. then spent the rest of the day playing catchup and getting to meetings. the workout was awesome, felt super solid and strong going in, and was very pleasantly surprised by the weight i moved, esp. at 6am since i'm back to not being used to the early bird special like that lol. classes at OSU started today, but all i had was a meeting for my GTA job, but tomorrow morning starts my classes. gonna hit lower power between class and a meeting, gonna be a HELLA busy day!

drew419
08-21-2012, 08:19 AM
Subbed. I too struggle a great deal with body image and committing to a bulk where I am forced to put on body fat. Reading about your struggle with that, your willingness to self reflect and make progress is great to see.

Andrew

jpfaherty
08-21-2012, 09:23 AM
Good luck at the first day of classes brah!

How you liking it out there so far?

Work outs have been on point! What did you do for GPP? Link the youtube vid!

wrkoutfrq
08-21-2012, 07:27 PM
8/21/12

AM Weight: 170.2 (crazy difference in 2 days lol)

Training:
Lower Power

Squat
4x253*5 (PR)

Front Squat
3x215*6 (PR, grinder on 6 for each, i wanted 8 :( )

Clean Style Deadlift
3x325*8 (PR)
*damn heavy, but kept form

Glute Ham Raise (hand assisted toward end)
2xBW*10

Plate Loaded Leg Extensions
2x100*10 (too light...)

Decline Situp (vacuum between reps)
3xBW+45*12

Decline Leg Raise (wearing heavy ass Oly shoes...)
2*12

Ab Coaster
2x40*12
*laughed when i saw it, but not a bad contraption, hit the lower abs nicely

Vertical Wipers (for obliques, wearing Oly shoes again...)
2*10

Diet (C/P/F)
2829 kcal
352/227/57

Notes
long day again today, had class this morning then RUSHED to the gym to get in this workout. the weights were all good, but i didn't feel 100% because i was being rushed. had to rush through warmup, so was still tight moving into squats, then was rushed through the rest of the workout. then had to bust ass home to get my post-w/o meal in before i rushed back to campus for another class. then i had to come back, slam 2 more meals and head BACK to campus to observe a lab. Luckily i dropped the morning class on Tues and Thurs for one more suited to my dissertation work, so i'll not have the rushing problem again, and the observing the lab is a one time thing, so that wont be an issue either. besides the lack of optimal situation of the day i can't complain about the workout. i didn't hit the numbers i wanted on front squats, and the other lifts were heavier than i would have liked, but i think next time a better warmup and taking my time will help a lot in terms of comfort.


Subbed. I too struggle a great deal with body image and committing to a bulk where I am forced to put on body fat. Reading about your struggle with that, your willingness to self reflect and make progress is great to see.

Andrew

cheers man, it's something that i think a lot of bodybuilders deal with, but not everyone vocalizes. the mark of a truly mature individual is recognizing when they are wrong, but more importantly accepting the help of others in correcting that wrong. thanks for stopping in!


Good luck at the first day of classes brah!

How you liking it out there so far?

Work outs have been on point! What did you do for GPP? Link the youtube vid!

thanks man! things out this way aren't too bad now that i'm starting to settle in... i can't lie it's been a little trying being in a new place without knowing anyone, i've had a lot of lonely and homesick moments, but i've made some cool friends and things are getting better. i think being busy is helping too, which will continue, so things are looking up. lots of cute girls to oggle/hit on too so that def. helps ;)

for GPP i did a modified Cindy WOD. it looked like this:

For Time:
5 pullups (narrow grip, kipped)
10 pushups
15 Air squats

between each round add a power clean and press (115lbs), starting with one rep and pyramiding up to five, then reversing the pyramid starting at five down to 1. i got the idea from the vid below where they did it increasing to 10 CJ with 155. i finished in 14:26, then did some light elliptical to cool down

Lo5hnONjRSs

mattjansen
08-21-2012, 08:26 PM
Great work on those deads man! How you liking the change in your training? oh and ps i love the volume on hyper days srs.

jpfaherty
08-22-2012, 02:57 AM
Sweet GPP work! I may give that a go today!

Glad things are looking up for ya bud :D

wrkoutfrq
08-23-2012, 06:47 PM
8/22/12
GPP

For Time:
21-15-9
One Arm DB snatch (35#)
Burpee
Air Squat
*Between each round add 5 hang power cleans (95#)

Time: 11:23

Followed this with an 5min of EMOM - 5 kipped pullups and 5 power cleans for the explosive stimulation

8/23/12

AM Weight: 169.2

Training:
Chest/Tri's Hyper

BB Bench Speed work
6x135*3

Machine Chest Press
4x175*10 (PR)

Decline Smith Press (slick as hell, maybe 5lb handicap with it...)
3x185*10

Incline BB Press
3x145*12,12,10 (PR)
*was pretty wiped after the first two sets and didn't wanna push failure too hard

Machine Fly (pec dec)
3x65*15

Rope Cable Pressdown
3x70*10
*left weight the same and focused on better/more strict form

Skull Crusher
3x90*10

One Arm Reverse Grip Pressdown
3x30*15

Leg Press Calf Raise
3x5p+10/s*6 (tempo reps, on the good leg press)

Diet (C/P/F)
2829 kcal
352/227/57

Notes
today wasn't quite as long as the past two days have been, but i didn't get a whole lot of sleep last night. don't get me wrong after the LONG day yesterday i was pretty damn tired and got to bed late, but i got up and lifted early this morning to give myself a little more leeway and down time during the day. i even had time to sneak in a power nap, so i was good energy wise all day. yesterday's GPP went well, not quite as difficult as others i've done but was still nice. i found out today that there are tractor tires at the outdoor track, and the gym also has battle ropes and plyo boxes so i'm gonna try and work that stuff in sometime as well, depending on if i have access to them. weight yesterday was 169.8, then down again today. seems like the NEAT is catching up with me. if the trend continues i'll bump cals but this could just be a water fluctuation. tomorrow is some back and bi's hyper, then more NEAT with seminars and meetings! can't wait lol


Great work on those deads man! How you liking the change in your training? oh and ps i love the volume on hyper days srs.

Thanks a lot man, my conventional dead has really taken off since i did that stint of Oly lifting. prolly has something to do with consistently pulling at least once or twice a week. i'm actually really enjoying the change now, i still miss my Oly lifting but TBH the last time i did a BB split was before my TRT and i was actually backsliding, so now that i'm making good progress i've kind of rekindled the love for a BB split. the volume i'm using now is similar to what i used when i first started PHAT a long time ago, and i experimented with varied levels of it, but this amount seems to fit just about right with my endurance and recovery.


Sweet GPP work! I may give that a go today!

Glad things are looking up for ya bud

heck yeah man i don't agree with a lot of what crossfit preaches as well as their idea of "good form" but their workouts are legit for GPP, provided you really do use good form and common sense so you don't risk injury. if you ever get curious about some of the workouts crossfit.com has a section that lists every one, and you can mix and match exercises and schemes to fit your equipment, level etc. /sales unintentional sales pitch lol :o

Incubusfan18
08-23-2012, 06:53 PM
How you liking that decline smith press man? Solid numbers everywhere btw, keep killin it.

jpfaherty
08-24-2012, 01:23 AM
Oh god, I never thought the day would come that I'd go to a crossfit web site, but I'm gonna do it, IM GONNA DO IT! :D

wrkoutfrq
08-24-2012, 06:27 PM
8/24/12

AM Weight: 169.6

Training:
Back/Bi's Hyper

Chest Supported Rows speed style
6x115*3

Strict BB Rows
3x225*10 (PR for form...)
225*9

Wide Grip Pullups *strict as hell
3xBW*10
*went slightly closer to hit lats harder

One Arm DB Rows
3x80*12 (PR, holy sh!t pain...)
*have been doin them Jeff Alberts style, so these blew

Plate Loaded Isolateral Lat Pulldown *suppinating to reverse grip
3x90/s*15

Close Grip Cambered Bar Curl
3x90*10,10,9

Suppinating One Arm Preacher Curl
27.5*10 (not today... lol)
2x25*12

Plate Loaded Isolateral FDB Curl Machine
3x35*15

BTB Standing Forearm Curl
3x115*10

Weight Plate Reverse Forearm Curl
3x25*15

Slight Decline Situps
3xBW+20*15

Lying Leg Raise to Hip Raise
3xBW*15

Planks
2xBW*1min hold

Diet (C/P/F)
2829 kcal
352/227/57

Notes
awesome workout this morning, got up a little early to do it but not too bad. sleep quality was not good last night, kept having odd dreams that woke me up a lot. i still felt good getting up though, so even though it wasn't solid sleep, the 8 hrs of it was enough. by the time i got to the DB rows my back was pretty damn fatigued, and the rows were hard as hell since i've been doin them like Jeff Alberts. my bi's were pretty toast already after the curls, that may not be a PR weight but that was def. the most strict i've done curls in a while. i'm gonna try to be way more strict on form with bicep training for a while, i've been using what jeff wilett would call optimized form for a lot of the exercises, so a touch of swing to get a little more weight on it, but i think i'm gonna try the strict approach to see where it gets me. after the gym i had a pretty decent day of meetings and a seminar, then after the seminar literally half the dept. walked to a bar down the street and had a beer, which was great because i got to meet people and enjoy some down time. gonna make happy hour on friday a regular thing i think, even though i'm gonna be super busy. i've got my own labs to teach, but now i'm being recruited for a lab work job, as well as teaching an animal behavior lecture while my advisor is away, PLUS my own course work and research lol... and it's only the first week of my PhD!

oh btw, surprise! lol

http://i1136.photobucket.com/albums/n482/wcutrumpat/1345856720.png

http://i1136.photobucket.com/albums/n482/wcutrumpat/1345856721.png

http://i1136.photobucket.com/albums/n482/wcutrumpat/1345856860.png

http://i1136.photobucket.com/albums/n482/wcutrumpat/1345856861.png

http://i1136.photobucket.com/albums/n482/wcutrumpat/1345856862.png

http://i1136.photobucket.com/albums/n482/wcutrumpat/1345856863.png

i'm a little washed out in those pics, but it should give an idea of where i'm sitting... i think i've made a little progress

also, just to show you what posing changes here's me completely relaxed

http://i1136.photobucket.com/albums/n482/wcutrumpat/1345856710.png

http://i1136.photobucket.com/albums/n482/wcutrumpat/1345856716.png


How you liking that decline smith press man? Solid numbers everywhere btw, keep killin it.

i'm LOVING that decline smith press, i set it up like you said with just a slight decline and i've been tucking my shoulders like i would for a flat bench, and it's taken all the load off my shoulders and triceps... cheers for the advice man!


Oh god, I never thought the day would come that I'd go to a crossfit web site, but I'm gonna do it, IM GONNA DO IT!

lol yeah i don't make it a habit, you can make your own workout pretty easy as you've already been doing, but it's good for ideas

jpfaherty
08-25-2012, 05:25 AM
Pics are looking thick, solid, tight! For real though, looking good brah. Not sure if I missed it long ago but have you ever competed? I only ask because your posing is pretty dang good!

The Solution
08-25-2012, 07:02 AM
Pics look good. IMO You could add a lot of size to your arms/chest/delts, those seem to lag a touch behind your legs/back, but overall you have a solid base and a good foundation to grow some thick mass on that frame (depending on your overall goal).

Very lean man. You worry a bit too much about your kcals IMO when you are making great progress.

wrkoutfrq
08-25-2012, 02:00 PM
8/25/12

AM Weight: 169.0

Training:
Leg/Shoulders Hyper
*after squats lifting in vibrams again

Speed Squats
6x175*3

Leg Press
2x5pps*10
2x5p+10/s*10
*not gonna lie a little disappointed with the weight, but it's not about the weight is it...

Low Box Squats
4x205*10 (PR, done semi-low bar style)

Walking Lunges
3x100*12 (was easier than 90 last week!)

RDL/SLDL Hybrid (close stance)
3x235*12

Plate Loaded Leg Extension
2x65*15
- SS -
Lying Leg Curl
2x55*15

Push Press
6x120*3

BTN Wide Grip Shoulder Press (not quite klokov style)
3x105*10,10,9
*tweaked shoulder on first set, but managed to work through

Seated DB laterals
3x37.5*12

One Arm DB Upright Rows
2x25*12
*thanks to Jim Cordova, light but slow and contracted reps, got a great pump

Pec Dec Reverse Fly (rear delts)
2x135*12

Plate Loaded Machine Shrugs (neutral grip)
3x4p+25/s*15

Diet (C/P/F)
2829 kcal
352/227/57

Notes
awesome workout again today, made myself sleep in despite some unsettling dreams toward morning... not sure what the deal is with the dreaming but they are weird lol. i have been telling myself recently that it's not so much the weight being lifted but rather stimulating the muscle. i'm very competitive so i see guys in the gym moving more weight than me and i kind of get a little froggy. having Brian W. there helps because he is the perfect example of stimulation over weight. granted he moves a lot of weight on certain exercises, but a lot of what he does is really focused on optimal contraction and stimulation. but then later a 50 year old man came in and worked up to 225kg for a double on conventional deadlifts... mind = BLOWN. he was a cool dude though, works in water quality and talked me into applying for a 50k grant they offer each year for students lol. leave it to me to go to the gym and come away with funding opportunities for my research... anyway, box squats were amazingly solid today, i kind of did a somewhat intermediate between low and high bar squats and it was spot the f on for strength and stability. i may have to try this style after i shift exercises whenever i plateau. the rest of today is devoted to getting schoolwork done, so i'm gonna be bored out of my skull!!! weight was down again this morning, but i'm almost positive thats more due to water than anything, i sweat a LOT and yesterday was an exceptionally sweaty day lol. plus the alcohol i had would change some things. i will probably be adding kcals monday though to combat my increased NEAT from school starting


Pics are looking thick, solid, tight! For real though, looking good brah. Not sure if I missed it long ago but have you ever competed? I only ask because your posing is pretty dang good!

thanks a lot man, i've never competed before... but when i started looking into competitive BBing one of the things i did was watch Layne's inside the life of a natural pro, and during that he talks about how much posing can change people's perspective of your size and conditioning. being on stage is all about illusions, posing to your strengths and away from your weaknesses, and since the beginning i've practiced posing a lot. i usually do one full session a week, with some random here and there poses when i feel like it. a lot of the pro's talk about posing in the offseason makes perfect in the competition season, so i can't go wrong following their advice! the one issue i have is keeping my quads flexed in the non-relaxed mandatories from the front. if you look at the pics my FDB and FLS both show my quads unflexed... granted the lighting is a little washy, but thats true for almost all my poses from the front, so i've been really trying to work on that recently.


Pics look good. IMO You could add a lot of size to your arms/chest/delts, those seem to lag a touch behind your legs/back, but overall you have a solid base and a good foundation to grow some thick mass on that frame (depending on your overall goal).

Very lean man. You worry a bit too much about your kcals IMO when you are making great progress.

thanks man, i completely agree about my weak points... chest and arms have always been weak points for me, and shoulders have been getting overpowered recently too, so i'm prolly gonna switch some things around in my workout week to prioritize them more, and i'm def. gonna keep pushing the gaining! it looks like theres gonna be a kcal bump soon too

NaturalPursuit
08-25-2012, 02:02 PM
THICKNESSSS!!!! great pics man

wrkoutfrq
08-26-2012, 12:48 PM
Off Day Update

thought i'd come in and post what i did for GPP today, it was pretty damn tough. not muscularly but i was huffing and puffing lol

5 Rounds for time of:

5 Pullups (at least chin over bar, optimally chest to bar, kipped)
10 Box Jumps (32in)
15 Burpees (unbroken regardless of how tired...)
10 Knees to Elbows

Total Time: 13:43

After that did a few sets of power clean and power jerks @135, pretty light, then cooled down on the elliptical and did a nice long foam rolling and stretch session. I didn't get my grading done yesterday which sucks because i sat all night and am now RIDICULOUSLY sore. that foam rolling session really helped though, and even though i'll have to make myself sit and finish grading and reading papers i'll have a lil more freedom to move around and keep from getting stiff and sore again. Weight this morning was 169.4.


THICKNESSSS!!!! great pics man

Thanks man, it's a work in progress thats for sure!

jpfaherty
08-26-2012, 04:26 PM
Front poses for quads - Heel and big toe into the ground as hard as you can. Worked for me :D

Bnizzle163
08-26-2012, 04:44 PM
Looking solid in the new pics, mah dude!

Can I has delts plz? :D

wrkoutfrq
08-28-2012, 02:47 AM
8/27/12

AM Weight: 170.2

Training:
Upper Power

BB Bench
4x210*5,4,4,4 (PR)

Incline DB Press
3x85*8

Chest Supported Rows (plate loaded)
3x205*5 (PR)

Neutral Grip Pullups
3xBW+25*8
*2sec. pause at deadhang b/w reps

OHP
3x135*5(PR)

Alt. DB Curl (slow and strict concentric and eccentric
3x47.5's*5

Isolateral Machine Dips (tricep focus)
3x150*5

Diet (C/P/F)
2829 kcal
352/227/57

Notes
just tossing yesterday's workout up... it's a quarter to 5am and i'm gonna be heading out to do lower power soon. had some wrenches tossed in my schedule yesterday, so i was busy all day and too tired to do anything but eat and go to bed by the time i got back to my apt last night. the workout was great though, was really happy with my numbers. stay tuned later today for an update on how lower goes!


Front poses for quads - Heel and big toe into the ground as hard as you can. Worked for me :D

thanks man!



Looking solid in the new pics, mah dude!

Can I has delts plz? :D

Thanks Billy! only if i can has some arms or chest lol...

mattjansen
08-28-2012, 05:08 PM
Pics look good buddy, as for your arms add in some BFR on off days :) Stare overtraining in the face and make it run! haha

wrkoutfrq
08-29-2012, 08:40 PM
8/28/12

AM Weight: 170.8 (no BM)

Training:
Lower Power

Squat
3x263*5 (PR)
286*2 (big PR)

Front Squat
3x215*6

Clean Style Deadlift
3x335*8 (PR)
*damn heavy, but kept form

Glute Ham Raise (hand assisted toward end)
2xBW*10

Plate Loaded Leg Extensions
2x110*10

Standing Calf Raise Machine
3x3p+25*6
*tempo lifts...

abs were moved to today (8/29)
Decline Situp (vacuum between reps)
3xBW+45*12

Decline Knees to Elbows (surprisingly hard)
2*15

Ab Coaster
2x40*12
*laughed when i saw it, but not a bad contraption, hit the lower abs nicely

Side Bends
2xBW+45*15

Diet (C/P/F)
2829 kcal
352/227/57

Notes
shoo... i'm WIPED.... it's been a very long two days, and frankly i just wanna finish my food and go to bed right now. quick idea, i had class ALL day yesterday after hitting the workout above at 6am, then all my students were required to turn in their pre-lab assignments by 5. since i taught both labs today i had to stay up and grade 45 of them by this morning, plus finish my schoolwork for today, plus get ready to teach. so yeah, i've been goin balls to the wall all day for the past 2. Ran outta time yesterday morning so i moved my abs to after GPP today (instead of doing my usual elliptical cooldown). GPP today was this:

AMRAP in 15min of:
3 Clean and Press (95)
10 Box Jumps (24in)
15 Burpees

Completed 6 rounds plus all but 10 burpees on the seventh. tomorrow i MAY get some down time, but it's not looking promising. this weekend should be EPIC though so i'll update about that tomorrow after hitting chest and tri's


Pics look good buddy, as for your arms add in some BFR on off days :) Stare overtraining in the face and make it run! haha

thats not a bad idea! you don't think that might be too much? i know BFR has little effect on CNS fatigue (which arm training does little to anyway), but i wonder about how the extra stimulus might affect recovery. worth a shot though, because my arms are SUPER stubborn body parts for me

mattjansen
08-30-2012, 06:34 AM
I have done it the last 6 weeks following my upper/lower power days on day 3 being my rest day and I have found that It actually aids in getting the soreness out of my legs from the previous day and any lingering soreness in my arms as well. It has not negatively hindered my "training" days at all. Plus its a fun but brutal 15 minutes haha. I have just been doing leg ext/curl tri ext/curl

wrkoutfrq
08-30-2012, 06:48 PM
8/30/12

AM Weight: i didn't even bother

Training:
Chest/Tri's Hyper

BB Bench Speed work
6x135*3

Machine Chest Press
4x190*10 (PR)

Decline Smith Press (slick as hell, maybe 5lb handicap with it...)
3x185*10

Incline BB Press
3x145*12 (PR)
*started feeling the fatigue set in here...

Machine Fly (pec dec)
3x65*15

Rope Cable Pressdown
3x70*10
*left weight the same and focused on better/more strict form, it's getting easier for sure

Decline Skull Crusher
3x80*12
*wanted something with a little better ROM, this worked well

One Arm Reverse Grip Pressdown
3x30*15

Leg Press Machine Calf Raise
4x350*10 (tempo reps...)

Diet (C/P/F)
2829 kcal
352/227/57

Notes
ok, so i'm not gonna lie, it's been another LONG day. i teach the last lab of the day on Wednesdays, and so i didn't even finish the class until 930, so by the time i got home, got the rest of my food in and got ready for bed it was 11. Then I had to do another early morning workout because my day was full of class, coupled with not sleeping worth a damn = lots of fatigue. normally i can push through it but today it was very apparent after my incline bench. despite how tired i was it was still a good workout. luckily i get to go to bed early tonight and get at least 8hrs in before tomorrow comes (early again lol). i'm trying to get as much work done as possible because this weekend is gonna be crazy. tomorrow we have a guest professor giving a seminar, then after that there is a Zoology Dept. social, so i'll be going to that. Saturday is the first FB game of the season, and since i haven't actually been to a college football game in the almost decade i've been in college, i figure its about time to start. Then Sunday i've been invited to my first Sorority party lol... My buddy's girlfriend's birthday is Sunday, so he and her sorority are throwing her a surprise party and he is hauling me along (because i'm SO unwilling to go to a party full of girls... psh). so thats whats on my weekend docket... i'll be getting a good leg workout in Saturday morning before all the boozing fun begins too, so it should be a pretty epic next few days!


I have done it the last 6 weeks following my upper/lower power days on day 3 being my rest day and I have found that It actually aids in getting the soreness out of my legs from the previous day and any lingering soreness in my arms as well. It has not negatively hindered my "training" days at all. Plus its a fun but brutal 15 minutes haha. I have just been doing leg ext/curl tri ext/curl

That sounds like exactly what i need! I get SUPER sore from SLDL for some unknown reason, like lactic acid buildup for a week kind of sore, which is part of the reason why i do heavy pulls instead, so any kind of recovery aid would be welcome. and of course if there is growth that results that def. a plus too!

mattjansen
08-30-2012, 08:54 PM
Honestly the 15 minutes of BFR on my "rest" day does more to motivate me to get after my training days being that it is such a quick day, it's refreshing but leaves me excited going into my 3 hypertrophy days. I spoke with Jeremy about it as well and he said it definitely wouldn't hurt.

wrkoutfrq
08-31-2012, 06:00 PM
8/31/12

AM Weight: 170.2

Training:
Back/Bi's Hyper

Chest Supported Rows speed style
6x115*3

Strict BB Rows
4x225*10 (PR one rep but i'll take it)
*widened hands but still kept elbows close. hit lats HARD

BW Pullups *strict
3xBW*12

Nautilus Compound Row
3x95/s*12
*a little light, but see notes...

Plate Loaded Isolateral Lat Pulldown *suppinating to reverse grip
3x90/s*15

Close Grip Cambered Bar Curl
3x90*10 (PR for form)

Suppinating One Arm Preacher Curl
3x25*12

Plate Loaded Isolateral FDB Curl Machine
3x35*15

BTB Standing Forearm Curl
3x115*10

Weight Plate Reverse Forearm Curl
3x10/s*15
*may be lighter but leverage was different... one plate each hand

Slight Decline Situps
3xBW+20*15

Lying Leg Raise to Hip Raise
3xBW*15

Planks
2xBW*1min hold

Diet (C/P/F)
2829 kcal
352/227/57

Notes
so today has not been a good day... not sure whats goin on, but last night was not a good night. got in bed relatively early feeling ok, got to sleep ok, but woke up at 3am after another vivid dream with some serious lower stomach cramps... 45min later i get back to bed after sitting on the toilet the whole time. i either have food poisoning or a stomach virus. i feel like someone took a super-heated coat hanger and tried to pull my bellybutton out of my ass. i don't feel bad but i've been having stomach cramps and have had diarrhea all day. i think i was getting rid of food faster than i could eat it. i feel better now, but the whole of the day i couldn't let a bathroom out of my sight all day. i even had to stop in the middle of my back lifting to visit the porcelain god. the note about the nautilus row was to remind me that i didn't do the DB rows like i did last week. i couldn't focus on the contraction with my body in that position, so i went to something that was a similar move but put less pressure on the abdomen. i'm surprised abs didn't bother it, but after my visit the rest of my workout was fine. i was just tired from the effort of dealing with the bug. as of right now i'm quite confident that i'll be back to normal tomorrow, but i'm just wiped from today. i was supposed to go the reception after my seminar but i skipped it to come back to the apt and get food/liquids in me and just caught up on some reading for a lecture i have to give. tomorrow morning is LEGS AND SHOULDERS! i'm actually excited because after that is game time baby! i'm gonna hang with my buddy, his girlfriend, and her sorority sisters so it should be a blast!



Honestly the 15 minutes of BFR on my "rest" day does more to motivate me to get after my training days being that it is such a quick day, it's refreshing but leaves me excited going into my 3 hypertrophy days. I spoke with Jeremy about it as well and he said it definitely wouldn't hurt.

excellent, i think i'll give it a try! my arms haven't progressed any in a long time (at least not significantly) so like you said it can't hurt!

wrkoutfrq
09-02-2012, 02:22 PM
9/1/12

AM Weight: 170.6

Training:
Leg/Shoulders Hyper
*after squats lifting in vibrams again

Speed Squats
6x175*3

Leg Press
4x5p+10/s*10
*was easier than last week

Semi-Low Bar Squats
4x205*10 (PR)
*took away the comfort of the box... felt super solid surprisingly, and hit my posterior chain hard

Walking Lunges
3x100*12

RDL/SLDL Hybrid (close stance)
3x245*12 (PR for the ROM, i used to half ass these)

Plate Loaded Leg Extension
2x75*15

Lying Leg Curl
2x60*15

OHP speed style
6x95*3

Wide Grip Shoulder Press (seated this time)
3x125*10
*since standing tweaked it last week i decided to try something safer... felt AWESOME

Seated DB laterals
3x37.5*12

One Arm DB Upright Rows (tempo lift)
2x30*12

Pec Dec Reverse Fly (rear delts)
2x135*12

Diet (C/P/F)
2829 kcal
352/227/57

Notes
feeling MUCH better... yesterday started out a little shaky, and i wasn't quite feeling 100% in my workout, but after i got some food in me, got a haircut, and then after than hung with some new friends all afternoon. i had a BLAST, we drank some, wandered campus watching the tailgaters/tailgate hopped, then went to the football game (we won 84-0 lol), then after ordered pizza and went to a chill house party. all in all a great time! today i feel back to 100% but just tired from yesterday's activities. i did a less taxing GPP today, i called it the 5x5 from hell:

10 rds. for time:

5 reps each of
Deadlift (135)
Pullups
Push Press (65, light push)
Box Jump (32")
Burpees

Time: 18:58

I didn't rush it too bad, just enough to get my heart rate up and breathing hard. after that i did some active recovery BFR for bi's, tri's, quads, and hams. nothing intense, took all of 10 min including wrapping. i'd forgotten how hardcore the burn and the pump is though, so it was fun. my buddy's girlfriend turns 21 tomorrow, so sorority house party tonight for her b-day, gonna go hang. they were the ones i hung with yesterday, so it should be a great time. the gyms are all closed tomorrow so i'll be taking another day off and making this week an upper/lower split for both power and hypertrophy. not a biggie. just a note, i'm gonna be switching up my exercises starting this week, i feel like i'm starting to slow on some of these lifts so it's time to progress on others. can't wait!

edit: forgot to mention BW this morning was 169.6... weight drop after cheat day FTW (though it was all water from teh booze :D)

mattjansen
09-02-2012, 02:39 PM
Way to run up the score on em haha! I loved it

jpfaherty
09-02-2012, 04:47 PM
my buddy's girlfriend turns 21 tomorrow, so sorority house party tonight for her b-day, gonna go hang. they were the ones i hung with yesterday, so it should be a great time. the gyms are all closed tomorrow so i'll be taking another day off and making this week an upper/lower split for both power and hypertrophy. not a biggie. just a note, i'm gonna be switching up my exercises starting this week, i feel like i'm starting to slow on some of these lifts so it's time to progress on others. can't wait!



Just take the freaking day off and stop worrying about it! And next time you think you have food poisoning, TAKE THE FRIGEN DAY OFF! :D

Glad to hear you're making new friends out there pretty easy! Time to work those sorority girls! ;)

wrkoutfrq
09-02-2012, 05:06 PM
Way to run up the score on em haha! I loved it

haha yeah i don't know who i feel more sorry for, the other team or the ROTC cadets who had to do a pushup per point we scored... at least the other team was making $400k off the ass kicking they got


Just take the freaking day off and stop worrying about it! And next time you think you have food poisoning, TAKE THE FRIGEN DAY OFF! :D

Glad to hear you're making new friends out there pretty easy! Time to work those sorority girls! ;)

yeah i'm not sweating the holiday, it's not a big deal. i actually didn't feel bad with the food poisoning which was odd... i'd be fine for like an hour and then suddenly i'd get a cramp and had about 3min to make it to a bathroom. so i went to the gym thinking i was fine, then 20min into it i had to b-line for the locker room. after that i felt fine again, so i kept going lol. i rarely get actually sick, and when i do feel like hammered horse sh!t i don't go near the gym. don't wanna spread it around lol

The Solution
09-02-2012, 05:35 PM
Just take the freaking day off and stop worrying about it! TAKE THE FRIGEN DAY OFF! :D



Quoting this because he skipped over it.
You grow outta the gym Pat, need to have some rest in there bud, seems like your always on the go and always doing something. Take a day and just chill out and eat and grow and recover my man.

Sounds like you had a blast, pizza + booze = Win

wrkoutfrq
09-05-2012, 03:23 AM
9/4/12

AM Weight: 172.4

Training:
Upper Power

DB Bench
105*2.5 (someone had the 100's)
3x95's*5

Incline Xpload Press
3x90/s*8
*squeeze at top

Weighted Neutral Grip Pullups
3x+40*5 (tempo lift)

Nautilus Compound Row
3x2p+25/s*8
*leaning a little forward to smash the lats

DB Shoulder Press
3x65's*5
*touching shoulder at bottom

Restricted BB Curls
115*4
3x105*5
*didn't extend at bottom, kept some bend in elbow, constant tension

Decline Skull Crusher
3x100*6

Diet (C/P/F)
2829 kcal
352/227/57

Notes
super busy, lots of work... will update later today with lower power


Quoting this because he skipped over it.
You grow outta the gym Pat, need to have some rest in there bud, seems like your always on the go and always doing something. Take a day and just chill out and eat and grow and recover my man.

Sounds like you had a blast, pizza + booze = Win

thats what i did, i sat in one spot the entire day (literally) and ate and graded papers lol...

wrkoutfrq
09-06-2012, 10:35 AM
9/6/12

AM Weight: 170.6

Training:
Lower Power

Squat (semi low bar, in flat shoes)
5x275*3 (big PR)

Sumo Deadlift
3x372*5 (phuck yea another big PR)

Close stance leg press (quad focus)
3x6pps*8

Glute Ham Raise (hand assisted toward end)
2xBW*10

Plate Loaded Leg Extensions
2x115*10

Standing Calf Raise Machine
3x4p*6
*tempo lifts...

3xAb Circuit: 20 reps each, no rest between exercises, only sets
Decline Situp
BW

Decline Leg Raise

Quick Crunch (knees to elbows)

Side Bends
+45

Diet (C/P/F)
2829 kcal
352/227/57

Notes
another long day yesterday... didn't have a single second to really update, so here it is. went into the workout feeling GREAT, loose and tire mentally but physically strong. it def showed because i've never squatted that much the reps in Oly shoes, let along the wrestling shoes i was wearing. then i hit deads and had people staring because they weren't expecting that kind of lifting... i can't wait to break the 400 mark on those! today is a kind of long day, gonna make it longer by catching up on work. after class i'm gonna hit some GPP and then dedicate the rest of my day to laundry, reorganizing myself, and then schoolwork. stay tuned for an update later because i'm gonna record a quick v-log after the workout!

wrkoutfrq
09-06-2012, 11:30 PM
Quick Update

GPP for today was this:

Broken 21-15-9 (into 3 rounds each) of

Hang Power Clean (133)
Pullup
Box Jump (24")

Time: 10:35

followed up by some arm BFR training for active recovery and a cooldown on the elliptical. whole day didn't take more than 35min. been a long day, i'm tired, and i've been drinking ;) so i'm gonna just leave this here and go to bed

MkWJ3gbIHmQ

wrkoutfrq
09-07-2012, 04:39 PM
9/7/12

AM Weight: 170.8

Training:
Upper Hyper (sans shoulders)

DB Bench, speed style
6x60's*3

BB Bench
2x175*10 (PR)
2x165*10
*was getting too close to failure... def can tell i haven't been training in that rep range

Incline Smith Bench
3x155*12

BW Dips (tempo lift)
3*12
*made sure to squeeze my chest every rep

Incline DB Fly
3x30's*15

CG Low Row, neutral back (i.e. no leaning back)
3x170*10 (PR for this form)

Wide Grip Lat Pulldown (to upper chest)
3x160*12

Chest Supported Rows, wide grip
3x3p+15*12 (PR for reps)

Standing High Rope Rows (like stretchers but with a rope)
3x80*15

Cable Curls, cambered bar
3x60*10
- SS -
Cable Overhead extension, cambered bar
3x60*10

Incline Curls Kai style (stolen from the train with kai series lol)
3x25's*12
- SS -
DB Skull Crushers
3x27.5's*12

Behind the Neck Curls (lat pull station)
3x40*15
- SS -
Cable Pushdowns (now that i know he difference b/w these and pressdowns lol)
3x80*15 (head on one side of cable for half, then switched)

Diet (C/P/F)
2829 kcal
352/227/57

Notes
shoo am i TIRED... i shouldn't be, but my dumb ass forgot to turn off my alarm before going to bed last night. we went bar hopping which was a blast, I was the DD so i only had a few drinks over the 4+ hours we were out. got back to the apt at 130 intending to sleep in, but my alarm on my phone went off at 5 (from yesterday) and in my delirious stupor get up, weigh myself, proceed to take my vitamins and cook eggs. about halfway through cooking my eggs i realize i'm tired as PHUCK, so i look at the clock and realize what time it was. i was pissed, so i put my eggs in the fridge when they were done cooking and crawled back in bed. unfortunately my body had other ideas, so less than an hour later i was up eating. unfortunately i was running late anyway, so my rest times in this workout were pretty compared to normal. got a great pump, had a chance to hang with B. Whit again, and got it done so no biggie. the rest of my day has been pretty straightforward, spent some time helping students with their work, went and watched an invited seminar, then came back and the rest of the evening will be spend reading papers and eating. i would have liked to walk the lake for sh!ts and giggles, but it's storming so thats a no. i'm gonna turn on a movie and get some work done

wrkoutfrq
09-08-2012, 04:30 PM
9/8/12

AM Weight: 170.8

Training:
Leg/Shoulders Hyper

Power Cleans (subbed for speed squats)
95*3
115*3
133*3
155*2
3x177*2

Front squat (arms crossed for once... really liked it actually)
165*10
2x175*10 (PR)
*felt really great

Nautilus Xpload Leg Press
4x5pps*12
*really like this leg press... better than what i considered the good one

DB SLDL
3x105's*10
110's*10
*some asshat monopolized the 105's so i had to go beast mode and almost hit failure...

Partial Box Squats, close stance
3x225*12
*box just above parallel, focus on quads

Plate Loaded Leg Extension
2x80*15

Lying Leg Curl
2x55*15,14
*not happy with this...

Wide Grip Shoulder Press (seated)
3x125*10
*easy, but i need to find a spotter to unrack it...

BTB Cable laterals
3x3pl*12
*no weight on stack, so 3rd plate lol

One Arm DB Upright Rows (tempo lift)
2x30*12

Seated DB Reverse Fly (rear delts)
2x30*15
*was pretty toast by this point, but got a good contraction

Seated CAlf Raise
3x2p+35*10

BFR Standing Calf Raise
4x1p*30,15,15,15

zTFvcv5C3ms

same ab circuit as earlier this week

Diet (C/P/F)
2829 kcal
352/227/57

Notes
pretty crazy workout today, did some switches that i liked and didn't like. i've always done front squats with a clean grip, but i experimented with the cross arm today and it was solid as hell. i was able to keep upright much better, so i hit my quads hard. i think my issue with them before was i was a vagina and didnt' like the pressure on my shoulders. not anymore! i wasn't all that pleased with the partial squats. i've had good success with them in the past, but they just didn't hit my quad like i wanted them to. just felt a lot of pressure on my teardrop, which does need work but not optimal. i did however enjoy the leg press and the SLDL's, i think those were smart changes. the one problem is that after all those SLDL my hams were fried, so leg curls were a big fail. i was pissed at first, but in retrospect i was pretty worn down by then.

Met up with B. Whit while there and got some advice on BFR training. i've always wrapped at the knees for calves, but he said try it at the hip, so i did and it was nice. i also got an idea of what to use for arms that might be more manageable than knee wraps. he uses the knee support wraps, the little tiny things, but they are PERFECT size, and velcro, so they are spot on for it. he's 9 weeks out as of today i think, and sh!t has gotten real. he's lookin super lean for this long out, and has already started his shaving regimen, which he said is how you know it's go time. the crazy thing is the only place you can tell that he's dieting from is his face. he hasn't lost any size, but is just leaning out like crazy. anyway

on a side note, slept in with no alarm this time and it was great! i still was outta bed by 530 (FML) though. circadian rhythm FTMFL. it's ok though because i also went to bed a little early last night too. i bought some inov8 shoes yesterday (inb4crossfithate). i'm very hard on shoes, and since i don't do a lot of distance running anymore i need something thats a good cross trainer and is super durable, and i can say that crossfit has def. shown the inov8 brand to be reliable in both areas. i didn't get the typical f-lite 195, but the terrafly 303's. a more of a transition shoe from cushion to not, so i'm gonna try them out tomorrow with GPP... i'm gonna work on getting access to the room with the ropes etc. and try some new stuff. stay tuned!

ps. sorry for the wall of text :D

AustrianOakJr
09-09-2012, 05:03 AM
Man.....sounds like you have a full plate. I do not envy 530 workouts...lol. But I do admire your commitment. Good stuff. Loving the vids.

So ive been gone for 3 months.....and already i found an acronym i dont know. Whats BFR? :)

wrkoutfrq
09-09-2012, 05:25 AM
Man.....sounds like you have a full plate. I do not envy 530 workouts...lol. But I do admire your commitment. Good stuff. Loving the vids.

So ive been gone for 3 months.....and already i found an acronym i dont know. Whats BFR? :)

yeah it's been pretty crazy, at least for the past week. i've dedicated part of this weekend to revamping my organization and time management practices to maximize my efficiency.

BFR is occlusion training (BFR = blood flow restriction). apparently the people who really research this stuff and use it regularly dont like to call it occlusion anymore lol. thanks for the kudo's and for stopping by!

The Solution
09-09-2012, 06:18 AM
Less Text , Less Cardio, and weight slightly creeping up with PR's... Bout time we get some meat on those bones ;)

Bnizzle163
09-09-2012, 07:46 AM
Less Text , Less Cardio, and weight slightly creeping up with PR's... Bout time we get some meat on those bones ;)
^^This^^

You look awesome in the last pics, Pat. With a bit more lean mass, you'll be very competitive on stage. In for first big bulk and first prep :)

wrkoutfrq
09-09-2012, 05:58 PM
Update

Not much to report today... i FORCED myself to sleep in til 7. sad that i have to say that now, but i literally woke up every 30min after 330 til then lol... i think that may have been a mistake because it gave me a headache, and each time i went back to sleep i was breathing through my mouth so my throat hurt. i know i'm not sick because when i woke up the first time i felt great. maybe i just need to let it be next time and wake up before the birds :D

GPP for today went like this:

AMRAP in 15min, one rep = one point, post total score.

50 reps each of...

Box Jump (24in)
Push Press (45lb)
Air Squat
Deadlift (135)
Burpees
Pullups

Total Score: 266 (aka all the way through 16 pullups)

Followed this up with BFR bi's and tri's and some light elliptical for cooldown. I asked Brian if he thought the BFR on off days was a good idea and he def. approved so i'll see where it takes me.

i think i'm gonna stop weighing myself every day. i've had issues in teh past letting daily weight get to my head, so i think weekly will suffice and keeping an eye on the mirror will help me stay within condition. tomorrow is Upper Power, ready to slam some PR's!


Less Text , Less Cardio, and weight slightly creeping up with PR's... Bout time we get some meat on those bones ;)


^^This^^

You look awesome in the last pics, Pat. With a bit more lean mass, you'll be very competitive on stage. In for first big bulk and first prep :)

Thanks so much to both of you, y'all have been instrumental in my progress and i can't thank you both enough...

wrkoutfrq
09-10-2012, 07:00 PM
9/10/12

Training:
Upper Power

DB Bench
95*5
105*3 (one rep PR)
2x95's*5

Incline Xpload Press
3x95/s*8
*squeeze at top

Weighted Neutral Grip Pullups
3x+45*5 (tempo lift, PR)

Nautilus Compound Row
3x2p+30/s*8
*slight lean forward to hit lats harder

DB Shoulder Press
3x65's*5
*touching shoulder at bottom

Restricted BB Curls
3x105*5
*didn't extend at bottom, kept some bend in elbow, constant tension

Decline Skull Crusher
3x100*6
*easy...

Diet (C/P/F)
2829 kcal
352/227/57

Notes
not gonna ramble too much because i gotta get to bed. not a bad workout this morning, but it was definitely a Monday morning. funny how much of a difference 5lbs can make, because the 5lbs here and there made it heavy! got slammed with a lot of work coming up next week... I have to teach an animal behavior lecture from 730-845 on tuesday/thursday, which falls right when my normal workout time is, so my schedule has to really take a beating next week. i'm gonna be super pressed for time, and prolly worn the hell out and stressed, but i'm gonna work hard this week to minimize this. tomorrow is EARLY morning lower power so i can grade and do some assignments in the break between classes tomorrow. til then!

wrkoutfrq
09-11-2012, 08:57 AM
9/11/12

Training:
Lower Power

Squat (in flat shoes)
5x275*3 (not a grinder to be seen :D)

Sumo Deadlift
377*8 (wtf PR)
382*5 (PR!!!)
382*3.5 (completely gassed lol... plus taylor swift was playing over the loudspeaker...)

Close stance leg press (quad focus)
3x6p+5/s*8

Glute Ham Raise (hand assisted toward end)
2xBW*10

Plate Loaded Leg Extensions
2x120*10

Leg press Calf Raise
3x6p*6
*tempo lifts...

3x Ab Circuit: 20 reps each, no rest between exercises, only sets

Cable Crunch
135

Hanging Leg Raise

Plank 60sec


Diet (C/P/F)
2829 kcal
352/227/57

Notes
not a lot of time to update, but i wanted to post this up because i'm VERY happy with this. not bad for 530am ;) had some people cheering me on and everything. it was my goal to not be able to look sober walking out of the gym, and i def. was stumbling walking out. i can't wait til i pull my first 400! i had my first caffeine today after my workout and i'm tweaking BIG TIME... i had a tall coffee from starbucks, and i have the freaking shakies. it's all good though because my mind is racing, so i should be able to use this time to get a lot of work done. in my caffeine fed stupor i agreed to play intramural soccer for my buddy's girlfriend's sorority. probably not the best idea with me already being spread so thin, but it's only on thursday nights so i should be ok. i'm off to grade some papers and write some, til later!

wrkoutfrq
09-13-2012, 06:47 PM
9/13/12

Training:
Chest/Arms

DB Bench, speed style
6x55's*3

BB Bench
4x170*10
*perfect weight, chest was really hit hard

Incline DB Bench
3x75*10
*felt HEAVY for some reason, not failure but damn... pump after was INSANE

BW Dips (tempo lift)
3*12
*made sure to squeeze my chest every rep

Incline DB Fly
3x30's*15

Alt. DB Curls
3x37.5's*10
- SS -
Incline Skull Crusher (fixed cambered bar)
3x70*10

Incline Curls Kai style (stolen from the train with kai series lol)
3x27.5's*12
- SS -
DB Skull Crushers
3x27.5's*12

Behind the Neck Curls (lat pull station)
3x40*15
- SS -
Cable Pushdowns
3x85*15
*made sure to flare the elbows on pushdowns, really smashed to outer head of the tri's

Diet (C/P/F)
2829 kcal
352/227/57

Notes
ok so yesterday REALLY sucked... started my day at 330, and because of all the work i had to do didn't get to bed til 1230 this morning... i'm so overworked right now it's incredible, and has very little to do with MY ability to schedule. i was in teh middle of class yesterday, and had to teach right after til 930 and got an email from my advisor/ecotox class prof. with 3... count em... 3 twenty+ page published articles to read for class IN LESS THAN 24 HOURS... so yeah, i had to finish a research proposal after teaching then do my best to scramble through those papers in the 3 hours between my classes today. i obviously did not do the early morning w/o thing, and opted to go after class, which meant the gym was PACKED. luckily as part of the weightlifting club i have access to separate facilities which i did half my workout in. i still managed to fit GPP in yesterday (more for my own sanity than anythign). went like this:

5 Rounds for time of:

5 pullups
10 BB Thrusters (40kg)
15 burpees
20 situps (touch floor behind head)

Time: 16:14

this sucked so bad lol... i would rather do haymaker sets on deadlift than do thrusters. kudo's to those who can do them easily. tomorrow i have meetings early in the AM so i'm gonna sneak my workout in between those and seminar in the afternoon. gonna hit legs because Saturday I have to work concessions for the OSU FB game, i gotta show up at 7 and will be done around 4, so i wanted to hit muscle groups that werent god awful to hit (aka back and shoulders). tomorrow night is another sorority party, so i'm gonna enjoy the HELL outta some down time there. sorry for the long text, haven't had 5 min to update all week... be back tomorrow!

wrkoutfrq
09-14-2012, 05:27 PM
9/14/12

Training:
Legs Hyper

Power Cleans (subbed for speed squats)
95*3
115*3
133*2
155*2
6x175*1
*cut back on these a touch since they aren't a primary focus...

Front squat
3x175*10 (PR)
*tweaked right quad on first set, but wasn't bad enough to warrant stopping

Nautilus Xpload Leg Press
5pps*12
3x5p+10/s*12 (PR w/ this ROM)
*used to be the quarter rep bro... not anymore

DB SLDL
4x110's*10 (PR)
*this was tough, but i had Brian there for motivation

One Leg Press
3x2pps*12
*was much better than last weeks partial squats... hit posterior chain more

Plate Loaded Leg Extension
2x85*15

Lying Leg Curl
2x55*15
*better, but still not easy... was trashed after too

Standing Calf Raise
2p+25*10
3x3p*10
*tempo lifts

Diet (C/P/F)
2829 kcal
352/227/57

Notes
pretty awesome workout besides the rough start. had meetings this morning that ran over by a bit, so ended up being ~3 hours from when i ate my pre-w/o to hitting the gym. luckily i had the foresight to slam some caffeine about halfway through and it was peaking about the time i started lifting. i wanted to do more calves and hit abs, but i was running behind already so i called it and had a good stretch instead. i've gotta replace my foam roller, i'm stiff as hell. while in the gym i talked to Brian about competing and picked his brain a little. he is pushing me to do the powerlifting meet that OSU hosts in 4 weeks, i'm really considering it but i'm a little hesitant because of how weak my bench and squats are. my deads aren't much better, but at least it's respectable. i may or may not do it, but any input would be welcome. i also talked about BBing and got his advice about doing shows. i told him that i was trying to get a quality offseason in before i compete, but he's an advocate of competing early. we're gonna have a posing session sometime in the near future just to get his opinion on where i'm at right now. on a side note, he's 8 weeks out and the visible changes are coming really fast. he's started shaving and you can see ham separation. i'm in awe TBH... i've seen IFBB pros that were days from the show and weren't as impressive as him for some reason. i dunno, maybe it's the fanboy in me, but it really does bring back some of the regret about this whole TRT issue and the fact that i'm not considered natural anymore. anyway, tomorrow i have to work concessions in the AM for the FB game, then i'm gonna hit back and shoulders before a sorority party tomorrow night. gonna try and get some food porn, but i'm not gonna push it lol

wrkoutfrq
09-15-2012, 06:26 PM
9/15/12

Training:
Back/shoulders Hyper

CG Low Cable Row, neutral back
3x180*10 (PR for this form)

Wide Grip Lat Pulldown (to upper chest)
3x160*12
*wasn't feeling too hot on these...

Chest Supported Machine Rows, wide grip
3x140*12
*plate loaded was taken by some ass hat in jeans

Standing High Rope Rows (like stretchers but with a rope)
3x90*15

Plate Loaded Machine Shoulder Press
3x35/s*10
*very odd angle, but hit my WHOLE shoulder... not bad at all

BTB Cable laterals
3x40*12
*diff. stack than last time

Smith Upright Rows (tempo lift)
3x95*12
*stole these from Brian, to bring up lagging side delts

Seated DB Reverse Fly (rear delts)
2x30*15
*hit already pretty well during back...

2x Ab Circuit:

20 reps each, no rest between

Decline Reverse Crunches (knees to elbow)
Decline Situps
Plank Hip twists (touch floor)



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

Notes
damn what a long day... woke up late this morning so had to scarf breakfast and rush to the stadium by 7 to start prep for the game. little did i know that would be my only meal til WELL after the game was over. i would have eaten a turkey leg or something, but watching them be prepped was def. a turn off for all the food. so basically i just drank a lot of diet dr. pepper all day. i had a ridiculous caffeine high for most of it, but by the time we left (which was 4pm btw) it was beginning to wear off. i went home, ate my pre w/o meal and then hit the gym. i already knew i'm not much of an evening lifter so i wasn't expecting too much, but this workout went surprisingly well. not a lot of weight moved, but my MMC was really good. the ab circuit sucked pretty bad... got a video but i prolly wont put it up cuz i look like a big vag in it... my abs were still a touch sore from GPP on wednesday (so many situps...........) so i decided not to push it. i had planned to go to a sorority party tonight but haven't heard anything from my buddy all day so it may not happen. if not i'll be content to toss in another meal and relax for a while. if not, well that means a late night of beer and girls ;D

wrkoutfrq
09-17-2012, 07:15 PM
9/17/12

Training:
Upper Power

Paused BB Bench
210*3 (PR, big grinder rep 3, see vid)

E9oJ089i2AQ

4x205*3 (PR)
215*1 (PR)
*sets of 205 were pretty solid, no grinders at all... tossed in the 215 for sh!ts and giggles

Incline Xpload Press
95/s*8
105/s*8
115*8
*all easy... WTF

Weighted Neutral Grip Pullups
3x+50*5 (tempo lift, PR)

Nautilus Compound Row
3x2p+30/s*8
*weight goes up next time

DB Shoulder Press
3x70's*6 (PR)
*touching shoulder at bottom

Restricted BB Curls
3x105*6
*didn't extend at bottom, kept some bend in elbow, constant tension

Decline Skull Crusher
3x110*6 (PR)
*easy...

Diet (C/P/F)
2829 kcal
352/227/57

Notes
you ever had a workout where everything just felt phucking stellar? thats how this one went! i thought i was gonna be off because i was a little groggy going in, but obviously the weekend did me some real good! i took it easy Sunday with a light GPP session, nothing ridiculous, and then spent the rest of the day working. i got plenty of sleep every night, so that probably contributed a lot to today's lift. I've decided to do the powerlifting meet... not gonna lie i'm already nervous because i'm hella weak compared to the majority of others (even in lower weight classes), but I think this will be a good way to get a baseline to start building on. I'll retest maxes sometime in the spring and hopefully i'll have improved lol. i know the only person you should be competing against is yourself, but i can't help but to feel a little anxious about showing how weak i am lol... i obviously abandoned DB bench for now because i want to stay strong on BB bench before the meet. i've gotta teach animal behavior for my advisor tomorrow morning, and i'm a little nervous about that too, but i've started gettin the dread feeling when i know leg day is coming... i'm completely nervous about leg days, which is a good thing ;) anyway, tomorrow is some lower power after teaching since classes are a little jacked up, cant wait!

wrkoutfrq
09-19-2012, 03:03 AM
9/18/12

Training:
Lower Power

Squat (in Oly shoes)
5x275*3 (not as easy as with flat shoes... odd!)

Sumo Deadlift
*no strap sets
385*2 (PR, no hook)
385*3 (PR, hook grip see vid)
*w/ straps
2x385*3

_LOk5-9Z7-I

Close stance leg press (quad focus)
2x6p+10/s*8,6
6pps*8

Glute Ham Raise (hand assisted toward end)
2xBW*10

Plate Loaded Leg Extensions
2x120*10

Seated Calf Raise
3x3p*6
*tempo lifts...

3x Ab Circuit:

Decline Situp
BW+135*15

Weighted Static Leg Raise
BW+10*60sec

BW lying leg raise
BW*10-15

Diet (C/P/F)
2829 kcal
352/227/57

Notes
sorry for the late update, will do in more detail later today after GPP.... stay tuned!

jpfaherty
09-19-2012, 04:40 AM
I've been slacking! Loving the vids and glad you're doing the meet! You'll have fun, no doubt.

wrkoutfrq
09-19-2012, 08:48 PM
Update

Shoo another string of long days, been up for a little over 18hrs now and gonna be at least another hour... to recap the workout from yesterday, i know that the limiting factor on deadlift will def. be grip, so i decided yesterday to see how i fared on triples without straps... obviously it didn't go great. i'm not used to doing mixed grip, and so my pull dynamic was a little funky, and then i didn't hook my first set, so lost grip in two. second set (video) was better, but you can def. see my grip go between the second and third rep. one thing i can count on for the meet is the use of chalk, which will be a BIG help. also, i hadn't decided what shoes i was gonna squat in, but i'm prolly gonna go for flat soled shoes... the heel puts the emphasis more on my quads, and so i don't feel like i was quite as strong overall, and after my quads were RAPED... big time fatigue, so i'll prolly squat in flat shoes. next week starts my taper (3 weeks out), i'm gonna work up to several sets of singles on my openers, which will be 275/210/385 (sq/bench/dead), then at 2 weeks out i'll work to my top warm up. i've never tried to peak like this before so it should be interesting!

as far as today goes, GPP looked like this:

For time:

10 rounds
Run lap (indoor track)
10 burpees
10 situps

Time: 17:10

i'm pretty damn beat from all the activity today, so i'm gonna slam some cottage cheese with PB and protein powder and then go to bed. chest and arms tomorrow!


I've been slacking! Loving the vids and glad you're doing the meet! You'll have fun, no doubt.

no worries man, i feel like i've been slacking too. i'm def. looking forward to the meet, i just have to keep my mind on the idea that i'm the only person i should be concerned with competing against... this should give me a decent idea as to what numbers to use for programming, i'm thinking about using a legs/push/pul routine since i've never done one. was inspired by Berto's last video, so yeah... thanks for sticking around man, very motivating and humbling to have people following along!

jpfaherty
09-20-2012, 01:28 AM
Update


no worries man, i feel like i've been slacking too. i'm def. looking forward to the meet, i just have to keep my mind on the idea that i'm the only person i should be concerned with competing against... this should give me a decent idea as to what numbers to use for programming, i'm thinking about using a legs/push/pul routine since i've never done one. was inspired by Berto's last video, so yeah... thanks for sticking around man, very motivating and humbling to have people following along!LOL! I was thinking of doing the same thing once juggernaut is done. That damn berto can be so convincing! hahaha :D

AustrianOakJr
09-20-2012, 05:30 AM
Funny, I was playing with grip the other day also. I always use straps and got to wondering how hard it would be without them. I switched to mixed grip and, like you, realized how it messes with the dynamic of the lift. Crazy how something so simple can throw you.

Numbers look dang good though....keep it up, man. And try to get some more sleep, eh? :)

NaturalPursuit
09-20-2012, 06:28 AM
after scrolling through all I saw was those deads....

WOW! Puttin up some big numbers bro!!!

wrkoutfrq
09-21-2012, 06:40 PM
9/20/12

Training:
Chest/Arms

BB Bench, speed style
6x135*3

DB Bench
80*10 (easy)
2x85's*10 (better...)
80*10
*hit chest HARD, wanted to stay away from failure AMAP

Incline BB Bench
145*12 (felt heavy...)
2x135*12
*sets got easier... weird...

BW Dips (tempo lift)
3*12
*made sure to squeeze my chest every rep

Incline DB Fly
3x32.5's*15

Alt. DB Curls
3x37.5's*10
- SS -
Incline Skull Crusher (fixed cambered bar)
3x70*10

Incline Curls Kai style (stolen from the train with kai series lol)
3x27.5's*12
- SS -
DB Skull Crushers
3x27.5's*12

Behind the Neck Curls (lat pull station)
3x40*15
- SS -
Cable Pushdowns
3x100*15
*made sure to flare the elbows on pushdowns, really smashed to outer head of the tri's

Diet (C/P/F)
2829 kcal
352/227/57


9/21/12

Training:
Back/shoulders Hyper

Note: No straps unless indicated...

Neutral Grip Pullups, speed style
6xBW*3

CG Low Cable Row, neutral back
3x190*10 (PR for this form)

Wide Grip Lat Pulldown (to upper chest)
120*12
130*12
140*12
*old ass machine (different than last week) + tempo lift = AWESOME burn in lats/rhomboids

Chest Supported Rows, wide grip
3x140*12
*backed off for better contraction, had to use straps because of slick handles

Isolateral Lat Machine Stretchers (was AWESOME)
3x55/s*15

Plate Loaded Machine Shoulder Press
3x45/s*10
*really like this machine...

BTB Cable laterals
3x3pl*12
*back to the old ass stack FTW

Smith Upright Rows (tempo lift)
3x95*12

Seated DB Reverse Fly (rear delts)
2x32.5's*15
*surprisingly difficult by this point

Smith Machine Shrugs
3x315*10
*pause at top + 1 sec neg.

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

Notes
so yesterday was a pretty bad day energy wise... i tried to sleep in but my body wouldn't let me, so i got up and went to the gym, which started the day bad anyway. got all the way to the gym without my wallet, so had to go back to the apt. to get it. after the gym went to pick up my Rx and get some groceries... long story short 2 hours of waiting to find out it's out of stock and i can only get half at the other pharmacy across town. by this point i was crashing hard for no reason, so i made myself take a break from schoolwork and take a nap. the rest of the day was a 100% improvement. managed to write a 22 page dissertation research proposal in ~7hrs after all this happened (hence the late update).

today was an AMAZING day, not sure if it was because i stayed up late, or if it was the melatonin i took to make sure i slept well, but i woke up feeling like a million bucks. hit the gym and felt even better! didn't hit any huge PRs but backed off the weight and really went for the MMC and it felt great. it seems the old ass equipment in the gym hits the perfect angles with just the right amount of resistance for that kind of thing, so yeah. after the workout got some more work done, then headed into campus to meet with some students. went to a faculty seminar and after that to happy hour where a good friend got us free unlimited pitchers (she works at the bar) and had a BLAST... i really do enjoy hanging with the zoology crowd, they love to laugh and have a good time which is what i'm about. i only had 3 small beers cuz i just wanted to eat (had been without food for ~6.5 hrs by that point) so i dipped out and here i sit plowing through the rest of my normal meals til bedtime. not a single phuck is given about dealing with adjusting macros for the beer, very little phuck is given to how much work i still have left to do, because quite frankly i'm getting burned out really quick. tomorrow morning i'm going with Brian and another cool guy from the gym to watch a strongman competition put on by the school, then i'm gonna hit some legs afterwords. should be a great day!

wrkoutfrq
09-22-2012, 08:18 PM
9/22/12

Training:
Legs Hyper

Sumo Deads Speed Style
5x265*3
*mixed grip, no chalk/straps

Front squat (in vibrams)
3x175*10 (PR for flat shoes)
*it's amazing the difference a 3/4 in heel can make... much more difficult in flat shoes

Nautilus Xpload Leg Press
4x5p+10/s*12 (PR)
*bit of a grinder after the deads and squats

DB SLDL
4x110's*10

One Leg Press
3x2pps*12

Machine Leg Extension
2x115*15

Seated Machine Leg Curl
2x100*15
*switched it up to get better contraction

Standing Calf Raise
4x3p*10
*tempo lifts

Cable Crunch
3*15
-SS-
Rotating Planks
3x15

Diet (C/P/F)
2829 kcal
352/227/57

Notes
ugh was dragging again today... slept in til ~630 and woke up to an email saying i have 3 papers to review and present on Tuesday, on top of all the other work i have to do. for those of you who aren't science people, it typically takes 2 WEEKS to review a single paper appropriately... as of now i have 2 days to do three. so that pretty much set the tone for the day. went out and watched half the strongman competition and helped with some of the equipment. Brian was there and is 7 weeks out and is LEAN... plus a lot of the people there also do bodybuilding so i had a lot of motivation to hit legs... only problem is my body wasn't feelin it too much. this was a tough, tough workout. i need a deload, so it's good that this week starts my taper for the meet. I'll be working up only to my openers for some singles this week, then next week will be through my last warmup, then the week of just lighter technique work, so i'll have plenty of time to get built back up. i got some decent work done today after lifting, but tomorrow i have to finish grading lab reports, read 8 papers for a class, and then make a serious dent in those reviews if i want to stay on top of things. gonna be a long day!

Bnizzle163
09-22-2012, 09:35 PM
Sounds like you're a busy man. I couldn't even imagine writing a 22 page paper, let alone sitting in front of the computer for 7 hours to do it lol.

You're doing a meet?? I have some catching up to do.

wrkoutfrq
09-25-2012, 07:38 PM
9/17/12

Training:
Upper Power

Paused BB Bench
5x210*1

Incline Xpload Press
3x115*8 (PR)

Weighted Neutral Grip Pullups
3x+50*5

Nautilus Compound Row
3x2p+35/s*8

DB Shoulder Press
3x70's*6
*time to move up...

Restricted BB Curls
3x105*6
*didn't extend at bottom, kept some bend in elbow, constant tension

Decline Skull Crusher
3x110*6
*easy...

Diet (C/P/F)
2829 kcal
352/227/57

9/18/12

Training:
Lower Power

Squat (in Oly shoes)
5x275*1

Sumo Deadlift
4x382*1

Close stance leg press (quad focus)
2x6p+10/s*10,10,8 (PR)

Glute Ham Raise (hand assisted toward end)
2xBW*10

Plate Loaded Leg Extensions
2x120*10

Standing Calf Raise Machine
3x4p*6
*tempo lifts...

Diet (C/P/F)
2829 kcal
352/227/57

Notes
sorry for the late update, been crazy the past few days... still have no time, but i wanted to throw these up here... i'm off to read 11 papers and finish grading the 45 homeworks that has to be done by tomorrow... FML lol. i swear i'll give a full update tomorrow night after i teach my last lab


Sounds like you're a busy man. I couldn't even imagine writing a 22 page paper, let alone sitting in front of the computer for 7 hours to do it lol.

You're doing a meet?? I have some catching up to do.

yeah right now school = brutal... my sister described my situation best this morning: "at the point where overwhelming stress, anxiety, and panic turn into crippling exhaustion... you sit down and wipe your face because you realized you are crying and have no clue why... at the moment it's the easiest thing to do so it seems right"

my response was: "it's sheer willpower that is the only thing that keeps getting you up in the morning. it's hard to do with no end in sight, but that indomitable will is the product of sheer determination in the face of unseen benefit. it's what makes character one of the strongest traits out there, because it isn't born, it's forged in the fires of adversity."

oh and 2.5 weeks out from the small meet OSU is putting on... paid my entry fee today!

The Solution
09-26-2012, 03:26 AM
Ohio State?
2.5 weeks?

ill be around ohio state on the 20th for the bodybuilding show in Newark Ohio (FrankDaddy is competing in it)

You be there?

wrkoutfrq
09-26-2012, 08:41 PM
9/26/12

Long Overdue Update... (a real one lol)

ok so first off here's the GPP from today

5 rounds for time of:

All weight at 40kg
5 Power Snatch
15 air squats
10 power cleans
10 box jump (24")
15 Push Press (football style, i.e. no lockout, unbroken)
5 pullups

Time: 17:45

This was really tough i can't lie... i'm not sure where my head was at when programming it but it def. gave me a good sweat lol. the past week has been crazy to the point of true insanity... I had my major stressor today, which was a test that i had VERY little time to study for. i want to say i did well, but we'll see. the prof. is a notoriously picky grader, and is a bit arrogant, so has no qualms about failing people.

gym wise everything has been good... i lost my foam roller about a week ago and i can DEFINITELY tell a difference. my back has been super stiff. luckily i ordered one of these:

http://lowbackinpain.org/wp-content/uploads/2011/04/rumble-roller.jpeg

it came today but it's in the main office of my apt. complex, so i have to wait til tomorrow to get it, but i cannot wait. i also had a first visit with my new endocrinologist on Monday, i think i'll really like her a lot. she's very personable, very concerned about the happiness of her patients, so i'm confident she was the right choice. after talking with her we decided to change up my HRT regimen, which should keep me more level. she also feels my levels are still low for someone my age, so i'll probably be upped in dosage. if you want details PM me, i'll be happy to discuss, but i don't wanna risk angering any mods.

thankfully now that the test is over i just have 3 papers to read by tomorrow and then i have a 3 day weekend to enjoy some less stressful work time. tomorrow night is our first soccer match, at freaking 11pm at night! i'll be saving a carb heavy meal for that, and luckily i can sleep in on Friday because no seminar this week. Saturday i'm going to the football game against Texas, and its gonna be a BLAST. tomorrow i'm hitting some chest and arms hyper work so i'll be back after that!


Ohio State?
2.5 weeks?

ill be around ohio state on the 20th for the bodybuilding show in Newark Ohio (FrankDaddy is competing in it)

You be there?

Oklahoma State unfortunately :/

Wish i could make it, there aren't any shows within 4 hours of here...

wrkoutfrq
09-28-2012, 06:52 AM
9/28/12

Training:
Chest/Arms

BB Bench, speed style
5x135*3

DB Bench
2x85's*10
80*10
*hit chest HARD, wanted to stay away from failure

Incline BB Bench
3x145*12

BW Dips (tempo lift)
3*12
*squeeze my chest every rep

Incline DB Fly
3x32.5's*15

Alt. DB Curls
3x40's*10 (PR)
- SS -
Incline Skull Crusher (fixed cambered bar)
3x80*10 (PR)

Incline Curls Kai style (stolen from the train with kai series lol)
3x27.5's*12
- SS -
DB Skull Crushers
3x27.5's*12

Behind the Neck Curls (lat pull station)
3x40*15
- SS -
Cable Pushdowns
3x100*15
*made sure to flare the elbows on pushdowns, really smashed to outer head of the tri's

Diet (C/P/F)
2829 kcal
352/227/57

Notes
i'll make this a quick update since it's late already... yesterday was a very long day, had class/class related stuff most of the day, then rushed home to get food for my lifts... i'm actually how well my strength held in the workout because i was really pressed for time, so i limited all rest to 90s AT MOST. got a HUGE pump in my arms, so much so that i could barely curl anything after halfway lol. after that i went to wal mart, got some Rx filled and bought some shin guards and cleats for the soccer game at 11pm last night. let's just say i'm REALLY out of shape compared to 6mo ago. i played forward the whole game and learned 2 things: i've gotten really slow over distance, but short distance i'm QUICK, and that i've got a hell of a leg now lol. both a product of the Oly lifting i think. we lost 5-1, but i scored the only goal :D anyway, gonna eat one more meal this morning and hit some back and shoulders. brb!

jpfaherty
09-28-2012, 06:58 AM
I was going to ask you how the soccer game went! I never knew you played. I played my whole life including college. Miss it! You have fun?

mattjansen
09-28-2012, 07:14 AM
I was going to ask you how the soccer game went! I never knew you played. I played my whole life including college. Miss it! You have fun?

You played college ball too? Thats how I originally got into lifting, my freshman year I had multiple concussions which had me spending way more time in the gym than on the field during spring practice. Who did you play college ball for?

mattjansen
09-28-2012, 07:15 AM
Keep those short rest periods in on hyper days man, cell swelling is one of the keys of hypertrophy I think you will continue to notice a difference to you physique!

wrkoutfrq
09-28-2012, 03:35 PM
9/28/12

Training:
Back/shoulders Hyper

Neutral Grip Pullups, speed style
6xBW*3

Neutral Grip T-Bar Rows
3x3p+10*10 (PR)

Wide Grip Lat Pulldown (old machine again)
3x140*12
*tempo lift

Meadows Rows
3x50*12
*decided to try them with the t-bar machine... not too shabby!

Rope Stretchers (was AWESOME)
3xStack*15
*diff. cable machine, stack was pretty light

BTN Shoulder Press
3x95*10
*really taxing in my core...

BTB Cable laterals
3x3pl*12

BB Upright Rows (tempo lift)
3x95*12

Seated DB Reverse Fly (rear delts)
2x35's*15
*pretty tough...

Nautilus Machine Shrugs
3x4pps*12
*pause at top/bottom + 1 sec neg.

Diet (C/P/F)
2829 kcal
352/227/57

Notes
not a bad workout today! since i'm a member of the weightlifting club i had access to their weight room, which is very power oriented... the only machine in there was the cables, and they are pretty sketch. had an awesome squat rack, deadlift platform, DB's up to 160 or so. plus brian was in there doing legs and i figured i'd be around in case he needed a spot, which he was grateful for. i kept rest times pretty low just like yesterday and really enjoyed the feeling of how pumped my back was. my shoulders were a little taxed from yesterday's chest work, so they were tough, but not too bad to lift today. i forgot to add that my weight this week was 172.4, which is up a pound from last week, but it was also before a BM, so i'm prolly up about a quarter pound. good to see the weight on the up and up, gonna be interesting to see what it does after starting my new HRT regimen Monday. gonna follow the Olympia tonight just in time for some leg hypertrophy work tomorrow!


I was going to ask you how the soccer game went! I never knew you played. I played my whole life including college. Miss it! You have fun?

i had a blast! it was pretty tough since i'm not really conditioned to that kind of cardio. my GPP def. helped me out on that one. the last time i actually played organized soccer (besides indoor in my undergrad) was like 7th grade haha. i never followed through with it, i was too much of a band nerd, but practiced quite a bit throughout the years so i'm not TERRIBLE... def. far from good though lol


You played college ball too? Thats how I originally got into lifting, my freshman year I had multiple concussions which had me spending way more time in the gym than on the field during spring practice. Who did you play college ball for?

concussions from soccer!? talk about agressive...


Keep those short rest periods in on hyper days man, cell swelling is one of the keys of hypertrophy I think you will continue to notice a difference to you physique!

i plan on it! my rest time on hyper days is usually ~2 min but i think i'll def. stick to shorter from now on. i even had a few sets that were ~1min rest, and those were tough because i'd barely recovered by the time the next set started!

wrkoutfrq
09-30-2012, 05:53 PM
9/29/12

Training:
Legs Hyper

Sumo Deads Speed Style
5x265*3
*mixed grip, no chalk/straps

Front squat (in vibrams)
3x175*10
*actually felt pretty easy...

Nautilus Xpload Leg Press
4x5p+10/s*12

DB SLDL
4x110's*10

One Leg Press
3x2pps*12

Machine Leg Extension
2x115*15

Seated Machine Leg Curl
2x100*15

Leg Press Calf Raise
4x4pps*12
*tempo lifts

Cable Crunch
3*15

Decline Leg Raise
2xBW*15

Back Extension Side Bends
3xBW*15/s

Diet (C/P/F)
dunno

Notes
man yesterday was a long day simply because i was off my schedule lol... i stayed up all the way through the first round of comparisons for the O Friday night and ended up waking a lil early so i didn't get much sleep, then hit this workout before the OK State vs. TX game. the workout was good, i kept rest low again and was surprising strong on everything. i'm sore as **** today, but it's all good. the game was INCREDIBLE... both teams played very well, even though we were playing a backup QB and were missing a def. player of note (don't remember which). it came down literally to the last 30s of the game, and we stood and yelled the entire time. did some pregaming before so i was tipsy going in, but i burned through that quite fast and was super hungry by the end of the game. we were gonna go to the bar, but decided to chill at my buddy's apt and watch the movie "Bernie" instead. was pretty funny, although i'm not a huge fan of jack black. by the time i finished the movie i was STARVING so i went home and ate a big meal before hittin the bed at 230ish... then had to get up for church this morning, so i'm hella tired. i've got no clean laundry, need to go to the grocery store, and have homework to finish, but TBH all i wanna do is eat a little and then sleep. tomorrow is back to the normal grind of school, i'll check back in after my upper power workout tomorrow!

Bnizzle163
09-30-2012, 07:16 PM
Looks like you've lowered volume a tad, yeah? Do you feel your progressing at a faster rate now?

NaturalPursuit
10-01-2012, 07:44 AM
been busy and still doin great work in the gym! goodjob man! and I never knew you played soccer! very cool! How do you like it compared to weight lifting?