jimmari's Starting Strength / DS NHA Stack Log

[jimmari]

Howdy, y'all. This is my first ever log, so I hope I follow protocol. I will be doing this log for 8 weeks, combining Mark Rippetoe's "Starting Strength" program with Designer Supplements' "NHA Stack" (ActivaTe & Rebound Reloaded).

I am doing this log for two reasons - 1) accountability. Knowing that I am commited to tracking my efforts before all of you will keep me from missing a workout, half-stepping any workout or letting my nutrition get out of whack. 2) insight, suggestions and critique from those who have gone before me. Being new to strength training/body building I need all the help I can get.

I have always been thin and non-muscular. A couple of times I tried to learn about weight lifting from various trainers at my gym (I was always into cardio/aerobics classes), but I could only stand hearing, "that's all you can lift?" so many times that I gave up weights completely.

Well, no more! After turning 39 in January I got extremely motivated to start fighting back against time, gravity, my beer gut and scrawniness. Joined a gym and started doing full-body workouts, 3 days a week on the machines and gradually moved over to the free weights; also did 30-40 minutes cardio after each workout. During this time I made some newbie gains (which kept me excited to continue) and lost 12 pounds.

I eventually started doing "one body part per week" splits (yes, I started reading mags!) and quickly saw my gains stall. I also started reading these forums (joined in April) and tried to sort through the info looking for some answers. I then started reading journals and found that Rippetoe's program sounded like just what I needed - to increase my core strength. I have been studying the book and started the program today.

I have also decided to add the NHA stack since I'm only a few months away from 40 - I need all the help I can get! The journals/reviews of the stack have convinced me that this will be a great benefit to me in reaching my goals.

As you will see from my workouts I'm not very strong, but I'm out to change that. There are a lot of you out there that I have come to respect, as I have learned a great deal from you. I hope to hear from some of you to help make sure that I'm going in the right direction. So here goes . . .

[jimmari]

I was geeked up for this first workout. Got to the gym and did my typical 10 minute cardio warm-up and stretching. Then, for the first time in recorded history I headed to the squat rack full of confidence and vigor. Not surprisingly, both squat racks were empty and a little bit dusty . . .

Today's Workout (working sets/not including warm up sets)

Squat - 3 x 5 x 105
Bench - 3 x 5 x 100
Deads - 1 x 5 x 100
Dips - 2 x BW

Supplements:

ActivaTe - 4
Rebound - 3
Xceed - 2
Basic Cuts - 4
Multi/fish oil/flax seed

Meals (my wife and I are both chefs, so we eat well!)

3,140 calories (maintenence is ~2,500 - I guess I'm lean bulking)
% f/c/p - 27/35/38

5' 11"
180.6 lbs
bf% ~20% (calipers - 22% scale - 18%)
chest 37 3/4"
bicep 14 1/4"
waist 33 1/2"
thigh 22 1/2"


So, day 1 is in the books! I felt great physically and mentally. I used very managable weights, as I was only concerned with proper form and execution. But, I still had a great workout. I was mentally psyched just knowing that I was in possession of a real plan. This is gonna be a great 8 weeks!

[r_graz]

Not surprisingly, both squat racks were empty and a little bit dusty . . .

"Both" squat racks! Lucky you, your gym has 2 :D

Of course I don't usually have to wait long for our one squat rack either...

Good luck on the program. "Starting Strength" is a great book. I'm doing a 5x5 program that's a little different than Rippetoe's, but the fundamentals are the same (squat, bench, row, press, deads).

Curious to see how much the NHA stack helps you on this program.

[jimmari]

Thanks for checking in, r_graz. I certainly didn't mean to sound flippant about the racks, but it's true. Both Smith machines were being used, though!


I started taking the NHA stack on Saturday (4 AT, 3 RR daily), and I’m starting to notice a little more “umph” (for lack of a better word). No, I don’t feel 18 again, but I do feel more aggressive & confident. I can’t wait to hit the weights tomorrow and see how this translates. I just need to careful not to get over-confident and do something stupid! I’ve had trouble falling asleep the last couple of nights, because as soon as I doze off, I start having some crazy, acid dreams and it wakes me up. Whacked. But, so far, I’m diggin’ the stack.

Off-day from the gym, but here’s my calorie breakdown:

2,922 cal
% f/c/p 25/40/35

Tomorrow brings Workout B. I really want to try the power cleans, but I probably need to practice with just a bar for awhile to get the hang of the move. I have honestly never seen anybody at my gym do them, so I’m just trying to replicate what I’ve read in the book without puttin’ the hurt on me!

Patience is my friend, patience is my friend, patience is my friend . . .

[joed]

Welcome to the club Jimbo. There are a few powerlifters on here so if you need some help on the power cleans they can probably give good advice.

[r_graz]

I have honestly never seen anybody at my gym do them, so I’m just trying to replicate what I’ve read in the book without puttin’ the hurt on me!

Yeah, from the description in the book they look a bit complicated. Figured I'd sub the rows and wait till I can get some first-hand instruction in the power cleans.

[joed]

Here's a video that may help explain the 'clean':

http://www.exrx.net/WeightExercises/OlympicLifts/Clean.html

[jtroster]

Welcome to the forum!

[jimmari]

Here's a video that may help explain the 'clean':

http://www.exrx.net/WeightExercises/OlympicLifts/Clean.html


Yikes! I will certainly be taking my time learning those. I appreciate the link. I'll start with bb rows and see if I can get some help on the cleans from one of the trainers at my gym.

I'm heading out in a few minutes and will be trying chins for the first time since 8th grade. This is where humility crosses paths with desire . . .

[jimmari]

Welcome to the forum!

Thanks, glad to be here!

[jimmari]

Yeah, from the description in the book they look a bit complicated. Figured I'd sub the rows and wait till I can get some first-hand instruction in the power cleans.

That sounds like a very wise thing to do. Do you do 45* rows or Pendlays?

[r_graz]

That sounds like a very wise thing to do. Do you do 45* rows or Pendlays?
Neither really...I do 90 degree rows, but don't de-weight the bar on the floor on each rep.

We don't have much space for doing stuff from the floor in our free weight room. The benches, Smith machine, squat rack, dumbell racks, and various Hammer Strength machines take up most of the floor, so I kinda have to fight for space to even do deadlifts. I've got a little piece of floor near the emergency exit. Can't wait to try power cleans in there, lol.

[jimmari]

So, my desire rushes my humility to the dirt, thrusts my hands upward towards the chin-up bar and proceeds to lift my body up to sternum height three-freakin’ times! I had such a rush that I counted to 90, did three more and got giddy. This may sound like much ado about nothing to you, but today was the first time ever trying chins since I was in 8th grade. And I sucked at them then, too! I wish my gym would change its name to Geeked’s Gym, because I felt like I owned the place. I don’t mean that in a cocky, arrogant way (I am nowhere near qualified to be like that!); I just mean I felt extremely confident heading into my workout and felt even better coming out of it. NHA & Starting Strength make for a very nice pairing. I took 1 dose each of AT, RR, Xceed and BC about 30 minutes before my workout – wow!

The Workout (working sets/not counting warm-up sets)

Squats 3 x 5 x 110 (up 5 lbs from Monday)
Pendlay Rows 3 x 5 x 85 (these felt great, first time doing them)
Military Press 3 x 5 x 70 (I was really surprised at how much harder it is to stand than sit)
Chins 2 x 3 x bw (roy-hoo!)

Nutrition

I didn’t realize how tough it would be to eat more than 3k calories a day. I am stuffed and still have over 300 to go! Good thing my Carbo Gain got hear today.

2,664 kcal (so far)
% f/c/p 16/41/43

ActivaTe – 4
Rebound – 3
Xceed – 2
Basic Cuts – 4
Multi/fish oil

So, that’s day 2 in the books. This is me, yearning for Friday . . . and my date with the bar . . .

[r_graz]

Nice looking workout. I need to take a look at the description of Pendlay rows again.

On the chins, are you doing wide-grip, palms away or close grip, palms toward? It can be good to alternate between the 2.

Yeah, standing military presses invokes a bunch of muscles outside the delts and tris - you've got to basically use your whole core to stabilize. If you do push presses, you can get your legs involved too.

[jimmari]

Nice looking workout. I need to take a look at the description of Pendlay rows again.

On the chins, are you doing wide-grip, palms away or close grip, palms toward? It can be good to alternate between the 2.

Yeah, standing military presses invokes a bunch of muscles outside the delts and tris - you've got to basically use your whole core to stabilize. If you do push presses, you can get your legs involved too.

Thanks, it really felt great. Pendlays are nice :D

I did the chins wide-grip, palms away. I really didn't think about where my hands were, I just jumped up and grabbed the handles.

I really felt the presses in my core area. My biggest thought during my first set was, "don't tip over, don't tip over"!

[jimmari]

For the first time in 20 years of being with my wife, I hear these words, “Hey, I can see your chest muscles through your shirt!” :cool: Something’s working!

Off-day from training

Feeling really good with the NHA stack. At this rate, in a few weeks I’ll be doing a Google search to find the #@*!head bully in high school who thought trying to get me to fight him would be fun times for all :p

Supps

AT – 4
RR – 3
BC – 4
Bulk cee – 1
Multi/fish oil

Nutrition

3,153 (hooray for Carbo Gain)
% f/c/p 22/39/39

Tomorrow brings workout A, with increases across the board. Yesterday when I got to the squat rack some very kind-hearted soul thought it would be in everybody’s best interest if he just left the bar – loaded with 230lbs – lying on the floor. Yeah, I was the guy fighting gravity and friction trying to unload the dang thing. Had a killer workout, though :D

[r_graz]

I really felt the presses in my core area. My biggest thought during my first set was, "don't tip over, don't tip over"!
Rippetoe's chapter on the military press was great. Painstaking detail on hand and arm positioning, and travel path of the bar. Basically, a little lay-back is OK, but you want to resist leaning back so far that you start turning it into an incline bench press more than a military press. The bar should go straight up, close to your face, and as it passes the top of your head you want to move your body under the bar so your upper arms end up in line with your ears at lockout. Feels like the straighter the travel path of the bar, the more stable the whole exercise will feel.

[jimmari]

The painstaking detail is what I really love about this book. It's one thing to say, "do these moves, for this many set & reps", but he really breaks everything down to the minutest detail.

I love training my shoulders and was lifting 100lbs on the sitting bb shoulder press without much trouble. So, I'm looking forward to getting back to that weight while standing. It may take awhile, but I know I'll hit!

[joed]

...It may take awhile, but I know I'll hit!

If only we could bottle that attitude and sell it! Good man, keep at it.

[njmuscle66]

looking forward to your results. Us old man need all the testosterone boost we can. I just turned 40

[jimmari]

If only we could bottle that attitude and sell it! Good man, keep at it.

Thanks, joed. I appreciate the encouragement!


looking forward to your results. Us old man need all the testosterone boost we can. I just turned 40

Thanks for checking out my log, nj. This is gonna be a fun ride!

[jimmari]

Had another great workout today. My wife was able to workout along side me, so that was extra cool. There was a big ol’ mass of a man doing deadlifts next to me today. All he did was deadlifts for the whole hour I was doing all of my lifts. Actually, he went longer than that, ‘cause he was already there when I showed up and was still there when I left.

What was cool though, is that we both had on the exact same t-shirt! So, I was watching him between sets and thinking, “I bet he started out at 100lbs, too, and now he’s lifting over 300lbs. Our t-shirts rule!”

The Workout (working sets/not including warm-ups)

Squats 3 x 5 x 115 (up 5lbs)
Bench 3 x 5 x 105 (up 5lbs)
Deads 1 x 5 x 105 (up 5lbs)
Dips 2 x 8 x bw (up 2.6 lbs!)

It’s amazing how much better real squats feel; prior to SS I was the schlep doing half-squats on the Smith machine and getting perplexed that I could only do 180lbs, even though I could do 360 on the leg sled! Rippetoe has explained all that to me :)

Bench felt smooth and controlled; I really focused on feeling my pecs do all the work.

Deads were a new PR at 305 lbs – mentally!

Dips are surprisingly easier than I had anticipated when I started doing them on Monday. See, tricep isolations really do pay off! :D

NHA Stack

Ahhhh, I think DS has struck upon the fountain of youth! Plus, I’m starting to not wake up once those Norse Warrior Riding upon a Flaming Unicorn dreams start. I haven’t noticed any negative side effects, so far. NHA has been beddy beddy good to me!

AT – 4
RR – 3
Xceed – 1
Bulk cee – 1
Basic Cuts – 4
Multi/fish oil

Nutrition

2,789 kcal (so far)
% f/c/p 23/36/41
I’m going to do some low intensity cardio tomorrow (hello “fat burn” program); my body isn’t quite sure what to do with all these calories, so I’m trying to stay a step ahead. ;)

[jimmari]

Re . . . spect . . . walk
Are you talkin’ to me?
Walk on home, boy


While warming up in the cardio loft, I was staring intently at my squat rack – yes, I said “my” – and for the majority of 11 minutes my eyes don’t break their gaze. I was eyeballin’ my rack, getting it prepared for the abuse that was forthcoming. In my mind ran a chorus of “120, 120, 120”, my squat goal for today. My rack was all alone, waiting . . .

I headed down the stairs, across the gym, past the dumbbells and preacher stations, towards the darkened corner where my rack sits only to find some chucklehead starting his freakin’ bicep workout! :mad: I just walked past 100 linear feet of dumbbells, two racks loaded with EZ curl bars and three preacher curl stations, just to find DJ Jazzy Trevor trying to make time with my oly bar.

Undaunted – yet really pissed in a positive way - I headed over to the other squat rack that sits in front of the wall-length mirror (bar was missing, so I took one from the bench press; yeah, try and stop me) and unleashed my fury. But, alas, I felt like I was cheating on my rack . . . The only thing missing from this narrative so far is a dame with a secret to tell and the time to tell it.

I have finally found a fault with combining Rippetoe with the NHA stack – I wasn’t allowed to lift things over my head all weekend. I said to my wife, “can I try to press you?” And she said, “you’re really jonesing to workout, aren’t you?” “Yes . . .”

So, on to the workout. Today was workout B, which stands for “boom!”

Squats 3 x 5 x 120 (up 5lbs)
Pendlays 3 x 5 x 90 (up 5 lbs)
Press 3 x 5 75 (up 5 lbs)
Chins 2 x 5 x bw (up 2 reps each set!)

Squats – just before my first working set, I played “Walk” from Pantera on my mp3 player, and man, was that fierce! That was my whole attitude towards hitting 120 (pr!) – the weight will respect me and rise against gravity without a fight.

Pendlays – to start this one, I turned on “Wait & Bleed” from Slipknot – I was ready to eat somebody’s children! Pendlays feel so freakin’ good :D

Press – call me a geek, but I turned “Walk” back on! I think this is my current favorite lift. There’s just something pretty cool about lifting stuff over your head, like Hercules. I was trying to get the bar to just skim my nose in an effort to keep good form.

Chins – simply amazing that I added 2 reps to each set. I did them “hammer grip”, so maybe that had something to do with it. Last week I did them palms out, wide grip. The song of choice for these – “Rip It Out” by Ace Frehley.

The Supps

AT -4
RR – 3
Xceed – 1
Bulk cee – 1
Basic Cuts – 4

Took AT, RR, Xceed & BC about 30 minutes before the workout. Nice . . . Hey, DS, you could market this as an entire stack – The Freak Is Geeked Stack! Add a dose of Pantera at your own risk.

I’m really curious how weeks 3 & 4 are going to go. That seems to be when most people really experience the strength increase from the stack. I need to balance the strength increase with staying on track with the incremental weight increases. Other than that, I’m still feeling very vibrant, focused and aggressive towards the weights.

Nutrition

2,785 cals (I stare at the food and yell, “get in my belly!” but it won’t)
% f/c/p 17/41/42

Thanks for wading through my musings and ramblings. As you can tell, I’m a happy guy :D

[rj71]

So far, started Day 3
Doing 4 Activate/day & 2 Rebound Reloaded per day.
Legs this morning. No major strength increases yet, but I do feel irritable/cranky.

When does this hit? With Forza, day 3 I was already giddy

[jimmari]

So far, started Day 3
Doing 4 Activate/day & 2 Rebound Reloaded per day.
Legs this morning. No major strength increases yet, but I do feel irritable/cranky.

When does this hit? With Forza, day 3 I was already giddy

Irritable & cranky? Nah, that's just focused intensity :D Take it out on the weights and you'll feel much better.

From other people's logs it seems the strength increases start around week 3. Since my strength levels were low to start with, each time I had weight to the bar is a strength increase for me :)

I started feeling "giddy" on the 2nd day and haven't come down since. Each time I hit the gym it's with more confidence than the time before. You should be feeling it soon enough.

[rj71]

Thanks
3 weeks?
The Stack is almost over then...!
Now I feel sad !!!

[jimmari]

Thanks
3 weeks?
The Stack is almost over then...!
Now I feel sad !!!

Sad?!?! There's no crying in weight lifting :D

I think I misspoke; maybe it's not "3 weeks into the stack I noticed an increase in strength", but rather "3 weeks into the stack I was a freakin' animal!" That seems to be more of the general consensus. I know I was feeling it yesterday (see below) and I'm only on day 12 of the stack.

I think you'll be very pleased with where you after 4 weeks of NHA.

[jimmari]

This posting is a day late ‘cause I had to do a bunch of prep work last night for a t.v. segment this morning. My wife and I are the local “celebrity chefs” and make regular appearances on the local version of the Today show. Our theme was A Night in Tuscany, featuring Pancetta Wrapped Pork Roast, Fettuccini Alfredo, Insalada Caprise, Roast Beef Crostini w/ Roasted Red Pepper Aioli and Tiramisu. PM me if you want the recipes.

So, 30 seconds into our segment (the show airs live) we get bumped due to the president speaking about the thwarted terrorist plot over in England (hooray for the good guys!). It’s actually the 2nd time the president has interrupted us (also during Katrina), but that’s cool, I don’t mind taking a backseat to the Prez! So, we taped our segment to air on Monday; at least all that hard work and money wasn’t wasted.

At the gym yesterday, I actually made myself laugh out loud during the bench press (talk about bad timing). I was running Rippetoe’s teaching through my mind during my working set and as I was lowering the bar on the first set I thought, “lower the bar, touch the chest, drive the bar”. It was when I realized that I don’t have a chest to touch that I cracked up. Yeah, I’ve got the chest of a 12-year old – but not for long . . .

The Workout

Squats – 3 x 5 x 125 (up 5 lbs)
Bench – 3 x 5 x 115 (up 10 lbs)
Deads – 1 x 5 x 115 (up 10 lbs)
Dips – 2 x 8 x bw

Squats – I had a burly charley horse in my right quad all day. Like when you walk into the corner of a table, although I don’t know how I got it (NHA causes blackouts!). It disappeared while doing squats and came back as I was leaving the gym. I didn’t feel or notice it at all while working out (NHA numbs you to pain!). Squats felt great, as did “Hanger 18” from Megadeth pounding my skull.

Bench – was able to not drop the bar on my throat while laughing. I actually jumped up 10 lbs over last Friday! I felt so stoked about that. I was just feeling “strong” so I decided to increase the weight and it was as smooth as 105 felt last week. Song of choice: “Sober” from Tool.

Deads – in keeping with my “me feel strong; lift heavy” theme as jumped up 10 lbs here, as well. I could probably jump up some more on these, but I don’t want to get ahead of myself and do something stupid. Gotta follow the program while pumping out “Code Blue” from TSOL.

Dips – I think I’m ready to add a little resistance weight to these. I’m very surprised at how well I’ve been doing with these. Plus I had a little help from POD’s “Rock the Party”!

The Supps

AT – 4
RR – 3
BC - 4
Xceed – 1
Bulk cee – 1
Multi/fish oil

Mad props to DS for kick starting my testosterone! I’ve felt mentally and physically great since day 2 of the stack, but yesterday I also felt really, really strong. I’ve been very confident in attacking the weights, but yesterday was a whole ‘nuther level. I’m excited about where this is gonna go.

Nutrition

3,302 calories
% f/c/p 24/39/37

Tommorow will be 2 weeks into the books. I feel stronger and look fuller, just like I’m supposed to :cool:

[jimmari]

Yesterday’s workout marks the completion of my first two weeks combining SS & NHA. It’s been a good run, so far, as I look fuller and feel stronger. The one downside to all of this is the amount of food I have to eat. Even though I’m a chef and am surrounded by food all day, I’m just not used to eating so much. It is but a small price to pay . . .

After my workout out yesterday my wife and I went to see “World Trade Center”. Wow. If you don’t shed at least one tear during the movie then you are just dead inside. I went on a full ride of emotions – primarily reverence for the men and women who risked it all to help others. But at the same time, I got pissed off all over again at what happened to us on 9/11. Plus, I had the news of the captured potential plane bombers in England running through my mind and it was just all so overwhelming. Highly recommended.

The Workout

Squats – 3 x 5 x 130 (up 5 lbs)
Pendlays – 3 x 5 x 95 (up 5 lbs)
Press – 3 x 5 x 80 (up 5 lbs)
Chins – 1 x 6, 1 x 7 (up 3.5 lbs)

Squats – I really need to learn how to count “weightlifter system”. My first set was only 125, so I actually ended up doing 4 sets altogether (shhh, don’t tell Madcow!). So next Monday I get to load a plate on either side – yes! Song: “Bring the Noise”, Anthrax & Public Enemy

Pendlays – love these! Looking to hit the century mark next week. “Four Horsemen”, Metallica

Press – still my favorite lift. Although I feel the time nearing that 5 lb jumps won’t be happening. I need to go check out some used sporting goods stores for microplates, so I can still be making some increase each time. “Voices Carry”, Gang Green (punk band from Boston during the 80’s; one of my all-time faves)

Chins – yeah, baby! Increased 1 rep during the first set and 2 reps during the second set. My wife was watching so I had some additional inspiration. Last week I could only do 2x3, so I’m liking the increase. “Kilburn High Road”, Flogging Molly (treat yourself!)

The Supps

AT – 4
RR – 3
Xceed – 1
Basic Cuts – 4
Bulk cee – 1
Multi

I’ve been sleeping so deeply that it’s taking me awhile to really wake up in the morning. Anyone else experience this? I’m not a morning person to begin with, but now, even more so. Hooray for Basic Cuts!

Nutrition

3,478 cals
% f/c/p 39/35/26 (had lots of desserts at a social gathering)

That’s it for today; gotta go watch the mighty Ravens of Baltimore :D

[jimmari]

Here’s an update on my stats following 2 weeks of combining SS with NHA. All stats are taken cold this morning.

Stat 7/31 [8/14] Change

weight 180.6 lbs [187.9] +7.3 lbs

bf% 22% [18%] -4% (subject to my caliper accuracy)

chest 37 3/4 [38] +1/4

bicep 14 1/4 [14] -1/4

waist 33 1/2 [34] +1/4

thigh 22 1/2 [22 1/2] no change

hips 37 1/2 [38 1/2] +1 (jimmari got back!)

calf 16 [16 1/16] + 1/16


These changes seem to be expected, as this is a strength program and not a size program. My working weights have increased each time and I look fuller and firmer. Body weight is up and body fat is down :D

Interesting thing about my biceps – cold measurement has dropped, but when I flex them they are noticeably bigger than 2 weeks ago. Weird :rolleyes:

[jimmari]

Restaurants serve food on p _ _ t _ s; earthquakes are caused by a shifting of _ l _ _ e s; jimmari got to squat with p _a t _ s! Yeee-hawwww!!! jimmari is a big boy today!

The Workout

Squats 3 x 5 135 (up 5 lbs)
Bench 3 x 5 120 (up 5 lbs)
Deads 1 x 5 125 (up 10 lbs)
Dips 2 x 8 x bw+5 lb db (up 9 lbs)

Squats – now I know why everybody else got so excited about squatting 135. There’s just something about seeing the big boy plates loaded on the bar to really drive home that I am making good progress. “Los Angeles”, Frank Black (of the Pixies)

Bench – still my most challenging lift, but I’m in control of the bar and completing my sets. “Anywhere But Here”, Rise Against (current fave-rave)

Deads – another 10 lb jump! I just feel like I could definitely do more on these. I’m shooting for plates on Friday! “Faint”, Linkin Park (I saw them 2 years ago and they pulled this 16 y.o. kid out of the audience to play this song. The kid nailed it!)

Dips – I added a 5lb db on top of my additional body weight :) Felt it! “Girl’s Not Grey” AFI

The Supps

AT – 4
RR- 3
BC – 4
Xceed – 1
Bulk cee – 1
Multi

Ahhhh, testosterone is good . . .

Nutition

3,024 cals
%f/c/p 20/41/39


I’m now officially into the 2nd quarter of my log and I am quite pleased :D

[jimmari]

It seems today was “I’m gonna squat 300lbs” day at my gym. As I was holed up in my squat rack I was watching various others in the 2nd rack and on the Smith machine. These guys were all bigger than me so I was curious as to their technique. Pop quiz: out of 4 guys doing squats how many went beyond half-way to parallel? Me! Obviously, I’m not qualified to claim expertise, but I know how to read and apply what I’ve read in Rippetoe’s great book. Each of the other 3 guys had several plates loaded but their range of motion was about 6-8” at best. I would dare say that I got a much better workout squatting 140 to below parallel than they did with 300+; they sure looked happy, though!

When I got home I read this great post from Tad T: http://forum.bodybuilding.com/showpost.php?p=11146672&postcount=1571 and it just reinforced that I have much to learn and a long ways to go. I realize that I am a beginner, and that’s why I spent about a month studying Starting Strength, the Write-up for Rippetoe’s Program by Matta114 ( http://forum.bodybuilding.com/showthread.php?t=712752 ) and reading some great journals by mjw8204 ( http://forum.bodybuilding.com/showthread.php?t=829750 ) and Ace_frehly ( http://forum.bodybuilding.com/showthread.php?t=798242 ). By the time I actually started the program I was dialed in to my plan and my goals. Maybe that’s why I’m always so jacked up doing my training and this log: I am seeing the plan come together.

Starting Strength book = $29
Gym membership = $25
Knowledge in Action = priceless

The Workout

Squats – 3 x 5 x 140 (up 5 lbs)
Press – 3 x 5 x 85 (up 5 lbs)
Pendlays – 3 x 5 x 100 (up 5 lbs)
Chins – 1x8, 1x7 (up 2 total reps)

Squats – it was so cute having the 45 plate right along side the 2.5. “Bodies”, Drowning Pool
Press – I really hope to hit at least 100lbs before stalling, since it’s the only one still in double digits. “Pipebomb on Landsdowne”, Dropkick Murphys
Pendlays – broke the century mark :D “Seven Deadly Sins”, Flogging Molly
Chins – getting stronger and more controlled. “Blitz”, Audio Adrenaline

The Supps

AT – 4
RR – 3
BC – 4
Xceed – 1
Bulk cee – 1
Multi

Xceed and Basic Cuts saved my butt today. I stayed up way too late playing in a poker tournament last night and didn’t eat for the 5 hours leading up to my workout today. Not very smart, I know. However, took my Xceed & BC and – boom! – I had a great workout :)

Nutrition (as of 5:20 pm)

1,364 cals (the night is still young!)
% f/c/p 25/38/37

Thanks for stopping by and be sure to check out the threads I listed.

[Andrew69]

Restaurants serve food on p _ _ t _ s; earthquakes are caused by a shifting of _ l _ _ e s; jimmari got to squat with p _a t _ s! Yeee-hawwww!!! jimmari is a big boy today!

LOL, too funny jimmari!
Gotta love the Rippetoe book. Best read Ive had in ages.

[r_graz]

Pop quiz: out of 4 guys doing squats how many went beyond half-way to parallel? Me! Obviously, I’m not qualified to claim expertise, but I know how to read and apply what I’ve read in Rippetoe’s great book. Each of the other 3 guys had several plates loaded but their range of motion was about 6-8” at best.
Same thing I usually see. Not too many people squatting (at least not when I'm there), but most have crap for form and depth. A couple of big guys who squat wide-stance powerlifting style that take pretty big weight to basically parallel. The rest are mostly skinny-legged kids who load up 225 on the bar, struggle a couple of steps backward, bend their knees a little bit for a few reps, and that's it. Then there's me, not squatting impressive weight (yet), but trying to do it well - 3x a week.

[jimmari]

LOL, too funny jimmari!
Gotta love the Rippetoe book. Best read Ive had in ages.

I agree completely. Thanks for checking out my log. :)


Then there's me, not squatting impressive weight (yet), but trying to do it well - 3x a week.

Spot on - we're doing full squats 3x a week, week in and week out. I'll take that over what these other chuckleheads are doing.

[jimmari]

Deads with heavy plates
Strength – spirit, body and soul
Boom! in the squat rack


I woke up very early on Friday morning so I could get my full workout in before heading down to the gulf for the weekend (which is why I’m just now posting). As mentioned before, I am not a morning person and the NHA stack has made me even more so (due to the very deep sleep I’ve been getting). So, I took my AT, RR, Xceed & BC and headed out. I seriously felt like I was in a fog, but I am so committed to my program that I wasn’t going to let anything stop me. I did my warm-ups and stretches, headed downstairs and did the obligatory wait for “hey, this squatty-looking rack device would be a great place to do my pyramid bicep routine” guy. It’s almost expected now. The other rack was being used by a woman, probably late 50’s, doing a full body workout (squats, bench, seated press, curls), using the rack has her spotter. Cool with me and props to her as she was actually squatting below parallel :cool: Anyway . . .

The Workout

Squat – 3 x 5 x 145 (up 5 lbs)
Bench – 3 x 5 x 125 (up 5 lbs)
Deads – 1 x 5 x 135 (up 10 lbs)
Dips – 2 x 8 x bw+10 lbs (up 5 lbs)

Squats – it’s funny how excited I was last Monday about hitting 135, then realizing that I just did 10lbs over that 4 days later. New pr’s rule! “I Can”, Skillet

Bench – execution-wise, still my most challenging; appearance-wise, my biggest progress. :D "Too Young to Die”, Agent Orange (one of the greats from the OC punk scene, early 80’s)

Deads – plates, baby! ‘Nuff said! “Queen Anne’s Revenge”, Flogging Molly

Dips – these really make me feel good about my program, since I don’t see too many guys doing them. There are 2 guys, though, who are just HUGE who do these with several plates attached to their belts. Someday . . . “Bloodstains”, Agent Orange (again!)


The Supps

AT – 4
RR – 2 (starting week 4 of the stack)
Xceed – 1
BC – 4
Bulk cee – 1
Multi

I had fun explaining to my buddy what ActivaTe and Rebound Reloaded are. He’s in construction and slender, with a lot of strength (but not size). He doesn’t even take vitamins, so couldn’t quite comprehend why I would be taking a test boost. I tried explaining, but he said, “I don’t understand any of that, so I don’t believe it.” He makes me laugh a lot :)

[jtroster]

Once you start doing squats and deads the plate keep piling up.
Great going there.

[r_graz]

Nice going on adding weight.

I'm thinking of trying the NHA stack. Your log implies you're pretty satisfied with it...?

[jimmari]

Once you start doing squats and deads the plate keep piling up.
Great going there.


Nice going on adding weight.

I'm thinking of trying the NHA stack. Your log implies you're pretty satisfied with it...?

Thanks for the encouragement, fellas!

I'm very happy with the NHA stack. I now have real pecs! I believe the stack has helped get me into the game, so to speak, by increasing strength, recovery, focus and attitude. The programs that you and I are doing require all of the above at a pretty high level, imo. Bummer that I'm in my last week of it :(

[r_graz]

Bummer that I'm in my last week of it :(
How many off weeks before you can start another cycle?

[jimmari]

How many off weeks before you can start another cycle?

From what I've learned from uhocky, Robboe & 40_yard_dash_2 (DS reps) the rule of thumb is off the same amount of weeks you were on. They also don't recommend going longer than 8 weeks. I'm only doing 4 because this is the first time I've ever used any type of test boost.

[jimmari]

Another day, another rip-roarin’ workout. I got to the gym late today (about 4:45) and much to my surprise: 2 racks, no waiting! The place was packed, too, except for my little corner of the world – nice :D

There were several packs/herds/gaggles of M&F subscribers helping each other with their “Get Ripped” workout of the week. My newbie senses tell me, “if you didn’t lift it, then you didn’t lift it.” But, then again, what do I know; I don’t even do curls . . .

The Workout

Squats – 3 x 5 x 150 (up 5 lbs)
Pendlays – 3 x 5 – 105 (up 5 lbs)
Press – 3 x 5 x 90 (up 5 lbs)
Chins – 2 x 8 x bw (up 1 rep)

Squats – I felt like I was doing these in the rainforest I was sweating so much. The 3rd set was actually easier than the 1st set – I like that. “Alec Eiffel”, Pixies (sometimes people can be oh so dense/they didn't want it but he built it anyway)

Pendlays – somebody call Free-weight Protection Services, ‘cause I feel they are being abused. I’m now rowing the weight that I started squatting with 3 weeks ago :cool: “Death of Seasons”, AFI (I watch the stars as they fall from the sky/I held a fallen star and it wept for me, dying)

Press – I will not be denied! The last 2 reps were begging, “please, momma, make the bad man stop”, but I banged it out. The calendar is marked: 100lbs on 8/30/06. “I Love You”, Bride (If I were nailed to a cross would you scream save yourself/If I became the curse would you remove the nails)

Chins – my arms were like jello following the presses, but I still added 1 rep to hit 2x8! “Mississippi Queen” Mountain (While the rest of them dudes were making their bread
Buddy, beg your pardon, I was losing mine) Now, that’s oldskool!

The Supps

AT – 4
RR – 2
Xceed – 1
BC – 2
Bulk cee – 1
Multi

Me love NHA, me big and strong, me have muscles that can be seen with the naked eye. Check this: I was down in the Gulf of Mexico over the weekend and just got scorched by Mr. Sunshine. However, there is a band of still-paleness running underneath my pec line. My pecs are so big that they block out the sun! :D

Boom it loud, boom it proud . . .

[r_graz]

“Alec Eiffel”, Pixies (sometimes people can be oh so dense/they didn't want it but he built it anyway)


OK, now you're talkin...

[jimmari]

Is it time for another Harmonic Convergence? There were two different guys today who were squatting below parallel with very nice form, to boot. One of them was actually a trainer whom I’ve never, ever seen do squats before. They looked good. The other guy was about my size and was going ATG @ 225 lbs; made it look effortless. There’s hope yet! If I wasn’t so modest I would take full credit for influencing them :)

The Workout

Squats 3 x 5 x 155 (up 5 lbs)
Bench 3 x 5 x 130 (up 5 lbs)
Deads 1 x 5 x 145 (up 10 lbs)
Dips 2 x 8 x bw+15 (up 5 lbs)

Squats – my tricky knee was acting up today so I was a little concerned about squatting. Not that it stopped me, mind you. “Come Out & Play”, Offspring (It goes down the same as the thousand before/No one's getting smarter/No one's learning the score)

Bench – ugly execution, pretty results. Plates, be warned! “Holiday” Green Day (I beg to dream and differ from the hollow lies/This is the dawning of the rest of our lives/On holiday)

Deads – this is the 5th 10lb jump in a row and I think I’m really starting to appreciate them now. These are very “alpha-male”. “King of Kings” Motorhead, (The King of Kings/There is only one/Bow down to the King)

Dips – stuck a 15lb db between my feet and went to town. Oy, did it work me :D “Sellout” Halo Friendlies (cause i don't want to point the blame/so come out from your prideful game)

The Supps

AT – 4
RR – 2
Xceed – 1
BC – 4
Bulk cee – 1
Multi

Man, I’ve been getting some incredible sleep lately. Is anybody else watching “Rockstar: Supernova”? How about “Who Wants to be a Superhero?” Ahhh, summertime television . . .

[jtroster]

Great going on the deads.

[Hibiscus09]

Hi jim -- nice journal! :) I enjoyed reading it and you seem to have a great attitude and I'm sure will progress right along. Too cool about you and your wife being chefs also. Wanna move in with my family? :D

[jimmari]

Great going on the deads.

Thanks, j. 245 dead? Scared of you! :D

[jimmari]

Hi jim -- nice journal! :) I enjoyed reading it and you seem to have a great attitude and I'm sure will progress right along. Too cool about you and your wife being chefs also. Wanna move in with my family? :D

Howdy and thanks for checking out my journal; glad you like it. Having 2 chefs in the house is quite nice :). But, it can sometimes be a challange cooking and eating a plain ol' chicken breast, egg whites and oats!

[jimmari]

So, it’s High Noon according to the clock of my journal. Today marks the end of the first 4 weeks and the beginning of the next 4 weeks. And it has been fabulous! My wife got to workout with me again today. Let me tell you, there is just something about seeing the look of surprised amazement on my wife’s face to really get me pumped. She got to see me do things that she has never witnessed in 20 years together – me lifting heavy things for fun and enjoyment :) That right there makes it all worth while.

Remember when I asked if it was time for another Harmonic Convergence. Well, uhhhhhhh, no. This one was a bit of a disappointment. There’s this guy who is a complete monster: just huge, shaved head, long goatee, etc. He’s a cool dude, though. We trained shoulders side-by-side once (way back in the iso days of my past :D). I had a 35lb db in each hand and he had a 110lb db in each hand. Heck yeah, I stared! He was totally cool about it though and gave the official, unspoken guy nod of approval. So, today we each got to the squat racks about the same time, and I’m thinking, “freakin’ sweet!” Well . . . he loaded 3 plates on each side, lowered himself about 6 inches, did a few sets and then ventured over to the leg press. Where he loaded 6 plates per side, lowered his legs about 6 inches, etc. etc. I was bummed, because I was really hoping to see some good form and function. But he does have legs like telephone poles, so something’s working for him.

The Workout

Squats – 3 x 5 x 160 (up 5 lbs)
Pendlays – 3 x 5 x 110 (up 5 lbs)
Press – 3 x 5 x 95 (up 5 lbs)
Chins – 2 x 8 x bw

Squats – once again, 3rd set was easier than the 1st set. I do 5 warm-up sets; maybe I should do 7. And my wife confirmed that I’m going below parallel :) “80 Times” TSOL ( 80 times was all it took for him/he has no more tries)

Pendlays – Arrrrrgggggghhhhhhhh!!!!!!!! Love ‘em! “Alcohol” Gang Green (We’re gonna die when the sun comes up/we’ll drink until we drop/my blood is 100 proof)

Press – that wimpering sound you hear is the 100lb barrier counting the time until it gets blasted. “Time To Start” Blue Man Group (Rock concert movement number 2/the one-armed fist pump/ready, go)

Chins – these reaaaaaalllllyyyyy impressed my wife! “Walk” Pantera (You can't be something you're not/Be yourself, by yourself/Stay away from me)


Monday brings the Halftime Report with updated stats and progress. Too bad there isn’t a Fantasy League for Starting Strength Free-Weight Abusers!

[jimmari]

Here we are at the halfway marker of my journal. Thanks for hanging out with me during all of this. I am completely amazed at the progress in weights that I’ve been able to make these past 4 weeks. I can’t say enough about the Starting Strength program or the NHA stack.

Here’s how I’ve progressed so far, through last Saturday (end of 4 weeks):

Stat 7/31/06 8/26/06 Change

Squat 105 160 55 lbs

Bench 100 130 30 lbs

Deads 100 145 45 lbs

Dips bw (180) bw+20 (212) 32 lbs

Pendlays 85 110 25 lbs

Press 70 95 25 lbs

Chins 2x3 2x8 10 reps + 12 lbs in bw

One Rep Tonnage 820 1,044 224 lbs


Weight 180.6 192.6 12 lbs 12 lbs in 4 weeks, I’m getting tired of eating!

BF 22% 21% -1% caliper method

Lean Mass 140.87 152.15 11.28 lbs! NHA, NHA, NHA!

Fat lbs 39.73 40.45 .72 lbs ;)

Chest 37 3/4 39 1/16 1 5/16 :D to the 10th power

Bicep 14 1/4 14 1/16 -3/16 but bigger than before when I flex it

Waist 33 1/2 36 2 1/2 my abs must be huge under there

Hips 37 1/2 39 1/16 1 9/16 Sir Mix-a-Lot would be proud :)

Thigh 22 1/2 22 1/2 0 but my thigh is harder and much more defined

Calf 16 1/16 16 1/16 0 same as above


That’s a lot of info, I know, but it really gives a full picture of my last 4 weeks. This has been an amazing ride, so far, especially considering my starting point – a weak, skinny-fat, old guy!

This is me, ready for the second half . . .

[jimmari]

Welcome back to the 2nd half of our competition between the Nearly Hugemongous Adonises and the Time-Gravity Continuum. Jimmari is back to return the kick, and he’s at the 45, 65, 90, 115, he takes the bench press all the way to 135 lbs! Jimmari is now benching with plates, screaming with sirens and dancing with wolves! And his ravishing wife was watching, as well . . . natch!

The Workout

Squats – 3 x 5 x 165 (up 5 lbs)
Bench – 3 x 5 x 135 (up 5 lbs)
Deads – 1 x 5 x 155 (up 10 lbs)
Dips – 2 x 8 x bw+20 (up 5 lbs)

Squats – yet again, 3rd set easier than 1st. I must be getting just primal on these. “Old Man” Human Drama (Old Man, take a look at my life/I’m a lot like you)

Bench – “Workout A” will now be known as “Workout Plates”. “Prayer of the Refugee” Rise Against ( Don’t hold me up now/I can stand my own ground)

Deads – another 10 lb jump and another awesome rush of manliness. “Living in Darkness” Agent Orange (Everybody’s asking me “what’s it like down there?”/the concrete floor is cold and the walls are bare)

Dips – I’ve heard these referred to as the “upper-body squats”; I believe it! “Walk Away” Dropkick Murphys ( Somewhere it all went wrong/And your plan just fell apart/And you ain't got the heart to finish what you started)

The Supps

AT – 4 and now, a moment of silence for our dearly departed friend :(
RR – 1
Xceed – 1
BC – 4
Bulk cee – 1
Multi

It will be interesting how things progress without the NHA stack. Man, I sure hope I can keep this momentum rolling. Scratch that – there’s no “hope I can keep this up”, there’s only “I will keep this up”!

[jtroster]

Great workout description - man vs. iron.

[Hibiscus09]

Your journal is a fun read! :D You're doing great!

Happy Tuesday!

[jimmari]

J & Hib - thanks for love!

[jimmari]

”hun-dred hun-dred hun-dred”, (er, we interrupt this Press Personal Record to allow jimmari to lift a 155lb bar off the chest of a 120lb kid, ok, back to the action) There it is, a new PR and more importantly, the final lift to break the century mark! :clap, clap, clap: And I helped a kid in his quest to find out how far he could go by going too far.:clap, clap, clap:

My fractional weights were shipped today – not that I’m planning to use them anytime soon! – so I’ll be ready just in case. Mentally, I would rather make 1 or 2 lb increases than have to reset. No retreat, no surrender!

The Workout

Squats – 3 x 5 x 170 (up 5 lbs)
Press – 3 x 5 x 100 (up 5 lbs)
Pendlays – 3 x 5 x 115 (up 5 lbs)
Chins – 2 x 8 x bw

Squats – I caught a magazine subscriber eye-balling me from his perch in the Smith machine. “Yeah, buddy, this is a squat. Grown-ups working here. Nice pump in your quads, by the way.” “Telling Them” Social Distortion (My mommy's worried about the way I drink/My daddy can't deal with the way I think)

Press – I have been focused solely on this for the past 4 days. I called my shot on 8/22; put it in the books. “Locos Gringos Like a Party” Reverend Horton Heat (Loco gringos like a party and they like their women firm/and when they drink tequila they fight for the worm)

Pendlays – kinda cool being the only guy (as far as I’ve seen) doing these. I may look goofy but I feel great! “Bonzo Goes to Bitburg” Ramones (Drank in all the bars in town for an extended foreign policy/Pick up the pieces)

Chins – did these with an underhanded grip this time; had been doing hammer grip. I like this version much better. “I Don’t Care About You” Fear (I see Hollywood boulevard, welfare hotel/I spent the night in jail, near the Wilcox hotel) my old neighborhood!

The Supps

RR – 1
Xceed – 1
BC – 4
Bulk cee – 1
Multi

I have noticed the last 4 or 5 days that my left elbow and left knee are overly sore. It’s not hindering my workouts or anything; perhaps that’s a minor side effect from the NHA stack. Don’t be a negative vibe merchant - the great results I’ve gotten from the stack far outweigh the discomfort :D

Until next time . . .

[r_graz]

Nice - really getting somewhere with the squat. See that signpost up ahead? 200lbs, lol.

Also very impressive that you can still make 5 lb jumps on the military press.

[jimmari]

Nice - really getting somewhere with the squat. See that signpost up ahead? 200lbs, lol.

Also very impressive that you can still make 5 lb jumps on the military press.

Hey, r-graz. That sign post shall be passed on 9/13/06 at around 1pm :D

The press will probably be the first lift where I'll need to use the fractional plates, but I am just so stoked that I broke thru the 100lb barrier first.

[jimmari]

That loud thundering sound you hear is my cerebellum bouncing around in my cranium. Woke up with it and it’s been with me since. I’ve lived most of my adult life in some sort of pain so it really ain’t no thing. If anything, it made my workout that much more intense. It’s getting bestial in that rack!

The Workout

Squats – 3 x 5 x 175 (up 5 lbs)
Bench – 3 x 5 x 140 (up 5 lbs)
Deads – 1 x 5 x 165 (up 10 lbs)
Dips – 2 x 8 x bw+25 (up 5 lbs)

Squats – I’m getting more attention from the big boys, who’ve noticed me grinding away 3 times a week in the rack. Leave me alone, I’m working on something! “Bring Me to Life” Evanescence (now that I know what I’m without/you can't just leave me/breathe into me and make me real/bring me to life)

Bench – I thought I heard small children screaming in terror as I did these. I’m the Boo Radley of bench pressing. “Rippin’ Me Off” Skillet (You say that God is dead/But you're rippin’ me off/You can't infect my mind with your vanity)

Deads – these make me want to leave the cave, go kill something, drag it back and eat it. “Under Lock & Key” MxPx (Should I wake up and explain myself to you/Or should I not care and sleep the whole day thru)

Dips – time to get the weight belt; it’s getting to hard to hold the db between my feet. “Youth Gone Wild” Skid Row (Since I was born they couldn't hold me down/Another misfit kid, another burned-out town) guilty pleasure :) This would have been a great Circle Jerks song!

“Sex Pistols: The Filth & The Fury” came today from Netflix, so my night is planned!

Pop Culture Retro Quote of the Day:
Beavis: “Hey, do you remember when Bon Jovi was cool?”
Butthead: “Uhhhhhhhhh, no . . .”

[jimmari]

Let us begin with a 21-crikey salute to the departed Steve Irwin, The Crocodile Hunter. Taken out by a sting ray, no less; somewhere an old croc is pissed. My wife and I are going to Grand Cayman in November to swim with – you guessed it – stings rays. Although, I think the ones in Cayman are more like puppies looking for a shrimp-flavored Milk Bone than dangerous, poisonous creatures of the sea. That’s one of the items on my “Things To Do Before I Die” list (you know you have one, too). Long life to those who dare . . .

And Happy Labor Day to the gainfully employed. You gotta love the fact that we celebrate the honor of the working force by taking the day off :)

The Workout

Squats – 3 x 5 x 180 (up 5 lbs)
Press – 3 x 5 x 105 (up 5 lbs)
Pendlays – 3 x 5 x 120 (up 5 lbs)
Chins – 1x9, 1x8 (up 1 rep)

Squats – my wife was watching me from the aerobic loft and said the bb had a slight curve to it as I was squatting. That makes me feel POWERFUL! “Who Made Who” AC/DC (If you made them and they made you/Who picked up the bill, and who made who)

Press – I felt like I was in the 7th Level of Pressing Hell! T’was violent, but, by sheer brute force and the desire to spare my wife from witnessing my failure, I pressed triumphant. “We Die Young” Alice in Chains (Another alley trip/Bullet seek the place to bend you over)

Pendlays – me, “hey, bb, I’m gonna play Ren to your Stimpy.” bb, “Joy!” “Double Dare” Bauhaus ( I dare you to be proud/To dare to shout aloud/For convictions that you feel) if I was a wrestler this would be my entrance song

Chins – that ticking sound you hear is the countdown to when I do these with additional weight; soon, Daniel-san, soon. “Prayer” Disturbed (Let me enlighten you/This is the way I pray)

The Supps

RR – 1 the final one . . . :(
Xceed – 1
BC – 4
Bulk cee – 1
Multi

It’s just you, me and Xceed from here on out :)

Very pleased with the workout today. Everything went up and I got to save my fractional weights for another day. I am so loving this!

Pop Culture Retro Quote of the Day:
“John Wayne's not dead, He's frozen!
And as soon as we find a cure for cancer
We're gonna thaw out "The Duke"
And he's gonna be pretty pissed off”

[jimmari]

Let me tell you, I slept like a baby last night – woke up fussing every 2 hours. Had a long day at work. My knee and elbow are throbbing. All I was able to do today was go to the gym and set new pr’s for everything, including my single biggest weight jump to date :cool:

Instead of being my normal hyped-up bundle of kinetic energy I instead was a smoldering powder keg of rage and fury. It worked, as I abused the barbell as if it was the one who stole my bike in the 4th grade. I’m not one to waste time roasting s’mores around the campfire of failure and was not going to let anything stand between me and my self-induced excursion of physical prowess. Wow, that sounded like The Tick, didn’t it?

The Workout

Squats – 3 x 5 x 185 (up 5 lbs)
Bench – 3 x 5 x 145 (up 5 lbs)
Deads – 1 x 5 x 185 (up 20 freakin’ lbs!)
Dips – 2 x 8 x bw+30 (up 5 lbs)

Squats – my first set felt like I had Stretch Armstrong legs, all rubber. The 2nd and 3rd sets were fabulous. It was the rage :) “Postcard From LA” The Killing Moon (You're not clever enough to change my mind)

Bench – If I’m not careful somebody’s gonna pass a law banning me from such wanton shenanigans. It still went up, though! “I Love Living in the City” Fear (I've spent my whole life in the city/where junk is king and the air smells sh**ty)

Deads – bb: "Why must you abuse me so?" me: "You like raising my ire, don’t you?" “Earth Invasion” Skillet (The earth's frustration to be whole again/We'll see a nation living without sin)

Dips – I finally got to use the Big Boy Bodybuilder Weight Belt (tm). The weights were swinging a little to close to home, though. “Attitude” Misfits (Attitude, you got some f**king attitude/I can't believe what you said to me)

The Supps

Xceed – 1
BC – 4
Multi
Glucosamine/chondroitin/msm (oh, my joints!)

I miss my NHA stack . . . :(

Got my tix yesterday for Reverend Horton Heat in a few weeks. :D Simply mindblowing show they put on. Treat yourself!

Pop Culture Retro Quote of the Day:
Lois: What's going on down here?
Stewie: Oh, we're playing house.
Lois: That boy's all tied up.
Stewie: Roman Polanski's house

[r_graz]

20 lbs jump on deads? Wow. Very cool. Looks like you've reached the point where your deads are going to pass your squats!

[Hibiscus09]

LOL -- you are too funny!


Squats – 3 x 5 x 185 (up 5 lbs)
Bench – 3 x 5 x 145 (up 5 lbs)
Deads – 1 x 5 x 185 (up 20 freakin’ lbs!)
Dips – 2 x 8 x bw+30 (up 5 lbs)


Great work! You're making gains like crazy!

That's good news about John Wayne. I miss him.

Oh, and I like a lot of your musical inspiration. I especially love Evanescence.

Keep on -- that 200lb squat day is almost here. :)

[jimmari]

After 17 straight workouts of abusing the weights, they finally struck back. With a vengeance! Last Wednesday (9/6/06) I had a very intense workout and was feeling like Zeus coming down from the mountain. Well, Thursday told a different tale as I could barely move my left elbow. Pretty much from the lower part of my tricep down to the middle of my forearm felt like I had finally gone too far. This really cut into my learning secret ninja moves from the government.

My best guess is just a severe straining of that region, be it a combination of muscle and ligaments or other such items. I hate to blame the dips, because I love them so :).

Friday comes around and it’s a no-go. Decide to rest it another day and see how it is. 3 days later and it’s still day-to-day. However it is much improved today over how it was last week. I’m planning on hitting the gym Wednesday, but rolling the weights back some to be safe. The 200 lb squat and deadlift will just have to wait until next week.

I did try to go see a specialist and get some immediate treatment but the high school football locker room was closed. The upside to all of this is that I have a legitimate “sports-related” injury! Never got one of those while sitting on the couch eating cheese puffs.

The hard part of all this is that I don’t idle very well. I really want to . . . no, I really need to get back into the squat rack and move some weight around. I thought about going and just doing squats, but I know myself too well. After squats my brain would be saying, “that went well; let’s just try rows and see how it feels” and so on. Restraint is not one of my strong characteristics.

So don’t cry for me, Argentina. In relation to the global events of today, my story is not significant. I have today off from work, so I’m just gonna do some painting and get my fill of 9/11 memorial shows.

Finally, to everyone who has played a part in defending and protecting our great nation, whether past or present, I simply say, “thank you.”

[jimmari]

** beating fists into skull ** “chasm143 will respect me! chasm143 will respect me!”

Today was my first trip back into the gym since last Wednesday, when my elbow region cried “uncle!” Mentally, it seemed like it’s been a lot longer than that. But don't call it a comeback, I been here for weeks, abusing the weights, the freak is still geeked.

With the exception of the Press, I attacked the lifts as if I hadn’t missed a beat. I refuse to sacrifice my future on the altar of my past so I went full-board on the lifts that didn’t directly involve my triceps/elbow region. It worked. Press was where I really felt it, so I backed it off by 25 lbs from my last workout. Yep, that was the right call :), because I’m a bodybuilder and I’m ok; I sleep all night and I lift all day.

The Workout

Squats – 3 x 5 x 190 (up 5 lbs)
Press – 3 x 5 x 80 (down 25 lbs)
Pendlays – 3 x 5 x 125 (up 5 lbs)
Chins – 1 x 7, 1 x 5 (down 3 total reps)

Squats – I seriously had chasm143’s friendly admonishment (http://forum.bodybuilding.com/showpost.php?p=11556785&postcount=79) going through my head as I stepped into the rack. I’m working on something here and need to keep progressing (wisely, of course). “Back of My Car” Ryan Star (It’s the perfect time of night to be losing your mind/now,as the curtains finally fall, will you kindly take your bow?) he was my favorite on Rockstar:Supernova

Press – this is where I had to humbly back off the weights. As I’ve mentioned before, I’ve never been accused of being the most restrained person (sometimes that’s fun and sometimes that’s painful :D). I really had to check myself from going too far. The lift felt good, but it sure reminded me that my elbow is not yet completely healed (close, though). “As One” Dropkick Murphys (Cuff me, tie me, lock me down, 'cause I'll be back to go another round!)

Pendlays – bb: “Daddy’s home!” me: “Oh, how I’ve missed you so. Now let the abuse commence!” “Nightrain” Guns n’ Roses (Wake up late, honey, put on your clothes/Take your credit card to the liquor store)

Chins – I guess my lats had had enough! I did receive applause after doing these from a lady who actually in an inspiration to me. She’s 75 if she’s a day, has a brace on her right wrist/forearm and a full sleeve on her left leg. She’s usually in there when I am, doing her machine circuit and then treadmill. Simply awesome, she is. “Head Like a Hole” Nine Inch Nails (god money don't want everything he wants it all)

The Supps

Xceed – 1
BC – 4
Bulk cee- 1
Multi – 1
Glucosamine/chondroitin/msm

Xceed/BC was really working today. Within the first minute of my cardio warm-up (elliptical machine) my heart rate shot up to 138 :eek: Works for me :D

So that’s it for today. Felt great to back in the rack! And got my tix for Blue Man Group next month. Rise Against is also next month, YES!

Pop Culture Retro Quote of the Day:

“I stepped on a tetanus shot needle; now what?”

[r_graz]

Good on you for getting back in the game. And smart to take it easy on presses. Best listen to your body, lest you have a much longer vacation from lifting ;)

Nice to see all 3 sets of squats are still going up easily. You've added quite a bit of weight to those since you started.

[jtroster]

I’m a bodybuilder and I’m ok; I sleep all night and I lift all day.
Now sure I won't be able to get that Monty Python reference out of my head when I do deadlifts tonight.

[jimmari]

Now sure I won't be able to get that Monty Python reference out of my head when I do deadlifts tonight.

I hope you refrained from singing it out loud during your deadlifts . . . ;)

[jimmari]

“Welcome to Muscle Mag Emporium, can I help you?”
“Yes, I’d like a 200 lb deadlift, please.”
“What page is that on?”

“Welcome to Biceps ‘r Us.”
“Yes, I’d like a 200 lb deadlift, please.”
“I’m sorry, I didn’t understand what you said; could you repeat that in English?”

“Welcome to Foofy’s Health Spa”
“Yes, I’d like a 200 lb deadlift, please.”
“Um, I don’t see that on the menu. May I interest you in a Swiss Ball Workout and Cucumber Facial?”

“Welcome to Rippetoe’s World.”
“Yes, I’d like a 200 lb deadlift, please.”
“Coming right up. Would you like to add a squat to that?”
“Do you have a 200 lb squat available?”
“It will be in on Monday; I can give you a 195 lb squat today.”
“Boom!”
“Thank you and please drive through.”

The Workout

Squats – 3 x 5 x 195 (up 5 lbs)
Bench – 3 x 5 x 105 (down 40 lbs)
Deads – 1 x 5 x 200 (up 15 lbs)
Dips – 1 x 4 x bw (down 30 lbs and 12 reps)

Squats – 1st set was quite trying, but 2nd and 3rd were very nice; that seems to be common with me and squats. C’mon 200! “Don’t Ask Why” Swingin’ Utters (Bridges, Barbed wire, and mirrored walls/You've built yourself into it all)

Bench – dropped the weight due to my elbow. These seemed to affect me more than the Press did. “The Wild Rover” Dropkick Murphys (I've been a wild rover for many's the year/And I've spent all me money on whiskey and beer)

Deads – bb:”Today, you become a man” me:”Opa!” “Outshined” Soundgarden ( It gives me the butterflies/Gives me away till I'm up on my feet again)

Dips – I think we’ve found our culprit. I could barely get 4 reps with just body weight before my arm was screaming for mercy. :( This doesn’t deserve a song listing.

The Supps

Xceed – 1
BC – 4
Bulk cee – 1
Multi
c/g/m


Overall I was pleased with the workout. I know my pressing lifts will be back up to speed before too long. Sunday brings a heated family showdown between the Mighty Ravens of Baltimore and the Degenerate Raiders of Oaktown, er, Oakland. Half of my family lives in and around Baltimore and the other half in northern CA. Good times ahead!

Pop Culture Retro Quote of the Day:

“What walks down stairs, alone or in pairs, rolls over the neighbor’s dog?
It’s good for a snack, it fits on your back, it’s log, log, log
It’s log, it’s log, it’s cheap, it’s heavy, it’s wood
It’s log, it’s log, it’s better than bad, it’s good!” - Ren & Stimpy Show

[jimmari]

My wife has been hinting – wait, that’s not it; “hinting” would imply some degree of subtleness – my wife has let it be known that she would like for me to shed some of the pre-SS fat that I have around my lower belly. My girth has increased through my training and the fat is making me look even bigger. Thankfully, my belly doesn’t shake and jiggle; it’s pretty firm. I could be a character in “Of Mice and Barrel-Shaped Men.” Keep in mind that my body is now a very different shape and size than what she’s been squeezing for the past 20 years :) The urgency is our vacation in November to Jamaica and Grand Cayman. If not for that, we wouldn’t be discussing it.

So, my thought is to keep pace with SS and with my food intake, but add in some low intensity cardio and a cycle of Melting Point. The goal is to reduce the fat I already have without affecting my current progress. That’s not asking for too much, is it?

Now I humbly ask each of you to comment and suggest if this is a feasible plan or if there is a better approach. Assume that “just don’t do it, dude” is not an option. After we get back from vacation I’m doing another cycle of my beloved NHA Stack!!!

I felt very lackluster for today’s workout. I was delayed getting to the gym and by the time I got there over 4 hours had elapsed since I last ate. I usually eat about 90-120 minutes before working out so I really noticed a drop in over all energy. Still squatted 200, though :D

The Workout

Squats – 3 x 5 x 200 (up 5 lbs)
Press – 1 x 5 x 80,90,85
Pendlays – 3 x 5 x 130 (up 5 lbs)
Chins – 1 x 4 x bw

Squats – 200, baby! It was a lot of work, but I hit it. “L.A. Girls” The Distillers (then she went glassy, a sawn-off tragedy/a deliverance in the city, a new beginning)

Press – elbow still not quite there. At least I was in the gym! “Flip Your Wig” Husker Du (Every day somebody's asking questions/Someone wants to know if I know/All the answers, or am I just guessing/Guess we'll never really know)

Pendlays – plates on Friday! “No Feelings” Sex Pistols (I got no emotions for anybody else/You better understand I'm in love with myself)

Chins – ran out of gas :( This doesn’t deserve a song listing, either

The Supps

Xceed – 1
BC – 3 (shoulda took 6!)
MP – 4
Bulk cee – 1
Multi/c/g/msm

Ravens! Ravens ! Ravens! Sunday was also my die-hard Raider fan brother-in-law’s 30th birthday – if he wasn’t toasted already, than he sure was after that fabulous display of raw football prowess :) 6 turnovers, 6 sacks, 6 points. The Road to XLI has begun!

Pop Culture Retro Quote of the Day:
"I'm a loner; a rebel. There are things about me you couldn't understand; things you shouldn't understand." - Pee Wee Herman

[jimmari]

Do you ever wonder if personal trainers have a vested interest in odd-ball routines? It seems like every time I see one of them doing a routine with a client they’re just making it up as they go along. Example, on Monday I saw one of the more muscular trainers working with a guy, maybe mid-20’s, who didn’t look half-bad to start with. Trainer takes him to the Rack of Immense Manhood and shows him how to squat and deadlift. “Nice.” I say to myself. Then they go off to the bench press. “This guys actually gonna teach the kid how to lift.” After a few, “good job”, “how did that feel”, etc. the trainer then rolls over a freakin’ swiss ball. Respect has just left the building.

In “Jimmari’s House of Pain & Iron” the training set up would be like this:

“So, you wanna be huge like the guys in the mags? Let’s head over to the rack.”
“So, you just wanna be in shape, but not huge like the guys in the mags? Let’s head over to the rack.”
"So, you wanna lose the weight you gained from eating cheese puffs on your couch? Let’s head over to the rack.”
"So, you want your spouse to respect you as a contributing member of the family? Let’s head over to the rack.”
"So, you want peace on earth, goodwill towards men and your kid to get good grades? Let’s head over to the rack.”

A boy can dream, can’t he . . . ?

The Workout

Squat – 3 x 5 x 205 (up 5 lbs)
Bench – on vacation
Deads – 1 x 5 x 210 (up 10 lbs)
Dips – hanging out with Bench

Squat – my warm-ups felt soooo heavy today. I was grunting with 135 and wasn’t sure if I was going to get any further. My legs felt fatigued all day. But, I saw I guy in a walker lifting, so I yelled at the bar and hit a new pr :) “Let It Be Me” Social Distortion (I sit at home and I wonder/Will I rise or will I go under) Guess which I choose? ;)

Bench – my elbow and its kin are still attempting a coup against me. I’m refraining from any pressing moves for the rest of the week. The People’s Republic of Jimmari shall not fall!

Deads – Boom! I had the biggest head rush after doing these that I actually had to hold myself up against the rack. Must have been all that testosterone being released. I’m gonna go up 7.5 lbs next Monday and another 7.5 the following Friday – do the math, I’ll wait – double plates! Why next Friday, you ask? That’s the day of Reverend Horton Heat in Austin and I wanna get my day started right! “Down In It” Nine Inch Nails (kinda like a cloud I was up way up in the sky)

Dips – taking up position with Bench.

The Supps

Xceed – 1
BC – 4
MP – 4
Bulk cee – 4
Multi/c/g/msm

Oy, I could have used more Basic Cuts today.

So, there it is – the end of 7 training weeks and I’m still progressing. I’m amazed how far I’ve come considering what I started with – a weak, scrawny, skinny-fat body. Mega props to Rippetoe and the others on this forum who have advised, encouraged, corrected and motivated me – you know who you are :)

Pop Culture Retro Quote of the Day:

“I’ll never look like Barbie; she doesn’t have bruises.” – Nancy Spungen

[jtroster]

My trainer only gets out the Swiss Ball for crunches. Its the best way to hit the abs. Other then that its BBs and DBs and cables.

Once you hit two plates on a side in squats and deads the feeling will be fantastic. And people will look to you for advice instead of to the trainers.

[jimmari]

Apparently, yesterday was “National Bring A Friend To Watch You Pose In The Olympic-Style Bicep Curl Power Rack Day”. Sheesh, it was trifling.

My wife cleared up my question regarding the trainers at my gym. Disclaimer: I am not referring to every trainer; only the ones I see rolling the swiss balls around next to the squat racks (there’s an open space next to the racks). She says that (in our franchised gym, at least) training is about sales and commissions first; training second. “If they showed the clients how to do what you do, after 2 sessions the client would think they know all they need to know and not keep paying the trainers.” Yep, I married upward. If the trainers keep it mixed up with different, funky things then they keep the clients coming back. At least until the client realizes they aren’t making any gains and mosey over to the squat rack to watch me squat and lift double plates :)

The Workout

Squats – 3 x 5 x 210 (up 5 lbs)
Pendlays – 3 x 5 x 135 (up 5 lbs)
Press & Dips – disciplinary suspension

Squats – after waiting for far too much time to get a rack I channeled my frustration towards the bar and made it go where it didn’t want to go. “Institutionalized” Suicidal Tendencies (No mom I'm not on drugs I'm okay, I was just thinking you know, why don't you get me a pepsi) classic bout of dissonance

Pendlays – “The Republic” was penned by Plate-o; “Diff’rent Strokes” co-starred Dana Plate-o; geologists study Plate Tectonics. Couldn’t resist ;) “Metal Militia” Metallica (We are as one as we all are the same/fighting for one cause/Leather and metal are our uniforms/protecting what we are)

The Supps

Xceed – 1
BC – 4
MP – 4
Bulk cee – 1
multi

Made my wife happy on Friday by learning a few of her favorite Green Day songs on guitar. I’m not much of a fan, but she loves her some GD and Foo Fighters. I’m gonna give “Everlong” a go next weekend; you know, for the wife :)

It’s a Raven Nation! Out played, out coached but not out scored :D

Pop Culture Quote of the Day
“Omigod! They killed Kenny!”

[r_graz]

Once you hit two plates on a side in squats and deads the feeling will be fantastic. And people will look to you for advice instead of to the trainers.
That's what I thought....but when I hit that milestone all I found was that I started planning for how I was going to get to 3 plates :D

Nice work on all the lifts, jimmari :cool:

[jimmari]

Had another great workout yesterday. I was able to get back under the bar and do some bench presses. The weight was light but it felt great. Had the usual assortment of yahoos taking up space, but I really didn’t pay them much mind.

My recollection of deads is pretty limited, though. I was seriously zoned while doing these. What I do remember is that the guy in the Smith machine next to me stopped his “squat” workout to watch, I had another huge head rush and I felt like I wanted to deliver a roundhouse kick to Chuck Norris. My shin has a nice scab on it, too :)

The Workout

Squats – 3 x 5 x 215 (up 5 lbs)
Bench – 3 x 5 x 115 (down 30 lbs from pr)
Deads – 1 x 5 x 217.5 (up 7.5 lbs; finally got to use my microplates)
Dips – in the corner, thinking about what it’s done

Squats – almost there; almost there; almost there. “Ace of Spades” Motorhead (The pleasure is to play, it makes no difference what you say/I don't share your greed, the only card I need is/The Ace Of Spades) Lemmy transcends all categories and genres

Bench – I sure missed these. Couple of weeks (or less) to be back where I was lifting with the big wheels. “Galaxy 500” Reverend Horton Heat (You have a date, “he’s just a friend”/I can’t believe that this is the end/But things ain’t so bad, ‘cause I got a Galaxy 500)

Deads I only did 7.5 lbs increase so I could hit 225 on Friday along with 225 lb squats. And it’s the night of RHH in Austin. What a great day that shall be! (It's time to redefine your deophobic mind)

The Supps

Xceed – 1
BC – 4
MP – 4
Bulk cee – 1
Multi – 1

After the intense experience of pulling 217.5 lbs I can’t wait to find out how 225 lbs feels :D I might need to bring some oxygen and an I.V. ;)

Pop Culture Retro Quote of the Day:

“Everybody keeps saying that Kurt Cobain is the ‘voice of a new generation’, but I can never understand a word he says.” – Dexter Holland

[jtroster]

Great workout. It will be a real rush when you deadlift those four plates. They make a great clang that brings admiration and respect from the yahoos.

[jimmari]

Great workout. It will be a real rush when you deadlift those four plates. They make a great clang that brings admiration and respect from the yahoos.

Thanks, j. This is going to be quite an accomplishment for me, both physically and mentally. Bring it on!

[r_graz]

Thanks, j. This is going to be quite an accomplishment for me, both physically and mentally. Bring it on!

4 plates on the deadlift is cool....but 4 plates on the squat is going to be even cooler :cool: Nothing like the feeling of the bar bending over your back as step back and drop deep into the hole :D That'll should win you some respect points for sure, at least from all the quarter-squat jockeys ;)

[jimmari]

4 plates on the deadlift is cool....but 4 plates on the squat is going to be even cooler :cool: Nothing like the feeling of the bar bending over your back as step back and drop deep into the hole :D That'll should win you some respect points for sure, at least from all the quarter-squat jockeys ;)

Half-Squat Jockey: "That dude's gonna jack up his knees squatting that low."
Quarter-Squat Jockey: "Forget about him; come spot me on my tricep kick-backs."

I'm tickled that I'm actually staring down 225 lbs on anything!

[jimmari]

Things To Do Prior To Squatting & Deadlifting 225 lbs On Friday

1. Stare quizzically as Head Personal Trainer checks himself out in the mirror while doing bicep curls in the squat rack. – Check
2. Yell at the t.v., “Say it isn’t so, T.O.!” – Check
3. Ignore the yahoos in the other squat rack and smith machines doing forearm curls and 6 inch squats – Check
4. Get lost into my own little world and squat 220 lbs – Check
5. Realize I haven’t had this much fun since The Donnas turned 21 – Check


The Workout

Squats – 3 x 5 x 220 (up 5 lbs)
Press – 3 x 5 x 85 (down 20 lbs from pr)
Pendlays – 3 x 5 x 140 (up 5 lbs)

Squats – the last hurdle has been cleared. “Warrior’s Code” Dropkick Murphys (You fight for your life because the fighter never quits)

Press – felt great to be lifting weight over my head again :) “No Pariah” Swingin’ Utters (You learn to fight, to bark and bite/Test all the limits of little minds that you despise)

Pendlays – I’m really starting to feel these (in a good way) working my back. It’s funny to catch people staring because they’ve never seen such a move. “Violet” Johnny Q. Public (Petals of a gesture fall/Tokens costing her soul/Hat in hand she stands/Under the weight of regret)

The Supps

Xceed – 1
BC – 4
MP – 4
Bulk cee – 1
Multi

Tick, tock, tick, tock, tick, tock . . .

Pop Culture Quote of the Day:

Shooter McGavin: “Just stay out of my way or you'll pay, listen to what I say.”
Happy Gilmore: “Hey, why don't I just go and eat some hay. I can lay by the bay, make things out of clay, I just may, what'd ya say?”

[jmc53]

G'day,
Love your journal.
Good work so far.

[jimmari]

G'day,
Love your journal.
Good work so far.

Thank you very much :)

[jimmari]

Click.




Click.




Boom.



The Workout

Squats – 3 x 5 x 225 (up 5 lbs)
Bench – 3 x 5 x 125 (15 lbs below pr)
Deads – 1 x 5 x 225 (up 7.5 lbs)

Squats – :D “I Don’t Wanna Grow Up” The Descendents (You're grown up/told what to do/Your suit can't hide the truth/You're a fool/And I refuse to be like you)

Bench – :) “Man In The Box” Alice In Chains (He who tries, will be wasted/Feed my eyes, now you've sewn them shut)

Deads – :D “Rock The Party” P.O.D. (Don't wanna be caught messin’ around/’cause a party ain't a party when it gets shut down)

The Supps

Xceed – 1
BC – 4
MP – 4
Bulk cee – 1
Multi

I had originally only intended to run this journal for 8 weeks. However, since I’m still progressing on all of the lifts, I have decided to keep going and just see how far I can go. What a great ride it’s been, so far. Thanks for bumping along with me :)

P.S. – if you haven’t already, check out Reverend Horton Heat and HorrorPops. Last night’s show was one of the better ones I’ve been to recently. The Cramps, The Misfits and No Doubt had a musical baby and named it HorrorPops. Brilliant!

Pop Culture Retro Quote of the Day:

Rik: “Ooohhh . . .what’s good for a hangover?”
Vivian: “Drinking heavily the night before.”
The Young Ones

[jimmari]

Here’s my progress after 2 months of Starting Strength and 1 month of NHA Stack. I am quite pleased.


Stat 7/31/06 9/30/06 Change

Squat 105 225 120 lbs

Deads 100 225 125 lbs

Pendlays 85 140 55 lbs

Bench 100 145 (pr pre-injury) 45 lbs

Press 70 105 (pr pre-injury) 35 lbs

One Rep Tonnage 460 840 380 lbs


Weight 180.6 196.4 15.8 lbs

BF 22% 22% 0%

Lean Mass 140.87 153.20 12.33 lbs

Fat lbs 39.73 43.20 3.47 lbs

Chest 37 3/4 40 2 1/4 :D:D:D

Bicep 14 1/4 14 1/16 -3/16

Waist 33 1/2 36 2 1/2

Hips 37 1/2 38 1/2 1

Thigh 22 1/2 23 1/2 1

Calf 16 1/16 16 1/2 7/16

[jmc53]

Nice work so far.

(I like a journal with a soundtrack):)

[jimmari]

Nice work so far.

(I like a journal with a soundtrack):)

Music can certainly make or break your mood.

[r_graz]

Music can certainly make or break your mood.
Yeah...my gym has XM radio and they've got a pretty decent station on, so it's not too bad. I'd rather use my iPod but I suspect if I tried to lift with it on it (or I) would come to some serious damage ;)

[jimmari]

This is a deload week for me. I was so ready for it that I made Monday a “100% Deload Day”. Would have liked to done the same today, but I headed in to the rack faithfully :). It’s like my body is crying, “But, Sire, what more could we possibly give thee?” “Silence!” I say.

The Workout

Squats – 3 x 5 x 185 (40 lbs below pr)
Bench – 3 x 5 x 115 (25 lbs below pr)
Deads – 1 x 5 x 185 (40 lbs below pr)

Squats – I was hoping that 185 would just fly upward; 185 is still pretty heavy. “Whiplash” Metallica Adrenaline starts to flow/You're thrashing all around/Acting like a maniac/Whiplash

Bench – My soundtrack got me through these pretty easily. “I” Kiss Don't need to get wasted /It only holds me down/I just need a will of my own/And the balls to stand alone

Deads – still burly and cool, regardless of the weight. “Body Be” Johnny Q. Public My eyes can't help my ears/My ears can't see

The Supps

Xceed – 1
BC – 4
MP – 4
Bulk cee – 1
multi

That’s about it; pretty low-key today. My Oak-town A’s are up 2-0 in their playoff series against Minnesota!

Pop Culture Retro Quote of the Day:

“There's nothing wrong with being shallow as long as you're insightful about it.” – Dennis Miller

[jimmari]

“News Alert: The People’s Republic of Jimmari, Mi-Bawdi province, has been under assault by the previously unknown rebel group Si-veer Muss-al Fah-teeq. The unforeseen coup has been active for the past 10 days and appears it is finally being driven back by the Enuff al-Reddy Brigade. The PRJ has never before experienced such internal dissent and was caught completely off guard by the rebellion. In the celebratory atmosphere following the PRJ’s tremendous efforts in demonstrating its might, the rebel group struck when defenses were down.

Rebuilding efforts will begin in earnest starting Monday, with a restructuring of the PRJ’s progressive efforts and goals. The pacing will be in two phases: before and after the PRJ’s Caribbean Summit in November.

Phase 1 will re-establish the foundation previously laid out, culminating in squatting and dead lifting 225, benching 155, rowing 155 and pressing 101 by November 12, 2006. This will help to secure and firmly solidify the core strength upon which lies the success of the PRJ.

Phase 2 will see the PRJ launch into uncharted territory as it sets out to reach new personal records of squatting and dead lifting 315, benching and rowing 225 and pressing 135. For support, the PRJ will be accepting the power and might of the NHA Stack. This ‘Coalition of Strength’ will assure that the Si-veer Muss-al Fah-teeq rebel group has seen its last days.

The People’s Republic of Jimmari shall rise again!”

[jimmari]

Back on the scene and my first visual heading to the rack: Hey-Girlfriend-Come-Stand-By-Me-In-This-Rack-While-I-Sway-My-Body-To-The-Rhythm-Of-The-Olympic-Bar-Curling-To-And-Fro Guy. Sigh. I though he was going to break into the Watusi, he was jerking around so much. She seemed delighted, though.


The Workout

Squats – 3 x 5 x 170
Bench – 1 x 5 x 130, 2 x 5 x 125
Deads – 1 x 5 175
Cardio – 30 minutes; avg. HR=132

Squats – ah, it was good to be home . . . “Oh, Serena” Distillers (I know what they're sayin about you/night and day is like a haunted replay/I know it girl i'll pray for you/
just remember it's not stronger than you)

Bench – dammitdammitdammit! My elbow is still jackin’ with me in the range from the bar at my chest thru the bar mid-way up. Mid-way up to lockout is fine, though. WTF? “Lawless” Social Distortion (Not afraid of one man, not afraid of ten)

Deads – bb:“All hail Most Reverend World Supreme Potentate Jimmari” me:“No slobbering on the ring, please.” “Now I Wanna Sniff Some Glue” The Ramones (All the kids wanna sniff some glue/All the kids want somethin' to do) and now CBGB’s is all put a vacant memory

The Supps

Xceed – 1
BC – 2
Bulk cee – 1
Multi

My elbow never gave me any problem while I was on the NHA Stack. Hmmmmm . . .

Rough week for sports fans around my house. A’s were swept and Macha got the boot. Uhm, I don’t think you can blame him for The Big Hurt going 0-for-13.

Ravens have dropped 2 in a row and McNair is (surprise!) out with a concussion.

At least the Sharks and Kings still have a chance for greatness!

Pop Culture Retro Quote of the Day:

“Do not taunt Happy Fun Ball”

[r_graz]

My elbow never gave me any problem while I was on the NHA Stack. Hmmmmm . . .

Interesting. I didn't have a lot of annoying pains either while I was on it. I've been off of it for 3 1/2 weeks now. Between that and the change in my diet, I hurt like hell...well pretty much all over.

[jimmari]

Interesting. I didn't have a lot of annoying pains either while I was on it. I've been off of it for 3 1/2 weeks now. Between that and the change in my diet, I hurt like hell...well pretty much all over.

I don't remember having all these aches and pains when I was 20. Do you? :D

How did you like the nha stack?

[r_graz]

I don't remember having all these aches and pains when I was 20. Do you? :D

I'm not sure. 20 is part of a large self-inflicted gap in my memory ;)



How did you like the nha stack?
Well, like all the other supplements I've tried I can't say I felt any profound effects, but looking back at my log and the way I felt, I'm inclined to say it did good things for me. I'll probably run it again during HST.