Part 1:
http://forum.bodybuilding.com/showth...hp?t=127111383
A Brief History:
-About to turn 34 in a few weeks. I started my lifting career 3.5 years ago. I've always been a skinny guy- most of my life was spent at 140 pounds or below until 10 years of beer drinking allowed me to bulk to 160 with the extra weight being solely in my belly.
-I lift in my basement with the basic equipment- power rack, moveable bench, lat pulldown machine 7 some adjustable DBs. It's dark, cold, dirty and there's a layer of chalk on everything. I love it.
-My training has been a mix of PL and BBing, although I've done more number chasing for bigger lifts than anything else.
-a 2 year bulk took me to the biggest lifts of my career and also my highest weight of 209 and BF in excess of 20%
-I've been cutting hard since the end of March 2013. I currently sit at 170 pounds and am hovering around 10% BF
Goals?
Cut a bit more BF then work on regaining my lost strength, putting on some mass and hopefully stay leaner this time around
possibly a PL meet in the near future? Maybe...
First workout incoming!
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08-23-2013, 05:07 PM #1
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,966
- Rep Power: 142830
Got Wood 2: Bigger, Harder, Stronger
PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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08-23-2013, 05:11 PM #2
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,966
- Rep Power: 142830
Friday 8.23.13
Late start today- spent the day walking around the zoo with the family. after a nice lunch at applebees & 16oz of coffee, I was ready to smash the weights
Floor Press
45 x 10
135 x 5
175 x 3
220 x 3 PR
220 x 3
220 x 3
3 min rest. not too bad, maybe a little slow on the final rep of set 3 but had at least 1 more in the tank
DB Shoulder Press
30s x 15
50s x 15
50s x 15
easy. sick pump
Seated Lateral Raises
20s x 15
20s x 15
90 sec rest
Reverse Flies
20s x 15
20s x 15
90 sec rest
Reverse Grip Cable Pushdowns (Single Arm)
20 x 15 (each arm)
20 x 15
90 sec rest
PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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08-23-2013, 05:19 PM #3
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8005
LOL!! I love the title! I am in of course!
Very nice floor presses!! Looked nice and smooth to me!
Glad you had a great day with the fam and lunch out!
What is on the agenda for tomorrow? Squats?Spoon Barbell Club
My Journal- http://forum.bodybuilding.com/showthread.php?t=147722593
No person with dignity and a soul wants a hand out- they want to earn what they have. Jim Wendler
Set your bar high, be kind, and do more of what makes you stronger. Eleiko
Love over fear
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08-23-2013, 05:44 PM #4
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,966
- Rep Power: 142830
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08-23-2013, 06:51 PM #5
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08-23-2013, 08:29 PM #6
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08-23-2013, 08:33 PM #7
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08-24-2013, 12:46 AM #8
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08-24-2013, 04:06 AM #9
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08-24-2013, 04:24 AM #10
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08-24-2013, 04:41 AM #11
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08-24-2013, 04:44 AM #12
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,966
- Rep Power: 142830
awww yea! Glad you made it!
lol Good to see you Kas
yea buddy!
New exercises are nice because you can hit PRs on them for a bit while cutting
Thanks apeman!
Welcome! Moar basement vids later today!
Thanks lu! The cut has been a long one, but successful so far!
A lot of the good chaps on here have been telling me that floor press is a good supplemental lift for my regular bench so I figured I'd give it a whirl for a little while. Definitely has a different feel to it where the lift stops and you give it that little pause.
hell yeah you are!PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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08-24-2013, 04:50 AM #13
Yep, it is definitely a different movement. When I first thought of adding it to my routine, I thought I'd be able to use more weight than I bench, but I was wrong. You can't use your legs and on top of that, the pause makes it a lot harder to push the weight up. Also, if you try and puff your chest out and retract your shoulder blades, you'll find that there isn't a big difference in the RoM.
I do it from the bottom position because I have no rack at home. The first rep feels a little awkward, but the next ones are cake and feel more natural than the bench press.
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08-24-2013, 05:13 AM #14
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,966
- Rep Power: 142830
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08-24-2013, 05:23 AM #15
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,966
- Rep Power: 142830
Need some pics up in here so here's a few from vacation week.
My oldest and I went to an amusement park on Wednesday (Mama and little one were a bit under the weather).
If any of you with young kids are ever in the New England area during the summer, you have to take them to StoryLand in Glen, NH! (I'm talking to you Jshaw- you're close!)
It's a beautiful park, all the rides are storybook themed, they just have a blast. (to tell the truth, I have as much fun as they do haha)
Her driving me around on the antique cars:
view from the top of the log ride (the park is nestled right into the mountains so it's an awesome view):
One more before we drop off the face of the cliff :
Zoo yesterday.
The tiger was actually awake for once:
MrsWoody and my oldest riding a camel:
Pony ride for the little one:
Goat looking for more handouts:
PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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08-24-2013, 06:18 AM #16
- Join Date: Jun 2011
- Location: Roswell, Georgia, United States
- Age: 43
- Posts: 1,687
- Rep Power: 1514
In!
My starting strength, etc. log:, currently cutting on TM: http://forum.bodybuilding.com/showthread.php?t=143963661
Squat:...........100x5->355x5/360x4/385x1
Bench:............95x6->242.5x5/275x1
Press:.............65x5->152.5x5/155x4/175x1
Deadlift:.........100x5->375x5/415x3/425x2
Power Clean:...65x3->180x3/185x2/205x1
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08-24-2013, 08:46 AM #17
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,966
- Rep Power: 142830
Saturday 8.24.2013- Squat Day
Stellar workout today! Refeed day yesterday probably helped lol
No food this morning, just 3 cups o' coffee and I was off to the weight room.
I'll let nick be the final judge, but squats felt the smoothest they ever have today, and another big thing is that every rep felt consistent. Still easy weight, but things are feeling awesome
Squats
45 x 10
135 x 5
185 x 3
235 x 5
235 x 5
235 x 5
felt awesome. All beltless still
Stiff leg Deads (Hudson Week 7 Accessory)
225 x 5
275 x 3
315 x 3
345 x 3 3RM PR- 2x BW
big PR on these. 3rd rep was a bit slow, but I had at least 2 more in me. 2x BW stiff legs FTW
Chin Ups
x15
x15
2 min rest. not too hard. biceps got pumped pretty well during the last 5 reps
Standing Calf Raises
175 x 10 >>drop set>> BW x 10
175 x 10 >>drop set>> BW x 10
175 x 10 >>drop set>> BW x 10
30 sec rest between drop sets. calves were burning by the end. Really get a nice stretch on the BW reps. ROM was getting short on the last part of set 3 so I'll keep 175 next week.
Decline Sit Ups
x25
+10 x 15
+10 x 15
90 sec rest
Single Arm Cable Curl
15 x 15 (each arm)
15 x 15
90 sec rest
should be played at high volume. one of my fave lifting songs
awww yea glad you made it for the sequel!PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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08-24-2013, 11:56 AM #18
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08-24-2013, 12:13 PM #19
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08-24-2013, 12:47 PM #20
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,966
- Rep Power: 142830
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08-24-2013, 01:27 PM #21
500 lb deadlift in Volume 1, 600 lb deadlift in Volume 2?Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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08-24-2013, 02:05 PM #22
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8005
Very nice squats there Woody! They look better, even to a novice!! Nice Stiff PR as well!
The family outing looks like fun as well.Spoon Barbell Club
My Journal- http://forum.bodybuilding.com/showthread.php?t=147722593
No person with dignity and a soul wants a hand out- they want to earn what they have. Jim Wendler
Set your bar high, be kind, and do more of what makes you stronger. Eleiko
Love over fear
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08-24-2013, 02:44 PM #23
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,966
- Rep Power: 142830
First page needs some food pRon!
Meatball subs, fresh from the oven!
Crusty hoagie rolls, MrsWoody's homemade meatballs, Tom sauce with a few added spices and some cheese:
600? Perhaps...
Thanks Jani! Squats are feeling so much more natural now.
Vacation week was a blast! Its a good week to take off from work to close out the summer before the kids start schoolPRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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08-24-2013, 09:58 PM #24
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08-24-2013, 10:12 PM #25
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08-25-2013, 12:22 AM #26
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08-25-2013, 05:31 AM #27
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,966
- Rep Power: 142830
Glad you made it!
Sub was hnnnnggggg....
mrswoody makes some tasty meatballs. load up the sub then broil it for 1-2 minutes until the cheese starts to leopard spot and the roll gets all toasted.
Fuk I want another one now haha
Thanks dude!
Yea Bomb!!PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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08-25-2013, 08:14 AM #28
- Join Date: Jul 2010
- Location: Texas, United States
- Age: 47
- Posts: 5,923
- Rep Power: 8005
Now I want a meatball sub!
Spoon Barbell Club
My Journal- http://forum.bodybuilding.com/showthread.php?t=147722593
No person with dignity and a soul wants a hand out- they want to earn what they have. Jim Wendler
Set your bar high, be kind, and do more of what makes you stronger. Eleiko
Love over fear
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08-25-2013, 08:59 AM #29
Squats looking good... Cause you're lanky make sure you activate your glutes as soon as you're out of the hole or you're going to get stuck in a GM when **** gets heavy... Hips through is a good cue
Btw I lolled at stiffies...In Oz that's known as an erection... Woody doing stiffies... Yes.******Misc Brazilian Jiu-Jitsu crew******
*************BJJ for LIFE*************
Vicente Cavalcanti BJJ (Alliance) / Southside MMA
250lb -> 180lb by end of 2013.
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08-25-2013, 09:23 AM #30
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,966
- Rep Power: 142830
They were awesome! There's makings for two more that I'm gonna steer clear of- those are tough to fit into the daily totals lol
Lol I think that's a universal meaning. Then add the name woody... It just fits
Gotcha- squeeze butt cheeks coming out of hole!
Thanks matePRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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