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  1. #511
    Shut up and train BenReilly's Avatar
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    Originally Posted by bobmackadoo View Post
    Well today was the first official day of the deload, and it was an off day in my workout so I really took it off, started last night w/ some chineese foodand then moved on to the fawlty for a couple (5) buckets of beer and some pool (total shark, made $80 ) today woke up still haven't bothered to shower, ate almost all the chocolates in the hearts o girl got for me (cept for the toothpaste filled chocolates those suck!). n then conned my roomate intoGoin and buyin me mcdonalds, now I'm sittin on the couch watchin like the fifth episode in a row of the big bang theory, dunno why Ben thought the deload week was so awful, I'm apparently very good at it. I've been concious for nearly 12 hours and have yet to put on shoes... Deload is great
    lmfao
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  2. #512
    Director:Team Ground Zero bobmackadoo's Avatar
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    Originally Posted by cclemens07 View Post
    hahahaha this is great
    personally today i realized i may be lactose intolerant b/c i drank alot of milk after my workout and my stomach feels like exploding and i have insane gas. great leg day tho
    wow i actually know somethin applicable for once, (i paid attention in my nutrition class) i'm def lactose intolerant as well, as is about 70% of adults, not the end of the world tho, you should be fine w/ small amounts of milk, bout 1 cup, 2x a day, (this is pushin it for me) whole milk is actually gonna be easier on you than 2% or 1% milk, the milkfat helps with digestion, you should be fine with a decent amount of hard cheese as well, just gotta watch the fat and cholesterol on those. so far the best solution i've found tho is to eat yogurt, a lot of yogurt contains probiotics, active, live bacterial cultures, (the yogurt manufacturers pride theirselves on this fact) those bacteria help digest the lactose (a sugar that is glucose and galactose) in milk and dairy products, it also goes pretty well in a protein shake. People that are lactose intolerant are often deficent in vitamin d and calcium as well, the yogurt is a good fix, its an excellent source of both, and often is fat free, it takes some time to get used to not being able to chug milk but you'll figure it out, so far i'm diggin on yoplait, it says right on the container that it contains active cultures, give this a go and hopefully it helps
    Bench:
    Jan 19, 2010, 245x1
    Goal: 315

    Squat:
    Jan 20, 2010. 245x1

    Deads:
    Jan 20, 2010, 245
    Jan 29, 2010, 265
    Feb 17, 2010, 315x6

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    Jan 19, 168
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  3. #513
    Member: Team Ground Zero cclemens07's Avatar
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    Originally Posted by bobmackadoo View Post
    wow i actually know somethin applicable for once, (i paid attention in my nutrition class) i'm def lactose intolerant as well, as is about 70% of adults, not the end of the world tho, you should be fine w/ small amounts of milk, bout 1 cup, 2x a day, (this is pushin it for me) whole milk is actually gonna be easier on you than 2% or 1% milk, the milkfat helps with digestion, you should be fine with a decent amount of hard cheese as well, just gotta watch the fat and cholesterol on those. so far the best solution i've found tho is to eat yogurt, a lot of yogurt contains probiotics, active, live bacterial cultures, (the yogurt manufacturers pride theirselves on this fact) those bacteria help digest the lactose (a sugar that is glucose and galactose) in milk and dairy products, it also goes pretty well in a protein shake. People that are lactose intolerant are often deficent in vitamin d and calcium as well, the yogurt is a good fix, its an excellent source of both, and often is fat free, it takes some time to get used to not being able to chug milk but you'll figure it out, so far i'm diggin on yoplait, it says right on the container that it contains active cultures, give this a go and hopefully it helps
    70% wow. yeah i drank alot of skim milk that definetly did it. i just dont want to drink a cup of it tho since its such a good muscle builder. but i'll try having yogurt more
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  4. #514
    Director:Team Ground Zero bobmackadoo's Avatar
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    Originally Posted by cclemens07 View Post
    70% wow. yeah i drank alot of skim milk that definetly did it. i just dont want to drink a cup of it tho since its such a good muscle builder. but i'll try having yogurt more
    40% of all statistics are made up
    Bench:
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    Goal: 315

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    Jan 20, 2010. 245x1

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  5. #515
    Registered User DocColossus's Avatar
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    Todays workout: 2-13-2010.

    Back and biceps work today:

    Close Grip V-Handle Barbell Rows (I measure weight in plate numbers, easier):
    Set 1: 5 plates
    Set 2: 7 plates.
    Set 3: 9 plates.*
    Set 4: 9 plates.*
    *damn rubberized plates made me run out of room on the bar, I would have gone for 10 plates on my last set today.

    Barbell Shrugs: 640x10,10,10.
    Dumbbell Shrugs: 75x15,15,15.
    Dumbbell Curls: 55x12,12,12.
    Hanging Dumbbell Curls: 40x10,10,10
    Ab Crunch Machine: 140lbx50,25,25.

    Still fighting off the cold that goes with the flu I had earlier this week so I didn't do a cardio cooldown or any core functional work, but that's okay with me, still moved some weight today and felt strong in the end, that's what matters!

    Waiting for my post workout meal to finish cooking, loaded pizza (large).
    Member: Team Ground Zero.

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  6. #516
    Member: Team Ground Zero cclemens07's Avatar
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    Originally Posted by bobmackadoo View Post
    40% of all statistics are made up
    it did seem rather high
    Originally Posted by DocColossus View Post
    Back and biceps work today:

    Close Grip V-Handle Barbell Rows (I measure weight in plate numbers, easier):
    Set 1: 5 plates
    Set 2: 7 plates.
    Set 3: 9 plates.*
    Set 4: 9 plates.*
    *damn rubberized plates made me run out of room on the bar, I would have gone for 10 plates on my last set today.

    Barbell Shrugs: 640x10,10,10.
    Dumbbell Shrugs: 75x15,15,15.
    Dumbbell Curls: 55x12,12,12.
    Hanging Dumbbell Curls: 40x10,10,10
    Ab Crunch Machine: 140lbx50,25,25.

    Still fighting off the cold that goes with the flu I had earlier this week so I didn't do a cardio cooldown or any core functional work, but that's okay with me, still moved some weight today and felt strong in the end, that's what matters!

    Waiting for my post workout meal to finish cooking, loaded pizza (large).
    yeah that cold/flu sucks. i tried to eat as much as i could but still lost 5 pounds from it

    anyone ever use those heavy grip things they advertise in magazines? i need to get my shrugs up but i need better grip strength and i was considering them
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  7. #517
    Registered User DocColossus's Avatar
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    Originally Posted by cclemens07 View Post
    it did seem rather high


    yeah that cold/flu sucks. i tried to eat as much as i could but still lost 5 pounds from it

    anyone ever use those heavy grip things they advertise in magazines? i need to get my shrugs up but i need better grip strength and i was considering them
    I use the Captains of Crush Gripper, it is great for grip strength.
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  8. #518
    Member: Team Ground Zero cclemens07's Avatar
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    Originally Posted by DocColossus View Post
    I use the Captains of Crush Gripper, it is great for grip strength.
    ill look into that. what resistance type do you have?
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  9. #519
    Director:Team Ground Zero bobmackadoo's Avatar
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    Originally Posted by cclemens07 View Post
    it did seem rather high
    That is actually what it says in my nutrition book, pg. 110. I was kinda shocked at that number myself, but if you think about it how many adults do you know that chug milk on a daily basis, maybe it is right
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    Squat:
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  10. #520
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    Originally Posted by bobmackadoo View Post
    40% of all statistics are made up
    70% of the time, that statement is 90% true.
    ...i remain, he who remains to be...
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  11. #521
    Member: Team Ground Zero cclemens07's Avatar
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    Originally Posted by ricka182 View Post
    70% of the time, that statement is 90% true.
    70% of the time IM EATING!!!!!

    well not really but i wish...thats actually wolf
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  12. #522
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    Originally Posted by cclemens07 View Post
    anyone ever use those heavy grip things they advertise in magazines? i need to get my shrugs up but i need better grip strength and i was considering them
    I use a cheap set from Grizzly gloves, they work good
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  13. #523
    Director:Team Ground Zero bobmackadoo's Avatar
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    i was tryin not to bitch about all this valentines day crap, but they closed my gym for this lame a$$ holliday, now i got 2 scoops of jack3d runin through me n nothin to do, thats just goin too far... F*** U hallmark!
    Bench:
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    Goal: 315

    Squat:
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    Jan 29, 2010, 265
    Feb 17, 2010, 315x6

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  14. #524
    Bigger is better... ricka182's Avatar
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    Originally Posted by bobmackadoo View Post
    i was tryin not to bitch about all this valentines day crap, but they closed my gym for this lame a$$ holliday, now i got 2 scoops of jack3d runin through me n nothin to do, thats just goin too far... F*** U hallmark!
    Do some plyometrics...BW squats, lots of push ups and dips..
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  15. #525
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    Originally Posted by bobmackadoo View Post
    40% of all statistics are made up
    including that statistic!!
    "Prepare your body and your soul for a session of mass destruction. it will be no mercy and no pity for the weak or unprepared.Only the strong will survive." Richie Irish
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  16. #526
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    Been slackin a little bit...wont post my whole workouts just the important stuff from the past two

    Squats 2/13:
    225x5
    255x5
    285x8 (PR, felt pretty good actually)


    Military Press 2/14:
    120x3
    140x3
    155x5 (PR)

    Took a new preoworkout on military press day, Speed Stack N.O. Pumped by ABB....stuff was freakin awesome
    "You want science and studies? F*** you. I've got scars and blood and vomit." - JW
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  17. #527
    Director:Team Ground Zero bobmackadoo's Avatar
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    Last nights workout wasn't too bad, but some of the weights dropped a lil, but I did take a week off, n school has kina got me bogged down a bit

    -Barbell Bench Press
    185x5
    195x4+1
    195x5
    195x5
    205x1
    225x1
    195x3+1+1
    -Barbell Rows
    135x5
    135x5
    135x5
    135x5
    135x6
    -Military Press
    115x5
    115x5
    115x5
    115x5
    115x5 : (
    -Barbell Shrugs
    275x5
    275x5
    275x5
    275x5

    I realize that I've missed this workout for like 3 weeks don't know how, after all this I was still feelin pretty good so I jumped on the decline for shts n giggles n got 265 x 3! Shouldn't that happen at the begginning of my workout?
    Bench:
    Jan 19, 2010, 245x1
    Goal: 315

    Squat:
    Jan 20, 2010. 245x1

    Deads:
    Jan 20, 2010, 245
    Jan 29, 2010, 265
    Feb 17, 2010, 315x6

    Weight:
    Jan 19, 168
    Feb 17, 173
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    Today's effort

    The B Workout
    3 minutes rowing machine to warm up - 778 meters

    SUPERSET
    Standard deadlifts ** Keeping these light until my back adjusts, but I'm finding these weights a lot easier
    - 1 x 5 @ 220lbs
    - 1 x 5 @ 220lbs
    - 1 x 5 @ 265lbs
    - 1 x 5 @ 265lbs

    Flat bench Dumbbell presses
    4 x 8 @ 90lbs

    EXERCISES IN SEQUENCE WITHOUT SUPERSETS
    Pull-ups - 1 x 12 - Good and clean all the way down and then chin up and over the bar. Done with wide grip
    Lat pulls - 1 x 10 @ 155lbs
    3 minutes intense jumping rope
    Walking dumbbell lunges - up and back appox 20yds with 40lb DB's
    3 minutes stair climber - 42 floors, lv 10 hill program
    Dumbbell step-ups - 1 x 12 each leg @ 40lbs each hand
    Chin-ups - 1 x 10 - Done with natural grip
    Lat pulls - 1 x 10 @ 155lbs
    3 minutes skipping

    Completed in 60 mins, went lighter on some sets towards the end as we were running out of time. Would rather go lighter and get it done than have to skip it out.

    Talking more pills than a Pharmacy.
    0730 took CLA x2, CP, Cuts, 2 x fish oil and multi
    1120 took second cuts and BCAAs
    1150 Workout
    1305 PWO shake, BCAAs and CLA x2 + 1tbls of peanut butter

    FOOD
    Breakfast = 3 eggs + 1 yoke, 85g of chicken
    Morning Snack = Whey shake + 1 tbls of peanut butter
    Lunch = 85g of chicken, 1 cup spinach and 2 tbls low fat yogurt
    Afternoon snack = 4 eggs + 1 yoke
    Dinner = Not sure yet
    Pre sleep snack = Large glass of Milk

    Side Notes:
    Starting to really feel the fit aspect of this program, lungs are pumped and energy is way up.
    Must be working as of this week I've had 3 different lots of ppl ask what program me and my partner are doing and given out the program to another person. $hit feels good mang.
    Last edited by shaolinkiwi; 02-16-2010 at 05:41 PM.
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  19. #529
    Director:Team Ground Zero bobmackadoo's Avatar
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    So tonights workout went pretty well, by the time I finished deads tho I was dead, I finally managed to get 315x5 on deads, I'd never tried before, but that's gotta be close to my max, was pretty excited, thats the most weight I've ever moved. Bout halfway through deads I got the pukeburps, those kinda suck. I even videoed it, first attempt at 315 is kind of a big deal (at least for me) just gotta figure out how to upload it.


    -Squat (ATG)
    225x5
    245x5
    245x5
    245x5
    245x5
    245x6

    -Stiff Leg Deadlift, Or Romanian DL
    275x5
    295x5
    295x5
    295x5 got the puke burps
    295x5 pb's
    315x6 WOO HOO!!!

    -6-8 sets of Standing Calf,
    Bench:
    Jan 19, 2010, 245x1
    Goal: 315

    Squat:
    Jan 20, 2010. 245x1

    Deads:
    Jan 20, 2010, 245
    Jan 29, 2010, 265
    Feb 17, 2010, 315x6

    Weight:
    Jan 19, 168
    Feb 17, 173
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  20. #530
    Bigger is better... ricka182's Avatar
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    Originally Posted by bobmackadoo View Post
    So tonights workout went pretty well, by the time I finished deads tho I was dead, I finally managed to get 315x5 on deads, I'd never tried before, but that's gotta be close to my max, was pretty excited, thats the most weight I've ever moved. Bout halfway through deads I got the pukeburps, those kinda suck. I even videoed it, first attempt at 315 is kind of a big deal (at least for me) just gotta figure out how to upload it.


    -Squat (ATG)
    225x5
    245x5
    245x5
    245x5
    245x5
    245x6

    -Stiff Leg Deadlift, Or Romanian DL
    275x5
    295x5
    295x5
    295x5 got the puke burps
    295x5 pb's
    315x6 WOO HOO!!!

    -6-8 sets of Standing Calf,

    Kickass numbers there Bob! 315 x6 is damn good mang... If you can get it uploaded to youtube, you can post it here by using the [youtube] tag. Get it on YT first, then let us know...from there it's easy to make it show up here.. as for getting it on YT, can't help you there..never used it before to upload stuff..
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  21. #531
    Director:Team Ground Zero bobmackadoo's Avatar
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    Maybe it'll work this time but if not here's the link, take a look n tell me what u think, This uploadin crap is kind of a pain, form may be ugly but it moved n it was like my fifth set. sry it's kinda long don't know how to edit it down

    http://qik.com/video/3C62B3B085194F1B9D45A1EEE3AB1960
    Bench:
    Jan 19, 2010, 245x1
    Goal: 315

    Squat:
    Jan 20, 2010. 245x1

    Deads:
    Jan 20, 2010, 245
    Jan 29, 2010, 265
    Feb 17, 2010, 315x6

    Weight:
    Jan 19, 168
    Feb 17, 173
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  22. #532
    Member: Team Ground Zero cclemens07's Avatar
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    Originally Posted by bobmackadoo View Post
    Maybe it'll work this time but if not here's the link, take a look n tell me what u think, This uploadin crap is kind of a pain, form may be ugly but it moved n it was like my fifth set. sry it's kinda long don't know how to edit it down

    http://qik.com/video/3C62B3B085194F1B9D45A1EEE3AB1960
    solid bro.

    im sick...again. i hate winter
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  23. #533
    Shut up and train BenReilly's Avatar
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    copy and pasted

    Deads:
    275x3
    315x3
    355x3 (could have gotten more, but....)
    405x1 (PR)

    225x12
    135x20

    Lat Pulldowns:
    3x8-12

    DB Side Bends:
    3x12-15

    pretty freakin stoked

    8 tabs White Flood Pre
    1 scoop War during
    Blue Thunder by ABB post
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  24. #534
    Director:Team Ground Zero bobmackadoo's Avatar
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    Originally Posted by BenReilly View Post
    Deads:
    275x3
    315x3
    355x3 (could have gotten more, but....)
    405x1 (PR)

    225x12
    135x20

    Lat Pulldowns:
    3x8-12

    DB Side Bends:
    3x12-15

    pretty freakin stoked

    8 tabs White Flood Pre
    1 scoop War during
    Blue Thunder by ABB post
    damn dude 405, thats pretty crazy, hell i was excited bout gettin 315x5 on deads, guess i better kick it up another notch, (wonder how many notches i got left) have u started that purple wrath yet? i just ran outta war n need to get somethin pretty soon.

    just did abs n cardio tonight, was an off night, but i can never seem to go easy, even tho thats sposta be the plan. e body take a look at that link i posted, was kinda wonderin if yall might let me know what ya thought,

    kiwi, was readin ur post thinkin damn that looks like a pretty intense workout, n then i seen this... "3 minutes skipping" i would love to see the video of that, lol, sry man the thought of this almost made me shoot milk out my nose, it raises a lot more questions than it answers tho, like where do you skip, (to your loo?) do lots of ppl skip in new zealand? does seem like it might be a more efficent mode of transportation tho, i wonder if i can even remember how to skip?
    Bench:
    Jan 19, 2010, 245x1
    Goal: 315

    Squat:
    Jan 20, 2010. 245x1

    Deads:
    Jan 20, 2010, 245
    Jan 29, 2010, 265
    Feb 17, 2010, 315x6

    Weight:
    Jan 19, 168
    Feb 17, 173
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  25. #535
    Shut up and train BenReilly's Avatar
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    Originally Posted by bobmackadoo View Post
    damn dude 405, thats pretty crazy, hell i was excited bout gettin 315x5 on deads, guess i better kick it up another notch, (wonder how many notches i got left) have u started that purple wrath yet? i just ran outta war n need to get somethin pretty soon.

    just did abs n cardio tonight, was an off night, but i can never seem to go easy, even tho thats sposta be the plan. e body take a look at that link i posted, was kinda wonderin if yall might let me know what ya thought,

    kiwi, was readin ur post thinkin damn that looks like a pretty intense workout, n then i seen this... "3 minutes skipping" i would love to see the video of that, lol, sry man the thought of this almost made me shoot milk out my nose, it raises a lot more questions than it answers tho, like where do you skip, (to your loo?) do lots of ppl skip in new zealand? does seem like it might be a more efficent mode of transportation tho, i wonder if i can even remember how to skip?
    Na havent started the Purple Wraath yet, still have one more scoop of WAR...

    and lol at skip to my loo....i was thinking the same thing bob
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    405! Damn Ben.. Monster weight right there man!.. I should probably start doing some DLs...

    Skip to my loo...haha.. That was the name of a player in the ol' Streetball series on ESPN. He actually made it to the NBA, and then was relegated to the bench when he skipped with the ball during a game. yeah, looked cool..but that's also called traveling, which is a foul...

    And I'll take a wild guess that by 3 minutes of skipping, he means 3 minutes of jumping rope.. Unless he really is just some crazy kiwi that skips around the neighborhood for 3 minutes after each workout..
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  27. #537
    TG f*ckin Z Hostage's Avatar
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    Wow haven't been here in 6 months. Glad to see TGZ is still alive!
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    Member: Team Ground Zero Bears's Avatar
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    Originally Posted by Hostage View Post
    Wow haven't been here in 6 months. Glad to see TGZ is still alive!
    Ya same with me! I ended up having to stop a little bit after summer because of hockey but now that I have time again I wanna get back into this workout cause the little amount of time I did it I saw a lot of good results.

    Also I wanna get abs this summer, How long do you guys think it would take me by looking at these pics? Also what would you recommend for me to do to achieve this?



    strong lighting/cell phone make me look red/really pale lol
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  29. #539
    TGZ shaolinkiwi's Avatar
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    Originally Posted by ricka182 View Post
    405! Damn Ben.. Monster weight right there man!.. I should probably start doing some DLs...

    And I'll take a wild guess that by 3 minutes of skipping, he means 3 minutes of jumping rope.. Unless he really is just some crazy kiwi that skips around the neighborhood for 3 minutes after each workout..
    Hahaha yea jump rope man - Americans and your terminology

    Originally Posted by Hostage View Post
    Wow haven't been here in 6 months. Glad to see TGZ is still alive!
    Woot!!

    Originally Posted by Bears View Post
    Also I wanna get abs this summer, How long do you guys think it would take me by looking at these pics? Also what would you recommend for me to do to achieve this?
    Any where between 4 - 6 weeks. You'll want a full body program cardio focused 3 x a week with interval training on the other 2 days. And directly working the abs around 3x a week.

    Diet will need to be mostly protienz and consume around 2000 or < cals a day. Eating every 2 hours.

    Take a look at my log that has a crazy full body routine that will hurt you (in a good way).

    http://muscleandbrawn.com/forums/sup...-cuts-log.html

    First post has my routine. Also good to see you guys back.
    Last edited by shaolinkiwi; 02-18-2010 at 05:22 PM.
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  30. #540
    TGZ shaolinkiwi's Avatar
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    Originally Posted by BenReilly View Post
    Deads:
    405x1 (PR)
    That's a training milestone right there brutha...Big ups.
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