the wrkoutfrq's journey to prove his namesake

[Bnizzle163]

Awesome. Looking forward to the journey

[NaturalPursuit]

1/19/12

The Strength Guys
PAP Contrast Hypertrophy Phase 1
Week 1, Day 5

Squatz! (2:0:1, 2min rest, Target: 5@80%)
6x235*5
*actually pretty easy, but didn't wanna push it too hard. this is actually ~75%, so close to working sets though! (PS: no belt for these either)

Complex 1:

A1. DB Bench (1:0:1, 30sec rest, 5@85%, RPE 9)
5x85's*5
*conservative 1RM for this, was a little light TBH

A2. Smith Machine Bench Throws (1:0:X, 2min rest, 5@35%, RPE 9)
5x95*5
*crappy smith machine=guesstimate actual weight. this was fun though!

Slow Eccentric Cable Flyes (Timed Set... 4:0:1, RPE 8, 60s rest)
4x45*75sec
*mother of god this was tough!

Complex 2 (60s rest/round)

B1. Slow Concentric Tricep Dips (1:0:4, RPE 9)
4xBW+25*5
*failed on last rep... underestimated the difficulty!

B2. Slow Eccentric Close Grip Pushups (4:0:1, RPE 9)
4xBW*5
*DESTRUCTION of my triceps... utter fatigue lol

Med-Ball Russian Twists (60s rest, RPE @ 8)
3xBW+10*20

Notes
great workout today, this is the heaviest i've squatted since my injury and it felt good. i actually felt pretty strong! i do think if i had pushed it too much farther i might have gotten some trouble out of my head, but this time i picked a perfect intensity stopping point as there wasn't even pressure issues. the rest of the workout speaks for itself, i'm having a hard time doing anything with my chest/tri's because of how tired they are! tomorrow is a scheduled off day and Monday is a school holiday, which means the gym is closed. I MAY try to go to another gym, just because it works better with my schedule. if i take Monday off i have to go lift on Wednesday (usually a day off) after not being able to eat anything during teaching (from 8-230....). Also, Tuesday night starts indoor soccer intramurals, and those will be LATE games so i'll be running on low sleep and low calories lol. we'll see, maybe i can negotiate sneaking food into my lab!



I think it did... although not as much as i'd like! i'm pretty weak and am just getting fullness back, so it's a work in progress... i think i'll be making some GREAT improvements with TSG over the next year, makes me even more optimistic about competition season 2014!

bump to new page! Gotta read about ANBF

[wrkoutfrq]

1/21/12

No.more.phucking.around.....

The Strength Guys
PAP Contrast Hypertrophy Phase 1
Week 1, Day 1

Back Squat (2:0:1, RPE @ 10, 60s rest)
3x175*20
-added belt... mistake i think :/
2x175*15
165*15
*BALLS DEEP IN DIS BITCH

Complex 1 (60s rest/set, RPE 9):

A1. Slow Concentric DB Press (1:0:4)
55*5
2x60*5
55*5
50*5

A2. Slow Eccentric DB Press (4:0:1)
55*5
2x60*5
55*5
50*5
*SO fried by this...

Cable Flyes (superpump method)
10x3 (2:0:1 @ 8, 15s rest)
*BIG squeeze every rep!

Complex 2 (60s rest/set, RPE @ 9)

B1. Slow Concentric French Press (1:0:4)
4x50*5

B2. Slow Eccentric French Press (4:0:1)
4x50*5
*shaking with the effort!

Barbell Roll Out (2:0:2, 60s Rest, RPE @ 8)
3xBW*10

Notes
BACK AT FULL CAPACITY!!! I talked to Matt last night and we agreed that this week I would start a clean slate, begin back at square one at "balls to the wall" level... I won't lie i was pretty nervous to go 100% again, but i guess I didn't need to be! squats almost killed me, but i think i've found my culprit for causing the issues the first time: weight belt. I didn't use it for the first three sets and not even pressure built, but after the belt went on, a little pressure built on the last set. not pain mind you, but just enough to let me know i'm human lol. i wasn't stopping today until i couldn't freaking move. after the workout trying foam roll was a joke because i couldn't support myself with my arms lol. all in a days work! can't wait for tomorrow, because today was the one day i was really worried about for risk of a flair up. the rest should be fine!

Awesome. Looking forward to the journey

thanks man, it means a lot to have you along!

bump to new page! Gotta read about ANBF

Thanks for the bump, check it out! it was a dream come true for me, hopefully it doesn't tank lol

[Bnizzle163]

20 rep sqwatz!

[Vanderdd]

In this biittcchhh! This gon' be goooddd

[NaturalPursuit]

you KNOW I approve of high rep squats!!!!

nice stuff!!!

[wrkoutfrq]

1/22/12

The Strength Guys
PAP Contrast Hypertrophy Phase 1
Week 1, Day 2

Lat Pulldowns (2:0:1, RPE @ 10, 60s rest)
3x Lvl 130*20
3x Lvl 130*15
*up 20lbs on this from last week... someone's getting used to the rep scheme finally!

Complex 1 (60s rest/set, RPE 9):

A1. Slow Concentric Cable Row (1:0:4)
5x130*5

A2. Slow Eccentric Cable Row (4:0:1)
5x130*5
*pretty easy TBH... may have to up it next week

Standing DB Military Press (2:0:1, RPE @ 9, 60s rest)
5x35*15

Seated Lateral Raise (superpump method)
10x35's*3 (2:0:1 @ 8, 15s rest)

Complex 2 (60s rest/set, RPE @ 9)

B1. Slow Concentric Preacher Curl (1:0:4)
4x60*5

B2. Slow Eccentric Preacher Curl (4:0:1)
4x60*5
*this was WAY easier than before...

Seated Calf Raise (5:5:1, 90s Rest)
6x2p+10*6

Notes
another great workout in the books! i dunno what happened between last week and this week, but the lat pulls and curls were WAY easier this week. not that i'm complaining that is had a hard time fitting in this workout today TBH, which was surprising... my workload this week is incredibly high, and the stress associated is taking it's toll. i've had a headache all day (don't worry, different than the exertions...) and i'm cranky as hell, which means the pressure is on. got the first intramural soccer game tonight, and i have to grade homeworks after... which means a LATE night tonight, even though i gotta teach early tomorrow. luckily tomorrow is an off day from the weights, so i can take a nap after classes...

20 rep sqwatz!

OMG I KNOW.... i really suck at them too, i'm pretty decent in the 3-5 rep range but i haven't done >10 reps in YEARS... they are what caused the head issues too, so i was nervous going into them

In this biittcchhh! This gon' be goooddd

hellz yeah man! glad to have you along

you KNOW I approve of high rep squats!!!!

nice stuff!!!

you know it man, i just wish i was stronger than that! seeing 175 humble me like that is pretty disheartening, esp seeing guys like you out there repping my max for that number!

[wrkoutfrq]

1/24/13

The Strength Guys
PAP Contrast Hypertrophy Phase 1
Week 1, Day 3

BB Bench (1:0:1, 2@90%, 3m rest)
6x215*2
*weight was heavy but felt surprisingly solid on this

Complex 1 (60s rest/set, RPE 9):

A1. Slow Eccentric Squat (4:0:1)
5x195*5

A2. Squat Stance Sumo Deficit Deads (1:0:X @60%)
5x250*5
*need to have a bigger deficit on the sq. stance sumos next time...

DB Floor Press (2:0:1, RPE @ 8.5, 90s rest)
4x85*5
*cake...

Complex 2 (60s rest/set, RPE @ 9)

B1. Slow Eccentric Hamstring Curl (4:0:1)
4x130*5

B2. Swiss Ball Hamstring Curl (2:0:1)
4x15
*love this combo!

Weighted Situps (2:0:2, 60s Rest, RPE @ 8)
3xBW+35*10

Notes
good workout despite being rushed through it by my damn advisor... he freaking called me in the middle of my lift and when i told him i was in the gym he said "we don't time for you to be screwing around with that stuff. get in as soon as you can i've got work for you to do". so therefore i had to hurry the rest of the workout and skip all my PWO stretching/foam rolling to make it to his office asap. those sq. stance sumos are gonna be a pain in my ass i can already tell... they are literally a sumo pull with feet in a squat stance. you can imagine how interesting that is. the point is to mimic starting a squat in the concentric position (bottom) but the deficit wasn't NEAR high enough, so it turned into a very odd sumo pull. next time i'll get it!

[jpfaherty]

Was the work your advisor called you for legit when you got in, or could it have waited?

That would annoy me!

[wrkoutfrq]

Was the work your advisor called you for legit when you got in, or could it have waited?

That would annoy me!

hell no! after all that big deal and rush all he needed was me to sign a collection permit application....

[jpfaherty]

LOL - Still makes me laugh

[wrkoutfrq]

1/25/12

The Strength Guys
PAP Contrast Hypertrophy Phase 1
Week 1, Day 4

Standing DB Military Press (2:0:1, 60s rest, RPE 10)
3x35's*20
3x35's*15
*still damn hard....

Complex 1 (60s rest/set, RPE 9):

A1. Bilateral DB Row (2:0:1)
5x85's*10

A2. DB Raise Complex (front/side, 2:0:1)
5x25's*5 each
*upped the weight in the DB raise... delts were DEAD

Wide Grip Seated Compound Machine Row (Triple Drop to failure... 2:0:1, RPE @ 10, 90s rest)
4x15-25 reps total
*starting to get really irritated with stupid ass people hogging equipment (yes mad...)

Complex 2 (60s rest/set)

B1. Slow Eccentric Military Press (4:0:1, 5 @ 80%)
3x105*5
95*5

B2. Speed Military Press (1:0:X, 10 @ 60%)
4x80*10
*getting better but those 4s negatives KILL

Various Grip Cable Curl (Superpump method, 2:0:1, 15s rest, RPE @ 8)
10x70*3

Standing Calf Raise (10 at .5:0:x, 10 at 3:3:1, RPE @ 9)
4x1p+25*20
*widened my feet a little to hit more gastrocnemius... MOTHER.OF.GOD.jpg

Notes
good workout today, i'm slowly getting my OHP strength back, although the effort it takes to do those 4s negatives is ridiculous... i'm amazed every time by it! i'm so glad i'm finally able to push myself in the gym again, i need the rage outlet. things have been just ridiculously packed with work in school, and my advisor is being a dick head to the extreme, even though i can tell he's slowly warming up to me. i have a good friend who asked me to be his best man in his wedding in Aug, and my advisor told me that if we have something going on in the lab that I can't leave... again with the bertstare.jpg. oh well, i hopefully will be able to work it out so that i can still attend, it means a lot to me and to have to miss it because of research really will take a big toll. anyway, you can tell stress is damn high, and isn't showing any signs of slowing soon. i have to get my dissertation proposal edited and back to my advisor TONIGHT (started editing yesterday... made it 3 pages/25...), so i've got a long night ahead!

LOL - Still makes me laugh

every time man, every time!

[wrkoutfrq]

1/26/12

The Strength Guys
PAP Contrast Hypertrophy Phase 1
Week 1, Day 5

Squatz! (2:0:1, 2min rest, Target: 5@80%)
6x250*5
*no belt, no grinders, no headache... FUUUU YEAH!

Complex 1:

A1. DB Bench (1:0:1, 30sec rest, 5@85%, RPE 9)
5x85's*5
*one of the 90's disappeared... WTF?!?!?

A2. Smith Machine Bench Throws (1:0:X, 2min rest, 5@35%, RPE 9)
5x50/s*5
*crappy smith machine=guesstimate actual weight... kept adding til RPE of 9 lol

Slow Eccentric Cable Flyes (Timed Set... 4:0:1, RPE 8, 60s rest)
4x4pl*75sec
*dunno what the actual weights were, don't care

Complex 2 (60s rest/round)

B1. Slow Concentric Tricep Dips (1:0:4, RPE 9)
4xBW+20*5
*dropped the weight, still hard!

B2. Slow Eccentric Close Grip Pushups (4:0:1, RPE 9)
4xBW*5
*can't even do BW pushups by this point lol...

Med-Ball Russian Twists (60s rest, RPE @ 8)
3xBW+15*20
*slowed the rep tempo down to focus harder, great burn in obliques

Notes
Great workout today, actually got some pretty good sleep last night, a big change from the past week or so. Squats felt pretty solid, didn't have any serious grinders but it did take me a min to get back in form. My max that I used was belted and this was no gear (save squat shoes) so thats pretty solid, and maybe even close to a PR! The rest of the workout was an exercise in perseverance, all a lot of TUT rape lol. I'm really enjoying this type of programming, even more so than the heavy stuff i was doing before. FINALLY got my edits for my proposal done (after 2.5 days of solid work FML), so i'm gonna chill for the rest of the night and let some stress go, then back to the grind tomorrow. first week at 100% done, nothing but progress from now on!

[Bnizzle163]

Great work on those squats. Looks like you're digging the new routine!

[The Solution]

Lost a Dumbbell huh?

[jpfaherty]

Lost a Dumbbell huh?

Missing dumbbell? Go up, not down! JK brah, great work being done in here. You and bobs log have me so curious on TSG programs. I'll probably never be the type to enjoy those type of programs but I like seeing the results from others on new methods~!

[wrkoutfrq]

Great work on those squats. Looks like you're digging the new routine!

Thanks man, still not nearly where i'd like them to be but one step at a time! i'm loving the new routine, it's so different from anything i've ever done, and the MMC with each exercise is off the charts! the one aspect i don't like is the 20 rep squats lol, but i love doing them because i hate them (odd i know ???) lol.

Lost a Dumbbell huh?

Missing dumbbell? Go up, not down! JK brah, great work being done in here. You and bobs log have me so curious on TSG programs. I'll probably never be the type to enjoy those type of programs but I like seeing the results from others on new methods~!

yeah WTF, only ONE 90lb DB was missing, and they would have been perfect for an RPE of 9. would have loved to just jump to the 95's, but i think that would have been over a 9 at this point (though the 85's were pretty easy!). the TSG program is so different from anything i've done, but i love it and everything really works well together, you can tell they really put effort into programming!

[wrkoutfrq]

1/28/12

The Strength Guys
PAP Contrast Hypertrophy Phase 1
Week 2, Day 1

Back Squat (2:0:1, RPE @ 10, 60s rest)
3x175*20
3x175*15
*needed a spotter for last rep, but used no belt, and the first 3 sets felt good... the rest: so.much.hurt.....

Complex 1 (60s rest/set, RPE 9):

A1. Slow Concentric DB Press (1:0:4)
55*5
2x60*5
55*5
50*5

A2. Slow Eccentric DB Press (4:0:1)
55*5
2x60*5
55*5
50*5
*again, so plowed by these. such a burn after squats!

Cable Flyes (superpump method)
10x45*3 (2:0:1 @ 8, 15s rest)
*gotta start keeping track of weights... lol

Complex 2 (60s rest/set, RPE @ 9)

B1. Slow Concentric French Press (1:0:4)
3x52.5*5
50*5

B2. Slow Eccentric French Press (4:0:1)
3x52.5*5
50*5

Barbell Roll Out (2:0:2, 60s Rest, RPE @ 8)
3xBW*10

Notes
not a lot of free time to update, got a lot of work to do and a meeting in 35min, but this was another great workout! the squats irritated a tension headache i've had for the past 2 weeks, but again not the same as the exertion headache before. plus after the workout i laid on a tennis ball under my traps and the headache instantly went away, so i know it's not the injury again. it's crazy how much the squats starting out the workout just destroy my ability to do the other lifts lol. i can feel the lactic acid traveling to the parts working, almost like the squats are activation sets for BFR training. i'm gonna record a v-log tomorrow i think, there's some stuff been on my mind. i may try to get some workout footage too!

[wrkoutfrq]

1/29/12

The Strength Guys
PAP Contrast Hypertrophy Phase 1
Week 2, Day 2

Lat Pulldowns (2:0:1, RPE @ 10, 60s rest)
3x Lvl 130*20
3x Lvl 130*15
*felt solid

Complex 1 (60s rest/set, RPE 9):

A1. Slow Concentric Cable Row (1:0:4)
5x130*5

A2. Slow Eccentric Cable Row (4:0:1)
5x130*5
*just love this combo... i had people staring at me because of the odd pattern, but who cares!

Standing DB Military Press (2:0:1, RPE @ 9, 60s rest)
5x35*15
*prob about an RPE of 8, so def. time to up this!

Seated Lateral Raise (superpump method)
10x35's*3 (2:0:1 @ 8, 15s rest)

Complex 2 (60s rest/set, RPE @ 9)

B1. Slow Concentric Preacher Curl (1:0:4)
60*5
3x70*5

B2. Slow Eccentric Preacher Curl (4:0:1)
60*5
3x70*5
*first set was MAYBE an RPE of 7, so bumped to the next fixed cambered bar, def. fixed it!

Seated Calf Raise (5:5:1, 90s Rest)
6x2p+10*6
*that pause will REALLY get you in the end lol

Notes
another great workout today, even though it was cold and rainy... woke up to a sever thunderstorm warning and tornado watch, they were calling for 65mph winds and quarter inch hail. luckily none of that happened, although i def. got SOAKED walking to and from my car, and then to the gym. despite the nasty weather i was able to plug away at this workout well. i got some footage of some of the lifts, and i'm gonna record a vlog tonight or tomorrow, so be on the lookout for some media! other than that things are going well, managed to impress a professor or two today in class so i think my hard work is paying off. tomorrow i've gotta teach from 830-230 and then it's just a bunch of reading. no gym so my legs can recover for day 3 on Thursday!

[The Solution]

Keep getting that work done in and out of the weightroom brother!

[wrkoutfrq]

Keep getting that work done in and out of the weightroom brother!

you know it man!

Workout clips (w/ voiceover) + Off Day Rant

[The Solution]

Private video.

[wrkoutfrq]

Private video.

oops, lol fixed...

[Incubusfan18]

Killin' it in there, keep it up man.

[wrkoutfrq]

1/31/13

The Strength Guys
PAP Contrast Hypertrophy Phase 1
Week 2, Day 3

BB Bench (1:0:1, 2@90%, 3m rest)
6x215*2
*not bad, lost tightness on very last rep which turned it into a grinder, but other than that solid!

Complex 1 (60s rest/set, RPE 9):

A1. Slow Eccentric Squat (4:0:1)
5x195*5

A2. Squat Stance Sumo Deficit Deads (1:0:X @60%)
5x250*5
*did this in vibrams, big mistake. i was a little tight through my hams so it made my squats suck. deficit was better today, was able to drop my hips better

DB Floor Press (2:0:1, RPE @ 8.5, 90s rest)
4x85*5

Complex 2 (60s rest/set, RPE @ 9)

B1. Slow Eccentric Hamstring Curl (4:0:1)
4x115*5

B2. Swiss Ball Hamstring Curl (2:0:1)
4x15
*back to my usual ham machine (last week was different), upped the load by 15lbs and I def. felt it!

Weighted Situps (2:0:2, 60s Rest, RPE @ 8)
3xBW+35*10
*made sure to really focus on the timing for this

Notes
another awesome workout, with the exception of how bad the first superset went. i should have stuck to the norm and did it in my squat shoes, but i was hoping that the vibrams would feel more solid in the pulls. turns out all they did was make my squats suck because of tightness (from standing all day yesterday) and take a chunk out of my shin on the first warmup pulls. even though i still have a lot of work to do i may actually have a little time to chill tonight (). thats IF i decide to procrastinate rather than attempt to catch up/get ahead... we'll see! tomorrow is another day at the grind, already looking forward to the gym!

Killin' it in there, keep it up man.

thanks bro, never gonna stop!

[wrkoutfrq]

2/1/13

The Strength Guys
PAP Contrast Hypertrophy Phase 1
Week 2, Day 4

Standing DB Military Press (2:0:1, 60s rest, RPE 10)
3x35's*20
3x35's*15
*really focused on the tempo for this, destruction of my delts lol... sad at only 35lbs

Complex 1 (60s rest/set, RPE 9):

A1. Bilateral DB Row (2:0:1)
5x85's*10

A2. DB Raise Complex (front/side, 2:0:1)
5x25's*5 each
*made sure to really focus on the contraction for each rep

Wide Grip Seated Compound Machine Row (Triple Drop to failure... 2:0:1, RPE @ 10, 90s rest)
4x15-25 reps total
*pissed as i was that the seated chest supported row was taken last week, i really liked this machine, so i used it again!

Complex 2 (60s rest/set)

B1. Slow Eccentric Military Press (4:0:1, 5 @ 80%)
4x105*5

B2. Speed Military Press (1:0:X, 10 @ 60%)
4x80*10
*failed on the last rep of B1, but TBH the rest felt like it should, RPE of 9... slowly getting better!

Various Grip Cable Curl (Superpump method, 2:0:1, 15s rest, RPE @ 8)
10x70*3

Standing Calf Raise (10 at .5:0:x, 10 at 3:3:1, RPE @ 9)
4x1p+25*20
*had to sit for a min on the machine before i could walk from the burn!

Notes
not a lot of time to update, but overall i'm happy with today. the DB presses were hard as ever, but I'm getting better at the military presses. i'll be able to update more in depth after tomorrow's workout, which I'm happy to say is SQUATS! I'm off to a faculty seminar, later guyz!

[jpfaherty]

Keep meaning to watch that vlog! No frigen time. Coming back tomorrow to watch. Have a good weekend brah.

[Bnizzle163]

Solid work on that bench. Numbers are a' climbin'!

[wrkoutfrq]

2/2/12

The Strength Guys
PAP Contrast Hypertrophy Phase 1
Week 2, Day 5

Squatz! (2:0:1, 2min rest, Target: 5@80%)
6x250*5

Complex 1:

A1. DB Bench (1:0:1, 30sec rest, 5@85%, RPE 9)
5x85's*5
*RPE of maybe 8 on these... really need those 90s

A2. Smith Machine Bench Throws (1:0:X, 2min rest, 5@35%, RPE 9)
5x50/s*5

Slow Eccentric Cable Flyes (Timed Set... 4:0:1, RPE 8, 60s rest)
4x4pl*75sec
*so much burn!

Complex 2 (60s rest/round)

B1. Slow Concentric Tricep Dips (1:0:4, RPE 9)
4xBW+20*5

B2. Slow Eccentric Close Grip Pushups (4:0:1, RPE 9)
4xBW*5
*getting better!

Med-Ball Russian Twists (60s rest, RPE @ 8)
3xBW+15*20

Cardio
HIIT - Stationary Bike
6 rounds

Notes
another week down! this was a pretty damn good workout, had some small aches in my lower legs during squats but that was because of flexibility issues in my calves, which i'm working on fixing. yes i did cardio... at the onset of working with TSG Matt and I talked about doing a short diet for a number of reasons, one to get me in a good starting place for a LONG offseason, two so we could walk my cals up hopefully higher than before, and three to get a feel for my body's maintenance and how it responds to various aspects of a diet. up until now i've been stuck at maintenance, which happens to be a wide range of cals lol. this past week we finally started to see a drop, and now we are gonna get things moving quickly with the hopes of making the diet as short as possible! i gotta say, after not having done cardio in a little while (esp. HIIT) it sucked pretty bad lol. i'm not a fan of the bike to begin with, so my legs were on FIRE. not worried, though, all in the name of progress! this coming week starts the period of this first mesocycle where intensity is building into an even more intense second mesocycle... I'M PUMPED.............

Keep meaning to watch that vlog! No frigen time. Coming back tomorrow to watch. Have a good weekend brah.

i can DEF. relate to not having any time... this weekend is the first weekend where i haven't been slammed with work, and I'm taking full advantage of it you can be sure!

Solid work on that bench. Numbers are a' climbin'!

thanks man, bench has ALWAYS been a weak lift for me, and i'm hoping to bring it up a lot over the course of the offseason. OSU always hosts a PL meet in the fall and that will be right before i start dieting for Spring 2014 so that will be the perfect time to test it out!

[The Solution]

Looks like you and I got a new mesocycle in the works. Good man!