Going heavy to get light: My journey to self redemption

[mmater]

link to my log for Flexible, a joint supplement from Fahrenheit Nutrition.

http://forum.bodybuilding.com/showth...hp?t=149337453


It's only for 10 days.

[mmater]

Today's workout #1: Unloading at least 1,000 pounds of foodstuff from truck.


Workout #2: 10 100 yard sprints.


Done!

[-=FLEX=-]

So...............

What goes on in dis here thraed???

[thehobbes]

^^^ITT Mmater OHPs small vehicles and large furniture.


Checking out your supp log OP!

[mmater]

So...............

What goes on in dis here thraed???

You. Finally!

And what hobbes said.


Stay tuned. tomorrow is deadlift day.

[-=FLEX=-]

Stay tuned. tomorrow is deadlift day.

In for Saturday Deadlifts.

[mmater]

This is what I call "Protein 3 ways"



some grilled boneless/skinless chicken thigh, 90/10 lean ground beef patty with low-fat cheese, and shrimp cooked with corn starch for a crunch and tossed in lite mayo and siracha sauce. Oh, and asparagus. Yummy.

[mmater]

Monster Chest day. I was going to do deadlift, but my legs are fried from the sprints yesterday. No worries, this workout was AWESOME!!!!!





I did 4 rounds

weights/reps were

155/5 for top half press
125/5 regular bench press
95/7/6/5 speed press
14lb/10 med ball throw
10 plyo pushups off bench

I worked out with Chris, and we did a board press instead of in the rack, but it was the same concept. This workout was brutal. And I loved it.

I finished with true tabata protocol on an airdyne bike. Holy hell, I was toast! I AM toast!!!!

[mmater]

Yesterday: much needed rest day.

Today: Back

10 minutes warmup AMT machine

"warmup" superset of assisted pull-ups/assisted dips
set at 90lbs assistance
4 sets of 8, varied grip

I tried to mimmick the star complex for back. The one he has for back is deadlift driven, and I am still too nervous to try any heavy deadlifts. Also, I wasn't able to do the exercises in a circuit because all the wanna be baby-daddies decided to curl today and took up all the space.

T-bar rows- narrow grip (weight listed is total plate weight)
70x10
90x10
110x9
130x8
90x10

Single-Arm DB rows
50x8
60x6
70x6

Facepulls - I'm gunning for ya FLEX!!!! the stack is 160
90x12
110x12
130x10

Back Extensions
4x8/8xBW (8 full ROM, 8 short ROM)

DB Reverse flyes (bent over, head on bench- takes just enough pressure off lower back)
10sx12
15sx10
15sx10
15sx10

Cardio:

4 minutes rower
4 minutes stairmaster
3 minutes rower
3 minutes stairmaster

no rest in between

10 minutes recumbent bike cool down

[-=FLEX=-]

Facepulls - I'm gunning for ya FLEX!!!!

Bring it.





Nice work today, especially the rows.

[llahhsoj]

Today: Back

10 minutes warmup AMT machine

"warmup" superset of assisted pull-ups/assisted dips
set at 90lbs assistance
4 sets of 8, varied grip

I tried to mimmick the star complex for back. The one he has for back is deadlift driven, and I am still too nervous to try any heavy deadlifts. Also, I wasn't able to do the exercises in a circuit because all the wanna be baby-daddies decided to curl today and took up all the space.

T-bar rows- narrow grip (weight listed is total plate weight)
70x10
90x10
110x9
130x8
90x10

Single-Arm DB rows
50x8
60x6
70x6

Facepulls - I'm gunning for ya FLEX!!!! the stack is 160
90x12
110x12
130x10

Back Extensions
4x8/8xBW (8 full ROM, 8 short ROM)

DB Reverse flyes (bent over, head on bench- takes just enough pressure off lower back)
10sx12
15sx10
15sx10
15sx10

Cardio:

4 minutes rower
4 minutes stairmaster
3 minutes rower
3 minutes stairmaster

no rest in between

10 minutes recumbent bike cool down

Nice session, especially the face pulls. I'm going to check out those start complex videos. It always cracks me up how the bald guy always says "da bar".

[mmater]

Nice session, especially the face pulls. I'm going to check out those start complex videos. It always cracks me up how the bald guy always says "da bar".

Yeah, overall I think he is kind of a tool, but I really like the progression of these complexes, so I will probably keep doing them. I usually watch his videos on mute anyways. lol.

[llahhsoj]

Yeah, overall I think he is kind of a tool, but I really like the progression of these complexes, so I will probably keep doing them. I usually watch his videos on mute anyways. lol.

He seems like a smart dude as far as training goes? I bench how he explains it in one of those short videos. I prefer that method over a PL style.

[BTM1ND3D]

Hey mmater back.. and subb'd
always motivated by your workouts.

[thehobbes]

Nice rowing as usual and strong facepulls are strong! I love that "da bar" guy, could listen to that guy read me the phone book lulz.

[mmater]

Hey mmater back.. and subb'd
always motivated by your workouts.

Welcome aboard, thanks for subbing!

Nice rowing as usual and strong facepulls are strong! I love that "da bar" guy, could listen to that guy read me the phone book lulz.

He does have some good videos. There was one I watched a long time ago about neuro training. I will have to see if I can find it again. I think he is a tool just by his looks though. I mean he is in great shape, but it comes across as a bit of the walking around with imaginary lat syndrome, although he does have lats. I dunno, maybe it's just me. Whatev.

[mmater]

Today, I decided to give the squat star complext routine a try. As you will see shortly, it was a doozy.

4 rounds of

5 top-half squats on smith machine (safeties in place)
90 (plate weight), 140, 190, 190

5 front squat
95/95/105/105

5 hang power clean - felt really strong on these which is unusual for me
95/95/105/105

10 squat jumps with 25lb plate

10 squat jumps (idea is you spend as little time on ground as possible)

This is a video of my last round. I was winded to say the least. And..........




.......Do I even jump? I swear it felt like I was getting a bit higher than that, but after watching the video, it doesn't even look like I get off the ground. #fail.


Overall, it was an awesome workout, and I will definitely be doing it again. So far, I have done 3 of the 4 star complexes and I have loved every single one of them. The only one I haven't done is the deadlift. Maybe on Thursday or Friday.

[thehobbes]

Impressed by the way you mater-handle that 105lb bb srs. You're looking leaner every time I see a vid.

[mmater]

Impressed by the way you mater-handle that 105lb bb srs. You're looking leaner every time I see a vid.

Thanks, I appreciate it. I have looked at some of my videos and I would have to agree. It's kind of funny. I am wearing the same shirt in the above video back when I DB benched the 65s in January. This time, the shirt is actually too big, I really need to get rid of it or at least out of the workout pile and into the sleep shirt pile. lol.


You mad I squat with a pad?

[-=FLEX=-]

Today, I decided to give the squat star complext routine a try.

Looks like nasty work.

What freak came up with that programme?

[thehobbes]

You mad I squat with a pad?

I'm slightly rustled...

[llahhsoj]

4 rounds of



.

Oh, Nice! I think I might try that sometime. My gym only has 1 squat rack, so I would have to do Top-Half on Smith. What is the purpose of Hang power clean? Leg drive maybe?

[mmater]

Oh, Nice! I think I might try that sometime. My gym only has 1 squat rack, so I would have to do Top-Half on Smith. What is the purpose of Hang power clean? Leg drive maybe?

I'm not too sure of the science behind the hang power clean, but you do have to generate some leg drive, especially with heavier weights. Overall, it is a great total body move, similar to doing a snatch or deadlift.

[bosgirlin09]

You are looking leaner, Girl

This Amazon squats w/ a pad, too...and I still think I'm a badazz

[Boomer29]

wow that looks tough!!

I'm not a squat padder either but whatever works for you.

I'm on the youlookahelluvaalotleaner train as well!!

Great job!!

[llahhsoj]

Looks like nasty work.

What freak came up with that programme?

If you did that 2 or 3 times a week, I'm sure you would be on 6 plates in no time. I can see how that or one for another muscle group could break someone out of a plateau.

[mmater]

If you did that 2 or 3 times a week, I'm sure you would be on 6 plates in no time. I can see how that or one for another muscle group could break someone out of a plateau.

My hope is to use this routine for each muscle group at least once a week coupled with 2-3 other days of training. What I love best about this style is that it feels like I am getting a cardio benefit out of it, and it fatigues my muscles without "going to failure" if that makes sense. By the end of each round, my muscles are saying "no more. no more." BUT I am able to recover quickly and knock out the next round. It's pretty great, IMO.

Thanks Bos for the compliment. I feel leaner in the upper half and the lower half, just not the middle half. lol.

[mmater]

Today, I decided to take it easy in the gym. My motivation is high, but I couldn't pick a particular muscle group that didn't feel tired today, so I decided to work on triceps and biceps, since those don't get worked directly very often. I did cardio first

10 minutes walk on treadmill
10 minutes fast walk on incline on treadmill
10 minutes run (6.0) at 2.0 incline on treadmill

I don't remember the reps and sets of the exercises, I just haphazardly did various exercises

tricep cable pressdowns
high cable bicep curls

25lb plate curls
ss
25lb plate overhead tricep extension (this was a good pairing)

elbow supports one-arm DB curls
bench dips

tricep pushups off bench


It was an ok workout.

[mmater]

Today is an unplanned rest day. Although I did just move our supplies for the deli. I am just tired. Want some time to recover a bit more. Tomorrow I am going to go after deadlifts (as long as my back feels good which it does right now).

Help me do the math folks. These are the amount of boxes and their approximate weights that I picked up, moved, lifted, threw, whatever you want to call it.

38 boxes of chicken x40 pounds each
6 boxes of tortillas x20
4 mac and cheese x20
4 mashed potatoes x20
4 brisket boxes x30

about 50 other assorted boxes ranging from 5-30 pounds each. So what is that. Over 2000lbs moved. Yeah, I think I will just rest today.

[-=FLEX=-]

Yeah, I think I will just rest today.

S L A C K E R


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