Caz's road to 1K Club

[TheCaz]

[TheCaz]

Rested 1/9, back to it 1/10 with Delts and Traps. Probably Low Back and Lats, and Upper back (besides Traps) tomorrow.

[TheCaz]

-Hating on Crossfit rant and update Copied from another website I post on-

I mean, I won't bash them, that bad, but honestly here is the truth. The real crossfiter's are the ones that were around before the 2010 boom. The guys that don't post videos. The ones that do it, and don't go to comp's. Just to be in the best shape of their lives. Those bad asses. But, in terms of at least 75% of them, they are total BSers. The people that get up at like 4am, to workout, ****, I am still up at 4 from my workout the night before. Granted, I workout REALLY late, but still. These people that preach, paleo, wearing vibrams while doing pull ups and saying, it makes a difference. (It only makes a difference when you think they will) And constant badgering about how they are in better shape than EVERYONE else in the world, just because they have gone to Crossfit for a few months. The real people are the guys that don't ever talk about Crossfit, unless you ask them where they workout. The humble ones.

I will admit though, constant bodybuilding isn't good for overall health. I think once I start cutting, I will probably do a TOTALLY different workout, lot less weights, a lot more HIIT, Plyo, and Cardio. The best in shape people are people who are in the 1500 club, can do a 50 inch box jump, 60 pushups in 60 seconds, 60 chin ups in 60 seconds, run a under 5 second 40ydash, and an under 25minute 5k.

If I can do all that at the same time in my lifetime, I will have met my current LONG term goal. I have a few of those checked, but the whole package is incredibly hard to do.

Lastly, on this fun little rant, I would like to say that I have a SERIOUS amount of respect for anyone who can do an Ironman, or run one of those Supermarathons (I think they are 3x marathons, in one sitting).

Going to see the Orthopedic Surgeon tomorrow morning, here is what Imma talk to him about.


I have an appointment with my Orthopedic Surgeon tomorrow. Going to ask him a lot of questions.

Supplementing with hGH, Cissus, and/or AAS? Any others?

Hyberbaric Oxygen Therapy and/or Active Release Therapy

What will my mobility be?

What will the rehab process be?

Tell him about my diet. And that I want to cut from March 1st-Whenever, but I will put it on hold for a while if need be after surgery.

[TheCaz]

I think in terms of my workouts, I am going to start doing more sets of individual exercises, less number of exercises, and more ab work. As, IMO, I need to work on my Ab Strength if I want some really nice definition after the summer cut.

[TheCaz]

[TheCaz]

Todays workout, forgot to say when, but 1/17/12 at 8:45 pm

[TheCaz]

Oh, and the first two SS's weren't non-stop.

[TheCaz]

Workouts are going good. Progress is coming. Just finished my Met-Rx AMPED Review (in sig). Low back seems to be taking a while to heal lately unfortunately. Need to do more stretches I think.

I'm going to deload from 1/26-1/29. Back to it on Monday. My body is needing it, always tired and always fatigued, while eating 500cals (at least) over my maintenance.

My scheduled date for my surgery is 2/21. Goin hard until then!

[TheCaz]

I haven't been updating this log for a while. And I feel bad about it. But I am doing a lot in my life right now (getting ready for surgery 2/21/12, studying to become a PT, starting a Tshirt business, among other things) and it isn't easy to will yourself to keep a log when you have so many other things on your plate.

Anyway, I have been HARD at work in the gym. Lately I started trying Squats at Low-Bar Form, hoping to have it down next time I hit butt/hammies. I hit 225x2 on Bench yesterday. Felt really good to get that weight, but I feel that I can do better and hopefully by the time I have surgery I can crest 245.

I wrote up my diet today in a post on another forum and feel that I need to repost it here...

I was actually talking to someone yesterday that wanted to break down my diet. So I was very happy to oblige. First, of all, I am not one these people that says, usually I start out my day with this, I always have chicken a broccoli at time x, and a protein shake a time y. I said I eat 3500cals/day, 225g of protein, and my carbs and fats don't matter much really to me as long as I have enough energy. I then said I always have a 16oz of OJ with Metamucil in the morning so I know I can stay regular. Then I said, I like to talk about what I in a week, because everyday is changing. I said I eat a dozen or 18 eggs a week, usually for breakfast or cooking. I said I eat 6-8 different cuts of meat/week. Anything from Fish, Pork, Steak, Ground Meat, or poultry. A large part of my diet is 2lbs of greek yogurt everyday. The protein and the enzyme/bacteria help keep my digestive track moving smoothly. I then eat something around 4 Bananas a week, ~15 Tangerines, and 5 Broccoli Crows. I cook with lots of Canola Oil, and Salt and on meat, A1. I eat plenty of cereals, pastas, and rices, but I am trying to get those numbers down and more fruits and veggies and I felt that after looking at my diet for the new year, I needed to throw in more healthy vegetation compared to getting all my carbs from grains. I use to eat lots of PB&J, but I don't as much for whatever reason.

Moral of the story? Nothing I eat is something I HATE to eat. It is all tasty and healthy. My only crack is Goldfish. It is easy to eat healthy IMO. You can critique what you like, but in the end unless your telling me I need more Vegetation in my diet (which I would agree with), I feel that my diet is better than 99.99% of anyone else on the planet.

I took B&A's last week, and I am going to retake them again probably the day before surgery or the day of. And then I will be taking B&A's every 2 weeks after that to keep really good track of how things are going. After 2/21/12 I will not be using this thread anymore. I will pick it up again after I get back to lifting hard and get back to bulking next winter.

[peteyboy1015]

Great post regarding the diet. No food selection, by itself, is "healthy" or "unhealthy." One has to consider the overall diet. That's what everyone's forgetting these days. Uptight people who are so concerned about "clean" eating avoid pizza, for example, because they think it's unhealthy. Sooner or later, they end up binging.

I'll keep saying this, but a "healthy" diet is one that is rich in micronutrients, but also is concerned about moderation.

[TheCaz]

Great post regarding the diet. No food selection, by itself, is "healthy" or "unhealthy." One has to consider the overall diet. That's what everyone's forgetting these days. Uptight people who are so concerned about "clean" eating avoid pizza, for example, because they think it's unhealthy. Sooner or later, they end up binging.

I'll keep saying this, but a "healthy" diet is one that is rich in micronutrients, but also is concerned about moderation.

Agreed completely. As long as I like what I am eating, and I know that I am getting my macros/micros by watching it on Nutritiondata, then I am good. I think I can get some more veggies in my diet, I just need to use dat dar Canolaoil n steam er up! Seriously though, I don't mind if steaming takes some of the nourishment out of it, as long as I am getting it in my diet without dousing it in Soy Sauce, I'm good.

[TheCaz]

Started hitting Animal Rage today, with a Sponsored Log. I will link when it is up.



I didn't get Lats very well a couple days ago, and everything else still is effected by DOMS pretty much. Legs tomorrow (2/7/12). Going for a Squat Max, kind of.

[TheCaz]

Since I don't want to start a new thread, and my goal is pretty much the same, I guess I will start posting on this thread again. Wish I could edit my first post though.

Over the past ~5 months, I have been recovering from a SLAP surgery...I am back to almost 100% and back to hitting the gym hard. Here is my log for my SLAP tear surgery. Big thread, lots of good stuff.

Now that I am back to lifting hard, I have a new routine. It is pretty much PHAT. Powerlifting for 2-3 weeks, then Hypertrophy (with HIIT) for 2 weeks, then back to Power...or a week deload. I am Extremely Clean Bulking while in the powerlifting times, and cutting ~7000cal deficit/week on the Hypertrophy/HIIT weeks. The idea is to recomp slightly.

The next 2 weeks I am powerlifting. Yesterday was Chest/Tri's.

Highlights of Workout (HoW): Hit BB Bench for 205x1 and 185x3x3, ~45 pushups in 30 seconds (to test my strength).

Wasn't too happy with that bench, but hopefully next week I can push two plates.

[TheCaz]

Hit Upper Back and Bi's (and forearms and abs, POWERLIFTING) today. HoW's were probably a 340lb Platted Lat PD for 5 reps 2 sets at chin level. Starting to love Lat/Bi day. Love T-Bar Rows too.

Hit BB Curl for 110x3x2 also. PR is 135x1, swinging a little.

[TheCaz]

I hit 465 on Shrug today. I think 5 plates isn't to far out of my grasp either, just need to work on my grip.

Rest day tomorrow (shoulder is hurting :/) and then DL day on Saturday, but I won't go in for any more than DL, then leave...so pretty much a rest day. Need to heal my shoulder a little from all this hardcore Power.

[TheCaz]

Well, plans change I suppose.

I ended up lifting lightly on Friday, did Deadlift, was able to hit 305x3. But failed on 365, and 345 twice. Was able to get 365 on a 1/2 (top) rep lift though.

Took today (6/30/12) off, and probably going in for Bench tomorrow depending on how my shoulder feels.

I am also going to implement a smaller routine this week, less reps total on each day, focus on moving as much weight as possible, but also focus with probably only 2 lifts per day, 3 sets each, and 3-5 rep range. All power movements, all hardcore, but much less total reps as I feel that it betters my goals and my shoulder rehab.

[TheCaz]

Hit 185x5x3 today. Almost a PR. Better than last week, 185x3x3. Still failed at 225, but then again I had some model chick spotting me, and I was kinda preoccupied.

BB Bench: 135x8, 225x1(fail), 205x1, 185x5x3
Decline BB Bench: 185x5x3
Tricep Cable Pulldown>Superset Tricep Reverse Pulldown: 170x5x3/155x5x3

That was it. Lots of time between sets.

Tomorrow for Squats I will implement that same strategy. Probably warm up with 185x5 Parallel, then go for a 275 1RM Parallel, or whatever, then a series of maybe 225x5x3 Parallel, then Leg Press like 450x5x3...then some hard calf raises...and call it a day. Simple, and hardcore.

[TheCaz]

The best Pre-Workout Supplement? Sleep.

[TheCaz]

Squats today HoW: 225x2x2, fail rep at 265x1

Leg Press+15 calf raises at end of set:

450x5
500x1.5
410x4x3

320x5x3 Standing Calf Raise Machine

[TheCaz]

Hit Lats and Bis today. Nothing interesting on the Lats side...but hit 60s for 3 and 50s (with much better form) for 5 on DB Curl. Then hit 105x4x2 on BB Curl.

Only a deadlift day tomorrow, then Hypertrophy/HIIT for 2-3 weeks. Maybe more...idk I want to cut/recomp hard right now...don't really want to bulk/powerlift. Recomp here we come!

BTW, I was chosen for SSE's Omnibolic Promo. PUMPED!!!!

[TheCaz]

Here's a couple vids of Deadlift day today.





Obviously hit Deadlift today, and Shrugs also. Nothing amazing to report. No PRs, just hitting it hard. Hot as nails in the non AC'd gym today.

I am probably going to hit Bench day tomorrow (Power), then start HIIT for a week and deload on the muscle building side. Give my body a break. Then HIIT/Hyper for 2-3 weeks.

I start my OMNIBOLIC log probably Monday (Natrual Growth Hormone log). Also, I will be starting a Magnum nutrition log as well around the same time ('Shred' log).

Hoping to be able to hit Bench hard tomorrow, try for at least 225, might take the day off and then hit bench so my shoulder can take a break.

[TheCaz]

Hit Bench day today. Glad to be done powerlifting and somewhat bulking for a while. Shoulder is hurting for sure. Definitely going to take this next week off a little, only HIIT maybe some occluded training then the week after, I will start Hypertrophy, but just to maintain, not to build. My supplements packages should be here Monday or Tuesday. (Cissus (bought through BB.com from USPLabs), Magnum nutrition shred log supplement, and Omnibolic by SSE)

I wasn't able to hit 225 again, which was odd, but I think it just might be the raw strength of my shoulder. It just isn't there yet. My chest is stronger for sure...just not my Bicep tendon attaching to my labrum.

I was however able to hit a PR on Decline Bench.

BB Bench: 185x(5,5,4...no spot)x3
Decline BB Bench: 185x(5,6,6)x3 (PR)

Also did a killer HIIT workout on the elliptical...it was 90F in my gym, so I was sweating like crazy. 2 hours after my workout, my HR was still in the 120-150BPM range cuz it was so hot outside (went to the pool).

Day off completely tomorrow. Maybe even Sunday. Need a break for sure before starting all these supps.

Took measurements today prepping for the logs I am going to do for a little more detail.

Shoulders 48.5"
Chest 41"
Waist 32"
Hips 40" (got that donk!)
Arms 14"
Forearms 12"
Thighs 24"
Calves 15"
Neck 16"

[TheCaz]

Took the day off completely 7/7.

Did some HIIT and Running 7/8, nothing to hard, just enough to get a burn going.

Probably going to start hypertrophy today with some Lats/Bis/Abs. Going to try to see what my maxes are on # of consecutive Chin Ups, then Pullups, and maybe a Muscle up or two (Attempt).

I am already cutting calories, really stinks man. I wub bulking

[JustBulk]

Swinging by just to wish you good luck. :P

[TheCaz]

Swinging by just to wish you good luck. :P

Thanks for the free bump and stoppin in.

Hit Lats and Bis hard today. Probably the hardest I have hit them since February (pre-op)

It was Hypertrophy, so lots of weight, lots of reps, lots of sets. Pump was immense. Did like 4 different pyramids. Bi's were pumped though after only a few sets of chins.

I guess my HoWs might be:
DB Curls 40s X 9 X 2...couple years ago I could barely do 30s, not even pumped. :feelsgoodman:
125x12x3 T Bar Rows
75x12x3 BB Curl
160x9x3 Wide Grip Lat Pulldown (Hold at bottom for 1 count)

My Omnibolic and SuperCissus came today! I think my Magnum Nutraceuticals should be here tomorrow or so.

Think were gonna see some immense gains!

Probably going to take tomorrow off, I think I will be pretty wickedly sore. Need the calories to repair my body as well as drop fat.

[TheCaz]

Simple but tiring workout today.

HIIT + A little Ab work...when I say little ab work I mean like doing a 'Bartendaz' ab routine. Lots of hanging stuff.

10 cycles (10 minutes of HIIT). Got a killer sweat going and HR was jacked.

Going for Bench hypertrophy day probably tomorrow. HELL YEAH! GET SOME. GOING FOR 30 REPS at 135!

[sam1973]

Simple but tiring workout today.

HIIT + A little Ab work...when I say little ab work I mean like doing a 'Bartendaz' ab routine. Lots of hanging stuff.

10 cycles (10 minutes of HIIT). Got a killer sweat going and HR was jacked.

Going for Bench hypertrophy day probably tomorrow. HELL YEAH! GET SOME. GOING FOR 30 REPS at 135!

Good luck. Read your thread today. It's good that you dint let your injury deter you.

[TheCaz]

Good luck. Read your thread today. It's good that you dint let your injury deter you.

Thanks for going through it man. Only 60 some odd posts, but they're almost all mine.

Hope to really keep this log going. Get into the 500 post count on the thread.

Sub'd your log btw. And rep'd.

[TheCaz]

BOOOM! Hit BB Bench for 135x27! Tie for PR! Last month 6/9/12, I could only do 20! Might just be my shoulder getting stronger, but I think it is CRAZY!

[TheCaz]

So, I hit Chest/Tri's Hyper today. Felt good to get a ripped pump on my chest. Definitely happy with my results so far this past cycle of Power/Hyper.

Going for legs tomorrow, gonna shred em up!