FrmrHoss's Cleverly Titled Workout Log with the Solution Diet

[aghannor]

Pfffffft, how do you know that I won't be squatting 4 plates by then?

Because it's not that far off, and if you haven't gotten there in 3 years you sure as hell aren't getting there in 3 weeks =]

Got up and knocked out

I originally read this as "got knocked up"

Now on the grind at work, and then have tomorrow off so I can go see my sister graduate.

Does she still think I'm on steroids?


Also, **** all of you and your green beans. Asparagus FTW, and my victory dance will involve stinking up your bathrooms with my asparagus pee.

[FrmrHoss]

Also, **** all of you and your green beans. Asparagus FTW, and my victory dance will involve stinking up your bathrooms with my asparagus pee.

I happen to like the post-asparagus smell of urine. So the joke is on you.

[MoEcho]

I happen to like the post-asparagus smell of urine. So the joke is on you.

^^ LOLOL!! You two are hilarious!!

PS - This is my 2nd visit to this thread. Just sayin.....

[FrmrHoss]

^^ LOLOL!! You two are hilarious!!

PS - This is my 2nd visit to this thread. Just sayin.....

Whoa whoa whoa, I thought there was talk of some e-stalking. 2 visits does not a stalker make. We demand MoPosts!

This will just have to be a placeholder for my legs workout. Tight schedule this morning and nasty weather rolling into town.

[aghannor]

^^ LOLOL!! You two are hilarious!!

You should see us in person.

This will just have to be a placeholder for my legs workout. Tight schedule this morning and nasty weather rolling into town.

Excuuuuuuses. I had to walk through what weather.com said "feels like 7 degrees" this morning to the gym.

[MoEcho]

Whoa whoa whoa, I thought there was talk of some e-stalking. 2 visits does not a stalker make. We demand MoPosts!

This will just have to be a placeholder for my legs workout. Tight schedule this morning and nasty weather rolling into town.

I expect to see 225 (at least) on front squats!! DO IT!

You should see us in person.....

I can only imagine!

[FrmrHoss]

This is some dedication right here. Posting updates from my sisters graduation ceremony. Don't tell her

Had to cut the workout a little short this morning in order to get on the road early enough.

Hack squats: 275 x 8, 8, 8
lying leg curl: 130 x 10, 8, 5
Leg extensions: 180 x 10, 10, 8
Seated leg curls: 155 x 10, 8, 7

20 minutes of cardio on elliptical.

I have a good picture I snapped on the road eating some sludge in my car at a rest stop. Loaded up on Solution for the weekend too, so should be good to go.

225 on some front squats may be demanding miss mo. But if it goes down, I'll be bringing the camera.

[FrmrHoss]

Chest/Back Week 3

Deadlifts 225 x 10, 10, 10, 9

Bent over row 175 x 8, 7, 6, 6 with
Flat bench barbell 225 x 9 ,7, 6, 205 x 4 (what the F? Yeah, me too)

Pullups BW x 10, 7, 5, 5 with
Incline DB press 70s x 8, 7, 6, 6

Seated row wide grip 70(kg) x 10, 8, 6, 6 with
Dips: BW + 45 lbs x 10, 8, 7, 7

Deadlifts 225 x 10, 10, 10, 9, 7

Bent over row 175 x 8, 8, 7, 6, 6 with
Flat bench barbell 225 x 7 ,6, 5, 205 x 6, 6 (what the F? Yeah, me too) [editor's note: keeping that in from last week]

Pullups BW x 8, 7, 6, 5; Lat pulldown 70 kgs x 7
Incline DB press 65s x 8, 7, 7, 6, 6

Seated row wide grip 70(kg) x 8, 6, 7, 7, 6 with
Dips: BW + 45 lbs x 10, 10, 7, 7, 7

Hmmm, when I was in the gym I thought I was nailing this workout. I was so stoked to come up and post up my progess from the last time I did chest/back, but I had forgotten to write it down in my log book so I wasn't sure what I did last time. Now that I see where I was last week, I'm really not as pleased with it. Boo.

My chest... I don't know what to blame for that. Although, my gym has like 4 very distinct barbells all with different thicknesses and marked grips. Unless I get the one that I'm familiar with, I just kind of guess as to hand placement on the bench and then I think it messes with me mentally, or maybe physically who knows. Anyway... this was a hard workout. I actually started cramping during the workout, which is the first time that's happened to me since training CrossFit for a bit.

Weekly weigh-in and measurements to come tomorrow AM!

[MoEcho]

That's some nice benching!! (even though you don't think so)

In for status updates tomorrow!!

[FrmrHoss]

Thanks Mo. Really in a vacuum they are decent numbers, but I figure that my squats/deads are so weak I have to make up for it with a massive bench. I was also flipping through my logbook and saw that at some point last year I put up 235 for 9 or 10 reps, so I'd like to get back to that.

DRUMROLL PLEASE!!!! ONE MONTH UPDATES BELOW!!!!!

Start Week 4
Weight 191.6 189.8
Quads 23/23 23.75/23.75
Calves 15.5/15.5 15.5/15.5
Forearms 12/12 12/12
Arms 14/14 14/14
Arms(flex) 15.25/15 15.25/15.25
Chest 40 40.5
Waist 35 34

BOOYAH! Thanks Beast!

[FrmrHoss]

Oh, also hit up my fasted HIIT this morning while sipping on Xtend. 45 minutes, 567 calories. FEEL THE FAT MELT AWAY!!!!!!!!!!!!!!!!

[aghannor]

Thanks Mo. Really in a vacuum they are decent numbers, but I figure that my squats/deads are so weak I have to make up for it with a massive bench. I was also flipping through my logbook and saw that at some point last year I put up 235 for 9 or 10 reps, so I'd like to get back to that.

DRUMROLL PLEASE!!!! ONE MONTH UPDATES BELOW!!!!!

Start Week 4
Weight 191.6 189.8
Quads 23/23 23.75/23.75
Calves 15.5/15.5 15.5/15.5
Forearms 12/12 12/12
Arms 14/14 14/14
Arms(flex) 15.25/15 15.25/15.25
Chest 40 40.5
Waist 35 34

BOOYAH! Thanks Beast!

Damn, that owns. If I lose an inch off my waist in a month, I'll be ****ing stoked.

[FrmrHoss]

Check it out peeps sludge + berries on the road. Don't worry, I wasn't driving - I was pulled over for a little break and snack. That's dedication baby!

[bballbrett5]

dedication fo sho! awesome work

[aghannor]

There we go. Lots of beans, 6 oz of grilled chicken and 30g of cashews somewhere in there. Nomnomnom.

DAMN.
IT.

Trader Joe's was out of asparagus AND broccoli so I had to jump on the green bean bandwagon

[FrmrHoss]

Cambered barbell curls: 70 lbs x 10, 9, 8, 6 w/
Close grip bench: 135 x 10, 10, 10, 10

DB Curls: 37.5s x 10, 8, 8, 6 w/
Skullcrushers: 75 x 10, 10, 10, 7

Cable curls: 42.5kg x 10, 10, 8, 7
Pressdowns: 72.5 kgs x 10, 8, 5; 65 + 1 x 8

Arms Week 4

Cambered barbell curls: 70 lbs x 10, 10, 8, 7, 6 w/
Close grip bench: 135 x 10, 10, 10, 10, 10

DB Curls: 37.5s x 8, 8, 6, 5; 32.5s x 7 w/
Skullcrushers: 80 x 8,8,7,7,6

Cable curls: 42.5kg x 10, 8, 6; 35 kg x 8, 7
Pressdowns: 65 kg x 10, 10, 9, 8, 6

20 minutes on bike.

Was a pretty decent workout - I can tell I'm a little fatigued right now. Just has been gogogogogoggo and will continue to be that way until New Year's comes and goes. Plus, to get all of my workouts in this week I'm basically going 6 days in a row. Gonna have a brutal legs session tomorrow and then shoulders on Thursday, take Christmas off, then do HIIT before going down to see the girlfriend's family on the weekend.

Oh! And supposedly I'll be playing golf with her dad so that's some LI cardio in there . Although, I haven't touched a club in nearly 3 months now so we'll see how my game is. Sigh.

[FrmrHoss]

dedication fo sho! awesome work

Thanks man, just trying to put up some numbas like you!

DAMN.
IT.

Trader Joe's was out of asparagus AND broccoli so I had to jump on the green bean bandwagon

Jesus, out of both? I like the green bean bandwagon, they are so easy to cook and tasty. Though my favorite is asparagus, just takes a little more prep work to get ready.

[FrmrHoss]

Oh noez - the word is in from Derek and I am too fatzorz. Calories going down this week.

Total macros per day are now: 2010 Calories (210g Protein, 90g Fat, 90g Carbs [Not counting veggies])

6 Meals each containing 35g protein & 15g of fat (With carbs, fruits, and vegetables added as directed)

I'm so on top of my game I'm adjusting mid day

[aghannor]

Oh noez - the word is in from Derek and I am too fatzorz. Calories going down this week.

Total macros per day are now: 2010 Calories (210g Protein, 90g Fat, 90g Carbs [Not counting veggies])

6 Meals each containing 35g protein & 15g of fat (With carbs, fruits, and vegetables added as directed)

I'm so on top of my game I'm adjusting mid day

That extra protein was wasted on your flimsy muscles anyway.

[bballbrett5]

all i can say is eat a lot of brocolli

[FrmrHoss]

all i can say is eat a lot of brocolli

I think I'll be okay on these calories... haven't felt really hungry yet, and when I do I usually do just up the veggies. But I think green beans are the safest - a ton of asparagus has that diuretic + smelly piss effect and brocolli gives me the farts. Which, I don't mind, but people around me do.

About to head home, grab some dinner, and then will report back with what is sure to be a legs workout that Aghannor will laugh at. Fitting that I laughed at his chest workout today.

[aghannor]

chatlogs itt

Chris: i'm about to go squat a billion
grams
maybe a million
me: sure you are.
Chris: that might be right
100kg?
that would be a million i think
lol
me: a million grams is 1000kg.
metric ftw.
Chris: dammit
but a 1000g is a kilogram
oh right
me: lol
Chris: ****
me: MATH IS HARD
Chris: MOVING ZEROES
FTL
me: this is totally getting posted on your bb.com log
Chris: i hate you
the sad thing is, i won't even squat 100kg
because that's what, 220lbs
i think i have 205 on the agenda
lol
me: hahaha
Chris: god that is sad
i AM benching more after deadlifting than i squat fresh right now
how absurd

[FrmrHoss]

I hope you realize the can of words you are opening once we start posting chat logs in publicly available places. No good can come of this.

Okay, time to go squat some peanuts.

[FrmrHoss]

Week 3 Legs

Squats 205 x 6, 6, 6, 6 w/
Lying leg curls 120 x 10, 10, 8.5, 6

DB Lunges 27.5s x 9, 8, 8, 7w/
Stiff legged deadlifts 185 x 10, 6 (grip was too sweaty and failed), 9 (put straps on), 7

Leg extensions 175 x 10, 10, 10, 8 w/
Seated leg curls 155 x 10, 8, 7, 7

20 minutes on bike

Squats 205 x 8, 7, 6, 6, 5 w/
Lying leg curls 120 x 10, 10, 10, 8.5, 6

DB Lunges 27.5s x 10, 8, 7, 6, 7w/
Stiff legged deadlifts 185 x 10, 9, 7, 7, 7

Leg extensions 175 x 9, 6, 160 x 9, 7, 7 w/
Seated leg curls 155 x 10, 9, 7, 6, 6

As Tug would say, I saw the demons during this workout. I almost quit halfway through extensions and curls, but I pressed on. I felt like I almost had a mini-heatstroke too. Started getting all cold and tingly, but it's not like it was hot out. I am just totally f'in spent right now.

In between a set of DB lunges and SLDL, I saw a guy get pinned under a barbell while benching. I saw him bring the weight down, attempt to start the rep and kinda thought to myself, I don't think this is ocming back up. Nope. But I was just so tired I didn't have the energy to get up and run over there to help. Plus, I figured it was only 95 lbs, or maybe 115, so it wasn't anything life threatening (and he got it stuck on his chest, not his throat or anything). It was a little awkward though. Oh well. I think I may take some pictures tomorrow. We'll see. I left my camera in my car so that would mean walking to it to get it and right now my legs feel like cinder blocks.

Also gonna be back in the gym in about 8 hours for shoulders and traps. WOOT WOOT.

[MoEcho]

Squats 205 x 8, 7, 6, 6, 5 w/
Lying leg curls 120 x 10, 10, 10, 8.5, 6

DB Lunges 27.5s x 10, 8, 7, 6, 7w/
Stiff legged deadlifts 185 x 10, 9, 7, 7, 7

Leg extensions 175 x 9, 6, 160 x 9, 7, 7 w/
Seated leg curls 155 x 10, 9, 7, 6, 6

As Tug would say, I saw the demons during this workout. I almost quit halfway through extensions and curls, but I pressed on. I felt like I almost had a mini-heatstroke too. Started getting all cold and tingly, but it's not like it was hot out. I am just totally f'in spent right now.

In between a set of DB lunges and SLDL, I saw a guy get pinned under a barbell while benching. I saw him bring the weight down, attempt to start the rep and kinda thought to myself, I don't think this is ocming back up. Nope. But I was just so tired I didn't have the energy to get up and run over there to help. Plus, I figured it was only 95 lbs, or maybe 115, so it wasn't anything life threatening (and he got it stuck on his chest, not his throat or anything). It was a little awkward though. Oh well. I think I may take some pictures tomorrow. We'll see. I left my camera in my car so that would mean walking to it to get it and right now my legs feel like cinder blocks.

Also gonna be back in the gym in about 8 hours for shoulders and traps. WOOT WOOT.

Nice leg work up in here!! In for pics!!

[FrmrHoss]

Shoulders/Traps Week 3

Standing military press 110 x 8, 8, 6, 6
BB Shrugs 305 x 8, 8, 8, 7

DB Side laterals: 25 lbs x 8, 8, 7, 7
DB Shrugs: 120s x 10, 10, 9, 9

Bent over rear DB raises: 25s x 10, 10, 8, 8
Prone DB Shrugs 80s x 10 x 4

Pretty solid workout, hit up 20 minutes of elliptical afterwards too.

Standing military press 105 x 10, 9, 7, 6, 6
BB Shrugs 305 x 8, 8, 7, 6, 6

DB Side laterals: 25 lbs x 8, 6; 20 lbs x 10, 9, 7
DB Shrugs: 120s x 10, 10, 8, 7, 7

Bent over rear DB raises: 25s x 10, 8, 8, 7, 7
Prone DB Shrugs 85s x 10 x 5

Kind of a meh workout, I think it may be because I"ve been on like 3 days in a row of some serious lifting, no rest days at all (if I don't include my 45 minute HIIT as a "rest" day, I'm on like 5 or 6 days in a row). Also, just finished legs 9 hours before I started this workout so probably not the greatest in terms of recovery but had to get it in. Gym closes early today adn wouldn't be able to go after getting off work so...

I took pics this morning, not very pleased with them but it's not what I look like now, it's more about how I'm GOING to look 2-3 months from now. I'll get around to posting them at some point. Was going to do my HIIT sessino on Saturday, but since I'm playing golf on Sunday I think I'll take Saturday off and use golf as my cardio. My g/f's dad likes to walk the course, so that is a good 7 mile walk to knock out that day.




As a teaser, here's a really BEFORE picture (on the left). I guess this picture is coming up on 6 years old or so, maybe 7. Always a fatboy at heart See how unhappy fatties look? lol.

[jaim91]

As a teaser, here's a really BEFORE picture (on the left). I guess this picture is coming up on 6 years old or so, maybe 7. Always a fatboy at heart See how unhappy fatties look? lol.

Your face was still cute

Oh...I'm J-me, btw

Nice lifts in here

[FrmrHoss]

Your face was still cute

Oh...I'm J-me, btw

Nice lifts in here

You're just trying to (peanut?) butter me up for the holidays. The introduction isn't even necessary, you're a celeb around here Plus we had a talk a while back about PowerButter and how sad it is they don't apparently have it in Canada, or didn't maybe. Sadly, I can't find it here anymore.

Okay, now for the pics. Be forewarned that they are probably gigantic pictures, and I don't know anything about posing or anything so, really they are just as a marker for accoutability so one month from now I can post another set and hopefully, no, make that, I WILL see some progress dammit. I'm working too hard not too and I got the Beast and all of the wonderful people on these forums behind me.

[FrmrHoss]

[jaim91]

Chest = Full
Back = Wide
Abs = Present

What seems to be the problem, officer?

P.S. You don't even wanna know how much Powerbutter I've had since I've been in FLA. That + Peanut butter and Co = practically my entire diet...