FrmrHoss's Cleverly Titled Workout Log with the Solution Diet

[FrmrHoss]

Uh oh, sounds like i won't be able to move many heavy stones than.



Last set of warm ups @ 260 x 1.



275 x 5.

Bumping to new page!

Those were DEEP and form looked good.

I will say that I am VERY disappointed that you didn't leave the camera rolling so I could see the guy beside you quarter squat 135 for 5 reps though

Alright! First time I'm getting the thumbs up from the master on form! And yeah, I saw the quarter squatting with just the bar and got a good laugh out of that when I saw it.

VERY Nice!!! On 2 I was like ... and he's got 3 more?! Beast mode!

Maybe I should have gone for 4 more!

What kinda shoes are those that you use for squatting??

Risto Sports oly shoes baby pretty sweet eh?

http://www.ristosports.com/index.php...roducts_id=100 They don't make that style anymore that I have, unfortunately. The new ones look real weird.

AND WHO IS THIS GUY?!?!!?!?!

[NC_Tarheel]

Alright! First time I'm getting the thumbs up from the master on form!

Surely you jest

I can give jump shot lessons and how to defend the post.....squatting....not so much.

[FrmrHoss]

Surely you jest

I can give jump shot lessons and how to defend the post.....squatting....not so much.

I will take those too if you're offering - I get lots of rebounds, but can't ever put up points in our intra-law firm league!

[NC_Tarheel]

I will take those too if you're offering - I get lots of rebounds, but can't ever put up points in our intra-law firm league!

Here is my rule....



You miss 100% of the shots you don't take.



Now go gun with no remorse!!!

[Carlito99]

Nice, I got some adiStars coming for Christmas . Looking forward to that!

[KasaraBrianne]

Awesome vids Hoss! Aren't those technically ATG's? If not....I'm doin it wrong haha.

[FrmrHoss]

Nice, I got some adiStars coming for Christmas . Looking forward to that!

Nice! Those are some hot shoes. Have you seen the new models, are they out yet? I saw them leaked on a blog post from a shoe convention or something. I will probably switch over when those come out

Awesome vids Hoss! Aren't those technically ATG's? If not....I'm doin it wrong haha.

I don't think so, I think I'm just a touch below parallel. I think I could maybe shave an inch or two off of the depth and still get the okay, but I don't think that's ATG.

[Carlito99]

Nice! Those are some hot shoes. Have you seen the new models, are they out yet? I saw them leaked on a blog post from a shoe convention or something. I will probably switch over when those come out
r

Don't think they're out yet, coming out soon... probably Feb or March? I saw a pic as well, they were red... not sure if they come in any other colours or not, but I don't want red for me lol. I like the look of the current model, plus since the new ones are coming out, the old ones were brought down in price a bit. Got them for 159 + 13 shipping rather than the usual 200

[thom2355]

The squats look prety good. I would say that your knees are traveling too far forward though. If you are squatting for leg developement, this is not that bad (more quads and less PC though), but if you are squatting for strength, you are not in your strongest position IMO. It seems like you have an oly squat movement with a low bar hold. I cannot really tell in this angle, but it doesn't appear you are pushing your knees out. This will help keep your knees from going forward.

The form could be fine or use some adjustment depending on your goals.

[FrmrHoss]

The squats look prety good. I would say that your knees are traveling too far forward though. If you are squatting for leg developement, this is not that bad (more quads and less PC though), but if you are squatting for strength, you are not in your strongest position IMO. It seems like you have an oly squat movement with a low bar hold. I cannot really tell in this angle, but it doesn't appear you are pushing your knees out. This will help keep your knees from going forward.

The form could be fine or use some adjustment depending on your goals.

I do notice the forward knee travel too, and I've always just accepted it as part of my body structure.... damn near impossible to "not" get that for me. But, I'm open to suggestions I do always focus on getting my knees out but it's possible I'm not exaggerating it enough. I'll get a video from the back next time.

[FrmrHoss]

December 23, 2011


WEIGHT:

180.2

WAIST:

32"

NUTRITION:

55f/435c/215p

TRAINING

Juggernaut - 3s Phase - Week 3/Realization
Press 80 x 5, 95 x 3, 110 x 2, 120 x 1, 125 x 1, 130 x 1, 140 x 5
Wide grip pullups ss w/ BW x 10, 10, 7
Rear delt flyes 25s x 8, 8, 7
DB Lateral Raises 25s x 8, 8, 8
Rope pushdowns 50kg x 9, 8, 8
Barbell shrugs 295 x 8, 8, 8

SUPPLEMENTS:

NOW Vitamin D3
Gaspari MyoFusion/Scivation Whey
Calcium + Multivitamin
Scivation Xtend
Scivation Essential FA
Scviation Novem
Primaforce Creaform

COMMENTS:

Went and got some ART treatment on my upper back and hamstrings today and it was pretty amazing. Gonna be tossing this into the rotation for sure. Fairly happy with 140 x 5, definitely ties a PR of mine when I was 195 so fairly happy with that I'm also super-testing out the "nutritient partitioning" theories today - think I've eating 55/360/130 in my 2 meals surrounding my workout . Gonna have to go chicken/veggies/fruits from here on out to get close to my targets.

[FrmrHoss]

December 24, 2011


WEIGHT:

180.2

WAIST:

32"

NUTRITION:

55f/435c/215p

TRAINING

Juggernaut - 3s Phase - Week 3/Realization
Deadlift 210 x 5, 250 x 3, 295 x 2, 315 x 1, 335 x 1, 355 x 1, 375 x 6 (PR!)
DE Squats with pause at bottom 135 x 3, 3, 3, 3, 3, 3
Good mornings 175 x 10, 10, 10

Ab/calves stuff; 400kcal cardio

SUPPLEMENTS:

NOW Vitamin D3
Gaspari MyoFusion/Scivation Whey
Calcium + Multivitamin
Scivation Xtend
Scivation Essential FA
Scviation Novem
Primaforce Creaform

COMMENTS:

Deload week up next and then on to Sheiko pretty happy with deadlifts today. Probably should have attempted a 7th but didn't have that "want it more" this morning I guess, though the 6th was a bit of a grind as is. Hope eeryone has a great Christmas!

[MoEcho]

Merry Xmas Hoss!!!!

[KasaraBrianne]

Awesome deadlifts and I hope you had a very Merry Christmas, Hoss! CAN'T WAIT FOR SHEIKO.

[NC_Tarheel]

Nice PR on deads man!! That's good weight for the GM's as well...I need to step my game up apparently....

[thom2355]

Nice pullin!

[FrmrHoss]

Merry Xmas Hoss!!!!

Thanks Mo!

Awesome deadlifts and I hope you had a very Merry Christmas, Hoss! CAN'T WAIT FOR SHEIKO.

I did. Good treats and eats all the way around. I'm ready for Sheiko too.

Nice PR on deads man!! That's good weight for the GM's as well...I need to step my game up apparently....

I'm getting there Good mornings keep feeling relatively easy to me, but I use a low bar position for those as well (I guess I could go more high bar but the bar feels less stable to me in that position).

Nice pullin!

Thank you sir!

I'm still alive and kicking. Weight was up to 184-185 after some Christmas gorging, so trimmed 60g carbs off of my macros through today (oh no, how will I not starve on 55/375/200!!!!) and now I'm sitting back in the 180-181 range. Have been deloading this week so definitely nothing worth reporting here

[JennLifts]

I seriously want to see an example of what you eat in a day, because at your normal numbers... that's SO much food!

[FrmrHoss]

I seriously want to see an example of what you eat in a day, because at your normal numbers... that's SO much food!

Here's what I ate yesterday, and this is with me having to trim 60g of carbs from where I've been eating

Preworkout:
1.5 servings of raisin bran clusters cereal
1/2c skim milk
5g BCAA

Intra/Postworkout
10g BCAA
1.5 honey wheat bagels
1 sc whey w/ 1.5tbsp peanut butter
apple

Lunch:
Jason's Deli Turkey Reuben sandwich
side of steamed veggies

Afternoon snack:
3/4c oats
6 oz chobani pomegranate yogurt
1.5 servings sugar free/fat free cheesecake pudding mix
1 sc whey
1/4c milk

Dinner:
4 oz chicken
big roasted veggie mix (zucchini, squash, broccoli florets, brussel sprouts, and bell peppers, drizzld with olive oil)
1.5 servings of edy's slow churned ice cream

Total macros came out to: 59f/367c/213p

[deltpecx]

WAIST:

32"


Juggernaut - 3s Phase - Week 3/Realization
Deadlift 210 x 5, 250 x 3, 295 x 2, 315 x 1, 335 x 1, 355 x 1, 375 x 6 (PR!)

Is that a new waist narrowness?

Nice DL PR!

I hope you have a great New Year!

[bballbrett5]

pfft no pop tarts and cookies. what a BRO

[Leprechauns1021]

Squat vids looked great, especially for heavy weight. No homo but I was mirin your hamstrings when they popped out at the bottom of the squats.

[FrmrHoss]

Today's workout:

One proposal and engagement x 1 rep. PR!

Going out to celebrate now!

[advancedfit]

yeeeeeeeeeeeeeeeeeeeep(storage wars! woo)

[sammykapp]

Congrats on the Proposal and Engagement PR!!!!!!!

House (Check)
Proposal and Engagement (Check)

This thread is just becoming too adult for me.

[KasaraBrianne]

Today's workout:

One proposal and engagement x 1 rep. PR!

Going out to celebrate now!

OMG! I just said "AH! OH MY GOD! out loud. I am so excited for you!

[FrmrHoss]

Is that a new waist narrowness?

Nice DL PR!

I hope you have a great New Year!

Nah definitely not... my waist is only going up in size now . Was down to 30.75 or so at the end of my cut.

pfft no pop tarts and cookies. what a BRO

Is that why I'm so weak? Damn, more poptarts needed!

Squat vids looked great, especially for heavy weight. No homo but I was mirin your hamstrings when they popped out at the bottom of the squats.

Haha, thanks man! Appreciate you stopping in.

Congrats on the Proposal and Engagement PR!!!!!!!

House (Check)
Proposal and Engagement (Check)

This thread is just becoming too adult for me.

Life is becoming too adult for me sometimes!

OMG! I just said "AH! OH MY GOD! out loud. I am so excited for you!

Well thanks KB! I'm excited too... it's funny because we've been together for 6 years and own a house together, so it's not like too much is changing afterwards, but I was still really nervous/anxious and then excited last night.

For all the girls out there:

[bballbrett5]

OMG that ring is soooooo precious!!!! I'm like sooooo excited for you!!!!!




no but seriously good going bro. can't wait to crash your wedding high on *******

[deltpecx]

Today's workout:

One proposal and engagement x 1 rep. PR!

Going out to celebrate now!

Things just got really real in here!!

Congratulations to you two!!

[whatnow5]

Congrats on the Proposal and Engagement PR!!!!!!!

House (Check)
Proposal and Engagement (Check)

This thread is just becoming too adult for me.

I know right?? LOL

Congrats man!! Awesome!