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  1. #2221
    Registered User koyongi's Avatar
    Join Date: Jan 2007
    Location: Missouri, United States
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    Speedy bench, double minis:
    some@bar
    3@95 (x9, varying grips)
    3@135 (x2)

    Swiss bar CGBP:
    8@85
    8@125
    6@125

    DB rows:
    10@50s (x3)

    Arnold press:
    10@30s (x3)

    Wide grip pull ups:
    3x6

    Panora press, mini band:
    3x12

    Wrist roller, 5#:
    3 over, 3 under

    Tire flip:
    10 (then it started raining)
    314/231/352/881@123
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  2. #2222
    Registered User koyongi's Avatar
    Join Date: Jan 2007
    Location: Missouri, United States
    Stats: 5'1", 128 lbs
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    XTREME FIT!

    CGBP:
    5@45, 95, 115, 135, 155

    Sumo DL, 40# chain:
    5@135
    3@185
    2@225
    1@275
    1@295
    1@305

    Narrow low box squat, buffalo bar:
    8@55
    8@105
    8@155 (x3)

    GM, wide stance, buffalo bar:
    8@105
    8@155 (x3)

    GHR:
    10@10 (x3)

    GHR abs:
    10@10 (x3)

    Chin ups:
    3x7

    Tire flip:
    2x5

    Box jumps, 30":
    2x10
    314/231/352/881@123
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  3. #2223
    **** Your Excuses xRequiem's Avatar
    Join Date: Nov 2010
    Stats: 5'6", 188 lbs
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    Did you happen to log your sessions proir to WSBB. Id like to see your earlier progres
    My training log
    http://forum.bodybuilding.com/showthread.php?t=147351893

    best gym lifts / 2014 goals
    Squats 585 / 585
    Bench 300 / 335
    Deadlift 545 / 600

    front squat 325x6 / 405x3
    incline 185 5x5 / 225 5x5
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  4. #2224
    Junior Juggernaut Juggernaut0's Avatar
    Join Date: Apr 2011
    Age: 28
    Stats: 5'8", 200 lbs
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    Jelly of those box jumps. With all the weight I've put on, I might not be able to do even 5... lol...
    My log: http://forum.bodybuilding.com/showthread.php?t=136366931

    LIME's youtube channel. Very informative for novice/intermediate lifters. Please check it out --> http://www.youtube.com/user/Andrew405squat?feature=mhee
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  5. #2225
    Registered User koyongi's Avatar
    Join Date: Jan 2007
    Location: Missouri, United States
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    Originally Posted by xRequiem View Post
    Did you happen to log your sessions proir to WSBB. Id like to see your earlier progres
    Not really...I used to try logging in a notebook, but I just ended up with a bunch of notebooks with the first 10 pages filled in.
    My best progress guess is this:
    [img]*****://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc7/428159_10100699777297640_15925951_54386693_3538558 28_n.jpg[/img]

    Green is 123s, blue is 114s, purple is 132s.
    I got really bored one day.

    Originally Posted by Juggernaut0 View Post
    Jelly of those box jumps. With all the weight I've put on, I might not be able to do even 5... lol...
    You gotta keep doing them anyway! They make me less slow, and they're fun and easy to do and recover from...


    Today:

    Yoga at work.

    At home:
    Run around the neighborhood (.4 miles)
    Tire flip x5
    Run around the neighborhood (.4 miles)
    Tire flip x5
    Run around the neighborhood (.4 miles)
    Tire flip x5
    Run around the neighborhood (.4 miles)
    Tire flip x5
    Run around the neighborhood (.4 miles)
    Tire flip x5
    Run around the neighborhood (.4 miles)
    314/231/352/881@123
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  6. #2226
    **** Your Excuses xRequiem's Avatar
    Join Date: Nov 2010
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    Did you run SS? If you did when did you start stalling?
    My training log
    http://forum.bodybuilding.com/showthread.php?t=147351893

    best gym lifts / 2014 goals
    Squats 585 / 585
    Bench 300 / 335
    Deadlift 545 / 600

    front squat 325x6 / 405x3
    incline 185 5x5 / 225 5x5
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  7. #2227
    Registered User koyongi's Avatar
    Join Date: Jan 2007
    Location: Missouri, United States
    Stats: 5'1", 128 lbs
    Posts: 6,218
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    Originally Posted by xRequiem View Post
    Did you run SS? If you did when did you start stalling?
    I'd already been lifting for over a decade when SS came out.

    Everything I did up until I started at Wild Iron (2009) was pretty much making it up as I went along. I'd wave from low weight, high rep to pyramiding up to a max over the course of 6-10 weeks or so, take a week off, and start over.
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  8. #2228
    Registered User koyongi's Avatar
    Join Date: Jan 2007
    Location: Missouri, United States
    Stats: 5'1", 128 lbs
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    Walked a mile.

    Squats, buffalo bar:
    5@55, 145, 165, 185, 205

    Fat bar floor press, 40# chains:
    5@bar
    5@70
    5@110
    3@130
    1@160
    1@170
    8@110 (x3)

    DB bench:
    8@50s (x3)

    HSPU:
    3x8

    DB Rows:
    10@50s (x3)

    DB skullcrushers:
    10@20s (x3)

    Pull ups:
    3x7

    Hammer curls:
    10@25s (x3)

    Face pulls, monster mini:
    3x10
    314/231/352/881@123
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  9. #2229
    Dem Gainz Bro kingscross's Avatar
    Join Date: Mar 2012
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    +reps koyongi dude for posting this epic pic
    [img]*****://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-prn1/539906_10150655970486219_533761218_9285611_2035294 546_n.jpg[/img]
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  10. #2230
    Registered User koyongi's Avatar
    Join Date: Jan 2007
    Location: Missouri, United States
    Stats: 5'1", 128 lbs
    Posts: 6,218
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    Originally Posted by kingscross View Post
    +reps koyongi dude for posting this epic pic
    Welcome.


    Today:

    Run:
    0.4 miles

    Speedy squats, box, buffalo bar, 70# chain:
    some@bar
    2@105
    2@145 (x5)
    2@165 (x5)

    Eat, drive.

    Rugby:
    1 half at hooker
    1 half at flanker

    Drive.

    Speed pulls:
    1@135
    1@185
    1@185+double short minis (x8)

    GHR:
    5x10

    L-sit chin ups:
    5x5

    Step ups:
    3x10per

    Eat.

    Fun things today:
    Had a guy come up and shake my hand after my match to tell me how well I played.
    Also had one of the wings tell me that it surprises her every time I talk how high my voice is.
    Picked up another 70# DB for $61. Hooray!
    314/231/352/881@123
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  11. #2231
    Registered User koyongi's Avatar
    Join Date: Jan 2007
    Location: Missouri, United States
    Stats: 5'1", 128 lbs
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    Speedy bench, double minis:
    3@45
    3@95 (x9)

    Slingshot bench:
    10@185
    8@205
    6@225

    Rows:
    8@95
    8@115 (x3)

    Push press (cleaned from floor):
    10@95
    10@115 (x2)

    Neutral grip DB bench:
    12@40s
    10@45s (x2)

    Front raise:
    8@10s (x3)

    Rear delt raise:
    8@15s (x3)

    Pull up:
    3x7

    DB wrist curls:
    3x20 per

    Tire flip:
    2x5
    314/231/352/881@123
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  12. #2232
    Registered User Link815's Avatar
    Join Date: Jul 2009
    Location: Illinois, United States
    Age: 26
    Stats: 6'0", 257 lbs
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    Originally Posted by kingscross View Post
    +reps koyongi dude for posting this epic pic
    [img]*****://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-prn1/539906_10150655970486219_533761218_9285611_2035294 546_n.jpg[/img
    Should be reps to Link815 for being awesome, so now koyongi has to rep me.
    Best Sanctioned Lifts:
    661w/452/505

    Best Gym Lifts:
    660w/477.5/495
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  13. #2233
    Dem Gainz Bro kingscross's Avatar
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    Originally Posted by Link815 View Post
    Should be reps to Link815 for being awesome, so now koyongi has to rep me.
    Dunno about awesome but green for the tarzan outfit.
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  14. #2234
    Registered User maybesew's Avatar
    Join Date: Apr 2009
    Location: Sunnyvale, California, United States
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    apologies for losing track of the thread, but how did you do in the crossfit open this year?
    Aisle by Aisle Keto Shopping Guide ----> http://forum.bodybuilding.com/showthread.php?t=117649931
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  15. #2235
    Registered User SPFjudge's Avatar
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    Age: 29
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    hey, where are the pics of the squat booty?
    ***Georgia Crew***
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  16. #2236
    Registered User koyongi's Avatar
    Join Date: Jan 2007
    Location: Missouri, United States
    Stats: 5'1", 128 lbs
    Posts: 6,218
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    Originally Posted by Link815 View Post
    Should be reps to Link815 for being awesome, so now koyongi has to rep me.
    Sorry, still on spread.

    Originally Posted by kingscross View Post
    Dunno about awesome but green for the tarzan outfit.
    "Tarzan". That's one way to put it...

    Originally Posted by maybesew View Post
    apologies for losing track of the thread, but how did you do in the crossfit open this year?
    I quit on the wall ball workout. I was going to go to a Crossfit gym to do the workout, but had to travel so it just didn't work out.

    Originally Posted by SPFjudge View Post
    hey, where are the pics of the squat booty?
    [img]*****://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/401648_3753533759217_1302600021_3526789_920987007_ n.jpg[/img]


    Today:
    Yoga, lawn mowing.
    314/231/352/881@123
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  17. #2237
    Registered User SPFjudge's Avatar
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    is that you? Number 1 right there in the middle????

    I wouldn't really call that a squat booty


    edit: nevermind, I see you. Number 3 on the left.
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  18. #2238
    Registered User Link815's Avatar
    Join Date: Jul 2009
    Location: Illinois, United States
    Age: 26
    Stats: 6'0", 257 lbs
    Posts: 4,428
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    [img]*****://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc7/405874_2635678573393_1298310011_32133986_107553423 6_n.jpg[/img]
    Best Sanctioned Lifts:
    661w/452/505

    Best Gym Lifts:
    660w/477.5/495
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  19. #2239
    Registered User koyongi's Avatar
    Join Date: Jan 2007
    Location: Missouri, United States
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    Originally Posted by SPFjudge View Post
    is that you? Number 1 right there in the middle????

    I wouldn't really call that a squat booty


    edit: nevermind, I see you. Number 3 on the left.
    #3 is Jackie, she's got some junk in the trunk...

    Originally Posted by Link815 View Post
    Link's butt
    You should do the green ones next time.


    Today:

    Walked a mile.

    Xtreme Fit.

    Reverse hyper:
    15@2 plates (x3)

    Squats:
    5@55
    5@105
    5@195
    3@235
    2@255
    1@275
    1@285
    1@295
    5@225 (x3)

    Deadlift, 3" blocks:
    5@225 (x3)

    Band GM:
    15@green
    12@blue (x3)

    GHR:
    3x10

    Decline abs:
    10@25 (x3)

    Did some video tonight, too.
    314/231/352/881@123
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  20. #2240
    Registered User koyongi's Avatar
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    Yoga at work.

    Biked to Jr High, Ran .5 miles, Biked home.
    7.3 miles biked, .5 miles ran, a little less than an hour?
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  21. #2241
    Tank.. Tank.. TAAAANK. WannaBeATank's Avatar
    Join Date: Dec 2010
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    Originally Posted by SPFjudge View Post
    is that you? Number 1 right there in the middle????

    I wouldn't really call that a squat booty


    edit: nevermind, I see you. Number 3 on the left.
    The one bending over, amidoingitright
    Look me in the eye. It's okay if you are scared, so am I, but we are scared for different reasons. I am scared of what I willn't become, you are scared of what I could become. Look at me! I will not let myself end where I started, I will not let myself finish where I begin. I know what is within me, even if you can't see it yet. Look me in the eyes, I have something more important than courage, I have patience. I will become what I know I am.
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  22. #2242
    Registered User Link815's Avatar
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    Originally Posted by koyongi View Post



    You should do the green ones next time.
    I was thinking I'd use the white ones, only get the butt crack wet before I take the picture.
    Best Sanctioned Lifts:
    661w/452/505

    Best Gym Lifts:
    660w/477.5/495
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  23. #2243
    Registered User koyongi's Avatar
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    Originally Posted by WannaBeATank View Post
    The one bending over, amidoingitright
    That's me, but whether you're doing it right depends on who you ask.

    Originally Posted by Link815 View Post
    I was thinking I'd use the white ones, only get the butt crack wet before I take the picture.
    Ew.


    10/10 at the Wellness Fair.

    Tonight:
    Bench, short minis:
    5@bar
    5@95
    5@135
    3@155
    1@175
    1@185
    10@135 (2bd)
    10@155 (2bd, x2)

    DB rows:
    12@50s (x3)

    DB incline:
    8@40s (x3)

    Pull ups:
    3x7

    Push ups, wide:
    5x20

    Tricep pressdowns, mini band:
    2x10

    Hammer curls:
    10@25s (x2)
    314/231/352/881@123
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  24. #2244
    Registered User koyongi's Avatar
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    Yesterday:
    Crossfit Unbroken.

    AMRAP:
    315 partner DL
    225 back squat
    135 overhead

    While:
    4 rounds of walk with barbell overhead (135/85)
    If the bar drops, 5 burpees

    We finished eventually. One guy took quite a while to do his walk.
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  25. #2245
    Registered User davehaggett's Avatar
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    Hey Becky, glad to see you're still at it doin work! Did you do this past RUM?
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  26. #2246
    Registered User koyongi's Avatar
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    Originally Posted by davehaggett View Post
    Hey Becky, glad to see you're still at it doin work! Did you do this past RUM?
    Look who's still alive! Yeah, I did RUM. It wasn't nearly as big this year and the judging was pretty ridiculous, but I did hit 859 total and won the women's side...so can't complain! Also, the venue on the ocean is pretty sweet. What's next for you?



    Today:

    Walked a mile

    Deadlift against quadded micro minis:
    5@135
    3@185
    2@225
    1@245
    1@275

    Squats:
    10@55
    10@175
    10@185
    10@195
    10@205

    Deadlift against quadded micro minis:
    5@135 (x3)

    Band yes machine, double micro mini:
    10 sec, 15 sec, 20 sec

    GHR:
    10@BW+10
    10@BW+15
    10@BW+20

    GHR Abs:
    10@BW+10
    10@BW+15
    10@BW+20

    Tire flips:
    3x5

    Chin ups:
    3x8
    314/231/352/881@123
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  27. #2247
    Registered User koyongi's Avatar
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    Yoga at work.

    Random Xtreme Fit stuff around the yard/neighborhood.

    Ran to the trail.
    Ran a mile in 8:00.
    Ran home.
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  28. #2248
    Registered User koyongi's Avatar
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    Benchy bench:
    8@bar
    8@95
    5@135
    Add slingshot:
    5@185
    5@205
    3@225
    1@235
    1@245
    miss@255
    5@225
    8@185
    Subtract slingshot:
    10@135
    10@145
    10@155
    8@165

    Rows:
    8@115 (x4)

    Push press:
    5@115 (x2)

    Push ups:
    5x20

    Wide grip overhead hold:
    3x20sec

    Wide grip pull ups:
    3x5

    Face pulls, monster mini:
    3x10

    DB Front raise:
    10@10s (x3)

    Planks:
    3x100sec
    314/231/352/881@123
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  29. #2249
    Registered User koyongi's Avatar
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    Run 400m (2:38)
    Rest 1 min
    Run 400m (2:03)
    Rest 1 min
    Run 400m (1:49)
    Rest 1 min
    Run 400m (1:47)
    Rest 1 min
    Stairs (0:53)
    Rest 30 sec
    Stairs (0:51)
    Rest 30 sec
    Stairs (0:49)
    Rest 30 sec
    Stairs (0:47)
    Rest 30 sec
    Stairs (0:43)
    Rest 30 sec
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  30. #2250
    Not big. Not sexy. Big Sexy J's Avatar
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    Wow, you must have ab veins now.
    Sponsored by Animal and Renaissance Periodization
    Q&A Thread: http://forum.animalpak.com/showthread.php?41773-Q-amp-A-with-J-Wong
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