Back To The Dungeon

[mharrislove]

Session:

Squat:
5 x 185lbs
5 x 225lbs
5 x 275lbs
4 x 315lbs
3 x 405lbs
3 x 495lbs
Knees wrapped from here on out...
3 x 545lbs
3 x 585lbs
2 x 605lbs
2 x 635lbs
2 x 675lbs
1 x 685lbs

SLDL:
5 x 205lbs
5 x 225lbs
4 x 275lbs
3 x 295lbs
3 x 315lbs
3 x 365lbs
3 x 405lbs
3 x 455lbs
2 x 495lbs
2 x 515lbs
2 x 555lbs
1 x 575lbs

Bench Press:
5 x 135lbs
5 x 185lbs
4 x 205lbs
4 x 225lbs
3 x 255lbs
3 x 275lbs
3 x 295lbs
3 x 315lbs
3 x 365lbs
2 x 405lbs
2 x 415lbs
1 x 425lbs

This workout (and soundtrack) is Galactus approved.

[ironwill2008]

SLDL:
5 x 205lbs
5 x 225lbs
4 x 275lbs
3 x 295lbs
3 x 315lbs
3 x 365lbs
3 x 405lbs
3 x 455lbs
2 x 495lbs
2 x 515lbs
2 x 555lbs
1 x 575lbs

This is nuts!

gj!

[FlaIronMind]

This workout (and soundtrack) is Galactus approved.


[img]http://www.fantastic-four.nl/Galactus.jpg[img]

Thank you brother.

Galactus?

Mighty high praise indeed.

This is nuts!

gj!

Thank you brother.

[Payton1221]

Session in my (relatively) new training partner's dungeon. Once I got the call from him, I knew today was gonna be an exercise in sweet, sweet pain . . . as solitary of a guy as I am when it comes to training, when you have a like-minded brother with whom to train, it's awesome.

Your sig says it all: as iron sharpens iron

[FlaIronMind]

"We've been given the tools,
To make it what we will.
No need to lose our cool,
We all shall get our fill.
There's no other way,
So it was from the start.
Try as we may,
We can't erase the past;

So let's give thanks and praises, praises,
For every little thing.
Give thanks and praises, praises,
Oh sing.
Give thanks and praises, praises,
For every little thing.
Give thanks and praises, praises,
Open up your heart.
To the blessings that flow in the morning,
Open up your heart.
To the blessings that flow in the evening,
Cherish good thoughts.
For your brother, your sister, your neighbor,
Even your worst enemy,
You can't say no, don't say no...."

[bamazav]

Really enjoyed the tune. Never really listened to this genre, thanks for wetting the appetite.

[FlaIronMind]

Your sig says it all: as iron sharpens iron

Amen brother.

Really enjoyed the tune. Never really listened to this genre, thanks for wetting the appetite.

My pleasure my friend. Clinton Fearon is largely unknown, which is a huge shame. Folks don't realize what they're missing.

[FlaIronMind]

Pretty much a nancy-boy session this Sunday, keeping things light, but did super-sets/pairs hitting opposites. With these, slow, fluid, 100% MMC was the order of the day. Definitely kept things interesting. And, just as Reeves said so long ago, this type of session results in some amazing pumps. Feltgoodman.jpg for damn sure.

Today's Session:

WU:
Beach run to dungeon.

Bench Press (WG - Emphasis: pectorals/triceps) + Bent-Over Row (WG - Emphasis: lats/biceps):
10 x 115lbs (BP)
10 x 95lbs (BOR)
10 x 135lbs (BP)
10 x 115lbs (BOR)
10 x 155lbs (BP)
10 x 135lbs (BOR)
--------------------
5 x 185lbs (BP)
5 x 155lbs (BOR)
5 x 225lbs (BP)
5 x 185lbs (BOR)
5 x 275lbs (BP)
5 x 205lbs (BOR)
5 x 315lbs (BP)
5 x 225lbs (BOR)
Note to self - I really, truly like doing those bent-over rows with such a wide-grip. Different than a standard/medium grip. I do these on occasion, but will move these into the rotation with more frequency.

OH Press (Behind Neck, WG - Emphasis: deltoids/triceps) + Pulldown (Behind neck, WG - Emphasis: lats/biceps):
10 x 95lbs (OHPBN)
10 x 100lbs (BNPD)
10 x 115lbs (OHPBN)
10 x 120lbs (BNPD)
10 x 125lbs (OHPBN)
10 x 140lbs (BNPD)
---------------------------
5 x 135lbs (OHPBN)
5 x 160lbs (BNPD)
5 x 155lbs (OHPBN)
5 x 180lbs (BNPD)
5 x 185lbs (OHPBN)
5 x 200lbs (BNPD)
5 x 205lbs (OHPBN)
5 x 210lbs (BNPD)

Bench Press (CG - Emphasis: pecs/triceps) + Dual Pulley Row (V-Grip - Emphasis: lats/biceps):
10 x 135lbs (CGBP)
10 x 50lbs (DPR)
10 x 155lbs (CGBP)
10 x 70lbs (DPR)
10 x 185lbs (CGBP)
10 x 90lbs (DPR)
------------------------
5 x 205lbs (CGBP)
5 x 100lbs (DPR)
5 x 225lbs (CGBP)
5 x 130lbs (DPR) Entire stack
5 x 245lbs (CGBP)
5 x 130lbs (DPR)
5 x 275lbs (CGBP)
5 x 130lbs (DPR)

Incline Press (DBs - Emphasis: upper pectorals/triceps) + Pulldown (WG, Front - Emphasis: lats/biceps):
10 x 50lbs (IP)
10 x 100lbs (PD)
10 x 60lbs (IP)
10 x 120lbs (PD)
10 x 70lbs (IP)
10 x 140lbs (PD)
--------------------
5 x 75lbs (IP)
5 x 160lbs (PD)
5 x 80lbs (IP)
5 x 180lbs (PD)
5 x 90lbs (IP)
5 x 200lbs (PD)
5 x 95lbs (IP)
5 x 220lbs (PD)
5 x 110lbs (IP)
5 x 220lbs (PD)

Upright Row (MG - Emphasis: deltoids/biceps) + Bar Dip (Emphasis: pectorals/triceps):
10 x 95lbs (UR)
5 x BW (BD)
10 x 115lbs (UR)
5 x BW (BD)
10 x 135lbs (UR)
5 x BW (BD)
---------------------
5 x 135lbs (UR)
5 x BW (BD)
5 x 155lbs (UR)
5 x BW (BD)
5 x 185lbs (UR)
5 x BW (BD)
5 x 205lbs (UR)
5 x BW (BD)
5 x 225lbs (UR)
5 x BW (BD)

Close:
Walk home - crossing to the other side of the street after every block.



J/k.

Hope everyone's weekend was great.

[Payton1221]

WU:
run to dungeon.

Close:
Walk home

I think this sums up today's effort.

gjdm--Over 35 pairs of sets!

[FlaIronMind]

I think this sums up today's effort.

gjdm--Over 35 pairs of sets!

Lulz. Thanks brother. In this case it was such a summation. But, as I mentioned once or twice in here before, sometimes I walk home just to enjoy the eye-candy so common here on South Beach.

[FlaIronMind]

Early morning dungeon session. Woke up with some issue to my left trapezius, mostly the upper aspect and only slightly running down torwads the middle aspect. Do not know what is responsible for this but it is definitely an unwelcome presence. Made some things in today's session a bit squirrely. But, I pushed through it in the hopes that the strain would facilitate opening it up a bit. It did.

WU:
Run to dungeon.

BB Shrug (Front) + BB Shrug (Back):
10 x 95lbs (F)
10 x 95lbs (B)
10 x 115lbs (F)
10 x 115lbs (B)
10 x 135lbs (F)
10 x 135lbs (B)
------------------
7 x 185lbs (F)
7 x 185lbs (B)
7 x 225lbs (F)
7 x 225lbs (B)
7 x 275lbs (F)
7 x 275lbs (B)
7 x 315lbs (F)
7 x 315lbs (B)
5 x 365lbs (F)
5 x 365lbs (B)

Compound Good Morning (L, R, C):
7 x 135lbs (L)
7 x 135lbs (R)
7 x 135lbs (C)
7 x 155lbs (L)
7 x 155lbs (R)
7 x 155lbs (C)
-----------------
7 x 185lbs (L)
7 x 185lbs (R)
7 x 185lbs (C)
7 x 205lbs (L)
7 x 205lbs (R)
7 x 205lbs (C)
5 x 225lbs (L)
5 x 225lbs (R)
5 x 225lbs (C)
5 x 245lbs (L)
5 x 245lbs (R)
5 x 245lbs (C)

Leg Extension + Speed Rope:
10 x 110lbs
60 seconds speed rope
10 x 130lbs
60 seconds speed rope
10 x 150lbs
60 seconds speed rope
--------------
10 x 170lbs
60 seconds speed rope
10 x 210lbs
60 seconds speed rope
10 x 250lbs
60 seconds speed rope
8 x 270lbs
60 seconds speed rope
8 x 290lbs
60 seconds speed rope

Leg Press + Crunches:
10 x 360lbs
25 crunches
10 x 450lbs
25 crunches
10 x 540lbs
25 crunches
---------------
7 x 630lbs
25 crunches
7 x 720lbs
25 crunches
7 x 810lbs
25 crunches
7 x 900lbs
25 crunches
7 x 1000lbs
25 crunches

Hack Press (Calves Only):
15 x 360lbs
15 x 450lbs
15 x 540lbs
--------------
10 x 630lbs
10 x 720lbs
10 x 720lbs
10 x 720lbs

Close:
Jog home on beach.

[Payton1221]

Woke up with some issue to my left trapezius, mostly the upper aspect and only slightly running down torwads the middle aspect. Do not know what is responsible for this but it is definitely an unwelcome presence.

If you've never investigated a TENS device, give it a look. Check out the reviews on Amazon. They can provide some real relief from pain at times. After squatting Saturday morning, my son and I went bowling. After two games, my tailbone area hurt, and I felt significantly better after 30 minutes with the TENS device.

[FlaIronMind]

If you've never investigated a TENS device, give it a look. Check out the reviews on Amazon. They can provide some real relief from pain at times. After squatting Saturday morning, my son and I went bowling. After two games, my tailbone area hurt, and I felt significantly better after 30 minutes with the TENS device.

Have one. Little guy that has two cables from which four pads attach. Or you can just use two. I love it and, in fact, mentioned the same thing to our friend MHL before.

Gotta say though brother...with the voltage that puts out, I have never considered attaching it anywhere south of the belt line. .

But yep, they are great.

[hazto]

Question, in Houston's journal you stated you keep carbs around 10g daily and loaded up on the weekends. How do you run your calcs, stay the same daily or load up on the weekends? Just sub into your journal and will go back looking at a few pages to catch up and see what's going on over the next week.

[FlaIronMind]

Question, in Houston's journal you stated you keep carbs around 10g daily and loaded up on the weekends. How do you run your calcs, stay the same daily or load up on the weekends? Just sub into your journal and will go back looking at a few pages to catch up and see what's going on over the next week.

Much like HoustonTX, I utilize one of those calorie-calculator apps. In my case, I use "Nutrition Menu." Basically log everything that goes down the gullet, but, frankly, at this stage of the game, I've come to know the values of what I'm generally consuming (i.e., it is those meals out or at family member's homes that is the diversion). Nonetheless, I religiously log all my food. Nutrition Menu, much like MyFitnessPal, will give you a pie-graph breakdown of protien/fat/carb. During the week, I generally keep carbs very low (as mentioned), driving up protein very high and fat second (in terms of percentages). Thus, it's not truly a "CKD." And, perhaps a long-winded way of answering your question, yes, I load up on carbs on the weekend. Again, when I'm cycling that way. I don't do such a thing 365.

And thanks...for the sub and for stopping by.

[mharrislove]

Enjoying the catch up on your opposition square workout and the training change ups in general. One thing is for certain, regardless of the variation in reps or load, the effort expended is always evident. Although, you never get too far from a hefty load; several movements such as the DB work, leg presses, and BB presses raise an eyebrow (as usual).

I'll have to go back and check your post re: the HoustonTx conversation. As much info as we exchange within these pages, I don't recall reading too much about your nutritional approach. I'm curious to learn more.

See you around...

[HoustonTXMuscle]

Lulz. Thanks brother. In this case it was such a summation. But, as I mentioned once or twice in here before, sometimes I walk home just to enjoy the eye-candy so common here on South Beach.

Like Payton1221 stated "Impressive series of sets, yesterday!" Had long forgotten that diagram even tho I never considered myself a student of logic outside the fields of science and math. A little jealousy...miss the eye-candy on SoBe and walks/jogs on the beach. In your response to David's question: "(i.e., it is those meals out or at family member's homes that is the diversion)." Meals out in Miami would probably be my downfall on weekends seeing as I have a real fondness for Cuban food, more so than Mexican.

[bamazav]

I'll have to go back and check your post re: the HoustonTx conversation. As much info as we exchange within these pages, I don't recall reading too much about your nutritional approach. I'm curious to learn more.

See you around...

I agree, I figured you were an "eat what I want guy." Shows what I know.

Practice has begun CNS has started with "Last year was last year, new kids, new team, new goals" mantra. Still, reports are that BAMA looks tough!

[FlaIronMind]

Enjoying the catch up on your opposition square workout and the training change ups in general. One thing is for certain, regardless of the variation in reps or load, the effort expended is always evident. Although, you never get too far from a hefty load; several movements such as the DB work, leg presses, and BB presses raise an eyebrow (as usual).

I'll have to go back and check your post re: the HoustonTx conversation. As much info as we exchange within these pages, I don't recall reading too much about your nutritional approach. I'm curious to learn more.

See you around...

Thank you brother.

Nutrition wise, as you probably recall, when I first returned, that's when I began closely calculating macros. Since that time, obviously, as the waistline shrank and fat came off, the macros changed as did the plan. But, the routine had already been firmly implanted and I kept logging all food intake. There are times that carbs are not driven so low - clearly I cycle on and off such a plan because experience has shown that I cannot go on indefinitely doing that - but still others where carbs return to normal levels. When not driving carbs down low, typically the diet is a take on the 40/40/20, usually winding up to more of a 50/20/30.

Like Payton1221 stated "Impressive series of sets, yesterday!" Had long forgotten that diagram even tho I never considered myself a student of logic outside the fields of science and math. A little jealousy...miss the eye-candy on SoBe and walks/jogs on the beach. In your response to David's question: "(i.e., it is those meals out or at family member's homes that is the diversion)." Meals out in Miami would probably be my downfall on weekends seeing as I have a real fondness for Cuban food, more so than Mexican.

Living in California as long as I did, I have a real love of authentic Mexican food. There are a few places around here I've discovered which offer it and I'll go there from time to time. On the Cuban front - indeed, there are no shortages of such amazing places. And when my wife's grandmother was still around, good Lord, there was so much goodness coming out of abuela's kitchen. Between Cuban places, Puerto Rican, Haitian, Nicaraguan, Honduran...there are many, many good places to grab a bite to eat around here. But I don't eat out much anymore. Just mentioned it as examples of what throws my memorization of caloric intake for a loop. Even though I still log my food, I have memorized what, for example, my frequent breakfast of 6/7 egg whites, bacon, sausage (turkey or regular), black coffee, etc, etc., etc., etc., amounts too.

I agree, I figured you were an "eat what I want guy." Shows what I know.

Practice has begun CNS has started with "Last year was last year, new kids, new team, new goals" mantra. Still, reports are that BAMA looks tough!

Lulz. Once upon a time (i.e., before my return to the dungeon) I was. But even though there are days I sometimes still do, I still keep track/log what goes in the gullet on a daily basis.

Yup...I can't wait.

[hazto]

As I am new to your journal and could have missed this going back some, how long does it take you to blow through the volume that you do? Moving some heavy weight also, great job! David

[Payton1221]

typically the diet is a take on the 40/40/20, usually winding up to more of a 50/20/30.

Just for clarity, is your diet 50% protein? I had been trying to eat 1g/lb and within the last few months, I've upped it quite a bit from there, but I'm curious what you do.

[FlaIronMind]

Just for clarity, is your diet 50% protein? I had been trying to eat 1g/lb and within the last few months, I've upped it quite a bit from there, but I'm curious what you do.

On average, per day, when I'm not driving down carbs, yes - on a daily basis, 50% of the daily calories are protein. Typically, I usually come in under 3,000 calories per day. But for the sake of simplicity, I'll use 3,000 calories. So, 1,500 of those calories are protein. Otherwise, roughly 375g per day.

[FlaIronMind]

Speaking of caloric needs and protein, made a quickie run to Costco to pick up just a few items I was low on -

[FlaIronMind]

Some of today's new stock already put to good use:

[FlaIronMind]

Afternoon road work.

3 miles. 22.49.3

[fbcoach]

Man FIM..all I can say is WOW!! Your workouts look very hard, and I like to wave-like sessions. I am a big believer in manipulating the Nervous System, and these could be a clinic on how to do it. Nice job. Maybe you should also consider training for one of those Cross-Fit Competitions. Again, great job on designing and performing these workouts, as well as your diet.

[FlaIronMind]

Man FIM..all I can say is WOW!! Your workouts look very hard, and I like to wave-like sessions. I am a big believer in manipulating the Nervous System, and these could be a clinic on how to do it. Nice job. Maybe you should also consider training for one of those Cross-Fit Competitions. Again, great job on designing and performing these workouts, as well as your diet.

Many thanks Coach. High praise coming from you. I am a believer in, from time to time, mixing things up and just generally causing some confusion. I have come to be an even bigger fan of the "opposition" sessions than I was initially. Really enjoying them now. As for the Cross-Fit comps, thanks again Coach. Never considered it actually. Considering a PL'ing competition possibly later this year but, given that my bench is still only maxing at 425#, I'm not certain that is respectable enough to go and compete in all three. My squats and deads I'm not that worried about, but the bench has long been my nemesis. I've only recently started busting through the 400# ceiling that was the bane of my existence for so long. But still, I think it's pretty weak from a competition standpoint. So, all things considered, any PL'ing competition would probably take place next year rather than this one.

Thank you again Coach. Greatly appreciate the support.

[Payton1221]

On average, per day, when I'm not driving down carbs, yes - on a daily basis, 50% of the daily calories are protein. Typically, I usually come in under 3,000 calories per day. But for the sake of simplicity, I'll use 3,000 calories. So, 1,500 of those calories are protein. Otherwise, roughly 375g per day.

Thanks for the additional info. For the last few months, my average day is now less carb and more protein, and I was able to achieve that by replacing my morning oatmeal with tuna & pork rinds (it's not just for lunch anymore ). I normally don't eat anything until 9:30 or so anyway, and since I've been up since 6:30, it feels as much like "lunch" to me as it does breakfast.

I might have to bring cardio back into my routine. Up until September, I was running 5k 3-4 times per week; although, your times are a little faster than what would be comfortable to me--when in shape, I would average 8 minute miles. Do you have a GPS watch? My wife bought me a Garmin watch and it was great in that you could just take off in any direction (new roads/paths/etc) and still know how far you had run.

[FlaIronMind]

Another entry from today's Coscto-acquired goodies. The Costco skirt-steaks were deceiving. Once I opened up the package, I realized that it had been folded over three times, not two. Had to cut it into three pieces to fit in the largest cast-iron skillet I have.





Also, since it's been a recent topic of discussion, here's an example of today's macros. Caloric intake was lower than normal today because duties kept me moving around town the majority of the day and, further, because I didn't hit the dungeon - only road work. Total calories today were 2191. Protein - 297.1, Fat - 95.6, Carbs 19.3g (largest single source was a large glass of whole milk, secondary source was two tablespoons of peanut butter).

[FlaIronMind]

Thanks for the additional info. For the last few months, my average day is now less carb and more protein, and I was able to achieve that by replacing my morning oatmeal with tuna & pork rinds (it's not just for lunch anymore ). I normally don't eat anything until 9:30 or so anyway, and since I've been up since 6:30, it feels as much like "lunch" to me as it does breakfast.

I might have to bring cardio back into my routine. Up until September, I was running 5k 3-4 times per week; although, your times are a little faster than what would be comfortable to me--when in shape, I would average 8 minute miles. Do you have a GPS watch? My wife bought me a Garmin watch and it was great in that you could just take off in any direction (new roads/paths/etc) and still know how far you had run.

No problem brother.

I used to eat oatmeal quite a bit. Irish oats anyway. Usually would throw in some fresh blueberries, some flax and some soy protein. Ultimately it would wind up with the consistency, and, truthfully, taste, of industrial spackle. Then I (re)discovered eggs - long story really but, to make it short, I didn't eat eggs for roughly 25 years or so after once having been phenomenally ill on them. But, since I tried eggs again, it's been all systems go. I still only eat egg whites, but go through tons of them. Sometimes 15-20 per day.

I'm usually up somewhere between 0300 and 0400, 0430 at the latest. Once in a great while, I'll be able to sleep in late - 0530. That's rare for me though. So my eating schedule is quite different than, say, my wife's. But yes, I eat several times throughout the day and fully understand "breakfast" feeling like "lunch."

As for the running - no GPS watch, but have several apps on my iPhone which all do the same thing in that regard. I need to delete some of them, but there are some great apps there. I would perhaps get more out of it if my road work were being done back home in California. But here on Miami Beach, available "land" is somewhat of a commodity and my road work is invariably throughout the same patch of it each time. But, yes, what is great about it, is that, should I decide to blaze a "new" trail, the app is ticking off the distance and lets me know how far it's been.