Self-Improvement is Masturbation. Now Self-Destruction...

[RandyJH]

Today:Ressssssstttttt


Tomorrow maybe a little cardio and stretching. I'll likely be eager to lift but I'll try to refrain

[RandyJH]

So the whole rest day didn't go so well. I decided to lift.

Legs were still a bit tender :/ so I re-hit upper. Spose' thats what happens when you take a break from squatting for so long...

Anyways, it's probably a good thing that I lifted. I was pretty fired up about my manger being a d bag, so it relieved a bit of stress.

**UPPER WORKOUT**

Chin ups: BWx5 +45x4 45x3 45x3 immediate drop set to bwx5 Overall fairly happy with these, but would like to see some improvement here.

Incline DB press: 60x8 80x6 100x5*** never pressed the 100's before, so this was pretty neat!

Side laterals: 20x10 25x8

Tricep work: 2 sets of cable extensions

Rotator cuff exercises: 2 sets

Overall I was pretty happy with the workout. I definitely need to give the ol' upper body a few days off.

After the 100's the nexts biggest are 115's. Itll be a bit before those go up. So, I'll either rep out the 100's for a bit, or do some barbell work. We shall seeeeee!

[jdjprimer19]

Your updates are coming along faster than mine. Strong incline presses man. Would like to see some vids of you repping them out!

[RandyJH]

Your updates are coming along faster than mine. Strong incline presses man. Would like to see some vids of you repping them out!

Hah, thanks man! I've been slacking with the updates lately...but I'll step mah game up yo!

I'll try to get a video up soon, the last one was taken by my buddy Scott (posted in this thread) with his Iphone. I'll make him come visit again soon!

I have an even better update that involves pressing movements

Anyways, my last workout was on friday, in which I worked out with my old manager and his friend. Both are significantly stronger than me so that was some good motivation for sure. They wanted to do a day of primarily pressing movements, so we hit that heavy. I decided to go with a max on bench press!

Flat bench: 135x12 205x3 225x1 245x1 275x1 300x1*****

Supper happy to finally hit 300 for a single, and it went up fairly smoothly.

Incline DB press: 60x8 80x8 100X3 (chest was pretty damn fried already)

Dips: BWx8 BW+45x8 BW+90x6 (i think? aha) bw+135X 3 or 4?

Read delt raises: 3 sets

BWx8 neutral grip chins (was bored).



Random thoughts: Really content with the workout, my buddy hit 385 for a single really smoothly, so that was cool to see. He also mentioned that I probably had another 5-10 lbs in me for the bench press. Seeing as this is the first time I've done flat bench in over a month, I'm real pleased.

After the workout I decided to go out for a bit. Post workout meal was really solid as well. Bowl of spaghetti, few glasses of milk. Then a few hours later a beer and a double cheese burger. Finally got to bed at like 4 in the morning, a very successful night out!

Today's workout is strongman lifts with my buddy!

It's looking like tire flips, farmers walks, truck pulls, cleans, and who knows what else!

YESSSSSSSSSSS! Looking forward to it.


Also, what should I do for a Halloween costume. I'm thinking either Yoshi from supper mario bros, or a cow.

MOOOOOOOOOOOOOOO!

[jdjprimer19]

Glad to see you are not in the elaborate split routine BS we see so commonly in commercial gyms. Don't get me wrong, I see nothing wrong with them if someone sets a split up wisely, but there are too many scrawny *******s thinking that they have to split every body part into a new day. It drives me crazy. If they just stuck with the main mass builders, & ditched the single joint movements, they would make such better progress. Sorry for my vent in your journal. Excellent lifts man!

[RandyJH]

Glad to see you are not in the elaborate split routine BS we see so commonly in commercial gyms. Don't get me wrong, I see nothing wrong with them if someone sets a split up wisely, but there are too many scrawny *******s thinking that they have to split every body part into a new day. It drives me crazy. If they just stuck with the main mass builders, & ditched the single joint movements, they would make such better progress. Sorry for my vent in your journal. Excellent lifts man!

Damn son, couldn't have said it better myself...

I couldn't agree more brother, I just don't see the sense in it. The only time I really see a ton of benefit from isolation splits, with piss loads of volume, is when someone is running AAS. So basically unless your on the juice, its rare that you'd need to lift like you are.

And feel free to rant ANYTIME it my journal, especially when I agree with ya


Yesterday's workout was hell. Conditioning to the max....

-Clean and Press: 135x6 155x6 155x6...tougher than I thought

-Tire flips supper set with sled pulls**3 sets of 8 tire flips, 3 sets of backwards sled drags

Farmer walks (20 yards maybe?) 100 lb db each hand, 115 lb db each hand

Super set with 3x6 box jumps.

Very painful workout, but fun. My friend and I were dieing. Every Sunday we are going to keep doing this, so stay tuned.

I think I'll take today as a rest day, I'm pretty beat out. Off to work in a bit!

[RandyJH]

Oh also, I won 3/4 of my post workout meal at t bell last night.



1 chicken burrito, 1 bean burrito, and 2 packs of cinnatwistz

Honestly towards the end I wasn't even hungry anymore, but I kept winning! Lord knows I'm not about to pass up free food....

Also, meet me new bff!



Yes, my friend does indeed have trained goats.

[RandyJH]

Took yesterday off from the gym, so I kept the calories a bit lower. I think I'll probably take today off from the gym as well. At times, 2 consecutive days off from the gym can be beneficial for recovery. I tend to keep frequency high, so I could likely use it.

I'm thinking about switching back to a 5-3-1 split. It would be slightly modified, but would still follow many of the same principles. I'll keep ya guys posted on this.

My bad, I lied. I actually did a lil cardio yesterday. Nothing crazy, just 40 mins on the bike followed by some stretching.

Take care friends.

[Scooter4]

Glad to see you are not in the elaborate split routine BS we see so commonly in commercial gyms. Don't get me wrong, I see nothing wrong with them if someone sets a split up wisely, but there are too many scrawny *******s thinking that they have to split every body part into a new day. It drives me crazy. If they just stuck with the main mass builders, & ditched the single joint movements, they would make such better progress. Sorry for my vent in your journal. Excellent lifts man!

This. Another thing that gets me is when I see 6 foot, 130lb kids doing abs every day.

[RandyJH]

Ahhh will update soon, hang in there.

Few good lifts to update :-)

[RandyJH]

This. Another thing that gets me is when I see 6 foot, 130lb kids doing abs every day.

Heard that ninja, heard that.

So I have fallen pretty far behind in my logging. Since my last update I think I've had 3 weight training sessions, and maybe 1 cardio session. Any other days were likely just rest days. I think what I'll do for the sake of time is just leave out 1 of my upper body sessions since it wasn't as impressive. I was a little sore/tight going into it and I definitely noticed.

First up is the leg session.

Still getting back into squatting so I didn't go terribly heavy. Still sore as hell from it tho.

Bx15 45x12 135x8 205x6 225x5 245x5 didn't feel too terribly heavy, and form was very solid.

Leg curls: 4 sets of 6 reps

Horizontal calf presses: 3x15

----------------------------------------------------------------

Upper workout: Direct back work omitted due to pain in my right lat from previous workout (i think?)

Incline DB press: 40x12 60x8 80x6 100x 6 or 7 ( I got confused on the count aha)

The incline wasn't as steep since I was at a different gym, but still pretty happy about these.

Barbell curls: 85x5 90x5

Hammer curls: 30x12 30x12

(note that bicep work was done next since its my weak point)

Side lateral raises supper setted with tricep extensions: 3 sets

Overall pretty happy with the workout. I was running on LOW sleep all weekend, so last night I caught up and am now feeling better.

Plans: Tonight-Drinking, Tomorrow- Strongman lifts,

****Saw The Social Network last night, I recommend it!****

That's about it for now, take care friends.

[jdjprimer19]

Keep those updates coming. 5/3/1 is an excellent program. It will prevent any burnout since you never go above 90% of your 1RM. My friend is currently doing it, & she loves it. It is a good program for patience and long-term strength gains. Good to see all the updates man.

Question: When you squat, do you perform ATG or take a wider stance? I personally use a wider stance to engage the hips and glutes more. I find that wider is more powerful, though you will never see two people perform the squat the exact same way because of different lever lengths, individual imbalances, etc.

[RandyJH]

Holy balls lack of updates on my part. Was sick for a large chunk of the week, so I wasn't able to workout.

Anyways, I'll likely update a few workouts later today

[boomchalk]

The trained goats are beast. Just sayin. Lol.

[RandyJH]

The trained goats are beast. Just sayin. Lol.

Lmao, hell yea man!

When those things get fired up at each other, its pretty intense.

[Scooter4]

Lmao, hell yea man!

When those things get fired up at each other, its pretty intense.

That's not an update Randy!

[RandyJH]

That's not an update Randy!

Pshhhh whatever Scott!

Update: My body hurts, and I plan on updating soon

[RandyJH]

Why is it that I get the urge to update when I'm:

1. At my friends house

2. Hung over as all hell.

So looks like ever since I got sick my updating took a huge hit. Just kinda knocked me out of my rhythm. I suppose instead of trying to catch up on all of my last work outs, I'll hit the highlights and thoughts that have occurred since.

First of all, I'm back doing a flexible 531 split. I follow the protocol for the major movements (bench, squat, standing shoulder press, and deadlift), but I just do accessory work by feel.

Recent lifts: 270x5 squat, still getting back into squatting heavy, but it should increase rather rapidly.

235x4 CLOSE GRIP bench press. All flat benching will be done close grip, really looking to get a little tricep growth going

Deadlifts....don't wanna talk about it...grrrr

Basically to make a long story short, after not deadlifting for so long I've fallen into a bad habit. I seem to not be dropping my hips at all when I come down with the weight. This is basically turning the lift into a "not completely stiff legged, stiff legged deadlift." AKA this is irritating and gayer than Elton john in prison.

Good news is, my good friend/sometimes training partner is a strength coach (kinesiology degree) so we're going to have a deadlifting lesson to work out the kinks.

I was going to continue rambling, but this hang over needs some curing.

P.S I have a new picture to put up, I'll do that soon!

FIGHTS TONIGHT! BROWN PRIDE!!!!! (UFC)

Oh and I'm not editing this post for spelling//grammatical errors. Deal with it.

[RandyJH]

Quick update involving a bit of bad news.

Well I lost my 5-3-1 print out, and managed to break the flash drive that had all my info on it. Not terribly bummed out, but kinda ****ty none the less. Oh well.

Anyways....

Decided to start the workout with some standing shoulder presses.

45x12 (this is where the injury occurred), 95x8 115x3 145x3 145x3 145x3

Quick injury summary: During the warm up set with just the bar, I felt a sharp shooting pain in my shoulder. From then on it was pretty sore, but I decided to push through it anyways. To alleviate a little pain, I narrowed my grip a bit on the heavier presses.

Neutral Grip Chins: BWx8 +25x5 +35x5 This felt REALLY good! definitely loving these.

Incline DB flys: 45x8 45x8 drop set to DB presses 50x15 (shoulder did not care for this at all)

Hammer curls: 3x6-8

Face Pulls: 2x20 (high rep finishing movement!)

At this point, my shoulder was ridiculously dead to the point where I could barely move it. I should have just called it early :/ oh well.

That was saturday,.....

Sunday was morning fasted cardio for 45 minutes. SOLID!

***********Today I'm still getting shooting pains in my shoulder if I move it wrong, but its definitely not as bad as it was before.

I think I'll try to see if my shoulder will stretch enough to allow me to do squats.


*********Diet however has been so so. Appetite seems to be shot lately so it has been making protein intake and calorie intake a bitch to hit. Doing my best tho.

Anways, crappy updated photo as well to finish off the update.

[RandyJH]

Yesterday's Workout: Kinda a scrappy leg workout. Basically some dumb broad set up a flat bench for dumbells right in front of the squat rack. I wasn't a lil bummed because my shoulder seemed like it could have handled being stretched back just fine.

Oh well, I'm going to try to modify my workout and get a lift in today. Might have to be a lil bit of a beach body workout. Maybe something like bi's tri's and abs.

Keep ya posted!