As Real as It Gets, When I spit on your Grave!

[FrostHammer]

This is my "clean" bulking journal. Prepping for a meet February 12th currently, following a 3 day split designed by Brian Godsen. Thats it, the rest of the details, you all know.

Sunday, November 14th, 2010

BW:164

Warmups

Dynamic,static stretching, foam rolling, hip mobility, jumpe rope

Deadlifts

WU-135x5x2, 225x3x2, 275x1

325x4
345x4
365x5
345x4
345x4

*all sets beltless

Sumo Deadlifts

230x5
265x5
300x10

*all sets beltless*

Accessory Work
DB Rows-90x12x3
Hypers-BW+25x15x3
Decline Situps-BWx25, BW+10(behind head)x15x2

[FrostHammer]

My upper body strength needs to come back. Solid WO nonetheless

Monday, November 15th, 2010

Warmups-diesel crew 2 min shoulder warmup, jump rope

Bench

135x4
145x4
155x5
145x4
145x4

OHP

90x5
100x5
115x10

Pullups-Done through session-9 sets of 6, 1 set of 5, BW


1 Arm DB Incline-1x12, 1x10, 1x8
supersetted with
6 Way Shoulders-1x5, 1x10, 1x20

*go to mountaindogdiet.com and check out the vids for the 6 way shoulder*

Pushdowns-1x40, 2x30
supersetted with
Reverse Curls-3x15

Cardio-35 mins treadmill

[FrostHammer]

Squat Day
*all sets beltess*

Warmup-Foam Roll, Stretching, Jump Rope

Squats

wu-135x3x3, 175x1x3

210x4
225x4
240x5
225x4
225x4

SSB Squat

135x5
155x5
175x10

Hypers-Monster Mini Bandx20x4
Weighted Situps-25lb Plate on Chestx15x4

*ran a mile on treadmill*

Hill Sprints tomorrow morning before work


Squats felt great for the 1st time in a long time. Feeling like im gearing up for a consistent run back to old numbers

[Fluster]

Your face makes my little fella engorged.

[FrostHammer]

thats because im sexy like a chocolate milk shake

Prowler

10 trips of 35 yeards with Prowler + 90

(trip consisted of 1 sprint with Horns, 1 on low handle)

[FrostHammer]

Unbelievable workout today.

Warmups

Foam Roll, Jump Rope, Stretching

Deadlifts
*all sets beltless*

135x5
225x3
275x1
315x1
345x3
365x3
390x4
365x3
365x3

Sumo Deadlifts-245x3, 280x3, 315x8
T-Bar Rows
*done in the fashion in the first video*
http://asp.elitefts.com/qa/training-...id=132640&tid=

1Px12, 1P+10x12, 1P+20x10, 1P+25x10x3

Stretchers-75x15x4
Banded Hypers-100 reps with Monster Mini
Curls-45x10, 50x10, 55x10, 60x10, 65x10

[FrostHammer]

Prowler

Prowler+95x35 yardsx10 Trips(10HH, 10LH)

[FrostHammer]

11-23-10

Warmup-Diesel Crew 2 min Shoulder Warmup, Jump Rope

Bench

135x3
145x3
155x3
160x4
155x3
155x3

OHP-95x3, 110x3, 120x8
Pullups-10 sets of 6@BW, supersetted with Bench/OHP

1 ARM Db Incline-50's for 3 sets of 12
6 Way Shoulders-3x10....supersetted

Pushdowns(rope)-3x20
Face Pulls-3x25....supersetted

Cardio-35 mins treadmill, 10.0 incline, 2.8mph

[edwinb]

Good work on the deadlifts on the 21st. What's your 1RM approximately and what are you tipping the scales at ?

[FrostHammer]

Good work on the deadlifts on the 21st. What's your 1RM approximately and what are you tipping the scales at ?

I hit 465 belted at my meet in June. Currently sitting at about 168-170lbs depending on day, food instake, etc.

[Big Sexy J]

I love when you text me asking what assistance work you should do.

[FrostHammer]

I love when you text me asking what assistance work you should do.

[Big Sexy J]

^^srs, it's fun. Except when I don't check my phone until an hour later, so you don't get to do what I say.

[FrostHammer]

^^srs, it's fun. Except when I don't check my phone until an hour later, so you don't get to do what I say.

haha, once i get past my main movements, im always at a loss.


112410

Warmups-Foam Rolling, Hip Mobility Work, dynamic Stretching

Squats

*all sets beltless*

135x3x3
165x1x3
185x1
205x1
225x3
240x3
250x4
240x3
240x3

The difference in my form with no belt is uncanny. Feels much, much better. I keep knees out, sit back better, keep my arch, etc.

SSB Squats-145x3, 165x3, 185x8 (still easy)
Leg Press-2 sets of 50(plate and a quarter each side, fml, light but killed me)
Banded Hypers4 sets of 25 w/Monster Mini.

Spent. 8oz Ribeye, 2 cups of Broccoli, and two pieces of garlic bread made with Ezekiel Bread PWO


Hill Sprints today before commencing feasting.

[Big Sexy J]

High rep leg presses? WHY?!

[FrostHammer]

High rep leg presses? WHY?!

This crazy AzN told me too!

[FrostHammer]

Thanksgiving

8 Sprints of the Big Hill.

In other awesomeness, i found a missing dog and won 150 bucks on the slots at Philly Parx Casino before i ran the hills.

[FrostHammer]

11-28-10

warmups-Foam Rolling, Stretching, Hip Mobility

Deadlifts
*all sets beltless*

WU-135x5, 225x2, 275x2, 315x2

365x2
385x2
410x3
385x2
385x2

Sumo Deadlifts-265x5, 300x3, 335x8

Superset 1
T-Bar Rows-1P+25x10x2, 1P+35x10, 2Px10x2
Ab Wheel-BW for 5 sets of 10

Superset 2
Stretchers-75x15x5
BB Curls-55x10, 60x10, 65x10, 70x10x2

Hypers-BWx50

[TrettinR]

Hoorah!

[edwinb]

11-28-10

warmups-Foam Rolling, Stretching, Hip Mobility

Deadlifts
*all sets beltless*

WU-135x5, 225x2, 275x2, 315x2

365x2
385x2
410x3
385x2
385x2

Sumo Deadlifts-265x5, 300x3, 335x8

Superset 1
T-Bar Rows-1P+25x10x2, 1P+35x10, 2Px10x2
Ab Wheel-BW for 5 sets of 10

Superset 2
Stretchers-75x15x5
BB Curls-55x10, 60x10, 65x10, 70x10x2

Hypers-BWx50

Nice deadlifting here brother.

[FrostHammer]

Thanks Chaps!

Prowler

Prowler+100 for 10 Trips(10 LH, 10HH)x35 yards

[kodiak6]

Lookin good. Are you still working with Shelby?

I just started the 12-week progressive fat loss plan

[Ka0s]

In on 90387347th HHF log.

JK but really though: In.

[FrostHammer]

Finiished up with Shelby about 2 weeks ago. Taking a relaxed, clean approach to eating. granted, i have been indulging a lot.......but i am keeping 2 hard days of conditioning to counteract this

HHF? who'dat?

[FrostHammer]

11-30-10

Warmup-diesel crew 2 min shoulder warmup

Bench

barx10, 135x1

150x2
160x2
170x3(paused)
160x2
160x2

OHP-100x5, 115x3, 130x6+2PP
Pullups*throughout session*BWx7x5, BWx5x5

DB Inclines(1 arm)-55x10x3...supersetted with
6 Way Shoulders-3x10

V Bar Pushdowns-4x20

All done in 40 minutes. Yes. i had somewhere to be and little time to lift, but i got all the work in

[FrostHammer]

12-2-10

Easiest day of squats, ever. Loving this no belt nonsense

Warmups-Usual, you know this by now.

Squats
*beltless*

135x5
165x3
185x1
205x2
225x2
240x2
250x2
265x3
250x2
250x2

SSB-155x5, 175x3, 195x6
Step-Ups-70EZ Bar on backx12x3, 80x12(each leg)
Pulldown Abs-5x30
Hypers-+MMx35x2, +45x10x2, +MM/25lbx5, +MMx15, BWx25

PWO of Chipotle

[FrostHammer]

Prowler Death

Prowler

*1 trip is 2 sprints, 1Horns, 1 Low handle*

+90x 35yardsx5 trips
+95x 35yardsx3 trips
+100x35yardsx1
+105x35yardsx1
+110x35yardsx1
+115x35yardsx1
+125x35yardsx1
+110x35yardsx1
+120x35yardsx1
+130x35yardsx1

16 Trips in 22-24mins

[dtaps24]

GTS ftw, seems to be working pretty well so far. Good luck with it.

[FrostHammer]

Thanks sir.

Sunday, December 5th, 2010

Warmups-Only the power of Christ knows my warmups

Deadlifts

[i]WU-135x5, 225x5, 275x5, 315x3[i/]

345x1
365x1
385x1
410x1
430x1

*sets belted*

Sumo DL-280x3, 315x2, 250x1, 365x1
DB Rows-85x12, 90x12, 95x8, 100x8, 110x12
*last 4 sets supersetted with*
Ab Wheel-BWx12,13,12,13
Stretchers-75x10x3
*supersetted with*
BB Curls-60x15, 65x12, 70x10
HypersBW+MMx35PR

[FrostHammer]

12-7-10

Warmup-BLAH. BLAH. BLAH.

Bench

*reps with competition pause*
135x3
145x1
155x1
160x1
170x1
180x1

OHP

110x3
120x2
135x1
140x1

*all sets supersetted with*

Pullups-BW for 6 sets of 7, BW for 4 sets of 5

One Arm DB Incline-60x10, 65x8, 70x5
supersetted with
6 Way Shoulders-3x12
Tricep Pushdowns-3x20
Cardio-30 mins, 10.5incline, 2.8mph