the 24th year...

[ArchAngel'73]

Illness clearing.


Side Delts

GVT- modified

DB side Raise from the;
Front 20x20
Side 15x20
Behind the back 15x20

Seated Smith Shoulder Press, PWO
15x50, 10x70
10x10x90
+5 from last session

9,000 lbs.

Icarian “chicken wing” machine
10x10x100(stack)
Same weight as least session

10,000 lbs.

19,000 lb. total


30 Treadmill
15 Ellpitical


My increase in warm up sets is directly attributable to forum member MHL.

[ArchAngel'73]

Janaury 12, 2012

Last training session sick.

Back- width, Abs

GVT –modified


Assisted Pull Up
15x-130, 10x-120, 10x-100
10x10x-80
#7 killer, #8 jacked, #’s9-10 get ‘er done

16,000 lbs.

1 arm supinated Pulldown
10x10x50/side

5,000 lbs.


21,000 lb. total this week
22, 500 total last week


Knee ups
10x10
-10-15 second rest in between sets


30 Recumbant bike

[ArchAngel'73]

I am particularly proud of this day as I broke my GVT record and nailed 109,000 lb. total, beating my 108,000 lb. previous documented best.


Legs

GVT- modified




I walked into the gym and as usual my senses alerted me it was time for business.
But something was different, something that has been missing for a while.

Brian, its leg day.


This is YOUR HOUSE.



Leg Press, PWO
20x180, 20x180, 15x270, 10x360, 10x450, 10x540, 10x630
10x10x720
Same weight as last session

72,000 lbs.


Icarian “Power Squat”, PWO
-my gym has two 100 lb. plates. I used ‘em.

5 sets of 10 reps x 740 lbs.

37,000 lbs.

Leg press Calf Raise, PWO
10x10x720

72,000 lbs.


Now here’s something from MY house…

Compound super-set of leg press and power squats.

10x720/10x740
(not counted in overall total)


30 minutes Recumbant bike




And I have;

109, 000 lb. total for this session
108, 000 lb. total for the last GVT session

Including calves I have a 181,000 lbs. total of weight lifted this session not including the warm ups and superset.


181,000 lbs.



My personal sub-goal is to reach 1,000, 000 lbs. lifted on GVT leg days excluding warm up sets, calves, and extras within 10 training sessions.


I’m @ 217, 000 lbs. and 8 more sessions to go.

[ArchAngel'73]

January 14, 2012

Arms, Abs

GVT- modified


1 arm Tricep Pressdown
15x40, 15x40, 15x40
Alternating supinated DB Curl
15x20, 15x20, 15x20


Hammer Strength Preacher Curl, PWO
10x25, 10x60
10x10x65
+5 lbs. from last session

6,500 lbs.


Icarian Tricep Extension machine
10x80
10x10x120

12,000 lbs.


Antagonistic super set

Standing cable Curl/overhead cable Tricep Extension
12x150(stack)/26x150(stack)


Lying leg raise
10x10


15 Stair Climber
15 Elliptical

[ArchAngel'73]

January 15, 2012


15 Recumbant to get my joints lubed up.
I got what I was waiting for
WINTER.
30 Elliptical


Weigh in was yesterday.

11.5 lbs. down in 9 days.
Not going to be enthused since I’m still getting rid of the 21 I recently put on.

[Getsum]

Solid string of workouts Brian and great job on cutting the fat!

[hazto]

Glad to see you back or at least catching up your journal. Nice cut 11.5 lbs in 9 days, extreme. I like your target total weight movement, good luck!

[cactusflower]

YAY Brian!!!

YAY YAY YAY!!!

That's a pretty good weight loss for the week...

Oh I picked out a wedding dress today...pepper your angus!

[ArchAngel'73]

Solid string of workouts Brian and great job on cutting the fat!

Thank-you.
I gotz work to do.

Glad to see you back or at least catching up your journal. Nice cut 11.5 lbs in 9 days, extreme. I like your target total weight movement, good luck!

I could/did not want to post when I'm off work. There could be internetz naziis out there.
Kinda minor considering I gained 21 in 3-4 days but thanks.

I like it too, gonna post a thread when I hit a million lbs..

YAY Brian!!!

YAY YAY YAY!!!

That's a pretty good weight loss for the week...

Oh I picked out a wedding dress today...pepper your angus!

Thanks L, drop in teh bucket.



My angus is peppered!
LULZ


I need tanning dye applied starting May 3.
You coming to Calgary with me? (srs if u want it to be)

[ArchAngel'73]

Sweet PHUCK’n ‘ELL ma8!! (insert British accent here)

The Dr. told me I had arthritis in my back.
I didn’t acknowledge it.
It got real cold here real fast.

Now it feels like someone took a shot gun to my lower spine and left it all in bits and pieces.

And the training recipe calls for back thickness.



Brains > Brawn

Deload time.

I can think of no better exercise that I can actually use decent weight on that makes my back feel better than the one I created.


Lat station Hyper Extension
20x100, 10x140
10x10x160

10x170

More lat station Hyper Extensions ‘cuz my back was that screwed up
10x10x180


45 Recumbant bike
-first 15 to loosen things up.


16,000
18,000

34,000 lb. on back thickness day.


Not too fukkin’ bad for a gimp.

[ironwill2008]

Illness clearing.

Good deal. tough to build any gym intensity when you're not 100%.

The Dr. told me I had arthritis in my back.

So what's the deal with ^^^^ this, Brian?

[rpaul11]

hey Brian...good to see you. sorry it took me so long to find this

[ArchAngel'73]

Good deal. tough to build any gym intensity when you're not 100%.

So what's the deal with ^^^^ this, Brian?

I tend to perform better when the chips are down. I had this whole time off of work and had all day to get my mojo on so I have no excuse about illness bothering me, just documenting it.


During my absence from the forum when I was having my nervous breakdown offline, as you know, I injured myself re-reacking 405 doing birthday squats.
That injury necessitated an MRI.
The MRI said my L4 and L5 discs had slipped and was causing the pinched sciatic nerve.

and I had arthritis in my lower back

@ the time the disc herniation is what mattered, my back was only a little stiff.

Cold hit a few days ago and I have never felt anything like this before and know I'm going to be carrying tis bugger for the rest of my life.
Probably got it by not training smart for too many years.

hey Brian...good to see you. sorry it took me so long to find this

Great to see you too!
No problem, I'll do some peeping around and find your's.
Welcome back to the over 35 journals brah!

[ArchAngel'73]

Chest

GVT- modified


Chest has been a weak body part of mine for a long time. I think I’ve brought it up considerably the last few years but its always going to be weak in my mind.

I have struggled back and forth with incline DB presses between 65-70 lbs. for a few months.
I would love to bury those 70’s and leave them behind but until I’m cranking out 10 sets of 10 perfect reps for more than 2 sessions in a row they remain my nemesis.

Incline DB Press
20x25, 15x35, 10x50, 10x55
10x10x65

Set 5 started to suck azz.
Took some extra rest time in between sets and brought out the Fiend.
Sets 6-9 had my struggling by reps 9 and 10 but went better than set 5.

Set 10 I FAILED on the 9th rep.
I was pissed.

I HAVE NEVER FAILED A REP TARGET WITH GVT YET.
-and today was not going to be the 1st by dammit!!!!!!!!

I distinctly remember a post made by MHL in my old journal;

“There is no quit in you, is there?
I like that.”


I looked into the mirror
Through my eyes
Into my soul
And found what I needed.

The 11th set.
I nailed the 10th rep.


I was pretty fried after this but had another exercise to do.

Standing cable Flye
6x100
10x10x80


6,500
8,000

14,500 total for chest.


30 min. Recumbant bike.



Had a good and short convo with IFBB pro Troy Brown and his g/f.

Pretty freakin’ cool I gotz a pro at my gym!

[Brackneyc]

I tend to perform better when the chips are down. I had this whole time off of work and had all day to get my mojo on so I have no excuse about illness bothering me, just documenting it.


During my absence from the forum when I was having my nervous breakdown offline, as you know, I injured myself re-reacking 405 doing birthday squats.
That injury necessitated an MRI.
The MRI said my L4 and L5 discs had slipped and was causing the pinched sciatic nerve.

and I had arthritis in my lower back

@ the time the disc herniation is what mattered, my back was only a little stiff.

Cold hit a few days ago and I have never felt anything like this before and know I'm going to be carrying tis bugger for the rest of my life.
Probably got it by not training smart for too many years.

That is a lot of junk going on. Sending vibes that way for a fast recovery.

[cactusflower]

Thank-you.
I gotz work to do.



I could/did not want to post when I'm off work. There could be internetz naziis out there.
Kinda minor considering I gained 21 in 3-4 days but thanks.

I like it too, gonna post a thread when I hit a million lbs..



Thanks L, drop in teh bucket.



My angus is peppered!
LULZ


I need tanning dye applied starting May 3.
You coming to Calgary with me? (srs if u want it to be)

Sweet PHUCK’n ‘ELL ma8!! (insert British accent here)

The Dr. told me I had arthritis in my back.
I didn’t acknowledge it.
It got real cold here real fast.

Now it feels like someone took a shot gun to my lower spine and left it all in bits and pieces.

And the training recipe calls for back thickness.



Brains > Brawn

Deload time.

I can think of no better exercise that I can actually use decent weight on that makes my back feel better than the one I created.


Lat station Hyper Extension
20x100, 10x140
10x10x160

10x170

More lat station Hyper Extensions ‘cuz my back was that screwed up
10x10x180


45 Recumbant bike
-first 15 to loosen things up.


16,000
18,000

34,000 lb. on back thickness day.


Not too fukkin’ bad for a gimp.

I tend to perform better when the chips are down. I had this whole time off of work and had all day to get my mojo on so I have no excuse about illness bothering me, just documenting it.


During my absence from the forum when I was having my nervous breakdown offline, as you know, I injured myself re-reacking 405 doing birthday squats.
That injury necessitated an MRI.
The MRI said my L4 and L5 discs had slipped and was causing the pinched sciatic nerve.

and I had arthritis in my lower back

@ the time the disc herniation is what mattered, my back was only a little stiff.

Cold hit a few days ago and I have never felt anything like this before and know I'm going to be carrying tis bugger for the rest of my life.
Probably got it by not training smart for too many years.



Great to see you too!
No problem, I'll do some peeping around and find your's.
Welcome back to the over 35 journals brah!

WTH????? How am I the LAST to hear about this??!?!?!

What's the dealio with yer back?

[Vytis]

Glad you found that 11th set in you...take care of that back Bri!

[ChocoChick]

Arthritis?

Worse thing you can do is get an MRI of your back. I had one last year and they found all sorts of bad stuff going on. Mostly, I ignore it.

[orca]

I am particularly proud of this day as I broke my GVT record and nailed 109,000 lb. total, beating my 108,000 lb. previous documented best.

That's massive. Congrats B.

[Hibiscus09]

Hi Brian! *hug* Sorry about your back injury and the arthritis. Sucks.

Nice job on the workout! Glad you found the Fiend.

[rpaul11]

great job on gettin it done with the presses....

[ironwill2008]

Cold hit a few days ago and I have never felt anything like this before and know I'm going to be carrying tis bugger for the rest of my life.
Probably got it by not training smart for too many years.

You've been doing this a long time, and for everyone, mileage accumulates.

On the good side is the fact that you're not dealing with this problem as a noob. IOW, you have plenty of training experience to fall back on in regards to finding work-arounds. A beginner would be bumfuzzled as to what might be 'safe' or effective to do in the gym.

The 11th set.
I nailed the 10th rep.

Good job.

Had a good and short convo with IFBB pro Troy Brown and his g/f.

Pretty freakin’ cool I gotz a pro at my gym!

Yes it is!

[HoustonTXMuscle]

Great job nailing the 10th rep on the 11th set, Brian.

[ArchAngel'73]

That is a lot of junk going on. Sending vibes that way for a fast recovery.

Thanks Craig.
The breakdown thing is history but I'm contending with a back issue that I must be mindful of.

WTH????? How am I the LAST to hear about this??!?!?!

What's the dealio with yer back?

I don't tend to advertise my dings and dents unless they affect training. I whine occasionally but I will not become a whiner.
I think I covered it all in those posts?

Glad you found that 11th set in you...take care of that back Bri!

From a black and white perspective considering what I want to do...

did I really have a choice?

I want this bad Rob.

Arthritis? : ( : (

Worse thing you can do is get an MRI of your back. I had one last year and they found all sorts of bad stuff going on. Mostly, I ignore it. : D

LULZ
I never expected that coming from you!

That's massive. Congrats B.

Great to see you Kevin!
How are you?

Thanks-you.

Hi Brian! *hug* Sorry about your back injury and the arthritis. Sucks.

Nice job on the workout! Glad you found the Fiend. : )

Hiya Hibby!
Yeah, it does suck but it could be worse.

Thanks. I only bring him out to play when the sh*t hits the fan nowadays.
He's reckless.

great job on gettin it done with the presses....

Thank-you, sir!

You've been doing this a long time, and for everyone, mileage accumulates.

Not me brah! I'm different!


Agreed Will. That's why I don't do powerlifting and that's why I never did AAS-and why I quit playing basketball.
It ALL will catch up to you.

On the good side is the fact that you're not dealing with this problem as a noob. IOW, you have plenty of training experience to fall back on in regards to finding work-arounds. A beginner would be bumfuzzled as to what might be 'safe' or effective to do in the gym.

I cannot figure out what "IOW" means.
but I do get your point.
I have become a veritable expert on training me and differentiating the good pain from the bad.
Even went so far as to create "my own" exercises to adapt.
Kinda like kimsquit wrote years ago about teh Marine Corps--"Improvise, adapt, overcome."

Good job.

Yes it is!

Thank-you.


Troy was warming up on the bike...
I walked over and said to he and his g/f in a REAL loud voice so the rest of the gym could hear...

"We were all feeling pretty good about our New Year's progress until the IFBB pro's showed up!!"

He LOL'd.

Thank-you.

[ArchAngel'73]

Great job nailing the 10th rep on the 11th set, Brian.

Thank-you.

I will not become a quitter.
a failure perhaps
but never a quitter.

[ArchAngel'73]

I take many things for granted in my life that others might consider difficult.

I take many things for granted in my life that others might consider difficult because I have witnessed and heard of such hardships that I consider my situation a piece of cake compared to theirs’.

I could cry that its -30 Celsius here and I walk almost every where, that my back is hurtin’, and others but that doesn’t really get me anywhere.

I got stuff to do.
I don’t have the luxury of whining.

But I think I’m going to start regularly including some things I take for granted with training in the hopes to teach others who have not grasped or even realized the importance of some things.
But at the end of journal business.



Today called for 45 minutes of fasted cardio.
And side delts.
I had a few errands to run after work to make way for a relatively stress free life for until May.
It did not leave me time to make it to the gym for delts but I took advantage of my stationary bike @ home.
A sacrifice I was willing to make considering the stress reduction in the long run.



45 minutes Stationary bike, fasted state



You can feel the acid drip in your stomach as digestive juice eats away the lining in search of food to digest.

Doesnotfeelgoodman.jpeg


Sluuuuuuuuuuuuuuurp




Breathing

I’ve been in the gym so many times I often perform the basics yet barely recognize I do them.
But vitally important, even for an anaerobic activity.

INHALE on the eccentric (lowering) portion of the movement.
Breathing mastery is accomplished when you have finished inhaling the very moment the weight is lowered as much as you’re going to lower it for the movement.

EXHALE on the concentric (lifting) portion of the movement.
Breathing mastery is accomplished when you have finished exhaling the exact moment the exercise is performed to peak contraction (or the lifting portion is completed).

Repeat.

Breathe through your diaphragm, not your gut. There technically is no need for your gut to move when breathing.
If you’re sucking wind do not bend over and huff and puff. Stand straight and breathe normally (through your diaphragm).
You’ll get more O2 in your system faster.

If you’re a bigger guy/gal (as in body fat wise) controlling your breathing will help diminish the extent to which the abdominal wall is distended and bring in that gut a little.
As long as you use it in conjunction with diet and exercise of course.

[orca]

Great to see you Kevin!
How are you?

Thanks-you.

I'm doing good. Dealing with a bi/shoulder issue but working through it. Training is going well and life is good.

I stop in from time to time to read up on how you're doing. It's been a long time since I posted in here....you're dedication and determination rocks!

[acrawlingchaos]

Catching up in here... amazing volume as always. Sorry to hear about the back.... that blows. Just wanted to say thanks again for the journal. The GF has been running it for about a month now and loves it. She has bad knees (college sprinter/martial artist), and this is the first time she has progressively added weight to the bar on her legs.

Just wanted to let you know I appreciate it. Thank you.

[ArchAngel'73]

I'm doing good. Dealing with a bi/shoulder issue but working through it. Training is going well and life is good.

I stop in from time to time to read up on how you're doing. It's been a long time since I posted in here....you're dedication and determination rocks!

I will have to stop in and make a more detailed look, its been a long time.
Add Capital Jay and Penney to the mix and we almost have the old crowd back!

Thank-you.
I've come a long way since journalling on bb.com.

Catching up in here... amazing volume as always. Sorry to hear about the back.... that blows. Just wanted to say thanks again for the journal. The GF has been running it for about a month now and loves it. She has bad knees (college sprinter/martial artist), and this is the first time she has progressively added weight to the bar on her legs.

Just wanted to let you know I appreciate it. Thank you.

That's awesome to read!
I LOVE helping people, even on teh internetz.

If you ever need anymore of my "alternative ideas" let me know broham.

[ArchAngel'73]

I was looking forward to training all day.

Within the last 4 years or so I have actively sought out to increase the mind muscle connection I have with my back.
It has paid off in dividends.

By the start of the 10x10 I was almost jizzing in my shorts every rep.



Back, width

GVT- modified


Wide grip Assisted Pull ups
15x-120, 10x-120, 10x-100
10x10x-80
-kept the weight the same as last session to ensure I have nailed it.
I am satisfied I nailed it.
I left this exercise feeling back ecstasy.

16,000 lbs.


1 arm supinated Pull Downs
-ntrlifter has his Carlmans, I have these

No warm up.

10x10x60
+10 from last session


6,000 lbs.


22,000 lb. total



30 Elliptical

Damn good training day.
Increases all week, nailing my diet, things ain’t that hard yet, and I actually can’t wait to step on the scale Saturday as this should be pretty f’in good .

Damn horrible time in the gym.
The people.
And living in homo central doesn’t help. Don’t mind the homo’s, it’s the emo homo’s that sap my spirit just seeing them.
And I now have my own group of daily bench pressers and loud grunters.

As May comes closer…my patience for these people will wear much thinner…




There’s a saying in bodybuilding…

“You’re only as good as your last contest.”

I was last.