maybe I will get on stage maybe I wont but bet that a** I will be peeled(warface)

[anti-steroids]

quick update..last squat day 365x10x3(setsxreps) 385x3x385x4...will update in full after class tomorrow

[Rsardinia]

Just chiming in here but if you are going to get peeled then just compete. No point in getting ripped to impress the bros at the gym, bring dat ass on stage and show them whats up.

[anti-steroids]

ok so I didnt really update as promised(day has been filled as of late no excuse though) upper body was whatever lower body ended up taking 3hrs!!! but 3 hrs well spent last friday


squats
365x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3
385x3
385x2
385x1

deadlifts
455x1
455x1
475x1
475x1
505x1

**calves leg curls after bfr extentions too

I will say I do believe after all this volume/overreaching I will have some good numbers to post...also I hit 235x5x5 so brofist to that at first I thought omg this is going to be cake..yeah um nope!
grinded it out though here is yesterdays leg day bit of compare/contrast

squats
365x5
385x5
385x3
385x2
385x1

reason:was supposed to hit 5x4-5 not happening perhaps it was the lack of sleep or just lack of go dere whatever

deadlifts
435x1
435x1
435x1
435x1
435x1
505x1
505x1
505x1 grinder

**upper hyper in a few min
**took pics wayyyy dark so will wait till sunday

[anti-steroids]

Just chiming in here but if you are going to get peeled then just compete. No point in getting ripped to impress the bros at the gym, bring dat ass on stage and show them whats up.

I hear ya bro.honestly I have never done anything for praise of the gym brahs.(or even to impress) more about the journey/challenge as corny as that sounds. that said I want to be a natural pro
which means I'm no doubt going to hit the stage..hopefully before the end of this year

[anti-steroids]

ok so with me comming up on the end of week two..a few things about this high frequency/undulating training thing

1)adaptation is a bitch..once it sets in though well you know
2)I now have a line on my back from all the low bar squatting and thats pretty freaking cool
3)given number 2 the bar feels so comfy on my back
4)I seems to have a slight sticking point about parallel in my squat ..so llooking to either add some pause squats or box squats(perhaps both)

one more week left in the volume block then a slight taper+some testing perhaps an intensity block right now everything is set up in a 2:2:2
pp/hh/ss could change though


upper hypertrophy sep 19,2012

bench
245x6
245x4
225x7
225x7

ohp
135x2
135x2
135x10
135x10
135x9

bb row
275x7,7,7,7

cgbp
225x7,7

gpp/HITT
6x30 sec intervals
2:40 sec rest/walk between each

thursday sep 20,2012 lower hyper

squats
365x2@6
365x2@6
365x2@7
365x2@7
365x2@7
385x1@10
385x3@8
355x7@7
355x1@8

deadlifts
455x1
455x1
455x1
455x1@8
455x1
475x1@6
475x1
475x1@6
475X1
475X1@8

*3hr leg workouts come at me bros
*Did HITT today(upper in a bit)

[anti-steroids]

so upperbody day did notNOT! go as I would have liked ..made lemonade though.I will say
a 235lb bench press never felt so heavy.hahaha..onwards though lower body the next day a quite the difference
did some deficit pulls for the first time in like 100years so fast off the ground(lockout was good too)


squat
365x4
385x3
355x2
355x2
355x2
355x2
355x2
355x2
355x2
355x2

1inch deficit deadlifts
405x1
405x1
405x1
405x1
405x1
405x1
405x1
405x1
405x1
405x1..reason:GRINDER

BFR leg ex
30,15,15,12

standing calf raise
400x12,12,12

*I think im getting stronger thumbs up overtraining
**supposed to be a day off today maybe not though
**3rd week in this training block(volume fyi) starts monday excited to test squat,bench,deadlift out soon
**coming up on the end of GOLDEN FEAST perhaps another 10-15 servings left sad panda

old pic kinda like it

[anti-steroids]

so monday began the third week in this volume training block quite the difference in terms of pressing strength..check it out/oh and tuesday
I hit legs that was all kinds of awesome too I wish I would have gotten so video


monday sep 24,2012

bench press
205x6
205x6
205x6
205x6
205x6

ohp
155x5
145x5
145x4
144x3.5 almost 4

rack chins
bwx6,6,6,6,6

rope pressdowns
5setsx9 reps

chest supported db rows
115x6,6,6,6

chest supported bb curls
75x5,5,5

**HITT+ 400kcal of miss

tuesday sep 25,2012

squat
345x5
345x5
345x5
345x5
345x5
365x5

1 inch deficit deadlifts
425x1
425x1
425x1
425x1
425x1
425x1
425x1
425x1
425x1
425x1
435x1
435x1

**miss earlier in the day
**upper+HITT today
**so much comfort under the bar

[anti-steroids]

this high frequency volume block I have been running is quite interesting to say the least.when it began the frequency was well kicking my ****ing ass.that said I just finished my last week of the training block..as of now Im in taper week(going to test maxes soon)I was supposed to hit
75% of my 3rm starting monday with 3x3-4 we went a tad heavier than that kept volume/weight under control though.
I did hit a pr on leg day number 2 last week(385x7,385x7,405x7) no lie I have the video on my phone wont let me upload to my computer
soon as I sort it out I will though. still wtf? at those numbers never in my life have I done that


bench press
225x6
225x6
205x7

incline press
185x7
205x3
185x5

pendaly row
225x7
275x6,3 crappy form

chins
3x5

pressdowns
70x9
70x9
70x9
90x9
90x9
90x7

preacher curls
75x7,7,7,6.4 not even a full half rep

ohp
135x7
145x6
155x4

**also did HITT earlier in the day 6x30 sec intervals+some walking

[workoutjunkie94]

Keep it up your doing great!

[anti-steroids]

thank you!

[anti-steroids]

New low this morning..also my camera is acting funny so im going to get a better one...also I hit my deload/taper leg day 75% 3rm


squats
345x4
345x4
345x7

deadlifts
385x1
385x1
385x1
385x1
385x1
385x1
385x1
385x1
385x1
385x1
385x1

reason:deadlifts flew up

**gonna do a bit of walking while drinking my serving of golden feast(only 9 left boooo!

[anti-steroids]

a new low again this morning..going to hit up a slightly heavier day today still a taper /deload though..glad its a high day too

[anti-steroids]

suffered through sprints this morning..felt like death all the way through..its funny because now matter how much desire I have to
quit prior to some workouts I JUST NEVER DO! take sprints for example once I get to the track WORK! no matter how much I want to stop
on the way there once I get there WORK! Its like this if work+dedication=RESULTS then I must dedicate myself to work
head down/chin up KEEP PUSHING FOWARD!if all there is is work what other option do I have?


bench press
235x4
235x3
235x6

db ohp
65x7,7,9

one arm hammer curl
50x9,9,9

one arm db row
85x9,10,10

ohe
5x7

**6 Sprintsx100 yards(30 secish)
2:30 sec rest inbetween each sprint
**a day filled with awesome carbs oh so awesome

[anti-steroids]

ok so hit my favorite day LEGS and I got a bit out of hand with the volume..(supposed to do 3 sets of 3 at 85%) final result
being 85%(395x3,4,4,5,5) so as a result I cut deadlifts to 4 sets at 85%(430lbs) that + 400kcal of liss and my day was done
I did go up 2 lbs post high day.as long as I recover to baseline weight In a few days Im cool either that or a new low


squats
395x3
395x4
395x4
395x5
395x5

deadlifts
430x1
430x1
430x1
430x1

**2 days off from lifting during this taper going to test on sunday
**in camera news the go pro naked hero is looking like the one

[anti-steroids]

just read this wanted to share before I hit up some sprints....

When the storm arrives, Eagles set their wings so that the winds lift them above the storm. As the storm rages below them, the eagle soars high above it, effortlessly gliding with ease.

What is fascinating is that the eagle does not escape the storm; the eagle does not suffer through the storm, or hope to survive. The eagle does not fly away from the storm. The eagle just simply uses the winds of the storm to lift itself high above the storm

It’s really not the storms in life that defeat us. It is how we respond to the storms that will determine the outcome.

GRIND THAT **** HOMIE.

[anti-steroids]

just read this and again wanted to share

Somebody said that it couldn’t be done
But he with a chuckle replied
That “maybe it couldn’t,” but he would be one
Who wouldn’t say so till he’d tried.
So he buckled right in with the trace of a grin
On his face. If he worried he hid it.
He started to sing as he tackled the thing
That couldn’t be done, and he did it!

Somebody scoffed: “Oh, you’ll never do that;
At least no one ever has done it;”
But he took off his coat and he took off his hat
And the first thing we knew he’d begun it.
With a lift of his chin and a bit of a grin,
Without any doubting or quiddit,
He started to sing as he tackled the thing
That couldn’t be done, and he did it.

There are thousands to tell you it cannot be done,
There are thousands to prophesy failure,
There are thousands to point out to you one by one,
The dangers that wait to assail you.
But just buckle in with a bit of a grin,
Just take off your coat and go to it;
Just start in to sing as you tackle the thing
That “cannot be done,” and you’ll do it.

[anti-steroids]

sprints..last one for the week..got it done...its funny last I visited the track I sprinted on..it won! I showed the weaker side of me and was defeated
not today. TODAY WAS NOT THE DAY TO DIE!(Tomorrow wont be either but thats tomorrow) dominate the day

HITT cardio
6x30sec 100yards sprints
3:00 rest between each sprint
20 min liss post sprints

**total off day sat..test day is monday

[anti-steroids]

ok so finally got back in the gym..I hit 275x2 on bench(likely more in the tank just was kinda in my own head that day(monday)) I did make lemonade though
with good showings at 255x5,255x4,265x2 so that happend...as for today we have squats&deadlifts(yuckday!) lookin foward to it.week has been messed up
I still need to pay with 3 HITT sessions and I will Perhaps tonight!.lastly shoutout to 5six Who hooked me up with the new protein from CL
program 23 ..REALLY cool of him..should I just start a new journal to post thoughts on it?


weight-213.3
100%

bench press
275x2
265x1
255x5
255x4
255x3

one arm db row
100x9,9,9

tricep pushups weighted
bwx7,7,7
bw+45x6,4
bwx90x3

bb curls
100x6,6,6,6,6

**40min of liss post workout
**followed by my LAST SERVING OF GOLDEN FEAST

[anti-steroids]

real quick stupid elbow is bothering me(doc says its golfers elbow) did rehab today(didnt know you did rehab for that?)overhead pressing is cool,pulling too just squatting and benching is a task
here is the best I did this week before the pain..not a record did hit a pr of 515x1 recently

[anti-steroids]

got to return to lifting this week.only provision being of I FEEL ANY PAIN STOP. Good thing for me it was a good pair of days.hit 255x4,4 on monday did get a video
just no real editing( did it on that youtube one)



here is tuesdays lower body

squats
365x5
405x2
405x2
405x2
405x1
405x2

deadlifts
455x1
455x1
455x1
455x1
455x1
455x1

db rdl
60x6,6,10



leg ex
75x10,10,10

[anti-steroids]

HITT down..upper body up now!yucky

[anti-steroids]

workout was a good one too

bench press
225x3,3,3,3,3,3,3

bb curls
100x10,10,10

side laterals
25x10,12,12

bb rows
225x5,5

cable row
185x10,10,10
reason:back is sore as **** today)

open hand jm/skull crushers
100x,9,9,7,7,7

machine shoulder press
155xmax reps

[b]HITTcardio= 6x30 sec sprints(with 3:00 rest between each sprint)

[anti-steroids]

[jpfaherty]

What kind of dog do you have?! lol

Doing big things up in here!

PS- I'm a super lurker in here, figured I'd chime in when you could probably use a little advice! Check this video, helped cure all my elbow pain.

[anti-steroids]

What kind of dog do you have?! lol

Doing big things up in here!

PS- I'm a super lurker in here, figured I'd chime in when you could probably use a little advice! Check this video, helped cure all my elbow pain.

ha!3 (italian mastif,beagle,bichon) strange bunch they are.and thanks for lurking(I have lurked you as well cupcakes&deadlifts)
dude love all of K starr's stuff have not seen that video though(I will check it out)

[anti-steroids]

most recent thing I did on camera

[anti-steroids]

real quick




still using a really high training frequency( and loving it) want to know why I did not get on a stage this year( got wayyy to fat post diet 2010) sitting now at 216-220 on most days
depending on intake. I really want to see what sort of progress I have made since 2010 which was the last time I was lean.not to mention if I want to be a pro bb I need to hit a stage soon dont you think?

[anti-steroids]

here is teh yuckfest from monday

squats
405x2
425x3
455x2
455x1

deadlifts
405x1
405x1
405x1
405x1
405x1
455x1
455x1
475x1
475x1
475x1

**not really happy with the depth on the 455 squats
**not a single macro has been counted but I have not gained any weight none

[anti-steroids]

[anti-steroids]

“If you talk about it, it's a dream, if you envision it, it's possible, but if you schedule it, it's real.” Anthony Robbins