I was 195 lb and well over 30% bf maybe 4-5 years ago, I was FAT and very weak. I started going to the gym regularly but didn't have a real plan for a year, got a little stronger and dieted down to 170 lb.... but was VERY flat and weak. I went on a hike with my then gf/now fiancée and her brother and couldn't even keep up.
switched gyms, did 5/3/1 plus my own assistance bs until the end of that year and filled back out to 185 lb, got stronger. dieted down to the me shown in the left half of my avi. I was 169 lb and 15% bf but way too small, I needed to wear a shrunken medium to look "big" and I looked skinny.
started my first real bulk last summer, got up to 212 lb and 27% bf via Bod Pod, gained anywhere from 50-100 lb on certain lifts, and started dieting down again this past January/February, at first conventionally then 3.5 weeks of RFL. got down to 194 lb at 20% bf, then have been trying to slow/lean gain back up... so far I'm at 201.x and 20% bf?
BW 6/2011: 169 lb
BW 9/2011: 186 lb
BW 1/2012: 206 lb caliper BF: 21.32% Bod Pod (actual): 26.8%
BW 5/2012: 194 lb caliper BF: 15.08% Bod Pod (estimate): 20%
BW 6/2012: 201 lb caliper BF: ~15% Bod Pod (estimate): 20%
weight progression on various lifts (6/2011 vs 9/2011 vs 1/2012 vs 5/2012)
incline bench: 45x10 DB vs 185x4 vs 215x8 vs 225x3x2 (RFL)
flat bench: 155x8 smith bench vs 245x8 smith bench vs 245x7 bb bench vs 275x1 (RFL)
deadlift: 205x8 vs 265x9 vs 385x1 vs 405x1 (RFL)
squat: 205x8 (3/4 squat at best) vs 185xsum hack squat (due to injuries) vs 225x8 back squat (pretty close to parallel) vs 275x1 back squat (just short of parallel, RFL)
bb ohp: 125x9 (push press) vs 115x9 (seated bb ohp) vs 155x7 (seated bb ohp) vs 175x1 (RFL)
DB dead stop row: 100x8 vs 125x8 vs 125x12 regular DB row (strapped) vs 125x19 DB row (strapped)
Vbar row: 0 vs 0 vs 3 plates x8 vs 4.5 plates x4 (RFL)
GOALS
short-term (by end of December 2012)
- weigh in at 210 or more as lean as possible
- continue adding at least 10-20 lb a month to every lift
- balance out shoulder development
- boulder shoulders
- test 1RM for big lifts
medium-term (through to next summer/fall 2013)
- start dieting in january until friend's wedding in May, break for one month then diet until my wedding in September
- re-evaluate physique
- take stock of any injuries
long-term
- at least 1000 lb total (315 lb bench and squat, 405 lb dead), and 2pps seated ohp
- 190-200 lb or more at 10-15% bf, not really sure how much I will have to weigh to be "big enough" but I very much enjoy being under 15% bf
- basically be decently strong and look the part, with more emphasis on looks
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Thread: Growing The Fro Out
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06-27-2012, 04:47 PM #1
Growing The Fro Out
Last edited by fr0IVIan; 06-27-2012 at 05:11 PM.
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06-27-2012, 04:48 PM #2
breakfast: 8 eggs (2 whole), 5 pop tarts
BACK/BIS
AM SESH
WGLP
195x8 PR FORM
180x10
165x12
CGLP
210x8 PR FORM
195x8
180x10
OL SKOOL VBAR ROWS IN TEH CORNER, toes up to BB nut, feet wider than shoulder width apart.
4.5 plates x6 christ my lats almost detached when I put the bar down
4 plates x10 clean up last 2 reps
ONE-ARM BB ROW
3 25's x10 RL *needs more squeeze
STANDING HS LOW ROW
100ps x12 (12) RL
95ps x12 (12) RL
metcon - jump rope double unders alternating ~15 sec skipping (9-10 doubles) @ 9.86/10 difficulty with 30 sec rest for ~10 mins
-15 sec rest
post meal: 1 lb ribeye
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06-27-2012, 04:49 PM #3
pre meal: 5 pop tarts, 50g Carnivor
PM SESH
SEATED CG ROW/20 REP BAND PULL APARTS
165x15 +2 reps (15) last 2 reps need cleanup
x10 +1 rep (10) clean up last rep
x8 (8)
150x10 (10)
135x10 (10)
drop 90x15 wider grip
drop 60x15
STRAIGHT ARM ROPE PULLOVER/FACE PULLS
140x15 +1 rep (15)
x10 (10)
x8 (8)
120x10 (10)
100x10 (10)
drop kayak rows
80x5 MLR drop 60x5 MLR
---------------
150x10 x10 x10
140x10
130x10
INCLINE REAR DELT SWINGS
30x60
15x30
5x25
super strict one-arm reps ramped to
CABLE EZBAR CURLS
150x10 pretty clean, needs less mini-breather.
140x10 samesies
PINWHEELS
50x10 RL meh
45x10 RL meh
left arm y u weaker but bigger!!?!?
RIGHT-ARM DB PREACHER CURL
25x12 (12)
20x12 (12)
full stretch, slight pause, squeeze at top.
K PIPE CURLS
25x25 LR +5 reps
abz: side plank 3x30 sec LR, balls I knew I'd been neglecting training my obliques but this was bad, left serratus was fatigued for some reason which made the left plank a lul
post meal: 1 lb ribeye
shoulders are feeling loose and clickety-clackety lately, but I guess a month of two a days will do that to you. prob just need some real rest days...Last edited by fr0IVIan; 06-27-2012 at 08:25 PM.
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06-27-2012, 09:40 PM #4
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06-28-2012, 06:20 AM #5
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06-28-2012, 10:10 AM #6
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06-28-2012, 10:11 AM #7
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06-28-2012, 10:13 AM #8
breakfast: 8 eggs (2 or so whole, these eggs were really fragile and yolks kept falling in), 5 pop tarts
LEGS (QUAD DOMINANT)/TRAPS/CALVES
AM SESH
warm up (3 ramped sets of 12-15 each):
lying leg curls/leg extensions
calf raises
1 set squeezed hypers
BACK SQUAT
singles up to
225x1, not bad depth, some heel lift.
I couldn't stay away from squats. *as long as I take a little walk in between reps to loosen the hip flexor out, I'm gtg.
MACHINE TBDL, paused at the bottom under tension so I don't bounce off the rubber stops.
2pps x12
2.5pps x12
3pps x12
3.5x12 AMRAP (strapped)
MACHINE TBDL'S ARE CASH ****ING SWOLE QUAD MONEY. *didn't feel them in my hams at all.
LEG PRESS feet low and shoulder width, pointed out slightly, no lockout, push through toes, 6" ROM.
5pps 2x15
4pps x20
3pps x25, 2-3 second descent.
BB SHRUGS, chalked top sets.
325x10 (10) PR +10 lb
x8 (8)
x4 (6), grip was giving out and since I was using a bench instead of a cage, I decided to rack it.
275x14 (strapped)
225x18 (strapped)
bench press grip.
DEADSTOP SLDL
255x8 (8)
245x8 (8)
had to take breathers after rep 6 on both sets.
STANDING GASTROC RAISE
195x10 (10) +sexual feel*
x8 (8)*
x6 (6) secks
180x8 (8)
165x6 (8) -2 reps, not so secks
post meal: 1 lb slow cooked pork loin as soon as I get a haircut
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06-28-2012, 10:40 AM #9
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06-28-2012, 11:10 AM #10
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06-28-2012, 11:15 AM #11
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06-28-2012, 11:20 AM #12
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06-28-2012, 02:09 PM #13
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06-28-2012, 05:56 PM #14
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06-28-2012, 06:57 PM #15
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06-28-2012, 08:58 PM #16
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06-28-2012, 10:15 PM #17
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06-29-2012, 06:17 AM #18
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06-29-2012, 06:19 AM #19
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06-29-2012, 06:20 AM #20
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06-29-2012, 06:29 AM #21
FML. I realized it after spending like a year seeing it on the other site thinking... oh cool, 'FroIvan'... oh wait misspell... 'Froivian?'... no that's just stupid. Than I thought it was 'FroVan' with a super-emphasized V for most of my e-fitness community life. Only last night did I connect the dots and realize that I'm a MFing idiot. At least I'm not alone haha
Also your 19 daily sessions posting will be missed here and in BOI over the next couple days :[
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06-29-2012, 06:58 AM #22
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06-29-2012, 11:54 AM #23
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06-29-2012, 12:12 PM #24
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06-29-2012, 12:38 PM #25
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06-29-2012, 02:40 PM #26
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06-29-2012, 03:38 PM #27
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06-29-2012, 04:51 PM #28
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06-29-2012, 04:53 PM #29
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06-29-2012, 04:54 PM #30
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