Carlman, Tommy boy and Krazy Chris. 3 retards that refuse to throw in the towel!

[NuclearArms]

Good seeing all you guys Saturday. Wish the rain held off til the day after. May have to log some stuff in here just to keep it real.

[ntrllftr]

Good seeing all you guys Saturday. Wish the rain held off til the day after. May have to log some stuff in here just to keep it real.

Most definitely Mark!!! Great seeing you! Been a looong time. You're more than welcome to post in here bruh! More the merrier to keep us all motivated and on top of our game.

[Capt_Lou]

Good seeing all you guys Saturday. Wish the rain held off til the day after. May have to log some stuff in here just to keep it real.

Most definitely Mark!!! Great seeing you! Been a looong time. You're more than welcome to post in here bruh! More the merrier to keep us all motivated and on top of our game.

Hell Mark can take Chri's place in here since he never actually posts a workout lol

[ntrllftr]

Todays journal update....

So, yesterday my body told me to take another day rest. At eleven o'clock last night I wake up in agonizing pain in my lower back. Couldn't roll over, couldn't get out of bed and couldn't sleep. Iced my back for five hours and woke up for work. Back feels better but a little stiff. Needless to say no weight s today. Gonna ice it a bit more and maybe put a little heat on it tonight. Leg day postponed for tomorrow.

[storm1507]

Hope the back gets better Carl. I've dealt w/ that some myself a couple of times this year.

[NuclearArms]

Think Chris talked about over training.
Rest is good.

[HoosierHardGain]

Todays journal update....

So, yesterday my body told me to take another day rest. At eleven o'clock last night I wake up in agonizing pain in my lower back. Couldn't roll over, couldn't get out of bed and couldn't sleep. Iced my back for five hours and woke up for work. Back feels better but a little stiff. Needless to say no weight s today. Gonna ice it a bit more and maybe put a little heat on it tonight. Leg day postponed for tomorrow.

Sucks being in that much pain, but nice job calling on your experience and laying off the iron for a day.

[ntrllftr]

Hope the back gets better Carl. I've dealt w/ that some myself a couple of times this year.

+

Sucks being in that much pain, but nice job calling on your experience and laying off the iron for a day.

Feeling much better but still a little stiff.
There once was a time I would go and train hard through the pain. Those days are over I think.

Think Chris talked about being a big pussy.
Rest is over rated!

Fixed that 4 U bruh!



Didn't push it but got some much needed leg work in.....

Free Motion Squat Macine:
5 sets of 12

Leg Extensions:
5 sets of 15

Lying Leg Curls:
5 sets of 10

Life Fitness Horizontal Leg Press:
5 sets of 12

Seated calf raises:
5 sets of 15

Not heavy but felt a pretty good burn.

[ljimd]

Sorry to hear about your back Carl. Glad it's feeling better.

[ntrllftr]

Sorry to hear about your back Carl. Glad it's feeling better.

Yeah, still have no clue why out of the blue it happened. Seems to be getting better. Thanks!

[ljimd]

Yeah, still have no clue why out of the blue it happened. Seems to be getting better. Thanks!

At first I thought those Sam Adams' were too heavy for you...........................JKJKJK

[ntrllftr]

At first I thought those Sam Adams' were too heavy for you...........................JKJKJK

[Capt_Lou]

^^^^^^^^^^^^ You best not be getting all broken!

Last few days I have been helping my wife and daughter in the gym. I really hope the wife sticks with it this time. She says she is, we had a real long heart to heart about it the other night and to just listen and get out of her head that everyone is staring at her. I hope to get her ot of our complex's gym and into mine soon.

My daughter made the travel soccer team, since this is her first year at travel she is pretty worried about not being good enough. So I having her do a lot of treadmill work to get her cardio in check and some light weights with a lot of reps for legs and some upper body. She gets pretty mad when I tell her that she has some interval training on the treadmill. Usually 1 min walk and 5 min hard jog.

I changed my split since I will be doing back on Sunday's now.

Monday - Shoulders
Tuesday - Arms
Wednesday - Off
Thursday - Legs
Friday - Off
Saturday - Chest
Sunday Back

The last few days I just did some light weight for shoulders and arms since I just did them on Saturday and Sunday of last week with my old split.

Tonight I will start my new round of 5/3/1

[ntrllftr]

Dude, I've been broken for a good couple years. I've been held together with mental duct tape.

Congrats to yer daughter Tom!!!!


Ok so the owner of my company bought everyone Club Seats for the Indians game tomorrow. Free all you can eat buffet and non alcoholic drinks. Don't worry I have some money stashed awhey for some real drinks.

Saturday is our company 60th anniversary party. Everyone is expected to show up. Famous Daves is catering it.

Needless to say I'll be busy the next few days. Think it is a good thing actually since my back is bothering me. A few days will be a good thing.

Today I decided to do a full upper body session...

Incline bench Press
Icarian chest press machine
Lat Pulldowns
Seated supported machine rows
Icarian military presses
Hammer Strength preacher curls
Straight bar tricep push downs


Should get me through to Sunday or Monday.

[orca]

I was really looking forward to that session and the steak afterwards....it was my turf! Hope y'all had a great session. Sorry I couldn't stay longer. Carl I'll see you in a couple months.

[Capt_Lou]

Dude, I've been broken for a good couple years. I've been held together with mental duct tape.

Congrats to yer daughter Tom!!!!

Thanks!

Duct tape and a will and prayer for me lol4

I was really looking forward to that session and the steak afterwards....it was my turf! Hope y'all had a great session. Sorry I couldn't stay longer. Carl I'll see you in a couple months.

We gotta try this again soon.

________________

Legs and the start of another round of 5/3/1

Squatz
135 x 8
185 x 5
225 x 3
260 x 5
280 x 5
300 x 5

Leg Press
540 x 10
630 x 10
720 x 10 - Little tight on my right hip flexor on this one

Leg Extensions
55 x 10
65 x 8
75 x 8

Leg Curls
150 x 8
150 x 8
150 x 6

Hammer Strength calf press
270 x 10
360 x 8
360 x 8
360 x 8
360 x 8

[erinlee01]

A little late, but in.

Chris - Glad to hear the recovery is going well!

Tom - I've run 5/3/1 for like 2 years straight. Good luck with it!

Carl - How's the back feeling? It doesn't take much to injure it. I blew my disc picking up my bathrobe from the floor.

[NuclearArms]

Nice quote there Carl.

And I'm stealing that mental duct tape line. That's a good one.

Finally got a good 4 weeks of return to training in. Time to start logging the workouts in the book and thanks for the invite, I'll report in here what I'll be doing.

[Capt_Lou]

.

Finally got a good 4 weeks of return to training in. Time to start logging the workouts in the book and thanks for the invite, I'll report in here what I'll be doing.

Lift heavy brother!

A little late, but in.

Chris - Glad to hear the recovery is going well!

Tom - I've run 5/3/1 for like 2 years straight. Good luck with it!

Carl - How's the back feeling? It doesn't take much to injure it. I blew my disc picking up my bathrobe from the floor.

In on page 4

I'll run this for about a year and see where I am at. I think I can finish this with a 350 bench, 400+ squat, 500+ dead and 250+ overhead press when done. As long as I can stay injury free.

[erinlee01]

Lift heavy brother!



In on page 4

I'll run this for about a year and see where I am at. I think I can finish this with a 350 bench, 400+ squat, 500+ dead and 250+ overhead press when done. As long as I can stay injury free.

Hey, now that I am unemployed I actually have better things to do than be on the internet!!!

Staying injury free is the key. I made some gains, but kept getting setback with injuries. I liked the organization of the program. It was nice knowing going in what you were going to lift. Pushed me a little harder on those days you're just not feeling it.

[Capt_Lou]

Hey, now that I am unemployed I actually have better things to do than be on the internet!!!

Staying injury free is the key. I made some gains, but kept getting setback with injuries. I liked the organization of the program. It was nice knowing going in what you were going to lift. Pushed me a little harder on those days you're just not feeling it.

Staying injury free is my main goal, as I go heavier and heavier it gets harder and harder.

Chest

5/3/1 at 75%/80%/85% at 5 reps each

Bench
135 x 8
185 x 5
225 x 3
240 x 5
255 x 5
270 x 5 - Felt like 500 pounds ughhhh

DB Incline
85 x 8
90 x 8
100 x 8
100 x 8

Incline Flys
45 x 8
55 x 8
65 x 8
70 x 6

Low cable crossovers
55 x 8
55 x 8
55 x 8

hammer Strength flat press - Did partials at bottom position
90 x 10
90 x 10
90 x 10

[ntrllftr]

Carl - How's the back feeling? It doesn't take much to injure it. I blew my disc picking up my bathrobe from the floor.

Feeling really good right now. Plan on going to the gym later to hit some legs. I know that feel... Last week I picked up a water jug out of the fridge and strained my neck. Rolleyes 4 sure!!!!

Nice quote there Carl.

And I'm stealing that mental duct tape line. That's a good one.

Finally got a good 4 weeks of return to training in. Time to start logging the workouts in the book and thanks for the invite, I'll report in here what I'll be doing.

So, I cropped this photo from last week. I feel like a meatball. Sure arm looks to be 18" but in reality only just a bit over 16". But for 5 foot nothing and a buck fiddy... I guess it's all good. I'm gonna use this photo for motivation to get cut up cuz I hate looking like a meatball!

[ironwill2008]

Think it is a good thing actually since my back is bothering me. A few days will be a good thing.

Hope your back is better by now. That's one injury that will take over your life.

Staying injury free is my main goal, as I go heavier and heavier it gets harder and harder.

QFT. For experienced guys with some mileage, there's a fine line between progressing and regressing.

[Capt_Lou]

So, I cropped this photo from last week. I feel like a meatball. Sure arm looks to be 18" but in reality only just a bit over 16". But for 5 foot nothing and a buck fiddy... I guess it's all good. I'm gonna use this photo for motivation to get cut up cuz I hate looking like a meatball!

And I look like Pork sausage lol

Hit some deadz today, with one of the power lifters at the gym. He helped me a bit on my form and said it really was not too bad, just concentrate on keeping my chest up and drive my hips through the lift. Lifting with him on Sunday's we be a reoccurring theme.

Deadz
135 x 8
225 x 8
315 x 6
325 x 5
345 x 5
365 x 5

Box deadz
135 x 10
225 x 8
225 x 8

High Rack Pulls
225 x 10
315 x 8
315 x 8

Pull Downs
160 x 8
170 x 8
170 x 8

Ran out of time due to instruction and wife had to be some where at 12:30

[ntrllftr]

Hope your back is better by now. That's one injury that will take over your life.

Took an aleve and applied the mental duct tape today... No pain in the gym

And I look like Pork sausage lol

Yeah, a 12lb sausage ina 10lb bag


Today I did 10 sets of these.....






And a bunch of seated calf raises.

[Capt_Lou]

Yeah, a 12lb sausage ina 10lb bag

You saying I'm about to burst open???

[ntrllftr]

Chest triceps today


Bench Press:
135 - 10,10,10
205 - 8,8,8,6,6

Hammer Strength Incline Press:
45's - 10,10
90's - 8,8,8,8,8

Peck Deck:
4 sets of 10 reps


Life Fitness Tricep Machine:
120 - 15,15
150 - 12,12,12,12,10

Bent Over Rope Tricep Extension:
100 - 12,12,10,10,10

[Capt_Lou]

Walking out of my place to go to the gym, felt a small twinge in my right Hamstring. FML!!

Weights felt pretty heavy today, I think I need to bump up my calories a bit to match the increased load I am doing. So a few hundred extra will be on tap for a week to see how I respond.

Shoulders
Seated overhead press - bar to chin
Bar x 10
135 x 5
135 x 5
170 x 5
185 x 5
195 x 5 this was a struggle

Unsupported behind neck on smith
90 x 8
110 x 6
110 x 6

Standing DB side raises
30 x 10
35 x 10
40 x 8
40 x 6

Upright cable rows
144 x 10
154 x 8
154 x 8

DB Shrugs
105 x 8
120 x 8
135 x 6
135 x 6
135 x 6

[fittofattofit]

Today I did 10 sets of these.....

Great form on those ... I'm never a fan of Smith squats because the form is often so bad but you've got great depth and you're keeping that bar tracking with the COG straight through that shin and into the heel the whole time

Nice pic above as well ... 16+" arms are huge at 150. Can't believe that you're not 170

[ntrllftr]

Great form on those ... I'm never a fan of Smith squats because the form is often so bad but you've got great depth and you're keeping that bar tracking with the COG straight through that shin and into the heel the whole time

Nice pic above as well ... 16+" arms are huge at 150. Can't believe that you're not 170

Thanks Fitfat!!!!!! Once I hit 165+ I look like a beach ball with arms and legs. Ain't nobody wanna see that. Although , I do get that a lot at the gym... "I thought you were more like 180" blah blah blah... So, I will take it. It's only a number, right?! I know I get down on myself cuz I am not heavier but I have to deal with what I am made of. And that is a buck o' five and full of vengeance!!!!!!


Woke up this morning and put my sox and shoes on with ease. No discomfort. I still decided to take another training session off from deadlifts today to be safe.
See.... You can teach old dogs new tricks.



Hammer Strength Iso Lateral Rows:
45's - 10,10,10
90's - 10
135's - 8,8,8,8
90 - 15,15,15


Close Grip Pull Downs (V- Bar)
120 - 10,10,10,10,10


Dumbell Curls:
25's - 10,10
50's - 8,8,6
30's - 10,10,10,10,10