geek gets lean

[geek23ka]

http://articles.elitefts.com/trainin...aining-part-1/

for later reading. was told this was a good two part article.

[baker]

Meant to post in here earlier. Great progress so far geek. Lots of good folks in here supporting you. Keep after it.

[geek23ka]

Deadlift Day
1RM set to 280. take deads to 90%

Box Deads (all DO, no chalk)
135x3
170x3
175x3
185x3
190x3 *vid
200x3
didn't video 200, just the 190.


Deads (mixed and chalk)
210x2
225x2
240x2
245x2
255x2 *vid


Kettlebell Swings
greenx20, x20, x10

Back Hyperextensions
15, 10, 10

[Flounderbout]

Form on those deficit deads looked absolutely impeccable geek. Great work. And some nice heavy lifts too - looked as though you had plenty left in you on those. I can see 300 coming up quick...

[Scrabbz]

Form on those deficit deads looked absolutely impeccable geek. Great work. And some nice heavy lifts too - looked as though you had plenty left in you on those. I can see 300 coming up quick...

I agree 100%. Excellent work, geek. Great form and great output.

[geek23ka]

Meant to post in here earlier. Great progress so far geek. Lots of good folks in here supporting you. Keep after it.

thanks, baker! there are awesome people ITT. i agree.

Form on those deficit deads looked absolutely impeccable geek. Great work. And some nice heavy lifts too - looked as though you had plenty left in you on those. I can see 300 coming up quick...

deficit deads were ok with form. started breaking down with the heavy doubles. eh. somedays chickens...

300 is gonna be my bitch!!

hey there scrabbz. <3 i'm working hard, and happy about it.

[geek23ka]

today was conditioning day

The HOLY CRAP I WANNA PUKE circuit. done three times

prowler with 180 lbs on it 120 yards
20lb sledgehammer 15 tire slams each side
landmines +25 15 each side
yellow kettlebell 15 rounds each side of
fighter figure 8's
round and rounds
around the head (don't know the name)

after three rounds of that i was pretty damn tired. but happy.

[lochinvar76]

today was conditioning day

The HOLY CRAP I WANNA PUKE circuit. done three times

prowler with 180 lbs on it 120 yards
20lb sledgehammer 15 tire slams each side
landmines +25 15 each side
yellow kettlebell 15 rounds each side of
fighter figure 8's
round and rounds
around the head (don't know the name)

after three rounds of that i was pretty damn tired. but happy.

I got tired just reading that. srs.

[geek23ka]

really? bc when i look at it, it doesn't look like much, but omfg, when i was doing it i wanted to puke. my stomach was bugging me pretty much the whole time in the 2nd and 3rd circuits. prowler flu, man. i had it.

[RT1957]

today was conditioning day

The HOLY CRAP I WANNA PUKE circuit. done three times

prowler with 180 lbs on it 120 yards
20lb sledgehammer 15 tire slams each side
landmines +25 15 each side
yellow kettlebell 15 rounds each side of
fighter figure 8's
round and rounds
around the head (don't know the name)

after three rounds of that i was pretty damn tired. but happy.

OUCH!!!! ...nice work geek...what are landmines??

[geek23ka]

OUCH!!!! ...nice work geek...what are landmines??

there are lots of landmine variations. i was doing these.... but i was doing one side at a time and pushing the bar all the way up as far as my arms could reach.

[geek23ka]

loch made me think about my favorite action movie of all time, so now i am sharing it with all of you.

BEST. the best!!

[Scrabbz]

Indeed a tough circuit, geek. Job well done.

[thehobbes]

Jeez that's a rough circuit to say the least, I would've been puking in the broccoli trees for sure.

[Flounderbout]

As far as I'm concerned conditioning is something to do with hair that people do in the shower. And I don't do that either...
I like the look of those landmines though... And hitting stuff with a sledgehammer - what's not to like about that!?

[geek23ka]

Bench
barx10

60 degree incline bench press
barx10
65x5
75x5
75x5
75x5
75x5

OHP
65x3
75x3 (last was a push press)
75x3
75x3
75x3
75x3

60 degree incline bench press
65x8
65x8
65x8
65x6 (failed three separate times on rep 7. i kept trying)
65x7 (totally failed 8th rep)

Nice and tight DB row
40x6
40x6
40x6
40x6

Heavy and ugly DB row
60x6
60x6
60x6
60x6/60x5 (failed that 6th rep on the left)

[geek23ka]

Indeed a tough circuit, geek. Job well done.

Jeez that's a rough circuit to say the least, I would've been puking in the broccoli trees for sure.

As far as I'm concerned conditioning is something to do with hair that people do in the shower. And I don't do that either...
I like the look of those landmines though... And hitting stuff with a sledgehammer - what's not to like about that!?

conditioning is evil, but i think all of y'all would dig it. there is something about taking a sledgehammer to a big tire or pushing heavy ass weights across the parking lot that makes you feel like you could destroy a city if you wanted.

[GKC45]

You're really tearing some stuff up in here. Sometimes it's good to push just a little heavy and ugly so you know what just-right feels like.

[ilovethe80s]

I love how the pretty rows and the ugly rows are 2 different exercises . I also would have been puking during that conditioning but your description of it making you feel like you could take down a city makes it sound appealing. Your training is going so well!

[Scrabbz]

Your training is awesome geek. Good numbers and work you're putting in.

[Jtbny]

I'm trying to avoid your journal Geek. When I read it I feel like I'm such a slacker! After reading it though I feel like I could run through a wall I'm so inspired.

I need to get to Lowes and get a sledgehammer. I don't know what I'd hit but I'll just hack the ground up and scream "Wolverine"!!!

Keep hitting it hard!

[geek23ka]

You're really tearing some stuff up in here. Sometimes it's good to push just a little heavy and ugly so you know what just-right feels like.

heck yeah. and i am getting better at rowing 60 lbs, too. someday soon ill be doing ,ight and tight with 60 hi, gk! thanks for visiting my thread.

I love how the pretty rows and the ugly rows are 2 different exercises . I also would have been puking during that conditioning but your description of it making you feel like you could take down a city makes it sound appealing. Your training is going so well!

they definitely feel different. with light and tight, he makes me focus on moving the shoulder blade towards the spine.

thanks, laura.

Your training is awesome geek. Good numbers and work you're putting in.

today i mfing killed it!!!

I'm trying to avoid your journal Geek. When I read it I feel like I'm such a slacker! After reading it though I feel like I could run through a wall I'm so inspired.

I need to get to Lowes and get a sledgehammer. I don't know what I'd hit but I'll just hack the ground up and scream "Wolverine"!!!

Keep hitting it hard!

DO ITTTTTTT. i got to do squats with chains today and as soon as he told me what we were doing, my brain went to your video and i was like YESSSSSS!!!! RAWK!

workout comin up...

[geek23ka]

w/u
100 lunges in the parking lot
30 tire flips (it was a tractor tire, but dont know the weight. the size was 18.5-36 i think? can't remember)

squats
barx5
65x5
90x5
105x5
120x5
135x3
155x2
add 100 lbs chain
135x1
135x2
135x2
135x1
reduced chain to 50 pounds
135x1
135x2
135x2
135x1
135x1
135x1
135x1
135x1

bulgarian squats
10x4

so the chains are pretty much awesome. it was good for teaching me how to get the **** up, when i feel like i can't. i was able to teach myself to push my elbows under and look at the ceiling and get the heck up, rather than make my back like a table.

it taught me to push push push, do not give up. i loved it so much.

the tire flips were really fun.

also, i think i am recomping. my husband told me i'm looking different, even though the weight has been essentially the same for six months. the 5 days a week training with conditioning is helping. woot!

lucy photobomb. that silly girl.

[marathonmom262]

Hey geek!!!

Workouts looking super strong and you are looking awesome! Great progress over the last year while I've been journal slacking - you are blowing my mind over here.

Keep up the awesome work - I need you for motivation

[GKC45]

Good for you! Sometimes the hardest compliments to get are the ones from our spouses.

[baker]

Some great deadlift vid's geek and a sweet rear double bicep shot!

Very nice.

[geek23ka]

Hey geek!!!

Workouts looking super strong and you are looking awesome! Great progress over the last year while I've been journal slacking - you are blowing my mind over here.

Keep up the awesome work - I need you for motivation

!!!!! omg are you back? hows the baby?? imma have to get in your journal and start following you. yay!!

Good for you! Sometimes the hardest compliments to get are the ones from our spouses.

yeah, and my husband doesn't do lies. no white lies ever. he spares no feelings! which is one of my favorite things about him. that and the fact that he makes me luagh till i cry on a daily basis.

i'm still too fat, but it's a **** load better than 300+ pounds and sedentary. it's a process and i take joy in each stage. right now i am having a blast doing real training.

Some great deadlift vid's geek and a sweet rear double bicep shot!

Very nice.

thanks! i've checked out my biceps in the mirror before and i have loose skin on my arms, but if i hide it, i am getting some serious guns. it'll be great to strip more fat off eventually and see whats going on there.

[Jtbny]

Chains! I freaking love that chains are in vogue

Great pic and awesome photobomb. Wife is trying to talk me into a dog. Real easy when she's at work all day.

Have a great weekend!

[geek23ka]

john about dogs... yeah it's a lot of work. i thought about it for a long time... years... before i was ready. i knew i would be the one responsible so i made sure i was willing to put in the time.

now that i decided i was ready, she's worth it. omg SO adorable and the kids love her.

y'all i am in so much pain!!! my legs and glutes are screaming at me. i'd say the chains worked. lol.

bone broth on stove, veggies and eggs obtained from farmers market, etc, and recipes mapped out to utilize them. i feel so organized.

[Scrabbz]

Awesome work on the squats, geek. That is so much volume. I'm seriously impressed.