Oscillatory disambiguation

[flabouy]

Well.. old man back in the house..

I am just off a de-load so I suppose this is as good a place to interject my feeble undertakings as any... squeezing down off of the last bulk which topped out at 250... I am slowly bringing things down whereas after about 60 days I stand at 230... my goal is another 5 by new years. 225 seems to be my sweet spot when it comes to walking around weight and since I have the testosterone of the crypt keeper I will take any minimal gains the feed trough allows. Delt seems to have finally healed to the point my left side is actually contributing to the effort these days.. The TRx straps and all the scapular work has taken most of the pain away and given me about 80-90% of my ROM back under load. No excuses, just the facts...

So, since this is the beginning of the blog, I will catch up yesterday's work which was day one after the deload.

Pre-workout stretch/warmup
Dead Hangs
TRx Chest Press
DB Arnolds – 50 x 20

Triset
Incline BB – 135 x 10 x 3
Decline BB – 185 x 10 x 2, 225 x 10
Floor BB Press – 225 x 10 x 3

Superset
Floor BB Press (6-8) – 275, 275, 315
DB Bench (6-8) – 100 x 3 sets

Superset
Machine Bench Press (6-8) – 6P, 8P, 10P
DB Pullovers (6-8) – 100 x 3 sets

Cable Crossovers – 70 x 10 x 3 sets

Superset
Hanging Leg Raise – 20 x 3 sets
Decline(Bench) Pushups – 20 x 3 sets

Fighting weight:230

[flabouy]

12/12/13

Grunt Life - Week Whatever

Preworkout warmup/stretch
TRx Chest Press
TRx Back Row
Incline DB's 20 x 20

Triset
Incline DB's(6-8) - 25, 30, 35
Rope Pushdowns (8-10) - 60, 70, 80
Crosshammers - 35 x 10 x 3 sets

Superset
EzBar Curls(6-8) -75, 95, 110
Weighted Dip Bar - (+25) x 10 x 3 sets

Triset
BB Preachers(6-8) - 45, 75, 65
2A OH Tri Ext (6-8) - 80 x 3 sets
Rev BB Curl (6-8) - 65, 95, 65

BB Curl Negatives(10sec, 8sec, 5 sec) - 65, 95, 65
DB Crosshammers (10-12) - 50, 45, 35
OH Cable Curls - 40(10), 60(8), 70(6), 30(8)
BB Forearm Curls(Bench) - 110(15), 110(12), 110(10)

Hanging Leg Raises - 20 x 3 sets

Fighting weight: 230

[mylissa1]

We're both back on track...no more being bad

[flabouy]

We're both back on track...no more being bad

Don't hold your breath... Bad seems to follow me around like a lost puppy...

[underdog1495]

Great workout, I can't say I've ever had that kind of volume, how long does that take? Rest between sets?

[flabouy]

Great workout, I can't say I've ever had that kind of volume, how long does that take? Rest between sets?

Lol... volume and I understand each other.. I call it cardio

My rest breaks are typically 30-45 seconds after Triset, Superset, or Single Set. (Includes setup time). Warmup/stretching typically burns 10-12 minutes before I jump off into the routine, but most days I am on the floor an hour and fifteen minutes... One solid hour of work and I sweat as hard on arm routines as I do leg routines because I try and keep rest minimal and intensity as high as possible while maintaining focus on form. My biggest issue with this over time is rest days.. I find it extremely hard to take breaks.. My deload was 5 days, so at the moment I feel strong... give it a week or so and the top starts to drop off and I start bitching like a school girl about all the little aches and pains....

[dozersmommy]

Wakie Wakie, Eggs n Bacie..Nice work! So, plans/goals for the up coming year? And I don't want to hear about, "leaning out". Gimme somethin' good, new and exciting!! What you got,hmmm?

[flabouy]

Wakie Wakie, Eggs n Bacie..Nice work! So, plans/goals for the up coming year? And I don't want to hear about, "leaning out". Gimme somethin' good, new and exciting!! What you got,hmmm?

LMAO!!

Goals for the new year include celebrating Auburn as National Champions... and let's see...I blew my goal of a 243# Standing Military by Oct 23rd this year so I am still working on finding that last 13# until it gets met....or I break again.. and my shadow is not yet big enough to scare babies and malcontents, so I suppose I will work on that... I finally got Gracie back so I would like to be able to hit steel at a 1000 this year... beyond that, dunno... I suppose I have to survive this year first.. if I accomplish that without any further injuries I suppose I can can up with something... at my age, getting up every day at 4 a.m. should win gold somewhere..

[underdog1495]

You like Auburn huh? I just sent you a link to a Christmas Display that you'll love then. I can't post link in a post yet, so I pm'd ya

[flabouy]

You like Auburn huh? I just sent you a link to a Christmas Display that you'll love then. I can't post link in a post yet, so I pm'd ya

Yep.. seen that one several times this week..... seems all my Bama friends are forwarding it. I tell them that is Saban's neighbors... which is why he wants to move to Texas..

[Beast]

Great to see you posting Flabouy! Solid workouts!

[flabouy]

Great to see you posting Flabouy! Solid workouts!

Thanks Derek.. It all started with you... I am just still trying to do my part my man. Maybe one day when I grow up, I can lose the fat boy mentality..

[flabouy]

2013-11-06_05-56-21_800_zps4d81e5d0 (2).jpg

I call this routine "DT's"... because not many routines give me the tremors like Deads and T-Bars...

All I have left is TGIF...

Grunt Life - Week Whatever

Pre-workout warmup/stretch
Dead Hangs
TRx Back Row
Pullups
WG Lat Pulldowns - 100 x 20

Triset
Bent BB Rows (8-10) - 135, 185, 225, 245(4)
Machine OH Pulldowns(8-10) - 6P, 8P, 8P, 6P
1A DB Rows(8-10) - 50, 80, 80, 80

Superset
Ole Skool T-Bars(8-10) - 3P, 4P, 5P, 5P
Pullups - 5, 5, 4, 3

Deadlifts (6,4,4,2,1) - 225, 315, 385, 455, 385

BB Shrugs - 315 x 10 x 3 sets

Superset
Smith Shrugs(10-12) - 4P, 6P, 4P
DB Trap Pullbacks (18-20) - 50 x 3 sets

Hanging Leg Raises - 20 x 3 sets

Fighting weight: 229.6

and the debate begins... trying to decide between running the Yates Blood and Guts, FST-7, or Stoppani's 6 week shred after the first of the year... now that I am back in the 220's, it would not take much to shred a few percent in 6-8 weeks... dunno... we shall see.


Edit: OK.. I give up.. I cannot make the attachment show other than by link..

[mylissa1]

So, working on your swimsuit body are ya?

[flabouy]

It's 39* this morning.... more like resisting the urge to hibernate and just trying to stay thawed out...

[BIuespower]

About time you showed up The gang is now back in full force, just the way it should be. One big happy dysfunctional family.lol In all seriousness, glad you started up the log over here. It wouldn't be the same without you

[flabouy]

About time you showed up The gang is now back in full force, just the way it should be. One big happy dysfunctional family.lol In all seriousness, glad you started up the log over here. It wouldn't be the same without you

Dysfunctional and I are BFF's...

[BIuespower]

Dysfunctional and I are BFF's...

rofl you and me both man! did I actually beat you to logging this morning? I win 8-)

[flabouy]

"Throw the scales away.. " "The mirror will show your progress... " " No pain, no gain.."

You know all the sayings.. we have all heard them a thousand times on our journey and some of us have even given them to others... well, I am about to give you another.

"Belts don't lie."

As adolescents we all had parents who tracked our growth by making us stand tall against the wall as they marked another notch on the timeline indicating that yes, you had indeed grown another inch ot two taller the past year. It is reaffirmation to them that you are growing within "tolerances" but also it is a means to look back and see where the child has come over time and what progress has been made.

How sad is it that I replaced a line on the wall with notches on a belt?

This weekend presented several opportunities to show me the means to reflect on my recent progress... yes, the scales are moving in the right direction... yes, the weight on the end of the bar is steadily moving north.. and I became pleasantly surprised when getting ready for the Toys for Kids Ball on Saturday night, I was able to comfortably get into my tuxedo that I have not been able to wear in quite a while... I will pause here a moment so those of you who just went into shock, have a moment to recover...

Better now? Yes, Marine owns a tuxedo.. and several monkey suits in case I ever get called upon to accept that Nobel Peace prize or have to go give my condolences to any of you who decide they need to enter the bonds of marriage. As I was trying to decide between the tux or the dark grey Hugo Boss pinstripe, I pulled out a belt that I had bought since my transformation started a couple years back.. as I slid it on and drew it tight, it ran past all the hook holes and I was left gawking at the reality that even though I am ten pounds heavier than the weight when I bought that belt, it was surely too big for me to wear... the princess walked in about that time and caught me grinning like the chesire cat... she just shook her head and kept right on walking...

I started this journey out of necessity and my goal was to get back into fighting trim. I left the Marine Corps at a solid 228. The scale showed me 228 two days ago and I suppose I should be satisfied with that result. But call me crazy, that damn belt challenged me. If I can do this at 53 and continue to make gains on the right side of those hook holes, then who am I to argue... because..

".. a belt never lies."

Grunt Life - Week Whatever

Pre-workout warmup/stretch
Dead Hangs
TRx Chest Press
Wall Scapular Slides

Triset
BB Inclines(8-10) - 135, 155, 185
BB Declines (8-10) - 225, 245, 265
BB Bench - (8-10) - 225, 275, 315(6)

Superset
Pec Dec(10-12) - 260, 290, 290(Open Hand)
DB Flat flyes(10-12) - 40, 50, 45

Superset
DB Bench (6-8) - 100, 90, 100
DB Pullovers(8-10) - 100, 80, 100

Superset
Machine Flat Press(Hammer Grip)(8-10) - 6P, 8P, 6P
BB Bench(10-12) - 225 x 3 sets

Superset
Hanging Full Leg Raise - 20 x 3 sets
Decline Pushups(Bench) - 15 x 3 sets

Fighting Weight: 228

Smoke em if you have em..

[BIuespower]

You mean you didn't break out the adidas WO flex band pants for the ball? My goal is to get so big on my bulk that my belt no longer fits. Being lean is very overrated imo.lol

[flabouy]

You mean you didn't break out the adidas WO flex band pants for the ball? My goal is to get so big on my bulk that my belt no longer fits. Being lean is very overrated imo.lol

I am just giving you a 60 day head start... Ready.. set... LIFT!!!

[flabouy]

Well, I was waiting for the other shoe to drop and this morning was the appointed time and place... I have been steadily, but slowly, squeezing down the weight and typically I sacrifice some top end when doing so.. this morning, even my sweat rag felt heavy. So I grabbed another gear and went repping instead of heavy.. sort of..

It is probably a good thing that this fell on shoulder day, because now that the delt injury is mostly in the rear view, I have really spent very little time building it back up.. I have basically just thrown it to the wolves with my regular work. I noted the difference today as I worked in the 15 rep range and it became the deciding factor in my next routine. I think through the rest of the holidays I will concentrate on shredding and repping..{with an occasional heavy thrown in for good measure}

Best laid plans, ehhh?

Grunt Life - Week Whatever

Preworkout Stretch/warmup
Dead Hangs
TRx Back Rows
DB Arnolds - 50 x 20
DB Side Lats - 15 x 20
Front BB Raise - 45 x 20

Quadset (12-15)
Standing Military - 95 x 2 sets, 135 x 3 sets
DB Side Lats - 25 x 5 sets
DB Arnolds - 50 x 5 sets
Front BB Raise - 45 x 5 sets

Superset (10-12)
Rev Pec Dec - 130 x 3 sets
DB Rear Delt Fly - 35 x 3 sets

Superset (10-12)
Machine Shoulder Press - 2P, +50, 4P
BB Upright Row - 95 x 1 set, 65 x 2 sets

Mid-Shin Rack Pulls - 225(10), 315(8), 365(8), 405(6), 465(4)

Superset(15-20)
Smith Shrugs - 6P, 8P, 6P
DB Trap Pullbacks - 45 x 3 sets

Hanging Full Leg Raise - 20 x 3 sets

Fighting Weight: 227

[dozersmommy]

LMAO!!

Goals for the new year include celebrating Auburn as National Champions... and let's see...I blew my goal of a 243# Standing Military by Oct 23rd this year so I am still working on finding that last 13# until it gets met....or I break again.. and my shadow is not yet big enough to scare babies and malcontents, so I suppose I will work on that... I finally got Gracie back so I would like to be able to hit steel at a 1000 this year... beyond that, dunno... I suppose I have to survive this year first.. if I accomplish that without any further injuries I suppose I can can up with something... at my age, getting up every day at 4 a.m. should win gold somewhere..

LMAO!!!! Here's the gold for getting up at 4am, you win Have you takin' Gracie out at all, since her return home?

And as for the debate..I would go with Yates Blood and Guts!! Sounds brutal, and we like brutal...or at least I do

[flabouy]

LMAO!!!! Here's the gold for getting up at 4am, you win Have you takin' Gracie out at all, since her return home?

And as for the debate..I would go with Yates Blood and Guts!! Sounds brutal, and we like brutal...or at least I do

Yes, I have taken her out and hugged her a few times... and tucked her safely back into the drag bag. I am still working on her to get her ready for the range. I added a front mount Pic rail to hold the Harris Bipod and got her a new Badger DBM to hold the expanded mags.. I still have to mount the glass, but I have a nice Viper PST 4-16 X 50 FFP Illum Ret to top her off... after that its add a level indicator and Nightforce ADI and she will be set..

..and brutal.. yes, its my mantra but I do brutal every day... my joints are not what they used to be so I am going to high rep for a few weeks to give them a break... or at least I say that today... tomorrow I might get up in the mood to set a PR or something foolish like that... we will see...

[dozersmommy]

Yes, I have taken her out and hugged her a few times... and tucked her safely back into the drag bag. I am still working on her to get her ready for the range. I added a front mount Pic rail to hold the Harris Bipod and got her a new Badger DBM to hold the expanded mags.. I still have to mount the glass, but I have a nice Viper PST 4-16 X 50 FFP Illum Ret to top her off... after that its add a level indicator and Nightforce ADI and she will be set..

..and brutal.. yes, its my mantra but I do brutal every day... my joints are not what they used to be so I am going to high rep for a few weeks to give them a break... or at least I say that today... tomorrow I might get up in the mood to set a PR or something foolish like that... we will see...

Lol love it!!! Oh hell yeah Rick, she sounds AMAZING!!!!

ROFL I hear ya on the old joints, I have the same issue. HAHA DO IT!!!!!!!!!!

[flabouy]

Lol love it!!! Oh hell yeah Rick, she sounds AMAZING!!!!

ROFL I hear ya on the old joints, I have the same issue. HAHA DO IT!!!!!!!!!!

Bad to the Bone

Gracie.jpg

[mylissa1]

Say it isn't so!! High reps??? Where is the man I married!!!!!!

[flabouy]

Say it isn't so!! High reps??? Where is the man I married!!!!!!

High reppin and high steppin... now.. if you hear me use the C word you best get worried...

[flabouy]

Seperation.jpg

Mr Merlot makes me mushy....

Yep.. weight has been peeling off the last couple weeks and I was scratching my head over what evil force had swept down and had impact... my feedings have been the same... my training the same... I just couldn't put my finger on it until this morning the princess commented.. "Well, you haven't had a glass {bottle: the bottle is glass, right?} in the last couple of weeks... in that moment the light bulb turned on...

Never said I was the sharpest knife in the drawer...

Grunt Life - Week Whatever

Pre-workout warmup/stretch
Dead Hangs
TRx Chest Press
Inc DB Curls
BW Dips
Chinups

Quadset (12-15)
Inc DB Curls - 20, 25, 30, 25
BW Dips - 15 x 4 sets
EzBar Preachers - 65 x 4 sets
Skulls - 95 x 4 sets

Superset (12-15)
Cross Hammers - 40, 50, 50, 40
Rev BB Curls - 65, 95, 95, 65

Triset (12-15)
DB Hammers - 25 x 3 sets
BB Negs (10 sec, 8 sec, 5 sec) - 95, 95, 65

Burnouts
BB Curls - 65 to failure
Inc DB Curls - 25 to failure
Rope Pushdowns - 60 to failure
BB Forearm Curls - 110 to failure

Hanging Full leg Raise - 20 x 2 sets

Fighting weight: 226

[mylissa1]

You're welcome