Imo, the last reasonable leg day I had was some time in September during prep.
I completely blew my own socks off today.
F.S.U.U
The toughest training day that should be on any serious lifters routine.
Legs.
The wolf is coming for his food...
Leg Press, PWO
30x90, 20x180, 20x270, 20x360, 20x450
20x540, 20x630
By now my mental target is in sight, repping the stack. The trick is to get there without pulling anything AND not to tax myself out before pressing a grand.
10x720, 6x810, 6x900, 6x990
6x1,080
8x1,080
10x1,080
leg press Calf Raise
3 sets of 10x900 lbs.
10x720, 12x720, 20x720
What other feats of awesomeness can I accomplish today...
Icarian "Power Squat", PWO
10x720(max weight the machine can load)
12x720
15x720
Take that sh*t to the bank!
Sweeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeet!
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Thread: F.s.u.u
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12-29-2012, 03:19 PM #91
Dec. 28, 2012
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12-29-2012, 03:22 PM #92
December 29, 2012
Preface;
Things have not been well between gym management and I for over a month.
Long story short;
Today the gym manager approached ME during the middle of my training and apologized.
I cannot tell you how good this made me feel and am soooo happy I can once again feel at peace in my own "home" again.
F.S.U.U
If you cannot stand up for your own principles...wtf is the point in having them?
Arms, Abs
Pressdowns
20x80, 10x120
10x150(stack), 16x150-trying for 20 but failed, am rushing things...albeit safely.
10x150
BB Curl-due to my "smaller bodyparts" *cough cough*, this exercise is now as important to me as squats and deads are to many others.
20x45(bar), 10x65, 6x95
6x135, 3x135, 2x135-it al seemed to go to sh*t after the 1st set
6x115
12x95
Hammer Strength Preacher Curl, PWO
6x90
6x100
*manager talk*
6x100, 6x100, 6x100
Hammer Strength dip machine, PWO-angled to involve only triceps
12x140, 12x140, 12x140
overhead cable Extensions
12x150(stack)
pre-loaded EZ Curl
8x110- heaviest pre-load they have
seated DB wrist Curl
20x30, 20x30, 20x30
standing BB reverse wrist curl
20x50
seated BB reverse wrist curl
12x60
"knee ups"
28, 16, 14--15 sec. rest in between sets
suspended leg raise
15
Fellow Edmontonian, Canadian Nationals champion, IFBB pro, and the inspiration for my "Fiend_73" username, Dan Fedeluk.
I saw him guest pose in this;
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12-29-2012, 03:29 PM #93
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12-29-2012, 03:32 PM #94
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12-29-2012, 06:09 PM #95
Amazing volume and workload on the leg presses! I bet you John Wayne walked yourself out of that gym after that session.
I don't know how you managed to squat after all that. Great quads! Thick calves too.
I came across Tom Platz while surfing the net, he liked to squat 225lbs, 10mins straight. Leg Curls and Extensions were done 60 reps at a time. Brutal! Ah, but you knew all this stuff
Overloading the muscles with high volume work seems to work wonders for Platty
Glad that things turned out for you with gym management, can't fathom why they pick on the serious gym users.. In my gym, the worst users are often the inexperienced and young, boys and girls.
Thank you for the vid on Cobras. It's a fitting name Vytis.
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12-30-2012, 12:28 AM #96
I like the “look at them phuckin' lats!” exercise
And too many 'feats of awesomeness' on that leg day!
10 x 1,080 leg presses ..... that's like 24 plates plus the weight of the carriage
900lb calf raise
15 x 720 on the Icarian Power squat (that's a Hack squat machine right?)
Being a bit OCD I totalled the weight on the leg presses and came up with 98,000lbs.... about 45 tons
Nice legs Your quads and hammies have got great mass and definition, so things are looking good for it being the first 'reasonable' leg day since September!
Nice quality arm session as well!Last edited by fittofattofit; 12-30-2012 at 07:56 AM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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12-30-2012, 06:43 AM #97
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12-30-2012, 10:53 AM #98
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12-31-2012, 06:46 AM #99
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12-31-2012, 12:52 PM #100
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12-31-2012, 07:03 PM #101
Just popped in to wish you a Happy New Year filled with PR's. Impressive leg work on the 28th, Brian. Also enjoyed the Cobra vid (as I'd never done them till you described them in your previous journal).
Inactivity Kills!!!
My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.
Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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12-31-2012, 07:16 PM #102
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01-01-2013, 06:28 AM #103
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01-02-2013, 02:10 PM #104
+
FLEX, not this time, it was welcomed.
Issues...hypocrisy, lies, PT's, filth in the gym, not being allowed to do posing practice in the old posing room, unsafe training environment, and I've had a beef with a CFL football player that necessitated me inviting him outside to settle things.
I also wrote corporate office an e-mail, got 4 PT's fired that day.
I quite simply disclosed open warfare on them and they caved.
Good to have you here C!
LOL, my legs were fine that day but that was 3 days worth of DOMS after. Day #2 was the worst.
I John Wayned it for 3 straight days pilgrim!
Do not underestimate the power of the mind...that's where MY strength comes from.
Yep, quite aware of Tom "the Golden Eagle" Platz.
He's a FREAK!
Imo, the newbs are the most dangerous, to themselves and others.
but
It should be gym management responsibility to ensure they are looked after, taught, and not a threat to themsleves and others WAY before they set foot on the gym floor.
I found the lift itself, Cobras, Vytis awared me of their name. Agreed, very fitting!
Good! I highly endorse them!
I'm slipping on the leg volume-srs.
Within the 1st three months of 2012 I had knocked out over a million pounds worth of leg training, averaging 120-150,000 lbs. per session.
Thank-you.
irownwill was right even though I never thought about how I built my legs...lotsa hard freakin' work.
That was an pic from late 2012...before the holidays....they're bigger but fatter now. lol
Good to see you big D!
How were the holidays?
Thanks.
I'm admirin' that 2nd place trophy brah.
You and I have come a long way...progress that mortals envy but we scoff at.
Back 'atcha Tiffers!
Happy New Year Paolo!
I hope the same for you as well.
Happy New Year Bob!
See?? This old dawg can be taught new tricks!
MFr?-define please
Will do! Especially if there are oranges to squeeze out there!
Thank-you, should be doing much better this year. I'll be debt free in Feb.!!
Happy New Year Jim, Lisa, and family.
Best to you in 2013 Joel!
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01-02-2013, 02:13 PM #105
January 2, 2013
I now have a plan!
1. Holidays... alone every day, played video games...don't want pity as I'm an only child and quite capable of doing life in solitary.
2. Go to Winnipeg to see my mother and grandmother Jan. 6 for Ukrainian Christmas and grandmother's birthday.
3. Come back Jan. 9, start "dieting", continue training.
4. Need a car, 1st one ever...should buy one in March.
5. Need a car for my new career and have until October 2013 to find this new career.
6. After new career acquired, see if prep can be fit in with the new career-it'll be the hardest work I've done in my life.
7. Get a medical and persue alternative treatment for loose skin...looks promising, treatment touted by Dr. Oz involving lazors!
8. With a new car, a new career and walking around jacked I'm sure I'll be looking for the icing on the cake and will be looking at doing a comp if everything else works out.
Gotta do it right, look after my work as it funds competing. Competing attracts wimenz and my ultimate goal is to find the love of my life, get married, and have 2 Fiends to look after.
It's a plan based on contingencies...but it's a plan.
F.S.U.U
Make no mistake about it, we are at war.
School up on military tactics and you can overcome your weak azz mind and body at the same time.
"Blitzkrieg training"
Blitzkrieg as defined by Wiki;
http://en.wikipedia.org/wiki/Blitzkrieg
My interpretation;
Using a combined exercise methodology to obtain training objectives. When resisitance is met, the primary attacking force bypasses said resistance on the primary exercise to focus on another exercise that facilitates the productivity of the primary exercise.
This can be done a number of times but every secondary exercise MUST facilitate the progress of the primary exercise.
Example;
I want my deadlift back- primary objective.
When I fail with a heavier weight it's usually time to move on after a few sets.
I move on to good mornings, which improve my deadlift.
I fail after a few sets and move on to lat station hypers, which also improve my deadlift.
The next time we do battle...ALL my lifts have improved and this 2nd workout sets the ground work for the the 3rd which, in theory, I should also be stronger in than the 2nd.
Ya dig?
I have done this repeatedly since starting this journal...my training posts back this up...just saying this works for me
and probably better than anything that's gonna come out of Kris Gethin's mind.
School is out.
Back thickness, without deadlifts
Hammer Strength Row, PWO
35x90, 20x180, 15x270
6x360, 8x360, 10x360
3x450(max weight that can be added), 4x450, 6x450
6x410
10x360, 12x360
lat station Hypers
20x160, 10x200
3x10x250(stack)
braced behind the back BB Shrug
30x135, 20x225, 20x315
10x405, 10x405
6x495
10x405-strap grip problems on anything over 400 lbs.. Need my leather straps.
seated cable Row
10x250(stack)
I have always been pretty shy with women.
2013 and 39 years old, time to change that...so I talked one up.
Ballz = profit.
Like leg day, I needed to know this was till there in case I might be in need of a woman one day.
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01-02-2013, 08:45 PM #106
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01-03-2013, 02:48 AM #107
So mixing the 'Blitzkreig' with a long term plan to win the war
It's hard to imagine you've got by without a car until now!
Good luck with 2013 and meeting those goals
Strong work in that session --- Huge HS rows and shrugs and really strong seated rows. WTG to keep those lats thick and wide!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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01-04-2013, 11:16 AM #108
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01-04-2013, 12:06 PM #109No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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01-04-2013, 01:57 PM #110
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2967
Good stuff Brian lots on the go this year! Let me know if there is anything I can do to help.
I take it you no longer feel your metabolism is damaged or are you wanting to lose what you can before slowly upping calories over time to repair?"We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
- Arnold Schwarzenegger
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01-04-2013, 02:22 PM #111
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01-05-2013, 11:26 AM #112
- Join Date: Oct 2006
- Location: North Las Vegas, Nevada, United States
- Age: 54
- Posts: 3,016
- Rep Power: 14155
The wheels are coming in nicely.
.......and the plan sound good. Best of luck.
Example;
I want my deadlift back- primary objective.
When I fail with a heavier weight it's usually time to move on after a few sets.
I move on to good mornings, which improve my deadlift.
I fail after a few sets and move on to lat station hypers, which also improve my deadlift.
The next time we do battle...ALL my lifts have improved and this 2nd workout sets the ground work for the the 3rd which, in theory, I should also be stronger in than the 2nd.
Ya dig?
I have done this repeatedly since starting this journal...my training posts back this up...just saying this works for me
and probably better than anything that's gonna come out of Kris Gethin's mind.
School is out.
Are your deadlifts conventional or sumo?
Also, from personal experience good mornings help the squat more than a dead. SLDLs, hypers, or GHRs help the dead.Last edited by Korr; 01-05-2013 at 11:33 AM.
-----------------
My workout journal
http://forum.bodybuilding.com/showthread.php?t=168325713
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01-07-2013, 08:25 AM #113
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01-09-2013, 06:49 PM #114
I could think of at leat 101 ways to warm that up.
I hope so, thank-you.
I liken not having a car to being a virgin.
If you've never had it, you don't miss it. I walk alot and live in the middle of everything I need, work, food, the gym, etc. etc..
It's not so hard.
Blitzkrieg allows me to seize ground rapidly.
When stalls happen I have other plans for those already on the planning board.
But 1st, the ground must be taken, and fast!
Thank-you.
Thanks Steve!
Not having a plan was the first step in creating one.
It allowed me the freedom to think logically without being stuck to a regimen I might or might not have liked/followed.
I'm going to be going through too much change this year NOT to have one.
"Failing to plan is planning to fail"- my grade 10-11 science teacher
Upon returning today it was to my dismay seeing that gawdamn thread bumped yet again. I negged the 21 year old and was tempted to clarify things in a post but did not want to bump it further.
Sh*t should stay buried.
Thank-you for your indirect support in that thread Will.
Thanks for the offer D!
I have no proof my metabolism is damaged, only a suspicion.
I've gotta try...if things don't work the way they're supposed to than I shall concede.
Comps will always be around, but I am not one to wait without doing something about it.
Thank-you brother.
Good to have you here!
Blitzkrieg can be summed up nicely with "accessory work" in PL'ing.
But in this case all those exercises are directly related to my muscle growth and hypertrophy as I know they work damn well for me.
I want my deadlift back so my back can handle the big poundages my legs can handle, when and if I can squat again.
A 4 plate dead, a 4 plate squat, and my meagre 2 plate bench = lights out game over in the muscularity department for the competition onstage.
Ummm, my deadlift is what I call a "bodybuilding deadlift". It's conventional style, no sumo, but my ROM and rep speed is concentrated all for my lower back. I do not go for strength on this exercise...I go for exhaustion if that makes sense?
I try not to utilize anything on that lift except my lower back. No hamstrings.
You're correct about the GM's, but I also do not use hamstrings during G.M's, only my back.
My back is my Achilles Heel, my squat is my fountain of youth. To get my fountain back, I 1st must make my back strong enough to do it.
Wow, have not seen you in a while!
Welcome back!
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01-09-2013, 06:50 PM #115
Janauary 9, 2013
I have returned.
My grandmother celebrated her 88th birthday and it was my honour to visit her.
I also found out I am part Austrian...I hope it's the Schwarzenegger side and not the Hitler side.
Spent some quality time with my mother.
I ate alot and discovered the more frequently I ate sh*t food the unintentionlly leaner I got.
Very interesting discovery...
Got back in the A.M, slept for a bit, and got my azz to the gym.
F.S.U.U
I am in for numerous serious life changes this year.
Before beginning any large undertaking I like to save it all up and pretend it's a hyooge offensive.
I plan, plot, and strategize my plan of attack.
Today operation Flammenwerfer begins.
It's German for "Flamethrower".
I can think of no better weapon that phucks sh*t up than a flamethrower.
I'm gonna torch EVERYTHING to the mutherphucking ground.
Hammer Strength Dip, PWO
25x90, 20x180, 10x270, 10x270, 6x320
4x360
1x410, 2x410, 2x410
6x360
incline BB Press
25x45(bar)
8x135, 10x135, 12x135
incline DB Press
5x60-fail
6x60
incline DB Flye
6x60, 6x60
seated Smith Shoulder Press, PWO
20x20, 5x40, 10x60
3x6x90
side DB Raise
from front-6x40
from sides-6x40
behind the back-10x40
Icarian Tricep Extension machine
20x80, 20x100
6x150(stack), 7x150, 8x150
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01-10-2013, 06:04 AM #116
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01-10-2013, 06:24 AM #117
- Join Date: Jan 2005
- Location: Indiana, United States
- Posts: 19,496
- Rep Power: 39286
Been lurking, watching...the journaling takes a toll sometimes, about ready to start it back.
Not that I have to remind Prof. Fiend of this, but don't rely on that! lol
Good to have you back to start the year. This is F.S.U.U and the Fiend runs this mutha!Burning Fat Cells One Rep At A Time
"I learned that courage was not the absence of fear, but the triumph over it." - Nelson Mandela.
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01-10-2013, 07:14 AM #118
gethin's BS "plan" comes up in at least one new thread per day in the 'workout programs' forum. I always attempt to point out it's many shortcomings to the kids posting in that forum.
That thread in the O35 will continue to bet bumped by noobs; any of them who stumble into the 'articles' section of this site get attracted by the headlines of quick gains. I get a kick out of the gethin nut-huggers who always try to defend his BS advices.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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01-13-2013, 07:56 AM #119
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2967
Well one way to know would be to find out what your maintenance calories are at? When I started my cut with Layne my regular days were 2500 calories. Which means my maintenance was about 3000 and I was actually eating 3200 for a lean gain phase just prior to starting contest prep. So for me my metabolism won't be fully recovered until I get back to eating 3200 calories to be able to add about .5 lbs a week. Right now I am still gaining eating at 2800 so I have some work to do. So even for me with only having done one contest prep my metabolism is damanged and won't be fully recovered until I am back to eating the calories I was able to prior to starting contest prep. What I would really like is to be able to increase my metabolism so ts even higher then it was before as that will make my next contest prep that much more effective and hence why the saying goes, "contests are won or lost in your off season".
If I started prep now for doing a show this spring my starting macros would be 2100 calories and my metabolism would end up that much more damaged by the end of it and I would have an even bigger problem to fix. Hence why I have no plans on starting contest prep until my metabolism is at least back to where it was prior to my first prep. Like you said comps will always be around but my metabolism is the only one I have so I want to take good care of it."We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
- Arnold Schwarzenegger
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02-02-2013, 02:15 PM #120
They sure are bro!
Aware. Especially when you have a family to take care of Hoosier.
LOL, too true.
A metabolic anomoly, my body is full of 'em.
1 Power much greater than I runs this muther but he leaves me in charge when he's gotta do important sh*t.
Yeah, like the lack of Gh he doesn't reccomend that he IS taking to become poster boy.
I have also come to learn that depending on the federation, just because you competed in a nattie show does not mean you are nattie. All that rides on testing mechanisms, the more the better.
plus, that's like me telling a newb to train and eat like me and he'll look like me, absolutely absurd.
btw
Is that you chris?
LOL!!!
QFT
I did my work, I attempted to re-set it...now we'll see if it works.
I am now under the direct and consistant supervision of my bodybuilding friendly Dr..
I have some more pressing concerns now (read at the end of my proceding workouts) that are probably the cause of my fat loss woes.
I'm not out, but I gotta get healthy.
Thanks D.
my irl friend.
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