** My journey to becoming big as the ocean, strong as an ox and cut like diamonds**

[TadPole15]

You should also say he kept trying to grab your butt.

Lol. Such is life in the Navy

[burlyman619]

Honestly Im about to go get some C4 and start a log just so I can throw in the exclamations.

dude start a log.Me, you and fatso can use !!!! and post that ass shaking dude gif and obama gifs. It will be a gay ole tiem

You should also say he kept trying to grab your butt.

that would not be out of the norm

C4 extreme and no workout? I don't...I can't...why...why Obama....
dude next time just hang up the phone
"this is PO Box Burlyman"
"we need you to drive to-"
*click*

worst feeling ever



ahaha everytime I see a local area code, I am automatically relectant to anwser it ( but you wouldnt know these feels, you guys used pay phones in your USMC days ).

[E_P_C]

Good to see you lifting again

[TheReverend]

dude start a log.Me, you and fatso can use !!!! and post that ass shaking dude gif and obama gifs. It will be a gay ole tiem

worst feeling ever

ahaha everytime I see a local area code, I am automatically relectant to anwser it ( but you wouldnt know these feels, you guys used pay phones in your USMC days ).

I meet with my orthopedist for my shoulder test results on Friday so mayyyyyyyyyyyyyyyyyyyyyyyyyybe but probably not.

Been kinda liberating coming home from the gym and not logging workouts or taking and posting pics of food.

And in our day we sent telegraphs (pre Alexander Graham Bell)

[ulsak]

16FEB13-LEGS- WEEK ONE

CARDIO: ELLIPTICAL 35MINS

HACK SQUAT: 135X10, 135X15, 185X15, 225X15, 245X15

SLDL: 135X15, 185X12, 185X12

LEG CURL: 85X15, 95X15, 95X15



NOTES: I skipped 2 lifts . I under ate today, I was taking it easy on the back , and COMPLETELY gased. My endurance is ****.

hmm, must have unsubbed with the fat thumb on dat slippery iPhone surface! Back again. Sees this. I hope you didn't skipped Barbell Full Back Squats unless it wasn't for back issues...Else it is a legit workout..

[burlyman619]

18FEB13 - CHEST- WEEK 2


CARDIO: HIIT, 20 mins in duration, 1 min sprints/walk, 1.9 miles total, highest heart rate achieved 201bpm (death mode) , highest MPH: 10.5

INCLINE BB: 45X15, 95X12, 115X12, 135X12, 135X11

HAMMER STRENGTH FLAT; 1PX12, 1PX11, 1PX11

INCLINE DB FLY SUPERSETED WITH PUSH UPS: 25X12 + PUSH UPS UNTIL FAILURE, 25X12 + PUSH UPS UNTIL FAILURE,
25X12 + PUSH UPS UNTIL FAILURE


CRUNCHES: MAX EFFORT FOR 30SEC X 3, 15 SEC REST

CABLE CRUNCHES: 100X20, 115X20

FOAM ROLLER/ STRETCHING


NOTES: Awesome workout, hammies are fried from leg day but stretched out/warmed up and got my big-boy pants on for HIIT. HITT was a shock. I held up pretty well until the last 2 sprints (10.5mph) but just pushed through my kindeys feeling like they were going to explode and got through it. Keeping my form tight and going to failure last to sets, 60 sec MAX rest times. I keep wrapping my head around my weight amounts, but have to remind myself this isnt strength training and short rest periods will lower my poundage lifted.


No back pain today. Its great to be back

[ulsak]

sickening HIIT ! and way to superset those flys..

[MTCS]

18FEB13 - CHEST- WEEK 2


CARDIO: HIIT, 20 mins in duration, 1 min sprints/walk, 1.9 miles total, highest heart rate achieved 201bpm (death mode) , highest MPH: 10.5

INCLINE BB: 45X15, 95X12, 115X12, 135X12, 135X11

HAMMER STRENGTH FLAT; 1PX12, 1PX11, 1PX11

INCLINE DB FLY SUPERSETED WITH PUSH UPS: 25X12 + PUSH UPS UNTIL FAILURE, 25X12 + PUSH UPS UNTIL FAILURE,
25X12 + PUSH UPS UNTIL FAILURE


CRUNCHES: MAX EFFORT FOR 30SEC X 3, 15 SEC REST

CABLE CRUNCHES: 100X20, 115X20

FOAM ROLLER/ STRETCHING


NOTES: Awesome workout, hammies are fried from leg day but stretched out/warmed up and got my big-boy pants on for HIIT. HITT was a shock. I held up pretty well until the last 2 sprints (10.5mph) but just pushed through my kindeys feeling like they were going to explode and got through it. Keeping my form tight and going to failure last to sets, 60 sec MAX rest times. I keep wrapping my head around my weight amounts, but have to remind myself this isnt strength training and short rest periods will lower my poundage lifted.


No back pain today. Its great to be back

Nice workout bro! Everyday back in the gym is another day back to your goal! Keep it up!

[TadPole15]

Congrats on reaching death mode!!

[burlyman619]

sickening HIIT ! and way to superset those flys..

Thats man! I was completely spent after the last set. It felt great.

Nice workout bro! Everyday back in the gym is another day back to your goal! Keep it up!

And thats exactly how I feel. I have "normality" back.

Congrats on reaching death mode!!

[TadPole15]

Lol.

[burlyman619]

Ok so just a side note... I mentioned that cardio endurance was one of my focuses, so I laid out a game plan to approach it in the most effective way possible. Ill be doing HIIT three times a week, for one week, then the next week do distance running increasing it by a half mile each week thereafter.


Week 1: HIITx3

week 2: 2 mile run x3

week 3: HIIT x 3

week 4: 2.5 miles x3

week 5: HIIT

week 6 3 miles x3

ECT

I planned my runs to occur on SUN: off day, TUE: back day, and FRI: arm day

I planned my HIIT on MON: chest, WENS: legs, FRI: arm day

^ To mitigate any interference with lifting, and have 24hrs between running sessions


My goal is the week of 7-13 April be up to 10.5 miles in a week. Shout out to Tadpole, thanks boo.


Any advice/criticism is welcome.

[MTCS]

Ok so just a side note... I mentioned that cardio endurance was one of my focuses, so I laid out a game plan to approach it in the most effective way possible. Ill be HIIT three times a week, for one week, then the next week do distant running increasing it by a half mile each week thereafter.


Week 1: HIITx3

week 2: 2 mile run x3

week 3: HIIT x 3

week 4: 2.5 miles x3

week 5: HIIT

week 6 3 miles x3

ECT


My goal is the week of 7-13 April be up to 9.5 miles in a week. Shout out to Tadpole, thanks boo.

Was that distant running or "distance" running? And was that 9.5 miles all at once?

[burlyman619]

Was that distant running or "distance" running? And was that 9.5 miles all at once?

LOL you got me brah. Sorry I just woke up from a nap, I fudged... see my edit.


"Distance" and 10.5 miles in the week. 3.5 miles , three times a week. Not 9.5

[TadPole15]

Jokes on you. I ran 11.4 miles today...

[burlyman619]

Jokes on you. I ran 11.4 miles today...

FML...... let me guess then you got bored after that and swam 4k meters?


Ill be there soon.

[TadPole15]

FML...... let me guess then you got bored after that and swam 4k meters?


Ill be there soon.

Lol. No swimming today. I suck

[yowhattapfatso]

I mentioned that cardio endurance was one of my focuses

[E_P_C]

Ok so just a side note... I mentioned that cardio endurance was one of my focuses, so I laid out a game plan to approach it in the most effective way possible. Ill be doing HIIT three times a week, for one week, then the next week do distance running increasing it by a half mile each week thereafter.


Week 1: HIITx3

week 2: 2 mile run x3

week 3: HIIT x 3

week 4: 2.5 miles x3

week 5: HIIT

week 6 3 miles x3

ECT

I planned my runs to occur on SUN: off day, TUE: back day, and FRI: arm day

I planned my HIIT on MON: chest, WENS: legs, FRI: arm day

^ To mitigate any interference with lifting, and have 24hrs between running sessions


My goal is the week of 7-13 April be up to 10.5 miles in a week. Shout out to Tadpole, thanks boo.


Any advice/criticism is welcome.

pepper your angus

[TadPole15]

pepper your angus

Didn't you used to run a ton? Still at it?

[burlyman619]

19DEC13-BACK- WEEK 2


HAMMER STRENGTH ROW: 95X12, 115X12, 135X12, 185X12, 205X12

LAT PULL: 120X12, 125X12, 125X10


HAMMER STRENGTH 1 ARM PULL DOWNS: 70X12, 80X12, 90X13

CABLE ROW (SLOW, CONTROLLED) : 120X12, 150X12, 150X12

EZ BAR CURLS FOR THE GURLZ: 70X12, 70X12, 80X7

DB SHRUG: 85X12, 90X12, 90X12



NOTES: Totally knarly workout. For the first time since my injury I felt "in the zone" and had great focus, endurance, drive and a nice pump. God its great to be back. Totally made my day.



MOTIVATION:

Eric Thomas; A dude that that I look up to. He went from a high school drop out, broke , homeless, down and out "inner city youth"... to earning his Master Degree , becoming a multimillionaire motivational speaker.

[E_P_C]

Didn't you used to run a ton? Still at it?

Focusing on powerlifting and a bodybuilding show right now

Plenty of time to run when im old lol


gj on the workout Burly

[burlyman619]

[img]http://i.imgur.co/img]

lulz

pepper your angus

My body is ready.

Didn't you used to run a ton? Still at it?

He ran 50 fuking miles last year. Why? Just because. beast mode.

[TadPole15]

Focusing on powerlifting and a bodybuilding show right now

Plenty of time to run when im old lol


gj on the workout Burly

Roger doger. GGood luck with that stuff!! You done shows before?

How old are you?


Burly nice workout dude. I lold curls for the gurls

[E_P_C]

Roger doger. GGood luck with that stuff!! You done shows before?

How old are you?


Burly nice workout dude. I lold curls for the gurls

no, first show. 28

[yowhattapfatso]

Are those hammer strength numbers plates? 70 = 35x2, 90 = 45x2
i mean common sense would be yes but i'm army hooah

[ulsak]

I should keep my piehole shut about cardio vs. strength gains because I'm biking regurarly about 45 -56 miles per week. But Burly, the cardio stuff will be contradicting strenght goals in the end. But I guess for a sailor ( or any active member in any defence force branch) the endurance part is essential.

[MTCS]

19DEC13-BACK- WEEK 2


HAMMER STRENGTH ROW: 95X12, 115X12, 135X12, 185X12, 205X12

LAT PULL: 120X12, 125X12, 125X10


HAMMER STRENGTH 1 ARM PULL DOWNS: 70X12, 80X12, 90X13

CABLE ROW (SLOW, CONTROLLED) : 120X12, 150X12, 150X12

EZ BAR CURLS FOR THE GURLZ: 70X12, 70X12, 80X7

DB SHRUG: 85X12, 90X12, 90X12



NOTES: Totally knarly workout. For the first time since my injury I felt "in the zone" and had great focus, endurance, drive and a nice pump. God its great to be back. Totally made my day.



MOTIVATION:

Eric Thomas; A dude that that I look up to. He went from a high school drop out, broke , homeless, down and out "inner city youth"... to earning his Master Degree , becoming a multimillionaire motivational speaker.

Good job bro! Keep hitting it hard and you will catch up!

[burlyman619]

20FEB13-LEGS-WEEK 2


HIIT: 20 MINS / MAX MPH: 11MPH / MAX HR: 203BPM


SQUATS(!): 45X12, 45X12, 135X12, 185X12, 185X12

SLDL: 135X12, 185X12, 185X12

LEG PRESS: 2 PLATESX 12, 3P X 12, 2P+25S X 12

LEG CURL SUPERSETTED WITH LEG EXT: 90&150X 12, 90&150X12




NOTES: Cardio was great. Hitting 2 rounds at 11mph were challenging . I hit squats for the first time since my injury. They felt great to do. I went light, but they felt heavy at 12 reps and my back was starting to ache a tad so I stopped at 2 sets. Still babying myself as to not re-injury myself (which is hard to do since I want to go 100% at everything).

Also, I turned 26 today. A sobering reminder that life's clock is ticking away and Im not getting younger, so I want to be in the best shape of my life, and stay there.

Motivation:

[burlyman619]

Are those hammer strength numbers plates? 70 = 35x2, 90 = 45x2
i mean common sense would be yes but i'm army hooah

Dude now that I think about it, Im starting to second guess myself. Some of the machines are one assembly, and others are independent of each other. For now on ill just standardize it and count the total weight of the plates added.

I should keep my piehole shut about cardio vs. strength gains because I'm biking regurarly about 45 -56 miles per week. But Burly, the cardio stuff will be contradicting strenght goals in the end. But I guess for a sailor ( or any active member in any defence force branch) the endurance part is essential.

I appreciate the advice. No, the American Navy standards are a joke, so thats not an issue in my career field. I have focused on cutting bodyfat, and improving my cardio. I bulked from November-ish until January-ish and bad a back injury. Bodyfat is on the higher than I like, cardio is ****, and I do not want to be lifting heavy while recovering form a recent back injury.

Good job bro! Keep hitting it hard and you will catch up!

Thanks brother.