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  1. #31
    Registered User BeastAndPower's Avatar
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    Originally Posted by Obstacle1 View Post
    Really impressive stuff.
    Thanks bro. I really appreciate the kind words.
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  2. #32
    Registered User BeastAndPower's Avatar
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    Originally Posted by Obstacle1 View Post
    Really impressive stuff.
    Thanks Bro
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  3. #33
    Registered User BeastAndPower's Avatar
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    Hiiting a Big Fork in the Road

    For some reason my body is taking to long to recover and i am having to skip certain parts of my workouts. So I decided to adjust my lifesytle and training.

    1. My Diet- The problem I am having is that I am not eating a enough in the morning and afternoon and not consuming enough protein.

    2. Sleep- 5 hours is not enough need 8 or more.

    3. Need to a new and consistent Schedule so I won't any conflict between school and training.

    Monday
    ME Upper

    Tuesday
    Sprints-80mx12-morning

    evening- plyo's


    Wednesday:
    Off


    Thursday:
    Sprint-80m x 12 - am

    DE upper-evening


    Friday: ME Upper

    Sat: Sprints-am
    Plyo's pm

    Sun: off

    I think this schedule will really get me back on track.
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  4. #34
    Registered User federaldb59's Avatar
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    Get the diet and sleep on track. The sleep part is easy since its free. Try and stock up on some Chunky soup and chef boyardee ravioli
    -------Mar 1st - June 1st fat loss competition-------
    03/01 (240) | 03/08(239) | 03/15 (239) | 03/22(238) | 03/29(236) | Month Total: 4 lbs.
    04/05 (---) | 04/12 (---) | 04/19 (---) | 04/26 (---) | Month Total:
    05/03 (---) | 05/10 (---) | 05/17 (---) | 05/24 (---) | 05/31 (---) | Month Total:
    06/01 (---) Final weigh in.
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  5. #35
    Registered User BeastAndPower's Avatar
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    yea man i goin have to tight up on my sleep for real and get some tuna or somethin.
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  6. #36
    Registered User BeastAndPower's Avatar
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    1/15/10

    Today's workout went pretty well. I'm starting to get back in the grove of a regular routine. However, my legs are extemely sore after sprinting on Tues and Thursday. So i am gonna rest see if i can hit it hard on Sat if not I will aim for Sun or Mon.


    Repetition Upper Body:

    Bench Press:
    45x5
    65x5
    125x3x12

    Pull Up's
    1x5
    1x3
    1x3

    Lying Rear delt flyes:*
    10x3x8

    DB Miltary Press:
    30x4x8

    DB Shrugs:*
    60x3x10

    Tricep Ext:*
    30x3x100

    Plate Pinch Grip:
    25x2x3

    Notes
    1. Gotta keep form consistent on Bench
    2.* means superset
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  7. #37
    Registered User BeastAndPower's Avatar
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    Goals

    Now:
    Bench:235
    Squat:345
    DL:270
    Power Clean: Still learning the technique so it's N/A
    40: still no clue

    March 1,2010
    Bench:255
    Squat:385
    DL:300
    Power Clean:120

    40: 5.2-4.8

    Each 2 months I will update my goals. My clean goal is not set because i am still learning the technique.
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  8. #38
    Registered User BeastAndPower's Avatar
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    1/18/10

    Today I basically sprinted and felt preety good after

    60 yards x 8


    I think the whole time I have been doing 60 yards. The hardest thing about this long distance sprints is keep up my acceleration. Anyways tomorrow i plan to start Week 2 on the VJB and my ME Upper. Gotta go hard
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  9. #39
    Hai guiz! TheHitStick's Avatar
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    It's good that you're pointing out your faults and you plan on correcting them. I know how you feel on the acceleration, the 100m's have been hurting me in the beginning so far haha.
    "Giving your best is more important than being the best."

    I train as an athlete, not a bodybuilder.

    REPS for SUBS.

    http://forum.bodybuilding.com/showthread.php?t=125690683
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  10. #40
    Registered User BeastAndPower's Avatar
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    Originally Posted by TheHitStick View Post
    It's good that you're pointing out your faults and you plan on correcting them. I know how you feel on the acceleration, the 100m's have been hurting me in the beginning so far haha.
    Yea man, I am just tryin to find my groove. But I think i am getting real close tho, my big lifts are still goin up but my suppemental lifts are not goin up. Oh and about the accleration, man I felt real slow when I ran this week. I raced this 31 year old man, he kinda has a gut, but man when we raced the first time he beat me just by a little. But i just back on him the other times. But he told me he used to run track and ran a 4.43 in high school so maybe i shouldn't be so mad. Oh and i think i have been doin 60m's instead of 100m's. But if ur doin 100m's props to ya cause i would probably die.
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  11. #41
    Registered User BeastAndPower's Avatar
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    1/19/10

    ME Upper

    Bench Press:
    45x1x5
    75x1x5
    105x1x5
    135x1x4
    175x1x3
    215x1x5-(+1 PR)

    DB Bench Press:
    50x1x16
    50x1x12

    DB Power Cleans:*
    35x2x10
    35x1x8

    Lat Pulldowns:*
    90x3x10

    DB Shrugs:
    70x3x10

    DB Curls:
    25x3x8

    *=superset

    Today was a good workout but I am starting to notice that i am not able to complete and the reps that I want for each set. But, I am going to substitute DB Bench Press and DB Power Cleans with some new lifts. For these new lifts i am really gonna try to focus on form and lower the weight. My DB Power Cleans have been affecting my DB cause my biceps are shot after this and i am tapped out so I know I really need to lower the weight on some of these exercises.
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  12. #42
    Registered User BeastAndPower's Avatar
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    1/20/10 - 1/23/10

    Wednesday's are my new off days so I didn't do anything.

    Thursday- well I sprinted 60yd x 9

    ME Lower

    Squats:
    45x5
    95x5
    155x5
    215x4
    275x3
    315x3 - a dude helped me with the last 3 so i didn't count

    Bulguran Squats:
    35x3x5 - The weight holder had 45's under them so I lifted then I realized that some dumb*** can't read and put the 35's on the 45's side. Oh well

    Leg Curls- 110x3x8 set on small which incorpates more muscles.

    Calf raises- really focused on the form
    75x3x10

    Then everything turns ****y

    Played 8 games on b-ball and ****ed my legs.

    Couldn't walk after that. Couldn't sleep because of cramp. Took a piss and i felt like my left knee was about to explode.

    Friday

    Legs still feel like ****

    DE Upper

    Incline DB Press:
    40x3x12

    *Lat Pulldowns:
    75x3x8

    *Rear Delt flyes:
    12.5x3x8

    DB Miltary Press:
    25x4x8

    *DB Shrugs:45x3x8

    *Seated Incline DB curls:
    20x3x8
    Last edited by BeastAndPower; 01-23-2010 at 04:07 PM.
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  13. #43
    Registered User BeastAndPower's Avatar
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    Originally Posted by Obstacle1 View Post
    Really impressive stuff.
    Thanks bro. I'm just tryin to take it one day at a time.
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  14. #44
    Registered User BeastAndPower's Avatar
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    1/25/10

    ME Upper

    Bench Press:
    45x5
    75x5
    105x5
    145x4
    175x3
    220x3-(PR)

    Flat DB Bench Press:
    40x2x15

    *DB rows:
    20x3x8

    *Seated DB "Power Cleans"
    75x3x8

    DB curls (standing)
    25x3x8

    My goal in every session is to try to focus on form for each exercise. So for some lifts I have decided the lower the weight to really concertate on the form. Recently I have been reading Starting Strength by Mark Ripptoe. And I am focusing on the big three (Squat, Deadlift, and Bench Press)for right now. By the way I recommend this book to everyone.
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  15. #45
    Registered User BeastAndPower's Avatar
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    1/26/10

    60yd x 9 sprints-am

    Vertical Jump Bible - pm

    Ok the sprints are getting better in terms of getting use to them.

    As for the Vertical Jump Bible I am canning it because it takes too long to complete a session. So I will just do different plyo's exercise like PitBull suggested.
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  16. #46
    Registered User moose45's Avatar
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    Good Job man! The gains seem to be coming steadily. WS4SB has been giving me great results too. Keep up the work!
    M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
    Current goals: Bench 400, Squat 545, Deadlift 550
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  17. #47
    Registered User BeastAndPower's Avatar
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    2/15/10

    ME Upper

    Bench Press:
    45x5
    75x5
    105x5
    135x5
    165x5
    185x5
    195x5


    Incline Bench Press:
    30x1x15
    30x1x23


    DB Rows:*
    20x2x8
    20x1x12

    DB Power Cleans:*
    20x2x8
    20x1x12


    DB shrugs:
    50x2x8
    50x1x12


    Hammer Curls:
    20x3x8
    20x1x12

    Well I have been out for a while trying to get everything in order. Anyways i have decided to lose some weight so that I can get down to 175 with stength gains so I gotta eat. I am at 200 so I got some work to do.
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  18. #48
    Registered User federaldb59's Avatar
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    What position you tryin for?
    -------Mar 1st - June 1st fat loss competition-------
    03/01 (240) | 03/08(239) | 03/15 (239) | 03/22(238) | 03/29(236) | Month Total: 4 lbs.
    04/05 (---) | 04/12 (---) | 04/19 (---) | 04/26 (---) | Month Total:
    05/03 (---) | 05/10 (---) | 05/17 (---) | 05/24 (---) | 05/31 (---) | Month Total:
    06/01 (---) Final weigh in.
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  19. #49
    Registered User BeastAndPower's Avatar
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    Corner bruh and i need to get in the best shape of my life
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  20. #50
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    Yo bro's I really need ur words. Okay, so lately I have been working out with these former high school football players/sprints. One of them runs a 4.3 on laser and is bulit like a freak. Anyways, they lift weights early in the morning at a crappy gym (only a smith machine for squating). So should I just run with them and do sprinting drills or should I contiune my program and lift with them.

    LoL this sounds confusing. Basically should I lift with them and do Ws4sb. Or contiune doing Ws4sb but do speed drills and plyo's but not lift with them
    Last edited by BeastAndPower; 02-22-2010 at 07:21 PM.
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  21. #51
    Hai guiz! TheHitStick's Avatar
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    Wherever you are getting the best results. I've learned the hard way that not all starters and semi-pro athletes, ect. know what they're talking about. It's just genetics, whatever they do they will grow/get stronger, ect.

    Do what's working for you best, but I'd give it a shot and if you're getting fast results, keep it up. I would only suggest doing squats on your own time with the proper equipment.
    "Giving your best is more important than being the best."

    I train as an athlete, not a bodybuilder.

    REPS for SUBS.

    http://forum.bodybuilding.com/showthread.php?t=125690683
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  22. #52
    Registered User BeastAndPower's Avatar
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    Originally Posted by TheHitStick View Post
    Wherever you are getting the best results. I've learned the hard way that not all starters and semi-pro athletes, ect. know what they're talking about. It's just genetics, whatever they do they will grow/get stronger, ect.

    Do what's working for you best, but I'd give it a shot and if you're getting fast results, keep it up. I would only suggest doing squats on your own time with the proper equipment.
    Yeah I think ur right. I will see better results with ws4sb but after they lift they do speed work so I will just join in with them for that.
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  23. #53
    Registered User moose45's Avatar
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    Originally Posted by BeastAndPower View Post
    Yeah I think ur right. I will see better results with ws4sb but after they lift they do speed work so I will just join in with them for that.
    Thats a good decision, just make sure you don't overtrain!
    M.S. Exercise Physiology - Powerlifter - Strength and Conditioning Coach - Personal Trainer
    Current goals: Bench 400, Squat 545, Deadlift 550
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  24. #54
    Registered User BeastAndPower's Avatar
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    3/24/10

    Speed Day:
    a.1 lap jog around track

    b. Walking A-skip's, Walking B-skip's, butt kicks, and high-knee's

    c. light plyo's-
    ankle hops-3x20
    squat jumps-3x10
    tuck jumps-3x10

    d. tempo sprints- 3x60m

    e. full speed sprints- 6x10m, 4x20m, 4x30m

    I decided to do speed day's during the school week so that I can workout during the weekends. I notice on the first tempo run I ran on my toes so i still gotta work on my running form.
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  25. #55
    Registered User BeastAndPower's Avatar
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    4/15/09

    ME Lower

    1.Box Squat: 75x5, 115x5, 155x5, 185x5, 205x3, 225x3, 245x5

    2.Bulguran Spilt Squat: 30x3x10

    3.Swiss ball back bridge + leg curl: 3x8

    4.Sprinter sit-up's, V-up's, toe touches, hip thrusts: 3x10 - 1 min rest


    Notes: #3 was hard as heck I couldn't keep the ball still. However, it burned my hammies.




    Track work:

    A.Warm-up
    1. 800m jog
    2. 50 jj
    3. 10 squats

    B. Ground Moblity:
    1. Roll over in V-Sit's: 1x10
    2. Fire Hydrants: 7 each leg
    3. Mountain Climbers: 10 each leg
    4. Gioners: 10 each leg

    C. Drills
    1. A's: 2x10m
    2. B's: 2x10m
    3. High Knees: 2x10m
    4. Butt Kicks: 2x10m

    D. Light Plyo's
    1. Polo jumps: 3x10
    2. Paused Spped Skaters: 3x15

    E. Conditioning:
    1. 100m-150m-200m(fail)-150m-100m
    60% full speed


    Notes:
    1. Will do hardcore plyo work tomorrow.
    2. Conditiong was burtal
    2. th
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  26. #56
    Registered User Football.'s Avatar
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    Fkn LOVE the title haha....
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  27. #57
    Registered User BeastAndPower's Avatar
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    4/21/10

    DE Lower


    1. Weighted Squat Jumps (20 lbs): 8x3

    2. Bulguran Elevated Spilt Squat: 40x3x8

    3. Romaiain Deadlift: 45x1x8, 65x1x8, 75x3x8

    4. Spread Eagle Sit-Up's: 25x4x10



    Notes:

    1. E-Mailed a few JUCO coaches about walk-on. I have only heard from one so it's time to start lightin up the phones.

    2. Best workout in 4 months. I am still in this rut, but now since finals are almost done, it will be time to put this body though hell.
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  28. #58
    Banned touseef123's Avatar
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    Nice Impressive...
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