T/K World Warrior Part II

[JRMoore82]

Sorry, not sorry!

We sorority sister meow?

[rich503]

It's NYSC in Rockland

BSC is boston sports club, right? They may be the same company.



That's the one

Gonna' throw a late week post in. Been an interesting week for me lol

Yeah BSC is all part of the Sports Club Network. My wife is from Rockland (Pearl River).

[TypeNirvash]

We sorority sister meow?

You know it, sister I've been picking up all these silly little speech habits, and that's unfortunately one of them lol

Yeah BSC is all part of the Sports Club Network. My wife is from Rockland (Pearl River).

No way! It's a small world. I'm in PR all the time.

Where are you guys located currently? :O

[rich503]

You know it, sister I've been picking up all these silly little speech habits, and that's unfortunately one of them lol


No way! It's a small world. I'm in PR all the time.

Where are you guys located currently? :O

Cincinnati (my hometown) since last July. I met her in medical school, somehow convinced her to come to Ohio after we were done with our residencies. Her and our baby are actually visiting my inlaws in PR now. We go to Retro Fitness when we visit. Her childhood friends are mainly still around there (PR, Congers, New City, Nanuet).

[TypeNirvash]

Cincinnati (my hometown) since last July. I met her in medical school, somehow convinced her to come to Ohio after we were done with our residencies. Her and our baby are actually visiting my inlaws in PR now. We go to Retro Fitness when we visit. Her childhood friends are mainly still around there (PR, Congers, New City, Nanuet).

That's pretty wild. :O Ohio is a big move from NY. I'm sure it was definitely an adjustment. Must be pretty awesome to share professions though!

If you're ever down here, let me know. I can get you into my gym

[klaximilian]

Been MIA lately - trying to get work and Xmas stuff done before all hell breaks loose.

Currently hitting it hard 6x/week. I'm off work for two weeks starting Wednesday, and will definitely get more updates going. But for now, the cliff notes:

- Currently sitting between 200-203lbs
- Just hit 205 x 12 on bench press. Previously but was 205 x 8 back in the summer, I think...
- Squatting 3-5 sets of 10 x 135 (all occlusion)
- Neglecting Abs, because I can't see them
- Neglecting calves because the fukkers never grow
- Currently taking in about 3500-3600 calories per day
- Currently taking in about 6-8 Snickerdoodle Cookies per day
- because gains...

[JRMoore82]

Been MIA lately - trying to get work and Xmas stuff done before all hell breaks loose.

Currently hitting it hard 6x/week. I'm off work for two weeks starting Wednesday, and will definitely get more updates going. But for now, the cliff notes:

- Currently sitting between 200-203lbs
- Just hit 205 x 12 on bench press. Previously but was 205 x 8 back in the summer, I think...
- Squatting 3-5 sets of 10 x 135 (all occlusion)
- Neglecting Abs, because I can't see them
- Neglecting calves because the fukkers never grow
- Currently taking in about 3500-3600 calories per day
- Currently taking in about 6-8 Snickerdoodle Cookies per day
- because gains...

I know these feels!!

After coming back from the long break I'm feeling a lot better and wanna compete. Holidays be damned though. To much good food. If I compete late January it will easily be in the upper weight class.

[klaximilian]

Merry Xmas to me. Just bought myself a couple small gifts:

- Some BFR straps (w/ buckle) since using knee wraps is a gigantic pain the arse to adjust.
- Fat Grips

Time to get these lanky limbs to groooooooow!

[JRMoore82]

Let me know how Fat Gripz works out! Interested in those!

[TypeNirvash]

Day 19


Late post!

Workout:
Squats: 275x5, 315x5, 355x3, 385x2, 395x1, 405x1
Deadlifts: 315x5, 345x5, 365x2, 405x1
Leg Extension: 200x10, 200x10, 200x10
Hamstring Curl: 180x10, 180x10, 180x10
Seated Rotary Calf: 275x10, 275x10, 275x10
Bench Press: 225x5, 275x4, 285x1, 305x1
Machine Flyes: 160x10, 180x10, 200x10, 190x6
OHP: 135x5, 175x1, 185x1, 195x1
Side Lateral Raise: 35x10, 35x10, 40x5, 40x5
Pull Ups: 15, 15, 12, 10, 8
Reverse Flyes: 80x10, 80x10, 80x10
Machine Rows: 200x5, 200x5, 200x5



Day 21

Pretty late start to the day. Hit a quick workout with a friend, and changed it up a little bit. Threw in a bit of heavier weight, then added a push up circuit to see if it would pump me up a little more. Ended up saving a decent amount of calories/carbs for the day so that I could go to Qdoba after the workout without going over Lyle's recommended carb intake for bulking. I ended up somewhere around 120g CHO today.

To be honest, I've been keeping a fairly loose track of my calories. I'm not directly tracking, but keeping a running count in my head. While it's not the most accurate method, I'm also not eating an awful lot so it's much easier to get a rough estimate.

Workout:
Bench: 225x12, 245x12, 275x3, 295x1
Push Ups/Decline Pushups/Double Decline Pushups: 25/25/25x2
Weighted Push Ups/Tricep Pushups: 45x15/10
Machine Flyes: 160x10, 170x10, 180x10
Side Lateral Raise: 30x10, 30x10, 30x10, 30x10
Pull Ups: 15, 15, 12, 10
Cable Rows: 140x15, 140x15, 140x15, 140x15
Reverse Flyes: 65x15, 65x15, 65x15, 65x15
V-Sits: 20, 20, 15, 15
Crunches: 50, 50, 50
Cable Crunches: 70x12, 70x12, 70x12

[TypeNirvash]

12/26/2016

HAPPY BELATED HOLIDAYS YA'LL!!!

Well, it's been a while since I could pop up a post. I'm not really going to update much on last week, mainly because I don't quite remember what I hit throughout the week. However, I can mention that I did hit a squat PR, OHP PR and deadlift PR. They weren't all-time PRs but this is weight that I have not been able to put up in ages. So I'm pretty happy for that.

These were nice little christmas presents to myself

OHP: 205x1
Dead: 435x1
Squat: 415x1

On to today's workout!

Workout:
Bench: 225x10, 245x10, 265x7, 225x10
Flyes: 195x10, 195x10, 195x10, 195x10
Side Lateral Raise: 25x10, 25x10, 25x10, 25x10
Muscle Ups/Pull Ups: 5/10, 5/10, 5/10
Reverse Flyes (Seated) 95x10, 95x10, 95x10, 95x10

Cardio:
Heavy Bag: 3 Min Rounds (1 Min Rest) x 4
Footwork Cone Drill: 3 Min Rounds (1.5 Min Rest) x 5
Cone/Bag Drill: 3 Min Rounds (1.5 Min Rest) x 3
Pivot Drill: 3 Min Rounds (1 Min Rest) x 2
Sidestep Uppercut Drill: 3 Min Rounds (1 Min Rest) x 2

[JRMoore82]

^^nice squat PR man!

[TypeNirvash]

^^nice squat PR man!

Thanks man Closing back in on my former strength! How was your weekend?

[JRMoore82]

Thanks man Closing back in on my former strength! How was your weekend?

Really good! Thanks for asking! Hope yours was good as well!

FYI for all the home gym people in here. I just bought some OSO lock collars. Repping high weight deads and the plates don't move! Worth the price!

[klaximilian]

Hope everyone had a Merry Christmas, Happy Hanukkah, or whatever you celebrate if anything...

I'm continuing to hit this bulk hard. Currently eating about 4K calories and not tracking one bit of it.

Lifts are all going up. Endurance is coming back. Knee strength is so-so, but quad strength is coming back. I need to incorporate more of my PT into my routine because I noticed I can't do a pistol squat on my right leg (bad knee) when I could only a couple months ago. A little too tight and probably need to continue to loosen it up.

On the other hand, I hit 225 x 7 on bench when prior to my injury I could hit 225 maybe 2-3 times. That's the product of a lot of benching since legs were out of the question. I'll take it.

Current Weight: 207 lbs

12/27/16

exercise 1: Deficit Pushups (pre-exhaust)

40 x BW
30 x BW
25 x BW

exercise 2: Bench Press

20 x 135
15 x 185
12 x 205
10 x 215
7 x 225

*exercise 3: Incline Squeeze Press - superset w/ Dips

15 x 65 lbs
15 x 65 lbs
15 x 65 lbs
15 x 65 lbs

*exercise 4: Dips - superset w/ Incline DB Flyes

15 x BW
15 x BW
15 x BW
15 x BW

exercise 5: Overhead Press

15 x 95 lbs
12 x 115 lbs
10 x 120 lbs
8 x 125 lbs
6 x 135 lbs

[klaximilian]

Thanks man Closing back in on my former strength! How was your weekend?

At your current weight, that's mighty impressive! Cant wait to see what progress you make by summer.

Let me know how Fat Gripz works out! Interested in those!

I love them - my forearms are dead. In a good way....

I also makeshifted a forearm/wrist roller out of a 10lb weight and a knee wrap that I cut in half. I tied it around the 10b plate on one end, and around a tiger tail on the other. I've been going to town on the forearms like no other.

[Oatmealman99]

At your current weight, that's mighty impressive! Cant wait to see what progress you make by summer.



I love them - my forearms are dead. In a good way....

I also makeshifted a forearm/wrist roller out of a 10lb weight and a knee wrap that I cut in half. I tied it around the 10b plate on one end, and around a tiger tail on the other. I've been going to town on the forearms like no other.

Really you've been going to town on the forearm....

[klaximilian]

Really you've been going to town on the forearm....

Heh heh heh....

[TypeNirvash]

@Klax:

HOLY CHIT 225x7. You mentioned it the other day, but I still wanna say HOLY CHIT.

That's awesome man. You're really kicking arse on these numbers these days. It's actually miles ahead of where you were the last time we had a log. You should be incredibly proud of that progress.

Really good! Thanks for asking! Hope yours was good as well!

FYI for all the home gym people in here. I just bought some OSO lock collars. Repping high weight deads and the plates don't move! Worth the price!

It was pretty alright! My whole life is one big weekend these days lol

What's an OSO lock collar? Is it like the spring thingies they use to lock the weights onto the bars?

12/28/2016


Took the day off yesterday to go to the city for an interview. Unfortunately, I ended up finding out it was cancelled halfway there. Having already paid for the bus far, I ended up taking it the whole way up and making a day out of it. Rescheduled the interview for 1/3/2017.

Made my way to the WTC for the first time in my life. Even though I was born in NY, I never got to see the towers. Since I was nearby, I made a stop at the reflecting pool. It was beautiful, and sad. It was quiet, and somber.

I was glad to have seen it.



As far as today goes, I ended up pushing through a decent amount of work to make up for the day I missed yesterday. Began with a leg workout and finished with way too many footwork drills. Gonna' admit that my final set of squats was only 3 ATG and 2 parallel as opposed to ATG the whole way.

Workout:
Squat: 275x5, 315x5, 335x5, 345x5
Leg Extensions: 180x10, 180x10, 180x10, 180x10
Hamstring Curls: 160x10, 160x10, 160x10, 160x10
Kneeling Single Hamstring Curl: 50x10, 50x10, 50x10
Rotary Calf: 210x10, 240x10, 275x10
Seated Calf Extensions: 185x10, 185x10, 185x10

Cardio:
Figure 8 Cone Drill: 4 Min Rounds (1 Min Rest) x 5
Figure 8 Cone Drill/Bag (Triple Jab) 3 Min Round (1 Min Rest) X 2
Figure 8 Cone Drill/Bag (2 Jab (body/head), Cross (head)): 3 Min Round (1 Min Rest) x 1
Fig 8 Drill/Bag (Cross/Hook/Cross): 3 Min Rounds (1.5 Min Rest) x 2
L Cone Drill/Weave/Bag (2 Jab/Cross): 3 Min Rounds (1.5 Min Rest) x 1
Weaving: 3 Min Round (1 Min Rest)[/b] x 2
Sidestep Uppercut Drill: 3 Min Round (1.5 Min Rest) x2
Heavy Bag combos: 3 Min Round (2 Min Rest) x 3

I know my diagram is pretty confusing when it comes to the boxing workouts. Essentially the figure 8 cone drill is exactly what it sounds like. Two cones, that I step through in a sort of figure 8 whilst using defensive techniques. I modified that drill and added a bag at the end of it in order to simulate moving toward an opponent defensively as best as possible. Obviously, it's not nearly as good as sparring. But it's important to incorporate moving defensively and attacking offensively.

Majority of the boxing work was very light, and technique focused today. Didn't punch myself out, and felt pretty okay by the end of it.

[JRMoore82]

^^ these are OSO collars

http://www.roguefitness.com/oso-barb...vPUaAkgY8P8HAQ

I repped 535 on deads and not one plate moved after 5 reps.

[TypeNirvash]

^^ these are OSO collars

http://www.roguefitness.com/oso-barb...vPUaAkgY8P8HAQ

I repped 535 on deads and not one plate moved after 5 reps.

One day I'll have a home gym...

But it'd be super expensive to nab everything I needed for a full workout.

[JRMoore82]

One day I'll have a home gym...

But it'd be super expensive to nab everything I needed for a full workout.

One day

[jdrush]

Subbed for #2

[klaximilian]

300lb bench.

Today I attempt to deadlift the world. It probably won't go as well

[TypeNirvash]

Subbed for #2

Welcome dude Good to have you in here!

300lb bench.

Today I attempt to deadlift the world. It probably won't go as well

Das it mane! That went up pretty darn easily actually! Well, here's to this log getting WAY more productive!




Gonna' start logging again with tomorrow's workout. Hit a new squat PR of 425x1 on the 31st and OHP PR of 195.

[klaximilian]

Welcome dude Good to have you in here!

Ditto!

Das it mane! That went up pretty darn easily actually! Well, here's to this log getting WAY more productive!

Looking back at it, it actually did. I think I had easily another 10lbs in the tank. I'll test my 1RM at the end of the month before I begin my PFL cut for 4-6. Or basically before my strength does in the chitter.

Gonna' start logging again with tomorrow's workout. Hit a new squat PR of 425x1 on the 31st and OHP PR of 195.

Das it, mane!!!! Awesome PRs!!! Really mirin the squat numbers, I would kill for numbers like that. I'd settle for wheels like Type too

I hear you. The holidays were busy AF and rough, but I'm gonna start posting more updates in here. Lets get this log moving ing the right direction.

[Oatmealman99]

Ditto!





Looking back at it, it actually did. I think I had easily another 10lbs in the tank. I'll test my 1RM at the end of the month before I begin my PFL cut for 4-6. Or basically before my strength does in the chitter.




Das it, mane!!!! Awesome PRs!!! Really mirin the squat numbers, I would kill for numbers like that. I'd settle for wheels like Type too

I hear you. The holidays were busy AF and rough, but I'm gonna start posting more updates in here. Lets get this log moving ing the right direction.

I don't think you should cut, just go full powerlifter.

[klaximilian]

I don't think you should cut, just go full powerlifter.

Which at one point will require me to cut weight

I'd probably fare much better in whatever class is below 183lbs, rather than 200+.

[jdrush]

Which at one point will require me to cut weight

I'd probably fare much better in whatever class is below 183lbs, rather than 200+.

Nah, full Brian Shaw.

[klaximilian]

This morning: Ermagahd I woke up and lost 6 lbs. I was only 204!

This afternoon: I had a few bagels, some pasta, chicken, ham steaks, and a ton of water and back up to 212lbs.

Crisis averted.