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jGRIFF's Journal: Get After It


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Posted by: GRIFF

I've been at DF for awhile and I'm finding that there arent enough people who are after the same thing that I am or who have a very good base of knowledge about weight training and body building. So I've decided to give IM a shot, so far so good.

I'll be posting my workouts here everyday along with whatever else I feel will be beneficial to me.

My stats as of right now:

Age: 19
Height: 6'3"
Weight: 241
Chest: 43.5
Waist: 38.5
Bicep: 16.5
Neck: 16.5
BF: 20-21%


My goal right now is to eliminate some of the excess bodyfat I have right now for the summer while being able to increase my strength in the gym.

I gotta thank MonStar for directing me to this site, make sure no one goes easy on him! Good to be aboard!


Posted by: M.J.H.

Nice to see that you made it over bro. You're going to like it here a lot I think. There are a lot more females here than there are at DF, but I don't think you'll mind too much, lol.


Posted by: ncgirl21

Good Luck!


Posted by: greekblondechic

Ain't nothin wrong with us females!


Posted by: GRIFF

Monstar: haha, ya I certainly dont mind that...

I thought I might mention that I've been cutting since February 4th, my stats then were as follows:

Weight: 265
Chest: 44
Waist: 42
Bicep: 16
Neck: 16
BF: Not really sure, more than 26% I'm guessing.


Posted by: atherjen

Hey Griffy!! Looks like Mike's hauling over the ol crowed! I think you'll really like it here, good to see you here!


Posted by: GRIFF

Haha, thanks Jenn, good to see another familiar face, ya I like it a lot already, I'm really getting fed up w/ DF and Mike and I seem to be pissing people off as of late, oh well! I'm off to the gym now for shoulders and traps, i'm going to absolutely kill myself, cant wait...


Posted by: atherjen

Have a great workout! just dont die!

ahhhhh I didnt care for it much there.. boring!!!

I see your in Maine! thats cool! pretty close to hear.. sorta. NS, although Im moving back home to NB. I lived on the boarder of Maine most of my life next to all you hillbillies!


Posted by: GRIFF

atherjen: Thats awesome, the scotia prince comes from portland litterally 1 minute from my house. I have a summer house up in Robinston which is like 10 minutes from the border, small world huh??

As for my workout today....not as great as I had hoped had some decent sets but the drive wasnt quite upto what I wanted.

Standing Military Press BB:

95 x 10
105 x 10
135 x 8

Seated Overhead Press DB:

55 x 10
65 x 10
75 x 5.5

Shrugs BB:

135 x 12
225 x 12
315 x 10

Nautilus Laterals:

140 x 10
180 x 10
220 x 6

Bent Rows BB:

135 x 10
185 x 8

Stopped there, wasnt feeling it in my rear delts at all, really crappy sets, I hate this exercise anyways

Bent Rows DB:

55 X 10
65 X 10
75 X 10

Shrugs DB:

110 X 10
110 X 10
120 X 12
140 X 10

Weighted Situps (DB on chest):

55 x 10
65 x 10
75 x 10

Tossed the situps in there for the fun of it, I just like my abs feeling tight after them so I decided to do it.


Posted by: GRIFF

Had a pretty pathetic weekend diet wise. Ate like crap, but thats ok its easter weekend so I enjoyed myself with the fam. Really got to catch up on sleep about 10 hours friday and saturday. I have 1 week til I'm going to jamaica so I'll be taking an ECA stack for the week, once in the morning, and once preworkout. I'll toss in a couple cardio days this week as well. I'm going to be upping my water intake and lowering my carbs and sodium so I can feel as lean as possible.

Today I'll be doing Chest and Triceps, I'm going for 245 x 5 today on Flat Bench, today is the day! I've been gettin after that for 3 chest days now so we'll see... I'll post more later.


Posted by: atherjen

Oh Yah I forgot you were going to Jamaica!!! Im soooo jealous!! week, thats soon!! you must be getting excited!!

good luck on hitting 245 on bench! you have it in you!!

dang you are pretty close.. I think.. lol . I dont know where
Robinston is. How far are you from Bangor?


Posted by: GRIFF

atherjen: lets see I think I'm about 2 hours from bangor? Robinston is another hour and 1/2 or so from bangor, maybe less, I'm not quite sure.


Posted by: atherjen

thats not far at all! I used to go to Bangor al the time when I lived back home(moving back in a couple weeks somehow).
Im like 4 hrs from Bangor.
LOVE Oldtown! thats where I buy my Kayak and equip.
Old Orchard beach rocks too, I want to go back this summer, we used to rent a cottage on the beach every summer for 10days, real nice there. I Have family in York beach.


Posted by: GRIFF

Wow no kidding, ya I go to OOB quite a bit in the summer, the boardwalk is pretty fun. Old Orchard Beach is about 20 minutes from my house. The body of a 24 year old girl washed up on the beach recently though, so look out! I'm not even kidding...kinda gross haha but nothing to worry about, next time your down there you definitely gotta check out the old port in Portland, and get down to the outlet stores in Kittery and Freeport, cant forget about LL Beans!


Posted by: atherjen

OMG ha! we always go to all the outlets when we're down! my dad LUVS LLBean!
ughhhhhh thats kinda gross! Ill watch out for dead bodies next time Im swimming in the ocean! your right the boardwalk kicks!
I hate you-being that close to OOB!! no fair!!! Must be real nice!


Posted by: GRIFF

atherjen: haha dont hate cuz you aint...haha nice avatar by the way, is that you?...

Here's my workout for today, it was pretty solid, chest and triceps:

Flat Bench BB:

135 x 8
205 x 6
245 x 5! PR Finally got this bitch!
225 x 7

Incline DB:

55 x 10
85 x 6
100 x 3 Not a good set at all, pretty worn out after flat....

Nautilus Vertical Bench:

140 x 10
185 x 10
230 x 7.5 (very good set here)

Dips Unassisted:

6

Dips assisted:

8, 8

Just realized dips are very tough when you're overweight and never do them

V-bar Push Downs:

180 x 10
220 x 6 triceps were absolutely shot at this point

Drop Set:

180/13, 140/6, 100/10, 60/15

More or less wanted to crawl into a hole after this one, damn it hurt... but hurt so good

Cable Cross Overs:

60 x 10
80 x 10
100 x 6

Decline Situps w/ DB on chest:

35 x 15
55 x 15
75 x 10 All I can say is ouch, 9 & 10 felt like I wasnt gonna make it back up and would have to hang out on my back for awhile....

Thats all she wrote for today, overall very pleased with the workout, hit a new PR which is always nice, triceps are shot. I definitely feel back on track after a few sub par workouts.


Posted by: M.J.H.

Nice job with 245 man.

Overall workout looks damn good, keep up the hard work. How is your diet today?


Posted by: GRIFF

Monstar: Thanks man, diet is decent today, lots of water. I'm trying to keep the carbs real low this week before Jamaica so I can feel as lean as possible, so my diet wont be all that great. I really think my cals are too low although I dont have an exact number on them.


Posted by: M.J.H.

Yeah definitely keep the carbs down if you're trying to harden up some. Carbs down and water intake up. Sodium intake pretty low, too.

Damn would I love to go to Jamaica...


Posted by: atherjen

Great workout! congrads on the new PR!

have you tried using fitday.com to track your diet? that really helps

umm and no that is not me in my avi.


Posted by: GRIFF

Monstar: Ya, definitely gotta keep the sodium low, man it really effects me for some reason.

Atherjen: thanks for the link, I like that site a lot, just signed up, should be a good way to see what the hell I'm doing.


Posted by: GRIFF

Weighed in at 240.6 lbs this morning, feel back to normal after the weekend of eating not soo good. Diet wasnt too bad yesterday and got plenty of water. I really would like to break down into the 230's this week, havent done that yet, we'll see, should be able to by friday I'd guess.

Today I'll be doing back and biceps. I'll post that workout later.

P.S. my triceps and chest are sore as shit today, my triceps havent felt like this in a long time, not sure what thats about but it feels good!


Posted by: M.J.H.

I don't think you should have too much of a problem getting into the 230's. Like we talked about bro keep your water intake up, carb intake low, and sodium intake pretty minimal. Triceps are real sore huh? Nice.


Posted by: GRIFF

MonStar: I really dont think I should have much problem either, it'll be nice to see though. Water intake was real good yesterday, the only carbs I had were in the skim milk I had in my protein shake, not sure how I'm gonna have enough energy in the gym, but thats not a concern for me this week. And ya, the triceps are toast.


Posted by: atherjen

fitday's awesome. it was down this morning for a while and I was mad!

glad to hear your tri's are nice and sore! good sign you hit em real hard! I love that feeling!

as Mike said-kee diet in line this week and you should easily be able to shed some water. ughhhh going no/low carb that long is scary though!


Posted by: GRIFF

atherjen: Definitely a great site. We'll definitely see today how my performance is effected by the low carbs. It is a little scary, I'll be feelin' like a carnivour for sure. I just cant wait to get on that plane! And when I come back its go time!


Posted by: GRIFF

Had a great workout today. A cool thing happened in the gym today as well. I was doing deadlifts, and prior to today I have never attempted deadlifts over 225, and basically had no clue what I was doing. Honestly prior to today I have done deadlifts maybe 3 times. I know I know, I was one of those idiots who only did upper body stuff. Aside from all that, today I figured I'd hop on their and see what I could do. After my 4th set, an old man comes over to me and says whoa whoa, what are you doin? You're gonna kill yourself. Turns out he had been a strength and conditioning coach for elite level powerlifters and actually stopped his workout to fix my form. Honestly it made all the difference in the world. Apparently I was too far on my toes and my back wasnt in a good position. Anyways, I just thought that was cool, and I'm glad someone showed me how to deadlift the right way. Heres how the rest of my workout went:

Seated Cable Rows:

120 x 10
180 x 6
220 x 6
250 x 10! PR very nice set here

Lat PD:

140 x 10
180 x 10

Bent Rows DB:

75 x 8
100 x 6
120 x 10! PR

Assisted WG Pull Ups:

2 x 10

Deadlifts:

135 x 8
225 x 3
315 x 1
405 x 1 miss
315 x 1Proper Form
375 x 1! PR haha no kidding right? first time maxing out, oh well...
375 x 1

I know I have 405 in me for sure. Deadlifts are my new favorite lift, holy shit thats a new definition of fatigue. Pulling 405 as hard as I could made me feel like I was going to go blind! It was awesome.

Skipped biceps today, felt a lot in them as was. I'm going to hit them on my shoulder day to give them a little more effort.


Posted by: atherjen

no way!!! awesome dead poundage!!! and thats dieting and all! Way to go, good thing that man was kind enough to show you the proper way so you didnt get hurt!

Congrads on the new PR's too!!


Posted by: GRIFF

atherjen: Thanks a lot jen, I really want to work hard to get my legs stronger. I actually have them tommorow, I'm already excited about it. My back has really got strong in the last 2 months, I really like the improvements there. I'm kind of surprised I had a workout this good despite the lack of carbs and low cals, oh well I'll try to keep it up!


Posted by: greekblondechic

Sometimes guys try to fix my form..but really they are just hitting on me


Posted by: GRIFF

haha what are you saying greek?????


Posted by: M.J.H.

Nice back workout man!

Nice PR with the cable rows, and a 375 deadlift is definitely a good job. What kind of form did you use on the deadlift? Sumo style or conventional?


Posted by: GRIFF

MonStar: I was doing conventional style, would you recommend doing sumo for now? or should I continue doing it this way?

This morning I weighed in at 240.2lbs About the same as yesterday, feeling much leaner though. My waist is down to 38". I'm guessing the low carbs/sodium is to "blame" for that.

Cant decide if I should take the day off today or do legs. My back is sore all over, not too bad, just tight, along with my hamstrings. I was thinkin' of goin tanning today and just layin low, anyhow, I'll post more later.


Posted by: atherjen

Im sure the lack of carbs and lower sodium is helping with the waist going down. stick to it, your leaving when exactly?

I bet your sore!! thats good though- if your hams are sore too then might as well take a day off the leggies. rest is good too


Posted by: GRIFF

atherjen: Ya good point jen, definitely think the carbs and sodium have to do with that. I'm leaving Monday morning . My hamstrings arent too bad so I think I can still get a good workout in, but I have red sox tickets for tonight so if its not rained out I'll be hitting that up.


Posted by: atherjen

wow! you must be SOO excited!!!! I would be!!
where you are flyin out of? Bangor? thats where we fly out of(living home) or does Portland have an airport?

thats real cool! wait- are you going to Boston to watch the game?
hope it doesnt rain!


Posted by: M.J.H.

It's hard to say which would be more effective for you. Sumo most people can generally pull a bit more weight, because you can use your a*s and hips more in the lift. You want to spread your legs until your toes are within a few inches of the plates, and use a shoulder-width grip.


Posted by: GRIFF

atherjen: Flying out of Portland, ya we have an airport down here . So far it looks like its going to be cancelled, ya the game is down in Boston, I'll have to keep checking in to see what the story is gonna be.

Monstar: Well I'll definitely give it a shot next time I get into it, probably wont be til I'm back from Jamaica, but I'll definitely give it a go, I dont think it would hurt to mix it up...


Posted by: GRIFF

Well, had my first leg day in a long long long time, I'm talking more than 6 months .... Wasnt pretty at all, did squats for maybe the 8th time in my life, god I'm sad, could barely walk out of the gym afterwards and I'm almost certain now that I'll be bed ridden for a week or two starting first thing tommorow morning, here is how it went:

Leg Press:

4 plates x 10
8 plates x 6
12 plates x 6
16 plates x 1 (big miss) sad sad sad

Squat:

135 x 8
245 x 2
245 x 2
245 x 2
245 x 2
245 x 2
245 x 2
245 x 2
245 x 2

Leg Extensions (1 leg):

60 x 10
80 x 10
125 x 6

Thats all I had today and my legs are dead, atleast this is a starting point. Monstar feel free to come in here and rip me to shreds I deserve to be heckled....


Posted by: M.J.H.

Nice to see that you're getting back into training legs man, nice work. I think you're really going to be glad you did. I never made any substantial progress in my upper body without training my legs. 8 sets of 2 on squats looks good, too.


Posted by: atherjen

look at all them squats! Im soooo glad to hear you finally decided to train some leg! trust me you'll thank yourself for it!

I take it you didnt end up going to the sox game? how far are you from Boston?


Posted by: GRIFF

Monstar: Thanks pal, yea I totally agree that it'll help the rest of my body grow, I felt some soreness in my biceps near the elbow after deads it definitely works everything including the core muscles, I figure now that I'm getting serious about it I really need to be doing it all. And thanks for sparing me.... How was dinner? whered you end up goin????

atherjen: Thanks too jen, I'm about an hour and a half away from boston, game ended up getting rained out, but thats ok, theyre rescheduling it for later, I'll just have to head down there then.


Posted by: Flex

a Sox fan.........YES

everything's lookin good bro.....keep pumpin up, puuuuuuumpin iiiiiiiron

p.s. i find what really works well for me before my lifts are just yelling at the top of my lungs "LIGHT WEIGHT......YEAAAAAH BUDDY.............LIGHT WEIGHT BABAAAAAAAAAAAAAY"


Posted by: GRIFF

Flex: Thanks bro, I'll definitely be keepin at it, once I get back from Jamaica its go time. I'm gonna have to give that liiiiiiiiight weight shit a try. I found it amazing what came out of my mouth involuntarily before and while I was doing the squats, people think I'm a sketchball muttering to myself but fuck em ha. What do you think of the Big JC in centerfield????

My legs are pretty sore today, but not as bad as I thought theyd be, I can actually walk and go up and down stairs, haha the life of a lifter. Guaranteed my workout partner is toasted today, cant wait to see his sorry ass. I really should get him on this. I'm taking the day off today, just layin low, playin some playstation takin it easy. My back is still sore a little, atleast my chest isnt anymore, its like one thing wears off and you get another one, oh well thats how I like it.


Posted by: M.J.H.

Nice to hear that you can actually get up and down the stairs, lol. Rest day for me too today man, take it easy, eat well, and get back at it tomorrow.


Posted by: GRIFF

Well folks, I'm goin down to Mass for the night to watch my friend Julia play some LAX, should be a good showing, days off are very nice....

and Monstar.....I'm glad you like IM because its the only place you are welcome now LOL


Posted by: atherjen

Have fun!!!


Posted by: M.J.H.

Quote:
and Monstar.....I'm glad you like IM because its the only place you are welcome now LOL
LOL, not being welcome at DF doesn't bother me.


Posted by: GRIFF

241.8 lbs this morning. Higher than I've been in a few days, great water intake yesterday but had a cheat meal @ about 8 which isnt always the best idea. Had some appetizers and a burger laid off the fries, had to celebrate though.

The lax game was awesome, we got there in the second half and my friend was losin but they came from down 3 w/ 3 minutes to go and tied it up and eventually won in OT at the buzzer, amazing game she was real pumped. Didnt get back til after 1 and couldnt fall asleep til 2, so I only got about 5 hours last night, suprisingly I thought I looked better in the mirror today though so thats a good sign.

Monstar: haha I know it doesnt bother you, oh well I'm really getting fed up over there. I'm gonna check out one of those other sites you mentioned.


Posted by: GRIFF

When I get back from Jamaica I'm going to be trying the carb cycling for cutting program. I have a pretty decent grasp of it. I'm just wondering how I should set up my training to go with it, if anyone could shed some insight on that itd be great.

This is what I was thinking:

Day 1: Chest/Triceps: High Carb
Day 2: Back/Bicep: Low carb
Day 3: Cardio: No carb
Day 4: Legs: High Carb
Day 5: Shoulders/Traps: Low carb
Day 6: Cardio: No carb

On a side note, just found out today that all our cameras were stolen from the house, 2 digitals and a video camera. We have a sunroom that one was stolen from (we never lock that door and have never needed to). And one stolen from the room connected there. The thing is, is that its most likely someone we know who stole it, that really pisses me off. My two brothers had their shady little friends over all the time and I wouldnt put it passed them especially my 17 year old stoner bro, those kids piss me off. If I find out any of those punks had somethin to do with it I will be crackin some beans. Really pisses me off, and on top of that! My playstation and all the games were stolen out of the sunroom too, my mom sometimes hides it when shes pissed at my younger bro for not cleaning up out there, I asked her to let me have it back and she said she didnt take it! Atleast my mom filed a police report and we will be filing an insurance claim as well, so we can get the stuff back, just really pisses me off. I feel very violated here, anyhow I just needed to vent.

And Mike, I think I need you to stand in my front yard facing the street just holding your back double bi, kind of like a scare crow so those fuckin' punks know to move along. (You can bring your Hillary Duff poster too if it makes you feel better) haha just bustin your balls.


Posted by: atherjen

you are a riot Griff!!!!
Id come stand in front ogf you yard is Mike posed there! wouldnt be scaring me off!
damn thats SOOO terrible to hear though that you lost those cameras!!! I hope you find out who really did take thema nd get them back or money for them!! I hate ppl that steal!!!

I think that you'll really like carb cycling too! Its a great diet! split looks great too!

glad you had a fun time last nite-a cheat eh!


Posted by: ncgirl21

Workouts are looking awesome .

Your carb cycling looks great too. I've tried no carb on a leg day and it SUCKS so don't try that. Stick with no days on just cardio days like you've got planned, they're not so bad!


Posted by: GRIFF

Thanks jenn and nc, I really cant wait to give it a shot, its balls to the walls time once I get back.

It took everything I had to not binge like an animal last night, I had the worst cravings ever! Managed to eat 4 fat free eggos and 2 pop tarts instead, man I havent had somethin hit me like that in awhile.

Funny thing is that this morning I woke up and weighed in at 239 lbs. We'll see what tommorow says. I'm going to be doing chest/triceps today I'm pretty pumped, this will probably be my last workout til Jamaica depending if my hamstrings are fully recovered by tommorow! W00t W00t!


Posted by: atherjen

sounds to me like your leptin levels were low-cravings kick in big time from all the low carbing and low calorie that you have been doing. Im sure your body needed that kick.

omg.. you said woot!! I didnt think anyone else did!

did you start packing yet?


Posted by: GRIFF

atherjen: Haha, I thought I was the only one too, no packing yet, hopefully I'll be able to pack real light though, just a bathing suite baby!

Ok, Finally got some progress pics uploaded, take a look y'all.

Before and After
Front
Back


Posted by: GRIFF

Chest and Triceps:

Flat Bench:

135 x 10
225 x 7.5
245 x 3.5
255 x 1.5

Really shitty set on flat bench, had no power for some reason, I dunno

Incline DB:

95 x 2
95 x 2
95 x 2
95 x 2
95 x 2
95 x 2
95 x 2
95 x 2

This felt pretty good, I'm going to be moving this upto 100, that should really kick my ass.

Incline DB Flys:

30 x 10
50 x 8
70 x 8

Upper part of my chest toasted at this point, felt good.

Skull Crushers:

70 x 10
90 x 7.5
90 x 7.5

Rope Pushdowns:

100 x 8
100 x 10

Drop Set:

200 - 8
160 - 4
120 - 4
80 - 8

Workout sucked more or less today, triceps and chest still got workedt, I think this week of low carbs/cals has pretty much left me with nothin in the gym, but thats ok Jamaica is just around the corner.


Posted by: atherjen

Great progress!! all the loss in the right places and gains in your arms! Way to go! see all that hard work is paying off for you!

and your workout looks good to me! dont be so hard on yourself those are great lifts!


Posted by: M.J.H.

Quote:
And Mike, I think I need you to stand in my front yard facing the street just holding your back double bi, kind of like a scare crow so those fuckin' punks know to move along. (You can bring your Hillary Duff poster too if it makes you feel better) haha just bustin your balls.
LOL, I missed this at first. Yeah that's why I am going to leave my pics uploaded in my journal just in case anyone wants to use them for reference, or motivation, etc. I am telling you bro if you ever come down near Philly, etc. we definitely have to train together. And I like the Olsen twins in your background, LOL, that's classic.

BTW, pics are definitely looking solid man, before and after pics are definitely impressive. After you cut down some like we talked about I think you should definitely consider an S1+ or similar type of cycle to pack on some size. Also, I think it would be a good idea to start posting your diet on a regular basis, if you don't mind?

Your strength is really coming along, also. I am curious when you do pressing movements do you take the bar and DB's down to touch your chest?

Quote:
Incline DB Flys:

30 x 10
50 x 8
70 x 8
Wow, the 70's for 8 on incline DB flyes? I am pretty sure that's more than I can handle. What kind of ROM are you using? Are you touching the the DB's at the top of each rep, or doing them Arnold style? Ever consider taking video clips at the gym of your heavy sets, just to give us an idea of what your technique/ROM is like?

Quote:
Id come stand in front ogf you yard is Mike posed there! wouldnt be scaring me off!
LOL, excuse me? Haha I am just messing around Jen you're so too nice. When are you coming to Philly?


Posted by: GRIFF

Thanks MonStar, thats definitely what I'll be doing after I get down to a BF I'm comfortable with. Of course I touch my chest with the bar, who do you think you're talking to? On db presses I dont touch them to my chest but I bring them down so that they are parallel to my chest, why would you touch the db's to your chest on a press?

Not sure what flys arnold did, but I keep my palms facing eachother and touch them at the top. I keep my elbows bent maybe 25 degrees and think of hugging a big ass tree at the top I bring them down so they are parallelt with my chest. I feel like axion here, are you callin me out chump ??? Next time I'm near philly we'll get in the gym no doubt.

Haha thought you might like the olsen twins thing.

Thanks for the support Jen, you're great.


Posted by: M.J.H.

LOL, I am not calling you Axion, funny you say that though. I am just having some trouble for some reason matching your strength with your progress pictures, don't ask me why. Not trying to offend at all as I am sure you know. It's just when you're throwing around weights that are really crazy, like 70's for 8 on incline DB flyes I start to wonder. No big deal, of course. But yeah if you don't mind training videos would be absolutely great. Just because I am curious what your ROM, etc. is like compared to mine. Also, about the DB presses, how far from your chest are the DB's coming? And what angle is the incline at? Because the 95's for 8 sets of 2 is really awesome. Sorry for all the questions.


Posted by: GRIFF

I dont have a digital camera at the moment, but we'll be getting some soon, I wouldnt mind taking a few videos for you. In the meantime if you can find a video showing me your flyes and db presses I can tell you how mine compare.

Incline Db's are at 30 degrees, flys we did today at 45 degrees. On incline I bring them down pretty wide but they definitely come down to my chest.

Dont confuse the starting date of the first picture with how long I've been training, I've been training off and on since I was 16 years old. I just havent lifted solidly since this summer prior to february 4th. I was at it hard last summer though and started with inclines for 2 straight months before I worked on flat bench.

Just found a good link, its like this only on an incline bench, my arms are bent a little more though.

http://www.exrx.net/WeightExercises/...nal/DBFly.html


Posted by: atherjen

Quote:
Originally posted by MonStar

LOL, excuse me? Haha I am just messing around Jen you're so too nice. When are you coming to Philly?
you heard me!
wishin I could come to Philly sooner than later!


Posted by: GRIFF

Oooh la la, I think you two need to get a room, somewhere other than my journal


Posted by: M.J.H.

The sooner the better, Jen.

LOL, please excuse me and Jen.

Anyway, about your lifts. I have a DB flyes video floating somewhere around the internet. I think it might be on FortifiedIron or maybe even DF. If I can't find it I'll take another one, no big deal. That video was the 60's for 8 I believe, or something along those lines. Just showing my ROM, etc. A DB press video is definitely a good idea, I am going to work on that as soon as possible. I'm sorry but I find it extremely hard to believe, call my crazy, that you can handle the 70's for 8 reps on incline DB flyes (which are much tougher than flat) with that kind of ROM in the video you posted. That's a textbook version of DB flyes, looks practically identicle to how I do them. And I can't even get close to the 70's on incline DB flyes. How much can you handle on flat DB flyes? The 80's for 8? The DB flyes concern me much more than that bench or incline DB press strength.


Posted by: GRIFF

I never said my fly form was flawless, but how do you think that I'm doing them? My arms arent straight out, they're bent, now that you are questioning it I'm not quite sure how far I go down, but I know I'm not cheating myself. Now I really wish that I had a digital camera because I'd do them tommorow.


Posted by: M.J.H.

Okay man, let me add something, lol. I would like to see a video of incline DB presses, incline DB flyes, and one-arm DB rows.


Posted by: atherjen

Quote:
Originally posted by GRIFF
Oooh la la, I think you two need to get a room, somewhere other than my journal

sorry Griffy!!!



I wanna see some vids too! hmmmm maybe I will take some once I move home with my daddys dig camera. you can all see my 5lb db presses!


Posted by: greekblondechic

Quote:
Originally posted by atherjen
I wanna see some vids too! hmmmm maybe I will take some once I move home with my daddys dig camera. you can all see my 5lb db presses!



Posted by: M.J.H.

Quote:
I wanna see some vids too! hmmmm maybe I will take some once I move home with my daddys dig camera. you can all see my 5lb db presses!
LOL.

A video of your squats or SLDL would be really nice.


Posted by: GRIFF

Well I dont do SLDL's, not sure why you want to see me squat 245 haha because thats a pretty pathetic lift. I'll definitely do those flys and incline dbs just to shut you up though I'll toss the 95's around for 6, that should be enough proof to show you that 95's for 8 sets of 2 is no problem at all.

EDIT: Just realized you werent talking to me haha, but I leave the post here so you can all laugh at me.


Posted by: M.J.H.

LOL, I was like what the hell is he talking about? I knew I didn't want to see video clips of your squat or SLDL.


Posted by: M.J.H.

No journal entry yesterday?


Posted by: Flex

incline flys w/80's is not unheard of? whats the big deal? i'm nothing special and i can rep incline flys with like 70's, so 80's aren't THAT much more.

plus i've seen guys at my home gym move some weight that would make you guys shit yourselves, maybe thats why


Posted by: M.J.H.

Are you currently in Jamaica GRIFF? Sorry, I can't remember when you said you were going.


Posted by: M.J.H.

Damn man it's been 8 days since you posted anything? I am assuming that you're still on vacation? Hope that everything is okay.


Posted by: GRIFF

Haha, dont worry Monstar, I'm back home, safe and sound, and super ready to get back into it.

Had a great time down there, Jamaica is a beautiful place, free drinks are nice too. Got slammered w/ the fam a couple nights it was nice. Anyhow I'm glad to be back and I'm going to be going after it even harder now. Nice to give my body a break for a weak although I did hit the gym to do a quick full body routine, nothing major at all though, just couldnt stay outa there. I picked up some San v12 and will be starting that tommorow.


Posted by: atherjen

Hey Griff! Welcome back!!! glad to hear you had a super time!! get a good tan??


Posted by: Flex

don't worry bout a thing bro.

i had to take the weekend off to be a rockstar too ....
but we're BAAAAAAAAAAAAAAAAAACK


Posted by: M.J.H.

Nice to see that you had a good time man. Welcome back, I am going to be looking forward to your upcoming workouts.


Posted by: GRIFF

Monstar: Thanks a lot bro, really good to be back and workin out again. Chest and Triceps today but unfortunetly I have to work til 6, so thats going to suck. Supprisingly San V12 tastes good? Wasnt expecting that, haha.

I weighed in this morning at 241.6 lbs suprisingly despite my week off. Glad to see my weight wasnt flying all over the place. Gotta get my carb cycling diet in order tonight so I can get on that.

I'll be posting more later.


Posted by: M.J.H.

Good luck with chest and triceps today man. Like I said I really think that you need to jump on the push/pull/legs or the upper/lower bandwagon.

Damn, 241, thats not bad. I am catching up to you soon man, lol. Yesterday I weighed 227 at Bally's. What kind of carb cycling do you do?


Posted by: Flex

Quote:
Originally posted by GRIFF
Monstar: Thanks a lot bro, really good to be back and workin out again. Chest and Triceps today but unfortunetly I have to work til 6, so thats going to suck. Supprisingly San V12 tastes good? Wasnt expecting that, haha.

I weighed in this morning at 241.6 lbs suprisingly despite my week off. Glad to see my weight wasnt flying all over the place. Gotta get my carb cycling diet in order tonight so I can get on that.

I'll be posting more later.
DAMN....241! nice bro. i wish i could weight that much haha.

whats this San V12 everyone keeps talking about? i feel like i'm living under a rock haha.


Posted by: ncgirl21

Hey Griff! Damn- Jamica- must be nice. Glad you had a good time!


Posted by: GRIFF

Flex: haha, well you dont want to be 241 and look like this, but at around 215-220 I think I'll be pretty solid. As far as this San V12, haha you arent living under a rock, i just heard about it, its basically creatine in the form of Tricreatine Malate, which is apparently a creatine salt that wont make you retain the water that the monohydrate will. It also has an arginine compound or something for a pump. Haha the bottle says you'll become "umbreakable" sounds great cant wait...haha

Ncgirl: Thanks, ya it was great to get a week off especially from work. Definitely a nice change from the weather up here.


Posted by: Saturday Fever

Stay around 240. All the cool people are doing it.

<-- shooting for 240 by June.
<-- cool


Posted by: GRIFF

Haha SF, I'd love to just zap this 240 into solid muscle, we'll see what happens.

Chest and Triceps today:

Flat Bench:
135 x 10
185 x 10
245 x 4
265 x 1
280 x 1 Miss
275 x 1 Miss

Decent sets here, felt strong on the 280 just couldnt lock it out, I'm sure if i did it before the 245 and 265 I could get it, I should try it next time.

Incline DB:
80 x 8
90 x 4
95 x 3

Close Grip Bench
135 x 10
185 x 7
195 x 5

Incline DB Flys:
40 x 8
55 x 8
70 x 4

Really tried to extend my rom on the 70's and I just couldnt get anymore out, felt real good though.

V-Bar Pushdowns:
Drop Set
200 x 13
160 x 7
120 x 6
80 x 8

Overall my workout wasnt too bad today. Would have liked to get 245 x 5 and have hit 280, so I cant say it was a GREAT workout, but I had a great pump going in my forearms, triceps and chest which was nice, felt strong doing everything.

Got to go grocery shopping today, so tommorow the diet is in full effect. I'm going out to see Man on Fire tonight which I'm pretty pumped for, get to see denzel shoot some peoples faces off, all in all a good day.

And MonStar, you may be right on the 70's, however I'd still like to show you a video because I'm pretty damn close.


Posted by: M.J.H.

Great workout man. All of your lifts are really looking solid man. Strength all around is really looking good man, keep it up.

BTW, how did you get a forearm pump in a chest/triceps workout?


Posted by: GRIFF

Thanks Monstar, I appreciate it. Not sure how the pump came about in my forearm just felt it all up my arms. Had that weird kinda strain on em I told you about last night, but like I said "just pull the string" lol

I'm keepin track of the diet now, So this will be edited as the day goes. I know I wont be able to get 6 meals in today because I didnt get home til late and had zero time this morning to prep any food for work, but I have a break at 12 so Ill go home and get some then.

Meal 1:
Apple
Fiber One
Whey Protein

Meal 2:
Apple
Broccoli
Tuna

Meal 3:
Orange
Fiber One
Broccoli
Tuna

Meal 4:Pre-Workout
4 Eggs
4 Egg Whites

Meal 5: Post-Workout
Whey Protein Shake
Corn
Broccoli


Posted by: Flex

good work Griff.........

keep "Pumpin up........Puuuuuuumpin Iiiiiiiiiiiiiiron"


Posted by: GRIFF

Yeh, yeh, you know how we do Biig FaLEXXX, thats triple x, famous stars and straps BIATCH

Back and Biceps

Bent Rows BB:

95 x 10
135 x 10
185 x 8
205 x 6

Good sets here, felt very strong

Dead Lifts:
135 x 8
225 x 4
315 x 2
405 x 1! PR
365 x 2! PR (I think I could have got a triple here, felt awesome)



Lat Pull Down:
120 x 10
160 x 10
200 x 12 (Gotta be honest, I really skimped out on this, had maybe 2 more reps, sucks when you stop when you could do more, I feel cheated, but good sets)


Curls BB:
70 x 8
80 x 8
90 x 6.5

Curls DB, CAT style
25, 20, 15, 17, 23 Biceps, forearms and hands were on FIRE

Absolutely great workout today, pump was amazing felt real strong, I'm loving deadlifts definitely want to go for a new personal record everytime I have a back and bi day. My back is absolutely shot right now, feels awesome. Managed to get 5 meals today, diet was pretty solid, I'm looking forward to see what happens for me down the road.

Diet totals for the day:

Cals: 2093
Protein:223
Carbs:221
Fat:47


Posted by: Flex

you want a new pr for deads? you want a big back? put those deads first brotha. your strength/size will both skyrocket with deads first, trust me.

your rows are already great. now move onto the meatpacker (no gay pun intended haha). deads work your legs, lower back, upper back, traps, forearms.....possibly teh best overall exer. there is.


Posted by: GRIFF

Thanks Flex, I'll do that. Probably should have thought of that, its kind of like doing flat bench first, somethin you can hit a lot of groups with and with a lot of weight. I'll be packin meat til the cows come home, (take it how you want to haha)

Weighed in at 239.6 this morning, felt much leaner today than last night, I dont know what my body does while I'm sleeping but I always manage to go down about 3 pounds and feel leaner in the morning, SLEEP is GOOD. Today is my day off and I need it, back is pretty sore, but I'm lovin it.


Posted by: GRIFF

No Carb Day

Meal 1:
4 eggs
4 egg whites

Meal 2:
Can of Tuna
Broccoli

Meal 3:
6 oz chicken (white, boneless/skinless)
1 cup, lettuce

Meal 4:
Can of Tuna

Meal 5:
13 oz Chicken (white, w/ bone, skinless)
1 cup, lettuce

Meal 6:
8 egg whites

Daily Totals:
1680/253/17/60


Holy crap, cals are extremely low today. Thats no good. I need to be supplementing w/ protein shakes on no carb days because its just so hard to get the cals up without getting the fat up, I'll just have to double the tuna or eggs a couple of times or something.


Posted by: atherjen

YOU NEED FATS!!!!!!!!!!!!!!!!!!!! way way too low!!

are you carb cycling right now?


Posted by: Saturday Fever

You need to read my post in the training forum about metabolism. You'll realize very quickly that your diet is a poor way to drop pounds. Besides, pounds shouldn't be your judge of success or failure. You should judge your progress by looking in the mirror every morning.

70% of your metabolism is basal and you have no control over it. You can make this even more efficient with more muscle. If you're not too sold on your diet and routine now, I've got something for you.


Posted by: atherjen

I eat more food than you!


Posted by: GRIFF

haha, easy now, i'm just figuring things out here, I dont need the talk about metabolism and that crap, because I've been cutting for 10 weeks now and have seen good results. And I do not judge anything by the scale. If I could stay at 240 and continuely look better I would care less. All I know is my waist is shrinking and my chest and bicep measurements are staying the same.

I dont eat 1600 calories a day, trust me. This was just a mistake on my part when looking back on it. Its very hard without carbs to get the calories up, atleast for me when I dont normally space out 6 meals just like this so specifically.

And Jen, I am carb cycling right now, or attempting too, high carb day tommorow. The problem here is I work 11 hours a day this week, so its going to be harder for me to get everything I need. And how much more than 60 grams of fat do I actually need???

SF, my routine has been pretty solid, seeing strength gains everywhere, but if there is anything you'd recommend I'd gladly give it a shot.


Posted by: GRIFF

Ran 2 miles last night for the hell of it. Weighed in at 237.6 today, thats the lowest I've seen on the scale since beginning of my freshman year. Probably the low cals, no carbs, and sweating from the running has to do with it.

Today I'm determined to get my cals up and have enough food here to do it. So I'm looking forward to actually getting to EAT today. Legs later today which will be good too.


Posted by: atherjen

okie! sorry!!! I just didnt want to see you not eating enough!
and I guess I read wrong-I thought it was 17g fats... regardless where are you getting 60g fat??? I see some from the eggs, and a lil bit from chicken.. but honest you need to add in some EFA's.


Posted by: GRIFF

haha my bad jen, I should have listed what order that was in. The rest of the fat is in that chicken, its precooked and sitting under a lamp at the grocery store, you know the roasted stuff? I dunno, maybe there isnt that much fat in it. I have some flax oil caps at home, I'll try to take some of those with a couple meals. When would be the best time to take them??


Posted by: ncgirl21

Divide up how many your going to take and take them with each meal. It's easier that way, especially for me, but I hate taking pills!! I'm a wuss!


Posted by: GRIFF

haha, pills dont bother me, but I'll do that. How many should I be taking? I get paranoid when I see a big fat total even though its good fat.


Posted by: atherjen

DO NOT BE SCARED OF FAT!!!!! healthy fats are sooo good for you!!! you wanna keep healthy test levels mister??
get some fishy caps. about 10/day.
thats a lot of fat from just chicken? were you eating the skin??


Posted by: GRIFF

haha ok, fishy caps it is, and yes, i'd like to keep healthy test levels. no no, no skin on this chicken, not sure, I'll double check on fitday


Posted by: Saturday Fever

Yeah man, it's like I told Monstar. Hormones are transported via fat. The more muscle you have and/or want, the more fat you also have to have
Got to give those hormones a way to keep your muscles growing.


Posted by: GRIFF

Very true, but I'm cutting right now, so if the muscles dont come now thats fine with me, I know that building more muscle will burn more fat, but I'm not willing to add fat to build muscle right now.


Posted by: Saturday Fever

You're going to get into what I refer to as the "perpetually bulking and cutting routine."

What I mean by that is that you're trying to cut fat right now and accepting muscle loss. Then you'll start to bulk but the inevitable fact is that with new muscle comes new fat. And you'll decide you have too much fat and you'll start cutting again and all that hard earned muscle will be lost. At which time you'll again decide to bulk. And the cycle goes on and on.

I have a better idea. Bulk. You can eat clean, very clean, and still eat enough to bulk. This will enable you to make most of your gains lean. And the more lean mass you're adding, the more efficient your metabolism becomes. You will have to hold some fat, that's just a fact when you want to have muscle. But I think a cool 240 with 12-15% fat is much better than 200 with 10-12% fat.


Posted by: GRIFF

April 30, 2004

Ya, I hear you SF, basically that would mean that I'd have to make sure my weight isnt really increasing all that much. How do you figure I'll get to 240 with 12-15% bf if I bulk? I'm really not looking to get below 225 here, I'm just tired of having love handles and feeling like shit, its just a different thinking I guess. I just wanna look good once and for all and then do something like you're saying where I can gain weight and muscle mass while still looking good. I dont feel the need to be constantly going up and down, I just dont want to stay like I am now with big muscles and same BF. I might not be making any sense haha, but atleast I understand what I'm saying.

Squat:

135 x 10
185 x 4
245 x 4
275 x 2
315 x 1
335 x 1! PR

Great to get a new PR but my squats still suck, oh well, only second real leg day of basically my life haha, so I'm sure they'll catch up eventually.

Leg Press

180 x 10
270 x 10
450 x 8
540 x 6

Cybex Leg Curl (single)

50 x 8
100 x 10
120 x 11

Pretty good workout today, legs felt good. Definetly getting stronger. Didnt have too much volume today because I was incredibly sore last time, its good to be doing everything now though.

April 30, 2004

High Carb Day

Meal 1:
5 egg whites
3 whole eggs
apple
1 cup fiber one

Meal 2:
Whey protein shake (2 scoops)
orange
1 cup salad

Meal 3:
1 can tuna
2 cinnamon muffins
3 slices wheat bread
2.5 table spoons pb
1 cup broccoli
1 apple

Meal 4:
1 can tuna
1 cup salad
orange

Meal 5:
8 egg whites
5 flax oil caps
1 cup fiber one

Meal 6:
Protein Shake (2 scoops)
1 cup corn

3107/305/309/87

Calories/Protein/Carbs/Fat


Posted by: Flex

Griff, my man, feel FREE to throw whatever weight you don't want my way, k bro?

dude, honestly, regardless of what people say, it IS possible to lose fat and gain muscle at the same time.
Here's my little short story for ya.....
Up until last summer i alwasy drank my face off (i am a rockstar afterall ), but last summer i decided i wasnt going to drink, so i barely did. it continued all fall and almost until the winter. What did i notice? i noticed that i was getting bigger AND leaner at the same time....just from not boozing.

i dont know if you drink at all, that may not have anythign to do with you. But alls i'm saying is, with a good diet, no boozing, cardio and consistent training, you can stay big and get lean at the same time.....good luck brotha

BTW....i LOVE that quote in your sig....what's that from? haha


Posted by: GRIFF

Thanks for the post flex. I havent been drinking much lately but I drank a TON at school, 4-5 nights a week with my boys, club 204 baby! Maybe I will just say screw it, eat clean, like a beast, do cardio and get huge.

The quote is from Man on Fire, its in theatres right now, you HAVE to see it. Denzel flips out and kills ALL of those motherfuckers, probably the most bad ass movie ever.


Posted by: Flex

ha nice, i'll hafta go check that flick out.

so you DO booze like me haha. honestly bro, i know its hard to do while you're at school (@ UConn its the ONLY thing to do here), but beer has so much to do w/ it. Not drinking for only those few months made me leaner, as i was getting bigger at the same time. .

whatever you decide, it'll be the right choice. Cuz i mean, you def. gotta have fun while you're at school, you don't gotta tell me that. But i'm done now, so i dont plan on drinking that much anymore.....except for when i'm on tour of course


Posted by: M.J.H.

Nice job with 335 on squats GRIFF, keep up the hard work man. Are these just to parallel or ATF? Either way, man, solid.

I see you have your strength stats in your signature now. Reminds me of someone I know.




Posted by: GRIFF

Haha thanks bro. Well that one was certainly less than parallel because it was heavy for me and basically pounded me into the floor at the bottom. Definitely not ass to floor though, dont think I'm ready for those. Well the guy who introduced me to this site has some strength stats in his signature, hes basically my mentor haha so I thought, welp people should know what I lift, atleast so they dont have to listen to me when I try to tell them how to gain strength


Posted by: GRIFF

May 1st, 2004

Meal 1:
4 sesame bagels
5 tablespoons cream cheese
Protein shake (2 scoops)

Meal 2:
4 egg whites
3 whole eggs
apple
1 cup lettuce

This will probably be the last meal I'll be able to have today. After work I'm heading right to the golf course for 18, then I'm going to wheaton to visit my friend Julia and it wont be a sober night. Oh well, I'm willing to live a little. Diet is not great today, but I'll hit a decent calorie amount although it wont be good, protein/carbs are ok...


Posted by: Flex

Quote:
Originally posted by GRIFF
May 1st, 2004
Oh well, I'm willing to live a little.



Posted by: M.J.H.

Damn man, that's barely any food at all today!

Quote:
Well the guy who introduced me to this site has some strength stats in his signature, hes basically my mentor haha so I thought, welp people should know what I lift, atleast so they dont have to listen to me when I try to tell them how to gain strength
LOL.


Posted by: GRIFF

Oy, very bad weekend diet wise, but thats alright, once in awhile. Today is a high carb day, along with chest and triceps. I'm really looking forward to the gym tonight, gonna try to get 280 tonight, hopefully it'll be there for me.

Oh, on a side note, started off monday real good.... Ive been having this continuous problem of kids standing in the middle of the road intentionally while I drive onto the street where I work every morning. They literally see me coming and then line up in the road. Well today I got ambushed. For some reason they were all standing perfectly on both sidewalks, I drove through them and then I hear a car peel out, a black civic from a driveway across the street passes me real fast then stops in the road ahead, I just drove around it and kept going, he jumped out put his hands out, then jumped back in the car and came at me again, so I pulled over. He rolled down the window and started screamin. Apparently his little brother is one of those kids, and told his mother that I was rippin' up and down the road. He told me not to drive that way again, and to go around "or there was gonna be problems" so basically I told him "then we have a fuckin problem". The kid is a total pussy, the minute I started yellin and swearin back his attitude changed a little. But no way am I going to drive a different way because some punk kids and another guy my age want me to. Forget that. He threatened me a couple more times and then said if I come "rippin" up that street again that I should be looking for a "black truck", because "thats how nightmares happen". I'm soooo fuckin pissed, I hate tough guys who get in my face, if I see him again tommorow morning I'm kicking his ass in the street, then his lil bro can watch what a tough guy he is.


Posted by: atherjen

dang you big ol meanie! cursin at the kiddies!!! SHAME ON YOU!!!!

glad diets back on track after the weekend! good luck on that attempt in the gym today!


Posted by: GRIFF

thanks jen haha I didnt yell at the kiddies, just at the guy who drove me down. Ya, I always feel like ass after I drink, I swear it off in the morning and then do it again, haha its a vicious cycle. Oh well, looking forward to my workout today.


Posted by: Flex

Quote:
Originally posted by GRIFF
I'm kicking his ass in the street, then his lil bro can watch what a tough guy he is.
thatta boy. don't take no shit off of nobody.

so it must be you that rips up my street too!!!! you asshole!!!!hahaha

a few months ago, i was walking my dog at the end of my road, and these fuckin kids turn the corner and gunned it down my road. i dont know why, but i must have a big blinking neon sign that says "I LOVE FAGGOT FAKE STREET RACE CARS" that never turns off, b/c i see so many kids gun it by me everyday, whether i'm driving or walking.

so anyways, as they go by me, i look right at the driver, who thinks he's a badass, and yell something like "FUCKING SLOW DOWN". as they get a little up the road, him and his boyfriend in the passenger seat both gimme me the finger. so I put up both my arms and tried to wave them back, cuz i was gonna kill him and his boyfriend right then. (not to mention i, like i said, i was walking my dog, which is half rottweiler/half german shepard. and my dog wants to kill cars that go by, nevermind gay teenagers).

if the kid tries to be a tough guy, get outta of your car. tell him "its not you" that rips up the road, and "if he has a problem", you'll settle it right now. end of story


Posted by: Flex

Quote:
Originally posted by GRIFF
I always feel like ass after I drink, I swear it off in the morning and then do it again
I HATE being hung over, its prob. my biggest pet peeve ever. i was tired and hungover all day yesterday...just makes you feel like shit. that's why i'm kinda glad im graduating...i get to stop drinking (at least until i go to florida in a week to visit my buddy, who's a bigger rockstar than me )


Posted by: GRIFF

Ya man, I hear ya, I've had some of the worst hangovers of all time, I've actually been hungover for 2 days, guess thats what happens when you're a rockstar. Cant wait to see what happens with that punk tommorow, I'm sure he'll be out there, hopefully with some of his butt buddies. Florida huh? A fine state As always thanks for stoppin by the ol' journal...

May 3rd, 2004

Flat Bench:

135 x 10
185 x 5
255 x 3! PR
280 x 7/8 Dont even wanna talk about it. Friend touched it at near the top, he says I got it but I dont want to count it if he touched it, next time, grrrr.
275 x 1
235 x 3
185 x 11.5

Incline DB:

95 x 2
95 x 2
90 x 2
90 x 2
90 x 2
90 x 2
90 x 2
90 x 2

Close Grip Bench:

185 x 4.5
175 x 5
175 x 5
175 x 5
175 x 5

V-Bar Pushdown:

Drop Set
200 x 10
160 x 8
120 x 8
80 x 10

Absolutely GREAT workout today. Felt awesome, I've had so much stamina in the gym lately. I dunno if its the V-12 or the fact that I've had more carbs lately but I was feelin awesome today. My triceps are shot, I didnt want to move after that drop set. Flat Bench felt solid today too. Definitely get 280 next time, If my friend touches it I'm gonna SLIT HIS THROAT, I dont care if it sits on my chest for an hour, hands off! Out to dinner with my bro for his birthday the big 1-8, I'll just get a steak or somethin.


Posted by: M.J.H.

Quote:
255 x 3! PR
280 x 7/8 Dont even wanna talk about it. Friend touched it at near the top, he says I got it but I dont want to count it if he touched it, next time, grrrr.
Nice job man on 255 for a triple. I am confused though about 280. You hit 280 7 or 8 times?

Quote:
Definitely get 280 next time, If my friend touches it I'm gonna SLIT HIS THROAT
Ouch, some friend of yours... lol.


Posted by: Saturday Fever

Quote:
280 x 7/8
He is griff, HEAR HIM ROAR.


Posted by: GRIFF

haha no no, not 7 or 8 times, 7 eigths of a rep, i thought i had it, it was still moving up, but my friend put his hand on it. He said he didnt pull on it but I dont want to count it if he touched it.

haha you know it SF, upto 275 now on the bench huh? Shit man thats awesome, I better keep rollin!


Posted by: GRIFF

May 3, 2004

Diet Totals:

2616/220/295/70

Cals/prot/carb/fat


Posted by: Flex

Quote:
Originally posted by GRIFF
If my friend touches it I'm gonna SLIT HIS THROAT,
thats the killer instinct i love


Posted by: M.J.H.

I really think you should list almost getting a lift in decimal form, bro, lol. Just because I honestly thought you hit 255 for 3, that was a PR, then 280 for 7 or 8, I was like what the f*ck? LOL.

Maybe .75 or something, I don't know.


Posted by: GRIFF

haha perhaps mike, but Mr. Dewey Decimal is a big ripper and I hate him. Actually I hope to never have to do that again, GRRRRRR I'm still mad! And now I have a whole week for another damn chest day.


Posted by: stencil

Good stuff, Griff. I admire your loathe for the spotter.


Posted by: GRIFF

haha, nah it really wasnt his fault at all, I was strugglin big time. I just cant say I can count that, but I'll get it next time, for sure.

May 4th, 2004

Deadlift:

135 x 3
225 x 5
225 x 5
295 x 3
295 x 3
315 x 3
365 x 1
415 x 1! PR

T-Bar Row:

2 plates x 5
3 plates x 5
4 plates x 3
5 plates x 3
6 plates x 1 OUCH, haha a little over zealous here...

Hammer Strength Lat Pull:

90 x 8
180 x 8
230 x 6

BB Curls:

90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

Hammer curls (cable w/ rope0:

80 x 10
120 x 8
140 x 6

Overall very good workout today. The old guy was back in there and man he's the shit. Helped us out for our whole deadlift session, I love this guy. Now its time to get some protein in me, grilled chicken baby. mmmmmm. Also nice to get another PR, I felt AWESOME on that, I'm goin for 435 or so next time, cant wait!!!


Posted by: Saturday Fever

That's good shit griff. That's a real solid session.


Posted by: Flex

thats my boy!

put those deads 1st.....told ya you'd get a pr

put them first again, and i bet you'll get another pr next time too

but bro....do less sets for warmups. you got like 6 or 7 warmup/working sets before you get to the heavy stuff.

i do this...

warmups:
135x8
225x6
315x6
THEN get to failure with only those 3 warmups i listed^^....
405x10 (if i go for reps)
or
i'll do like 405x4 if i'm going for power/heavy, then 465x3 or 4

try like 3 warmup sets next time, i'll bet you'll pull 450


Posted by: greekblondechic

my friend says u get hung over cuz your brain is dehydrated so drink a ton of water b4 bed and u should be fine.


Posted by: M.J.H.

Quote:
And now I have a whole week for another damn chest day.
I think its about time you increase your frequency.

Quote:
Deadlift:

135 x 3
225 x 5
225 x 5
295 x 3
295 x 3
315 x 3
365 x 1
415 x 1! PR
Awesome job here man, really really good. You're still pulling conventional style, correct? I am telling you man, switch to sumo! You'll pull a lot more.

Quote:
T-Bar Row:

2 plates x 5
3 plates x 5
4 plates x 3
5 plates x 3
6 plates x 1 OUCH, haha a little over zealous here...
Wow man, are these the way I do them? On one side of a barbell? Ghetto style?


Posted by: Flex

stick with conventional style for more muscle


Posted by: Saturday Fever

Eh?


Posted by: Flex

^deads


Posted by: Saturday Fever

Yeah but how is doing them conventional better for more muscle?

I'm really asking, I'm not calling you out. But both styles use the same muscles, except sumo style utilizes the hips more.


Posted by: Flex

Quote:
Originally posted by Saturday Fever
Yeah but how is doing them conventional better for more muscle?

I'm really asking, I'm not calling you out. But both styles use the same muscles, except sumo style utilizes the hips more.
course there's not that big a difference, but IMO sumo's basically more like a stiff legged dead right? (cuz you're using so much hips like you mentioned)....


Posted by: greekblondechic

I like to use my hips when I'm...













....dancing


Posted by: Saturday Fever

Well, depends on the person's form. I pull conventional quite a bit and it always looks like a stiff-leg, but when I pull sumo it appears less so. I wonder if maybe the inclusion of the hips makes the tension less on the other movers, thus "hindering" hypertrophy.


Posted by: GRIFF

Thanks guys, I pulled it conventional, and I like it that way, so I think I'll stick with it.

Monstar: Ya, its the way you do em, ghetto style. Its damn effective though. I somehow convinced myself that 6 plates would be ok for 3, but there was no chance at that point, oh well...

Greeky: I'll remember that, funny how the size of my hangover directly correlates with how my water intake was that day, if only I was smart enough to see the connection, and ya, hips are good for dancing as well as many other things

flex: Ya, Im thinking that I might have done too many warmup sets, but the old man knows his shit, his buddy he's always with was a former champion and now trains some other boehemith thats pullin 700+ now. Thats what he told me to do and to just keep uppin' the weight. I'm thinkin maybe I'll listen to this guy for a little while even though he's 70+. Deads first was a great call though


Posted by: M.J.H.

Damn GRIFF, I really think that a video of your ghetto style t-bar rows would be a good idea. Because 6 plates is 315, which is awesome man. And again, I am not at all calling you out, so don't take it as that at all. I just like to look at other people's form, etc.

Everything is looking solid though man, keep it up.

BTW, conventional doesn't use anymore muscle than sumo.


Posted by: GRIFF

haha, I know I know, maybe saturday or sunday I can get in there when no one is around really and take a few videos of some things, I'll keep you posted on that one.


Posted by: GRIFF

May 5th, 2004

Driving Range:

7 IRON X 10

5 IRON X 10

3 IRON X 10

DRIVER X 10

9 IRON X 5

Overall very good sets here, had some real nice drives, 7 iron was very crisp with good spin, looking to increase my volume and frequency here shortly.

Sitting:

Catholic school position: (back straight in chair)

2 X 30 minutes

eh, wasnt sold on my form here today, but i'm new to it so it'll improve.

Class tough guy position: (slouched, lounge angle)

4 X 45 minutes

Real tough sets here, form was perfect, really managed to get some good rest.

Eating

Standard hand to mouth activity, followed by chewing and swallowing.

6 X 1,192! PR!

WOW, GREAT SETS! Absolutely amazing form, I'll definitely be doing this again tommorow!!!!!


Overall great rest day, really stayed focused and intense. I'm really looking forward to another one in a few days. Very impressed with myself, I guess the ol saying is right, practice DOES make perfect.


Posted by: Flex

^OMG hilarious bro hahaha

don't worry though, while you were restin, i was using my bday present.........some LIGHT WEIGHT


Posted by: greekblondechic

hahaha!!!


Posted by: GRIFF

haha glad you all got a kick out of that. Man I was awful tonight . The no carb day had me cravin like mad and I cracked....2200 calorie binge fest at wendys. Well atleast thats out of my system. I'm determined to go til my birthday without a cheat day, so thats 1 month away. I'll be updating this as I go....wish my luck, cuz christ, I'll need it.


Posted by: GRIFF

May 6th, 2004

Smith, Seated Press:

95 x 10
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Ouch, this was pretty rough for me, felt good though. I dont use smith machine much so it was nice for a change.

Upright Rows:

95 x 10
115 x 8
135 x 5
135 x 5

Bent Raises DB(rear delts):

45 x 10
55 x 12
65 x 12

Great pump here, havent done anything for those rear delts in awhile, nice to get somethin goin there.

15 minutes bike (high intensity)

Diet Totals:

3321/384/287/79

cals/prot/carb/fat

I feel like a fat fuck, period. Something needs to be done, more cardio or somethin, I dunno, Im getting impatient.


Posted by: Saturday Fever

Settle down, first of all. Keep in mind that you are, by far, your worst critic. We all are.

Secondly, a day dedicated to shoulders is a day wasted, in my opinion. If you do the right amount of volume, you won't be in the gym but 15 minutes. And if you do too much volume, you're hindering yourself.

Remember my post about metabolism. For you, a routine that will yield good muscle gains is ideal. 6 clean days of eating with one binge day a week, accompanied by a solid muscle-adding routine. The scale might say you're going the wrong direction, but the mirror will say "It's all good."


Posted by: GRIFF

Thanks SF, haha I needed that, I actually felt much better this morning anyways. Ya I agree, despite being heavier this morning than usual (high carb day yesterday) I felt much leaner. I really only was in there doing shoulders for 30 minutes or so, did some traps and cardio I just felt the need to do them. I'm thinking of changing up my routine to a push/pull/legs split and upping the frequency a bit, i dunno, any advice you may have would be much appreciated.


Posted by: M.J.H.

That's what I think GRIFF, since you are much more of a bodybuilder, I think that a push/pull/legs split is a good idea. Good luck. Feeling fat sucks.


Posted by: GRIFF

May 7th, 2004

Squat:

135 x 5
185 x 5
235 x 5
255 x 3
275 x 3
315 x 1
345 x SQUISH, shit man, this sucked, but I was pretty burnt out by that point.

Cybex Ham Curl (one leg):
70 x 10
120 x 10
130 x 12

Seated Calf Raise, Standing Calf Raise Superset:

45 x 20, 150 x 20
45 x 20, 150 x 20
70 x 20, 150 x 20 All I can say is FIRE

Leg Extension (one leg):

125 x 10
125 x 10
125 x 10

Cardio:

Bike, 15 minutes Hills

So so workout today, wasnt going to go today because my buddy is home and we went golfing, but we all decided to hit the gym after anways, wasnt too bad, legs will still be pretty sore tommorow as usual, Red Sox vs KC tommorow baby! I'm pretty pumped for that, Schilling is on the hill for us, anyhow taking the weekend off and the going to a push/pull/legs split starting monday.


Posted by: Flex

^close game yesterday huh? haha. Sox whooped that ass

good leg w.o. bro...keep pilling that weight on. i just did legs today (Sat), so i won't be able to walk for another week


Posted by: GRIFF

Thanks flex, my legs suck but I'll just make sure to really get after them from now on, I really have no doubt in my mind that I can get them to where I want them to be.

Baseball game was awesome today, red sox tore shit up man, schilling was amazing, complete game, 1 run, 8 k's.

Tommorow is mothers day so I'm makin breakfast for the ol' battle axe tommorow morning, and then hitting the golf course with the shitheads i call friends for atleast 36 holes, Monday its on, I'm determined to tear myself a new one in the gym, cant wait.


Posted by: GRIFF

May 10th, 2004

Flat Bench:

135 x 10
185 x 8
225 x 3
245 x 3
255 x 2
265 x 1.5

Couldnt get 265 for a double, I'll try it again next push day, I was damn close.

Incline Press DB

80 x 5
85 x 5
90 x 5
90 x 5
90 x 6.5 Real good set here, was totally burnt out on that 7th rep, db almost hit me in the face haha

Close Grip Bench:

135 x 10
195 x 6
135 x 11

Lateral Raises DB:

25 x 10
30 x 10
35 x 8

Decline Situp w/ DB to Lying Knee-ups? Superset:

45 x 12, 20
45 x 15, 20
45 x 25, 5! OUCH! Huge cramp up in my abs on this one, felt awesome really worked the abs great.

Cable Twists:

80 x 15
80 x 15
80 x 15

Overall very good workout today. Had to wait a long time for a flat bench to open up, but I got to watch Marty Joyce a former champion PL and 3 guys he's training tare it up before me. Some guy ripped 315 x 12! I couldnt believe my eyes, form was absolutely incredible it was baffling to me.


Posted by: greekblondechic

I have a day for shoulders.. its my favorite


Posted by: GRIFF

EDITED: drunk posts are NOT cool...


Posted by: GRIFF

May 11th, 2004

Dead Lift:

135 x 3
225 x 5
225 x 5
275 x 3
295 x 3
315 x 3
435 x 1! PR
405 x 3! PR

AWESOME sets here, hit 2 new PRs. I was going to hit 405 for a double which I was skeptical of to begin with, the first 2 went up real fast and I felt like I had one more so I cranked it, lockout took a little longer but I got it. This really makes me wonder what my max actually is and if I've been pushing myself enough. Form is coming along very good.

Iso-Lat Pull:

90 x 10
180 x 8
190 x 8

Seated Row:

180 x 10
220 x 10
250 x 8

BB Curl:

95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Pretty good workout here overall, its a beautiful day today so I didnt want to stay in there too long. Now its time to fire up the grill for some chicken and burgers, maybe smoke a cigar or too, life is good


Posted by: Saturday Fever

Oooh, a cigar and some meat. Now that's good times. Too bad I'd choke on a cigar these days.


Posted by: GRIFF

May 12th, 2004

Squat:

135 x 5
185 x 5
245 x 3
275 x 3
295 x 3
315 x 2

Cybex Ham Curl:

90 x 10
110 x 10
140 x 10

Standing Calf Machine:

150 x 20
200 x 15
220 x 15

Cardio:

Bike, 15 minute hills

Not much to report on this one really, in and out, hit some good triples and doubles on squats (for me), ham curls were pretty good. Just gotta keep upping the weight, my strength should come along I'm hoping.


Posted by: M.J.H.

Nice job on pulling 435, bro, definitely impressive. 405 for a triple is also really not bad at all.

BTW, good work as well on 95 for 5 sets of 5 with BB curls.


Posted by: GRIFF

Thanks man, really appreciate it. I think I tweaked my right wrist a little bit, it hurts right now to grip anything, but its really not that bad, just a little stiff I guess, I'm thinking about getting some wrist wraps for bench, I dunno though.


Posted by: GRIFF

May 13th, 2004

6" Lockouts:

135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
365 x 5
385 x 3

First time trying lockouts, I really like them a lot, 385 x 3 was hard as hell, arms were shaking like a bitch definitely hit the triceps hard.

Close Grip Bench:

225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 3.5

Dips:

BW x 10
BW x 8
BW x 8

I'm a fat fuck, what can I say dips are hard haha.

Skull Crushers:

70 x 10
80 x 10
90 x 8

Cardio:

Bike, 15 minute Hills, Level 15

Picked up some wraps today, seemed to help some, but my right wrist is still buggin' me a little.


Posted by: M.J.H.

Did you measure 6" for the lockouts? Or are you just estimating?


Posted by: GRIFF

Good point, that was an estimation, but it had to have been damn close, I'll double check for you when I go in tommorow.


Posted by: M.J.H.

Yeah, it's amazing man how off you can be. What I thought was 4" was 6" and what I thought was 8" was closer to 12". When you're laying on your back trying to guess, it's really really difficult to make any kind of estimate at all. I mark off how high I take the bar on the power rack and then use something to mark the distance and measure with a tape measure when I get home.


Posted by: atherjen

EXcellenT workouts GRiff!!


Posted by: GRIFF

Monstar: Ya man I definitely hear you, I'll give that a look today I set the pins 4 holes from the bars on the rack, so I'll remember to go back and see how much that is today,

atherjen: Thanks so much, I really appreciate it, I've been workin' hard no doubt.


Posted by: GRIFF

May 14th, 2004

Dead lift:

135 x 3
225 x 5
315 x 3
405 x 2
455 x miss (couldnt lock it out)
455 x miss (nothing)

Wasted a deadlift session by being an idiot, I wanted 455 too much, so instead of lifting the right way doing heavy triples and doubles I saved up some energy, and messed it up anyways. I was in no condition to try to max today, back was still stiff, I'm really pissed about this, feel like I totally wasted my time in there today.

Ghetto T-Bar Row:
180 x 5
225 x 3
225 x 3
225 x 5
225 x 5
225 x 8

Wasted these sets by not going heavy enough. Blunder number 2 today.

Lat Pull Down:

160 x 12
200 x 10
220 x 10

So so sets here, nothing special at all.

Abs:

Decline w/ 50 lbs x 15
to reclined knee ups x 15

Medicine ball tossed over head on decline x 15

Decline situps w/ 50 lbs x 20

BB Curls:

100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

Good sets here, wore my wrist wraps which kept my wrists straight and really toasted my biceps.

I really feel like this workout sucked today, wasnt feelin it from the beginning and just wasnt thinking in there or sold on what I was going to do. Whatever, I guess I worked hard but I feel like I could have been much smarter and done a better job in there. My body is adjusting to the increases frequency as I was a little more sore, this will go away eventually I'm sure, I'm takin the weekend off, christ I need it...

P.S. Wrist still bothering me, getting uncomfortable on some lifts, I dont want to take anytime off though.


Posted by: Saturday Fever

Sometimes you just aren't going to hit a lift, don't sweat it. Happens to all of us. The key is to figure out where you missed it and work on that weakness. If you couldn't lock it out, work on your lockout with some rack pulls. You'll get there, don't worry about it.


Posted by: GRIFF

Ya SF, totally hear you, I'll get it soon no worries. I'll go for some rack pulls on an upcoming pull day.

May 17th, 2004

Flat Bench:

135 x 5
155 x 5
185 x 5
205 x 5
225 x 5

Weighted Dips:

25 x 2
45 x 2
55 x 2
55 x 2
55 x 2
55 x 2
55 x 2
55 x 3

Toasted my triceps here, felt great.

Incline DB:

75 x 10
75 x 9
75 x 8

Didnt have much left at this point, weights felt like they were gonna fall on my face.

V-Bar Extensions:

200 x 10
200 x 10
200 x 10

All in all very good workout today, I'm happy with it, I decided to drop my bench weight down and build it back up, I havent been progressing much lately with it, so I'm hoping this will help. Would like to get 250 x 5 (up from 245 x 5) within the next few weeks, we'll see how this goes. Did weighted dips for the first time today, really like them a lot, I'll continue to do that, the gym has a good belt I was able to use.


Posted by: atherjen

way to go on the dips!!


Posted by: GRIFF

Thanks Jenn, ya I really like the weighted dips, should help with my tricep strength, when I get back to Dips with BW in a few weeks it should feel really light.

I've got a pull day today, So I'll be hittin the deads and rows, I'm lookin forward to it, I'm hopin to get some new progress pics up soon, I'm still tryin to figure out my moms camera that she got, some crazy FUJI with tons of options.


Posted by: GRIFF

May 18th, 2004

Deadlifts:

135 x 3
225 x 3
365 x 3
455 x 1! PR
425 x 2! PR

GREAT sets here, 455 went up pretty damn smooth today, 365 x 3 felt like nothing. 425 x 2 was pretty smooth as well. VERY pleased here.

Ghetto T-Bar Rows:

225 x 8
250 x 6
250 x 6

DB Rows:

105 x 10
105 x 10
105 x 10
105 x 10

All I can say is ouch, these were rough sets, I was pleased with my intensity here, but man I was glad when they were over.

BB Curls:

105 x 3.OUCH, right wrist REALLY hurt on this rep, I couldnt finish the set, I dont know what the hell is wrong with it but its really bugging me. I dont want to stop though, so I'll just ice it, and see what I can do, I dunno.


Overall very good workout today, hit 2 PR's which is ALWAYS nice, legs tommorow which I'm looking forward to. My friend DJ is home, doing his Springfield football summer lifting program so he'll be giving me some good ideas for workouts coming up.


Posted by: Saturday Fever

If it hurts, quit doing them. Or at least take a break for a few weeks.


Posted by: GRIFF

Ya, I may lay off the curls for awhile. My biceps are sore as HELL today, I think the 4 sets of DB rows really did them in.

May 19th, 2004

Squats:

135 x 3
225 x 4
275 x 3
345 x 2!PR, was only expecting to get one, felt great, hit a second one.
365 x SQUISH smashed to the rack once again, put the ego in check...
315 x 6

Great sets here. Changed my form slightly by bending over at the hips slightly while keeping my back arched, allowed me to go deeper and made me feel much stronger, I think I had been too upright previously.

Hack Sled:

90 x 10
140 x 10
150 x 10

Ham Curl (single leg):

90 x 8
140 x 8
140 x 8

Seated Calf to Standing Calf Machine Superset:

45 x 20, 150 x 20
90 x 20, 150 x 20
135 x 20, couldnt superset this one because some guy started using it.

Overall very pleased with my workout today and the new PR, feeling much more confident and comfortable on squats now.


Posted by: Saturday Fever

Almost sounds like you were squatting with powerlifting form. We may convert you yet.


Posted by: GRIFF

haha convert away, I just wanna get strong...and jacked haha.


Posted by: M.J.H.

Everything is looking friggin' awesome man, keep up the hard work. Pulling 455 is great, nice PR there. Did you make a video of 455? Your squats are looking good too man. A video of them would be nice too. Keep it up!

BTW, if I can get funny looks for taking my digital camera to the gym, then you can too!


Posted by: GRIFF

Thanks bro, I appreciate it. I'll try to remember to bring in a camera next tuesday when I do deads again. I'd like to get a vid of 455 or maybe 465 if I can hit that.

My work schedule just got switched around, so I can go to the gym earlier now which will make bringing a camera a lot more do-able for me. I'll feel like a tool, but atleast I can prove myself


Posted by: GRIFF

May 23, 2004

Bench:

135 x 6
185 x 3
230 x 1
285 x miss
280 x miss Struggled in the same spot for a long long time, thought I was gonna get it but wasnt to be
280 x miss
225 x 6
185 x 12

Dips:

45 x 3.5
25 x 4
BW x 8
BW x 5

My triceps were absolutely toasted. I had nothing left after the set of 12 on bench.

Lateral Raises:

30 x 10
30 x 10
30 x 10
30 x 12

Great sets here, perfect form really had a great range of motion. Pump in my shoulders was awesome, could barely lift them after.

Overally pretty disappointing day in the gym, I really wanted 280. I drank last night which didnt help, I'll get it soon, I just really wanted it today, oh well.


Posted by: M.J.H.

Sorry to hear about your missed bench attempts bro, that's always a pain in the a*s. I hate missing lifts so much. It always sets little mental barriers in my head, even though I don't want to admit it. Anyway, overall workout looks solid man.

I just got 2 more videos up bro, please explain to me why you still have zero up?


Posted by: GRIFF

I totally here you man with the mental blocks, 280 is gettin in my head, 275 is nothing, but 5 lbs...shit. I'll get it next time, mark and hark my words. I also hear you on the videos, I swear I'll get to it, I'll do a pull day on SUNDAY, REMIND me everyday until then, and I swear I'll do it on sunday.

Thanks guys, I really appreciate it. rrouleau, I'd say you're on your way, you'll get there before you know it.

May 26th, 2004

Deadlift:

135 x 3
225 x 3
315 x 3
405x4! PR
435 x 1 Really wanted 2 here, but could only get one.

Lat Pull Down:

200 x 10

Weighted Sit-Ups:

40 x 20
55 x 20
70 x 25

Great workout today with the deadlifts. The reason I didnt do more exercises was that I was helping a friend of mine who had NEVER lifted before, get started on an HST program. So I had to show him all the exercises and help him find his 15 rep max. Overall I'm very happy with the 405 x 4, I think next pull day I'll try to get 465 x 1, thatd be great.

Also ran 1/2 a mile with my friend, I've got an experiment goin here, we'll see what happens.


Posted by: Saturday Fever

If you didn't pull that set of 4, you would have hit at least 25lb heavier on your single.


Posted by: atherjen

looking strong on your workouts Griff! having SF watch over you is a good thing

ran half a mile? your training for marathons now??? jk!!

eh Ill be in Bangor tomorrow! driving my rents to airport!


Posted by: GRIFF

You really think that much SF? Well I'll try and get that next time, thatd be 480, you really think I've got that?

Thanks Jen, ya it definitely is. And NO MAKING FUN of my marathon training, haha, I know its nothing right now, but you'll see

Bangor ay? Whats stoppin you there, bring it on down to Portland, I've got a leg day tommorow.


Posted by: atherjen

Im doing legs at 4am. isnt Portland like 2-3 hours past Bangor?

HA I knew it! maraton running!


Posted by: Saturday Fever

I think you could get a solid 470 if you did sets of 1 after your first couple sets of 3.


Posted by: M.J.H.

Quote:
I think you could get a solid 470 if you did sets of 1 after your first couple sets of 3.



Posted by: GRIFF

SF, Monstar: Ok, so something like 135 x 3, 225 x 3, 315 x 1, 405 x 1, 470 x 1? or drop the 405 x 1 and hit the 470???

Jen: Ya its like 3 hours from bangor, and I dont think I'm up for 4am legs haha, thatd be a sure fire way to ruin my day early haha. You watch...26.2 anyday now


Posted by: M.J.H.

Quote:
Ok, so something like 135 x 3, 225 x 3, 315 x 1, 405 x 1, 470 x 1? or drop the 405 x 1 and hit the 470???
I would do something like this:

135x3, 225x2, 275x1, 315x1, 365x1, 470x1

Or something along those lines bro. Good luck. Smash 470, make a video.


Posted by: Saturday Fever

I would put something between 315 and 470 but it would be less than 405. Maybe 385? Good luck.


Posted by: GRIFF

OK, thanks for the advice guys, I'm goin for it....

May 27th, 2004

Squats:

135 x 5
225 x 3
335 x 4
275 x 10

Ham Curls (1 leg):

90 x 10
140 x 10
140 x 10
140 x 10

Seated Calf Raise:

45 x 15
90 x 15
135 x 15
140 x 10

Leg Extensions (1 leg):

125 x 10
125 x 10

Overall pretty good workout today, went through it pretty quick. Legs are pretty toasted right now actually, feels really good. I'm lookin forward to hittin a push day again though, was going to do it today, but new it wasnt a good idea. Squats are feeling much better now.


Posted by: Saturday Fever

Good lifting Griff. Very good squatting.


Posted by: M.J.H.

Quote:
I would put something between 315 and 470 but it would be less than 405.
That's why I put 365 in between 315 and 470.


Posted by: Saturday Fever

I'm not second guessing you at all. Just giving him a second backing opinion.


Posted by: M.J.H.

Oh okay, I thought maybe you missed my post.


Posted by: M.J.H.

The last time that you worked out was on May 27th? Been busy? Stressed?

I havn't seen you around IM much either, slacker.



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