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P/RR/S: Alaric's Quest For Perfection


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Posted by: FishOrCutBait

Yeah, its a little late to say it, but, were waitin for ya, for when you get back!


Posted by: Archangel

Quote:
Originally Posted by Alaric
Will do boss, and I'll still be training in the mean time. Expect 'em numbers to change once I get back
Of course, I wouldn't expect anything else!!!


Posted by: 99hawkins

Alaric

Which aspect of P/RR/S do you find the most beneficial? Must be the shock, surely?


Posted by: FishOrCutBait

Its not any one thing, IMO, its all three put together.


Posted by: 99hawkins

I see. fair enough.


Posted by: DeadBolt

Heya bud...hope the house is going well. Make sure you keep a detailed log!!!

O yea partying was def good....I eas toasted all weeked LOL.

Man your 192lbs....I'm 192lbs just not as low of a body fat % as you LOL.


Posted by: Alaric

Back for the time being Lifts are progressing slowly, I'm focusing more on form now though.

99hawkins - well all 3 weeks are all very important. However, I believe that shock week is most important for me right now during this cut, which is why I'm hutting it 2 times every 4 week cycle.

Heya Deadbolt, the house is much nicer now. We took out the carpets, and put in some hardwood floors. Everything is just about cleaned up now, but I still gotta fix up the edges, that should be done by next weekend. Lol I wouldn't say I'm low in bodyfat neither, heck I wouldn't even know. I found out that it costs $28 for a BF test here!!!! IT only costs $3 at my uni gym, so I'll wait till september lol. Are you still bulking?


SIDE NOTE: I used chalk for the first time today, it really helped with my grip. I'm expecting to see some deadlifting improvements (considering my form), in the upcoming power week We shall see how that goes!


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Heya Deadbolt, the house is much nicer now. We took out the carpets, and put in some hardwood floors. Everything is just about cleaned up now, but I still gotta fix up the edges, that should be done by next weekend. Lol I wouldn't say I'm low in bodyfat neither, heck I wouldn't even know. I found out that it costs $28 for a BF test here!!!! IT only costs $3 at my uni gym, so I'll wait till september lol. Are you still bulking?


SIDE NOTE: I used chalk for the first time today, it really helped with my grip. I'm expecting to see some deadlifting improvements (considering my form), in the upcoming power week We shall see how that goes!
Heya man glad the house is coming along....I'ms ure it looks good. I love hardwood floors...I have them in my house as well!!

Im neither bulking or cutting or maintaining LOL. I am just eating what feels good and lifting. I wanted to get back into lifting first before I went crazy with my diet. I tried to eat a set meal plan but it lasted like 2 weeks before I just got pissed off with my lifts then havign to come home and make food and shit I was like fuq it. Soon enough though once classes are over I will start something up. Not sure if I will bulk or cut b/c of my bf%...its pretty high.

Chalk is awsome. The owner of my gym doesn't like people using it b/c it makes a mess but one dude does at night anyhow. I tried his chalk one time and the grip difference is AMAZING. This guy pulls like a 500lbs dead for reps though so the owner of my gym kinda lets him do his thing. Get a good oly bar with deep grooves in it and it feels like you have straps!


Posted by: gwcaton

Quote:
Back for the time being Lifts are progressing slowly, I'm focusing more on form now though.
I hear ya , when I start back up that is what I will be doing


Posted by: Alaric

Deadbolt - Heya thanks man. A lot of hardwork was put into renovating the house, but in the end its all gonna be worth it.

Lol i'm envying your lifestyle right now, I hate cutting, strict diets suck!!! When do classes end for you exactly? I remmeber you saying July or so, must be excited for summer to kick in.

I'm starting to love chalk, its helped improve my grip, but it leaves one hell of a mess. Well no one has talked to me yet, so hopefully I can ride out another 2.5 months using chalk at this gym. I know i can use chalk at my university's gym though. I'm just using "loose chalk" the stuff they use for mountain climbing.

gwcaton - yeah, I think I was somewhat concerned with my lifts beforehand, because I didn't want them going down (through this cut), so I sacrificed a little bit of form. Now I could care less, my decline bench has gone down from 200x10, to 185x10, but that could just be because of equipment. I'm not gonna do halfass forms just to pull an extra 15 lbs in my sets.

Going back to sleep for the time being, when you hear from me next....expect some drastic improvements and NEW progress pics of my cut


Posted by: Archangel

Quote:
Originally Posted by Alaric
Back for the time being Lifts are progressing slowly, I'm focusing more on form now though.
I agree with Brother Gary on this one too. When I start back up, I will be dropping the weights and concentrating on FORM, FEEL, and WORKING the muscle correctly and fully!!!

Hows it goin for ya BRother Alaric?


Posted by: Pylon

Welcome back, Allie. I'm up in your hood the next couple of days. Watch for me around road construction sites around town...


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Deadbolt - Heya thanks man. A lot of hardwork was put into renovating the house, but in the end its all gonna be worth it.

Lol i'm envying your lifestyle right now, I hate cutting, strict diets suck!!! When do classes end for you exactly? I remmeber you saying July or so, must be excited for summer to kick in.

I'm starting to love chalk, its helped improve my grip, but it leaves one hell of a mess. Well no one has talked to me yet, so hopefully I can ride out another 2.5 months using chalk at this gym. I know i can use chalk at my university's gym though. I'm just using "loose chalk" the stuff they use for mountain climbing.
Well my semester ended but I had to take a summer class. I have another 3 weeks to go then I have the rest of the summer off. But I will just be sleeping going to the gym then going to work LOL. I can't wait though for the day I dont have to worry about studying or anything!!
My eating habbits need to change but I'm not going crazy with them at all. Just enjoying life right now and if I gain a few lbs of muscle and fat along the way I'm not gonna complain.

Yea chalk is awsome. Try not to use to much though. What I've seen is put it in like a ziplock bag and when you need it stick your hands in cup it then rub it into your hands. Then just shake the extra off so you dont get the shit everywhere. The guy at my gym that uses it makes almost no mess but the bars have chalk all over them and I think thats what the owner of my gym hates.


Posted by: Alaric

Archangel - Not too bad, been really tired as of late I don't know why. I've also been getting random headaches during workouts, probably my breathing?? What happened to you and Gary, are you guys taking a week or 2 off??

Pylon - If you don't mind a commuting a bit, and you need a place to lift let me know. All you gotta do is pretend to be my friend and you get a week free trial membership (its under his name).

Deadbolt - I see what you mean, a little bit of muscle gain never hurts especially. I miss the "anything and everything you wanna eat" bulking diet . Best of luck to you in summer school, almost at freedom! I love doing no homework, but in a way I also kinda miss school.

THanks for the chalk tip, I'll only be using chalk on deadlifting days which is like 2-3 times a month, so hopefully it won't be a big issue. I try to wipe down the bars after it though.


Posted by: Archangel

Brother Alaric, yes, I am taking a few weeks off!!! Re-charging my battery so to speak, Going on vacation starting tomorrow nite, leaving For Disney World. But when I get back, look out, I will be going FULL TILT into HIT!!! I'm ready to go now, but I think the time off will only fuel my desire!!! Course, the weights will drop considerably, due to the focus on STRONG form and REP Count(Cadence of each rep) Hope the headaches go away!!!


Posted by: DeadBolt

Yea man I enjoy school sometimes but at others I HATE it!!! Like my winter vacation was good....I was preping for my comp so 24 hrs a day I was hardcore for like a month. Then we all know what happened LOL.

Archie man up....your weight can be cut in half and you would still put people to shame around here LOL. You'll do fine bud!!!


Posted by: FishOrCutBait

Al!! I missed ya, man! It was encouraging to see someone who makes such good progress, wheres them new pics??


Posted by: Pylon

Welcome back, Allie.

Thanks for the offer, but it's a little late. I was getting off the plane in St. Loo when you posted that.


Posted by: Alaric

Quote:
Originally Posted by Archangel
Brother Alaric, yes, I am taking a few weeks off!!! Re-charging my battery so to speak, Going on vacation starting tomorrow nite, leaving For Disney World. But when I get back, look out, I will be going FULL TILT into HIT!!! I'm ready to go now, but I think the time off will only fuel my desire!!! Course, the weights will drop considerably, due to the focus on STRONG form and REP Count(Cadence of each rep) Hope the headaches go away!!!
That's not a bad idea, and I might consider doing that soon. I could use a break as well, my drive has been somewhat low these past few days. Have fun at Disney World!! No worries on dropping the weight though, strict form is definitley the way to go!
Thanks, unfortunlately the headaches are still here which is another reason why I might take a week off soon.


Posted by: Alaric

Quote:
Originally Posted by DeadBolt
Yea man I enjoy school sometimes but at others I HATE it!!! Like my winter vacation was good....I was preping for my comp so 24 hrs a day I was hardcore for like a month. Then we all know what happened LOL.

Archie man up....your weight can be cut in half and you would still put people to shame around here LOL. You'll do fine bud!!!
Whooa deadbolt, by comp did you mean.....competition, you've done shows before???


Posted by: Alaric

Quote:
Originally Posted by FishOrCutBait
Al!! I missed ya, man! It was encouraging to see someone who makes such good progress, wheres them new pics??
Heyo Fish, thanks for the kind words. Nothing special has been going on though, my cut has been progressing very slowly (diet hasn't been that strict, and I've been a partying hardcore most weekends). No new pictures as of yet, but once I get the time to take a couple, I will post them up!!

My weights fluctuating around 185 (before workout) to 190 (after workout), soo not too much fat has been dropped as of yet.


Posted by: Alaric

Quote:
Originally Posted by Pylon
Welcome back, Allie.

Thanks for the offer, but it's a little late. I was getting off the plane in St. Loo when you posted that.
Aww that's a shame man, how'd you find Toronto???


Posted by: Rissole

Hey Al, how's it goin?? I been away... fill me in


Posted by: Pylon

Quote:
Originally Posted by Alaric
Aww that's a shame man, how'd you find Toronto???
I went north to Detroit, turned right, and there it was.

The trip was not good, but it wasn't Toronto's fault, just a lot of things going wrong at once. I always enjoy visiting your fair city.


Posted by: FishOrCutBait

Quote:
Originally Posted by Pylon
I went north to Detroit, turned right, and there it was.
Lol!

In any case, we miss ya around here Al! Its always encouraging to see you and your crazy workouts, and the hilarious comments!

Somethin about a tomato, and all negative decline situps , ROFL!!!


Posted by: Rissole

Is Al MIA??


Posted by: FishOrCutBait

It would seem so...


Posted by: Rissole

Lets whore his journal up too


Posted by: FishOrCutBait

SO...

Riss, whatchyou doin this weekend?

IIIIm hopefully going to be all better so I can see my girlfriend, YAY!!


Posted by: M.J.H.

Hey bro, workouts are looking solid man. How's P/RR/S treating you?


Posted by: Rissole

Quote:
Originally Posted by FishOrCutBait
SO...

Riss, whatchyou doin this weekend?

IIIIm hopefully going to be all better so I can see my girlfriend, YAY!!
Last bit of study now, test this arvo followed by Stand 2 of my course all stuff on gym instruction (maybe i should lecture the class... ) So that will be for sat and sun as well, then i'm done. At least the weather sucks...


Posted by: Archangel

Brother Alaric, hows it goin?


Posted by: FishOrCutBait

Hes MIA,

WE MISS YOU ALARIC!!!


Posted by: DeadBolt

God damnit we always see saw back and forth. I come back he leaves he comes back i leave. SOB lol.

Whoring time woohooo!


Posted by: Rissole

Quote:
Originally Posted by DeadBolt
God damnit we always see saw back and forth. I come back he leaves he comes back i leave. SOB lol.

Whoring time woohooo!
Watch that blasphemy young man


Posted by: FishOrCutBait

Thank you Riss,

Dead, say, "Gosh poopit" ...


Posted by: DeadBolt

Quote:
Originally Posted by Rissole
Watch that blasphemy young man
I apologize big riss....I ment gosh.


Posted by: Rissole

Quote:
Originally Posted by DeadBolt
I apologize big riss....I ment gosh.
I'm not the one you need to apologize too....


Posted by: FishOrCutBait

... Alaric!!! We Love You!!! Come Back!!


Posted by: Archangel

Quote:
Originally Posted by FishOrCutBait
... Alaric!!! We Love You!!! Come Back!!



Posted by: Alaric

Hey guys, sorry I've been MIA lately, I'm about to hit up the gym. But when I come back, I'll keep everyone posted and read everything posted above

All I can say for now is...still cutting, and still doing P/RR/S and loving it


Posted by: FishOrCutBait

YOURE ALIVE!!!! I thought you had died!


Posted by: Alaric

Lol Fish, still alive and kicking it....great workouts too, I'll post them up after I reply to everyone else above


Posted by: Alaric

Rissole - Nothing too much actually. Life has been pretty dull on this side of the world, and I've been cheating like a mofo on my meals

The department at my work keep bringing in treats and sweets Overwhelming...

How's life on the other side of the world?? And thanks for helping to whore up my journal


FishCutorBait - What a marvelous surprise. I was MIA and now I'm back THank you for the kind words and support, this is yet another e-touching moment....shucks (the redness is from blushing, not from situps this time!). You know what, now I definitley feel like taking some new progress pics. HOpefully I'll be productive this weekend and figure out how to use my damn digicam!!

Deadbolt - Lol, ar eyou there buddy or are we sea-sawing once again?? How is the shoulder treating you? I remember you saying something about your schedule easing up once July comes, and well since July is here......How is it??

Archangel - Hey how's it going, have you gotten back into training or not just yet? HOw was your vacation to Disney World, did you get to meet Mickey Mouse?? What about Cinderalla, how was she looking ???

MonStar - P/RR/S is awesome as always I see that you have moved onto westside, was just checking over your journal and you've got some crazy numbers posted, keep that up . I'll post up in it once I get a chance to read it all.


Posted by: Alaric

And now onto today's training....

Training - Arms/Forearms

EZ BB Bicep Curls - 80x6, 80x6
I've been focusing on form lately, and I did these nice and slow. Felt a good burn, but I dropped the weight too much on these, I'll use 90s instead next week.

DB Preacher Curl - 30x4 per arm, 25x6 per arm
I just can't seem to do full ROM using 30s, yet 25s feel too light. Dangit, I wish they had 27.5 dbs lol.

Hammer Curl - 35x6/5 (right/left), 35x4 per arm
My elbows were still going too far out, i'm trying to bring them in...I figured out a way how though, and I did them with a new form later on in the w/o.

CG Bench - 185x4, 185x2
Pathetic Numbers I know I screwed up my grip on the first set (was sitting too far up the bench forcing my wrists too lean dangerously back). After 4 reps, I felt the strain in my wrists and didn't want to continue (but I still had a lot left in me, just not worth the injury). As for the second set, you think I would've learned to move up after the first set, guess what?! I didn't, lol I bailed out earlier this time.

****After this point, my wrist was hurting like a mofo, I had to take a 5 minute sit out before going back into it******

Skull Crushers - 80x6, 80x6
Note to self: RAISE the weight you pansy! Unfortunately, I don't think I benefitted from these sets

Single Arm DB EXT - 25x6 per arm, 25 x 6 per arm
Going up to 30s next power week

BB Wrist Curls - 45x8, 45x8 (just the bar)
I had no clue how much weight to use, but 45 felt like it was good enough for today

Alt. Hammer Curl - 30x8/8, 30x6/6 10 second pause 2/2 per arm
Great, I figured out how to keep my elbows tucked in. Lets see if I can maintain this form using 35s next time.

Cardio - Just under 11 minutes ~ 150 calories.


Posted by: Archangel

Good lookin w/o there BRother Alaric!!! Will be starting up again Sunday, going to HIT, combining 3 different routines for 2 week cycles each!!!Disney was Great in that I saw my daughters eyes light up when she got to meet the Princesses!!! SeaWorld was Awesome too!!!


Posted by: Alaric

Thanks Archangel....Hmm, just to clarify...HIT = High Intensity Training Right?

Are you going to be posting an outline of what you plan to do in your journal??


Posted by: Archangel

Quote:
Originally Posted by Alaric
Thanks Archangel....Hmm, just to clarify...HIT = High Intensity Training Right?

Are you going to be posting an outline of what you plan to do in your journal??
and


Posted by: FishOrCutBait

Hey, a word on the forearm work, you should toss in some "forearm extensions" same thing as the forearm curls, except, I do em on a preacher curl thing, and you extend your wrists upwards... Instead of curling them... ... ... wow, Im eloquent today.

AND, I like to work em in 1 14-16 rep range, all the time, no matter what week Im in. They seem to grow well in that RR, same as calves... Ive always thought calves and forearms were similar... I dunno...


Posted by: Alaric

Heyo, thanks for the tiop. Lol such professionalism. I'm not too sure I understand this whole "extending your wrists upwards". So you're just holding the barbell on the preacher curl, and you're pushing your rush up and out, forcing the barbell to go "down and in" towards your body?

Good tip on the rep range, I'll give that a shot in my following RR week, I don't think you have to be as strict on following the rep ranges for forearms/calves. I usually do my own thing, however, I was doing a search and gopro posted some good forearm routines that I will be incorporating!

Forearms and calves are stubborn, that's the case for me


Posted by: FishOrCutBait

Like I said, man, mine EXPLODE in the 14-16 RR, and with the forearm extensions, just basically go the opposite direction of forearm curls. http://www.mothernature.com/images/l...nd/Hand-2b.GIF This. Exceeeeept, with a barbell, and on a preacher curl dealy... WORKS LIKE A CHARM!!


Posted by: Alaric

Ooh Ok, Reverse Preacher Wrist Curl...Lets just call it that then

Thanks!


Posted by: DeadBolt

Heya man IM HERE!!!!!!!!!!! Yea I just finished my last final thursday so now my summer has started. Now I'll go to the gym in the morning and go to work from 2pm-10pm. Def gonna get easier I think...or I hope LOL.

Shoulder is doing really good...getting much much stronger. Still not going to crazy yet ya know. I think i got a stomach virus though b/c my stomach has been cramping for like 4 days now and the first 2 I was throwing up all day. But other then that I'm doing AOK!!!

Numbers are lookin good my man! Very impressive!! How goes the dieting? Still leaning out a bit? Starting tomorrow I go on a killer cut....trying to lose about 15lbs. I want to get down to like 170-175lbs...then I'll start bulking again.


Posted by: Alaric

Hey Deadbolt, good to finally catch ya. Awesome news to hear that you're scheduled has eased up on you...somewhat. I still think that's one packesd schedule, but hey, you got one less thing to worry about.

OUch, hopefully that stomach virus of yours gets cleared up asap, you might wanna check that out if it doesn't though. Get well soon, and its great to see your shoulder recovering nicely.

Thanks, the dieting hasn't been all that strict, but I'm still losing weight. I'm fluctuating at about 186-189 right now. So are you at the same weight as me? Its weird, because that's the kind of weight I wanna get down to, before I start bulking up again What are your stats Deadbolt?


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Hey Deadbolt, good to finally catch ya. Awesome news to hear that you're scheduled has eased up on you...somewhat. I still think that's one packesd schedule, but hey, you got one less thing to worry about.

OUch, hopefully that stomach virus of yours gets cleared up asap, you might wanna check that out if it doesn't though. Get well soon, and its great to see your shoulder recovering nicely.

Thanks, the dieting hasn't been all that strict, but I'm still losing weight. I'm fluctuating at about 186-189 right now. So are you at the same weight as me? Its weird, because that's the kind of weight I wanna get down to, before I start bulking up again What are your stats Deadbolt?
Thanks bud....the bug is gone. I have a normal appetite just no time for clean eating with all my work! I am working on getting it in order as fast as possible.

I actually don't know what my weight is or anything...haven't checked my bf% really. I am roughly 20% or so b/c last time I checked it i was there I am haven't changed body comp wise since that point. But I'm a short dude....only 5'6".....so that 15lbs I need to lose will make a hell of a difference LOL.


Posted by: FishOrCutBait

Al!!!! Whats going on? ... ... I forgot that you're Canadian... LOL...


Posted by: Archangel

Brother Alaric, how goes it today for you?


Posted by: FishOrCutBait

Al!!!! NOOO!!! BREATHE!!!!


Posted by: Alaric

Lol I'm here guys, still using P/RR/S but slacking lately. Work has been hectic and I've got some family over here now. However, they're all going out tomorrow, leaving me and my dad to the house....lol so uhhh things are going to be a bit slow until the mom comes back

and i'm still working on those progress pics, however, i don't have the digicam as my mom as brought it with her....so unfortunately they're gonna have to be on webcam


Posted by: Alaric

Quote:
Originally Posted by DeadBolt
Thanks bud....the bug is gone. I have a normal appetite just no time for clean eating with all my work! I am working on getting it in order as fast as possible.

I actually don't know what my weight is or anything...haven't checked my bf% really. I am roughly 20% or so b/c last time I checked it i was there I am haven't changed body comp wise since that point. But I'm a short dude....only 5'6".....so that 15lbs I need to lose will make a hell of a difference LOL.
I know what you mean man, good luck to you on the cut though. How many cals are you taking in per day (or shooting for)?


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
I know what you mean man, good luck to you on the cut though. How many cals are you taking in per day (or shooting for)?
No real cal range just keeping the protein high...carbs lower and keepin the diet clean. Not going to crazy...but I'm sure after a week or so I'll figure something out b/c I'll get bored.


Posted by: Alaric

Awesome, best of luck to you Deadbolt. 10 lbs from now, I think I'm going to be maintaining weight, and I'm curious to give west side training a shot, but I'm not 100% sure if I'll stray away from P/RR/S or not.


Posted by: Archangel

Brother Alaric, hows it goin? Thinking about giving West Side a try huh? I say Go For It, it's fun to keep your body guessin!!!


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Awesome, best of luck to you Deadbolt. 10 lbs from now, I think I'm going to be maintaining weight, and I'm curious to give west side training a shot, but I'm not 100% sure if I'll stray away from P/RR/S or not.
If my shoulder was up to it I would in a heart beat!! I will def give it a go later on down the road but for now I have to puddle jump around the gym and manage with what I can.


Posted by: FishOrCutBait

Al!! Keep us posted on what you are gonna be doin, props on the fat lost!!!


Posted by: FishOrCutBait

Al... COOOOOME BAAAAACK!!!

Lol, but seriously, we miss yooooou!


Posted by: Alaric

Hey guys, I've decided not to stick to P/RR/S, however, I will be incorporating west side principles starting next week. I'm in the middle of shock week right now, but starting next week with Power I'll be using an 8 weight routine that will follow something like this:

Week 1 - ME Power
Week 2 - Shock
Week 3 - DE Rep Range
Week 4 - Shock

Week 5 - DE Power
Week 6 - Shock
Week 7 - ME Rep Range
Week 8 - Shock

I believe I'll be incorporating the ME and DE to my main lifts such as Deadlifts, Benches, and Squats. But I have to double check on that, and post.


Posted by: Archangel

Looks interesting, you know I'll be along for the ride!!!


Posted by: Alaric

Aye Archangel, thanks for the support. I'm gonna take a break from this now, I'll start posting up once my mom gets home (i'll have more timeon my hands that way). Thanks again!


Posted by: FishOrCutBait

Ooh... If i knew what ME and DE meant... Lol, I think either way it'll be interesting, and you know Im right along with Archie when I say Ill be behind you!


Posted by: Alaric

Lol Fish, thanks for the support. ME will be Maximum Effort Day, and DE will be Dynamic Effort (speed work). Anywho, I did arms today, didn't really stick to shock routine for triceps. I wanted to max out before starting with westside concepts on saturday, but my legs were too sore, and my back as well. My chest was a bit sore, so I wanted to do a 2 rep max, ended up using 3 reps though

Bench Max - 225x3. Only thing is, on my last rep my ass came off the bench. Hell I was shocked I got 225 up 2 times (considering I'm cutting and my max during the bulk was 230).

Also tried hitting up a bench of reverse grip bench presses as well. They're hard!


Posted by: FishOrCutBait

Reverse grip??? That hurts my shoulders just thinking about it...


Posted by: Archangel

Nice numbers!!! I bet they go through the roof on your new routine!!!


Posted by: DeadBolt

Heya man looks very interesting mixing both of them!!! Hope it works out for ya...I'll stick around for that one LOL.

I've also broken down and set up yet another meal plan! I had 4 hours to kill at work while I was on standby and did all my macros then made a meal plan up. I'll post it in my journal later. Roughly 2000 cals weith a 50/40/10 break up.


Posted by: FishOrCutBait

Dead, I gotta ask, is that gonna be enough fats??

AL!! Good job with the maxing the 235 THRICE my friend!


Posted by: Alaric

Hey thanks guys, I can't wait to start it up and see what it does for me. I'm still confused about what I"m going to do for deadlifts/squats on rep range week, since they aren't exactly the first exercise that I'll be performing. Anywho, more on that later.

Deadbolt, good to see you've gotten a diet down, something that will definitley help you out with the cut. 2000 cals , I think I need to drop mine down as well, I still feel like I'm in bulk mode. Definitley post that up, I wanna see that. What's the reasoning behind the macros though?


Posted by: FishOrCutBait

POST AL!!! NOooOOOOoOOoooo... (bad number, SSSSS) lol

Al, bro, your calories always baffle me, you eat so much man, and you LOSE bf!!! CWAZY!


Posted by: Alaric

Quote:
Originally Posted by FishOrCutBait
POST AL!!! NOooOOOOoOOoooo... (bad number, SSSSS) lol

Al, bro, your calories always baffle me, you eat so much man, and you LOSE bf!!! CWAZY!
Lol Fish, I'm cutting another 200 or so off the diet tonight, then I'll post it up. I don't know if having a fast metabolism is a good thing or a bad thing. Good while cutting, bad while bulking (I hate eating) lol.


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Deadbolt, good to see you've gotten a diet down, something that will definitley help you out with the cut. 2000 cals , I think I need to drop mine down as well, I still feel like I'm in bulk mode. Definitley post that up, I wanna see that. What's the reasoning behind the macros though?
I dunno I just picked those macro's. I don't want to go to low carb b/c I'm not looking to sacrafice and LBM same goes for the protein intake. I've done high carb high fat etc etc but this is the only macro breakdown I've never tried so I'm curious how my body reacts to low fat. Just another experiment you know how I like to play around with the diets.


Posted by: Archangel

Wassup Brother Alaric, hows it goin?


Posted by: Alaric

Oh ok good call Deadbolt, I understand what you mean. Keep the body guessing, good luck to you with this new diet.

Archangel, really good I'm getting myself prepared for aworkout


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Archangel, really good I'm getting myself prepared for aworkout
How'd it go?


Posted by: Alaric

Awesome Deadbolt, here's my first ME - Power day.

Chest/Shoulders

DB Press - 90x6, 90x5, 90x6
Great set, going up to 95s, I'm one step closer to using 100s for these

Incline Bench - 170x5, 155x6, 155x4
I could've done more on the first set, but my spotter kept grabbing the bar. Wasn't getting worked as hard as i wanted to, so I decided to save myself for the next set (no spotter).

Dips - BWx7, BWx7
I have no belt, so I had to use really slow negatives on these. 1 second postive, and a 5 second negative for each. THen I'd have a 10 second rest bfeore moving onto the next set.

Military Press - 115x5, 95x8
Still pretty new to these, so my balancing isn't that great yet. I'm starting to get the hang of these at least.

Upright Row - 110x6
Form was shakey, I'm going to stay with this weight for awhile.

Cheat Laterals - 35x6
Again, not pleased with my form, so I'll stay here (Im cheating way too much for my liking).

Also, I've cut down my diet so that I'm eating about 2500~2700 calories per day now. Hopefully this will get me down to 180 or so.


Posted by: Archangel

Awesome w/o Brother Alaric!!! Sounds like your on your way to suceeding with your goals!!!
Great job!!!


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Awesome Deadbolt, here's my first ME - Power day.

Chest/Shoulders

DB Press - 90x6, 90x5, 90x6
Great set, going up to 95s, I'm one step closer to using 100s for these

Incline Bench - 170x5, 155x6, 155x4
I could've done more on the first set, but my spotter kept grabbing the bar. Wasn't getting worked as hard as i wanted to, so I decided to save myself for the next set (no spotter).

Dips - BWx7, BWx7
I have no belt, so I had to use really slow negatives on these. 1 second postive, and a 5 second negative for each. THen I'd have a 10 second rest bfeore moving onto the next set.

Military Press - 115x5, 95x8
Still pretty new to these, so my balancing isn't that great yet. I'm starting to get the hang of these at least.

Upright Row - 110x6
Form was shakey, I'm going to stay with this weight for awhile.

Cheat Laterals - 35x6
Again, not pleased with my form, so I'll stay here (Im cheating way too much for my liking).

Also, I've cut down my diet so that I'm eating about 2500~2700 calories per day now. Hopefully this will get me down to 180 or so.
Solid my friend....very solid!!!


Posted by: Alaric

Thanks guys.

Unfortuntately, my leg workout wasn't as motivated. Just a bad day I guess.

Squats - 225x5, 225x2 (could've done more, but was tired).
Single Leg Extension - 120x6 per leg
45 Sled Leg Press - 4 + 25pps x 6
Leg Curl - 180x4

Not a great workout, I'll do better next week.


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Thanks guys.

Unfortuntately, my leg workout wasn't as motivated. Just a bad day I guess.

Squats - 225x5, 225x2 (could've done more, but was tired).
Single Leg Extension - 120x6 per leg
45 Sled Leg Press - 4 + 25pps x 6
Leg Curl - 180x4

Not a great workout, I'll do better next week.
Better then nothing brotha! Just put them fibers under some stress!!

How ya been doin?


Posted by: Alaric

I guess you can say that Deadbolt, at least i didn't skip leg day. I've been alright, just exhausted from this heat wave. I'm off to do arms in a couple minutes, but yesterday I had a decent back session.

Rack Deadlift / Rack Pull - 365 x 6, 365 x 4, 315 x 6
I don't know what to call this. We don't have a power rack/rack pins in the gym. So what I did was use a platform, so the bar is resting at about knee level (40 cm approx).

Bent Over Row - 155x6, 145x6
Try 160 next week.

Pullups/CG Chinups (superset) - BWx6/BWx4
I still can't believe I can do pullups, but since I don't have a belt to add weight on I just did a superset.

CG Seated Row - 180x6, 180x6

...Sorry not posting as much as I'd like, weekdays are hectic, but weekends I should be able to go into more details.


Posted by: Pylon

A heat wave in Toronto? What is it? Like 25?


Posted by: Archangel

SOLID Back w/o there BRother Alaric!!! Hope things settle down for ya soon!!!
Heat wave, I'll trade you Brother Pylons and Mine temperature!!! 100 (In the shade) today!!!


Posted by: DeadBolt

Heya brotha damn nice pulls there!!! Awsome deads!! I'm hopin to hit the big 300 within the next 2 weeks!!


Posted by: Rissole

Quote:
Originally Posted by Alaric
Pullups/CG Chinups (superset) - BWx6/BWx4
I still can't believe I can do pullups, but since I don't have a belt to add weight on I just did a superset.
Just put a dumbell down your pants buddy.....
How goes it AL??


Posted by: FishOrCutBait

AL!!! Whats up? Im way north, (but not east...) So I was thinking of you!


Posted by: FishOrCutBait

I hope you didnt die... That would be sad.


Posted by: Archangel

Brother Alaric, hope you is doin okay my Friend!!!


Posted by: Alaric

Wow sorry for the late reply guys, I honestly thought this journal was "uh hmm....lost"

Pylon - the heat wave was a lot hotter than that lol. We were into the 40s (I'm pretty sure that is well over 100 if converted).

Archangel - thanks for the continued support. Mucho appreciated.

Rissole, it goes great thank you. Lol I can't put a dumbell down my pants, or else they'd fall down!! and i don't think people would appreciate me pulling out the dumbells out of my pants, would look kinda funny lol.

Fish - Heyo I'm still here buddy. Where abouts in Canada are you? British Columbia? Priairies???

I'm giving this journal a rest. My schedule has been hectic with work + volunteering. So what I plan on doing is stopping by from time to time and post my lifts. Every week or 2 hopefully. Once school starts, this is going to slow down for sure. I now know how Deadbolt felt when he had his crazy schedule


Posted by: FishOrCutBait

Well man, we miss you! Rest assured of that, and naw, I was in Ideeho. We'll be around, so, pop on in whenever you miss the peanut gallery!


Posted by: DeadBolt

Yea it aint easy huh?!

What are you volly for? FD...EMS...PD?


Posted by: FishOrCutBait

No way my bro Al's journal gonna fade away...


Posted by: Archangel

We will be here for you my Friend!!! GOD Bless!!!


Posted by: FishOrCutBait

Al, how are your w/os going?


Posted by: FishOrCutBait

We be waitin!


Posted by: Alaric

Hey Fish, thanks for hanging in ther ebuddy. To be honest with you, I haven't worked out since the last time I've posted. Taken a huge hiatus but i'm going to change this starting next week (after i buy a new gym membership of course). I'm done volunteering now (thankfully....my shifts were between 7am-midnight).

If I get the chance, I'll start posting up here again! But first, to buy myself a membership on Monday.


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Hey Fish, thanks for hanging in ther ebuddy. To be honest with you, I haven't worked out since the last time I've posted. Taken a huge hiatus but i'm going to change this starting next week (after i buy a new gym membership of course). I'm done volunteering now (thankfully....my shifts were between 7am-midnight).

If I get the chance, I'll start posting up here again! But first, to buy myself a membership on Monday.
Glad to hear your coming back!!! What were you volunteering for?


Posted by: Pylon

Welcome back, Al!


Posted by: FishOrCutBait

Yay!!!! Al's Comeback!!!


Posted by: Alaric

I was volunteering from my frosh week, so that was kind of hectic. But i got to meet a lot of people which was good.

I bought my gym membership today, I just have to wait for it to be activated. Then i can start training and hopefully posting here inbetween classes


Posted by: Archangel

Welcome back my Friend!!!


Posted by: FishOrCutBait

Yay!!!


Posted by: Alaric

Thanks a lot guys. I figure I'm going to sneak in 2 workout sessions sometime this week. I'll be doing simple light full-body workouts. Then on MOnday I'll start P/RR/S again but I'll start it off using RR week.


Posted by: FishOrCutBait

Good call on starting with RR, P is WAY too stressful on the joints.


Posted by: Alaric

Well i went to the gym, I changed plans last minute deciding to do upper body and lower body instead of 2 full body workouts. I took it very easy at first, but I realized how out of shape I really am. Nothing impressive about the weights I've used, my strength might have dropped a bit, but I'm not too sure. I'll keep it positive.


Posted by: DeadBolt

Quote:
Originally Posted by Alaric
Well i went to the gym, I changed plans last minute deciding to do upper body and lower body instead of 2 full body workouts. I took it very easy at first, but I realized how out of shape I really am. Nothing impressive about the weights I've used, my strength might have dropped a bit, but I'm not too sure. I'll keep it positive.


So you gonna be bulking or cutting? You following the standard routine or devised your own?


Posted by: Pylon

Quote:
Originally Posted by Alaric
Well i went to the gym, I changed plans last minute deciding to do upper body and lower body instead of 2 full body workouts. I took it very easy at first, but I realized how out of shape I really am. Nothing impressive about the weights I've used, my strength might have dropped a bit, but I'm not too sure. I'll keep it positive.
Don't sweat it, Al. Just glad to see you back at it!


Posted by: Alaric

Hey thanks you guys....

Deadbolt, since its a short week for me...I'm not starting P/RR/S until next week when I can workout 4 days a week.

These first 2 workouts I'm just making up my own upper/lower body split. Playing it by ear mostly. If i don't think I'm ready on monday to start with RR chest, I might continue this upper/lower split until I am ready.


Posted by: Pylon

Quote:
Originally Posted by Alaric
Hey thanks you guys....

Deadbolt, since its a short week for me...I'm not starting P/RR/S until next week when I can workout 4 days a week.

These first 2 workouts I'm just making up my own upper/lower body split. Playing it by ear mostly. If i don't think I'm ready on monday to start with RR chest, I might continue this upper/lower split until I am ready.
Sounds like you are getting things under control quickly. How's you intake been since you've been gone?


Posted by: Alaric

THanks Pylon. HOnestly, my intake has been horrible. I'm sure I've slowed my metabolish down a whole lot. I'm weighing in around 185-187 lbs, but I don't look any fatter.

I worked out my back/legs again today. Wow, for my first set I did 20 rep squats, never done those before (failed at 17-18 last time), but I managed to hit up 21. I was only using 135, but its still an accomplishment for me, didn't see that one coming


Posted by: Archangel

Hows it goin Brother Alaric? Glad to have you back, anything we can do to help with your routine, let us know!!!


Posted by: FishOrCutBait

Lol, 20 rep squats... How was it? They kinda scare me...


Posted by: Alaric

Aye, thanks for the offer Archangel!! Appreciate it!

Fish, the 20 rep squats were scary because I wasn't using a spot. I was actually going for 6-8 reps, but then I figured to keep pushing. Lol, but I'm just glad I managed to complete them. Boy, am i sore today though!


Posted by: FishOrCutBait

Ive missed seein ya around! You missed out on a lot of liftin, and a little drama. Archie got in a car accident (not his fault) Deadbolt is crazy (as always), G-dub hurt his back, (THE MAN IS A GRANDFATHER, I dont blame him, lol) And thats basically it.

OH, Archie, Pylon and I are all on HIT now, so, if you're interested, talk to one of the big fellah's, they'll help you out some.


Posted by: DeadBolt

Quote:
Originally Posted by FishOrCutBait
Deadbolt is crazy (as always)
lol

Sup Al where the hell are ya! 20 rep squats are killer man....try doing speed squats those are tuff to!


Posted by: Alaric

Quote:
Originally Posted by FishOrCutBait
Ive missed seein ya around! You missed out on a lot of liftin, and a little drama. Archie got in a car accident (not his fault) Deadbolt is crazy (as always), G-dub hurt his back, (THE MAN IS A GRANDFATHER, I dont blame him, lol) And thats basically it.

OH, Archie, Pylon and I are all on HIT now, so, if you're interested, talk to one of the big fellah's, they'll help you out some.
Oh wow, thanks for filling me in on that. Is Archie okay?

Poor G-Dub, hope he recovers soon. THanks for the offer on HIT, this week I have just been doing my own thing, but I think I'll be ready to start next week!


Posted by: Alaric

Quote:
Originally Posted by DeadBolt
lol

Sup Al where the hell are ya! 20 rep squats are killer man....try doing speed squats those are tuff to!
Hey Deadbolt, i haven't been as active as i'd like to be. School is a major bummer right now. For some reason they're calling this the "elimination year" where 2 out of 5 students get kicked out of the program. That gives u an idea with the workload they're giving us

Actually, I hope to be incorporating maximum effort and dynamic effort into my p/rr/s routine starting next week. So you can look out for some spped squats there, don't expect too much though!


Posted by: Archangel

Brother Alaric, keep your chin up and heart light, your doin a great job I'm sure!!!


Posted by: FishOrCutBait

Hey Al, like Archie says, Im sure you're doin good!


Posted by: Alaric

Thanks guys...I'm getting my lifts back faster than I thought.

This week alone I've done:
Bench Press - 185x10
CG Bench Press - 185x7
Pullups - I can still do them???
BB row - 155 x 6

not back 100% yet, but its getting there!!


Posted by: Pylon

It'll come, Al. Looking good already!



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