More Betterness!! [Forum Archive]

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More Betterness!!

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Posted by: MCx2

Well, I guess I couldn't stray from journal-land for too long. Too many people care around here for me to not post what's going on.

Only goal right now is to get leaner. I've cleaned up my diet considerably, added some cardio, and things are starting to progress. No real set "program" right now, but I figured this might be a good time to work on lagging bodyparts and cut back on the overdeveloped parts a bit while I'm in a caloric deficit.

I'm lifting 3 days currently, and 3-4 days cardio.

I'll play catch-up for the past week in this post.

Sunday 6/10/07:
15 minutes treadmill 3.5% incline, 3.5mph
30 minutes elliptical Lvl 5 intervals
30 minutes stairmill Lvl 5 intervals

Monday 6/11/07:

Sumo Deadlifts (60 sec RI's)
135 - 15
225 - 15,14,11

Static DB Lunges (60 sec RI's)
40's - 8,8,8

Leg Extensions (60 sec RI's)
125 - 12,12,9

Tuesday 6/12/07
15 minutes treadmill 3.5% incline, 3.5 mph
30 minutes stairmill lvl 5 intervals

Wednesday 6/13/07

Flat BB Bench (90 sec RI's)
45 - 15
135 - 15
225 - 11,10
275 - 6

WG Pullups (90 sec RI's)
BW - 6,6,6,6 (10 second negative on last one)

Seated DB Shoulder Press (90 sec RI's)
50's - 12,12,11

Bent Over DB Rows (90 sec RI's)
100's - 10,10,10

Skull Crushers (45 sec RI's)
66 - 12,9,7

Face Pulls (60 sec RI's)
170 - 15,12,11

Thrusday 6/14/07
15 minutes elliptical lvl 5
30 minutes stairmill lvl 6 intervals ++

I threw in some facepulls on Wednesday cuz now that I'm getting leaner I can see my rear delts are laggin a bit. Today will be squat day because my legs are lagging as well, in size and in strength.

SO basically.

Sunday = cardio
Monday = Deadlifts and quad aux.
Tuesday = cardio
Wednesday = push/pull upper
Thrusday = Cardio
Friday = Squats and hammy aux.
Saturday = cardio/day off

Posted by: Double D

AWESOME! Glad your back!

I really like what your doing there. I think whenever soemone is in a caloric deficit they try to do to may sets and reps, I think your routine is just about perfect!!!!!

Posted by: MeatZatk

I second D's comment. Good luck and stick with it! Yeah, I'm one of those guys who does too many sets and reps in calorie deficit mode, but I'm seeing pretty good results for the time being.

Posted by: MCx2

Quote:

Originally Posted by Double D

AWESOME! Glad your back!

I really like what your doing there. I think whenever soemone is in a caloric deficit they try to do to may sets and reps, I think your routine is just about perfect!!!!!

Thanks DD, you were really the one that convinced me to start back up and I thank you.

The upper day is a little more than I'm used to but I think it will be fine considering it's my only upper day of the week.

Weight is actually up after a month but my waist is just about an inch down so I'm definitely not going to watch the scale while this unfolds. I can see veins in my delts and my calves for the first time in my life as well, pretty exciting shit.

Posted by: MCx2

Quote:

Originally Posted by MeatZatk

I second D's comment. Good luck and stick with it! Yeah, I'm one of those guys who does too many sets and reps in calorie deficit mode, but I'm seeing pretty good results for the time being.

Thanks Meat!!

Posted by: MeatZatk

Yeah, I'm getting more vascular than ever, in my biceps and lower legs especially. I love it...my wife doesn't so much. It is pretty exciting though

Posted by: Double D

You will be where you want to be in no time! I know in your journals you are always posting so I know your being active anyways.....and as we know calories burned=energy burned which is turn makes for a slimmer repro!

Posted by: BoneCrusher

Yo man, I heard there's some guy in here lifting heavy shit.

Sunday = cardio
Monday = Deadlifts and quad aux.
Tuesday = cardio
Wednesday = push/pull upper
Thrusday = Cardio
Friday = Squats and hammy aux.
Saturday = cardio/day off <---- that cardio oughta be from getting laid MArk THAT on your calender "ReproBro gets laid". A total day off will kill ya?

Posted by: MCx2

Quote:

Originally Posted by MeatZatk

Yeah, I'm getting more vascular than ever, in my biceps and lower legs especially. I love it...my wife doesn't so much. It is pretty exciting though

It's kinda weird to me too. I look down at my forearm and all these veins are popping out all over the place, gets me a little squeamish at times, lol.

Quote:

Originally Posted by BoneCrusher

Yo man, I heard there's some guy in here lifting heavy shit.

Sunday = cardio
Monday = Deadlifts and quad aux.
Tuesday = cardio
Wednesday = push/pull upper
Thrusday = Cardio
Friday = Squats and hammy aux.
Saturday = cardio/day off <---- that cardio oughta be from getting laid MArk THAT on your calender "ReproBro gets laid". A total day off will kill ya?

And yes, ReproBro is overdue for some poon.

Posted by: Double D

Quote:

Originally Posted by ReproMan

And yes, ReproBro is overdue for some poon.

Maybe if repro wouldnt have himself taking a shit on his myspace there maybe a chance.....

Just kidding brother.....I love that picture!

Posted by: MCx2

Quote:

Originally Posted by Double D

Maybe if repro wouldnt have himself taking a shit on his myspace there maybe a chance.....

Just kidding brother.....I love that picture!

Believe it or not, a chick took that pic.

Chicks dig guys that drop their trousers for a photo op!

Posted by: Double D

Haha.....I dont doubt that, but I do doubt the fact they like for you to drop draws to drop a duece! haha

Posted by: AKIRA

Your weight is up? How the fuck? Gotta be just that day (or that week). I remember watching Biggest Loser and some weeks theyd go up in weight, but the next week theyd get better results.

Whats the base weight now?

During this cut, let us know if you get any emotional withdrawls from certain foods. I think thats the only REAL obstacle, if anything.

Posted by: Gazhole

Woot! Repro returns!

Awesome looking Face Pulls, and a 10sec neg on pull ups

now did that hurt, or did that hurt?

Glad to have you back

Posted by: MCx2

Quote:

Originally Posted by AKIRA

Your weight is up? How the fuck? Gotta be just that day (or that week). I remember watching Biggest Loser and some weeks theyd go up in weight, but the next week theyd get better results.

Whats the base weight now?

During this cut, let us know if you get any emotional withdrawls from certain foods. I think thats the only REAL obstacle, if anything.

I know, it's weird because I defintely look leaner. I was 204 when I started and I've been holding at a steady 207 for about 12 days, I started taking CEE again and I jumped to 210, but that was to be expected. But like I said, I'm not really going by the scale, my clothes are noticeably looser and I'm getting more vascular by the day.

As for emotional withdraws, none. I don't remember a time when I felt so healthy and able-bodied and I'm really only a month into this thing. Last night Jenny was making fun of me for taking the chicken off the bun and eating plain old broccoli. Things like that add fuel to my fire. I'm stubborn as hell so if people think it's weird I'll do it just to spite them, which is even more inspiration.

I'm at the point now where I feel terribly guilty if I miss a meal, or overeat in any way, shape or form. That Southwest Bistro Steak Salad is still the worst thing I've eaten in weeks. Also my "eating clock" is set to two and a half hours. I know when it's time to eat without even looking at the time. It's pretty awesome actually.

The main thing I need to concentrate on is keeping my emotions on an even keel. In the past eating has been my drug of choice. If I start to get depressed, first I stop doing laundry as often as I need to, then I stop cleaning the dishes, which in turn makes it hard to make a meal, next thing I know I'm smoking a bowl and I'm back in the drive-thru at McDonalds. Before I know it, it's 3 weeks down the road and I'm back to square one. It's a vicious cycle and I'm making sure it's not happening this time.

I'm not unhappy with the way I look at all, but I owe it to myself to see this thing through. I've worked hard in the gym for some time, the least I can do is uncover these muscles I've built.

Posted by: MCx2

Quote:

Originally Posted by Gazhole

Woot! Repro returns!

Awesome looking Face Pulls, and a 10sec neg on pull ups

now did that hurt, or did that hurt?

Glad to have you back

Haha thank you kind sir!

And yes, the negative hurt like hell, but I had to show out for the hot new receptionist at the gym.

Posted by: AKIRA

No supplementation? When I cut I am buying a left over bottle of Stimurex from Damon. Im gonna take that sparingly, along with the Herbal Burn and Green Tea Extracts I have left over from my last order at IM.

I think with the supplementation, cardio, and even cleaner diet, this cut should fucking work. If there is anything left on the table after all that, Ill know its diet.

Posted by: MCx2

Quote:

Originally Posted by AKIRA

No supplementation? When I cut I am buying a left over bottle of Stimurex from Damon. Im gonna take that sparingly, along with the Herbal Burn and Green Tea Extracts I have left over from my last order at IM.

I think with the supplementation, cardio, and even cleaner diet, this cut should fucking work. If there is anything left on the table after all that, Ill know its diet.

Oh yeah, I've been taking Herbal Burn on cardio days only, I like to sweat.

Posted by: fufu

welcome back cheech

Posted by: MCx2

Quote:

Originally Posted by fufu

welcome back cheech

Hah thanks, good to be back.

Posted by: Scarface30

hey man, thought I'd take a gander at your journal...nice workout by the way!

...what happened to your avy? that was hilarious!

Posted by: MCx2

Quote:

Originally Posted by Scarface30

hey man, thought I'd take a gander at your journal...nice workout by the way!

...what happened to your avy? that was hilarious!

Thanks!

Yeah it was pretty funny, but I like the minimalist look. I'm trying to find something that actually fits my personality and Chuck Liddell rolling around in the hay with Big John ain't it.

Posted by: MeatZatk

Posted by: MCx2

Squats (4 min RI's)
45 - 12
135 - 8
225 - 3
245 - 3
265 - 3
285 - 3
305 - 2 PR

Pullthroughs (75 sec RI's)
130 - 12,10,10

Leg Curls (60 sec RI's)
110 - 8,8,8

Well, I can't complain if I am making strength gains while cutting. I've never hit 305 for a double going ATG so I'm calling it a PR. Probably could have hit 3 and gone heavier, but I quit while I was ahead. Pullthroughs always get weird looks, and of course I let one rip today while sharing the cable setup with a few people. I was the only one laughing.

Posted by: MCx2

Quote:

Originally Posted by MeatZatk

ROFL!

Of course, what would my new journal be without a picture of me shitting.

Posted by: MeatZatk

Just thought that I provide the Grand Opening for your new journal!

Posted by: MCx2

Last night was the first time in at least 2 months or so I drank enough alcohol to constitute a buzz and I'm over it. I really don't like anything about it. For one I was tired early, sweaty, got anti-social fairly quickly, and nothing seems appetizing today. I've still eaten flawlessly but this is the first time since the beginning of my cut that I've craved a big greasy meal. Fuck drinking.

Posted by: fufu

^ herbal therapy is much better

Posted by: MCx2

Quote:

Originally Posted by fufu

^ herbal therapy is much better

Haha, it is though. I don't get the munchies at all when I smoke. Drinking makes me do stupid shit I regret, not to mention the empty calories.

Posted by: Gazhole

Fucking nice Squat PR, man!

And that photo is another genius picture of you. Didnt you do that one with you dressed as Superman aswell? Or am i thinking of somebody else?

You should put these in an album and release it. Id fucking buy it. Most hilarious coffee table book EVAR!

Posted by: AKIRA

Quote:

Originally Posted by ReproMan

Last night was the first time in at least 2 months or so I drank enough alcohol to constitute a buzz and I'm over it. I really don't like anything about it. For one I was tired early, sweaty, got anti-social fairly quickly, and nothing seems appetizing today. I've still eaten flawlessly but this is the first time since the beginning of my cut that I've craved a big greasy meal. Fuck drinking.

I cant wait to get drunk as a skunk tomorrow!

Actaully, i like getting drunk in different atmospheres to give off the illusion that everything is new.

Its either on Joes boat or at the Beach. I dont know which one will merit more 'fun.'

Posted by: AKIRA

Looks like its the boat and not the beach.

Posted by: MCx2

What time is Captain Joe departing?

Posted by: MCx2

Quote:

Originally Posted by Gazhole

Fucking nice Squat PR, man!

And that photo is another genius picture of you. Didnt you do that one with you dressed as Superman aswell? Or am i thinking of somebody else?

You should put these in an album and release it. Id fucking buy it. Most hilarious coffee table book EVAR!

Thanks Gaz. I'll break that next week for sure.

Haha, yeah superman was me too, in fact I have other shitting pictures as well. LOL!!

Posted by: MCx2

Weighed 203 this morning. That's the first decrease since the start of my cut. Like I said I was visibly leaner, and my clothes are defintely looser, now the weight is coming down. Patience is paying off!!!

- stretch
- 15 minutes on treadmill 3.5% incline, 3.5 mph
- 30 minutes elliptical lvl 6 intervals

Done.

Posted by: Gazhole

Awesome result! Keep it up

Cutting i think is as much a test of willpower as of anything else.

Posted by: MCx2

Quote:

Originally Posted by Gazhole

Awesome result! Keep it up

Cutting i think is as much a test of willpower as of anything else.

Yeah the first few weeks are at least. I don't know about others but now that I've got myself going, I feel terribly guilty even with the thought of cheating.

It's on now....

Posted by: MCx2

Stretch

Romanian Deadlifts: (75 sec RI's)
45 - 15
135 - 12
225 - 8
275 (w/straps) - 12,10,9

Leg Press: (60 sec RI's)
4 plates total - 20,20,20

Leg Extensions: (60 sec RI's)
110 - 8,8,8

Fuuuuuuck this workout is all I have to say. I kicked my ass today with the high rep shit. Time to pass out....

Posted by: Double D

WOW! 20 reppers! Screw that! More man than I!

Posted by: KelJu

Nice workout, and great squats.

Posted by: MCx2

Quote:

Originally Posted by Double D

WOW! 20 reppers! Screw that! More man than I!

Quote:

Originally Posted by KelJu

Nice workout, and great squats.

Thanks guys. My head is still spinning a little, nothing a few bong rips can't cure though.

Posted by: Scarface30

yeah, like Double D said - holy fuck 20 rep leg press! I find 10 reps kill me with anything!..niiiice

Posted by: DOMS

Quote:

Originally Posted by ReproMan

Romanian Deadlifts: (75 sec RI's)
45 - 15
135 - 12
225 - 8
275 (w/straps) - 12,10,9

Did you get the cold shakes?

Posted by: MCx2

Quote:

Originally Posted by DOMS

Did you get the cold shakes?

I was defintely shaking thats for sure. I looked like I had Parkinson's during the last set.

Posted by: MCx2

Quote:

Originally Posted by Scarface30

yeah, like Double D said - holy fuck 20 rep leg press! I find 10 reps kill me with anything!..niiiice

The weight was light, but I'm doing heavy squats again on Friday so felt I would do something a little different today.

Posted by: fufu

^ gj with the cut and workout. How tall are you? I thought you would weigh more than I.

Posted by: MeatZatk

Damn, I bet your legs were like jello on the way out of the gym. Great job!

Posted by: MCx2

Quote:

Originally Posted by fufu

^ gj with the cut and workout. How tall are you? I thought you would weigh more than I.

Thanks man, it's actually easier than I thought it would be.

I'm 5'9".

Quote:

Originally Posted by MeatZatk

Damn, I bet your legs were like jello on the way out of the gym. Great job!

RDL's were what kicked my ass. I probably should have taken more rest in between, weight was too light on the press.

Posted by: MCx2

Tuesday 6/19/07

- stretch
- elliptical 15 min.
- stairmill 30 min. lvl 6 intervals (time to move to lvl 7)

Wednesday 6/20/07

- stretch

DB Rows: (90 sec RI's)
75's - 12
130's - 8 PR!!
130's (w/straps) - 8,8 PR!!

Incline DB Press: (90 sec RI's)
45's - 12
90's - 8,7,6

Seated CG Cable Row: (90 sec RI's)
200 - 8,8,7

Dips: (75 sec RI's)
BW - 12,12,12

Facepulls: (75 sec RI's)
170 - 12,12,12

Tricep Pushdowns: (60 sec RI's)
150 - 12,12,11

First time I've ever started a workout with DB Rows, which would explain the huge jump. That and I had no choice, it was either use the 110's or make the jump to 130... Yeah my gym is seriously lacking in the DB dept, I rarely use them anymore but I was still pretty happy with my pressing and extremely happy with the rows.

Posted by: MCx2

Is it me, or are my pictures gone?? I don't see how they are offensive in any way... There is NOTHING showing. Whatever...

Posted by: MeatZatk

Damn, 200 on the cable rows?! Pardon my lazyness in not doing a search, but what are facepulls? And uh...what pictures?

Posted by: MCx2

Quote:

Originally Posted by MeatZatk

Damn, 200 on the cable rows?! Pardon my lazyness in not doing a search, but what are facepulls? And uh...what pictures?

My shitting picture, I can't see it if it's still there.

If I start with cable rows I can pull 20-30 lbs more.

Facepulls are done on the cable setup. Use a rope, set it at eye level and well, pull to your face. I have to lean back a little to get enough weight on there to be effective. Love that movement.

Posted by: MeatZatk

Hey! You're right, the pic's gone! I put a lot of effort in copying that one and christening your new journal.

Posted by: MeatZatk

It must have been a mistake.

Posted by: MCx2

LOL!! It's back now!! And we got part 2!!

Hmmm, that pic might have to go on every page from here on out....

Posted by: Scarface30

nice workout man! good job on the PRs!

I've tried facepulls before but I find I have to do too much weight, and me being light weight, it really pulls me back with it...and those weird tricep extension things where people face the opposite way, same deal...I hate that tricep exercise though.

Posted by: MCx2

Quote:

Originally Posted by Scarface30

nice workout man! good job on the PRs!

I've tried facepulls before but I find I have to do too much weight, and me being light weight, it really pulls me back with it...and those weird tricep extension things where people face the opposite way, same deal...I hate that tricep exercise though.

Thanks man.

I'm basically the same way with the facepulls, in order to get enough weight on there I squat a little and lean back, so my center of gravity is a little lower.

Posted by: AKIRA

Quote:

Originally Posted by ReproMan

Is it me, or are my pictures gone?? I don't see how they are offensive in any way... There is NOTHING showing. Whatever...

I thought for sure you took it down since your avatars change more than M.J.H.'s journal.

DB Rows look impressive. Any higher than that will be considered elite in my book. Always cool to try a workout when youre fresh for a difference.

Posted by: fufu

wow nice rows

Posted by: Gazhole

Those really are some crazy rows man, you're gonna have to start hanging chains off the DBs soon!

Posted by: Double D

I dont see to many people on here with the rowing strength of me. You are the closest I have saw! Nice work Repro.....I am impressed!

Posted by: Gazhole

I think you guys should have a Row-off.

Thats not as gay as it sounds.

Posted by: MCx2

Quote:

Originally Posted by AKIRA

Quote:

Originally Posted by fufu

wow nice rows

Quote:

Originally Posted by Gazhole

Those really are some crazy rows man, you're gonna have to start hanging chains off the DBs soon!

Quote:

Originally Posted by Double D

I dont see to many people on here with the rowing strength of me. You are the closest I have saw! Nice work Repro.....I am impressed!

Thanks guys. It's amazing what you can lift when you are forced to. The only shitty part is I could easily have done the 3 sets without straps with my right arm, but I could hardly pick the DB's up with my left arm after the first set. All those years of bowling showing its face around the weight room.

Posted by: AKIRA

Quote:

Originally Posted by ReproMan

Ah, youre left arm sucks too eh? I almost dropped my 110s on the 2nd set with my left hand.

Posted by: MCx2

Quote:

Originally Posted by AKIRA

Ah, youre left arm sucks too eh? I almost dropped my 110s on the 2nd set with my left hand.

Yeah, I gotta do something to fix that, it's annoying.

Posted by: Gazhole

More grip training for the left hand perhaps?

What is it with me and the innuendos lately...

Posted by: Double D

A month of hard grip work and you will never know the difference.

Posted by: MCx2

Quote:

Originally Posted by Gazhole

I think you guys should have a Row-off.

Thats not as gay as it sounds.

Quote:

Originally Posted by Gazhole

More grip training for the left hand perhaps?

What is it with me and the innuendos lately...

Quote:

Originally Posted by Double D

A month of hard grip work and you will never know the difference.

You guys are killing me.

Posted by: MCx2

Thursday 6/21/07

- stretch
- 15 minutes elliptical
- 30 minutes stairmill lvl 7 intervals

Friday 6/22/07

Cheat meal for lunch:
- Mango Chicken Habanero Wrap
- Muscle Blaster Smoothie

Fucking awesome.

Posted by: MCx2

Friday 6/22/07

- stretch

Squats: (4 min RI's)
45 - 12
135 - 8
225 - 5
245 - 3
265 - 3
285 - 3
305 - 2
315 - 2 PR

Pullthroughs: (90 sec RI's)
150 - 8,8,8

Lying Leg Curls: (75 sec RI's)
125 - 8,8,7

Pretty amazing what a good diet will do for ya. I'm basically getting beginner gains right now and it's awesome. I didn't even get 4 hours of sleep last night and I still rocked it today.

The second rep of 315 was fucking tough. I could have lifted 320 for a single no doubt, but my philosophy is don't lift past a PR, that's what next week is for. I always squat high bar as well and today I had the bar lower than I ever have before, felt awkward but didn't hurt my performance in the least. I can finally say I squat more than I bench which is major stokage. Knees are getting a little tender from the combo of cardio and heavy squats, so no stairmill this weekend.

Posted by: Gazhole

Excellent progress, man!

Thats brilliant news about the knees holding out too, good call on holding back the stairmill. You gotta be smart, yo'!

Posted by: MCx2

Quote:

Originally Posted by Gazhole

Excellent progress, man!

Thats brilliant news about the knees holding out too, good call on holding back the stairmill. You gotta be smart, yo'!

Thank you sir. Feeling fantastic!

Posted by: AKIRA

Yeah it feels good to have 3 plates on each side. I wonder if Ill see those days again.

Good lifts.

Posted by: MCx2

Quote:

Originally Posted by AKIRA

Yeah it feels good to have 3 plates on each side. I wonder if Ill see those days again.

Good lifts.

Hell yeah it does, accidently hitting the fixed safeties on the squat rack because I went so low feels good too. Thanks.

Posted by: MCx2

Monday 6/25/07

- stretch

RDL's (2 min RI's)
45 - 12
135 - 12
225 - 8
315 (w/straps) - 8,8,6

Leg Press: (90 sec RI's)
8 plates (total) - 10,10,8

Leg Extensions: (60 sec RI's)
125 - 10,10,10

Took a longer rest in between deads and leg press.

Weight was 205 at this time yesterday (6PM) which is about 5lbs down since I started. (PM I'm 5-6 lbs heavier than AM) By next Sunday morning I should be a legit 199.

Posted by: Double D

Strong deads!!

Posted by: Gazhole

Yikes! RDLs are immense! Big fucking kudos with bells and beer on!

Hows this program working out for you?

Posted by: MCx2

Quote:

Originally Posted by Double D

Strong deads!!

Quote:

Originally Posted by Gazhole

Yikes! RDLs are immense! Big fucking kudos with bells and beer on!

Hows this program working out for you?

Thanks guys.

So far so good. I never expected to get stronger which I seem to be, and I'm losing weight and belly fat so things are right on schedule.

Posted by: Gazhole

Thats pretty awesome if you can lose some fat AND get stronger at the same time. Thats some mental focus right there

Posted by: MCx2

Quote:

Originally Posted by Gazhole

Thats pretty awesome if you can lose some fat AND get stronger at the same time. Thats some mental focus right there

Nah, that's just years of a piss poor diet.

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

Nah, that's just years of a piss poor diet.

Beer curl / hamburger press supersets are awesome.

Posted by: Scarface30

nice deadlifting! and awesome work with the losing weight and gaining strength

Posted by: MCx2

Quote:

Originally Posted by Scarface30

nice deadlifting! and awesome work with the losing weight and gaining strength

Thanks man, it's been fun actually so far.

Posted by: MCx2

Tuesday 6/26/07

- stretch
- 10 min treadmill 3.5% incline 3.5mph
- 10 min treadmill 3.5% incline 5.0mph
- 10 min stairmill lvl 5
- 15 min elliptical lvl 8

Posted by: AKIRA

I kinda miss cardio.. In fact, its the only thing I dont fear when it comes time to cut..

Do you have a set diet? I have been searching through Online Journals to find some ideas, but only BigDyl

has a dedicated diet journal from what I found.

Posted by: MCx2

Quote:

Originally Posted by AKIRA

I kinda miss cardio.. In fact, its the only thing I dont fear when it comes time to cut..

Do you have a set diet? I have been searching through Online Journals to find some ideas, but only BigDyl

has a dedicated diet journal from what I found.

Yeah I eat the same shit every day basically. I'll type something up tomorrow at work if it's slow.

Posted by: Scarface30

^^yeah I'd like to see what your diet is like for when I decide to do a hard cut.. I know everyone is different but I'd like to see and maybe design something from it for myself..but eating the same stuff everyday!? shit I like my variety

...but keep up the good work with your cut!

Posted by: MCx2

Wednesday 6/27/07

- stretch

Incline DB Press: (60 sec RI's)
40's - 12
80's - 8,8,6

Yates Row: (90 sec RI's)
135 - 12
205 - 8,8,7

Dips: (45 sec RI's)
BW - 12,9,7

CG Seated Cable Row: (90 sec RI's)
200 - 8,8,7

Skullcrushers: (75 sec RI's)
66 - 12,12,12,

EZ Bar Curls: (60 sec RI's)
70 - 8,8,8

Beat to shit today. Less than 3 hours sleep and I had some drinks last night, definitely felt it. Had a lazy eating day because I was so tired.

Diet:

7AM:
multi-vitamin
3 essence
4 jumbo eggs
2 slices whole grain bread

9:30AM:
4 tbsp natty pb
4 unsalted rice cakes

12PM:
2 slices whole grain bread
4 oz Boars Head RB
1/4 cup almonds

3PM:
1 can tuna
3/4 cup of brown rice and salsa
1/4 cup almonds

5:30PM: (pre w/o)
1.5g CEE
2 scoops waxy maize starch

6:45PM: (post w/o)
1.5g CEE 1 scoop waxy maize starch
2 scoops syntha-6

8:00PM:
8 oz chicken breast
1 cup brown rice
whole package of broccoli

10:30PM: (what it will be)
3 essence
1 apple
3/4 cup fat free cottage cheese
1/4 cup almonds

I'm NOT doing the numbers. I've never used it but I'm sure you can plug all that stuff into fitday or something and it will give you the totals. I'm hoping this made the 3000-3500 range today but I was too tired to give a shit honestly.

And just for the record, this is not a perfect diet, or even great I think. It's a 1000% improvement for me and it's working for now. When gains slow, I'll rework it, for now it's what I can manage and it's working.

Posted by: AKIRA

Yeah, I see some failures in the workout, but fuck it. Its from lousy sleep and a night out with Jenny, so thats not too bad.

Thanks for posting your diet. Any new days will be appreciated. I am printing this.

See, I dont see why it was hard to get that info in the Diet section. I know this is YOUR plan, but if I got, say, 5 of these meal plans, that I can pick and choose from there. Anyone could! All you gotta do is notice the serving size, WHAT is being eaten, and especially at what time.

Thanks a lot, I do appreciate it.

Posted by: Scarface30

thanks for posting your diet

I'll use this to figure one out for myself when I need to!

Posted by: MCx2

Quote:

Originally Posted by Scarface30

thanks for posting your diet

I'll use this to figure one out for myself when I need to!

Np man. Typically I use oats in place of the breads you see but like I said I was too tired yesterday. I think I'm closer to 4k calories than usual too, but as long as they are relatively clean, I'm stoked.

Posted by: DOMS

Quote:

Originally Posted by ReproMan

Beat to shit today. Less than 3 hours sleep and I had some drinks last night, definitely felt it. Had a lazy eating day because I was so tired.

I don't tend to workout when I have that little sleep. I'm worried that, because I'm so sleep deprived, that I'll blow my form in some spectacular, joint-wrenching, way.

Great job on doing so much with so little sleep!

Posted by: MCx2

Quote:

Originally Posted by DOMS

Yeah I hear ya on that. I'm real cautious in that regard anyway, I never force a rep in that changes my natural cadence. I felt strong, just got tired toward the end of each set.

Thanks man!!

Posted by: MCx2

Friday 6/29/07

- stretch

Squats: (150 sec RI's)
45 - 12
135 - 12
225 - 8
275 - 5,5,5,5 tied w/PR I think

Pullthroughs: (90 sec RI's)
150 - 8,8,8

Lying Leg Curls: (30 sec RI's)
80 - 18,11,9,7,4

Went out AGAIN last night, only had a few beers, got in before midnight but once again was up till almost 3. Still had a great session. It was one of my employee's birthdays today, I bought him lunch from his favorite place, so I had a cheat lunch today.

- Mango Chicken Habanero Wrap
- strawberry banana whey smoothie

Posted by: MeatZatk

Man, I would've been sweatin' after those Leg Curls. Only 30 sec RI's? Great job Repro!

Posted by: MCx2

Quote:

Originally Posted by MeatZatk

Man, I would've been sweatin' after those Leg Curls. Only 30 sec RI's? Great job Repro!

Yeah they kicked my ass pretty good. The first set was easy and it was all downhill from there. Thanks man.

Posted by: BoneCrusher

Quote:

Originally Posted by ReproMan

Friday 6/29/07

- stretch

Squats: (150 sec RI's)
45 - 12
135 - 12
225 - 8
275 - 5,5,5,5 tied w/PR I think

Pullthroughs: (90 sec RI's)
150 - 8,8,8

Lying Leg Curls: (30 sec RI's)
80 - 18,11,9,7,4

Went out AGAIN last night, only had a few beers, got in before midnight but once again was up till almost 3. Still had a great session. It was one of my employee's birthdays today, I bought him lunch from his favorite place, so I had a cheat lunch today.

- Mango Chicken Habanero Wrap
- strawberry banana whey smoothie

I did a chicken thing for dinner last night too. Two boneless skinless chicken breasts halved, seasoned with lemon-pepper garlic and pepper, then seared. I allowed the chicken to cook for 5 minutes then I dumped a tub of pre-made mild pico de guyo. Cooked that for about 8 minutes, then checked to be sure the chicken was not pink on the inside. Threw in a side of water melon and a baked potato. Fricking outstanding flavor and easy to make.

Looks like you're moving up on them squats there homey. I think that 275 is not gonna be your PR any more for long

Keep this pace and in a month 275 will be your warm up weight

Posted by: MCx2

Quote:

Originally Posted by BoneCrusher

Keep this pace and in a month 275 will be your warm up weight

Man, that sounds pretty good. I'll give that one a whirl tomorrow!

You're right, the weights are seriously jumping on the ole squats. Neglected them for far too long, now I'm reaping the benefits. Thanks BC.

Posted by: KelJu

Quote:

Originally Posted by ReproMan

Lawl, I laugh at the title of your journal everytime I see it. Nice workout there!

Posted by: AKIRA

Quote:

Originally Posted by ReproMan

Yeah they kicked my ass pretty good. The first set was easy and it was all downhill from there. Thanks man.

They were really that tough? The numbers reminded me of pyramidding bench sets or curl sets.

I always liked pyramids..

Posted by: BoneCrusher

Quote:

Originally Posted by AKIRA

They were really that tough? The numbers reminded me of pyramidding bench sets or curl sets.

I always liked pyramids..

I love pyramids, but ya gotta KNOW your limitations when you do them. My last serious injury was from pyramids ... a bicep tear. Didn't even know when I did it that I had torn by bi. I knew pretty quick though and I took me a total of 8 fuggin months to get back from that

. I think it was more me not warming up properly, not stretching properly, all the typical dumbshit ya can do I did

. Of course ... none of youse guys will do none of that kinda dumbshit cuz you're the

of weight training

Posted by: Scarface30

late night + beer = a hellish workout the next day

great job though!

what is meant by the "pyramids" anyway?

Posted by: AKIRA

There are different kinds, but in high school it was a bench number (usually 115lbs), but it was made up of a variety of plates.

4 x 2.5s
4 x 5s.
4 x 10s
2 x 25s

Anyway, youd start at 115lbs, do a set of 10, then the 2 guys that are standing on both ends of the barbell would each take 1 plate off, and it starts with the heaviest, 25lbs. Next thing you know youre down to the 2.5s struggling like a bitch, then you do the bar, then pushups.

I used to do them for preacher curls, but when I emptied the curl bar, I went back up .

Posted by: MCx2

Quote:

Originally Posted by KelJu

Lawl, I laugh at the title of your journal everytime I see it. Nice workout there!

Thanks. My journal is actually the name of a No Use For a Name album. All of my journals have either been then name of an album or a song.

Quote:

Originally Posted by AKIRA

They were really that tough? The numbers reminded me of pyramidding bench sets or curl sets.

I always liked pyramids..

Not really, that was light weight. When I got on the machine I realized I didn't change the weight so I just did a bunch of reps, then I decided to just run with it. They were just starting to cramp a bit and that was kicking my ass.

Quote:

Originally Posted by BoneCrusher

. I think it was more me not warming up properly, not stretching properly, all the typical dumbshit ya can do I did

. Of course ... none of youse guys will do none of that kinda dumbshit cuz you're the

of weight training

We're defintely

, that's for sure. Hell I spent my Friday night playing a damn karaoke game on the PS2. At least I kicked everyone's ass.

Quote:

Originally Posted by Scarface30

late night + beer = a hellish workout the next day

great job though!

what is meant by the "pyramids" anyway?

Thanks.

Posted by: BoneCrusher

Quote:

Originally Posted by Scarface30

late night + beer = a hellish workout the next day

great job though!

what is meant by the "pyramids" anyway?

A pyramid is doing less reps while you increase the weight done on a given exercise. Some people like working their way back down as well.

Preachers ...

60x8
80x6
100x4
120x2
100x4
80x6
60x8

Posted by: Scarface30

okay, thanks AKIRA and Bonecrusher...that must be 2 different ways of doing the pyramiding, because one is going down in weight while the other is going up..still sounds like a challenge for sure! I'll give that a try sometime. thanks

Posted by: AKIRA

Quote:

Originally Posted by Scarface30

okay, thanks AKIRA and Bonecrusher...that must be 2 different ways of doing the pyramiding, because one is going down in weight while the other is going up..still sounds like a challenge for sure! I'll give that a try sometime. thanks

Eh, its good for a Shock week if youre doing a P/RR/S program. But either way, its a way to break out of a plateau, but you need people to help you.

Posted by: Double D

Those pullthroughs look tough!

Posted by: MCx2

Quote:

Originally Posted by Double D

Those pullthroughs look tough!

I love that movement so much. I like the funny looks I get doing them even more.

Posted by: MCx2

Monday 7/02/07

- stretch

RDL's: (2 min RI's)
45 - 12
135 - 12
225 - 8
315 (w/straps) - 8,8,8

Leg Press: (2 min RI's)
6 plates (total) - 20,20,17 PR

Leg Extensions: (90 sec RI's)
140 - 8,8,8 PR

Felt fucking fantastic today. Probably could have had a few more reps on deads, better safe than sorry though. Leg press was killer, those were true ass kicking 20 reppers for me and that's the most weight I've done on leg extensions also. Still haven't weighed myself in a while but I don't give a shit right now. I'm eating clean, I'm in my caloric zone and I'm getting stronger.

Posted by: Scarface30

nice workout!

definitely better to be safe than sorry with deads!

Posted by: Gazhole

20 Rep anything is brutal as hell. High reps destroy me, haha.

Awesome going, man!

Also i was meaning to ask, how big is this Repro Graphics company? Because somebody who works in my place all the way over here has just come out of a job with...bing...Repro Graphics.

Posted by: MCx2

Quote:

Originally Posted by Scarface30

nice workout!

definitely better to be safe than sorry with deads!

Yeah, I don't mess around.

Quote:

Originally Posted by Gazhole

20 Rep anything is brutal as hell. High reps destroy me, haha.

Awesome going, man!

Also i was meaning to ask, how big is this Repro Graphics company? Because somebody who works in my place all the way over here has just come out of a job with...bing...Repro Graphics.

Thanks Gaz, I love the light headed feeling I get from doing 20 inverted reps.

Our company is relatively small actually, we're just now opening our 4th store. About 25 employees now I believe.

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

Our company is relatively small actually, we're just now opening our 4th store. About 25 employees now I believe.

So it could actually be the same company over here? If it is im gonna have to ask if she knows you, haha.

Stuff like this makes me laugh, small world and all that :P

Posted by: MCx2

Quote:

Originally Posted by Gazhole

So it could actually be the same company over here? If it is im gonna have to ask if she knows you, haha.

Stuff like this makes me laugh, small world and all that :P

Heh, that would be pretty cool but no, our little company started right here about 6 years ago with 3 people now we're on the verge of 30 come the end of this month. Pretty exciting to watch our hard work pay off. Now were literally taking over South Florida's large scale printing needs, one county at a time.

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

Wow, thats pretty amazing

i love when stuff like that happens, because you know YOURE the ones that did it. How big is the place now? I expect you get a pretty good turnover doing the whole of South Florida.

Posted by: MCx2

Quote:

Originally Posted by Gazhole

Wow, thats pretty amazing

i love when stuff like that happens, because you know YOURE the ones that did it. How big is the place now? I expect you get a pretty good turnover doing the whole of South Florida.

We haven't taken over completely but by the end of '08 we'll be pretty close.

Posted by: MCx2

Thursday 7/5/07

- stretch

Incline DB Press: (2 min RI's)
90's - 6,6,6,6

DB Rows: (90 sec RI's)
130's - 8,8,8

Dips: (60 sec RI's)
BW - 12,8,7

WG Pulldowns: (90 sec RI's)
180 - 8,8,7

Tricep Pushdowns: (60 sec RI's)
150 - 12,12,12

DB Curls: (90 sec RI's)
30's - 8,8,8

I wasn't feeling up to par today and I didn't eat enough over the past 2 days. Just getting in there was enough of a struggle today so I guess I can't complain.

Posted by: AKIRA

The dips?

Posted by: tallcall

Quote:

Originally Posted by ReproMan

Thursday 7/5/07

- stretch

Incline DB Press: (2 min RI's)
90's - 6,6,6,6

DB Rows: (90 sec RI's)
130's - 8,8,8

Dips: (60 sec RI's)
BW - 12,8,7

WG Pulldowns: (90 sec RI's)
180 - 8,8,7

Even with all the work I've done, I still can't get more than 2 or 3 BW dips done so good job on that!

Let me guess, it was all that 4th of July partying wasn't it

, we had a birthday and the 4th on the same day (a very late night for me).

Posted by: MCx2

Quote:

Originally Posted by AKIRA

The dips?

I know!!! And I usually do them with shorter RI's.

I kinda didn't eat much at all yesterday and woke up feeling off this morning. Tired all day then I found out I needed to come back to the office so that took the wind out of my sails even more.

I actually almost skipped...

Hey did you know Niki signed up on IM? Her name is OddGirl.

Posted by: Scarface30

too much partying on the 4th of July eh? that was July 1st for me lol...can't complain, you still got to the gym which is better then not going at all

...hit the gym twice as hard next time!

Posted by: KelJu

Quote:

Originally Posted by ReproMan

I know!!! And I usually do them with shorter RI's.

Hey did you know Niki signed up on IM? Her name is OddGirl.

So you guys are starting to have your own click?

thats awesome really. I wish more people would sign up, and we could get this mofo rolling again.

Posted by: MCx2

Quote:

Originally Posted by KelJu

So you guys are starting to have your own click?

thats awesome really. I wish more people would sign up, and we could get this mofo rolling again.

We always tell people about this site. It's helped us so much that we honestly tell everyone to look it up. AKIRA had someone else sign up as well but she faded away. I think the kid that works for me lurks too, but he doesn't post.

Some fresh faces would defintely be nice around here.

Posted by: MCx2

Quote:

Originally Posted by Scarface30

too much partying on the 4th of July eh? that was July 1st for me lol...can't complain, you still got to the gym which is better then not going at all

...hit the gym twice as hard next time!

Yeah, I'll kick its ass tomorrow as a matter of fact! Squat day, currently my favorite.

Posted by: AKIRA

Quote:

Originally Posted by ReproMan

I know!!! And I usually do them with shorter RI's.

Hey did you know Niki signed up on IM? Her name is OddGirl.

SOn of a bitch, I knew it! Dont tell her I know.

Posted by: KelJu

Quote:

Originally Posted by AKIRA

SOn of a bitch, I knew it! Dont tell her I know.

Is she hot?

Posted by: MCx2

Quote:

Originally Posted by KelJu

Is she hot?

She's a friend of ours and she's getting in shape while her fat husband (also a friend of ours) sits around and does nothing. She's lost like 40lbs now if I'm not mistaken.

Her husband Morgan needs to get his out of shape ass in the gym. I'm gonna try to get him to come with me, and on IM damnit!!

Posted by: KelJu

Quote:

Originally Posted by ReproMan

Good for her. Good luck with the husband, because I have had no luck helping my brother. It drives me fucking insane, because he has twice the genetic gifts I do. He was a star athlete, went to college, drank partied, flunked out, now he is depressed because he is no longer top dog, and he won't do anything about it. It sucks when people you care about just waste away.

Posted by: OddGirl

Quote:

Originally Posted by AKIRA

SOn of a bitch, I knew it! Dont tell her I know.

I'll pretend that I don't know that you know and that I didn't read this.

Thanks Mark! I knew I shouldn't have told you!

Posted by: MCx2

Quote:

Originally Posted by OddGirl

I'll pretend that I don't know that you know and that I didn't read this.

Thanks Mark! I knew I shouldn't have told you!

Bahah!!! I just wanted you to get active in the community.

I knew you'd read this.

Posted by: OddGirl

Quote:

Originally Posted by ReproMan

Bahah!!! I just wanted you to get active in the community.

I knew you'd read this.

Jerk!

I read every day... I just don't have much to say because I am new to actually caring about any of this.

Posted by: fufu

ooo mmaplayground, I am on there too, good site/concept.

Posted by: Double D

Beautiful Inclines!

Posted by: MCx2

Quote:

Originally Posted by Double D

Beautiful Inclines!

Ty sir.

Just a quick update, tweaked my back on thursday doing I don't know what. Took friday off, stretched all weekend, feels great today. Nutrition was clean but poor this weekend. Back on the horse today!

Posted by: MCx2

Tuesday 7/10/07

- stretch

Squats: (90-105 sec RI's)
45 - 12
135 - 12
225 - 5
255 - 8,8,7 PR

Pullthroughs: (90 sec RI's)
160 - 8,8,8 PR

Leg Curls: (90 sec RI's)
115 - 8,8,10

Awesome session today. Even though I didn't eat enough all weekend, I made up for it the last 2 days. I think this is the first time ever I've gone 2 straight months with squats in my routine and I'm eating well at the same time. Very stoked.

Posted by: Double D

I could swear I commented on this before...

Posted by: tallcall

Good job, doing well and eating well!

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

Tuesday 7/10/07

- stretch

Squats: (90-105 sec RI's)
45 - 12
135 - 12
225 - 5
255 - 8,8,7 PR

Pullthroughs: (90 sec RI's)
160 - 8,8,8 PR

Leg Curls: (90 sec RI's)
115 - 8,8,10

Awesome session today. Even though I didn't eat enough all weekend, I made up for it the last 2 days. I think this is the first time ever I've gone 2 straight months with squats in my routine and I'm eating well at the same time. Very stoked.

Or very "chuffed" ?

Its fucking great that you squat my 1rm for 8. Excellent stuff dude

Hows life?

Posted by: Scarface30

nice workout Repro! knew you'd hit it twice as hard this time around

Posted by: MCx2

Quote:

Originally Posted by Double D

I could swear I commented on this before...

Maaaaaaybeeeee.

Quote:

Originally Posted by tallcall

Good job, doing well and eating well!

That I am, ty sir.

Quote:

Originally Posted by Gazhole

Or very "chuffed" ?

Its fucking great that you squat my 1rm for 8. Excellent stuff dude

Hows life?

Haha! Extremely chuffed!! Things are real good thanks. Eating healthy takes up more time that I thought it would, but it's worth it.

Quote:

Originally Posted by Scarface30

nice workout Repro! knew you'd hit it twice as hard this time around

Hell yeah I did, I've never pushed myself so hard on squats before, almost lost my lunch!! Thanks man.

Posted by: Scarface30

where's the Repro?

Posted by: fufu

congrats on your squoot Pr, those feel good.

Posted by: MeatZatk

Quote:

Originally Posted by Scarface30

where's the Repro?

I found him! He was taking a shit.

Posted by: BoneCrusher

Quote:

Originally Posted by ReproMan

Good stuff there homeslice. Ehhhh what's the deal on them Squats? Them atg's or atknees? Either way it's cool as hell to see your numbers steadily climbing. Fuggin awesome actually ...

Posted by: MCx2

Quote:

Originally Posted by BoneCrusher

Good stuff there homeslice. Ehhhh what's the deal on them Squats? Them atg's or atknees? Either way it's cool as hell to see your numbers steadily climbing. Fuggin awesome actually ...

Always ATG. I have some of the sexiest squats around since I've been stretching. In fact, that's really all I'm doing right now. This routine is set up to where I'm basically just maintaining upper body strength in order to get my lower numbers caught up. This is the first time I can remember I'm squatting more than my bench. Thanks BC.

Posted by: MCx2

Thursday 7/12/07

- stretch

Chins: (90 sec RI's)
BW - 10,8,7

Standing DB Press: (90 sec RI's)
50's - 10,10,8

Chest supported T-Bar Rows: (90 sec RI's)
2 plates + 25 - 8,8,8

Neutral Grip Flat DB Press: (90 sec RI's)
70's - 12,8,7

Facepulls: (90 sec RI's)
170 - 15,12,10

----------------------------------------------------------------------

Tuesday 7/17/07

- stretch

Squats: (2:30 RI's)
45 - 12
135 - 12
225 - 5
255 - 5 (oops, meant to do 275)
275- 5,5,5,5,5 PR!

Pullthroughs: (1:15 RI's)
160 - 8,8,8

Hypers: (:30 RI's)
BW - 12,8,7

----------------------------------------------------------------------

Thursday 7/19/07

- stretch

Incline DB Press: (1:30 RI's)
45's - 12
90's - 6,6,6,6

CG Seated Cable Row: (1:30 RI's)
220 - 8,8,8

Dips: (1:00 RI's)
BW - 12,12,12

Chest Supported T-Bar Rows (1:30 RI's)
2 plates + 25 - 8,8,8

Facepulls: (1:15 RI's)
180 - 8,8,8 PR (weight)

I think I missed one.

Posted by: MeatZatk

Quote:

Originally Posted by ReproMan

Thursday 7/12/07

CG Seated Cable Row: (1:30 RI's)
220 - 8,8,8

Posted by: MCx2

Quote:

Originally Posted by MeatZatk

And to think, had you not found me on the shitter I might have forgotten all about my journal!!

Posted by: fufu

those are some hefty face pulls.

Posted by: MCx2

Quote:

Originally Posted by fufu

those are some hefty face pulls.

Thanks, but the number may be exaggerated a bit. I find that if I don't load the weight up and get myself in a bit of a squat position to keep myself stable, I don't feel much benefit from them. I wouldn't say I'm "cheating" but my bodyweight is supporting the stack a bit. I think I'll actually try to get some vids up in the coming weeks to show you what I mean, I desperately want to show off my squats too.

Posted by: AKIRA

Glad to see the journal is back. GOt a lot of fans here, so were all interested.

Lunges today...and squats. Cant wait.

Oh last night was pretty average. After everyone calmed down about wanting to go to this place and that place, everyone started to relax and enjoy the atmosphere. Then we went to the Jup[iter ale hose afor Zingers!

Yep, cheated... Thats twice now since the cut. Eh, maybe those calories will help with my lifts today.

Posted by: fufu

Quote:

Originally Posted by ReproMan

I think I know what you mean. I am assuming you are doing them standing. I don't think it is much cheating, just getting bringing as much as your possible closer to its center of mass as possible so it isn't hard to balance. It isn't a total body movement after all. Vids would be cool too.

Posted by: MCx2

Yeah, I defintely do them standing.

Posted by: Scarface30

those are some sweet workouts Repro! good job with the PRs

!

I tried facepulls and can't really do them. mainly for the reason that I can't stand stable enough for the weight I have to use.

Posted by: MCx2

Quote:

Originally Posted by AKIRA

Glad to see the journal is back. GOt a lot of fans here, so were all interested.

Lunges today...and squats. Cant wait.

Oh last night was pretty average. After everyone calmed down about wanting to go to this place and that place, everyone started to relax and enjoy the atmosphere. Then we went to the Jup[iter ale hose afor Zingers!

Yep, cheated... Thats twice now since the cut. Eh, maybe those calories will help with my lifts today.

Fuck, I want a Zinger Melt damnit.

Quote:

Originally Posted by Scarface30

those are some sweet workouts Repro! good job with the PRs

!

I tried facepulls and can't really do them. mainly for the reason that I can't stand stable enough for the weight I have to use.

Thanks Scar!

Yeah, I had a problem the first few times I tried them too. I found I was just standing up too straight. When I used a weight that didn't pull me off balance, I could do 20-30 reps which was kinda not what I was looking for. So I ramped up the weight and started squatting/leaning back a bit, and they have felt effective ever since.

Posted by: Triple Threat

Quote:

Originally Posted by ReproMan

Always ATG. I have some of the sexiest squats around since I've been stretching.

Inquiring minds want to know the definition of a sexy squat.

Posted by: MCx2

Quote:

Originally Posted by Triple Threat

Inquiring minds want to know the definition of a sexy squat.

Lol!

Just that I get compliments all the time on how low I can go. Being as lazy as I had been for years I forgot how flexible I actually am. I've been stretching like a madman over the past few months and I would say my normal squat depth would be about equal to a 10" box squat (I just tested it, may be deeper

). I've always been envious of people that can do picture perfect squats, now it's my turn. I'm getting there.

Posted by: MeatZatk

Quote:

Originally Posted by ReproMan

And to think, had you not found me on the shitter I might have forgotten all about my journal!!

I knew right where to find you!

Posted by: JerseyDevil

Quote:

Originally Posted by ReproMan

I would say my normal squat depth would be about equal to a 10" box squat (I just tested it, may be deeper

Definitely ass to grass then. Nice Repro!

Posted by: Triple Threat

The reason I asked about a sexy squat is because there's this extremely hot and good looking trainer at my gym. Long, flowing, perfectly coiffed dirty blond hair. Flat stomach which she is not bashful about showing. Golden tan. Pretty face. Great smile. Nice ass.

Oh yes, where was I? Squats, right. Anyway, she likes to have the women she trains use the Smith machine for squats and lunges. The Smith happens to be right next to the squat rack, which is where I spend most of my time. When she demonstrates the squat to her trainee, I can't do much other than watch. Now that is a sexy squat.

I just realized that I've been rambling on and not saying very much. I must be a Blooming idiot ... er ... lotus.

Posted by: tallcall

Quote:

Originally Posted by ReproMan

And to think, had you not found me on the shitter I might have forgotten all about my journal!!

See, that picture does come in handy every now and then!

Good job with those squats. I've had brain farts like that many times (how many weights equals 350 pounds?). I think that I become mildly retarded after certain lifts and forget how to do basic math

Posted by: AKIRA

Quote:

Originally Posted by Triple Threat

The reason I asked about a sexy squat is because there's this extremely hot and good looking trainer at my gym. Long, flowing, perfectly coiffed dirty blond hair. Flat stomach which she is not bashful about showing. Golden tan. Pretty face. Great smile. Nice ass.

I just realized that I've been rambling on and not saying very much. I must be a Blooming idiot ... er ... lotus.

Posted by: katt

Ok - I gotta ask.... what's a zinger melt??

Posted by: MCx2

Quote:

Originally Posted by JerseyDevil

Definitely ass to grass then. Nice Repro!

It was a long time coming I'll tell ya. Thanks JD!

Quote:

Originally Posted by Triple Threat

I just realized that I've been rambling on and not saying very much. I must be a Blooming idiot ... er ... lotus.

Tis true, sounds much sexier than my squats!

Quote:

Originally Posted by tallcall

Thanks buddy, yeah I was hopped up on coffee and espresso, I didn't know if I was coming or going!

Quote:

Originally Posted by AKIRA

Haha! I liked that one too!

Quote:

Originally Posted by katt

Ok - I gotta ask.... what's a zinger melt??

It's a late night "fat-bastard" special actually.

Zinger Melt:
8 chicken strips tossed in your choice of wing sauce, topped with pico de gallo, cheddar cheese, sour cream and bleu cheese dressing.

Heaven @ 1:30 AM on a Sunday.

Posted by: MCx2

Tuesday 7/24/07

- stretch

Complex: (:30 RI's) x 5
Deadlifts - 95x5
Cleans - 95x5
Front Squats - 95x5
Military Press - 95x5
BB Rows - 95x5

30 minutes elliptical

Knees hurt. I don't know why but they were really tender today warming up. I'm going to take the week off and I'll be doing similar stuff to this all week.

Posted by: katt

Take care of those knees!

Posted by: Scarface30

nice little circuit there Repro, a little bit of everything! I like it!

Posted by: MCx2

Quote:

Originally Posted by Scarface30

nice little circuit there Repro, a little bit of everything! I like it!

Thanks man, I think it was P-Funk that suggested something similar to that a while back. With the 30 sec RI's between that kicked my ass!! My conditioning SUCKS!!

Posted by: MCx2

Ok, so my right hip started to give me problems on MY WEEK OFF no less so I decided to switch things up for a while. I'll do 3 sessions similar to this one each week and I'll jump back on the cardio wagon. I weighed in at 198 over the weekend, that's about 6 lbs down from where I started. Slow but very steady.

Monday 7/30/07

- super stretch

Put my forehead on my quads today!!!

Flat DB Press: (:30 RI's)
50's - 15,15,15

Bent Over DB Rows: (:30 RI's)
50's - 15,15,15

Hammer Strength Unilateral Leg Press: (:30 RI's)
2 plates each side - 15,15,15

Standing DB Shoulder Press: (:30 RI's)
30's - 15,15,12

Seated CG Cable Row: (:30 RI's)
120 - 15,15,15

RDL's (:30 RI's)
155 - 15,15,15

No more than 2 minutes rest in between stations. Had to find a nice dark corner to lay down in for about an hour. Then we went to Trivia Night championships and got robbed out of a tie for 3rd place and an extra $25. I caused a ruckus and got us the $25.

Posted by: AKIRA

So...in detail, how did you guys net a total of $50? Brandi didnt tell me everything..

Posted by: MCx2

Quote:

Originally Posted by AKIRA

So...in detail, how did you guys net a total of $50? Brandi didnt tell me everything..

That's because Brandi was absolutely fucking worthless and came up with zero answers. All of us had a few.

Come to think of it, OddGirl didn't have much to offer either.

And it was 2 $25 gift certificates that we can't even use until tomorrow. Oh and I want to beat the DJ's ass. I went up to point out their mistake in the scoring and the scorekeeper saw and acknowledged the mistake. Then the DJ basically told me to go fuck myself. I almost shoved that fat pasty white prick off the stage . Finally I started booing at the top of my lungs, then when we got the manager over to tell him the story. I guess they panicked a little when they saw us seriously taking the matter up and rushed over with the gift card. Fucking crooks.

Posted by: A Black Guy

I think they were intimidated when Mr. President started getting vocal.

Posted by: MCx2

Quote:

Originally Posted by A Black Guy

I think they were intimidated when Mr. President started getting vocal.

I don't get it.

Posted by: A Black Guy

Mr. President = Nick's nickname for my brother.

Posted by: MCx2

Quote:

Originally Posted by A Black Guy

Mr. President = Nick's nickname for my brother.

Ah, I didn't know that.

Yeah, Hail to the Chief.

Posted by: A Black Guy

The first time Nick came over to my house and met my brother, he was making signs to run for student counsel president. It's stuck ever since.

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Inquiring minds want to know the definition of a sexy squat.

rumor has it...he does this Ricky martin kind of thing w/ his hips at the bottom of the lft...

Posted by: katt

Posted by: MCx2

Quote:

Originally Posted by Burner02

rumor has it...he does this Ricky martin kind of thing w/ his hips at the bottom of the lft...

Wait till ya see the video!

Posted by: Scarface30

how was your week off?

good to see you're back at it again Repro

Posted by: Double D

WHats up?

Posted by: BoneCrusher

Hey I saw ya on youtube. Great talent ya got there

Posted by: MCx2

Quote:

Originally Posted by Scarface30

how was your week off?

good to see you're back at it again Repro

Pretty good thanks. I was still in the gym with my young protoge but I was just a spectator. Feels good to be back in there!

Quote:

Originally Posted by Double D

WHats up?

Nothing much mein, how's by you?

Quote:

Originally Posted by BoneCrusher

Hey I saw ya on youtube. Great talent ya got there

Yeah, that was me a few years back before I found IM.

Posted by: MCx2

Tuesday 7/31/07

- 30 minutes elliptical

Posted by: MCx2

Wednesday 8/1/07

- stretch

Static DB Lunges: (:45)
10's - 15,15,15

WG Pulldowns: (:30)
120 - 15,15,12

Dips: (:45)
BW - 12,12,12

Single Leg DB RDL's: (:45)
15's - 12,12,12

Yates Rows: (:30)
135 - 12,12,12

Incline DB Press: (:30)
50's - 12,12,9

Pretty pleased with today. Heart rate was up there the whole time, kicked my ass again. I kinda enjoy these workouts and sucking up my pride with the low weights at the same time.

Posted by: fufu

good stuff. I have been doing something similar recently, taking the appropriate means to improve conditioning.

Posted by: tallcall

Good job man. I know it's hard to suck up your pride and go for those lighter weights, but I think it pays off in the end.

Posted by: katt

Lower weights are good right now... better that than hurting yourself

Posted by: MCx2

Quote:

Originally Posted by fufu

good stuff. I have been doing something similar recently, taking the appropriate means to improve conditioning.

Yeah, and mine sucks balls. Defintely need the work.

Quote:

Originally Posted by tallcall

Good job man. I know it's hard to suck up your pride and go for those lighter weights, but I think it pays off in the end.

Thanks man. It's especially helping me get closer to 180lbs (my ultimate goal).

Quote:

Originally Posted by katt

Lower weights are good right now... better that than hurting yourself

Defintely. It sucks because I was making some pretty decent progress, but knowing myself, I won't lose a significant amount of strength.

Posted by: tallcall

Cutting for your title fight with Rich Franklin in the middleweight division?

Posted by: MCx2

Quote:

Originally Posted by tallcall

Cutting for your title fight with Rich Franklin in the middleweight division?

As shitty as he is, he'd still kick my ass in 10 seconds flat.

Plus to be honest, I'd imagine my "fighting weight" would be 170 actually, maybe even 155 after a serious cut.

Posted by: tallcall

Quote:

Originally Posted by ReproMan

As shitty as he is, he'd still kick my ass in 10 seconds flat.

Plus to be honest, I'd imagine my "fighting weight" would be 170 actually, maybe even 155 after a serious cut.

Hey, I like Rich, but I have to admit it would be cool to see you come from behind and kick his ass. Can I be in your corner?

On a related note, I really like Sean Sherk, and I know there has been some backlash against him for possibly using steroids (god I hope it isn't true). Anyways, I just think he is getting a raw deal, I admire his training regiment (yours seems similar, placing conditioning above mass gains). I kind of follow his plan to an extent, I just push as hard as I can every day and I know I will always be doing better than I was the week before.

Posted by: MCx2

Quote:

Originally Posted by tallcall

Hey, I like Rich, but I have to admit it would be cool to see you come from behind and kick his ass. Can I be in your corner?

I think I'd need a tag team partner actually, maybe a handicap match or something.

Yeah, it doesn't look good for Sean I'm afraid, but I respect the hell out of him for his conditioning. Steroids or not, it's still him in the gym working his ass off. I hope for his sake and the fan's sake it works out for him because Sherk vs. Penn had all the makings for a fight of the year.

Posted by: BoneCrusher

Quote:

Originally Posted by ReproMan

Defintely. It sucks because I was making some pretty decent progress, but knowing myself, I won't lose a significant amount of strength.

Lemons into lemonade ReproBro. Do high reps like a mofo and use it as a change up. You come out of it even stronger when combined with the rest of what you've been doing here. Six months down the road you'll be glad you wound up this way.

You're dedicated AND you're in your grove so nothing will stop you now ...

Posted by: MCx2

Quote:

Originally Posted by BoneCrusher

Oh no doubt! This is a perfect opportunity to get in better condition. The rest is easy actually, this is the pain in the ass and I'm loving it so far. Thanks BC.

Posted by: Scarface30

nice workout there Repro!

man I can't wait to get back at it next week!

not a big Franklin fan eh? lol

Posted by: MCx2

Quote:

Originally Posted by Scarface30

nice workout there Repro!

man I can't wait to get back at it next week!

not a big Franklin fan eh? lol

Thanks Scar! I can't wait till you get back in there either! Your progress thus far as been nothing short of inspirational.

Haha, Franklin is ok, just not champion material. Franklin vs. Silva 2 will go the same way as the first fight IMO, and that leaves Franklin out in the cold.

Posted by: tallcall

The only reason I like Franklin is because he seems to be a nice, fun person who has slightly more class than most fighters (enough to make him championship material in my book).

Now I like Sherk because he makes me think of how I want to be remembered, as a powerhouse and never to be under-estimated. I really hope they let him fight again. Waiting another year is going to be painful, especially if BJ Penn is given the belt (I don't like BJ, I think he whines too much, I couldn't stand him as the coach, but I loved Joe Lauzon and I think he has a bright future even if he is training in Hawaii with BJ - aka the whiner). OK BJ is a great fighter and Joe is getting the opportunity of a lifetime, for that I'm happy!

Posted by: Double D

Static DB lunges....I think I know what you mean, but could you explain?

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