Life begins now..... [Forum Archive]

Pages: 1

Life begins now.....

(CLICK HERE here to view the original thread with full colors/images)

Posted by: WantItBad

College is over. Time to stop drinking like nothing else matters. Time to think long term. Time to get my ass in shape. Time to stop making excuses. Basically time to grow up.

2 weeks ago I weighed myself at my parents house and I was 251lbs. Keep in mind 14 months ago i was around 198. Wow I let my self slide. I guess it was a slippery slope I feel down. But that time of my life over.

Since that day 2 weeks ago I have not touched any booze. Eating close to perfect and lifting 3 days a week and 4 days of cardio mixed in. Today I am 239. Still no where near 198 but by Sept. 15th the day I turn 23 I will be 195 or lighter.

Diet: Some varity but this is the general outline I have been on (HELP)
Meal 1: Egg Whites and Turkey
Meal 2: Salad and Chicken Breast, Fish Oil Caps
Meal 3: Brown Rice and Turkey, Natty PB
Meal 4 PWO: WHEY,Milk, Bannana
Meal 5: Salad and Chicken Breast
Meal 6: Cottage Cheese and Almonds

Training:
Weights: Full Body ABA BAB
A: Bench, DB INCLINE, BW Rows, DB Row, Dips, Lunge
B:Squat, SLDL, OH Press, Pull Ups, Hammer Curls
Week1: 2x15 Getting back into the flow
Week 2-3: 3x10 1 min RI
Week 4-5: 5x4 2 min RI
Week 6-7: 3x8 1 min RI
Week 8-10:8x3 2 min RI
Week 11: 3x10 1 min RI Test Week
Week 12: Deload 2x15

(cow, funk or anyone else tell me if that makes sense)
Cadio:
Day 1: Stair Mill (Intervals)
Day 2: Bike (distance)
Day 3: Elipitcal (Intervals)
Day 4: Stair Mill ( Slow Steady)

Sunday- Cardio Day 1
Monday- Weights
Tuesday- Cardio Day 2
Wednesday- Weights
Thrusday-Cardio Day 3
Friday- Weights & Day 4 Cardio

Crtique I just finished Week 1

Posted by: P-funk

it doesn't look bad. I might throw in another leg exercise on Day A though and ditch one of the rows.

Posted by: Jodi

What about veggies?

Posted by: WantItBad

funk- sounds good Single leg DB SLDL? and ditch the db rows?

Jodi- I do eat a ton of broccli forgot to mention that but other than the salads and broc i dont get many....something i need to work on

Posted by: WantItBad

July 2, 2007- Workout B

Squat- 3x10@185 got 15 on the last set moving up 10 next WO

SLDL- 3x10@95 moving up 10 next WO

OH Press- 3x10@75 moving up 5

Pull UPs- 3x10@120 assis going to 140 next work out WEAK

Hammer Curls- 3x10@25

Wow just kinda hurts to see weights that low

Posted by: P-funk

1-leg SLDL sounds good.

Posted by: WantItBad

July 3, 2007 Cardio

Stairmill- 20 minutes intervals 1 minute on 2 minutes off

Anyone is it true if you wait longer to eat after cardio you will burn more cals?

Posted by: WantItBad

I wanna add some jump rope training to my program on wednesdays.......

Speed Jumps
2 feet
R leg
L leg
Double Jumps
Run the Rope

about 10 minutes in time

Posted by: Archangel

Lookin good my Friend, listen to Brother Funk, he knows his stuff!!! Best Wishes and glad to have ya back!!!

Posted by: WantItBad

4th of July, 2007

Bench- 3x10@155, missed the last set only got 6

DB Incline- 3x10@50 10, 7, 5

BW Row- 3x10

1-Leg DB DL- 3x10@30 moving up 10lbs next week

Lunge- 2x20yards@35 moving up 10 next week

Pushdowns- 3x10@90 moving up 10

Jump Rope- Run Rope 1 min, left foot, right foot, 2-2 switch, double jumps

lasted about 10 minutes HOLY SHIT TIRING!!!!!!!!!!!!

Also I feel weak today with numbers

Posted by: WantItBad

Quote:

Originally Posted by Archangel

Lookin good my Friend, listen to Brother Funk, he knows his stuff!!! Best Wishes and glad to have ya back!!!

Thanks just trying to be athletic

Posted by: WantItBad

oh one more thing i forgot to say im ditching all slow steady Cardio........HIIT 4 days a week.......Sunday-Stairmill& Jump Rope(Speed),Tue- Stairmill, Wed- Jump Rope(Conditioning), Thursday- Bike Intervals,

Posted by: P-funk

I wouldn't do all of your workouts as high intensity cardio.

I would put in longer duration tempo runs to develop work capacity and a base, as well as to help aid in recovery.

you can't go 100% all the time. Just like lifting. You are basically saying..."I am going to max on on squats every time I work out."

as we know, it doesn't really work that way.

Posted by: WantItBad

by tempo runs do you mean if you are on a track Sprint 100, jog 100, sprint 100, walk 100 repeat??? or timed tempo runs?

Posted by: P-funk

Quote:

Originally Posted by WantItBad

by tempo runs do you mean if you are on a track Sprint 100, jog 100, sprint 100, walk 100 repeat??? or timed tempo runs?

100m is still a pretty decent sprint (should taking you under 15sec).

by tempo runs, I would be thinking something along the lines of a 400m run (or +60sec run) with an equal amount of rest.....so 400m run, legs say you do it in 1:20, you would rest 1:20 and then do it again. or, you might rest longer, so....1:20 work:2min. rest

Posted by: WantItBad

ok so what days would you do my cardio on and what order?

Thanks in advance

Posted by: WantItBad

or would you change anything?

Posted by: P-funk

I would do the tempo runs on days following my hard leg workouts.

I would do the intense sprint work on days following less intense leg work.

Posted by: WantItBad

ok last question is a day of rest not doing anything needed?

Posted by: P-funk

yea....i would

Posted by: WantItBad

July 5, 2007- Let the diet slip last night at the family BBQ oh well it was a holiday!!! I had some pork from the pig roast and corn on the cob.......oh and about 3 lemon bars!!!! On my way to do some whicked cardio

Posted by: WantItBad

july 5th- 10 minute rowing test like funk has people do.... i got 1934 meters ....i could have went a lot harder i think i hvae never rowed before though

Posted by: WantItBad

july 6, 2007 B

Squat- 3x10 @205 last set got 15 moving up to 225 next week

SLDL- 3x10@105 up 10 next week

OH Press- 3x10@85 moving up 10 next week

Pull UP- 3x10@140 only got 8 on the last set

Hammer Curl- 3x10@25 up 5 next week

Good workout until the last 10 minutes when the roided douche at the gym tried to convince me to do gear......politely told him to blow me

Posted by: WantItBad

July 7th, 8th- Jet skiing, tubing, waterskiing, fishing, ...................yes

Posted by: WantItBad

July 9th, 2007 A

Bench- 3x10 @155 -2 on the last set stronger than last week

DB Incline- 3x10 @50 9, 8, 7 (weird)

BW Rows- 10, 10, 7 back tired from wakeboarding all weekend is my only guess why

Single leg SLDL- 3x10 @45 10,10,10 staying the same next week

Lunges- 3x10 yards @45 lbs holy heart rate

Skulls- 3x10@65 moving up 10 next week

6- 50 yard sprints with 15 seconds rest in between each

got the bf checked today 22.5% 51lbs of fat ish my weight is 235

Sept 15th the day i turn 23 which is 11 weeks away i will weigh 200lbs......

Posted by: Archangel

Lookin good Brother Bad!!! Keep it up and you'll be just fine my Friend!!! Hope your 4th was GREAT!!!

Posted by: WantItBad

July 10th, 2007- Fiance (Pam) Birthday

6 mile round trip bike to and from work!!

Thats it for today

Posted by: P-funk

if that BF% is correct, then the real issue here is not about getting more "athletic", first you need to drop some body fat, as taht is your limiting factor. I would focus on that before I focus on hard sprint work and plyo's.

Posted by: WantItBad

Thats my goal right now but i wanted to try and get more athletic in the process. Im down 21lbs in about 3.5 weeks slowing down now. What would you change in my training?

Posted by: Archangel

Hope all is well BRother Bad!!!

Posted by: WantItBad

July 11th, 2007 B

Squat - 3x10@ 225 got 12 on the last set

SLDL- 3x10 @ 115 Good weight

OH Press- 2x10@95 shoulda done 90 so i did only 2 sets

Pull Ups- 3x1@140 moving down to 130 next week

Hammer Curls- 2x10 @30 my arms were fried from pull ups

Volleyball league tonite.

I really am starting to feel and notice the weight loss at the end of next week i am going to post 4 week progress pictures

Posted by: Archangel

Good lookin w/o, post them pics my Friend!!!

Posted by: WantItBad

I will arch but im gonna be a little embarassed

Posted by: Archangel

Quote:

Originally Posted by WantItBad

I will arch but im gonna be a little embarassed

Not in here my Friend, we are on YOUR side BRother Bad!!!

Posted by: katt

Yeah! We want pictures

Posted by: WantItBad

lol you might puke

Posted by: WantItBad

July 12, 2007-

Biked roughly 60 minutes outside think i cover around 10 miles.......I forgot how much i love biking!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !

Crunches 3x20
Core Holds- 3x60seconds

Posted by: WantItBad

July 13, 2007 A

Bench 3x10@155 10,10, 8

DB Incline- 10,10, 7

BW Rows- 3x10 10, 10, 7 iso hold on the top for a 5 count

DB SLDL- 40x3x10

Lunge- 2x10@40

Biking with the future mrs tonite after work

Posted by: Archangel

Good lookin w/o Brother Bad!!! Enjoy the ride w/future Bad!!! Have a Great weekend!!!

Posted by: WantItBad

Well I survived the family reunion I had this weekend.....barely....yesterday I said screw the diet too much food that I love that my family makes. Back on track today!

Posted by: WantItBad

July 15th, 2007

Stairmill- 6 minutes

Eliptical- 12 minutes

Medball abs

Posted by: WantItBad

July 1, 2007 B

Starting undulating periodization as results of talks with Funk..... Mondays will be 3x6 Wednesdays 2x10 Friday 5x3 for 12 weeks than a deload

Workout B

Squat- 3x6@265 6,6,8 Heck yes was feeling strong today!

SLDL- 3x6@135 6,6,8 Heck yes again

Standing OH PRess- 3x6@105 6,6,8 Heck yes

Pullups- 3x6@110 6,6,7 Kinda a heck yes lol

Hammer Curls- 1x6@35, 1x6@30 my arms were screaming from the pull ups so i though 2 sets would be proper

DB shrug- 1x6@70 with a 10 second hold on the top on the last rep
1x6@80 same thing as first set

Bike ride with pamawambam after her interview at wells-fargo

Posted by: DeadBolt

Lookin good in here bro! Glad to see funk helping ya out...he is awsome!

Best of luck and grats on the weight loss thus far man!

Posted by: WantItBad

Thanks DB I put a pic of me and her up in the gallery

Posted by: DeadBolt

You two look great together bro your a lucky man!

I need to get some pictures of me up...maybe once I hit 180 but who knows lol.

Posted by: WantItBad

ahaha funny when i get to 180 it will be shirt off pics on here what you wiegh now

Posted by: DeadBolt

Quote:

Originally Posted by WantItBad

ahaha funny when i get to 180 it will be shirt off pics on here what you wiegh now

I'm at 182 LOL...down from 224 but still have a long way to go. I want to hit 170 then start bulking again b/c from past injuries and other things I've lost alot of LBM. So I need to add some more back on!

Posted by: Archangel

Lookin good Brother Bad, great w/o and Best of Wishes on your routine, your in good hands, Brother Funk knows his stuff!!!

Posted by: P-funk

Quote:

Originally Posted by WantItBad

July 1, 2007 B

Starting undulating periodization as results of talks with Funk..... Mondays will be 3x6 Wednesdays 2x10 Friday 5x3 for 12 weeks than a deload

Workout B

Squat- 3x6@265 6,6,8 Heck yes was feeling strong today!

SLDL- 3x6@135 6,6,8 Heck yes again

Standing OH PRess- 3x6@105 6,6,8 Heck yes

Pullups- 3x6@110 6,6,7 Kinda a heck yes lol

Hammer Curls- 1x6@35, 1x6@30 my arms were screaming from the pull ups so i though 2 sets would be proper

DB shrug- 1x6@70 with a 10 second hold on the top on the last rep
1x6@80 same thing as first set

Bike ride with pamawambam after her interview at wells-fargo

if you are using those loading parameters with only 2 different workouts, flip the wed. and friday days around so that monday you lift heavy on one workout and then friday (when you repeat it) it is done at the lighter of the two set/rep ranges.

Posted by: WantItBad

ok sounds good funk thanks

Posted by: Pamawambam

Soooo proud of you hunny! Keep up the good work!!

Posted by: WantItBad

40 minute bike ride covered about 6 miles with pam

Posted by: Archangel

Quote:

Originally Posted by WantItBad

40 minute bike ride covered about 6 miles with pam

Good Stuff Brother Bad, but ummmmmmmmm, you better watch her, shes riding w/some dude named Ray!!!

Posted by: WantItBad

Arch is toooo damn funny!!!!!!!!! lol so whats ur real name archie

Posted by: DeadBolt

Quote:

Originally Posted by WantItBad

Arch is toooo damn funny!!!!!!!!! lol so whats ur real name archie

depends what police precinct you ask

"they callll me tater sald" :P

Posted by: WantItBad

July 17th, 2007-

Warmup

6- 50s I go pam goes

2- 400's I go pam goes

Abs

Stretch

Holy Tough 400s

Posted by: WantItBad

July 18, 2007 A

Bench- 5x3@ 185 got 10 on the last set WTF

DB incline- 5x3@75 got 9 on last set WTF

Bent Row- 5x3@135 got 5 on last set

DB SLDL-5x3@ 75 got 8 on last set

DB lunge- 3x6@ 60

Skulls- 2x3@95 than 1x15 push downs@100

OK weights felt crazy light today i mean real light i was struggling getting 10 at 165 last week on bench, i dont get it RIs were 2 minutes

Posted by: WantItBad

July 19, 2007

8- 20 yard you go i go with Pam

1- jog 100, sprint 100, walk 100, sprint 100

Strech

Does anyone have ne ideas on how that strength happened yesterday?!?!?!?!

Posted by: P-funk

could be mental.

Posted by: WantItBad

I think that could be it in part considering i have been out of the gym for a while so i just thought i was weak

Posted by: WantItBad

feeling ambitious today I am gonna go for 2x10@265 today...ok bye....squating

Posted by: DeadBolt

good luck brotha!

Posted by: WantItBad

First of to the people who hate on you

July 20, 2007 B

squat- 2x10@265 10, 10 Shit ya up 10 next time!!!!

SLDL- 2x10@115 10, 10 up 10 next ime

OH Press- 2x10@95 10,10 up 10 next time

Pull Ups- 2x10@ 140 10,10 Moving up 10 or down 10 whatever

ABS

Stretch

Loving fitness right now!!!!!!!!!!!!!!!!!!!!!!!!!

x10000 to haters who say u cant do shit

Posted by: WantItBad

Thanks Bolt- I got it no problem kinda, my legs were there Im not to sure about my lungs though lol the 1 min RI's were killing me

Posted by: Archangel

EXCELLENT Brother Bad, keep it up!!! I actually enjoy when people doubt or put me down, talk about a Fire inside that won't go away!!! Use it to your advantage my Friend!!!

Posted by: WantItBad

Was out of town Friday night saturday and this morning at a wedding on the northshore of lake superior......Just amazing any who some cardio tonite after a nap

Posted by: WantItBad

and thanks arch ya i used it to my advantage big time

Posted by: WantItBad

July 22, 2007

Row- 5 Minutes

Stairmill- 15 minutes

Elliptical- 5 Minutes

Stretch

Really excited to hit the weights hard this week

Posted by: DeadBolt

good deal bro kick some ass!

Posted by: WantItBad

July 23, 2007 A

Bench- 3x6@185 6, 6, 7 coulda got more but no spotter didnt wanna risk anything

Rack Deads- 3x6@225 6, 6, 9 Moving up next time

DB incline- 3x6@80lbs 6, 6, 8 WOW is all i got

Bent Row- 3x6@135 6, 6, 8 used versa wraps grip was shot after deads

DB lunge- 3x6@55

Skulls- 3x6@ 85 staying at this weight next time around

Felt really strong again in the GYM this is week 2 of funks set up for me

Posted by: DeadBolt

Theres only 2 feelings you can get from funks workouts...STRONG and SICK lmfao!

Thats an awsome workout bro some real solid strength there!

Posted by: WantItBad

Thanks bolt im trying to figure out where you see strength though?

Posted by: DeadBolt

You have more then you think mi amigo! Theres alot of numbers there I couldn't even touch!

Posted by: WantItBad

man 18 months ago i could rep 250 on bench and squat 405 for 5 but i will be there soon!!!!!!!!!!! Keep at it

Posted by: DeadBolt

Quote:

Originally Posted by WantItBad

man 18 months ago i could rep 250 on bench and squat 405 for 5 but i will be there soon!!!!!!!!!!! Keep at it

Keep at it bro muscle memory is a great thing! I wish I didn't have a hurt shoulder b/c all I can bench is 135...anything over and it brings tears to my eyes. I hope to be deadlifting 405 comes january!

Posted by: WantItBad

lol i hope i can bench 315 in my life again

Posted by: DeadBolt

Quote:

Originally Posted by WantItBad

lol i hope i can bench 315 in my life again

Your young dont worry bro!

It will be funny if I hit my two goals come january b/c it will look like this

Bench 135 (no goals)
Squat 315
Deadlift 405

I need to find something I can hit 225 on and throw it right in there to have all the plate levels covered

Posted by: WantItBad

I think im somewhere around

Bench- 250

Squat- 350

no idea on deads

Posted by: WantItBad

ooops RIs were 2 minutes for todays wo/o

Posted by: WantItBad

Picked up 2 books tonite Functional Training for Sports by Mike Boyle and Periodization Training for Sports by Tudor Bompa and Mike Carrera

Posted by: DeadBolt

ive heard the 2nd book is really god a few people at my gym have read it!

read on knowledge is power heh

Posted by: WantItBad

haha yeop wheels are starting to turn in my head i wanna open a studio gym in the area im in there isnt one at all and i think i can make some serious cash.... once i get a solid education level and some experience!!!!!!!!!!!!!!!!!!!

Posted by: WantItBad

off to the track and its 95 out jesus

Posted by: WantItBad

July 24, 2007

Ok so I lied it is 102 and 95% humidity.....so it made things hard but we did

Linear Warm-UP from Mike Boyles book

4-100's Meter sprints with 30 Second RIs
4- 40 Meter sprints with 10 second RIs

400 Meter walk as a cool down

Holy hot out jesus but we made it through it...good workout i think warmup took about 10 minutes than about 10 minutes of sprinting and 3 minute cool down walk

Posted by: WantItBad

July 25, 2007 B

Squat- 5x3@315 got 5 on the last set!!! Happy but not satisfied I wanna be at 315x10 in 6 weeks

SLDL- 5x3@155 tooo light got 5 on last set but coulda done about 10 more

OH Press- 5x3@135 was the idea but 135x3, 135x3, 115x3, 115x3, 115x5 ego got in the way 125 is what i shoulda done from the start

Pull Ups- 5x3@70lbs got all the sets good weight

BB Curls- 3x8@65
Super set
Calf Raises- 3x8@ 95

great workout today RI's were 3 minutes roughly little less after the SLDL

Volleyball tonite we better win fuck!

Posted by: Archangel

Fantastic w/o BRother Bad, keep at it and you'll PASS your goals in no time my Friend!!!

Posted by: WantItBad

Thanks Arch- Im starting to feel strong again.........kinda when i can hit 315 for 10 again i will be happy not satisfied lol when i can hit 405x10 i will be happy for a lil bit!

Posted by: WantItBad

July 26, 2007 Cardio

Side box jumps & Leg raises- 30 seconds I do one pam does one x2

Step Ups & Crunches- 30 seconds I do one pam does one x2

10 & Back, 10 & back-Pam goes i go.............x10 times

Holy shit i was dying!!!

Its wierd im better at the 100's and Pam rocks the house at the 10 and backs

Posted by: WantItBad

July 27, 2007
All RI's 1 minute or less

Bench- 2x10@175 10, 7 Hit the wall on the second set

Rack Deads- 2x10@225 10, 10 good work tough though moving up

DB Incline- 2x10@70 10, 7 again wall boom

Bent Row- 2x10@115 10, 10 way to light

Split squat- 2x10@45 10,10 easy just the bar on my back I wanna work up to one legged squats

Skull Crushers- 2x10@65 10, 8 wall again

had a cheat meal tonite...pizza yum only 2 slices though

Posted by: WantItBad

July 28, 2007-

stairmill- 25 minutes level 2 gyms ac was broke....sweating like a whore in chruch

Posted by: WantItBad

July 30, 2007

Squat- 3x6@295 got 7 on the last set

SLDL- 3x6@115 way light moving up

OH Press- 3x6@115 got 7 last set movin up 5

Pull Ups= 3x6@100 got 7 last set down to 90 next week

BB Curls- 3x6@65 moving up 10 next week

weight 236.1 this morning

Posted by: WantItBad

July 31, 2007

98 degress 75% humidityheat index 110

Warm Up

Stride 200, walk 200 x 4.......stride for me is a little less than full tilt.... My conditioning is getting better still not there though

Posted by: WantItBad

August 1, 2007

People must not be feelin my journal any more....but anyway I had crazy energy today ....felt like i could have stayed in the gym for hours

Bench- 4x3@205 felt crazy light so went 225x4 for my last set!!!!

DB Incline- 4x3@90 again same thing so 100's x3 on my last set!!!

Rack Deads from the knee- 4x3@315 same thing 405x5!!!!!

Bent Row- 5x3@145 moving up next w/o

Split Squat- 3x5@135 goin to single leg squats on a with bench next week

Push Downs- 5x10@140 I dont feel doing low reps for bi's and tris in isolation excersise is worth it.....but if i am wrong someone please tell me

Im getting stronger and I love it!

Posted by: WantItBad

Oh and leaner too!

Posted by: DeadBolt

Quote:

Originally Posted by WantItBad

Oh and leaner too!

Sorry bud been MIA myself! My journal has been really dead as well...maybe I should change my name

You have some serious strength gains comin in bro wish I had half of your power in the gym right now...I've been dragging ass big time!

Posted by: bigss75

Strong lifts there Want it bad especially the rack dead.
I love the times in the gym where you just get in the zone and feel like you can lift a truck

Posted by: katt

I haven't been posting alot lately either

Looks like your weights are going up nicely

Posted by: WantItBad

lol you all do love me!!!!!!!!!!!!!!!!!!!!!!!!!!!

August 2, 2007

Warm up

10 back, 20 back, 30 back, 40 back x4......with pam only

It was only 81 but 30 mph winds made things interesting

Had a yummy steak today tooo!

Posted by: DeadBolt

good deal bro!

Posted by: WantItBad

ok i said yummy does that make me a chick or slightly metro-sexual?

Posted by: WantItBad

August 3, 2007

Squat- 2x10@275 moving up next week

SLDL- 2x10@135 up 10

OH Press- 2x10@105 up 10

Pull Ups- 2x10@130 up 20 next time way easy

BB Curls- 2x10@75 up 10 next week

45-60 second rest intervals squats were a bitch!

Posted by: WantItBad

August 4, 2007

Stairmill- 20 minutes level 3

Eliptical- 15 minutes level 5

ABS

Posted by: WantItBad

August 5, 2007

Shot 150 rounds today....talk about a grip workout

Posted by: P-funk

what were you shooting?

Posted by: WantItBad

my glock .40 and my buddies new S&W MP .40

Posted by: WantItBad

August 6, 2007

Elliptical- 35 minutes easy pace had some stiffness in my lower back and hammies for some reason thought this might help and it did

Football starts today....I coach the d-line we got some studs this year hopefully we can make some noise come playoff time

Posted by: DeadBolt

Quote:

Originally Posted by WantItBad

ok i said yummy does that make me a chick or slightly metro-sexual?

it just makes you gay

Posted by: DeadBolt

Solid lookin workouts bro your doing damn good!

Always fun to shoot some rounds off! My 9mm got stolen or I would have been shooting it all summer! Shotguns are just a pain n the ass to case up and move around heh.

G'luck w/ the d-line bro!!

Posted by: Archangel

Excellent w/o's i here Brother Bad, keep it up your doin Great imo!!!

Posted by: WantItBad

August 6, 2007

Bench- 3x6@195 got all sets with 8 reps on the last moving up next week

DB Incline- 3x6@85 got 6 on the first set than got smoked on the last 2 sets

Rack Dead (just below the knee)- 3x6@315 got 8 on the last set

Single Arm DB Rows- 3x6@75 moving up 5 next time

Single Leg Squat w/foot 1-foot on a bench- 3x6@25 moving up 20 next time

Push Downs- 3x6@180 moving on up next time

Football testing went good today had a bunch of players run under 4.6 acutracs, 4- 300lbs+ benchers and 5-400lbs + squaters

Thanks Arch- This is the first time i have been stuffed on weights was today

Posted by: DeadBolt

great workout bro!

and damn you got some strong boys there man!

Posted by: WantItBad

with a school of over 1600 students you should lol

Posted by: katt

what the heck??? You just keep movin on up!!!!

Posted by: WantItBad

lol i think its cuz im a newbie again lol thanks though katt

Posted by: WantItBad

230.6 this morning on the digital scale down another 5!

Posted by: DeadBolt

grats bud...lil by lil!

Posted by: WantItBad

August 7, 2007

Holy shit tired from work and football but

Linear warm up

3- 400's with 120 second RI's

Body said no....mind said fuck you your doing it!

Posted by: WantItBad

August 8, 2007

Same story differnt day

Squat- 5x3@325 5 on my last set!!!!!!!!!!

SLDL- 5x3@185 5 on last set!!!!

OH Press- 5x3@140 last 2 sets were more of push press

Pull Ups- 5x3@60 only got 2.98 on the last set could not get my chin over the damn bar

BB Curls- 3x8@ 75 EH OK

I love life!

Tomorrows intervals are gonna be off the chain....running hills!!!!

And does anyone have any tips how i can increase the work capcaity of my upper body it blows right now. in my 2x10s it gets cashed so fast!

I was thinking push ups high reps after my 3x6 day for horizontal push?

Posted by: P-funk

what exactly is your program right now?

Posted by: WantItBad

Mon- 3x6 2 min RIs
Tue- Long intervals
Wed- 5x3 3 min RIs
Thurs- Short intervals short rest
Friday- 2x10 1 min RIS
Sat- Slow and Steady for 35 minutes
Sun-OFF

Workout A-
Bench
DB Incline
Rack Dead
Rows
Push Downs or Skulls

Workout B

Squat
SLDL
OH Press
Pull Ups
BB Curls or Hammer Curls

Posted by: P-funk

why not change your reps to higher reps if you want to hit work capacity more?

Posted by: WantItBad

so 2x10 to like 2x15?

Posted by: P-funk

like the whole thing!

the volume is low and the intensity is high.

if you want work capacity, you must challenge it:

3x8
3x12
2x15

either that, or change your program altogether.

or add in med. ball circuits for conditioning.

etc...

Posted by: WantItBad

ok i will think about that....I have so much to learn

Posted by: WantItBad

My NSCA Essentials of Personal Training book came in the mail today as well as my exam prep stuff!

Posted by: WantItBad

August 9, 2007

Ran with one of the bigger kids at football who has bad asma really got a lot out of him

Intervals on stairmill- 5 min warm up. 30 seconds on level 12 60seconds on level x 8

Holy latic acid

Posted by: DeadBolt

Good work bud!!!

I was tossin around gettin my certs...something to do with what little free time I have LOL

Posted by: WantItBad

I almost have a G's worth of posts holla at me cuz im a pimp

Posted by: DeadBolt

LMAO i remember those days

i forgot that counter was still there till you said something lmao

Posted by: WantItBad

only 4 more! only 4 MORE!

Posted by: WantItBad

August 10, 2007

Bench- 2x10@185 only got 7 on the last set

Incline Hammer Strength- 90 on each side 2x10 got em all

Rack Dead (below knee)- 2x10@315 got all of them than wanted to puke

Cable Low Row- 2x10@130 got em all

Single Leg squat on a bench- 2x10@25lbs db in each hand

Push Downs-2x10@170

Holy good workout gonna change up the reps for the next 4 weeks....I want more volume thinking something like I want more strength and some work capacity I dont know if this is gonna work some critque please

Monday- 5x6 2min RI 80% of 1 rep max
Tuesday- Long Intervals
Wednesday- 8x2 3 min RI 90% of 1Rep Max
Thursday- Short distance Short rest- intervals
Friday- 3x15 1 min RI 60% of 1 rep max
Saturday- Slow Steady
Sunday-OFF

Now I know the volume is a lil high but I want to work on strength plus work capacity and I think that is possible! But i could be wrong cuz i have tons to learn. Funk I dont think your gonna like this lol

Posted by: WantItBad

August 12, 2007

Jog 1 mile eh was bored out at the cabin

So i re thought things w/o's look like this

M-4x6
W-5x3
F- 3x15

Posted by: WantItBad

Squat- 4x6@295 got 8 on my last set

SLDL- 4x6@185 got 8 on the last set

OH Press- 4x6@115 got 8 on my last set again

Pull Ups/Chin Ups- 4x6@100 rotated chins and pull ups 2 sets of each

Hammer Curls- 1x6@35, 1x6@40, 1x6@45. 1x6@35

Great w/o today surprised with squats but all in all great w/o interested to see how 3x15 goes on friday

Posted by: WantItBad

Ok I need to vent. The team I coach lacks some serious leadership and we as coaches can only do and say so much. We have one or two solid leaders other than that we dont have a thing. We have all the talent in the world, but practice has been flat and we are 10 days away from opening day! I really want them to pick it up but im out of ideas? Anyone got and ideas?

Posted by: WantItBad

August 14, 2007

Linear Warm Up Bad Style

Jog-100, Stride-100, Walk-100, Sprint-100 x4!!!!!!!!!

Posted by: WantItBad

August 15, 2007

Had to make it quick today only had about 25 minutes

Bench- 5x3@225 3, 3, 3, 2, 2

Tri set
Hammer Strength Incline- 5x3@115 each side
Low Row- 5x3@140
PushDOwns- 5x3@180

Holy shit tiring

Fantasy football draft after

Posted by: WantItBad

August 16, 2007 (yesterday)

No workout was supposed to do sprints but i was exhausted from work and coaching. Lifting after the scrimmage today.

Posted by: WantItBad

August 17, 2007

Squat- 2x15@225 got 17 on the last set if i had a spot i think i could hit ton more reps but didnt wanna risk anything

Pull Ups- 2x15@140 good weight

SLDL- 2x15@135 good

OH Press- 2x15@95 first set was cake than only got 9 on second set

BB Curls- 2x15@65 same thing as OH press

Football scrimmage was ok some things we need to work on but intensity was there and we out hit everyteam we played....we have a tough ass team this year kids love to hit hard

Posted by: WantItBad

IM is worse than high school when it comes to cliques i have just realized.....
you got the dudes that know that they are the shit and make it known and refuse to talk to other people and than you have people that have no clue and continue to give advice...both groups tend to stick together... than you have the people who are generally nice and want to help......than you just have fucking pricks...ok rant over peace out for the day

Posted by: katt

Good workout! I know, I have a hard time pushing myself to the limit on squats if I don't have a spotter. Even with the safety bars up, I'm still uneasy about it.

Posted by: WantItBad

ya it sucks but oh well lol i will still take 17 reps of 225!

Posted by: WantItBad

August 18, 2007

Elliptical- 35 minutes level 8

Bike- 10 minutes level 8

Good easy cardio today!

gonna sound like a chick but i can fit into jeans from last year again ahah

Posted by: P-funk

Quote:

Originally Posted by WantItBad

Ok I need to vent. The team I coach lacks some serious leadership and we as coaches can only do and say so much. We have one or two solid leaders other than that we dont have a thing. We have all the talent in the world, but practice has been flat and we are 10 days away from opening day! I really want them to pick it up but im out of ideas? Anyone got and ideas?

sit down with the coaches and tell them what you think.

Posted by: WantItBad

Thats what ended up happening and we had a fight at practice between a WR and Corner it brought the team together. And saying previsously we rocked the house at the scrimmage!

Posted by: WantItBad

August 20, 2007

Bench- 4x6@205 got 6 across the board

Hammer Strength incline- 4x6@100lbs each side 6 across

Rack Dead- 4x6@365 6 6 6 8 movin on up

Low Row(cable)- 4x6@130 6 6 6 6 8 movin up

SL Squat- 2x6@bw holy shit challenging

Pushdowns- 4x6@180 tough but got 6 across

GAME WEEK!

Posted by: DeadBolt

Workouts look good bro!!! Deadlifts are gettin massive!

Glad to hear you have some bad ass's on the team hit hard oh yea love that!

Posted by: WantItBad

Thanks dead, I am gonna pull from the floor next week and see where im at, i have been using a double OH grip, so things should be interesting

Posted by: DeadBolt

Good deaql how high are them rack pulls you've been doing?

Posted by: WantItBad

mid shin

Posted by: WantItBad

August 21, 2007

Stairmill- 4 min warm up level 1

1 minute at level 7
1 minute at level 1 x6

Row- 1min hard, 1min easy x3

Pushups x20, Crunches x20, BW Squat x20, Leglifts x20.

Done

Posted by: WantItBad

August 22, 2007

Squat- 2x3@335 i'll explain at the end

SLDL- 2x3@225

OH press- 2x3@135

Pull ups- 2x3@50

Hammer Curls- 2x6@40

Worst workout ever just nothing in the tank so i cut everything short

Posted by: WantItBad

August 24, 2007

GAME DAY!! First game of the year at 7pm tonite!!

Going to workout in a few here than its all football!

Posted by: WantItBad

we won 42-14 they should not have even sniffed the end zone but i'lll take it

Posted by: WantItBad

August 26, 2007

here is what I am doing for 8 weeks to see hwo it goes.....trail and error in learning my body so here it goes

Sunday- Workout A 3x3 SS
Monday- Workout B 2x15 Long INtervals
Tue- OFF
Wed- Workout A 2x15 SS
Thur- Workout B 3x3 SS
Friday- HIIT
Saturday-OFF

Posted by: WantItBad

August 26, 2007

Bench- 3x3@230 3,3,4 movin up 5 next week

Bent Row- 3x3@185 3,3,3 stayin put

Deadlift- 3x3@365 3,3,4 moving up 10 next week

Close Grip Bench- 3x3@185 3,3,4 movin up 5 next week

Crunches- 2x25
Leg Raises- 2x25

Elliptical- 15 minutes level 8

Posted by: WantItBad

August 27, 2007

Squat- 2x15@ 250 15, 18 felt light as hell

Pull Ups- 2x15@130 15, 15

DB OH Press- 2x15@50 15, 15

BB Curls-2x15@65 15, 15

Kinda like the high reps on squat....side note back felt a lil weak though from the deadlifts yesterday

Posted by: WantItBad

august 29, 2007

incline hammer- 2x15@90
BWrow- 2x15@bw
SLDL- 2x15@135
Pushdowns- 2x15@170

Posted by: WantItBad

September 2, 2007

Well up dates from the past few days football team is 2-0 won 28-0 defense played unreal

Posted by: WantItBad

I am gonna have time to post now that football is over finshed up 7-2 in the regualr season lost opening round of the playoffs but other than that nothing much goin on.................started Afterburn program yesterday and that shit is no joke.............will post updates of weight loss

Start 250 11/13/07

247 11/20/07

Posted by: P-funk

sounds like you guys had a great season!

Posted by: WantItBad

thanks funk! your blogs have been very informative lately thanks again!

Posted by: P-funk

cool. thanks for reading.

Posted by: WantItBad

more thoughts on afterburn......im hungry all the time now.....20 rep deadlifts are hell.......muscles are sore that i didnt know were even on my body........oh and im hungry all the time

Posted by: WantItBad

another thought on afterburn the cardio is tough i cant imagine what its gonna be like in the last few weeks

Posted by: WantItBad

11/28/07 245

Posted by: WantItBad

no one eh.....lol no biggy

Posted by: WantItBad

I yell at my athletes about getting out of their comfort zone all the time..........maybe i should start listening to my own advice .......its easy to eat subway for lunch instead of brown rice and chicken.....its easy to say yes to a beer instead of sayin no i'll take a water......all in all i think i need to get out of my comfort zone more often in the gym as well as out of the gym. I really for the first time in a while experinced a out of comfort zone workout and loved it !!!!!!!!!!!!

Posted by: WantItBad

oh and i would post my workouts but i dont know if its allowed

Posted by: WantItBad

2 more weeks left in the first 4 week phase and let me tell you its been hell but my conditioning has improved 10 fold

Posted by: WantItBad

2x20@ 225 deadlift!

(CLICK HERE here to view the original thread with full colors/images)

Life begins now.....

SEO by vBSEO 3.3.2

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59