Archangel

2 AWESOME w/o's there Brother!!! You can realy move some weight

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Musclebeach

4.08.05 Friday
0900:
1. Bench:
x3 185
x3 245
x2 275
x1 335 <--- New PR

2. Straight Bar Curls:
x6 135
x6 135
x6 135

3. Roman Chair Dips:
x20 BW
x20 BW+25
x20 BW+35


1200:
1. Chins:
10/11/12/11/10=54
x2 BW+45

Read my journal:
Wheelchair? So what... Impossible is Nothing

Archangel

on your PR!!! Killer lookin w/o there Brother Jeff

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Musclebeach

4.11.05 Monday

0900:
1. Bench (2 second pause):
x5 225
x5 230
x5 235 (4)

2a. Chins:
xF 15
xF 8
xF 6

2b. DB Row:
x6 97.5/97.5
x6 97.5/97.5
x6 97.5/97.5

3. Barbell Lying Tricep Ext.:
x6 90


1515:
1. Bench:
x3 135
x3 185
x3 225

2. Complex Bench (Heavy 3 / Explosive Throw 5):
x3 245 / x5 100
x3 245 / x5 100
x3 250 / x5 100

3. Rack Deads:
x5 225
x5 225
x5 275
x5 285
x5 295

4. Seated Row (MA)
to neck:
x15 16
x15 16
x15 16
x15 16

to abs:
x15 16
x15 16
x15 16
x15 16

5. DB Bench Punch:
x8 80/80
x8 80/80
x8 80/80


"“His place shall never be with those cold and timid souls who knew neither victory nor defeat.” That is the real shit right there. Words spoken by President Theodore Roosevelt almost a century ago. The man Teddy was speaking of is the kind of guy we all need to be... A gladiator in the arena of life. The risk taker, the warrior, the one willing to go all out and put it all on the line in pursuit of his dream. The man who takes control of his destiny, antes up and puts it all on the table, knowing that it is better to dare greatly and fail, than to play it safe and never try at all. Fuck that. Life is too short and there ain't no reset button on this game... There ain't no return flight on this trip, so it is about time we step up to the plate and go for ours today, because tomorrow may never come.

There are steps to be taken to illuminate the path of success. We always need to conceive a master plan to be executed and carried out, forever progressing towards a goal just over the horizon. Laying a foundation for the house of our dreams starts with just one brick. Once you start pulling those new bricks from the pile and laying them in place, the wall grows pretty quickly. Visualize your goals; pile up those bricks, and use these tools to lay them in place. Before you know it, you'll be living large in a mansion fit for a king.

Conceive to Achieve
Before we get ahead of ourselves lets clear one thing up, you've first gotta know what in fact it is that you want out of life. Who are you really? What makes you happy? What makes you proud? What motivates you? What is your ideal life? You need the answers to these questions or you are going nowhere fast. You need to identify your goals clearly and in detail before you can set out to achieve anything. The more you know about yourself and what you want out of life, the easier it is to map out a game plan to get there.

First Things First
Prioritize, my friend. If you want to be a bodybuilder more than anything else in the world, then bodybuilding has to come first-before everything else. Ok, maybe I'm overstating the need for tunnel vision, but one must be consumed by and preoccupied with their goals in order to reach them... you gotta do your homework. You get out what you put in, believe that. You have to find time to train, to prepare your food, to eat and to take your supplements, to be about the business of being a bodybuilder. Yeah, you need to be a little obsessive, but that is what it takes to be the best at anything. If that is asking too much, then get used to being an “also ran.” Don't worry; you won't be lonely-that isn't an exclusive club.

Tiny + Small + Little = One Big Motherfucker
If your goal is to gain 20 quality pounds in the next year, know that it ain't going to happen overnight. That isn't how this game works. Not to mention the fact that running to the scale everyday with your 20-pound goal in mind is going to make the incremental daily progress seem minute to the point of being inconsequential. Break your goals down into their simplest terms. Twenty pounds in one year works out to 5 lb. every three months, which is less than 2 lb. a month, less than half a pound a week. When stripped down to its bare essence the final goal seems far less daunting and each tiny target needed to get there seems all the more attainable. Set up each little challenge and knock it down, then move on to the next. Sometimes all it takes is some finely tuned perspective to put us over the top.

Be That Guy
You see him in your head, in your mind's eye. He is as clear as the image in your bathroom mirror--the perfect you. The best friend, the perfect husband or father, the ideal businessman, the best bodybuilder who ever lived… In your mind, in the depths of your being, “he” is “you.” That vision can be your greatest ally on the road to success. When faced with a particular situation--punking out on a training session, calling out of work, cheating on your diet or your girlfriend--stop and ask yourself, “What would the perfect me do in this spot?” Answering that question honestly makes giving anything less than your best effort nearly impossible. The more often you behave in keeping with how your ideal vision of yourself would act, the closer you are to bringing him to fruition. One day he might wink back at you in your reflection.

The status quo is a motherfucker, Animal. It hangs around our necks every day of our lives. Society calls us to be less. It demands that we be average, cuz the less we make of ourselves, the less the rest of the world has to live up to. Who the fuck cares what the next man expects of you if it doesn't jive with your dreams? Free yourselves of the tiny, narrow-minded expectations imposed upon you and go for yours. Criticize no man but yourself. Do what it is you feel you were put on Earth to do and fuck everything else. Our time here is short, so don't waste a second of it being anything less than your best, anybody other than yourself. Do “you” until the fuckin' wheels come off..."

-"Ante Up," by G Diesel, animalpak.com

Read my journal:
Wheelchair? So what... Impossible is Nothing

Archangel

Awesome w/o there and Love the articles yu have, very inspirational, just like your w/o's!!! Keep it goin Brother Jeff!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Musclebeach

Lately I have been "getting into the zone" or maybe my concentration work is finally kicking in, but I have really been getting into certain exercises, you'll know which one below.

4.12.05 Tuesday

0900:
1. Leg Ext (MA):
xF stack (15)

2. Sissy Squats:
xF 800


1515:
1. Military Press:
x5 135
x5 145
x5 155

2. Lateral Raise:
x5 45/45
x10 40/40
x20 30/30
x30 20/20
x40 10/10
x45 5/5

3a. Calf Jumps:
x15
x15
x15

3b. Single Leg Calf Ext.:
x15
x15
x15


I was going to copy a good quote about pain, or quote John Defendis down here in my inspirational part of my post for the day. But I have been thinking about several things concerning many different things. Things I have seen in the weightroom and things I have seen around. So I thought I would write my own little article. Tell me if its dumb or not.

Many of you may look at my above workout and say it's cake! You might say, "shit I bust out 1000 sissy squats in 10 minutes!!." Good for you, I'm not there yet, but I am busting my balls to get there.

Our Advanced Weightlifting teacher had just handed out copies of about 5 pages out of a book called Dinosaur Training by Brooks Kubik. It is an absolutely amazing book on how to train hard and different ways to train. The 5 pages he handed out were the chapter on concentrating...

I had just roasted my legs on Leg Ext. and was walking over to a bench to start Sissy Squats. I was in a zone. I was going to destroy this set of sissy squats. The most sissy squats I had down before was a set of 2 minutes. I did 150ish if memory serves.

Before I even hit the bench I knew I was going to get at least 300. That was what my mind told me I could do. That was a good rational number considering 150 was the most I had ever done.

I hit 800 in somewhere around 15 minutes. My quads were on fire from about rep 150, but I simply took it rep by rep, no rest, just work. The pain was excruciating but nothing could stop me. Watching the other people do their set till "failure" and giving up when they started to feel a burn just fueled me to push harder and grind out rep after rep.

The bell rang when I was at about 775. I want to stop. No my mind wanted to stop. My body could still go though. I had to get 800. I HAD TO.

Your mind/spirit fails before your body does. You MUST be mentally strong to succeed. You MUST find a way to tell your mind to shut the fuck up when it is telling you to quit and let your body do what it can do.

-Jeff.

Read my journal:
Wheelchair? So what... Impossible is Nothing

Archangel

Great lookin w/o and even better article. I used to think people would look at my weights and laugh, then I finally decided that doesn't matter. All that matters is that I did it. Not everyone can do what we do, so I say you are a STUD, keep up the hard work and you'll go far in the Lifestyle, that WE choose!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Musclebeach

4.14.05 Thursday

0900:
1. DB Shoulder Press:
x8 60/60
x8 60/60
x8 60/60

2. DB Scations:
x8 40/40
x8 40/40
x8 40/40

3. Lateral Step-ups:
x10 70/70
x10 70/70
x10 70/70

4. Depth Jumps:
x6
x6
x6

5. Decline Serratus:
x15 225
x12 315


"Leave your ego at the door. Train with weights that make sense."

-animalpak.com

Read my journal:
Wheelchair? So what... Impossible is Nothing

Musclebeach

4.15.05 Friday

0900:
1. Pushups (Hot 100 ~ How many sets to get 100):
2 sets

2a. DB Bench:
x6 80/80
x6 80/80
x6 80/80

2b. Power Push:
x8 50/50
x8 50/50
x8 50/50

3a. Pullovers:
x8 80
x8 80
x8 80

3b. Tricep Bench Dips:
x50
x50
x50


1615:
1. Chinups:
8/8/8/8/8/8/8/8=64


"Steve Michalik was not your typical gym owner. He didn't care about the business, nor did he care about hurting anyone's feelings. As a matter of fact, Steve Michalik really didn't care about much of anything except training. Now I don't mean training as it is referred to by mere mortals. No this type of training had a whole new meaning. After all, Steve's motto was "Train beyond the pain...and death is your only release." The gym attendant pointed towards an area of equipment that was roped off and said "Steve is over there training but I wouldn't bother him if I were you!" Well, Mr. Gym attendant , you're not me, I thought to myself. After all I was an aspiring champion who had placed fifth in the recent local teenage contest and I figured that Steve would be happy to talk to me. NOT! It went something like this... "Hi Steve, I'm John DeFendis, and I wondered if ..., I didn't even get to finish my sentence when this hulk of a man transformed into something monstrous. I wished that I had brought along a cross or a wooden stake to drive through his heart because that would have been the only way to prevent what was about to happen next. He threw the dumbells he was curling, at my feet and started screaming hysterically "I'm going to kill you if you don't get the hell out of here, I'll kick your ass. Get the hell out, and don't ever come near me while I'm training!""

-excerpt from "Intensity or Insanity 1," John Defendis, defendis.com

Read my journal:
Wheelchair? So what... Impossible is Nothing

Archangel

You just keep pumpin them killer w/o's out, your Da Man!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Musclebeach

I was at freshmen orientation at the Air Force Academy for the past few days.

4.22.05 Friday
0900:
1a. Bench:
x5 225
x5 235
x5 245

1b. Bottom Rack Bench:
x8 185
x8 185
x8 185

2a. Full Arnolds:
x6 50/50
x6 50/50
x6 50/50

2b. Tricep Bench Dips:
x90 BW
x90 BW
x90 BW


"Leave your ego at the door. Train with weights that make sense."

-animalpak.com

Read my journal:
Wheelchair? So what... Impossible is Nothing

Archangel

How did the orientation go? Good lookin w/o too Brother Jeff!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Musclebeach

Angel, it went very well thanks for asking. I found out the Academy has both a Bodybuilding club and Powerlifting club! So I am very pysched about that!

I've decided I'm going to keep my running stuff on here too.

4.25.05
0900:
1. Hot 100 Pushups:
2 sets

2. Hot 100 Tricep Bench Dips:
2 sets

3a. Barbell Curl:
x8 135
x8 135
x8 135

3b. Wrist Curl:
x20 135
x20 135
x20 135

4. Bench:
x1 225
x1 275
x1 315 (0)

1700:
1. 4 Miles:
Not Timed


"The greatest pleasure in life is doing what people say you cannot do."

-Walter Bagehot

Read my journal:
Wheelchair? So what... Impossible is Nothing

Musclebeach

4.26.05 Tuesday
0900:
1. Sissy Squats:
x:60 BW
x:60 BW
x:60 BW

2. Depth Jumps (~36in box):
x8 BW
x8 BW
x8 BW

3. Harvard Blasts (~24in box):
x8 BW
x8 BW
x8 BW

4. Slides:
x10 BW
x10 BW
x10 BW

5. Leg Press:
x20 405
x20 430
x20 450

1515:
1. Clean and Press and Behind Neck Press:
x3 135
x3 135
x3 135

2. Lateral Raise:
x5 45/45
x8 40/40
x10 35/35
x20 30/30
x30 20/20
x35 10/10
x40 8/8
x45 5/5

3. DB Military Press:
x5 45/45
x8 40/40
x10 35/35
x20 30/30
x30 20/20
x35 10/10
x40 8/8
x45 5/5

4a. Calf Jumps:
x20 BW
x20 BW
x20 BW

4b. Single Leg Calf Raise:
x20 BW
x20 BW
x20 BW


"The Difficult is that which can be done immediately; the Impossible that which takes a little longer."

-George Santayana

Read my journal:
Wheelchair? So what... Impossible is Nothing

Archangel

Whoa Brother Jeff, your last 2 w/o's where awesome!!! Looks pretty intense too!!! Thats cool they have both a BodyBuilding and PowerLifting club. Are ya gonna join? Which one or both???

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Musclebeach

Angel ~ I plan on doing both of them. However the training for each is quite different, so I think I would put the Bodybuilding club as #1, because I really enjoy volume training.

By the way, where are you from Angel? Im from Indiana.

4.28.05 Thursday
0900:
1a. 4-way shoulders:
x8 30/30
x8 30/30
x8 30/30

1b. Full Arnolds:
x8 45/45
x8 40/40
x8 40/40


"We are what we repeatedly do. Excellence, then, is not an act but a habit."

-Aristotle

Read my journal:
Wheelchair? So what... Impossible is Nothing

Archangel

Good lookin w/o there Brother Jeff!!! Coolness on the Clubs too!!!
I am from Illinois, about 10 minutes outside of St. Louis!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Musclebeach

Awesome Angel, I have flown through the St. Louis airport many times, not my favorite airport in the world lol.

4.29.05 Friday:
0900:
1. Bench:
xF 155 (38)


1730:
1. 4 Miles
NT


"The future depends on what we do in the present."

-Gandhi

Read my journal:
Wheelchair? So what... Impossible is Nothing

Archangel

Mine neither!!!
38 reps? Oh man, can you say..............

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Musclebeach

5.2.05 Monday
0900:
1. Iron Cross:
xF 30/30 (1:22)


1515:
1. Bench:
x3 135
x3 185
x3 225
x3 245
x3 255
x3 265
x1 285
x1 285
xN 350

2. Lo Row:
x12 230
x12 240
x12 240

3. Shrugs:
x100F 315

4. 3-Way Bench (3in bar):
x5 145
x5 155
x5 175


"Only those who dare to fail greatly can ever achieve greatly."

-Robert F. Kennedy

Read my journal:
Wheelchair? So what... Impossible is Nothing

Archangel

Killer w/o!!! BIG numbers, and I love that saying at the bottom

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Mudge

Curls and benches look great from what I've seen, it seemed like forever for me to rep with 135 on the straight bar.

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks

Musclebeach

Thanks guys.

Had the AP Calculus test today so no morning workout. Weight-room was locked after school... wasnt to happy about that.

I am going to put up some pics of our strongman comp at school in my profile sometime and on my picture site. They are sweet.

5.3.05 Tuesday
1600:
1. Weighted Run:
3 Miles BW+15


"Those who think they have not time for bodily exercise will sooner or later have to find time for illness."

-Edward Stanley

Read my journal:
Wheelchair? So what... Impossible is Nothing

Archangel

That sucks!!! How did the test go?
Can't wait for the new pics Brother Jeff!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Musclebeach

Well I felt pretty good about it... but what can I say? It was 4+ hours of Calculus. I got a hard workout today, but I dont like to workout my brain!! lol

-Jeff.

Read my journal:
Wheelchair? So what... Impossible is Nothing