Crashy's Power Resolution

CRASHMAN · 12-22-2005, 12:48 AM

This'll start jan 2nd.... after my jan 1st hang over

It will be my attempt to gain as much powerlifting strength & fuctional strength while getting in shape/cutting weight (with this much working out i will probably keep my cals right over matenance and still cut weight) leading up to my first professional fight.... when that will be.. who knows

march, april, may?

Workout subject to change

(i'm just copying and pasting what Cowpimp wrote and working it to my schedual lol)

Monday:
AM
Full Body (Heavy Lower Body)
3-5RM squat/deadlift assistance lift
8-12 repetitions for 4-5 sets squat/deadlift accessory lift - high volume
3-5 repetitions for 5-8 sets vertical pulling movement
5-8 repetitions for 3-5 sets vertical pressing movement
core work (lower back & abs)
injury prevention work

PM
Boxing followed by wrestling

Tuesday:
AM
Plyos for upper body (Clap pushups/pullups, bench throws, overhead press throws, etc.)

Some type of interval training to mimic demands of wrestling. something like, bodyweight stuff performed in a circuit. Typically each circuit lasts 2-3 minutes and I rest for about 1 minute in between circuits.

PM
Boxing followed by wrestling

Wednesday:
off!!!atleast weights... probably will go to wrestling or boxing because they are fun

Thursday:

AM
Full Body (Heavy Upper Body)
3-5RM bench press assistance lift
8-12 repetitions for 4-5 sets bench press accessory lift - high volume
3-5 repetitions for 5-8 sets lower body (Opposite of knee or hip dominance from Monday)
5-8 repetitions for 3-5 sets for horizontal pulling movement
5-8 repetitions for 3-5 sets for horizontal pressing movement
grip work

PM
Boxing followed by wrestling

Friday:
Wrestling Training
AM
Plyos for lower body (Box jumps, forward leaps, burpees, etc.)
Interval training similar to that as done on Tuesday.
PM
Boxing followed by wrestling

Weekends:
OFF!! weekends are time for personal reflection and lite beer

I think i might use the PowerMatrix for my deads, squats, and benchs because i've had success with it and why change what isn't broken
And i'll probably skip either wrestling or boxing depending on the or how tired i am

CRASHMAN · 12-22-2005, 12:59 AM

Height:5'11''- 6'0''...depends
Weight:230
My numbers right now are:
Bench: 350-375(did 350 cake when tired just didn't try to move past it when fresh)
Squat: rounding 400
Deadlift: 500

CRASHMAN · 12-22-2005, 01:00 AM

I'll get some pics up when i clean up

**P-funk** · 12-22-2005, 04:23 AM

What are the RI?

How are you going to periodize that?

Still looks like a lot to me if you are going to box in the PM.

CRASHMAN · 12-22-2005, 04:59 AM

Quote:

Originally Posted by P-funk

What are the RI?

How are you going to periodize that?

Still looks like a lot to me if you are going to box in the PM.

what is an RI? sorry i dont know the acronyms all too well

so you would suggest one or the other or maybe just light technique boxing.. something along those lines

**P-funk** · 12-22-2005, 06:14 AM

RI= rest interval.

Crash,

it is a tough call. Training people for physique goals over the internet is one thing since the diet is easier to control. Training people for performance enhancment is another since I am not there to see all the variable....form/technique, what your plyo's looks like, what a "light" boxing day looks like to you....etc....You know what I mean? Aside from training the general public I hve a few athletes that I work with (tri-athletes and such) but it is easier for me to be in control because I know the variables and I am in control of what a "light" aerobic day is for them since I know what heart rate we are working at. All I can do is really give you some suggestions and you would have to work it out for yourself. As far as dropping a full on program would be tougher because I don't know what I am working with. I wish you lived closer. It would be fun as hell for me to train a competitive fighter.

So, now we have an idea of the rounds length and the type of energy system you are using. I would break my training up over 2 or 3 days and have my plyos and agility work at the begning of the workout (that or my power exercises.....speed bench, speed squat, o-lifts, etc..) then move to the other things that I need to do, minimizing the single joint exercises and focusing on the main lifts that I need to work.

hope that helps. Just keep playing with different ideas adn I am sure you will come up with something as there are a lot of different peeps here to offer up advice (pimp and dale).

-p

Triple Threat · 12-22-2005, 10:05 AM

I don't remember your numbers being that high about a couple of years ago. You've made some excellent gains.

**CowPimp** · 12-22-2005, 12:15 PM

http://www.elitefts.com/documents/balls.htm

I thought this article might help you. You don't have to use medicine balls, but there is some great information about doing dynamic flexibility warmups. I need to start implementing these myself.

CRASHMAN · 12-22-2005, 02:17 PM

Quote:

Originally Posted by Triple Threat

I don't remember your numbers being that high about a couple of years ago. You've made some excellent gains.

here's two years ago:
http://www.ironmagazineforums.com/sh...ad.php?t=13704 (A Gentetic Freak)

I'll add my stats in a little bit you can really see the difference lol my arms alone are close to 4 inches bigger! LOL

CRASHMAN · 12-22-2005, 07:38 PM

Quote:

Originally Posted by CowPimp

http://www.elitefts.com/documents/balls.htm

I thought this article might help you. You don't have to use medicine balls, but there is some great information about doing dynamic flexibility warmups. I need to start implementing these myself.

ah! medicine balls

CRASHMAN · 12-29-2005, 06:06 AM

hmmm... now im thinking of doing the same thing as before...
sun: chest tri
mon: back bi
tues: leg shoulder
wed: off
thurs: plyo- chest tri
fri: plyo- back bi
sat: plyo - leg shoulder

fuck.. i needa choose!!

**P-funk** · 12-29-2005, 02:00 PM

why not:

mon- upper
tues- lower
wed- off
thurs- upper
fri- lower
sat and sun- off

CRASHMAN · 12-29-2005, 04:54 PM

think a two day rest is enough time?

**P-funk** · 12-29-2005, 05:21 PM

Quote:

Originally Posted by CRASHMAN

think a two day rest is enough time?

enough time? your routine has only 1 day of rest!

CRASHMAN · 12-29-2005, 05:42 PM

i meant inbetween body parts?

**P-funk** · 12-29-2005, 05:46 PM

Quote:

Originally Posted by CRASHMAN

i meant inbetween body parts?

??

It is two days inbetween body parts:

mon- upper

thurs- upper

If you train total body everyother day it is one day of rest between body parts.

Just adjust your volume accordingly and make sure that you are working different training parameters between the workouts.

CRASHMAN · 12-30-2005, 12:22 AM

sorry, i think that i am stuck in the bastardized one week rest between workouts of different body parts used in body building like chest every monday 7 day inbetween. that is what i meant by rest... hope that made sense im a little drunk getting the best out of my last days

CRASHMAN · 12-30-2005, 05:21 AM

It's 4 in the morning and I wanted to write how far I came

12-17-2002
STATS:

Height 5'11''-6'0''
Weight 185
Arms:
R:14 1/2
L:14 1/2
Forearms
R:12 1/2
L:12
Stomach 34 1/2
Quads
R:25
L:24 1/2
Calves
R: 15 1/2 L:
15 1/2
Chest 41
Neck 17

MAX:

Bench: 235
Military press:135
Squat: 250 not much
Dead: 280

12-30-2005
STATS

Height 5'11''-6'0''
Weight 230 (increase of 45lbs)
Arms
R:17 1/2 (increase 3 inches... probably 3 1/2 I think I was lying back then lol)
L:17 1/2 (increase 3 inches... probably 3 1/2 I think I was lying back then lol)
Forearms
R:14 1/4 (roughly 2 inch increase)
L: 14 (note to self use left hand

)

Stomach: 40 1/2... Jesus god!!! Almost 6 inches!!!!

no more fast food!!
Quads:
R:29 1/2...4 inches increase... no wonder I can’t catch a soul in a triangle submission anymore.
L:29
Calves
R: 16 1/2 (an inch bigger

)
L: 16 1/2
Chest: 48 1/2 (7 and a 1/2 increase ooooo ya!

)
Neck 18 1/2 (inch and a half.. not bad)

MAX:

Bench: 350-375 (115-140 lb increase.. not too bad.. )
military press:225?(I really don’t know, don’t to want hurt my shoulder to try so + 90)
squat: 400 (150 LBS.... gettin better)
dead: 500 (220 lbs.... ok that one makes me feel good inside

)

BTW i really let myself go in the weight department and never even noticed my god i am embarrassed

CRASHMAN · 01-02-2006, 05:34 AM

And It Begins!!!

CRASHMAN · 01-02-2006, 05:35 AM

1-2-06
Weight: 227

CRASHMAN · 01-02-2006, 06:26 AM

My diet:
Breakfast:
1/2 cup Oatmeal (cals: 150, protein: 8?)
3 whole Eggs (cals: 240, protein: 21)
Milk (cals: 120, protein: 12)(thats what my milk carton says for 1 cup)
Multivitamin
Glucosamine
.....i cant eat anymore lol and hate egg whites nor do i have enough $$ to go through a box every 2 days but i do buy the healthy omega-3 eggs

Pre-workout:
No-explode - 72cals

Midmorning: POST WORTKOUT
Protein/glutamine shake (protein: 40gs, cals: 200)
Piece of fruit apple, orange, or pear (60cals)
1cap (serving is 3 a day) flax/fish/borage oil supplement -13cals
Almonds - 8 protein ,150 cals

lunch:
Salmon, chicken, or turkey (protein: 40gs, cals: around 400)
Brown rice (150cals, protein?)
1cap (serving is 3 a day) flax/fish/borage oil supplement 13cals

Midafternoon:
Protein/glutamine shake (protein: 40gs, cals: 200)
Piece of fruit apple, orange, or pear (60cals)
1cap (serving is 3 a day) flax/fish/borage oil supplement 13 cals
Maybe 150 cals of almonds

Dinner:
Chicken, ground turkey (protein: 40gs, cals: 400) + cooked in extra virgin olive oil 1T 100cals
Broccoli (120: cals, protein 10g)
1cap (serving is 3 a day) flax/fish/borage oil supplement 13 cals

Late night:
Shake (protein: 22gs, cals: 120)
1 California Avocado (177cals, protein??)
Multivitamin

CRASHMAN · 01-03-2006, 01:18 AM

Chest and tris:

Everything was just EASY today
Chest
reps lbs
flat bench - this felt like nothing
8 - 205
5 - 235
3 - 275
1 - 315
1 - 325
1 - 325
8 - 265
incline bench - got really tired towards the end muscles aren't used to work lol
8 - 185
5 - 205
3 - 225
1 - 255
1 - 225
5 - 205
machine flys - puppy pee (real easy) superset with pushdowns
10 -90
10 -100
10 -120
10 -130
10 -140
tris
pushdowns superseted with flys real easy
10 -90
10 -100
10 -110
10 -120
10 -120
one arm extentions - got hard at the end
10 -20
10 -25
10 -30
10 -35
10 -40
reverse pushdowns - got rushed so i hurried through
10 -50
10 -50
10 -50
10 -50
10 -50

hoped on the treamill for about 2 mins at the end and ran almost threw up and stopped.... horribly out of shape

CRASHMAN · 01-03-2006, 10:30 AM

1-3-06
weight:225
I'm losin some good water weight maybe some fat

yesterday, my diet kinda got kicked around but everything went very well. i actually feel good today like i always do on my diets but i think my body was really hating me because of how unhealthy i was being. I just felt BLAH! and it's now getting all this healthy food/water and loving it. i'm loving it. we both are loving it lol

i found out i'm not going back to school till feb 18th so it'll just be hardcore training till then

Im thinking about using some clen too. you know to help put a little.

CRASHMAN · 01-04-2006, 01:01 PM

Workout:Back and bis
deadlifts
8 - 225
5 - 275
3 - 315
1 - 365
1 - 385
1 - 405 (i ripped a calis off my hand in this lift and it fucked the rest of my workout)
5 - 315
Machine lower bak extentions(superset w/ pulldowns)
10 - 300
10 - 300
10 - 300
10 - 300
10 - 300
Pulldowns - (by now my hand was bleeding so i went a little lighter)
10 - 90
10 - 110
10 - 120
10 - 130
10 - 140
Machine rows
10 - 60
10 - 80
10 - 100
(ouch!!!!)
shrugs
10 - 80
10 - 90
10 - 95
10 - 105
10 - 95
THAT REALLY HURT!!!
BICEPS
straight bar curls
10 - 45
10 - 55
10 - 65
10 - 75
10 - 95
Reverse bar curls
10 - 45
10 - 55
10 - 65
10 - 75
10 - 75
Machine curls
10 - 40
10 - 60
10 - 80
DONE!

Then i went to wrestling after for 2 hours of hard wrestling and kicked the crap out of everyone because my instructor wasn't there

diet stayed in check i had a lot of stamina for how out of shape i am... i took a little clen earier in the day

and i ate some vegetables for the first time in awhile with some protein and started throwing up hahah DAMN VEGETABLES!!!

CRASHMAN · 01-04-2006, 01:03 PM

1-04-06
weight:224 moving down quick

CRASHMAN · 01-05-2006, 12:16 PM

no workout yesterday i felt like shit had a headache... i think i am getting sick with the throwing up

12-22-2005, 12:48 AM	#1
CRASHMAN SoCal. Stud Elite Member Join Date: Apr 2002 Location: in a box on a corner near you Posts: 10,081 Photos: 2	Crashy's Power Resolution This'll start jan 2nd.... after my jan 1st hang over It will be my attempt to gain as much powerlifting strength & fuctional strength while getting in shape/cutting weight (with this much working out i will probably keep my cals right over matenance and still cut weight) leading up to my first professional fight.... when that will be.. who knows march, april, may? Workout subject to change (i'm just copying and pasting what Cowpimp wrote and working it to my schedual lol) Monday: AM Full Body (Heavy Lower Body) 3-5RM squat/deadlift assistance lift 8-12 repetitions for 4-5 sets squat/deadlift accessory lift - high volume 3-5 repetitions for 5-8 sets vertical pulling movement 5-8 repetitions for 3-5 sets vertical pressing movement core work (lower back & abs) injury prevention work PM Boxing followed by wrestling Tuesday: AM Plyos for upper body (Clap pushups/pullups, bench throws, overhead press throws, etc.) Some type of interval training to mimic demands of wrestling. something like, bodyweight stuff performed in a circuit. Typically each circuit lasts 2-3 minutes and I rest for about 1 minute in between circuits. PM Boxing followed by wrestling Wednesday: off!!!atleast weights... probably will go to wrestling or boxing because they are fun Thursday: AM Full Body (Heavy Upper Body) 3-5RM bench press assistance lift 8-12 repetitions for 4-5 sets bench press accessory lift - high volume 3-5 repetitions for 5-8 sets lower body (Opposite of knee or hip dominance from Monday) 5-8 repetitions for 3-5 sets for horizontal pulling movement 5-8 repetitions for 3-5 sets for horizontal pressing movement grip work PM Boxing followed by wrestling Friday: Wrestling Training AM Plyos for lower body (Box jumps, forward leaps, burpees, etc.) Interval training similar to that as done on Tuesday. PM Boxing followed by wrestling Weekends: OFF!! weekends are time for personal reflection and lite beer I think i might use the PowerMatrix for my deads, squats, and benchs because i've had success with it and why change what isn't broken And i'll probably skip either wrestling or boxing depending on the or how tired i am Last edited by CRASHMAN : 12-22-2005 at 12:57 AM. Reason: forgot stuff

12-22-2005, 04:23 AM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,373	What are the RI? How are you going to periodize that? Still looks like a lot to me if you are going to box in the PM.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-22-2005, 06:14 AM	#6
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,373	RI= rest interval. Crash, it is a tough call. Training people for physique goals over the internet is one thing since the diet is easier to control. Training people for performance enhancment is another since I am not there to see all the variable....form/technique, what your plyo's looks like, what a "light" boxing day looks like to you....etc....You know what I mean? Aside from training the general public I hve a few athletes that I work with (tri-athletes and such) but it is easier for me to be in control because I know the variables and I am in control of what a "light" aerobic day is for them since I know what heart rate we are working at. All I can do is really give you some suggestions and you would have to work it out for yourself. As far as dropping a full on program would be tougher because I don't know what I am working with. I wish you lived closer. It would be fun as hell for me to train a competitive fighter. So, now we have an idea of the rounds length and the type of energy system you are using. I would break my training up over 2 or 3 days and have my plyos and agility work at the begning of the workout (that or my power exercises.....speed bench, speed squat, o-lifts, etc..) then move to the other things that I need to do, minimizing the single joint exercises and focusing on the main lifts that I need to work. hope that helps. Just keep playing with different ideas adn I am sure you will come up with something as there are a lot of different peeps here to offer up advice (pimp and dale). -p
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-22-2005, 12:15 PM	#8
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	http://www.elitefts.com/documents/balls.htm I thought this article might help you. You don't have to use medicine balls, but there is some great information about doing dynamic flexibility warmups. I need to start implementing these myself.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-29-2005, 02:00 PM	#12
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,373	why not: mon- upper tues- lower wed- off thurs- upper fri- lower sat and sun- off
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-22-2005, 12:59 AM	#2
CRASHMAN SoCal. Stud Elite Member Join Date: Apr 2002 Location: in a box on a corner near you Posts: 10,081 Photos: 2	Height:5'11''- 6'0''...depends Weight:230 My numbers right now are: Bench: 350-375(did 350 cake when tired just didn't try to move past it when fresh) Squat: rounding 400 Deadlift: 500

12-22-2005, 01:00 AM	#3
CRASHMAN SoCal. Stud Elite Member Join Date: Apr 2002 Location: in a box on a corner near you Posts: 10,081 Photos: 2	I'll get some pics up when i clean up

12-22-2005, 10:05 AM	#7
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,412 Photos: 4	I don't remember your numbers being that high about a couple of years ago. You've made some excellent gains.

12-29-2005, 06:06 AM	#11
CRASHMAN SoCal. Stud Elite Member Join Date: Apr 2002 Location: in a box on a corner near you Posts: 10,081 Photos: 2	hmmm... now im thinking of doing the same thing as before... sun: chest tri mon: back bi tues: leg shoulder wed: off thurs: plyo- chest tri fri: plyo- back bi sat: plyo - leg shoulder fuck.. i needa choose!!

12-29-2005, 04:54 PM	#13
CRASHMAN SoCal. Stud Elite Member Join Date: Apr 2002 Location: in a box on a corner near you Posts: 10,081 Photos: 2	think a two day rest is enough time?

12-29-2005, 05:42 PM	#15
CRASHMAN SoCal. Stud Elite Member Join Date: Apr 2002 Location: in a box on a corner near you Posts: 10,081 Photos: 2	i meant inbetween body parts?

12-30-2005, 12:22 AM	#17
CRASHMAN SoCal. Stud Elite Member Join Date: Apr 2002 Location: in a box on a corner near you Posts: 10,081 Photos: 2	sorry, i think that i am stuck in the bastardized one week rest between workouts of different body parts used in body building like chest every monday 7 day inbetween. that is what i meant by rest... hope that made sense im a little drunk getting the best out of my last days

12-30-2005, 05:21 AM	#18
CRASHMAN SoCal. Stud Elite Member Join Date: Apr 2002 Location: in a box on a corner near you Posts: 10,081 Photos: 2	It's 4 in the morning and I wanted to write how far I came 12-17-2002 STATS: Height 5'11''-6'0'' Weight 185 Arms: R:14 1/2 L:14 1/2 Forearms R:12 1/2 L:12 Stomach 34 1/2 Quads R:25 L:24 1/2 Calves R: 15 1/2 L: 15 1/2 Chest 41 Neck 17 MAX: Bench: 235 Military press:135 Squat: 250 not much Dead: 280 12-30-2005 STATS Height 5'11''-6'0'' Weight 230 (increase of 45lbs) Arms R:17 1/2 (increase 3 inches... probably 3 1/2 I think I was lying back then lol) L:17 1/2 (increase 3 inches... probably 3 1/2 I think I was lying back then lol) Forearms R:14 1/4 (roughly 2 inch increase) L: 14 (note to self use left hand ) Stomach: 40 1/2... Jesus god!!! Almost 6 inches!!!! no more fast food!! Quads: R:29 1/2...4 inches increase... no wonder I can’t catch a soul in a triangle submission anymore. L:29 Calves R: 16 1/2 (an inch bigger ) L: 16 1/2 Chest: 48 1/2 (7 and a 1/2 increase ooooo ya! ) Neck 18 1/2 (inch and a half.. not bad) MAX: Bench: 350-375 (115-140 lb increase.. not too bad.. ) military press:225?(I really don’t know, don’t to want hurt my shoulder to try so + 90) squat: 400 (150 LBS.... gettin better) dead: 500 (220 lbs.... ok that one makes me feel good inside ) BTW i really let myself go in the weight department and never even noticed my god i am embarrassed Last edited by CRASHMAN : 12-30-2005 at 09:06 AM.

01-02-2006, 05:34 AM	#19
CRASHMAN SoCal. Stud Elite Member Join Date: Apr 2002 Location: in a box on a corner near you Posts: 10,081 Photos: 2	And It Begins!!!
	230_225_220_215_210_205_200_195_190_185_180 \|----\|----\|----\|----\|----\|----\|----\|----\|---\|----\| <- that way about 20 more pounds!

01-02-2006, 05:35 AM	#20
CRASHMAN SoCal. Stud Elite Member Join Date: Apr 2002 Location: in a box on a corner near you Posts: 10,081 Photos: 2	1-2-06 Weight: 227
	230_225_220_215_210_205_200_195_190_185_180 \|----\|----\|----\|----\|----\|----\|----\|----\|---\|----\| <- that way about 20 more pounds!

01-02-2006, 06:26 AM	#21
CRASHMAN SoCal. Stud Elite Member Join Date: Apr 2002 Location: in a box on a corner near you Posts: 10,081 Photos: 2	My diet: Breakfast: 1/2 cup Oatmeal (cals: 150, protein: 8?) 3 whole Eggs (cals: 240, protein: 21) Milk (cals: 120, protein: 12)(thats what my milk carton says for 1 cup) Multivitamin Glucosamine .....i cant eat anymore lol and hate egg whites nor do i have enough $$ to go through a box every 2 days but i do buy the healthy omega-3 eggs Pre-workout: No-explode - 72cals Midmorning: POST WORTKOUT Protein/glutamine shake (protein: 40gs, cals: 200) Piece of fruit apple, orange, or pear (60cals) 1cap (serving is 3 a day) flax/fish/borage oil supplement -13cals Almonds - 8 protein ,150 cals lunch: Salmon, chicken, or turkey (protein: 40gs, cals: around 400) Brown rice (150cals, protein?) 1cap (serving is 3 a day) flax/fish/borage oil supplement 13cals Midafternoon: Protein/glutamine shake (protein: 40gs, cals: 200) Piece of fruit apple, orange, or pear (60cals) 1cap (serving is 3 a day) flax/fish/borage oil supplement 13 cals Maybe 150 cals of almonds Dinner: Chicken, ground turkey (protein: 40gs, cals: 400) + cooked in extra virgin olive oil 1T 100cals Broccoli (120: cals, protein 10g) 1cap (serving is 3 a day) flax/fish/borage oil supplement 13 cals Late night: Shake (protein: 22gs, cals: 120) 1 California Avocado (177cals, protein??) Multivitamin
	230_225_220_215_210_205_200_195_190_185_180 \|----\|----\|----\|----\|----\|----\|----\|----\|---\|----\| <- that way about 20 more pounds!

01-03-2006, 01:18 AM	#22
CRASHMAN SoCal. Stud Elite Member Join Date: Apr 2002 Location: in a box on a corner near you Posts: 10,081 Photos: 2	Chest and tris: Everything was just EASY today Chest reps lbs flat bench - this felt like nothing 8 - 205 5 - 235 3 - 275 1 - 315 1 - 325 1 - 325 8 - 265 incline bench - got really tired towards the end muscles aren't used to work lol 8 - 185 5 - 205 3 - 225 1 - 255 1 - 225 5 - 205 machine flys - puppy pee (real easy) superset with pushdowns 10 -90 10 -100 10 -120 10 -130 10 -140 tris pushdowns superseted with flys real easy 10 -90 10 -100 10 -110 10 -120 10 -120 one arm extentions - got hard at the end 10 -20 10 -25 10 -30 10 -35 10 -40 reverse pushdowns - got rushed so i hurried through 10 -50 10 -50 10 -50 10 -50 10 -50 hoped on the treamill for about 2 mins at the end and ran almost threw up and stopped.... horribly out of shape
	230_225_220_215_210_205_200_195_190_185_180 \|----\|----\|----\|----\|----\|----\|----\|----\|---\|----\| <- that way about 20 more pounds!

01-03-2006, 10:30 AM	#23
CRASHMAN SoCal. Stud Elite Member Join Date: Apr 2002 Location: in a box on a corner near you Posts: 10,081 Photos: 2	1-3-06 weight:225 I'm losin some good water weight maybe some fat yesterday, my diet kinda got kicked around but everything went very well. i actually feel good today like i always do on my diets but i think my body was really hating me because of how unhealthy i was being. I just felt BLAH! and it's now getting all this healthy food/water and loving it. i'm loving it. we both are loving it lol i found out i'm not going back to school till feb 18th so it'll just be hardcore training till then Im thinking about using some clen too. you know to help put a little.
	230_225_220_215_210_205_200_195_190_185_180 \|----\|----\|----\|----\|----\|----\|----\|----\|---\|----\| <- that way about 20 more pounds!

01-04-2006, 01:01 PM	#24
CRASHMAN SoCal. Stud Elite Member Join Date: Apr 2002 Location: in a box on a corner near you Posts: 10,081 Photos: 2	Workout:Back and bis deadlifts 8 - 225 5 - 275 3 - 315 1 - 365 1 - 385 1 - 405 (i ripped a calis off my hand in this lift and it fucked the rest of my workout) 5 - 315 Machine lower bak extentions(superset w/ pulldowns) 10 - 300 10 - 300 10 - 300 10 - 300 10 - 300 Pulldowns - (by now my hand was bleeding so i went a little lighter) 10 - 90 10 - 110 10 - 120 10 - 130 10 - 140 Machine rows 10 - 60 10 - 80 10 - 100 (ouch!!!!) shrugs 10 - 80 10 - 90 10 - 95 10 - 105 10 - 95 THAT REALLY HURT!!! BICEPS straight bar curls 10 - 45 10 - 55 10 - 65 10 - 75 10 - 95 Reverse bar curls 10 - 45 10 - 55 10 - 65 10 - 75 10 - 75 Machine curls 10 - 40 10 - 60 10 - 80 DONE! Then i went to wrestling after for 2 hours of hard wrestling and kicked the crap out of everyone because my instructor wasn't there diet stayed in check i had a lot of stamina for how out of shape i am... i took a little clen earier in the day and i ate some vegetables for the first time in awhile with some protein and started throwing up hahah DAMN VEGETABLES!!!
	230_225_220_215_210_205_200_195_190_185_180 \|----\|----\|----\|----\|----\|----\|----\|----\|---\|----\| <- that way about 20 more pounds!

01-04-2006, 01:03 PM	#25
CRASHMAN SoCal. Stud Elite Member Join Date: Apr 2002 Location: in a box on a corner near you Posts: 10,081 Photos: 2	1-04-06 weight:224 moving down quick
	230_225_220_215_210_205_200_195_190_185_180 \|----\|----\|----\|----\|----\|----\|----\|----\|---\|----\| <- that way about 20 more pounds!

01-05-2006, 12:16 PM	#26
CRASHMAN SoCal. Stud Elite Member Join Date: Apr 2002 Location: in a box on a corner near you Posts: 10,081 Photos: 2	no workout yesterday i felt like shit had a headache... i think i am getting sick with the throwing up