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  1. 11-26-2011, 07:59 PM #961
    jagbender
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    Quote Originally Posted by PreMier View Post
    im not trying to cut per se, i just have a hard time maintaining weight above 190 with all the activity they make us do. so right now im 190-192lbs. it varies day to day. the only way i can stay above that is by eating 1k extra kcals a day from things like cookies or chocolate.. and im trying to stay away from sweets.

    thanks guys, it depends on what i start the routine with. if i do incline pressing, then triceps, i have to go lighter on shoulder presses. i think before i went on vacation i was using this or 90's

    also have a new gf, so workouts didnt take place *sigh*.. i'll try and make it all 3 days this week

    New Gf need to replace Cardio with Sexercise!
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  3. 12-05-2011, 06:36 PM #962
    PreMier
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    Been on vacation. Back in the gym now.

    Today Legs

    Squats
    135x10
    225x8
    225x8
    275x3
    315x3

    Front squat
    135x8
    135x8
    135x8
    185x3
    225x2

    Sldl
    135x10
    225x8
    225x8
    315x6 (straps)

    First time doing legs in a long while, so I wanted to get some reps in. They are already screaming at me. I also ran a mile earlier this afternoon for AF pt.
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.
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  4. 12-05-2011, 08:41 PM #963
    x~factor
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    That's a strong first workout.
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  5. 12-06-2011, 03:20 AM #964
    Burner02
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    ....tomorow is gonna be REAL fun for ya!

    Where was your R&R?
    When are you coming over here for your 6 month rotation?
    Success leaves clues. People who produce outstanding results do specific things to create those results

    Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

    THERE IS NO TOMORROW!
    - Appollo Creed
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  6. 12-07-2011, 07:44 PM #965
    PreMier
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    Haha thx guys. I went to Bella Vista AR to visit my aunt. It's in the north west corner. I'm band C1 so it started in December. I volunteered but didn't get picked. Oh well..

    My legs are sore as fuck, did a tabatas workout today for AF pt, then went to the gym and did pull

    Yates row
    135X10
    185x6
    225x8
    225x8
    225x8
    225x8

    Db rows
    100x8
    100x8
    100x6

    Db hammer curl
    65x6
    65x6
    65x6

    BB curl
    95x10
    95x9
    95x6
    95x8
    95x7

    BB shrugs
    225x10
    225x10
    225x10
    225x10

    Was a good workout, idk what happened on the BB curls. I think it was due to inconsistent ri's and I went heavy on the Yates rows and hammers. Not sure what I weigh right now, as the field house doesn't have a scale.
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.
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  7. 12-08-2011, 08:16 PM #966
    PreMier
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    Push

    I'm so sore, an I got off school late. So I had to cram this workout before tha field house closes.

    Push
    DB bench
    50x8
    75x6
    100x5
    120x5
    120x3
    120x5

    Seated DB mili
    85x7
    85x4
    75x6
    75x5

    CG bench
    185x8
    185x8
    185x8
    185x5

    Standing mil
    135x6
    135x6
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.
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  8. 12-08-2011, 08:28 PM #967
    x~factor
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    I want to be as strong as you when I grow up.
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  9. 12-08-2011, 10:52 PM #968
    PreMier
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    Haha thanks ray.

    Shit, I had 2 more sets of standing mil press, fuck I hate typing this shit on my phone

    135x6
    135x5 (last rep was push press)
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.
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  10. 12-08-2011, 11:34 PM #969
    Burner02
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    ...I'm just gonna free-jack his ass when I get old..er...
    Success leaves clues. People who produce outstanding results do specific things to create those results

    Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

    THERE IS NO TOMORROW!
    - Appollo Creed
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  11. 12-14-2011, 10:27 PM #970
    PreMier
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    Haha..

    Legs from Monday

    Squat
    135x6
    225x5
    275x3
    315x4
    315x3
    315x3
    315x3

    Squat(rest pause)
    225x12

    Box squat RI=60
    135x2
    135x2
    135x2
    135x2
    135x2
    135x1

    On that last box squat I shot up and wasnt holding the bar securely enough.. So it shot up in the air and came crashing down on the box.. I felt really bad because it bent the BB
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.
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  12. 12-15-2011, 02:56 PM #971
    davegmb
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    Strong squats, like to be able to hit those kind of numbers one day
    All I ask is the chance to prove that money can't make me happy.


    http://www.ironmagazineforums.com/on...journal-4.html
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  13. 12-15-2011, 03:45 PM #972
    x~factor
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    Quote Originally Posted by davegmb View Post
    Strong squats, like to be able to hit those kind of numbers one day
    You and me, buddy.
    My Journal
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  14. 12-16-2011, 08:25 PM #973
    PreMier
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    Thanks! I saw a guy in there today doing atg squats with 425.. And doing sets of 8. Granted he was like 6'5" and 250.. But still
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.
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  15. 12-16-2011, 10:08 PM #974
    PreMier
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    Pull

    Rack dead below the knee
    135x10
    225x6
    315x4
    405x3
    475x1
    495x1 (this is the most that fits on the bar)

    Yates rows
    225x8
    225x8
    225x8
    225x8
    225x5
    135x12

    BB curl
    65x10
    95x10
    95x10
    95x10
    95x10
    95x6

    DB hammer
    50x8
    50x6
    40x8
    40x8

    BB shrug
    225x10
    225x10
    225x10

    Good workout, had to rush a bit though because the field house was closing. I skipped push this week because my shoulders hurt. I don't know if I didn't warm up properly or I it's like tendinitis.. Oh well

    Also all the elweight that'll fit on the bar is 495 because they only have bumper plates
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.
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  16. 12-16-2011, 10:41 PM #975
    x~factor
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    When you can't fit anymore plates, you know its a good day. LOL
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  17. 01-23-2012, 08:15 PM #976
    PreMier
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    ok well, the gym was closed the week before i went on vacation.. then i was on vacation for 2 weeks. as soon as i got back, i got sick! and it was a nasty cold for 2 more weeks.. im about over it, so i'll be off this week. back to the gym next week after the 6 week layoff
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.
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  18. 01-24-2012, 11:08 AM #977
    davegmb
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    Nice to hear from you again premier, thought you were too loved up to train!!!
    All I ask is the chance to prove that money can't make me happy.


    http://www.ironmagazineforums.com/on...journal-4.html
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  19. 01-24-2012, 06:50 PM #978
    JerseyDevil
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    Quote Originally Posted by PreMier View Post
    ok well, the gym was closed the week before i went on vacation.. then i was on vacation for 2 weeks. as soon as i got back, i got sick! and it was a nasty cold for 2 more weeks.. im about over it, so i'll be off this week. back to the gym next week after the 6 week layoff
    Better late then never
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  20. 01-24-2012, 06:52 PM #979
    yellowmoomba
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    Well.............you should be ready to go after 6 weeks off What's the new goal?
    Do it!

    http://www.ironmagazineforums.com/on...g-work-85.html
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  21. 01-26-2012, 03:47 PM #980
    PreMier
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    Quote Originally Posted by davegmb View Post
    Nice to hear from you again premier, thought you were too loved up to train!!!
    lmao! hell no, i love training and i'll do it until im laid in the dirt

    aint that the truth JD! good to see you back at it.

    YM, im about to join the IPF and start training for this:
    Sunday, October 21, 2012-- 9th Annual USAPL Southeastern USA Regional Open Championships
    Location: Florida State University -- Tallahassee, Florida
    Meet Director: Robert Keller
    E-mail: rhk@verizon.net
    Telephone: 954.790.2249
    On-line Application: Coming Soon!
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.
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  22. 01-26-2012, 05:46 PM #981
    yellowmoomba
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    Sweet!!! Lock it out!!! Good luck.
    Do it!

    http://www.ironmagazineforums.com/on...g-work-85.html
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  23. 01-26-2012, 08:04 PM #982
    JerseyDevil
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    Quote Originally Posted by PreMier View Post
    lmao! hell no, i love training and i'll do it until im laid in the dirt

    aint that the truth JD! good to see you back at it.

    YM, im about to join the IPF and start training for this:
    Sunday, October 21, 2012-- 9th Annual USAPL Southeastern USA Regional Open Championships
    Location: Florida State University -- Tallahassee, Florida
    Meet Director: Robert Keller
    E-mail: rhk@verizon.net
    Telephone: 954.790.2249
    On-line Application: Coming Soon!
    Awesome Jake... You have a naturally great physique..... KILL IT
    The blues had a baby, and they named it Rock and Roll
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  24. 02-04-2012, 08:38 AM #983
    PreMier
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    still been a bit sick.. nasty cold. anyway, i'm fully dedicated to powerlifting, and i start tuesday. no more crossfit for the air force thank god. here was yesterdays workout

    For Time:
    800m run
    30 handstand pushups
    40 pullups
    50 50lb kettlebell swings
    60 situps
    70 burpees
    800m run
    50 45lb(bb) thrusters
    30 pushups

    from a little while back, but ill be here in about 6 weeks. already changed the diet and im at about 188lbs
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.
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  25. 02-04-2012, 12:02 PM #984
    yellowmoomba
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    Good looking workout.....How long did it take you?
    Do it!

    http://www.ironmagazineforums.com/on...g-work-85.html
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  26. 02-04-2012, 03:19 PM #985
    x~factor
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    Quote Originally Posted by PreMier View Post
    800m run
    30 handstand pushups
    40 pullups
    50 50lb kettlebell swings
    60 situps
    70 burpees
    800m run
    50 45lb(bb) thrusters
    30 pushups
    Brutal workout! Physique is looking good!
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  27. 02-04-2012, 08:26 PM #986
    JerseyDevil
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    If I trained to do that workout I'd be around 150 lbs!!!
    The blues had a baby, and they named it Rock and Roll
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  28. 02-05-2012, 08:42 PM #987
    PreMier
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    took slightly over 30 mins.. and i almost died. 2 finished in around 25
    P-side Inc.

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  29. 02-06-2012, 05:04 AM #988
    yellowmoomba
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    Quote Originally Posted by PreMier View Post
    took slightly over 30 mins.. and i almost died. 2 finished in around 25
    Nice. Looks "fun"
    Do it!

    http://www.ironmagazineforums.com/on...g-work-85.html
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  30. 02-07-2012, 06:56 PM #989
    PreMier
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    so the last time i worked out was 16dec11. been far too long. i just lifted this evening, but i might have a small hernia.. it happened sometime sunday, and i dont know how it did. going to the doctor tomorrow

    here is the workout, and ill be doing a typical westside routine. i've written one up previously so i'll be using it.

    ME squat/dead

    GM
    45x8
    135x5
    185x3
    215x3
    245x1
    275x1
    305x1(bad form so wont go this high)

    GHR
    bwx8
    bwx8
    bwx8
    bwx8

    hanging leg raises
    10
    10
    10

    hypers(kettlebell)
    44x6
    44x6
    44x5

    wg pullups
    6
    5
    4

    decent workout, my posterior chain is fried and im going to be hurting like crazy tomorrow. i feel it
    P-side Inc.

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  31. 02-08-2012, 11:13 AM #990
    katt
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    I'm so 'on the fence' about the whole crossfit thing.

    Just because of the intensity, does it eat up any of the muscle mass?
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