Full Metal Jacket

[DaMayor]

If you keep your form right, they're pretty safe. The trick is getting that form right! They're hard only because the bar scrapes the back of your calves and hams and after about 20 of them, you're pretty raw!
I find taking them really slow helps. Gives you a chance to push the bar back enough to get past the hams and ass. I'll tell you one thing though.. nothing else hits my quads in that spot like these do. I love em.. in a hateful way.

All of that sounded=

 

[FMJ]

All of that sounded=

Well well... Look who's back... and armed with humor!
How's you doing man? I hope things at home went best as could be expected, under the circumstances.
My journals been devoid of sarcasm and motivation humility tools. I think my lackluster day last week was due to the absence of your abuse. I lacked the rage to workout as hard as I usually do.

 

[DaMayor]

Well well... Look who's back... and armed with humor!
How's you doing man? I hope things at home went best as could be expected, under the circumstances.
My journals been devoid of sarcasm and motivation humility tools. I think my lackluster day last week was due to the absence of your abuse. I lacked the rage to workout as hard as I usually do.

We're still working through stuff, but everyone's good.

I am sorry to hear of your lack of motivation. I will make a concerted effort to assist you in this area...... with the exception of Back Squats, which still sound(s) like something that might happen to the new inmate in Federal prison, lol.

Everything looks good, man. Up to 182 huh? You're not getting fat on me, are ya?

 

[FMJ]

You're not getting fat on me, are ya?

Well.. I don't think so.... My abs look the same as when I got off UD2.. but that doesn't mean much I guess. On the other hand, I'm certainly holding onto water. I get those "dents" around my ankles from the elastic in my socks that take about 20 minutes to go away.
Probably too much salt. The diets been pretty clean. On a side note, I was down again this morning by half a pound so who the hell knows.

 

[DaMayor]

Dents in the ankles?.....Yeah, you're a fat ass.

But hey, things could be worse. You could be one of those NotBigs the Retardo-Roidiacs blabber about in anything Goes.

 

[FMJ]

Dents in the ankles?.....Yeah, you're a fat ass.

But hey, things could be worse. You could be one of those NotBigs the Retardo-Roidiacs blabber about in anything Goes.

There's the charm! Douche! That's not fat... is it??
No! It's just water weight.. how else could I be fluctuating 2-3 pounds every few days.
But thanks for the paranoia.

 

[Curt James]

for the paranoia.

Gotta love some paranoia!

 

[DaMayor]

There's the charm! Douche! That's not fat... is it??
No! It's just water weight.. how else could I be fluctuating 2-3 pounds every few days.
But thanks for the paranoia.

Dang, why are fat people so defensive?



Yes, I am sure it is water. I will take it easy on you now......since you're dealing with the whole water retention, bloating, cramping, irritability thing.

 

[FMJ]

Dang, why are fat people so defensive?



Yes, I am sure it is water. I will take it easy on you now......since you're dealing with the whole water retention, bloating, cramping, irritability thing.

Maybe I should take some Midol!

 

[davegmb]

Hey, followed your lead and did hack squats today and im hooked, found them easier then regular squats and could load the wait on. Calves took a beating but im a big fan of them.

 

[FMJ]

Hey, followed your lead and did hack squats today and im hooked, found them easier then regular squats and could load the wait on. Calves took a beating but im a big fan of them.

Yeah, I love the pump I get from them too.

 

[FMJ]

Before I get reemed by the Journal police, I took the this past week off. Well, actually I did last Sundays workout but took the rest of the week to get some stuff done at school. I'm getting ready to take my CCNA and i've been crammin. Anyway, tomorrow I'm back to it and looking forward to it too. I've kept my diet up to about 3200-3600 and I feel nice and rested. No aches or pains. I expect to have a great day tomorrow so I'll post last Sunday and this Sunday after I'm done.
Peace.

 

[Curt James]

lol Journal police.

"We've determined that FMJ was absent due to CCNA crammin."

 

[Gazhole]

Good luck on the CCNA dude! You'll smash it!

Got mine a few years ago and promptly decided to get a job entirely unrelated to computers

 

[FMJ]

Good luck on the CCNA dude! You'll smash it!

Got mine a few years ago and promptly decided to get a job entirely unrelated to computers

Seriously Gaz? That's what I call mental masochism! The effort required in learning IP, subnetting IP and topping it off with routing protocols is enough to make me NEVER leave IT!
Your strengths know no bounds my friend.

 

[Gazhole]

Seriously Gaz? That's what I call mental masochism! The effort required in learning IP, subnetting IP and topping it off with routing protocols is enough to make me NEVER leave IT!
Your strengths know no bounds my friend.

You watch, after my science degree i'll become an accountant or something.

But seriously, CCNA was great! Bit of a mind-fuck sometimes, but the practicals were hilarious. All it took was slipping the patch cable out a millimetre so it looked like it was plugged in, and your friend would have a really bad day .

I also have some of the cables i made - still work!

 

[DaMayor]

Before I get reemed by the Journal police, I took the this past week off.

Stop copying me!

I'm getting ready to take my CCNA and i've been crammin.

Really? I am a Crisco Certified Network Associate myself!

Anyway, tomorrow I'm back to it and looking forward to it too. I've kept my diet up to about 3200-3600 and I feel nice and rested. No aches or pains.Peace.

Man, it is amazing what a little break will do....especially for old guys.

Seems that you are consuming some pretty good calories..What do you suppose your current BF% is right now?

 

[FMJ]

Seems that you are consuming some pretty good calories..What do you suppose your current BF% is right now?

Oh man... I dunno. Personally, I think I plumped up a little! Weird though, Even though I've kept my calories between 3600-3800.. this morning I was back down to 179.8!! WTF???
That pisses me off... not only am I down on the scale but I'm accumulating Bodyfat.
I didn't get to posting the workouts yet but I did have an awesome one beginning this week. I'm getting ready to go down now too. I'm just all screwed up because my kids are now on summer vacation and up my ass constantly. I'll post the workouts tonight but the last two days I trained I was squating 300 for reps!
That's the shit man!
Only two more weeks before I get back onto UD2 also. At this rate, I'll be back to 165.

 

[davegmb]

Oh man... I dunno. Personally, I think I plumped up a little! Weird though, Even though I've kept my calories between 3600-3800.. this morning I was back down to 179.8!! WTF???
That pisses me off... not only am I down on the scale but I'm accumulating Bodyfat.
I didn't get to posting the workouts yet but I did have an awesome one beginning this week. I'm getting ready to go down now too. I'm just all screwed up because my kids are now on summer vacation and up my ass constantly. I'll post the workouts tonight but the last two days I trained I was squating 300 for reps!
That's the shit man!
Only two more weeks before I get back onto UD2 also. At this rate, I'll be back to 165.

SKWAT question lol, somebody posted in the body building section a video of a couple of pros who say that when they do squats, they do reps from anywhere from 10 to 100?! is that something just guys on gear should do or do mix up your reps like that too? i only ask because your squat is alot better then mine and dont think your on gear?

 

[FMJ]

SKWAT question lol, somebody posted in the body building section a video of a couple of pros who say that when they do squats, they do reps from anywhere from 10 to 100?! is that something just guys on gear should do or do mix up your reps like that too? i only ask because your squat is alot better then mine and dont think your on gear?

Actually, I am doing a light cycle of Test C. But I'm doing hypertrophy rep ranges with my max weight. 10-100 reps is is more of a endurance range and I doubt these guys are using thier max weights to do upwards of 100 reps. However, when I was on UD2, I was doing close to 100 squats with about 70% of my max. Of course, that was 5 sets of 20 and about 90 second rest intervals so you figure about 100 reps in 10 minutes. I know DOMS was doing close to 100 reps as well while he was on his program. Thing is, few guys do 100 in a single set. It doesn't make much sense to do that many reps either.

 

[DaMayor]

Actually, I am doing a light cycle of Test C. But I'm doing hypertrophy rep ranges with my max weight. 10-100 reps is is more of a endurance range and I doubt these guys are using thier max weights to do upwards of 100 reps. However, when I was on UD2, I was doing close to 100 squats with about 70% of my max. Of course, that was 5 sets of 20 and about 90 second rest intervals so you figure about 100 reps in 10 minutes. I know DOMS was doing close to 100 reps as well while he was on his program. Thing is, few guys do 100 in a single set. It doesn't make much sense to do that many reps either.

A couple of things......Test C.....What tha What? Too much time in the Anything Goes Forum? Nah, the choice is yours, brother. DaMayor judges not.

The other thing....I've read in several places, (none of which I can remember) that of all muscle 'groups', legs are more responsive to higher reps. Unfortunately, due to my diet regimen, I am unable to do high reps.....otherwise I would crush you all. roflmao

Kids under your ass, eh? My ten year old has been cooped up in this office all day....He's playing Guitar Hero as I type.

 

[FMJ]

A couple of things......Test C.....What tha What? Too much time in the Anything Goes Forum? Nah, the choice is yours, brother. DaMayor judges not.

The other thing....I've read in several places, (none of which I can remember) that of all muscle 'groups', legs are more responsive to higher reps. Unfortunately, due to my diet regimen, I am unable to do high reps.....otherwise I would crush you all. roflmao

Kids under your ass, eh? My ten year old has been cooped up in this office all day....He's playing Guitar Hero as I type.

Oh come on Mayor.. you knew I was on HRT, didn't ya?

 

[DaMayor]

Oh come on Mayor.. you knew I was on HRT, didn't ya?

Yep....just yankin' your chain.

 

[FMJ]

Yep....just yankin' your chain.

Oh you chain yanker you!
I dunno about better response to higher reps. When I did the 20 rep squat program I got a hell of allot stronger but the size came with my heaviest weights and lower reps. Granted, strength has to come before size but I guess it depends on the type of responce you a referring to. High rep/moderate weight = strength. Low rep/heavy weight = size.
That's how I understood it anyway.

 

[FMJ]

Week 23 June5 - June11

Sunday June 6th

Incline press - 180X6, 170X6, 170X5
Chest Dips - bw+25X7, 25X7, 25X6
Pullups - BW+15X5, 15X5, 15X5
Seated Rows - 195X6, 195X6, 195X6
Mil Press - 115X6, 120X6, 120X6
Lat Raise - 20X6, 20X6, 20X6
Squats - 300X6, 300X6, 300X4
Deadlifts - 300X6, 300X6, 300X6
Tricep Dips - BW+25X6, 25X6, 25X6
Chins - BW+20X7, 20X6, 20X5

Dietary details
Calories were 3793
Macros were 49%c 32%p 19%f
Weights is 182.3

Summary
I took this week off with the exception of this day. I wasn't planning to take it off but my CCNA exam was coming up and I needed to study. I figured it would be a good time to take off too since I'd been at it for months straight. Before taking off the week though, I did manage to get a PR on my squats and deadlift. 300 pounds for reps! I was very psyched!

 

[FMJ]

Week 24 June12-June18

Monday June 14th

Incline press - 170X6, 170X6, 170X4
Chest Dips - bwX8, bwX7, bwX6
Pullups - BW+15X6, 15X5, 15X5
Seated Rows - 195X6, 195X6, 195X6
Mil Press - 105X6, 105X6, 105X5
Lat Raise - 20X6, 20X6, 20X6
Squats - 300X6, 300X6, 300X3
Deadlifts - 300X6, 300X6, 300X6
Pushdowns - 70X5, 60X6, 60X6
Chins - BW+20X6, 20X6, 20X4

Dietary details
Calories were 3645
Macros expected 48%c 32%p 20%f
Weights is 181.7.

Summary
The forst workout since my week off. I didn't try to increase on anything. In fact, I was feeling really good so I didn't want to aggrevate the shoulder or elbow so on some moves I decreased a little for comfort. I also started a day late because I was busy on Sunday. Even so, I had a good workout and didn't really lose any strength. My bench was strong. I didn't add weight to my dips but I did get a higher rep and had no shoulder discomfort. You may see a big decrease on the military Press. That was due to me doing them standing now instead of sitting. I read that recent thread "how much can you military Press" and Phineas posted a reply saying doing them standing was harder than doing them seated.. boy was he right! I had to knock off allot of weight just for that reason. Squats and deads were still at 300, though one rep less than last time.
All in all, a good day! Taking that week off felt great.

 

[FMJ]

Thursday June 17th

Incline press - 170X6, 170X6, 170X5
Decline press - 170X6, 170X6, 170X6
Chest Dips - BWX8, BWX8, BWX7
Flat flys - 20X8, 25X8, 30X7
Mil Press - 105X5, 105X6, 105X5
Lat Raise - 20X8, 20X7, 20X7
Arnies - 35X7, 35X7, 35X7
Pushdowns - 60X10, 70X6, 70X6
Tri Extension - 75X6, 75X6, 75X6


Dietary details
Calories expected 3800
Macros expected 45%c 35%p 20%f
Weights is 179.8

Summary
Okay, as you can see, I've gotten a little burned out on the full body stuff. I think that's what been hurting my motivation lately too and with UD2 coming up in a couple weeks (UD2 is all full body workouts) I figured I'd change it up for these few workouts and do standard push/pull/lower till then. Today was upper push.. I did three movements for chest and three for shoulders and some tricep work. It was still pretty cool. that one extra exercise really gave me a good pump. Can't wait for the leg day!

 

[DaMayor]

[Dietary details
Calories expected 3800
Macros expected 45%c 35%p 20%f
Weights is 179.8

Hmmm. You've got me wondering about the slight weight loss. Either you're just squeezing out water, or you're one of those bastards with a raging metabolism, lol. Either way, you couldn't have lost much,if any,muscle...not on those calories.

Summary
Okay, as you can see, I've gotten a little burned out on the full body stuff. I think that's what been hurting my motivation lately too and with UD2 coming up in a couple weeks (UD2 is all full body workouts) I figured I'd change it up for these few workouts and do standard push/pull/lower till then. Today was upper push.. I did three movements for chest and three for shoulders and some tricep work. It was still pretty cool. that one extra exercise really gave me a good pump. Can't wait for the leg day!

It happens, no doubt. While I like the shorter/heavy full body workouts (well, for PSMF anyway) to some degree, I feel as if I'm limited (especially on leg work) in the energy department....can't really go all-out on upper body because I have to conserve energy for legs. Plus, it seems I have neglected certain muscles by not doing any isolation work. Imight tweak my F/B routine this time around...see if it has any impact.

 

[FMJ]

Hmmm. You've got me wondering about the slight weight loss. Either you're just squeezing out water, or you're one of those bastards with a raging metabolism, lol. Either way, you couldn't have lost much,if any,muscle...not on those calories.



It happens, no doubt. While I like the shorter/heavy full body workouts (well, for PSMF anyway) to some degree, I feel as if I'm limited (especially on leg work) in the energy department....can't really go all-out on upper body because I have to conserve energy for legs. Plus, it seems I have neglected certain muscles by not doing any isolation work. Imight tweak my F/B routine this time around...see if it has any impact.

Seriously Marcus.. I'm at a loss too. I dunno whats going on with the weight. I'm eating ALLOT of freggin' food, consistantly.. and this is what happens? I'm at the weight I was 2 weeks ago! Crazy.
By my calculations, I'm taking in 7000 extra calories every 7 days, which should be a 2 pound a week gain. Even if my metabolish is in overdrive, theres no way I'm burning off 7000 excess calories and I'm not looking to increase that any more. I guess I'll just ride it out for the last two weeks of this bulk and then jump back on UD2. See what I'm really working with here. If I lose like 10 pounds, then we'll know that all this weight gain was just a fat fest!

 

[DaMayor]

Seriously Marcus.. I'm at a loss too. I dunno whats going on with the weight. I'm eating ALLOT of freggin' food, consistantly.. and this is what happens? I'm at the weight I was 2 weeks ago! Crazy.
By my calculations, I'm taking in 7000 extra calories every 7 days, which should be a 2 pound a week gain. Even if my metabolish is in overdrive, theres no way I'm burning off 7000 excess calories and I'm not looking to increase that any more. I guess I'll just ride it out for the last two weeks of this bulk and then jump back on UD2. See what I'm really working with here. If I lose like 10 pounds, then we'll know that all this weight gain was just a fat fest!

You've probably just jacked up your metabolism somehow....(the technical response) I have no idea how your metabolism functioned in the first place, so I can only speculate. Does the Test. have any profound effect on metabolism? Haven't done any research in this area. What was your starting LBM? I'm thinking it was half of mine, lol!

Either way,I wouldn't worry too much.