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so you must have some pretty good legs if you are still squating that.
they are my genetically challenged part of my body. i havent done a max on my squats for,,,, oh, i never have. but my best is 275 for a set of 6, that was a while back, after a night of good eating.:thumb:
 
the other half said:
nice work on the bench. that would probably blow my shoulders out.
do u have a different gym around that u can go to.
and r u a steelers or an eagles fan?
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Yeah I could pay for a membership elsewhere. But this one is a college campus gym that's free for me because i do some work there....it lacks some things, and it's full of kids, but it's free.

And i am 100% Eagles!!! (though we're 1-2)
 
i'm 100 % steelers, baby. although i have only been to pa once and that was for a steelers and raider game back in 2002. i grew up in the northwest and we only had denver and the seahawks came later. but i was young and jumped on the steeler band wagon, and have liked them ever since. our next door neighbor grew up in philly, eagles fan also.

free gym, that would be nice for the pocket book, but i understand if you dont like it, it makes it a little hard to go.
 
the other half said:
so you must have some pretty good legs if you are still squating that.
they are my genetically challenged part of my body. i havent done a max on my squats for,,,, oh, i never have. but my best is 275 for a set of 6, that was a while back, after a night of good eating.:thumb:
Click to expand...


Yeah they tend to maintain even if i lay off them for a while. I could probably get away with training them once a week, and still keep or even add size to them, but my goals are more strength related, so i like to train them twice a week get stronger.

275 for 6 isn't bad man, keep at it. my best was 405 for a single a few years back, just a belt and a spotter, and it went up pretty easy. I didn't really have a solid program back then, so this time around i'm sure i'll be able to shatter that. My main focus for the first couple months though is getting the dead strength up before i focus on squats.

I used to cheer for 2 teams every week in football. Eagles, and anyone playing Pittsburgh, HA. But i've grown not to hate them as much anymore, considering we never play each other except for preseason, and i have Hines Ward on my Fantasy Football team.
 
9-29-07

ME - Lower

Deadlifts (conventional from the floor) - did several warm up sets, and worked up to 375x1.
Single leg split squats - 30lbs Db's - 3x10
Straight back wide stance good mornings - 120 - 3x10
Standing calve raises - 3x15
hanging leg raises - 3x10

Notes:
- In regards to ME work, I'm going to work up to single's only on Deads. Squats and Presses will be 3's or 5's.

- Single leg split squats, or Bulgarian split squats (or whatever you feel like calling them) fucking suck. I'm going to rename this exercise Cocksuckers. I need to do these though, i haven't done a lot of unilateral work, so i might as well give it a go....even though i look and feel like a complete tool doing them.
 
boy did pa stink up the nfl yesterday or what?
 
yeah no kidding......Philly is so inconsistant and injured, Pitt had to play it's old coaching staff. Penn State got beat by Illinois for christ sakes..... (Not that it matters to me, being Buckeye fan)

Pa had a bad weekend for sure.
 
Nice workout LB! Looking good! :thumb:

Oh btw,,, you should have been routing for the Raiders - that's my team!

Silver & Black baby! Yeah!
 
katt said:
Nice workout LB! Looking good! :thumb:

Oh btw,,, you should have been routing for the Raiders - that's my team!

Silver & Black baby! Yeah!
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Thanks Katt! Raiders huh? hmmm, I think I'll stick with the Birds!

I've been fighting a cold since saturday, so I took sunday and monday off to rest up and get better. Feeling good now, so I'm gonna go in tonight and see how it goes.
 
two days off, wether it is just days off or to get rid of sickness, it always feels good. just one more week and we will get our biggest rest of the year.
10 days of elk hunting, thats not a work out. ha.
 
the other half said:
two days off, wether it is just days off or to get rid of sickness, it always feels good. just one more week and we will get our biggest rest of the year.
10 days of elk hunting, thats not a work out. ha.
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Wow, nice! Where are you guys going? I've only hunted white tail here in PA, my brother in law has hunted elk before i believe in illinois or iowa.
 
10-2-07

RE - Upper Body

Inline BB press - warm-ups, then 185 - 3x10 (2 second pause on the chest for the 1st set)
Lat-pulldowns - 160 - 4x8
face pulls - 80 - 4x10
standing BB Overhead press - 115 - 3x10
DB & BB shrugs - ??? - 3 or 4x15
tricep presses - 75 - 3x15

Notes:
- I got a little lazy and skipped chin-ups for lat-pulls... hey i had a cold, just trying to not over do it....don't judge.
- for the millionth time i did shrugs and fucked up something in my neck/shoulder region again....today my neck is stiff and hurts when i turn my head to the right, the pain is in my middle/upper back. I need to just loose the ego, lighten the load up, use Dumbbells, and do sets of 20+ reps nice and slow.....i got a case of the low IQ last night and grabbed heavy ass dumbbells and pumped away until a sharp pain occured.....moron.
- I love face pulls.
 
LoadedBats said:
Wow, nice! Where are you guys going? I've only hunted white tail here in PA, my brother in law has hunted elk before i believe in illinois or iowa.
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i have hunted elk in montana, i used to live there, now we just hunt in idaho,
but we get tags for elk, deer, mountian lion, and bear.
 
when ever i did heavy shrugs i would get a cramp underneath my shoulder blades, and it sucks the wind out me every time. i havent had that happen for a couple of years now thank god. i never have had it happen in my neck.

not a bad w/o for a sick person, hope you get past that soon.
 
the other half said:
i have hunted elk in montana, i used to live there, now we just hunt in idaho,
but we get tags for elk, deer, mountian lion, and bear.
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Thats awesome! I'm going to schedule a hunt sometime in the future possibly in Alaska with my brother-in-law and a few friends. His family had a cabin there on the Kenai peninsula that they sold, but he's welcome to come stay if he wants to by the guy who bought it off of them. So that may happen someday.
 
10-3-07

RE - Lower body

Back squats - warm-ups, then 255 - 3x8
Leg curls - 140 - 3x12,10,10
Normal Stance, Straight back Good Mornings - 120 - 3x10, 135x8
Ab shit

Notes:
- Squats were good, always deep, held a 1-2 second pause in the hole for the 1st 2 sets.
- I like Good Mornings, I'm getting used to these and 135 seemed pretty easy, so i think i can bump the work sets up to 135-155 for next week.
 
Notes about diet:
- I find writing about dieting shit to be boring. but i might as well post some info.
- I've been doing the Anabolic diet for 2 weeks....so monday - friday i'm taking in 30grams of carbs (which all come from spinach and broccoli and some negligible sources), about 250-300gram of fat, 200-225grams of protein. Saturday and sunday I load up on carbs and cut the fats and protein down big-time. If you want to know more about the diet and principles, theories and all that shit behind it, just google "Anabolic Diet".

- I chose this diet because I have no problem eating strict through the week, but come weekends it's always harder to stay on track and stay consistant. Not to mention i get bored after 4 or 5 days of strict eating, so here i get the best of both worlds.....strict, consistant eating through the week, and a nice carb-up binge on the weekend....and i gotta say...i LOVE it.....come friday i'm ready to change it up and saturday morning is a field day of carbs!! not to mention the freaking carb bloat come sunday, monday and even tuesday is great!!

- monday - friday
Breakfast is typically 4-5 eggs with 5 strips of uncured natural bacon, sometimes beef sausage, and a big helping of spincach salad or broccoli, with 1-2 tbsp. of Olive Oil, 3 fish oil caps.

Mid morning snack - 2 scoops protein powder mixed with 5-6 tbsp. of Heavy Whipping Cream.

Lunch is anything from steak, beef sausage, tuna mixed with olive oil & vinigar, chicken prepared some way, large spinach salad with Olive Oil & vinegar, 3 fish oil caps.

Mid afternoon snack - 2 scoops protein powder mixed with 5-6 tbsp. of Heavy Whipping Cream.

Dinner is something like lunch, typically steak and a LOT of Broccoli. 3 fish oil caps.

Evening Snack is 2 tbsp. of natural peanut butter, piece of natural cheese.

Weekends - Lots of carbs, minimal proteins and fats. some clean, some not so clean.
 
nice workout, i havent done goodmornings forever. probably should incorporate them someday. diet looks interesting, i have never tried that one, but then agian i really havent tried any of them and stayed comitted to it. is that diet for maintianing, gaining or lossing?
 
the other half said:
nice workout, i havent done goodmornings forever. probably should incorporate them someday. diet looks interesting, i have never tried that one, but then agian i really havent tried any of them and stayed comitted to it. is that diet for maintianing, gaining or lossing?
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You can use it for whatever goal you choose really. For example, i'm taking in about 3500 calories per day through the week, the weekend is probably something like.....4500 or so. I'm probably a little shy of maintenance, so depending on whether i loose some fat and keep strength, or lose a little strength, i'll probably up the calories a tad. My goal is to trim up a little and get stronger (pretty much everybody's goal somewhat)

If i was going for a strict fat loss goal, then i'd keep the weekends pretty clean, and probably make saturday a very high carb day, sunday a moderate day, and then back to low days thru the week.

If it's going to be a weight gain plan, i'd probable eat 4000 - 4500 calories a day thru the week, and keep saturdays and sundays very high in carbs, and not as strict as a maintainence or fat loss period.

Depending on how i feel and the progress i see, I may change things a little. What i would do different maybe is , keep the carbs low on monday, tuesday thrusday and friday, just like they are, and make wednesday and saturdays high carb days, with sunday being a moderate day. I don't know quite yet, i'm just playing around with this to see how my body reacts.

All i know for sure, is that when i eat a standerd type diet, 40% carbs, 30" protein 30% fats, I follow it strict for a few weeks, and then hate it. Eating super strict, 6 meals a day 7 days a week gets old....some weekends ya just don't feel like waking up early to eat oatmeal and egg whites, and the same type shit you eat every day of the week.....plus some weekends you have things you need to do, places to go, and you can't eat the way your "supposed to" (unless your super anal and spend every waking minute preparing meals...which is not me).

That's why i like carb cycling, you cut some stuff for a few days, but get a chance to load up on them later....i don't know....just seems like you change things up so it doesn't get as stale.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Yeah the dieting does get old... I know this morning I put my whey in my oatmeal, as always, took a bite and said "yuk".. It took alot of water this morning to get it down..

Sometimes I just want the bacon, eggs, and hashbrowns..... :p
 
i have to rely on rtd shakes at work, just because i cant walk away from my work to go and eat my meals, someday i will become anal(like katt) and be really strict on a diet. that will probably be starting in january.
 
the other half said:
i have to rely on rtd shakes at work, just because i cant walk away from my work to go and eat my meals, someday i will become anal(like katt) and be really strict on a diet. that will probably be starting in january.
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That's exactly what i have to do at work as well, I can't take 15 minutes to sit and eat a whole food meal. It would be nice, and I would prefer it, but it's not reality. The nice thing about this diet is the fat makes me feel fuller longer, mixing my protein with whipping cream takes a while to digest, so i definately don't feel as hungry as before.
 
10-13-07

Was in Atlanta, GA for work stuff last week. Hotel didn't have much of a gym, so i basically made do with push-ups and sit-ups, and swam around the pool one day. Ate like crap because.....that's all they provide during these trips. Tried to keep it as clean as possible. Wasn't too hateful.

Anyhow, Saturday:

RE - Upper Body

Incline Barbell Press - warm-ups, 185 - 3x10
close grip pulldowns - 150 - 4x10
face pulls - 75 - 4x10
standing DB militaries - 40's - 3x10
Rope Press downs - ?? - 4x12
Incline DB curls - 35's - 4x10,10,8,8

Notes: Felt sluggish after having the week off and spending all day friday traveling. Didn't get in until saturday morning at 1:00 AM. Didn't really bust my ass too hard, all the weights seemed pretty easy so that's good.
 
10-15-07

ME - Upper Body

- Close Grip Bench Press - pushupsx8,135x5,155x5,185x5,205x3,225x3,235x3,245x3,255x2,265x1,275x1
- Flat DB press Neutral Grip - 70's - 2x10
- One arm DB rows - 70's?? - 4x10
- Rear Delt machine - 85? - 3x10
- Tate Presses - 30's - 4x12

Notes:
- i switched up my main ME exercise.
- for CG bench i have my index finger about an inch outside the smooth part, elbows tucked in, bringing the bar down to my upper abs almost.
- The DB's in my gym are those rubber coated "Troy" brand. The numbers for the weight are actually stickers on the end of the DB and they come off, so no two dumbells are alike....it's a bitch trying to find two of the same.
- I wanted to try Tate presses. Different, not sure if i like them, doesn't seem like a huge range of motion, but they didn't hurt my elbow, so i might stick with these.
 
10-18-07

ME - Lower

Deadlifts (conv. from the floor) - 135x6,185x5,225x5,245x5,275x5,295x4,315x3,335x1,365x1,(put a belt on here)385x1,405x1, (took off belt, put on straps) 315x6, 225x10
Front Squats - 135x6,155x5,185x5,205x5,225x3x5
Good Mornings - 115x3x8
Sit-ups on the sit-up bench - 15lb DB - 3x10 (hahahaha)

Notes:
- I was so shot in the ass by the time i got to good mornings and sit-ups.
- Went for a short jog afterwards, I also did this after monday's workout....I've kinda let my conditioning go in the shitter here lately, so I've been going for a jog after my workouts. I usually go to the track and run just inside on the grass (i like my joints). I basically ran a lap on monday, last night i ran 2 laps, and i'll slowly increase this as i go, so i don't burn myself out. The only real goal here is to get in better overall condition, maybe run a mile or 2 on mondays and fridays. or alternate a sprint/jump rope session one day, and running on the other.
- I absolutely love Front Squats. I just seem to hit a groove with them so much better than back squats.
 
Those are some nice looking wheels!

Which isn't that surprising considering your last workout. :thumb:
 
DOMS said:
Those are some nice looking wheels!

Which isn't that surprising considering your last workout. :thumb:
Click to expand...

Thanks man! I hope to pack some more size on them with some consistent front squatting.
 
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