realworksuks vs [Focus] - "LIKE DONKEY KONG, SON!"

By the way... during that workout I was ready to puke multiple times.

I was not craving my PWO shake until about 30 minutes after I was done... so I had it then.

Yeah, it was probably the hardest workout I have ever done, although I was using much lighter weights.

I am gonna do it again tonight.

It's pretty dead on Friday nights at the Y. Then I am gonna play golf with 3 friends of mine and who knows what else after that.... oh yeah, this isn't a personal diary, i'll shutup now :cool:
 
realworksuks said:
It's pretty dead on Friday nights at the Y. Then I am gonna play golf with 3 friends of mine and who knows what else after that.... oh yeah, this isn't a personal diary, i'll shutup now :cool:
Click to expand...

.... It's not? Ruhroh! The journal police will be coming for my ass. :bncry:

Also, I take a look shortly. Gotta log my shiz and choke down a shakey shake.
 
07/25/08

Training

A1 Full Squat 95x5, 135x5, 165x3, 195x3, 215x3, 235x0
B1 Full Squat 95x20x2
C1 Walking Lunge 50x12x3
D1 45 Deg Hyperextension 35x12x3
E1 Sprinter Sit-up 0x10x3
E2 Hanging Leg Raise 0x20, 0x18, 0x16

Thoughts

I let out a mighty roar and made half the people in the gym jump 3 feet in the air, but I couldn't quite lock out 235. I was so close, though... the slow grind almost all the way to the top was glorious. I do it next week. For reps. The supp squats, I picked a very good weight, 'cause I could do 2x20, but just barely.

This workout basically made me want to cry. I love eet. :D

Also, my new shoes kick it oldschool. I'm talkin' Will Ferrell oldschool. Man I can't wait to get my actual running shoes (they're in the mail). My pronation is almost gone, just from 4 days of wearing proper shoes and concentrating on pointing my feet straight ahead. Also my knees are 125%. And, yeah. High five if you love life, what's up!

Tomorrow I run 3 miles, as fast as I can. But only once. Also, V Diet Round 1 results (photos and stats) in the morning.
 
A

1 Squat
2 Bench
3 Good morning
4 Seated Row

B

1 Lunge
2 Military Press
3 Leg curl
4 Shrug

C

1 Pushdown
2 Cable Crunch
3 Facepull
4 Calf Raise
5 Lateral Raise

But I would do it Ax3, Bx3, Cx3, instead of Ax1, Bx1, Cx1, Ax1, Bx1, etc. instead. Same rest periods. You're prefatiguing the smaller muscle groups the other way.

Odds are this will be even more difficult, but more productive... you pansy. :SaiyanSmilie_anim: :D
 
[Focus] said:
A

1 Squat
2 Bench
3 Good morning
4 Seated Row

B

1 Lunge
2 Military Press
3 Leg curl
4 Shrug

C

1 Pushdown
2 Cable Crunch
3 Facepull
4 Calf Raise
5 Lateral Raise

But I would do it Ax3, Bx3, Cx3, instead of Ax1, Bx1, Cx1, Ax1, Bx1, etc. instead. Same rest periods. You're prefatiguing the smaller muscle groups the other way.

Odds are this will be even more difficult, but more productive... you pansy. :SaiyanSmilie_anim: :D
Click to expand...

Thanks brahhhh! I think that looks pretty sweet and I will probably try that next time. I agree on the A X 3, B X 3, etc. That's how I was doing it before as well.

Yeah, i'll try it after I figure out what a facepull is and a pushdown.. :confused::)
 
realworksuks said:
Thanks brahhhh! I think that looks pretty sweet and I will probably try that next time. I agree on the A X 3, B X 3, etc. That's how I was doing it before as well.

Yeah, i'll try it after I figure out what a facepull is and a pushdown.. :confused::)
Click to expand...

Apparently I fail at reading comprehension.

t-nation face pull article

It's fairly near the end. Just ctrl-f "face pull".

exrx cable pushdown

You're probably already finished your workout, but I thought I'd throw that out there for the viewers at home.

Hope it was good. :)
 
07/26/08

Went kind of crazy today. I, uh, went on a 9 hour hike. 2400 m elevation, looool. And I jogged most of the way back. I went into a cold-ass waterfall, got hailed on twice, got snowed on, fell in a ****ing crevasse (of the glacial variety). I had hypothermia, I'm quite sure. I also friggen destroyed my knees. At one point I surfed down a 600m 45 deg decline of rocks. I thought I was going to die, but I got to the bottom like some Legolas LOTR ****.

And then after that, my buddy accidentally dosed the **** out of himself with painkillers. No jokes, it really was an accident, lol, so I had to drive. But I was half dead. Getting to Banff was an epic adventure. But then we went to Earl's, and I had the ultimate fat kid special (having just burned an extra 7000 or so calories, according to the thing, haha).

Here is what I ate: 1 lb of chicken wings, 1lb of chicken strips with plum sauce, 1 full rack of hickory smoked ribs, 1.5 full cajun blackened chicken breasts, 1 bowl of delicious clam chowder, a platter of vegetables, 2 glasses of apple cider (it was warm), 2 mugs of hot chocolate, 2 sides of french fries, 6 Kashi granola bars, and a ginormous slice of awesome pumpkin pie.

.... It was awesome. :rofl:

I think I shall take today off. Although my knees seem to be more than fine. I'm just thirsty as spurned lady justice. Maybe I go for a run.
 
[Focus] said:
Went kind of crazy today. I, uh, went on a 9 hour hike. 2400 m elevation, looool. And I jogged most of the way back. I went into a cold-ass waterfall, got hailed on twice, got snowed on, fell in a ****ing crevasse (of the glacial variety). I had hypothermia, I'm quite sure. I also friggen destroyed my knees. At one point I surfed down a 600m 45 deg decline of rocks. I thought I was going to die, but I got to the bottom like some Legolas LOTR ****.

And then after that, my buddy accidentally dosed the **** out of himself with painkillers. No jokes, it really was an accident, lol, so I had to drive. But I was half dead. Getting to Banff was an epic adventure. But then we went to Earl's, and I had the ultimate fat kid special (having just burned an extra 7000 or so calories, according to the thing, haha).

Here is what I ate: 1 lb of chicken wings, 1lb of chicken strips with plum sauce, 1 full rack of hickory smoked ribs, 1.5 full cajun blackened chicken breasts, 1 bowl of delicious clam chowder, a platter of vegetables, 2 glasses of apple cider (it was warm), 2 mugs of hot chocolate, 2 sides of french fries, 6 Kashi granola bars, and a ginormous slice of awesome pumpkin pie.

.... It was awesome. :rofl:

I think I shall take today off. Although my knees seem to be more than fine. I'm just thirsty as spurned lady justice. Maybe I go for a run.
Click to expand...

That was an awesome post and sounds like a really great adventure! I think we would have a lot of fun hanging out.

That's a lot of food btw brah, I respect that :cool: lol
 
this workout rocked!

Yesterday’s workout was just freaking awesome…! I did a full body workout and worked up to a 1-4 rep max in all my lifts, I felt really strong and it rocked.

I think there is a few things that contributed to me feeling so great..

1. I had been lifting lighter weights for almost a week, so my CNS had gotten a break.
2. I went in at 2:00 and I had eaten around 200g of carbs already that day.

Yeah, I think those are the main things. So! Here is the workout, I loved it:

Back Squats
135 X 10
155 X 8 (saved some gas, could have kept going)
175 X 6 (saved some again)
190 X 4 (new record, this felt so good!)

Weighted pull-ups/chins
BW X 10 (pull-ups)
35 X 8 (chins)
45 X 5 (chins)
55 X 3 (chins… hell yeah! Strapped on the belt and 55 pounds.. felt powerful!)

I was so pumped up after doing these and squats…!

Stiff leg deadlifts
135 X 10
185 X 8
205 X 8

Regular deadlift
185 X 8
225 X 8
275 X 3

Bench Press
135 X 10
155 X 10
185 X 8
205 X 5
225 X 1

Military Press
95 X 8
105 X 6
115 X 3

Seated Rowing
110 X 10
130 X 10
140 X 8
130 X 10

Ab machine
120 X 10
100 X 10 (slow and controlled)

Thoughts:
Ahhhhhhhhhhhh yeah, this workout was so good, felt so strong. I am going to continue doing a program like this where I lift heavy on Sundays, it was a lot of fun. I went with my bro, I am very happy that he is starting to get into lifting, he seems to enjoy it a lot too.

I also took a cheat day and just ate like a monster too, I hope I can gain a tiny bit of muscle off it or at least keep my metabolism up there.
 
BigTomW said:
Good job with the squats RWS.

Its weird how your OH press numbers are so much less than your bench numbers! :)
Click to expand...


Thanks man,

Yeah I know, that is weird. My shoulders and legs are my weakest areas with my shoulders probably being the worst..

I injured my shoulder in the middle of my best bulking session and I didn't work the shoulders for like 3 weeks... then I started lifting real light after it was OK to do so. They have some catching up to do.
 
realworksuks said:
Thanks man,

Yeah I know, that is weird. My shoulders and legs are my weakest areas with my shoulders probably being the worst..

I injured my shoulder in the middle of my best bulking session and I didn't work the shoulders for like 3 weeks... then I started lifting real light after it was OK to do so. They have some catching up to do.
Click to expand...

Huh? I thought the OH to Bench ratio was supposed to be something like 2:3, so they're not that far off. What strikes me as really weird is that you can bench more than you can squat. ;)

P.S. You would have quite enjoyed the "hike", yes. My friend, though, he was somewhat traumatized, haha. The pictures didn't turn out as good as I had hoped, but meh.
 
[Focus] said:
What strikes me as really weird is that you can bench more than you can squat. ;)
Click to expand...

I'm working on it :D

Upper body strength FTW!

As a matter of fact, though, I think I can ALMOST squat as much as I can bench. I think I could maybe do 225 once. Well I know I could actually if I squatted like most people :p But parallel it would be close. In high school I did 325 at age 15, that's cuz the coaches allow crappy quarter squats.
 
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So! Calories have been lowered more now and workout is more intense... this should lead to fat loss damnit!:SaiyanSmilie_anim:

About 2400 calories consumed today.. this was my diet:

6:00 AM (woke up hungry)
2.5 servings cottage cheese 2% fat

7:30
1.3 servings kashi go lean (had to rush)
multivitamin

9:30
1 can of tuna in water, 6 oz
4 fish oil caps

11:00
Casein Protein shake
3 fish oil caps

12:30
10 oz chicken
low carb tortilla
1 fish oil cap
lots of lettuce

2:00
anther can of tuna
3 fish oils

4:30-5:00
casein protein shake
2 slices whole wheat bread
6 oz deli turkey
tiny bit of lettuce

6:00 - 7:30 workout

7:45
.5 scoop whey
.5 scoop casein
large banana
3 servings dextrose

10ish
2 servings cottage cheese
.25 servings natural peanut butter
3 fish oil caps
glucosomine

so that comes out to..

grams cals %total
Total: 2357
Fat: 48 429 19%
Sat: 11 97 4%
Poly: 10 91 4%
Mono: 13 119 5%
Carbs: 173 532 23%
Fiber: 40 0 0%
Protein: 326 1304 58%
Alcohol: 0 0 0%



I have been hungry... :(
 
Food is for fatties, rws. All this "eating" is why you are shaped like a marshmallow! :D

That's a pretty big drop in calories. Should be fun to see what happens. ^_^
 
07/28/08

Training

Ran 1.7 miles in 15.0 minutes. 8.8mm @ a light trot.

A1 BB Bench Press 65x5, 95x5, 115x5, 125x3, 135x3, 145x1, 140x1
B1 Assisted Pull-ups -100x20x2
C1 Cable Power Row 160x15, 170x15, 170x12, 170x10
C2 Facepull 80x12x2, 80x11, 70x10
D1 Power Shrug 185x15, 225x12, 215x12, 185x12
D2 BB Power Curl 50x15x2, 50x12
E1 Wrist Roller 20x2x2

Thoughts

That weekend "re-feed" left me strong as hell. Once again, everything on the table is a PR. Benching 145 was epic... took 23 seconds, but I got it. 140 went up much easier, but I couldn't double up on it.

Power shrugs + power curls + wrist roller = forearms like rocks. Seriously, I have never had that much trouble taking a shower in my life. That's including times when I was being actively interfered with. ;) Still feeling the burn as I type, haha.

That run... I, uhm... yeah. I felt like it. And it was good. Warmed me up real nice. I think I'll do it every training day, on the way to the gym. Walking brisk doesn't do the trick anymore. Daddy needs his adrenaline fix. In a couple weeks, I'll start trotting back as well.

Along those lines: New goal to add to the list - 80 miles run by August 31st. I'm thinkin' 5 miles on Weds and Suns, plus the run there for the first two weeks, and in the second two there and back. Should easily put me over 100. Also, for anyone who's wondering about that other one, I am currently sitting at 98 hours of extra NEPA. So, 200 should be very easily doable. Particularly if redoctane weren't a bunch of useless ****sicles. Running counts for double, as it's not NEPA.
 
[Focus] said:
It's supposed to indicate that I find the very concept ridiculous, like it's something I've never heard of before, and strikes me as eminently uncivilized. Barbarous, even. :p
Click to expand...

lol :eek: I get it now :yelrotflmao:
 
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