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

[realworksuks]

Alright.. so I will reveal what my circuit workout looked like last night. It wasn’t exactly as I wanted it to be because it was very busy in there, but I made due.

Bench Press/Squat/Rowing/good morning circuit

Bench
135 X 15
165 X 12
185 X 10
165 X 10

Squat
95 X 10
135 X 10
135 X 10
135 X 10

Rowing
11 X 10
13 X 10 X 3

Good morning
95 X 8 X 2
105 X 6 X 2

These are kinda weird, the good mornings. I felt like my back kept humping up at the bottom, I don’t think I should keep doing these.


Aight, second circuit

Pullup/lunge/shrugs/leg curl/rear and side delts

Pullup
Bw X 10 X 3

Lunge
40 X 10 X 2

Shrugs
85 X 12 X 2

Leg curl
125 X 10 X 2

My buddy wanted to get outta there for some reason.. so I cut my sets back.

Third circuit…

Abs/calves/pushdown

Yea, those lifts aren’t worth my time to write down what I did, the resistances are all different depending on machine so it makes no difference. I kept the weights pretty high tho.

I did 2 sets of each of those too.

So yep, that was my ultra intense workout. I like it…. But I definitely like lifting heavy weights more. After one of these workouts you feel like puking… I wasn’t craving my PWO shake at all.

I woke up at 174 today btw… so another pound gone! Look out Focus!

Did you post those velocity pics yet btw? I wanna see if it’s worth it..

 

[[Focus]]

Did you post those velocity pics yet btw? I wanna see if it’s worth it..

Yeah, you need to brighten them, but just look at the stats, they're pretty phenomenal, for me anyway.

V Diet Round 1 Results

 

[realworksuks]

Yeah, you need to brighten them, but just look at the stats, they're pretty phenomenal, for me anyway.

V Diet Round 1 Results

I'll have to brighten those at home, but for now I see the stats and 12 pounds in 24 days is pretty damn awesome.

I am curious to know how much of those 12 pounds were actual fat tissue though? At least 5 pounds of water weight from low carbing it right?

 

[[Focus]]

I'll have to brighten those at home, but for now I see the stats and 12 pounds in 24 days is pretty damn awesome.

I am curious to know how much of those 12 pounds were actual fat tissue though? At least 5 pounds of water weight from low carbing it right?

Nope. That's why I did Days 2 and 26. That's adjusted for water weight. The body fat numbers (jackson-pollock 7, by the same dude, so it should be pretty accurate) indicate of those 12.2 lbs

(.244 * 191.4) 46.7016
- (.192 * 179.2) 34.4066

= 12.295 were fat.

So not only did I not lose any muscle, I actually gained some. How's that for results, you chicken****.

Edit: Once you brighten, I think you'll notice what I did, which is that I'm almost at the point of visible results. By the end of August I should be in the 13% bf range, where I'll bother taking proper pics, haha. But yeah, I am not at all disappointed by this v diet. Which is why I'm still mostly on it (as I told jaim, for this week 5 I'm doing 1 healthy meal within calorie limits, on off days wed and sun, to fuel my running, and 1 reasonable eat whatever meal on sat).

Anyway, it's fun. Rough sometimes, but mostly just a good feeling, getting to tell people food is for babies and fat people n ****.

 

[[Focus]]

You in for this saturday, fatty?

That depends on whether or not I have to digest it. :SaiyanSmilie_anim:

Is keeping it down for say half an hour sufficient? Cause if I have to let it come out the right end, I probably can't be ****ed. I'd rather just keep rockin' my goals. <3

Edit: Well, or, I could do some sort of massive energy expenditure thing to cover the 40k cals I'll eat... maybe do the Athabasca 2 day hike.

Not sure they'd let me right now, though. Avalanche warnings everywhere.

 

[[Focus]]

rws, I'm pretty sure if you do the V Diet you'll suffer unimaginably, but you'll also drop like 25 lbs of fat in one month, easy, and start saying things like, "ROCK ON!" and "F@CK".

But then, you did say that dropping your calories too low wasn't good for you. I dunno. You could try a modified version where you eat say, 2400 and 2600 calories instead of 1400 and 1600. Because in your case, that would probably be low enough.

 

[[Focus]]

07/29/08

Training

Ran 1.7 miles in 24.5 minutes @ 8.5mm.

A1 Box Jump 30"+x3x8
B1 RDL 185x10x2, 185x9
C1 Modified Single Leg Step-ups 50x10, 50x9, 50x8
D1 Cable Crunch 150x15x3, 150x14

Thoughts

Got my three pairs of Asics (Cumulus 9s) today, and hands down, they make every other shoe I've ever worn look like complete garbage. That's not an exaggeration. For serious, I had no idea what I was missing. As much better as my protos were than my barracks, these cumulus..es are than the protos... x10. They flat rock. Everybody go buy Asics RIGHT MAO.

Anyway, of the lot, 12 2E seems to fit the best. Good to know. 11.5 2E for walking and such, 12.5 2E for long runs. They're all the same color. It's somewhat confusing. XD

Wanted to check on my regular box jump. The verdict: Those 1-leggeds really improved my hops. Also, losing 15 lbs of fat. I can now explode past what looks like 34" without even getting my upper body involved (no swinging my arms for momentum and such).

Felt my back working for the first time in a while today. Ilustraps<3. Added 50 lbs to my RDLs (and reps), and got lucky with my guess on the weight. I seem to do that a lot.

Looks like I lost on the step-ups, but man is that ever not true. Changed them up quite a bit. I'm now coming at them from the side, starting in a position with the working leg on the box, keeping my heel entirely flat, and dorsiflexing the foot on the nonworking leg, all to make damn sure only one leg is moving me and that 50 lbs up and down. And yeah, it kicked the **** out of me. I almost fell through a mirror at one point. And sprayed spittle all over some poor girl in the squat rack. She seemed to like it, though.

Knee's feeling fine. Griefing me, but not to the point where it'll give out on me, I think. So, 5 mile run tomorrow.

 

[realworksuks]

I went on an evening river cruise last night and Famous Dave's catered... I had two huge plates with ribs, chicken, coleslaw, and baked beans.

I was planning on just having a little bit of food but when I saw it I just said, hmph, I guess it's another cheat day.

So I calculated I ate about 483 grams of protein or so yesterday. About 4000 calories. Now it will be strict for the next 3-4 days... and a huge carb/calorie refeed on my heavy lifting day which is Sunday.

 

[[Focus]]

I went on an evening river cruise last night and Famous Dave's catered... I had two huge plates with ribs, chicken, coleslaw, and baked beans.

I was planning on just having a little bit of food but when I saw it I just said, hmph, I guess it's another cheat day.

So I calculated I ate about 483 grams of protein or so yesterday. About 4000 calories. Now it will be strict for the next 3-4 days... and a huge carb/calorie refeed on my heavy lifting day which is Sunday.

Careful, fatty. You don't want to get embarrassed too badly. No one will vs me again.

Sounds like a good time was had.

I would try saving up some carbage and slamming the equivalent of 2-3 litres of gatorade before your workout. Prolly crash and burn after, but you should be flying during. Or do the half a gallon of fat free chocolate milk, like mreik. :SaiyanSmilie_anim:

 

[realworksuks]

Careful, fatty. You don't want to get embarrassed too badly. No one will vs me again.

Sounds like a good time was had.

I would try saving up some carbage and slamming the equivalent of 2-3 litres of gatorade before your workout. Prolly crash and burn after, but you should be flying during. Or do the half a gallon of fat free chocolate milk, like mreik. :SaiyanSmilie_anim:

What I am gonna do for that carb refeed day is...

a monsterous bowl of cereal and eggo waffles for breakfast, along with some casein protein.

I will put in like 3-4 servings of go lean, 1 serving of oatmeal, bunch of milk, and keep dumping flax seed on it as I eat... it'll be delicious! Then have 2-4 eggos.

I will wait around for a few hours playing video games or something... then I will eat that again, a hour and a half after that I will hit the weights fully carb loaded... hahaha!

 

[[Focus]]

What I am gonna do for that carb refeed day is...

a monsterous bowl of cereal and eggo waffles for breakfast, along with some casein protein.

I will put in like 3-4 servings of go lean, 1 serving of oatmeal, bunch of milk, and keep dumping flax seed on it as I eat... it'll be delicious! Then have 2-4 eggos.

I will wait around for a few hours playing video games or something... then I will eat that again, a hour and a half after that I will hit the weights fully carb loaded... hahaha!

Sounds like a plan, Stan.

Hey, did you ever say what size your feet are? They don't happen to be a 10.5'ish wide, do they?

 

[realworksuks]

Sounds like a plan, Stan.

Hey, did you ever say what size your feet are? They don't happen to be a 10.5'ish wide, do they?

long you mean? heh. Yeah, it depends on the shoe but I wear a 10 - 11.5.

Why do you ask?

I haven't gone to that website yet... I'll do that today tho.

 

[[Focus]]

long you mean? heh. Yeah, it depends on the shoe but I wear a 10 - 11.5.

Why do you ask?

I haven't gone to that website yet... I'll do that today tho.

Yeah, I did mean long. But when I said wide I mean because they are 11.5 2E. If you visit that site and get the numbers for width (they overestimate width a bit, and under length, based on my results) and your feet are the right width, these 11.5 Asics are too small for me. I was thinking I ship them to you.

Not implying you're broke or anything, lol, just seems like a waste not to use a perfectly good pair of shoes. Spend the money on an afterburner dance pad instead, hahahaha.

Cause, yeah, dude, I was thinking, in the spirit of this vs thread, we could have a few months each to practice DDR for an hour or two a day, then have an epic e-dance-off.

Just like Zoolander. <3

 

[[Focus]]

07/31/08

Training

Ran 1.7 miles in 14.5 minutes @ 8.5mm.

A1 BB Bench Press 85x15x2, 85x9x2
B1 Assisted Chin-Up -70x10x2, -70x8x2
B2 Seated DB Power Clean 40x10x2, 30x12x2
C1 Seated DB Military Press 45x12x2, 50x12, 50x10
D1 BB Shrug 165x10x3
D2 BB Curl 40x10x2, 40x5

Thoughts

Forearms gave out even earlier than usual, once again in very obvious fashion. I'm taking this to mean isolating them twice a week is a bad idea. Or possibly even isolating them at all. Skipped the wrist roller today, will try no direct forearm work at all for next week, and see what my bench does. I'm actually quite pleased with this workout, considering yesterday's massive calorie expenditure. That usually leaves me weak as a pup. Thanks, megashake!

MP's exploding for some reason. Oh, and the seated power cleans were way better than face pulls. Clean's more functional (I can actually feel it hitting my rear delts), and I was sick of those anyway. Chins are considerably harder than pullups.

Shrugs were a bit too light.

Had an idea for what I'm going to do on my next ME upper. Gonna take last week's workout and expand it by adding sets of a single rep of slightly below my max weight with 2 minute rests, until I can't get it up anymore. "Greasing the groove", as DW calls it. Been wanting to try it for a while, and I think it will do me a lot of good. Will look something like:

A1 BB Bench 65x5, 95x5, 115x5, 125x3, 135x3, 145xmax, 140/145x1x?

Also, very excited to squat tomorrow. And the run's getting really easy. My knee should be whining, but it's not. It seems my mutant healing powers are restored. Time to do 5 hours of DDR. Oh yeahhhhhhhh.

 

[realworksuks]

Yeah, I did mean long. But when I said wide I mean because they are 11.5 2E. If you visit that site and get the numbers for width (they overestimate width a bit, and under length, based on my results) and your feet are the right width, these 11.5 Asics are too small for me. I was thinking I ship them to you.

Not implying you're broke or anything, lol, just seems like a waste not to use a perfectly good pair of shoes. Spend the money on an afterburner dance pad instead, hahahaha.

Cause, yeah, dude, I was thinking, in the spirit of this vs thread, we could have a few months each to practice DDR for an hour or two a day, then have an epic e-dance-off.

Just like Zoolander. <3

That would be awesome if you could ship those shoes to me I would really appreciate it!

that ddr dance off sounds epic, let's do it.

 

[realworksuks]

rws, I'm pretty sure if you do the V Diet you'll suffer unimaginably, but you'll also drop like 25 lbs of fat in one month, easy, and start saying things like, "ROCK ON!" and "F@CK".

But then, you did say that dropping your calories too low wasn't good for you. I dunno. You could try a modified version where you eat say, 2400 and 2600 calories instead of 1400 and 1600. Because in your case, that would probably be low enough.

I really am considering doing this on the last month of my cut. oiy, I dunno if I could handle it tho. Or well, of course I could, I should say I dunno if I am man enough to handle it..ha.

I really have to drop the calories and start doing some cardio though..

 

[[Focus]]

I really am considering doing this on the last month of my cut. oiy, I dunno if I could handle it tho. Or well, of course I could, I should say I dunno if I am man enough to handle it..ha.

I really have to drop the calories and start doing some cardio though..

I don't think it's even necessary to getting results. In your case it's, as you say, just a matter of eating a bit less. And maybe doing some DDR/"normal people" cardio.

You were doing, what, 3250'ish calories per day? So, nowdo 2750 or 2500 and that should more than do the trick. You don't have very far to go in terms of fat loss. You better not take longer than me. :boxing_smiley:

And then, in a couple months... it's a Bulk-off-dance-off! :SaiyanSmilie_anim:

Hahahaha. I'm so looking forward to it, too. Just gotta finish with this boring fat loss crap.

 

[[Focus]]

08/01/08

Training

Ran 1.7 miles in 14.5 minutes @ 8.5mm

A1 Full Squat 45x5, 95x5, 135x5, 165x3, 195x3, 215x3, 235x1 (PB!), 235x0
B1 Full Squat 105x20x2
C1 Walking Lunge 50x12x3
D1 45 Deg Hyperextension 45x12x2, 45x10
E1 Sprinter Sit-Up 0x10x3
E2 Hanging Leg Raise 0x20x3

Thoughts

Is adding 10 lbs to my squat every week while on a starvation diet good???

Mannnnn, I love this workout. It's way better with the set of burnout squats after the maxing. Btw, I do those with toes straight ahead, while my reg squats are with toes out slightly. Hits my hips more, for postural goodness. It's really making a big difference, I can tell. I cranked out that first 235 like nothin', but on that second set I took a weird breath, paused at the very bottom, and got stuck. I nearly made myself pass out trying to get out, but gave up after 30 seconds or so, haha. XD

I know I keep saying this every week, but one more at 50 on the lunges. I've gone from wobbly as ****, jerky and noncontinuous to smooth, flowing, yoga master, but there's a little bit of room left for form improvement. Then I start adding enough weight for :bncry:.

I dunno what's up with these hypers, but I am getting freaky strong on them very fast. Struggled a lot with the awkwardness of holding the 45 lb plate on them today, but afterward it occurred to me that I can just use a dumbbell. Duh. Gonna add weight again next time. :SaiyanSmilie_anim:

Leg raises and sit-ups are sort of unpleasant after all that other stuff. My body was not liking them at all. Which means I was loving them. Gonna add in another exercise soon. Probably toe touches.

Story time

So this trainer chick I see all the time at the Y (not the one I make nervous, the hot one), she's working with a client next to where I'm squatting. Being the gentleman I am, I felt obliged to warn them that I was working with max weights and would probably be dropping it on the last set or two. She looked at me kind of funny like, "Thanks for the update, tips." So I added, "And if I should die, tell Rolling Stones Magazine my last words were, 'I'm on drugs!'"

Apparently, Almost Famous is her favorite movie, and I am now in possession of major brownie points. Chicks dig my huge (funny) bone, 'sup.

 

[realworksuks]

there is this hot chick that works at my YMCA too, hot little blonde babe.

When I worked out in the 7th grade with my friends she was there.... and she is still working there. So she is like 28-30 years old now probably and really really cool!

alas though, she is engaged. Oh well

 

[realworksuks]

It's over... I am TRULY getting serious now! Cardio added

That's it! No more of this waiting around for the fat loss to happen, I am going to strip it off with a combination of three things...!

1. 2200-2700 calories per day (mainly protein, moderate fat, and lowish carb with carb/calorie refeed days and cycling etc.)

2. Continue with my "cardio" type of weight training with a heavy day once per week

3. CARDIO ADDED! After hearing mreik's advice on doing the incline walking I just couldn't ignore it.... fat loss is not optimal unless cardio is included, so damnit I am serious now! Focus you are done!

So today I did my crazy cardio lifting (same workout as last time cept I increased weight on squats and did incline bench press instead of flat)

Then... I walked on the incline treadmill while watching Goldeneye 007 at the YMCA! I did this for 25 minutes, then I biked home, so it was about 35 minutes of steady state cardio... my heart rate averaged 137 on the incline treadmill... I had the speed set at 3.4 miles per hour and the incline was about halfway maxed...

no more screwing around..! I am gonna get ripped up!:SaiyanSmilie_anim: