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7 Weeks to a Shredded ME!...
- Thread starter SgtSlaughter
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SgtSlaughter
New member
jpt said:
I WISH!!
No... i had my first Deep Tissue this past week. I've had a traditional ("Swedish" type) before. But the deep tissue... omfg... kicks ass, I felt like a new person after.
Maybe 1 a month
... twice if I'm lucky 
BSD...
that's hilarious!SgtSlaughter
New member
lol...NICE! I may need to chat with you in a few years
lol... Bro... if I was in the area or a little drive away, You'd hear it!
lol... Bro... if I was in the area or a little drive away, You'd hear it!
SgtSlaughter
New member
Excellent. Thank you bor.lol... WAY off.
That's another good bro on here
ck2006
New member
sgtslaughter said:thank you!! I'm hoping so... just found out an old best friend (still i but lives FAR away) will be in town TODAY and through the weekendCan't wait to go hang out and really catch up with some great old friends.
Last night:
Cardio: Arch Trainer Hills - Level 3 - 10 minutes
Push Presses: I don't have my journal with me... i know i started with 65lbs I think... and keep doing 3-5 reps each set and bumping it til' I got to 145lbs for a tough 5 reps. Didn't rest much between sets. SERIOUS shooting pain down my shoulder to my elbow (muthafecker)... probably did too much for the first time trying them
DB OHP: 2 or 3 sets up to 60's
random accessory cable single arm work for fun.
Cardio: Arch Trainer Hills - Level 3 - 8 minutes and then the last 2 minutes LOW LOW intensity... for cool down.
Weight: 200lbs even this am
Diet: Cleaning it up still (but this weekend I'll try to keep calories mid range, not high not low... but i doubt they'll be uber clean unless I pack a cooler to tote around wherever my old buds want to go).
Lactose free milk kicks ASS!!!
Tanning, Chiropractor, Massage ... all to be done or schedule by end of week
^^^^^ oooh I am jealous!!!! Have a great night too!!!!
SgtSlaughter
New member
Thanks!ck2006 said:^^^^^ oooh I am jealous!!!! Have a great night too!!!!
Oh i'm not going anywhere tonight... they'll be in the city from now til' Saturday I think i'm just going to go out Saturday night... maybe friday night, we'll see
How are you doin' Cheerleadah CK!?!
ck2006
New member
sgtslaughter said:Thanks!
Oh i'm not going anywhere tonight... they'll be in the city from now til' Saturday I think i'm just going to go out Saturday night... maybe friday night, we'll see
How are you doin' Cheerleadah CK!?!
I am good so far (knock on wood) everybody else is sick, even hubby. Workouts have rocked even though they haven't been at the gym. See my trainer monday for a new program, posing, buying suits and getting everything ready!!!!
Well, I still hope you have a good night
Go Sarge Go!!!
sgtslaughter said:thank you!! I'm hoping so... just found out an old best friend (still i but lives FAR away) will be in town TODAY and through the weekend
Last night:
Cardio: Arch Trainer Hills - Level 3 - 10 minutes Nice warnmup
Push Presses: I don't have my journal with me... i know i started with 65lbs I think... and keep doing 3-5 reps each set and bumping it til' I got to 145lbs for a tough 5 reps. Didn't rest much between sets. SERIOUS shooting pain down my shoulder to my elbow (muthafecker)... probably did too much for the first time trying them
DB OHP: 2 or 3 sets up to 60's
random accessory cable single arm work for fun.
Cardio: Arch Trainer Hills - Level 3 - 8 minutes and then the last 2 minutes LOW LOW intensity... for cool down.
Weight: 200lbs even this am
Diet: Cleaning it up still (but this weekend I'll try to keep calories mid range, not high not low... but i doubt they'll be uber clean unless I pack a cooler to tote around wherever my old buds want to go). Don't see that happnening lol
Lactose free milk kicks ASS!!!..instant 'pooch'
Tanning, Chiropractor, Massage ... all to be done or schedule by end of week
You like, iI have a 90 minutes this Sat. then probably another 2 hour the following Saturday .. we shall see... may space it out more...sgtslaughter said:
Glad you tried it, liked it and wanaa go back for more
I pay double what you do RICE it BSD lolsgtslaughter said:
I WISH!!
No... i had my first Deep Tissue this past week. I've had a traditional ("Swedish" type) before. But the deep tissue... omfg... kicks ass, I felt like a new person after.
Maybe 1 a month
BSD...
BSW what what .. that was good
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SgtSlaughter
New member
*Bunny* said:You like, iI have a 19 minutes this Sat. then probably another 2 hour the following satruday .. we shall see... may space it out more...
Glad you tried it, liked it and wanaa go back for more
BSD lol
what what .. that was good
... well only a 60 min to start i suppose, cuz if she stanks at it i'll try someone else .now THAT is freaking awesome... a whole 120 minutes... not 60... not 90 ... 2 HOURS... omg, Heaven on a table, lol
Rest Ice Compression Elevation? right? ... how does one elevate their shoulder, lol?? raise my hand? ... but then my hand will go numb
BSW what?!
Thank you!! Yes, most likely diet cola and some kinda liquour in there if I must this weekend
I'll be a Good Sarge You just have fun & get it OUT of yor system
Remember your priorities ..
...
Also that was suoposetasay 90 MINUTES
not 19 weeeeeeeeeeeeeeeeee
Beat me up Im going to need it ... time to TRAIN ... in a few days ... shotting for full body recovery monday .. I Did Hill & Spinrts to day, you'll see.... soon
Remember your priorities ..
...Also that was suoposetasay 90 MINUTES
not 19 weeeeeeeeeeeeeeeeee
Beat me up Im going to need it ... time to TRAIN ... in a few days ... shotting for full body recovery monday .. I Did Hill & Spinrts to day, you'll see.... soon
SgtSlaughter
New member
Oh... mini update:
I will be starting some type of 5x5 way lower volume routine for a MAJOR change. And switching to BarBells because i'm a Dumbell Addict... i'm not gunna lie.
Research on that has begun, self education never stops.
I will be starting some type of 5x5 way lower volume routine for a MAJOR change. And switching to BarBells because i'm a Dumbell Addict... i'm not gunna lie.
Research on that has begun, self education never stops.
SgtSlaughter
New member
Exactly, but I have a VERY apparent stronger side (right side). Barbell should help even that out for me and bring up my left instead of just riding it out.
Preacher curls... haven't done them for a looooong time
Preacher curls... haven't done them for a looooong time
jpt
New member
i hear ya....my left shoulder is alot stronger then my right (had surgery on my right one...also need surgery on the left one....but not going to get it done...that would be a devastating setback for me...plus i don't lift heavy anymore so not worth it imo) ....so when i do incline presses or any chest exercise for that matter the right one is ready to give up and the left one is like come on man...i can do a few more lol
I LOVE PREACHERES! you should throw them in there every once in a while
I LOVE PREACHERES! you should throw them in there every once in a while
SgtSlaughter
New member
LOL!!! That's EXACTLY how my shoulders are too!! (just the opposite sides though).jpt said:
Na, not a fan of the prechers anymore... if i'm going to do direct bi work I'd rather do cambered barbell (cable or regular... love cable and the constant tension). Hammer curls are a fav if i'm going to do arm work too. I'm distancing myself though now... only a few sets of direct work / week. They aren't responding anymore to frequent training so i'm letting off them.
jpt
New member
agree with you on the direct work....so instead of of doing back/chest monday etc...i'm started doing a whole body routine mon/wed/fri......been doing it for a about a month and i'm so happy i switched....i'm seeing good progress so far....looks something like this
squats 2x12
incline dumbells 2x12
hammer strength press 2x12
weighted pullups 2x8-11 (as many as i can get)
front barbell presses 1x10
side laterals 1x10
reverse pec deck 1x10
shrugs 1x10
preacher or hammer curls 2x10
lying extensions 2x10
rope crunches 2x15
squats 2x12
incline dumbells 2x12
hammer strength press 2x12
weighted pullups 2x8-11 (as many as i can get)
front barbell presses 1x10
side laterals 1x10
reverse pec deck 1x10
shrugs 1x10
preacher or hammer curls 2x10
lying extensions 2x10
rope crunches 2x15
SgtSlaughter
New member
Cool... can't argue with good progressjpt said:
logage:
Well... I went out last night instead of tonight... caught up with old friends, met some new people had a great time. Saw some amazing work in a fantastic museum.
... recovering still @ 8:00pm
(woke up at 2:00pm, lol... couldn't tell ya when I went to bed)I don't know how i used to do that multiple nights a week
*commence horn tooting*
Enjoyed the compliments I received from passerby's while waiting outside for some friend that took a "long"-cut way to get to a downcity area
/horntooting
Jagerisevil.com/dontmissit.jpg lol.
I'm starving
Going to find some quality food 
So .. tell us .. what were the compliments???sgtslaughter said:Cool... can't argue with good progress
logage:
Well... I went out last night instead of tonight... caught up with old friends, met some new people had a great time. Saw some amazing work in a fantastic museum.
... recovering still @ 8:00pm
I don't know how i used to do that multiple nights a week
*commence horn tooting*
Enjoyed the compliments I received from passerby's while waiting outside for some friend that took a "long"-cut way to get to a downcity area
/horntooting
Jagerisevil.com/dontmissit.jpg lol.
I'm starving
You did NOT go to Jagerville ... oh brother ...
Sounds like fun! Glad you had a great time!
jpt
New member
only compliments i've gotten lately is from my fiance's gay friend (liked my new oliver peoples sunglasses ) and from my mom....she said she's tired of taking in my pants and to bring them to a cleaners....that's not even a compliment actually...oh well...
so sarge let's hear them? i love horntooters! lol
) and from my mom....she said she's tired of taking in my pants and to bring them to a cleaners....that's not even a compliment actually...oh well...so sarge let's hear them? i love horntooters! lol
Sure that's a compliment? Someone has a shrinkin' waist!jpt said:only compliments i've gotten lately is from my fiance's gay friend (liked my new oliver peoples sunglasses
so sarge let's hear them? i love horntooters! lol
Hiya Sarge! Hope you survived the weekend
SgtSlaughter
New member
I'll try to set the scene although I think i'm really bad at story telling...*Bunny* said:So .. tell us .. what were the compliments???
You did NOT go to Jagerville ... oh brother ...
Sounds like fun! Glad you had a great time!
It was around 11:00pm on Friday night... a very hot and humid night...
Having left an Alumni social event I was dressed pretty spiffy
A black with white pin stripped suit (tailored of course... perfect fit) with a sky blue shirt and a light pink tie with a very wide window pane thin pattern... Pimpin' as I would say, lol.I took the shortest walk to where we (the group of friends) were supposed to meet (they took the long way about 5-7 minutes later)
... I was standing on cobblestone near a street lamp (but not on a street... more courtyardish).A group of women walked by as I was standing around, messing with my cell phone out of bordom and calling the guys to see where the hell they were... one out of the group goes "Lookin HOT tonight there" with the 'look' ... I reply with a sincere... "Thank you!" and her 'friends' said "oh yeah"... I kinda felt like a piece of meat cuz there were about 20 of them, lol
... similar thing happend again with another group of girls
Felt nice to hear from random people
Yup, went to Jagermister ville and got pwned, lol.
Hi
SgtSlaughter
New member
lol... hey a compliment's a compliment I guess!jpt said:only compliments i've gotten lately is from my fiance's gay friend (liked my new oliver peoples sunglasses
so sarge let's hear them? i love horntooters! lol
Shrikage in the waist is always good!!
Great job with that!!Hi! so how long you staying? Seeing any sights while your here? lolGymGurl said:
... no turn down service SgtSlaughter
New member
HIYA B_BUNNY*Bunny* said:Hiya Sarge! Hope you survived the weekend
Ah I did indeed... had a SICK workout today too
Kinda wish i went out last night cuz more of my bros were in town...but no way, maybe next time
Hope you're doing well sweet
*8SgtSlaughter
New member
Sunday 7/30/06 workout
2:55pm start
warmup: Tread - 9.0 incline, 3.4 speed for 5 minutes
DB Incline: 50x5, 60x5
DB Flat: 60x5, 70x5, 80x5
BB Flat working up to a max of sorts even after my "escapades" (sp?!) lol
95x5
135x5
155x3
185x3
205x4 (all the way down?!... *note I wrote down*) I wanted to try 225 but I was too spent and didn't want to hurt myself.
BB Flat bench didn't hurt my shoulder like it used too, it felt good... I'm looking forward to working with that more soon
Cleans:
Bar x infinity
135x5
155x3
185x3
205x2
215x1
135x3 x 3 (OHP ???... i dunno... just felt like throwing it up there aparently lol)
3:45pm time check
Arch Trainer: 10 minutes Level 3 Hill Intervals (FLEW by... credited to Plat. Amp02)
Step Mill: 5 minutes @ 8 - 14 speed intervals ( x 2 ...water break and catch breath... I took a shower on that thing)
4:16pm off gym floor
2:55pm start
warmup: Tread - 9.0 incline, 3.4 speed for 5 minutes
DB Incline: 50x5, 60x5
DB Flat: 60x5, 70x5, 80x5
BB Flat working up to a max of sorts even after my "escapades" (sp?!) lol
95x5
135x5
155x3
185x3
205x4 (all the way down?!... *note I wrote down*) I wanted to try 225 but I was too spent and didn't want to hurt myself.
BB Flat bench didn't hurt my shoulder like it used too, it felt good... I'm looking forward to working with that more soon
Cleans:
Bar x infinity
135x5
155x3
185x3
205x2
215x1
135x3 x 3 (OHP ???... i dunno... just felt like throwing it up there aparently lol)
3:45pm time check
Arch Trainer: 10 minutes Level 3 Hill Intervals (FLEW by... credited to Plat. Amp02)
Step Mill: 5 minutes @ 8 - 14 speed intervals ( x 2 ...water break and catch breath... I took a shower on that thing)
4:16pm off gym floor
I'm OUT ...sgtslaughter said:Sunday 7/30/06 workout
2:55pm start
warmup: Tread - 9.0 incline, 3.4 speed for 5 minutes
DB Incline: 50x5, 60x5
DB Flat: 60x5, 70x5, 80x5 **Nice job on the 80's!! **
BB Flat working up to a max of sorts even after my "escapades" (sp?!) lol
95x5
135x5
155x3
185x3
205x4 (all the way down?!... *note I wrote down*) I wanted to try 225 but I was too spent and didn't want to hurt myself. **Great job on hittin the Barbell my friend!
BB Flat bench didn't hurt my shoulder like it used too, it felt good... I'm looking forward to working with that more soon
Cleans:
Bar x infinity
135x5
155x3
185x3
205x2
215x1
135x3 x 3 (OHP ???... i dunno... just felt like throwing it up there aparently lol) ** Get at it boy
3:45pm time check
Arch Trainer: 10 minutes Level 3 Hill Intervals (FLEW by... credited to Plat. Amp02) ** I cannot believe you are loving cardio this much ... I must rub off on you ...
Step Mill: 5 minutes @ 8 - 14 speed intervals ( x 2 ...water break and catch breath... I took a shower on that thing) ** Great job ... 10 minutes of ass kicking ... that must be why you gots such a nice tush
4:16pm off gym floor
SgtSlaughter
New member
Thank you!!sbt2082 said:Nice workout Sarge
Hope ya had a good weekend
Sure did
Looking forward to a relaxing weekend coming up though for sure. I hope you had an enjoyable weekend as well sgtslaughter said:... similar thing happend again with another group of girls
Felt nice to hear from random people
Yup, went to Jagermister ville and got pwned, lol.
Hi
Just spit put my tea for that one... of course you were pimpin' lol Nice Work it doll ... Hisgtslaughter said:HIYA B_BUNNY
Ah I did indeed... had a SICK workout today too
Kinda wish i went out last night cuz more of my bros were in town...but no way, maybe next time
Hope you're doing well sweet
so I saw ... still not 100% .. maybe like 65 ... No worries about the bros ... there will be other events .. NOT in Jagermister ville ... Maybe rumplemintztown? j/k
Clean diet for the next week right?
SgtSlaughter
New member
Thank you!!! Yeah... I had a great workout concidering the ridiculous night out I had before, lol.*Bunny* said:I'm OUT ...
Right back at cha *B*
.... nice bum Almost rubbing off
... I think you'll be able to say that if I start running through the woods and stairs and whatnot, lol... with the amount of cheating i've been doing I have to do some cardio
... Good ideer...
G'nite
SgtSlaughter
New member
*Bunny* said:
Hi
No worries about the bros ... there will be other events .. NOT in Jagermister ville ... Maybe rumplemintztown? j/k
Clean diet for the next week right?
No... I don't get pleasure out of being a waste anymore, it's just not "fun" for me. I had a great time catching up during the "social" networking event with food and whatnot... shoulda left it at that
They call me Mr. Clean
... yes, but I need to cook... so as clean as possible, probably clean, just under cals tomorrow.
You ever wanna take a trip out this way ... we'll RUN the stairs & then do some sprints ... THEN finish with some more sprints ...sgtslaughter said:Thank you!!! Yeah... I had a great workout concidering the ridiculous night out I had before, lol.
Right back at cha *B*
Almost rubbing off
... with the amount of cheating i've been doing I have to do some cardio
... Good ideer...
G'nite
Day Two would consist of running 'The Hill' ... I'm sure I can get even more creative
Nite bud
SgtSlaughter
New member
Thanks CK!!Happy monday back at ya!!
*Bunny* said:Yes jpt, yes I am
& a big
hov jr ... He's earned a new nickname! sgt hov..
lol
Sgt. H to tha O.V.
lol! ... I don't even know what that means
*I can imagine Jigga man rappin' it though*
Just an alias ...sgtslaughter said:ha O.V.[/B]
lol! ... I don't even know what that means
*I can imagine Jigga man rappin' it though*
"Shawn Corey Carter", also known as "Jay-Z", "Jigga", and "Jay-Hova" (a play on Jehovah also seen in its variations as simply "Hova", or "Young Hov")"
(for the record this is all meant in good fun & Sarge & I have an inside joke with this specific topic)
H.O.V.A. - sgt H.O.V.A.
Hov - sgt H.O.V.A.
Hovito - sgt H.O.V.A.
Iceberg Slim - nah
Jay - nah
J-Hova - S-Hova
Jazzy - nah
Jigga - Not even gonna touch it
Jiggaman - been used before lol I think
President Carter - negative
S. Carter - negative
S Dot - lmfao
Shawn Carter - negative
Young Hov' - Works
God MC - don't think so
ROC - Pushin' it
International Hov - nah
Lucky Lefty (of the Commission) - - negatory
The Blueprint - nope
Young
- Yepper X 8 Young H-O
Works 
gjohnson5
New member
*Bunny* said:Just an alias ...
"Shawn Corey Carter", also known as "Jay-Z", "Jigga", and "Jay-Hova" (a play on Jehovah also seen in its variations as simply "Hova", or "Young Hov")"
(for the record this is all meant in good fun & Sarge & T have an inside joke with this specific topic)
H.O.V.A. - sgt H.O.V.A.
Hov - sgt H.O.V.A.
Hovito - sgt H.O.V.A.
Iceberg Slim - nah
Jay - nah
J-Hova - S-Hova
Jazzy - nah
Jigga - Not even gonna touch it
Jiggaman - been used before lol I think
President Carter - negative
S. Carter - negative
S Dot - lmfao
Shawn Carter - negative
Young Hov' - Works
God MC - don't think so
ROC - Pushin' it
International Hov - nah
Lucky Lefty (of the Commission) - - negatory
The Blueprint - nope
Young
Young H-O
Alot of people also call him
The King of New York
A Byter <--- He does take alot of Biggie Lyrics
Definitly have to say no to "The Blueprint" because that's originally a KRS-1 album. Didn't know you were into Rock-A-Fella's owner and CEO of Def Jam Records...
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SgtSlaughter
New member
lololol! HOLY ...DAYMMMM!*Bunny* said:Just an alias ...
"Shawn Corey Carter", also known as "Jay-Z", "Jigga", and "Jay-Hova" (a play on Jehovah also seen in its variations as simply "Hova", or "Young Hov")"
(for the record this is all meant in good fun & Sarge & I have an inside joke with this specific topic)
H.O.V.A. - sgt H.O.V.A.
Hov - sgt H.O.V.A.
Hovito - sgt H.O.V.A.
Iceberg Slim - nah
Jay - nah
J-Hova - S-Hova
Jazzy - nah
Jigga - Not even gonna touch it
Jiggaman - been used before lol I think
President Carter - negative
S. Carter - negative
S Dot - lmfao
Shawn Carter - negative
Young Hov' - Works
God MC - don't think so
ROC - Pushin' it
International Hov - nah
Lucky Lefty (of the Commission) - - negatory
The Blueprint - nope
Young
Young H-O
Hip hop research ...what?!
Thanks for the enlightenment SgtSlaughter
New member
HWTFIHNIDWYJTRTOMG*Bunny* said:The ones in 'color' I feel were more applicable to our previous coversations and random WTSWWRMBNOEKWTFWATA lol
(I dont know what that means but you get my drift ...)
SgtSlaughter
New member
*Bunny* said:
I forgot what I typed... it did mean something as I typed it though
lol @ the sgt to the o.v.
Jigga is my fav rapper of all time, even tho they say hes a biter, but oh well lol hes still my fav from a biziness aspect too!
Bunny thats a great name tho..
SGT nicr job on your lifts bro! 80x is very very good!
keep killin that shit brooo so we can get some damn
at the arnold =]
Then we can
and go
(waiting for bunny's whip in)
3...
2...
1...
Jigga is my fav rapper of all time, even tho they say hes a biter, but oh well lol hes still my fav from a biziness aspect too!
Bunny thats a great name tho..
SGT nicr job on your lifts bro! 80x is very very good!
keep killin that shit brooo so we can get some damn
at the arnold =] Then we can
and go (waiting for bunny's whip in)
3...
2...
1...
SgtSlaughter
New member
lol... same "." ... yup*Bunny* said:
"HWTFIHNIDWYJTRTOMG" let's see...
How... What the Funk I Have No I Deer (lol) What You Just Typed Right There ... OMG
... 
funny shite SgtSlaughter
New member
Thanks bro! Yah deff... I'm pretty happy with the 80's ... especially reppin them on my own... prolly could put up 90's for a few or 95's (concidering the recoving I was still doing from the night outmm107 said:lol @ the sgt to the o.v.
Jigga is my fav rapper of all time, even tho they say hes a biter, but oh well lol hes still my fav from a biziness aspect too!
Bunny thats a great name tho..
SGT nicr job on your lifts bro! 80x is very very good!
keep killin that shit brooo so we can get some damn
Then we can
(waiting for bunny's whip in)
3...
2...
1...
) 
I'm VERY happy with my size... I don't think I want to be too much larger. I need to be much more refined for my likeing though... same size and a bit more probably just MUCH better composition and refinement
... going to take ALOT of clean eating
I'm obsessed with challenging myself and pushing myself... so who knows where I'll be or what i'll do. Havin' fun wit it for now... lots of acomplishments to be had academically and carrer wise still
Can't wait to start the 5x5 in the next few weeks once I figure out my maxes and read more about it
Ah the Arnold
... Should be a good time
... not TOO much ... bad things happen when Sarge does that (see last friday night post, lol).Maybe a lil'
though Not that I need to, but b/c i want to further clarify, I was commenting which of the aforementioned pseudonyms could apply to Sarge based on our previous conversations ... I am however def. a fan Jay Z ...gjohnson5 said:
Interesting about KRS 1 though ... The music industry IMO is full of 'biters' and lyric stealing ... such is the industry I often feel I hear the same things over & over again, it's nauseating ... Perhaps a debate for another thread I probably will have no time to post in, for I am sure gj has more knowledge on that topic than am I ...
'"I'm not a biter/ I'm a writer/ For myself and others/ I say a B.I.G. verse I'm only biggin up my brother"'.
Something else def. comes to mind when I hear the term biter ... Now get back you your diet & traing danggit it
SgtSlaughter
New member
5x5 Preparation continues... new log imminent
Monday 7/31/06 - Squats
6:40pm
Legs felt about 80% ... credited to intense cardio yesterday... still went for "heavy" squats... I needed to try to "max" out so I can plug numbers in to set up a 5x5 program
Warm Up:
I ended up doing a 5 minute incline (12.0) walk (3.0 speed) on the tread long steps to bring glutes into it. Felt as long they were definitely warmed up.
Did some no weight squats, to start with - lol... then just put plates on..
Almost ATF, at or just below parallel:
135x5
185x5
225x5
... pretty tired by here (from yesterday probably, and low food intake maybe?)
belted up:
245x4
.. Started leaning forward on last rep, form suffered. Hadn't tried to squat over 205lbs says my written log since a june (knee was funkt before that, consistent leg training is fairly new to my body)... surprised I repped 225 x 5 easily actually... motivation went down the shitter after that lol... probably cuz I was astonished it went so nicely
... Supersetted leg ext and leg curl
110x8, 120x8, 130x6
Standing Calve Raises:
300x8
400x8
500x6
560x6
7:12pm
Just ate about 1.5 lbs of steak tips and 2 cups of lactose free skim milk .... oh and some sweet local corn on the cob.
Monday 7/31/06 - Squats
6:40pm
Legs felt about 80% ... credited to intense cardio yesterday... still went for "heavy" squats... I needed to try to "max" out so I can plug numbers in to set up a 5x5 program
Warm Up:
I ended up doing a 5 minute incline (12.0) walk (3.0 speed) on the tread long steps to bring glutes into it. Felt as long they were definitely warmed up.
Did some no weight
squats, to start with - lol... then just put plates on..Almost ATF, at or just below parallel:
135x5
185x5
225x5
... pretty tired by here (from yesterday probably, and low food intake maybe?)
belted up:
245x4
.. Started leaning forward on last rep, form suffered. Hadn't tried to squat over 205lbs says my written log since a june (knee was funkt before that, consistent leg training is fairly new to my body)... surprised I repped 225 x 5 easily actually... motivation went down the shitter after that lol... probably cuz I was astonished it went so nicely
... Supersetted leg ext and leg curl
110x8, 120x8, 130x6
Standing Calve Raises:
300x8
400x8
500x6
560x6
7:12pm
Just ate about 1.5 lbs of steak tips and 2 cups of lactose free skim milk
.... oh and some sweet local corn on the cob.SgtSlaughter
New member
dang my chest got owned that other workout... it's friggin' killing me.
Barbell work will be fun on the new routine
Barbell work will be fun on the new routine
alex2678
New member
sgtslaughter said:Just ate about 1.5 lbs of steak tips and 2 cups of lactose free skim milk
99 restaurant has 24 oz steak tips for something like 12 dollars I think. Good stuff when I can't make it myself. I'm a pig though. I always ask for 32 ounces just to see their reaction.
Workin' towards 48. lolSgtSlaughter
New member
lol... NIiiiiiiiiioce!!! Don't forget ... "Oh and I'd like a pitcher of whole milk too please"... "Thanks"alex2678 said:99 restaurant has 24 oz steak tips for something like 12 dollars I think. Good stuff when I can't make it myself. I'm a pig though. I always ask for 32 ounces just to see their reaction.
.... wait staff *gasps*
alex2678
New member
sgtslaughter said:lol... NIiiiiiiiiioce!!! Don't forget ... "Oh and I'd like a pitcher of whole milk too please"... "Thanks"
.... wait staff *gasps*
I should. I'll ask for a side of ribs next time too.They get all confused "So you want two 16 ounce sirloin tip dinners?"
Nope just for me.
I don't share my red meat. Still get 2 boxes and 2 sets of utensils in the bag anyways.
jpt
New member
i'm jealous as hell you going to the aaaaaahhhhnold!!
heres something you may find funny since we're talking about him
http://www.funlol.com/funpages/arnoldspizzashop.html
heres something you may find funny since we're talking about him
http://www.funlol.com/funpages/arnoldspizzashop.html
SgtSlaughter
New member
I wish it was definitejpt said:
lol... i'll have to check that out later I have no audio on this pc
... just saw his jaw flappin'.SgtSlaughter
New member
Notes for self:
Just went through to find out some real weight maxes so I can begin 5x5 training probably in a few days...
Squat: 230x5
Dead: 405x1
Bench: 200x4
Clean: 215x1
PP: 135x5
Row: ??????? (tomorrow I'll find out .. .maybe tonight if i'm feeling ambitious.. although i'm wicked sore right now...whole body soreness, lol)
... I don't think I missed any. Getting very excited, like a little school boy, lol.
Just went through to find out some real weight maxes so I can begin 5x5 training probably in a few days...
Squat: 230x5
Dead: 405x1
Bench: 200x4
Clean: 215x1
PP: 135x5
Row: ??????? (tomorrow I'll find out
.. .maybe tonight if i'm feeling ambitious.. although i'm wicked sore right now...whole body soreness, lol)... I don't think I missed any. Getting very excited, like a little school boy, lol.
SgtSlaughter
New member
I think i'm really under shooting my bench well not really but by 10-20 lbs. I tried maxing out after the boozefest I had... did alot of DB work right before too... so I'm not sure. My BB bench is weak at anyrate if I can do 225 (2 plates with ease for reps i'll be happy). I'm glad my shoulder hasn't been talkin' shit for awhile, hopin' that little guy stays in hibernationjpt said:your deadlift # is very impressive! cheers on that!! wish i could still do those
I really want to boost my Squat and PP/OHP the most I think... the rest will follow.
... rows too actually for serious back thickness that I perceive myself to lack. I have width... but i think it's too shallow thickness for the spread I have
The woes of an overacheiver, lol *shakes head*Thanks bro
jpt
New member
well, i didn't want say anything about your bench b/c i know you have a banged up shoulder, but i would think just by glancing at the other #'s that you'd be able to rep out with at least 235lbs. seems your kind of like me...i have a very strong back...and a very weak chest...mainly b/c of my shoulders but even before i hurt myself i was only maxing 285 2-3 reps at 205lbs (i think that is weak for what i weighed... just me personally) i was doing weighted pullups with a 45lb plate ...btwn 12-15 reps. so i guess just be grateful for having a strong a$$ back and try and improve ont he bench
ck2006
New member
sgtslaughter said:Notes for self:
Just went through to find out some real weight maxes so I can begin 5x5 training probably in a few days...
Squat: 230x5
Dead: 405x1
Bench: 200x4
Clean: 215x1
PP: 135x5
Row: ??????? (tomorrow I'll find out
... I don't think I missed any. Getting very excited, like a little school boy, lol.
GO SARGE GO! little girl chearleader, hee hee!
Ummmm no way in h3llmm107 said:lol @ the sgt to the o.v.
Jigga is my fav rapper of all time, even tho they say hes a biter, but oh well lol hes still my fav from a biziness aspect too!
Bunny thats a great name tho..
SGT nicr job on your lifts bro! 80x is very very good!
keep killin that shit brooo so we can get some damn
Then we can
(waiting for bunny's whip in)
3...
2...
1...
Found it Mr ...
mm ... no no
SgtSlaughter
New member
Yup, chest has come up (appearence wise) a good amount. I think I've rehabed my shoulder pretty well so far, and why I'm ready to make a switch from DB's to BB. Very happy with my DB repping 80's with no probjpt said:well, i didn't want say anything about your bench b/c i know you have a banged up shoulder, but i would think just by glancing at the other #'s that you'd be able to rep out with at least 235lbs. seems your kind of like me...i have a very strong back...and a very weak chest...so i guess just be grateful for having a strong a$$ back and try and improve ont he bench
Time to boost the BarBell tonnage CK: LOL! Thank you!! i'll be doin' my best
SgtSlaughter
New member
*Bunny* said:Ummmm no way in h3ll
Found it Mr ...
mm ... no no
sgtslaughter said:I think i'm really under shooting my bench well not really but by 10-20 lbs. I tried maxing out after the boozefest I had... did alot of DB work right before too... so I'm not sure. My BB bench is weak at anyrate if I can do 225 (2 plates with ease for reps i'll be happy). I'm glad my shoulder hasn't been talkin' shit for awhile, hopin' that little guy stays in hibernation
I really want to boost my Squat and PP/OHP the most I think... the rest will follow.
... rows too actually for serious back thickness that I perceive myself to lack. I have width... but i think it's too shallow thickness for the spread I have
Thanks bro
sgtslaughter said:Notes for self:
Just went through to find out some real weight maxes so I can begin 5x5 training probably in a few days... That is AWESOME .. I cannot weight for this ... I as just as excited as you are
Squat: 230x5
Dead: 405x1
Bench: 200x4
Clean: 215x1
PP: 135x5
Row: ??????? (tomorrow I'll find out
... I don't think I missed any. Getting very excited, like a little school boy, lol.
School boys get owned ya know ...
I'd say good luck but you don't need it
SgtSlaughter
New member
I welcome THAT kind of ownage anyday... especially from you*Bunny* said:
School boys get owned ya know ...
I'd say good luck but you don't need it
Thank you!!
I can hardly wait either... is it weird that i can't wait to cut after how ever long I run the 5x5?! lol... I can wait to really see what's here and finally get rid of the lower ab pouch (I think that was the largest measurment from the caliper BF test too... obviously, lol).... or maybe i'll just keep manipulating my diet on the program and add LBM and loose BF that way I don't have to
Diet = under microscope... quality foods, a few cheats here and there but no gorgfests unless they are warented
And not boozing for me That's awesome to hear.. no hanging with the Buns then ... you know me Gorgefestssgtslaughter said:I welcome THAT kind of ownage anyday... especially from you
You just wanna borrow my socks ...
Thank you!!
... or maybe i'll just keep manipulating my diet on the program and add LBM and loose BF that way I don't have to
^^^ ding ding ding
Diet = under microscope... quality foods, a few cheats here and there but no gorgfests unless they are warented
SgtSlaughter
New member
only to tie you up with them*Bunny* said:You just wanna borrow my socks ...
That's awesome to hear.. no hanging with the Buns then ... you know me Gorgefests
hehe i said "warrented" ... they will be there
Just not 3 in a row every week SgtSlaughter
New member
Back in the day buffet at noon:
"20 inch wheels on de Impala"
good shit.
Ok, been pluggin' in values into the 5x5 spread.
I'm going to ride it out with NO "accesory" work for as long as I can stand it mentally... cardio will be done... i will continue to eat my ass off as I have been... weights going up still.
Can't wait to be at week 7 and more ... can't wait to see how long I can ride it out either, should be fun.
Is it possible to replace inclines on the spreadsheet 5x5 Bill Starr program with Military or Push presses??
Tonight will be Major rowage... GP Rows .... start low see how heavy I can go and plug that into the spread and i'll be ready to start the program the end of this week or weekend.
New Thread/Log will be started as well
"20 inch wheels on de Impala"
good shit.
Ok, been pluggin' in values into the 5x5 spread.
I'm going to ride it out with NO "accesory" work for as long as I can stand it mentally... cardio will be done... i will continue to eat my ass off as I have been... weights going up still.
Can't wait to be at week 7 and more
... can't wait to see how long I can ride it out either, should be fun.Is it possible to replace inclines on the spreadsheet 5x5 Bill Starr program with Military or Push presses??
Tonight will be Major rowage... GP Rows .... start low see how heavy I can go and plug that into the spread and i'll be ready to start the program the end of this week or weekend.
New Thread/Log will be started as well
SgtSlaughter
New member
I like that responsejpt said:
Going in the dungeon to row til' I can't row no mo' ... come back with a number and reps for my true max... and that'll get plugged in
Then i'm ready to begin 5x5 ... not today though... but i want to, lol... 3 days of training per week...
going to be interesting... what do i do with the other 3 ... blah keep busy and cook food, lol.I'll be back with my rowing results in ~ 30 minutes
Cardiosgtslaughter said:I like that response
Going in the dungeon to row til' I can't row no mo' ... come back with a number and reps for my true max... and that'll get plugged in
Then i'm ready to begin 5x5 ... not today though... but i want to, lol... 3 days of training per week...
I'll be back with my rowing results in ~ 30 minutes
Abs School Sleeping Volunteer Work TRAVEL SgtSlaughter
New member
How could I have forgotten about the CASSVT*Bunny* said:Cardio
lol... so yeah... back at the 'puter with ice on my right shoulder *mutters cuss words*
here's the workout:
ROWS:
45 (bar) x 10
65x8
95x5
115x5
135x5
155x4
165x screw it... 170...
170x3 (cheated/popped up the 3rd rep though)
180x2 & 3/4
let's try it...
190x 2 1/2 reps, lol...
185x1 seems like good middle ground to put in the spread.
VERY DISSAPOINTED:
Bench:
135x5
155x5
175x4
185x5
195x2 ... 3rd rep right shoulder said "FAHK YOU SARGE"... racked it...
... I HATE BB Bench
DB's feel so much better
... Maybe I should input a lighter number than the 200x4 max I got before for Bench? Fuggin' hate you right shoulder... HATE YOU... evil lil' shit
..ah crap that was only 3 days ago I went for that 200x4
lol... <--- genious
I'm banning myself from weights til' Monday I think... let my body start fresh. Ok... MAYYYYYBE I'll do a light squat and OHP press day in there
I'm going to be doing mini cardio sessions ... 20-30 minutes I'll try to get in for these next few days... or however long i can last in the heat doing jumprope and/or Sprints.
Body weight check: 204.0 lbs currently
(201.5lbs or something like that this am after fluid release)
WOOHOO haven't dipped below 200.0 for a bit... good stuff
BiggT
New member
Sarge, don't be afraid to start too conservatively, worst case scenario if you do that is you can prolong the training cycle 2 or 3 weeks for even bigger net gains, not too bad actually.....if you're too generous to yourself to start, worst case scenario is you blow yourself out too soon and have a crappy experience with this......so don't feel like you can't err on the side of caution, this is a lot of volume, despite what it looks like 'on paper'.....and you're adding weight to the bar every week.
On the bench, make sure you're not flaring the elbows, and don't grip crazy wide, even competitive powerlifters train with a narrower grip when they have the shirt off, those 2 things should help the shoulder. When you start piling on size you'll love the barbell much more than the dumbells, the body doesn't know points, angles, planes, and all that stuff, all it knows is total work, and you can really overload the upper body with a barbell. Also, you can make 5lb jumps on the bar, most places have dumbells in 5lb increments, which is a 10lb jump and will bring upper body pressing to a screeching halt sooner rather than later.
Don't worry about 'only' training 3 days a week, with the volume and workload, you won't want to train anymore. I remember mm107 had that very same concern, so ask him about it, you really won't want to and won't be able to train any more, unless they are cardio/ar type workouts.
How many cals a day will you be eating? Do you have a bodyweight in mind or any strength goals? I also never asked how tall you are? You look very lean with a lot of room on your frame....this could be very fun. Good luck to you, I'll be following along.
On the bench, make sure you're not flaring the elbows, and don't grip crazy wide, even competitive powerlifters train with a narrower grip when they have the shirt off, those 2 things should help the shoulder. When you start piling on size you'll love the barbell much more than the dumbells, the body doesn't know points, angles, planes, and all that stuff, all it knows is total work, and you can really overload the upper body with a barbell. Also, you can make 5lb jumps on the bar, most places have dumbells in 5lb increments, which is a 10lb jump and will bring upper body pressing to a screeching halt sooner rather than later.
Don't worry about 'only' training 3 days a week, with the volume and workload, you won't want to train anymore. I remember mm107 had that very same concern, so ask him about it, you really won't want to and won't be able to train any more, unless they are cardio/ar type workouts.
How many cals a day will you be eating? Do you have a bodyweight in mind or any strength goals? I also never asked how tall you are? You look very lean with a lot of room on your frame....this could be very fun. Good luck to you, I'll be following along.
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SgtSlaughter
New member
Thanks for all the great input bro... ok, i'm going to cut back and go more conservativly because it's really a never ending cycle for as long as one can handle itBiggT said:
I'm going to watch my form on bench and see what i'm doing that's aggravating my shoulder... good call.
Cals a day: aiming 3.5-4,000 ... over or under will happen, that's my goal and it's been working well so far. I put on LBM on only 2k something and busting my ass this past training routine. Red meat in my diet 2-3 days per week
Calorie overload days will prolly be > 7,000 calories (hehehe )Bodyweight in Mind: Not really, just increase LBM with as LITTLE BF as possible... who doesn't want that, lol... no i'm not trying to put on sheer size with fat...
Strength: Nothing crazy in mind, whatever I can push and pull and keep getting PR's ... I'm doing this for a structured routine with less training days. In and out with true purpose.
Height: I think the same height as you as you've described in your thread. 6 footer but with shoes 6'1 and a little more.
Thanks bro! Ah... "very" lean
Good to hear but i don't see it like that as we come from different backgrounds/training goals (damn BB mentality... no paper thin skin here lol). I'm going to try and bust my ass... I will make progress on this routine i'm really excited to see how my body reacts to it Oh and the 3 days a week... i'm sure it will kick my ass I welcome it... but mentally... i will do cardio/HIIT the other days to start at least or as my schedule allows! Nothing crazy though... prolly 10-20 minutes... my endurance sucks.
Thanks bro... stick around and when I start the new thread I'll be in the Training forum
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SgtSlaughter
New member
Exercise- Test Weight-Reps Achieved-1RM-5RM
Squat: 230 @ 5 - 259 - 230
Bench: 200 @ 4 - 218 - 194
Row: 185 @ 1 - 185 - 164
Dead: 405 @ 1 - 405 - 360
PushPress: 130 @ 4 - 142 - 126
These are my final inputs
lol... I am ridiculously unproportionally ... that will change
Has anyone tweaked numbers mid training cycle... either to increase or decrease? If so... just curious how that went.
Squat: 230 @ 5 - 259 - 230
Bench: 200 @ 4 - 218 - 194
Row: 185 @ 1 - 185 - 164
Dead: 405 @ 1 - 405 - 360
PushPress: 130 @ 4 - 142 - 126
These are my final inputs
lol... I am ridiculously unproportionally
... that will change Has anyone tweaked numbers mid training cycle... either to increase or decrease? If so... just curious how that went.
SgtSlaughter
New member
Thanks bro!mm107 said:
lol... I don't know yet, 5x5 starts monday. Taking the next few days off from weights.
I dont' really care for inclines anyway... so figured I'd use more of a delt exercise and then i figured might as well use a nice full body OLY lift like push press.
I'm underestimating all but dead cuz that i know i can do... cuz i haven't even really trained for it and I'm just good at pulling.
BiggT
New member
Of course you can tweak numbers mid-cycle.....the only thing is try not to have to decrease them, if anything, once again, lol, err on the side of caution and start off too light if anything, then you can make bigger jumps......the spreadsheet is just a rough guide, at this point %'s in training do more harm than good because you're progressing fast and you're not gonna be the same lifter on Mon 8/28 that you were on Mon 8/14....if anything, the heavy ession, which you add to weekly is your 'spreadsheet'......the excel program is good so people don't get too crazy and hit a wall.....but, yes, you can make bigger jumps if you feel you can.
SgtSlaughter
New member
I'm going to need to figure out the chains deal too for the micro loading and "weird" weight sets like 117... bar + 2 (35lb plates) + 2 lbs, lol... my gym nor I own 1lb plates.
What'd u do for that MM?
What'd u do for that MM?
BiggT
New member
You can buy olympic plates that are in small increments at most stores/warehouses that sell to commercial gyms.....you could buy 2 pair of say, 1lbers and keep them in your gym bag......honestly, you'll be able to make the 5lb jumps for a quite while (maybe even 10 at times in squats/deads), and when you do start to slow down, it will be the upper body pressing.
SgtSlaughter
New member
ok... so rounding up for each set a few pounds won't kill me?BiggT said:
... and when it does buy the little guys
Just looked up the spring collers my gym has they say they're 1lb OLY Spring collars Good to know Thanks broly
BiggT
New member
Yeah....rounding up will be fine.....again, 99.9% of this is that you get good at big lifts, it really is that simple.....everything else is just implementation and personal preference, if you get that big 99.9% chunk right (progress on a few big lifts) you'll see how the rest are minor details that are expendable in the grand scheme of things.
SgtSlaughter
New member
Like you said "I'd rather be very good/master of a few things than be a jack of all trades" ... something to that effect
... I'm really curious as to what will happen to my isolation movements after I decide to switch it up again.
My plan, as of this momment, is not to do ANYTHING off the training routine other than abs and cardio on my off days (i'm sure i'll take 1 full day off too).... no curlage at all.
... I'm really curious as to what will happen to my isolation movements after I decide to switch it up again.
My plan, as of this momment, is not to do ANYTHING off the training routine other than abs and cardio on my off days (i'm sure i'll take 1 full day off too).... no curlage at all.
SgtSlaughter
New member
Thanks SBT!sbt2082 said:
Good Luck with the new 5 x 5 program
Nice Avatar!
BiggT
New member
sgtslaughter said:Like you said "I'd rather be very good/master of a few things than be a jack of all trades" ... something to that effect
... I'm really curious as to what will happen to my isolation movements after I decide to switch it up again.
My plan, as of this momment, is not to do ANYTHING off the training routine other than abs and cardio on my off days (i'm sure i'll take 1 full day off too).... no curlage at all.
Sarge, when you train a few lifts that give functional carryover, everything will be much stronger after you get reacclimated. For example, a guy who can squat 500lbs ATF raw or in just a belt who never does leg presses can leg press for a few weeks and shouldn't have a problem repping with 1000...whereas the guy who never squats , but leg presses 1000lbs would not only be crushed by a 500 squat, but he'd have to take a long time developing the stabalization to even squat his bodyweight.
Just getting strong in general over a few lifts will carryover to all that iso stuff if/when you want to resume it.
SgtSlaughter
New member
Makes sense
What do you think about DB's and BB carry over?
What do you think about DB's and BB carry over?
BiggT
New member
sgtslaughter said:Makes sense
What do you think about DB's and BB carry over?
With me, I don't think switching to dumbells gives magic carryover. It can help strengthen stabalizers, and then when you go back to the barbell and reacclimate and begin a training cycle, you could break through a plateau. A lot of guys use dumbells for 1 or 2 weeks, then come back the the barbell stronger and think the d-bells magically strengthened them, but really, it is simply a deload, the combined weight of the dumbells is less than what they were using on the bar and the fatique faded and they weren't away from the barbell long enough for their gains to fade/get de-acclimated/lose their groove.
I went off track from what you were most likely asking. Yes, it will carryover....if you're SIGNIFICANTLY stronger on the barbell, you'll be able to handle heavier dumbells.....a 350lb bencher who never used dumbells will be able to pick up a pair and blow away a 250lb bencher who trains with dumbells.
SgtSlaughter
New member
Ok... it all comes back to the basic load and deloading of progressive resistance
I like to think of my DB bench being decent (80's x 5... haven't gone for triples or singles with DB's). Maybe it's not... at any rate... it's something about the positioning of me and my pressing movement that get's all EFFED up when using a barbell.... i'm going to work on figuring what's wrong with my form. I have a feeling my elbows flare/stay parrell with the bar when i'm not paying attention may have to vid myself.
I like to think of my DB bench being decent (80's x 5... haven't gone for triples or singles with DB's). Maybe it's not... at any rate... it's something about the positioning of me and my pressing movement that get's all EFFED up when using a barbell.... i'm going to work on figuring what's wrong with my form. I have a feeling my elbows flare/stay parrell with the bar when i'm not paying attention
may have to vid myself.SgtSlaughter
New member
8/3/06 - Thursday
Cardio:
10 minutes walking Incline (8-12.0) @ 3-3.5 speed
10 minutes fast pace Hill Intervals Arch Trainer
5 minutes Step Mill 8-14 speed, varying steps, wide..narrow, on toes, ect
^^^^ Did Step mill again after I got my heart rate down and some h20.
Abs:
3 sets Below Sea Level ala Ghede
80x8, 90x8, 110x8
I saw some kid swinging the leg extension machine... like Cheat extentions!! WTF?!?!?! lol... dumb ass is going to bust his knees off. He even propped himself up using his hands on the side under his glutes
Cardio:
10 minutes walking Incline (8-12.0) @ 3-3.5 speed
10 minutes fast pace Hill Intervals Arch Trainer
5 minutes Step Mill 8-14 speed, varying steps, wide..narrow, on toes, ect
^^^^ Did Step mill again after I got my heart rate down and some h20.
Abs:
3 sets Below Sea Level ala Ghede
80x8, 90x8, 110x8
I saw some kid swinging the leg extension machine... like Cheat extentions!! WTF?!?!?! lol... dumb ass is going to bust his knees off. He even propped himself up using his hands on the side under his glutes
Way to HIIT that cardiosgtslaughter said:8/3/06 - Thursday
Cardio:
10 minutes walking Incline (8-12.0) @ 3-3.5 speed
10 minutes fast pace Hill Intervals Arch Trainer
5 minutes Step Mill 8-14 speed, varying steps, wide..narrow, on toes, ect
^^^^ Did Step mill again after I got my heart rate down and some h20.
Abs:
3 sets Below Sea Level ala Ghede
80x8, 90x8, 110x8
I saw some kid swinging the leg extension machine... like Cheat extentions!! WTF?!?!?! lol... dumb ass is going to bust his knees off. He even propped himself up using his hands on the side under his glutes
Yeah yeah yeah, lame joke I know SgtSlaughter
New member
lol... you said it, not Isbt2082 said:Way to HIIT that cardio
Thanks... yah, I can't really help that, eh.jpt said:
I think it all stems way back to my moron lifting years (or rather...more moronic diet, or lack thereof for yeeeears). I used to do back work all the time... had a V taper and traps since highschool... but that's all that grew right off the bat. My bench was much worst than it is now, I think I used to struggle with the bar (yes... 45lbs). But i don't remember ... I blocked the bad memories out from my mind, lol.
And squating... used to do 1/8 squats with 315 in the highschool weight room for my track coach, lol.
Nothing is better than self education and the RIGHT people pointing you in the right directions that's for sure.
No gym tonight... planned trip to the Beach for some AWESOME pizza and just walk around a bit.
