Fitness Log

[Tblock1]

Remember the best person to compare yourself to is yourself... but it does help to have someone else too Actually I took those forearm pictures like a month ago so my forearms are actually .5 inch bigger now They have been a little less veiny recently though as I have gained a little fat.

Jdid23: Yeah that was the first time I have done dips, I'm doing them the last workout of every week now, I'm going to do them again today

Oso: Yeah but your biceps are a little bigger than mine. I haven't really done much isolation work for them, so they are lagging big time. All the gain I've gotten in my arms recently has been triceps. And I really need to work on my legs, your legs are beast compared to mine

 

[Tblock1]

Sunday 1/03/09

.25 mile warmup 1:18 on track

Squat (all sets x 5 unless noted)
125
150
180
210
1x3x250
1x8x180

Bench
115
135
160
190
1x3x220 (barely got 3rd, hard!)
1x8x160

Row
80
100
120
140
1x3x160
1x8x120

Front Squats
1x3x205

Weighted Dips (all weights are bodyweight + lbs)
1x5x25
1x8x30 PR
1x5x35
1x6x40 PR
1x4x30 (tired!!!)

Barbell Curls (not sure about pr's)
1x8xbar+55
1x3xbar+75
1x8xbar+60

Side laterals
1x10x25's PR

DB lying Skullcrushers
1x10x40's PR
1x8x40's

Pushdowns
1x10x70 PR

Weight at night after workout:
191.4 lbs w/ athletic shorts +t-shirt

Arm Measurements (taken 15 minutes after workout)

right arm fairly pumped: 15.0" PR
left arm fairly pumped: 14.5" PR

Comments:
Good, fun workout. Squats are still pretty easy, but bench was hard. I've lost a little strength on bench and barely got the 3rd rep. I'm probably not going to make the 220x5 monday and am going to have to restart week 3 for bench. I'm really loving dips and db skullcrushers right now, my dip strength shot through the roof from last week, as I barely got 35lbs x5 reps last week, and 1x6x40 was pretty easy this week. I never really got into barbell skullcrusher, but I am loving the db ones, they give me an amazing triceps pump. I was going to do more front squats, but I got tired out.

 

[JDid23]

sick front squats!!!! which grip did you use?

also make sure you do your dips full ROM

i know what you mean about comparing yourself to only yourself- i was kidding with EM

 

[oso0960]

Nice PRs! But holy shit that's a lot of stuff you did haha.

 

[Tblock1]

sick front squats!!!! which grip did you use?

also make sure you do your dips full ROM

i know what you mean about comparing yourself to only yourself- i was kidding with EM

I used clean grip. And yes, I go full rom on dips. I was trying to show my friend how to do dips and he was doing this 1 inch bullshit and I was laughing my ass off lol. I'm going to start prioritizing front squats on Monday, doing a couple hard sets and setting pr's.

Oso: If you think that is a lot of volume you should of seen my workouts before I kept a log, I would get super into it and do like 10 sets of everything in the gym. My heart would be beating like 180 easy the whole time! That;s why I am glad I started the log, it keeps me focused.

 

[Andalite]

Congrats on all the PRs

 

[Tblock1]

Tuesday 1/05/10
weight pre-workout: 190.8 lbs with t-shirt and athletic shorts
Run: 1.5 miles 10:04 on track (hard!!)

Squat(sets x5)
130
155
185
215
250

Bench
115
140
165
195
1x4x220 (failed 5th rep) PR

Row
80
105
120
140
160

Front Squat (clean grip,,,fucking hard!)
1x5x205 PR
1x5x215 PR

Situps
2x10x90 PR

hypers
1x12x55 PR
1x10x55
Stretching

Comments:

Hard workout today, I am in horrible cardio shape and the run destroyed my motivation and energy. Front squats forced me to be motivated though. One question: So since I didn't get the 5th rep on bench should I restart this week next week?

 

[JDid23]

awesome work man!!!! sick workout.. This is just an opinion, but i think your front squat is a bit high in comparison to your back squats. If you want to try 225 for bench and think you can hit 4-5 reps, go for it by all means. If the 220 took a ton out of you though and you were fried by the 5th rep i wouldn't move up.

 

[Tblock1]

awesome work man!!!! sick workout.. This is just an opinion, but i think your front squat is a bit high in comparison to your back squats. If you want to try 225 for bench and think you can hit 4-5 reps, go for it by all means. If the 220 took a ton out of you though and you were fried by the 5th rep i wouldn't move up.

Fot the front squat vs back squat thing, I don't think one or the other can be high in comparison to each other. It's like saying that your wide grip bench is out of proportion in comparison to your regular grip bench. It's just a different type of the same exercise so I'm not worried what my ratio is

 

[oso0960]

USUALLY it's ~ 80% of your back squat and USUALLY it's around the same as your bench press. But you're right it's like comparing apples and oranges lol.

 

[SaiBoT]

Tuesday 1/05/10
weight pre-workout: 190.8 lbs with t-shirt and athletic shorts
Run: 1.5 miles 10:04 on track (hard!!)

Squat(sets x5)
130
155
185
215
250

Bench
115
140
165
195
1x4x220 (failed 5th rep) PR

Row
80
105
120
140
160

Front Squat (clean grip,,,fucking hard!)
1x5x205 PR
1x5x215 PR

Situps
2x10x90 PR

hypers
1x12x55 PR
1x10x55
Stretching

Comments:

Hard workout today, I am in horrible cardio shape and the run destroyed my motivation and energy. Front squats forced me to be motivated though. One question: So since I didn't get the 5th rep on bench should I restart this week next week?

What's the point in this workout?

 

[SaiBoT]

Saturday 12/05/09

Cardio 2 miles 14:16 on treadmill
Stretching.....
Warmup Bench
45x15
45x10
95x5
115x5
135x5

Bench (9 reps 215, 15 reps total)
1x3x215 PR
1x2x215 (messed up 3rd rep)
1x2x215 (failed 3rd again)
1x2x215 (only tried 2, used closer grip)
1x6x185 (failed 7th rep, 215 took it outta me)

Front Squat (wrists hurt slightly with clean grip)
1x5x135 (warmup)
1x2x205 PR
1x1x225 PR
1x1x235 PR
1x0x245 (almost!!!)
4x2x205 PR (sets)
1x8x175 PR (damn tiring!!! )

In here you barely do 2-3 reps bench press with 215lbs and 3 days later you claim a PR adding 40lbs to the bar? Wow you are quite the phenom aren't you?

 

[Tblock1]

In here you barely do 2-3 reps bench press with 215lbs and 3 days later you claim a PR adding 40lbs to the bar? Wow you are quite the phenom aren't you?

Yeah I am quite the phenom aren't I? Thanks for the compliment dude! If you might have noticed, I was doing smolov jr and which focuses on really low rep sets so I am pretty fast twitch upper body. And I had been benching 3-4 times a week so I was pretty tired, hence I rested from Friday to Tuesday and then was all ready to set a new pr. Do you really believe I would lie about something like that when I keep a log? Seriously think before you post.

 

[tblock11]

Goals Page

Current Lifts @ 180 or so All lifts current maxes, some may be higher now

Bench- 235
Squat- 285
Deadlift-335x2
Military Press-140
Power Clean-165
Front Squat-205
All Total-1365 Powerlifting total-855

Goals (plan to obtain these soon-not sure how soon though)

Bench-270 (or 1.5bw) (easiest)
Squat-360 (or 2x bw) (little harder)
Deadlift-450 (2.5x bw) (hardest)
Military press-180 (or 1x bw) (not too hard)
Power Clean-225 (or 1.25x bw) (technique!!!!!!!!1)
Front Squat-315 (or 1.75x bw) (harder-will need to front squat more)
All total-1800 Powerlifting total-1080

435 lb total gain, 225 lb powerlifting gain

Running Goals Conditioning Goals
-5:00 minute mile -100 pushups 2 minutes (solid form)
- 11:30 2 mile -100 situps 2 minutes (solid form)
-18:00 3 mile -20+ solid pullups
-Better running endurance overall -overall good pushups/situps/pullup endurance
-run minimum of 3 times a week


-currently my best mile is 5:14, best pushup time is 96 in 2 minutes, 59 in once minute
-those times have slipped though since I have concentrated on lifting and not ran and conditioned as much

dude ur weak u need some work u got to be able to run faster. ur one of the weakeest people i kno

 

[Tblock1]

What's the point in this workout?

What is the point of your post?

 

[SaiBoT]

Yeah I am quite the phenom aren't I? Thanks for the compliment dude! If you might have noticed, I was doing smolov jr and which focuses on really low rep sets so I am pretty fast twitch upper body. And I had been benching 3-4 times a week so I was pretty tired, hence I rested from Friday to Tuesday and then was all ready to set a new pr. Do you really believe I would lie about something like that when I keep a log? Seriously think before you post.

Lol that's completely bullshit, doing 3 reps first set, then only 2 on the 2nd and 2 on the 3rd then, from the 5th to the 8th it's 3 days so being that 5th a friday the 8th had to be a monday...
kids

 

[SaiBoT]

What is the point of your post?

The point of my post is that u are doing it wrong... how come you do front squats as one of your last exercises after squats and rows, i mean technically front squats are on the hard side so you should do them at the beginning off the workout not after your legs and stabilizers are all fucked up... but whatever...

Smolov jr and sheiko routines are great they work through accumulation and intensification phases problem is they don't really need to be customized once they receive the personal touch aka CLUSTERFUCK they lose all the effectiveness and purpose...

If you wanna discuss it i'm open for it, i've been in this game for long enough, studied hard for it plus i have my skinny body to prove it, that's why elitefitness administration and needto gave me the title of ELITE MENTOR...

 

[Tblock1]

The point of my post is that u are doing it wrong... how come you do front squats as one of your last exercises after squats and rows, i mean technically front squats are on the hard side so you should do them at the beginning off the workout not after your legs and stabilizers are all fucked up... but whatever...

Smolov jr and sheiko routines are great they work through accumulation and intensification phases problem is they don't really need to be customized once they receive the personal touch aka CLUSTERFUCK they lose all the effectiveness and purpose...

If you wanna discuss it i'm open for it, i've been in this game for long enough, studied hard for it plus i have my skinny body to prove it, that's why elitefitness administration and needto gave me the title of ELITE MENTOR...

Yep fore sure they lose all effectiveness and purpose, taking someone from a shaky 200 bench to a solid 255 bench in 2 months is pretty clusterfucked. I didn't customize the routine, the first time I dropped a few sets but that's all, the second time I followed it exactly. Now I am doing the Bill Starr 5x5, and the front squats came after back squats because honestly I forgot that I wanted to add front squats on Mondays until midway through the workout.

 

[Tblock1]

dude ur weak u need some work u got to be able to run faster. ur one of the weakeest people i kno

Lol a kid at school was sitting next to me at the library and I checked EF real quick and he made and account so he could post on my log. This is his account. And the funniest part is that he is a skinny 150 pound mexican kid.

 

[Tblock1]

Lol that's completely bullshit, doing 3 reps first set, then only 2 on the 2nd and 2 on the 3rd then, from the 5th to the 8th it's 3 days so being that 5th a friday the 8th had to be a monday...
kids

I don't get what you are saying is bullshit. The average person's 3 rep max is 90% of their one rep max, since I am a little more fast-twitch than normal on the bench my 3 rep max was 84% of my one rep max. Some people have a 3 rep max that is 75% of their one rep max, some have 95%. Why the fuck would I lie about it on a fitness website where I have been keeping a log for 2 months? Thanks for the advice about the front squats though, just please don't start calling bullshit on everything I say.

 

[SaiBoT]

I don't get what you are saying is bullshit. The average person's 3 rep max is 90% of their one rep max, since I am a little more fast-twitch than normal on the bench my 3 rep max was 84% of my one rep max. Some people have a 3 rep max that is 75% of their one rep max, some have 95%. Why the fuck would I lie about it on a fitness website where I have been keeping a log for 2 months? Thanks for the advice about the front squats though, just please don't start calling bullshit on everything I say.

We are cool then

 

[Tblock1]

Thursday 1/07/10

Treadmill run: 2 miles 12:06

1.5 hours rock climbing

Friday 1/08/10

All sets are x 5
Squat
130
155
185
185

Military Press
85
100
120
140 PR

Deadlift
205
245
285
325 PR

Good morning
2x5x195 PR

 

[Tblock1]

Saturday 1/09/10
Weight 191.4 lbs morning

Raquetball 45 minutes fast

DB Bench 1x5x45 warmup
1x1x100 PR
1x3x90 PR
1x3x85

Deadlift
1x1x225
1x1x315
1x0x405
1x0x405

Short 5 minute workout, I was at a friend's gym where they actually have heavy dumbells(up to 125) and lots of weight. I deadlifted the day before this but I really wanted to try 405. I would have been able to get it easy the day before, but I was tired today. I really didn't feel that heavy, but I got it half way up and since I didn't have my belt I didn't commit to it enough and didn't get it.

Sunday 1/10/10

Waist measurement morning: 32.5"
neck:15.5" 16.25'' flexed

 

[boylover69]

hey, ur looking good. pic 4 pic?

 

[Andalite]

Dude...your ramp up for Deadlifts is so terrible lol....No wonder you couldn't pull 405. You should've done more warm-ups and not done deads back to back...I would never do what you did. I am weird though...I rest like 5-12 minutes between my work sets when it comes to Deadlifts though on my warm-ups I take no more than 4 minutes. I do time all rest intervals too.

 

[Tblock1]

Dude...your ramp up for Deadlifts is so terrible lol....No wonder you couldn't pull 405. You should've done more warm-ups and not done deads back to back...I would never do what you did. I am weird though...I rest like 5-12 minutes between my work sets when it comes to Deadlifts though on my warm-ups I take no more than 4 minutes. I do time all rest intervals too.

Yeah but the gym was going to close in like 3 minutes. I was already really tired from playing raquetball so I knew I probably wasn't going to get it anyway, plus I didn't have my belt and I had deadlifted the day before so I didn't commit to it enough. I rest like 1-2 minutes between heavy sets, and not at all between light sets lol.

 

[Tblock1]

hey, ur looking good. pic 4 pic?

uhhh,,,,I'll pass on that.......

 

[ExtraMile]

Yeah but the gym was going to close in like 3 minutes. I was already really tired from playing raquetball so I knew I probably wasn't going to get it anyway, plus I didn't have my belt and I had deadlifted the day before so I didn't commit to it enough. I rest like 1-2 minutes between heavy sets, and not at all between light sets lol.

why even bother then? deadlifts are already stressful for the CNS and maxing out and failing twice is even worse, you should have just skipped deadlifts IMO

 

[SaiBoT]

uhhh,,,,I'll pass on that.......

Omg can you believe in this lol

 

[Tblock1]

why even bother then? deadlifts are already stressful for the CNS and maxing out and failing twice is even worse, you should have just skipped deadlifts IMO

Yeah but if you were at my gym with the shitty ass weights you would go apeshit too when you saw lost of squat racks and a shit ton of 45's plus a huge dumbbell rack with no one using them too. When I first started deadlifting I was pulling 3 times a week. I'm pretty well conditioned so I can get away with a lot of volume. Next time 405

 

[Tblock1]

Sunday 1/10/10
Run 1.5 miles track 9:44 (pretty hard, 12 minute recovery, 20 seconds away from puking)

Squat
1x5x155
1x5x185
1x5x215
1x3x255
1x8x185

Bench
1x5x120
1x5x140
1x5x165
1x5x195 (harder than it should be)
1x3x225 (not too bad actually)
1x8x165

Row
1x5x85
1x5x105
1x5x125
1x5x145
1x3x165
1x8x125

Pullups
7,7

Weighted dips
1x5xbw
1x5x30
1x6x45 PR
1x8x35 PR(hard)
1x3x50 PR

DB Skullcrushers
1x7x45's PR
1x4x45's tired!!!

Curls
1x8xbar+60
1x4xbar+70

Alternating db curls
1x8x40's PR

Weight 190.8 post workout w/ t-shirt +shorts (light!!!)

Left arm measured pumped: 15.0" PR
right arm pumped 15.125" PR

 

[JDid23]

nice bro.. i fucking hate curls... honestly more than any other lift what is your current bench PR?

 

[Tblock1]

nice bro.. i fucking hate curls... honestly more than any other lift what is your current bench PR?

It is still at 255, haven't tried to max out again. My other pr's for bench are 205x7, 185x10, 220x4, and yesterdays of 225x3. I did take 265 off the rack yesterday though just to see what it felt like, and it was pretty fucking heavy

 

[boylover69]

uhhh,,,,I'll pass on that.......

come on baby! i dont bite unless u want me to pm me

 

[SaiBoT]

come on baby! i dont bite unless u want me to pm me

You are starting to pissing me off.

 

[Tblock1]

Monday 1/11/10

Grip Training:
1x2x1:00 minute right forearm squeezing black 1 pound grip ball
1x2x1:00 minute left forearm squeezing ball

Pullups:13

Tuesday 1/12/10

Weight pre-workout: 190.4 lbs w/ t-shirt and athletic shirt

Run treadmill: 1.5 miles 10:02 (kinda hard)

Squat
1x5x135
1x5x160
1x5x190
1x5x220
1x5x255 (harder than it should be)

Bench
1x5x120
1x5x145
1x5x170
1x5x200
1x5x225(attempt, got 3 reps then failed)

Row
1x5x85
1x5x110
1x5x125
1x5x145
1x5x165

Grip training
150 lb gripper
left arm=15 reps, some not full reps
right arm=20 reps, again, some not full reps

DB Bench
1x7xheaviest dumbbell in my gym (not sure what it weighs)

Hypers
2x12x60 PR

150 gripper again
left arm=20 full reps
right arm=20 full reps

Comments:
255x5 on squats was harder than it should be, I used a belt for 250x5, but didn't use a belt for today's, and it was harder. On bench the first 3 sets were done with a 2 second pause on the chest, and the first 2 reps of the 200x5 set were done that way, but it really tired me out for the 225x5.

 

[ExtraMile]

what the hell bro my crush grip must suck, iv got a 150lb gripper and can only close that S.O.B for 7 reps haha

 

[Tblock1]

what the hell bro my crush grip must suck, iv got a 150lb gripper and can only close that S.O.B for 7 reps haha

Or maybe I'm just a beast?

 

[ExtraMile]

Or maybe I'm just a beast?

if I stop the negative from being controlled I can get it for 16

Ill admit you are a beast if you can beat me at a double overhand grip hold contest

 

[Tblock1]

if I stop the negative from being controlled I can get it for 16

Ill admit you are a beast if you can beat me at a double overhand grip hold contest

What do you mean by controlling the negative? What weight do you want for the double overhand contest

 

[ExtraMile]

What do you mean by controlling the negative? What weight do you want for the double overhand contest

I mean I did 7 when instead of just letting the gripper spring open I slowly let it open, like with an exercise when you do a controlled negative portion of the rep. If I just let it instantly spring back open after they touched I got 16.

Whatever weight you like but you gotta video it to prove it

 

[boylover69]

YouTube - Silverio yepa,yepa,yepa

 

[boylover69]

Hi!!!!!

 

[Tblock1]

I mean I did 7 when instead of just letting the gripper spring open I slowly let it open, like with an exercise when you do a controlled negative portion of the rep. If I just let it instantly spring back open after they touched I got 16.

Whatever weight you like but you gotta video it to prove it

Alright maybe I'll do it Thursday Do you think I should do it after or before my deadlifts, I'm thinking after? By the way, I was kind of freaked out about that whole boylover69 thing but it turned out it was two of my friends from school, those deucebags!!! Is there any way to delete their account?

 

[ExtraMile]

Alright maybe I'll do it Thursday Do you think I should do it after or before my deadlifts, I'm thinking after? By the way, I was kind of freaked out about that whole boylover69 thing but it turned out it was two of my friends from school, those deucebags!!! Is there any way to delete their account?

just report them and they will get banned, pm a mod with a link to the thread...

what weight are u thinking? i may be 1-2lbs above or below because i will have to convert from KG to lb...

 

[Tblock1]

just report them and they will get banned, pm a mod with a link to the thread...

what weight are u thinking? i may be 1-2lbs above or below because i will have to convert from KG to lb...

I don't know...do you want to go heavier or lighter? I'm thinking either 225, 255, 315, or 375. The heavier it is, the faster the pain ends I also need to find a way to upload my videos, as I lost my video camera software a while ago. I'll work on it though.

 

[tblock11]

i did 20 reps with the hand grip thingy magingy

 

[tblock11]

i just benched 475 lbs is tat good or bad? ive never benched before

 

[Tblock1]

i did 20 reps with the hand grip thingy magingy

Lol that deucebag who posted this is sitting next to me right now. He couldn't even do one rep with the 150 gripper even though it is his second day trying it.

 

[tblock11]

get a life tblock1, u sit in the computer all day talking about fitness with a whole bunch of guys when ur one of the weakest people i kno dont lie and try to make urself look strong. and do this people know u have a boyfriend cuz i dont think angel will like that ur talking with some guys about ur body and trading pics

 

[Tblock1]

YouTube - 275 grip hold for 40+ seconds.AVI

Here's the video of the grip hold contest vs EM. I got 41 seconds I think, from 7 seconds into the video to 48 seconds. And EM....fuck you

 

[ExtraMile]

I havnt been able to lift much this week man Iv been real tired and literally falling asleep when I got back from school. Im gonna do my attempt monday though.

 

[Tblock1]

I havnt been able to lift much this week man Iv been real tired and literally falling asleep when I got back from school. Im gonna do my attempt monday though.

Pussy!!!! Haha you knew you couldn't do it huh? Hahahahahhahahahahhaha

 

[ExtraMile]

Pussy!!!! Haha you knew you couldn't do it huh? Hahahahahhahahahahhaha

are u serious? im gonna fuckin smoke your skinny college ass

 

[Tblock1]

are u serious? im gonna fuckin smoke your skinny college ass

Lol I'm not in college dude.....I just turned 17 a few months ago.... And judging by your avi, I'm definitely bigger than you haha

 

[SaiBoT]

Lol I'm not in college dude.....I just turned 17 a few months ago.... And judging by your avi, I'm definitely taller than you haha

^^^ There I fixed it for you...

 

[Tblock1]

^^^ There I fixed it for you...

lol...my arms are .5 inch bigger than him and my forearms are also .5 bigger than him, plus I'm just messing with him to get the competition going.

 

[SaiBoT]

lol...my arms are .5 inch bigger than him and my forearms are also .5 bigger than him, plus I'm just messing with him to get the competition going.

I saw your video on youtube... i talk with Extramile via msn and we often go on webcam haha.

Too bad i took months off from EF to build my gym, it was during that time he got hurt, if it wasn't for that i can say you would be looking to a 15yo pulling 400lbs pretty soon, but that's life and shit happens.

The way i see this i wouldn't be proud of competeing against someone who's injured, still i think he can beat you

 

[Tblock1]

1/14/10 Thursday

Squat
1x5x135
1x5x160
1x5x190
1x5x190

Military Press
1x5x90
1x5x105
1x5x120
1x5x145 PR(final rep was fairly hard)

Grip hold: 275 for 41 seconds

Deadlift
1x5x210
1x5x250
1x5x290
1x5x335 PR
1x3x255

Good morning
2x5x205 PR

Side laterals
1x12x25's PR (pretty hard, swayed a little at the end)

Arnold Press(w/dumbbell)
2x5x50's(tired)

Pullups:7

Pushups:
Most in 1 minute: 52 (bad!!!)

Run on treadmill: 2.9 miles 26:00 minutes

Stretching 5 minutes

Comments: Deadlift was superhard today! I haven't donw pushups in like 3 months, my old 1 minute record was 59 in 1 minute, so I've lost 7, but it wasn't as bad as I thought. Longest run I've done in a while, was pretty easy and slow pace.

 

[ExtraMile]

Saibot that's some kind words there thanks big bro

tblock dude I watched the vid and you look pretty skinny with a small frame. I hope you noticed what saibot said, I havnt pulled a heavy deadlift since 19th October. I havnt done grip work since 7th November. That's nearly 4 months since my last deadlifts. So your talking trash to a kid who is 2 years younger than you and suffering from a pretty serious injury. But hey I'll give it my best shot and see what I can do and if I don't beat you then I hope your proud that your stronger than a 15 year old boy who weighs less than you (I think?) needless to say I will start training grip again as soon as I can so I can come back and post better times...

Out of interest how much could you lift when you were 15?

 

[JDid23]

didn't seem like you squatted heavy today, so if you're not going heavy on squats, you should prioritize deadlifts... do them first next time because doing squats, military press, and grip strength (really stupid especially RIGHT before) will just make you tired before deadlifts which work your whole body

 

[Tblock1]

Saibot that's some kind words there thanks big bro

tblock dude I watched the vid and you look pretty skinny with a small frame. I hope you noticed what saibot said, I havnt pulled a heavy deadlift since 19th October. I havnt done grip work since 7th November. That's nearly 4 months since my last deadlifts. So your talking trash to a kid who is 2 years younger than you and suffering from a pretty serious injury. But hey I'll give it my best shot and see what I can do and if I don't beat you then I hope your proud that your stronger than a 15 year old boy who weighs less than you (I think?) needless to say I will start training grip again as soon as I can so I can come back and post better times...

Out of interest how much could you lift when you were 15?

Dude I didn't lift when I was 15, but I could do a shit ton of pushups. Seriously though, I've only been lifting for a year and only been squatting and deadlifting for like 4 months. And I honestly don't care about size, I just want to be strong and fit. I'm going into the army and I'm already at the max weight standard I can be for my height. I have read about a shit ton of special ops guys that were small and light framed, but super fast and able to bench 400+. Plus my arms are bigger than you, so stop saying shit about my frame. Dude, lets relax, where I live we all give each other shit just messing around, so that's all I was doing Plus you are one of my favorite guys on here All the running I do does tend to keep me skinny though, but my thoughts have always been to be lean and muscular but super fit and strong.(not there yet)

 

[Tblock1]

didn't seem like you squatted heavy today, so if you're not going heavy on squats, you should prioritize deadlifts... do them first next time because doing squats, military press, and grip strength (really stupid especially RIGHT before) will just make you tired before deadlifts which work your whole body

Yeah thanks that is great advice. It's just that on my excel spreadsheet for my workout squats are first so I always just do them in that order. But next week I'll change that for sure, cause I think I'll be doing 345x5, so I'll need some energy

 

[oso0960]

Yeah thanks that is great advice. It's just that on my excel spreadsheet for my workout squats are first so I always just do them in that order. But next week I'll change that for sure, cause I think I'll be doing 345x5, so I'll need some energy

Kill that shit. Do you use a belt or straps?

 

[Tblock1]

Kill that shit. Do you use a belt or straps?

Belt, no straps. The belt doesn't seem to do much for my strength, it just helps me psychologically because my mom had a burst disk and I am scared shitless of hurting my back

 

[Tblock1]

Long ass cross country hike today, it was raining fing hard half the time, did 3 river crossings Legs are actually pretty tired.

 

[Andalite]

Man...too much shit talking in here. Healthy competition is good (unhealthy is terrible) but competition for personal success is the best

I like the workouts. If you need any ideas on Deadlift progression or anything of the sort, hit me up. Your Deads are looking good (from the numbers I see) so I hope you continue to progress.

I had no idea you wanted to join the army. Man...thats intense. I am actually an avid fiction novel reader but this winter I read to non-fiction books and both were about the Navy Seals. The first one is called Warrior Soul by Chuck Pfarrer and it was the training and experiences he had as a Navy Seal in the early 80s. The next book is called Lone Survivor and is much more recent. It's about a US Navy Seal who had to face 200 Afghani Taliban in 2004. It was 4 Seals versus 200 Taliban and the Seals smoked them. 3 of the 4 died. One survived and this is his tale. Very intense man...and very inspirational.

Just thought I'd share

 

[ExtraMile]

gotta admit navy seals are badass and have a much bigger/better reputation than the SAS...

 

[Andalite]

gotta admit navy seals are badass and have a much bigger/better reputation than the SAS...

Actually, in the book, he gives mad props to the SAS. I think in reality, everyone is second to the Mosad

 

[Tblock1]

Man...too much shit talking in here. Healthy competition is good (unhealthy is terrible) but competition for personal success is the best

I like the workouts. If you need any ideas on Deadlift progression or anything of the sort, hit me up. Your Deads are looking good (from the numbers I see) so I hope you continue to progress.

I had no idea you wanted to join the army. Man...thats intense. I am actually an avid fiction novel reader but this winter I read to non-fiction books and both were about the Navy Seals. The first one is called Warrior Soul by Chuck Pfarrer and it was the training and experiences he had as a Navy Seal in the early 80s. The next book is called Lone Survivor and is much more recent. It's about a US Navy Seal who had to face 200 Afghani Taliban in 2004. It was 4 Seals versus 200 Taliban and the Seals smoked them. 3 of the 4 died. One survived and this is his tale. Very intense man...and very inspirational.

Just thought I'd share

I've read the 2ns book and looked at the first. Good stuff, but SEAL's are all media image in my opinion. Army special ops are just as good or better at the land stuff. And EM, if I could try out for SAS I would definitely go for them way over navy seals. They do far more than Navy Seals, and remember all seals are is just special ops in water. Lol I heard when some seals went out for army special ops they all got blisters on their feet and quit because the marching was too intense for them When I was younger though I was caught up in the image of seals, but now I want to go rangers and then sf. Here's what I got to look foward to in sf:
YouTube - Two Weeks In Hell: Gut-Checks and Puking

 

[Tblock1]

Tuesday 1/19/10

Front Squat
1x5x45
1x5x135
1x5x225 PR(YES!!!)

Squat
1x5x140
1x5x165
1x5x195
1x5x225
1x5x260 PR (wore belt)

Bench
1x5x125
1x5x150
1x5x175
1x3x220(failed 4th)
1x5x205

Row
1x5x90
1x5x115
1x5x130
1x5x150
1x5x170 PR

Pullups:9

Roam Chair situps (dumbbell across neck-upper chest)
1x10x45
1x10x50

Pushups
most in 1 minute: 51

Treadmill run: 2 miles 15:54

Grippers 150 lb
right arm:27 PR
left arm: 12(tired!!!)

Comments: Front squats are going great, thanks to Saibot for suggesting I do them first, that really helped! Really pissed about bench, it hasn't gone up at all I'm just going to keep going on the routine except the the final set on monday and friday, where I will do 220 till I get it for 5 reps every Monday. BTW, on Monday I got 14 pullups, a pr for me. The pushup time was really bad today, I was super tired. So far, the Bill Starr 5x5 has worked great for rows, military press, deadlift, and assistance work, decent for squats, and bad for bench. I think the bench problem is just that my body got used to super high volume intensity with smolov.

 

[JDid23]

get that shit done baby!!!

 

[ExtraMile]

i thought u were doing 5x5?

 

[Tblock1]

i thought u were doing 5x5?

I am

 

[oso0960]

Jeez heavy front squats AND back squats? Why not try benching first? I bet you'll get the 220x5, I'm still amazed you do so much in a workout lol. BTW start jerkin with your left hand.

 

[Tblock1]

Jeez heavy front squats AND back squats? Why not try benching first? I bet you'll get the 220x5, I'm still amazed you do so much in a workout lol. BTW start jerkin with your left hand.

lol I get so much shit when I bring the heavy gripper to school about how awesome it is that I can jack off with 150 lbs of force lol

 

[oso0960]

lol I get so much shit when I bring the heavy gripper to school about how awesome it is that I can jack off with 150 lbs of force lol

lol I used to get that all the time. I remember i even told my physics teacher something like "yeah when I get off I apply 150lbs of force allowing me to shoot at record velocities."

 

[JDid23]

lmao!

 

[SaiBoT]

If it's HG150 forget about it, they are not close to reality, if it was a 1.5 captain of crush then that would be real shit. I have all the HGS from HG100 till the HG350

 

[Tblock1]

If it's HG150 forget about it, they are not close to reality, if it was a 1.5 captain of crush then that would be real shit. I have all the HGS from HG100 till the HG350

Yeah I have heard the hg grippers are easier than the Captains of crush ones but still the hg ones are supposed to be within 5 lbs aren't they?

 

[oso0960]

COCs are the shit

 

[Tblock1]

Oso: Yeah I wanted the Coc one's but they would have cost $54.95 for 2 with shipping while I got 2 heavy grips for $34 shipped.

Thursday 1/21/10

Military Press
2x5x45
1x7x65
1x5x95
1x5x110
1x5x150 PR
1x5x125

Side laterals
1x15x25's PR

Arnold Press
2x8x50's PR

Seated external should rotation (all pr's cause i've never done it before)
1x10x15's PR
1x6x30's PR
1x8x25's PR




Pullups 7

Pushups: most in a minute: 47(really bad)

Comments: legs were still sore so I moved deadlifts to tomorrow. Military press was super hard, even the first rep was hard. The last rep took like 20 seconds and core shaking pushing till I got it up, it was the hardest rep of pressing I have ever done lol. My pushups have been going down because I've been tired. The dumbbell rotators were really fun, I was actually pretty strong at them.

 

[SaiBoT]

Yeah I have heard the hg grippers are easier than the Captains of crush ones but still the hg ones are supposed to be within 5 lbs aren't they?

The real problem with the heavy grippers is that you can have say 2 HG150 and the resistance will vary even though they virtually are same which sucks...

 

[oso0960]

Nice bro! I need to catch up to your pressing.

 

[Tblock1]

Friday 1/22/10

Deadlift
1x5x215(overhand)
1x5x255
1x5x300
1x5x340 PR
1x5x255 (overhand)

Situps on Roman Chair
1x10x50
1x10x55 PR

Curl grip Lat pull
1x5x175 PR

Deadlifts were hard, took 45 seconds to get through the set. Cardio has been shit this week...

EDIT: Forgot to add, yesterday I went on a long hike that lasted well past dark, along with some swimming. Blood sugar dropped so low I almost passed out...

 

[oso0960]

damn 45 seconds? That must've been one hell of a set. good job nonetheless though!

 

[Tblock1]

damn 45 seconds? That must've been one hell of a set. good job nonetheless though!

If you look at andalite's video of 425x5, it was like that, but a little shorter. Last rep took a while.

 

[Tblock1]

Sunday 1/24/10

Squat
1x5x160
1x5x195
1x5x225
1x3x265
1x8x195

Bench
1x5x115
1x5x145
1x5x175
1x3x225
1x2x225
1x5x205 (way harder than it should be)
1x8x175

Row
1x5x95
1x5x115
1x5x135
1x5x155
1x3x175
1x8x135

Dips
1x5xBW
1x5x40
1x6x50 PR
1x4x45

DB Skullcrushers
1x10x45's PR (hard)

Alternating DB Curls
1x6x45's PR
1x8x35's (painful pump)
1x10x20's (painful pump)

Side DB Skullcrushers?
1x10x20's (pump set)

Rep out bench
1x19x135 (bad)

Comments: Horrible workout, was tired from yesterday's long hike. Everything felt super heavy. The 135 rep out felt really light, but I was 5 reps short of my pr because I was so tired.

 

[Tblock1]

Monday 1/25/10

Grip training:
150 lb gripper

right arm: 46 reps PR
left arm: 28 reps PR

Slow reps, controlling the ngative
right arm: 20
left arm: 20
Could have done more but just did these as a warmdown.

 

[Tblock1]

Tuesday 1/26/10

Treadmill 2 miles 14:58(really easy)

Squat
1x5x145
1x5x170
1x5x200
1x5x230
1x5x265 PR (belt )

Bench
1x5x130
1x5x155
1x5x180
1x3x225 (much easier than last time, almost got 4th)
1x2x225
2x1x225
1x5x210

Row
1x5x95
1x5x120
1x5x135
1x5x155
1x5x175 PR

DB Bench
1x8xheaviest db in gym

Comments: Dropped a lot of accessory work today. Didn't do front squats, will do next week.

 

[Andalite]

Congrats on the PR!!!

 

[Tblock1]

Congrats on the PR!!!

Thanks!!!

 

[ExtraMile]

Im gonna catch your bench soon

 

[Tblock1]

Im gonna catch your bench soon

Not gonna happen Lol if that does happen I swear to god I'm going to throw out the 5x5 for bench and start the smolov benching 4 days a week till I surpass you

 

[Tblock1]

I went rock climbing for 2 hours today so I didn't get a chance to do the overhead squats, however I will do them+ military press tomorrow.

 

[oso0960]

lol Tblock you say that my squat and dead are higher but you gotta remember you run before you lift. BTW, your bench is exactly where mine is right now. :/ that's gotta change

 

[Tblock1]

Wednesday 1/27/10

Overhead Squats
1x5x45
3x5x95
2x2x115
A few more sets, can't remember them though

Military Press
1x5x100
1x5x115
1x0x155
1x5x130(failed 4th)

Dumbell Rotators
1x10x30's PR
1x10x25's

Calf Toe Raises
1x30x160

Rep out bench
1x27.5x135 PR

Arnold Press
1x9x50 PR
1x5x50

Cardio treadmill 1 mile 7:18

Comments:
I'm going to officially label overhead squats a shoulder workout!!!! I got a super bad burn in my shoulders after doing them and I couldn't even do 155 for 1 rep on military press, let alone 5 like I was supposed to do!!!! Overhead squats went decently well but my form was bad, I didn't go deep enough and my knees went too fat out and.............. I took videos of it and will post it when it finishes uploading. Andalite, since you are kind of the overhead squat king it would be great if you helped me out with technique issues.

 

[Tblock1]

Here's the video from my workout:
YouTube - Workout Overhead Squats-Rep out Bench.wmv

 

[Andalite]

I will comment on this shortly...Marking my territory right now

 

[ExtraMile]

some things I notice already and i dont even do OH squats are:
-your drifting forward onto your toes instead of staying on your heals
-your shoulders need to be locked out and stiff
-your knees are bending inwards

and where are these amazing forearms man? lol