Moya's Log of Insanity: 90 Day Transformation Edition

[moya]

sick spread. nice progress.

+1 for the quad progress
-1 for sneaking your plum into the photos again

lol, didnt quite notice that until after i posted it... had my pants hitched a little lower because my wife also took some pictures (that i didnt put up) of my lower abs... starting to get the veins coming out there...
i know my arms are not spectacular by any means, but ive never really done much iso work for my bi's before, they have come a long way in the short time... that back has been a work in progress from years of heavy deadlifting...

 

[wcjcMr.O]

lookin good man, looks like you have gotten better at posing too. looks like you werent even really spreading your shoulder blades in your first rear lat. nice work

 

[moya]

solid, back development has definetly come out the best along with ur quads

thanks, means a lot coming from a beast like you...
they say the Mr. O is won from the back...
my quads have just been hiding under the fat, squatting 4x week now (no deadlifting) up to the powerlifting meet i have planned at the end of march...
proof here that 148 is a legit weight class...

friday, 3/4 workout...

squats
warmup 5x135, 3x225, 1x275, 1x315
work
7x5x340 great depth... not using wraps on these as the comp dosnt allow them...
bench (yo Zed...)
warmup 10x45, 5x135, 1x185
3x205
2x205+1 very slight assistance...
got mad...
3x195
3x195
3x195
3x200
2x200 +1 very slight assist
2x200 +1 very slight assist
2x195 +1 "
2x195 +1 "
3x190 +1 "
some improvement here, im thinking if i would have done these monday i would have been better off, i was just too sore... seems like i do better with bench when i get in 2 sessions a week

db oh tri ext
2 hand
5x60
5x80
5x100
3x105 PR weight
3x110 PR weight...
1 arm at a time drop set
5x35, 6x30, 8x25

db chest raises
20x10's
10x15's

side delt raises
10x20's
10x25's
10x30's

incline db press
10x50's

some pushups in the dry sauna... didnt really count them, probably about 50 total, some with feet up... 15 min dry sauna...

for lunch, went out... tried Dan's Smoke Pit and had some shredded pork and tri-tip, didnt weigh it out but it was probably about 10oz+ of meat, light on the bbq sauce, ranch beans on the side, and 1/2 a side of red potatoes...

pre- workout i hit up the whole wheat cereal again and right before i went out the door downed 2tbs peanut butter...
had a carb/nitrous drink during the workout, and a muscle milk right after...
another 'cheat meal' tonight, of a footlong sub on whole wheat, roast beef, extra spinach, extra olives, wax, bell and jalapeno peppers, pepper, vinegar and olive oil...

about to eat again now, but will tone it back down, no more carbs for the day... im not sure i got in as many as i had planned on, but i looked a lot fuller in the gym for sure... remeber i wake up late because i work nights, so i still have a few smaller meals to go...

KILL THAT SHIT!!!!

 

[Peterlumberjack]

sick spread. nice progress.

+1 for the quad progress
-1 for sneaking your plum into the photos again

very funny, i was also startled by this.

 

[moya]

saturday 3/5/11...

squats
warmup 5x135, 3x225, 1x315
work
10x3x360 made good depth once again... maybe only 2 or 3 total reps a hair high of parallel/contest depth...
shoulder got irritated, widened grip on bar half way through and it helped noticably...

rack pulls at the knee
10x225
5x315
1x405
1x455
1x495
1x515
5x1x495
3x5x405

deadhang pullups
4x5xbw

standing cambered bar curls
3x5x85

21's, curls, wide grip
21xbar

db shrugs
10x80's

seated calf raises
2x12x90
3x8x100
will put more effort into these next week, didnt really feel heavy, just doing 'somthing' rather than nothing...

db hammer curls
10x25's
10x20's

machine low rows
20x90

 

[Peterlumberjack]

nice rack pulls, i love those

 

[moya]

i could go heavier if i used straps... im acually considering it to help my lockout...
ive gotten just over 525 off the ground with decent speed at my last meet... would love to pull that at the end of the month...
may even try pulling it conventional for a change...
grip will not be an issue at the meet because they use a real deadlift bar... the pos i train with at gold's is a joke... ive bent one into useless condition already...
CHALK AND HATE!!!

 

[Peterlumberjack]

real deadlift fatter? do you dead sumo now? whats your foot stance on your racks? those pulls are even more impressive without straps. I dont try anything over 400 without. usually switch at 365 or it hurts my reps.

 

[moya]

real deadlift fatter? do you dead sumo now? whats your foot stance on your racks? those pulls are even more impressive without straps. I dont try anything over 400 without. usually switch at 365 or it hurts my reps.

no, a deadlift bar is thinner, so you can get your hands around it better... it also has a good ammount of flex in it, so the bar will come up before the weight breaks the floor... also the knurling is sharper, good for getting your hands to 'stick' to the bar... or rip your callouses if it slips...
i dont use straps because i need the strong grip for comp, where they are not allowed...
i can static grip 405 for 10 seconds no prob... 515 was tough to grip today, but i had it up and locked well...
ive pulled sumo in all my comps so far, but play around with conventional stance here and there, and am thinking i may need to go back to it (what i started with) to break some new PR's... i have always pulled conventional in my rack pulls...
my sumo gives less rom to the lift... however, my lift off the floor is strong, so im thinking conventional will give me more distance to build up speed and break through my sticking point, just above the knees...
wish i had a coach... ripptoe vids are the next best thing though...

 

[zedhed]

Hey destroya I gotta say I love the way you think things through out loud on your log here. Also I cant believe how you are coming along in your pics. Outstanding work bro!