My New Journal

[BlondBomber]

Well, in a forum discussion that question would open a can of worms, but for me, yes. I am 6'2'', so I have a much different experience squatting than shorter lifters, as I have a long ass range of motion. What hacks do for me is keep my back straight, obviously, so I can focus more on hitting my quads than balancing a bar on my back. I always end up rounding my back when squatting, something I have tried working on, but I still always have to do it somewhat at the bottom of squats. Also, I can use a much more narrow stance on hacks, which brings my quads more into the motion than my hams, glutes and low back muscles that squats tax for me. I am now trying to master front squats, which I plan on rotating with hacks. Today's workout was not normal for me, I normally start with hacks or squats, then leg press, then leg ext., then walking DB lunges.

 

[Phaded]

nice thanks for the info bro i'm gonna start donig hacks instead of normal squats.. do i also use the method ass to floor or just knees to a 90 degree angle..

 

[BlondBomber]

I would recommend going to a 90 degree angle, any further just overly recruits the glutes, this goes also for normal squats in my experience. Plus, you can use more weight which equals more growth.

 

[Phaded]

good loking out broham

 

[BlondBomber]

1: normal
2: can tuna, heart of Romaine salad w/capful dressing, dip
3: 1 c brown rice, chicken breast, dip
4: can tuna
5: cup o' pollo, diet Dr. Pepper Super Big Gulp
6: chicken breast, heart of Romaine salad w/capful dressing

Today was boring as fuck. I normally rest on days that I go to school, so resting today with nothing to do sucked ass. I weighed 203 yesterday before cardio, so I predict I will break 200 in the next week.

 

[BlondBomber]

AM: treadmill.4mph.45min.wave(3%10min.5%10min.3%10min.5%10min.0%5min.)

PM: Delts/Triceps
1. standing behind-neck press
45x10
45x10
65x10
95x10
115x8
115x8
2. one-arm lateral raises
20x10
25x10
3. deltoid flyes
90x10
100x9
4. alternate front raises
25x10
30x10
5. short-bar upright rows w/straps
80x10
90x10
6. V-var pushdowns
20x10
30x10
42.5x5, 35x3, 30x2
7. seated overhead DB ext.
60x10
60x10
8. one-arm overhead cable ext.
10x8
10x8
9. Stairmaster.FatBurnerPlus.45min.level5

4 c coffee
Treadmill.
1: 10whites.1yolk, 5 pieces turkey bacon, 1 c white rice, vitamin, fish oil
2: Carl's Jr. Bacon Guacamole Six Dollar Burger w/o bacon or bun, o' lotta dippin'
Trained.
3: 1.5 scp pp
4: chicken breast, pototoe sautteed in olive oil, heart of Romaine salad w/dressing
5:???

Felt rundown as shit today. I got my H2O intake up, drank about 2 gallons today. I don't know what to do, but I really think that my body needs an extended break from dieting. I guess my discipline would be eating more good food, and not pigging out on shit. Doing 1 1/2 of cardio helps deter my bad habits, I just get off track when I am not doing a lot of cardio. I guess I have to decide tomorrow.

 

[Phaded]

your cardio routine is insane.. i wish i could stick to something like that

 

[BlondBomber]

Yeah, I am thinking about cutting back on the cardio. It's funny when people ask me how I lost 50 pounds so quickly and without getting smaller, and all I can say is hard work. They don't understand how I could lose so much weight without using any drugs or supplements (other than protein powder). It just goes to show that everyone wants a shortcut. Shit, I like how tuna tastes without mayo now. Just throw on some hot sauce and black pepper and you have yourself a pure protein meal in 2 minutes.
I am off to do some heavy-ass 3 rep deadlifts and back workout. I feel really good because of two meals so far today:
1. 10whites.3yolks, 5 pieces turkey bacon, 1 c raw white rice
2. chicken breast, 1 c raw rice
I don't even like soy sauce anymore, mixing Cajun spicing on the rice makes it taste so much better.
Let's see if I can pound 495 for 3 reps today, got 2 reps a couple of weeks ago!

 

[Phaded]

thats the only way i eat my tuna.. straight out the can..

 

[BlondBomber]

Yesterday.

Back/Calves
1. mixed-grip deadlifts
135x10
225x5
315x3
405x3
455x3
495x1
All right, didn't get 495x3 like I wanted, but using an over-under grip w/o straps obviously makes it harder. Felt my hip flexors and hams afterwards, just goes to show that deads are a whole-body exercise. Traps, lats and erectors are somewhat sore today, should be really sore tomorrow.
2. BB rows
135x6
185x6
205x6
Felt good.
3. Ronnie T-bar rows
135x8
180x8
4. moderate-grip pulldowns
150x10
160x10
5. snatch-grip power shrugs
225x8
275x6
6. donkey-machine calf raises
200x12
220x12
240x12
7. seated calf raises
90x12
140x12
8. standing calf raise machine
200x12
220x12
9. Stairmasterbike.20min.FatBurner.level3

Good workout. I love using 5 plates a side for deads. Working on form with rows so I feel them more in my lats.

1: 3yolks.10whites, 5 p tb, 1 c raw white rice, multi, fish oil, 4 c coffee
2: chicken breast, 1 c raw white rice
Trained.
3: 1.5 scp pp
4: 4 small potatoes sautteed in olive oil, ~8 oz. steak
5: Dave&Buster's honey BBQ wings, french fries, 2 Rolling Rocks
6: Chevy's chicken quesadillas, 1 Dos X's lite

Meal 5&6 where only like an hour and half apart, and constitutes my cheat meal for the week.

Today...so far

1: 3yolks.10whites, 5 p tb, 3 whole-wheat waffles w/olive oil spread&fake syrup, 4 c coffee
2: 2 rolls spicy tuna
3: Stagg turkey chili, ~4 Tbsp CarbControl PB mixed w/Splenda
4: 4 small potatoes sautteed in olive oil, ~8 oz. steak, heart of Romaine salad w/dressing, bowl CarbControl ice cream
5: bowl of whole wheat pasta, chicken breast