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Sarge's Lifting Chronicles 2006-2007

Sarge_ said:
*Logging*

Diet onpointedness is quiet scary.

No cardio - no time.

A good amount of stretching has been happening - rollering too :)
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I rollered last night actually and first day in a week i didn't wake up with the rt low back pain again. I have been a slackin myself....
Good job Sarge!! SEE ya soon as well!
 
al420 said:
The rolling is no joke, eh bro? I am doing it daily on my hips, glutes, quads, and groin - big, big help so far
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Your blowup doll doesn't count as a roller, bro.

So does HST start after you get back from the Arnold, Sarge?
 
Sarge, this is just a good luck post. Here's hoping you cracked open that new box of G.I. Joe: Real American Hero camouflage colored rubbers this weekend at the Arnold!
 
You Guys Talking About The Ab Roller??? I'm So Confused

Sarge How Was The Weekend?? Any Good Pics?
 
Ok, quick weekend update:

Ate alot of great food (filet steak, tons of garlic/cheese mashed, ect), drank alot, didn't eat often enough. Food hangover yesterday BIG TIME, felt like absolute shit.

Anxiety was a bitch for me, back didn't hold up... had to bail out of the expo after a few hours of walking around. Going to make sure i take tylenol with me next time. The MMA fighting and strongman events were the most interesting to me. Elbow to elbow in there like cattle... there were some serious beasts there to provide some motivation to get back on track. Too bad i didn't get to see that lady that was 6'3" 280 ripped. lol... musta been a sight.

204.5lbs when i got home yesterday, LOL ... i knew i felt lighter. Malnurished and dehydrated... back up to 219 this morning after some solid clean meals and about 14 hours of sleep.

Meet some really great people, I just wish I could have chatted more and mingled without wanting to crawl out of my own skin... I gotta get my anxiety issue resolved, and school's starting up tomorrow night too.

I'm not going into alot of specifics as I don't about any other vacation or trip I take. If you want details you gotta pack up and show up :)
Cynical Simian said:
So does HST start after you get back from the Arnold, Sarge?
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Yes. I need to get back in the groove.
I feel right now as though I could not workout again... that's how out of the "groove" I am.

14 day deload with a 15 rep workout to find my maxes.

Kab & Al: Na, what I do, I do for me. The purpose of my diet was initially to be not as bloated as i was for the "A" but that came off pretty fast... I kept cutting to keep progressing.

Eating clean is much more than just doing it for "looks" or to be "healthy"... I can't even tell you how "foggy" my mind feels right now from all the shit i've eaten.... though i'm sure the booze is a factor in there too.
 
I'm glad you had a good time bro, and welcome back.

For all those who could not attend, I uncovered an actual photo of Sarge meeting the fans over at the Arnold...

Check out the outfit. Impressive.

Sarge and the fans!
 
Kabeetz said:
I'm glad you had a good time bro, and welcome back.

For all those who could not attend, I uncovered an actual photo of Sarge meeting the fans over at the Arnold...

Check out the outfit. Impressive.

Sarge and the fans!
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:lmao: I think Bunny needs to change the title again to "Kab's comedy thread." Good stuff.

Good to hear you enjoyed the Arnold, Sarge.

That's some pretty crazy water weight fluctuation.
 
Sarge_ said:
If you want details you gotta pack up and show up :)
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Come on SA R G E ...... how about some e-details w/ a little e-story about some e-whoring...if not, I am e-bored to sleep w/ this shit. I though the camo condoms were going to leave their mark ...

Anxiety is a bitch. In my former life, pre-marriage, I was quite the social butterfly. Now in social situations I feel like puking in my pocket. I would suggest my coctail (coke/viagra/vicoden/tequilla ... several parts of each, but not to many of any) ... works for me


j/k :p
 
kab: LOL... hey! how'd you know?! :p

CS: Thanks bro. Me too, though I will enjoy it more next time with what i know now and how everything set up ... I found it difficult balancing my mini reunion with old buddies that were able to make it there... so I ended up with them for most of it. The little chats I had with some new people was great though, very cool to talk about training & diet in person and off the boards.

I'm not dressing up like that again :lmao: ... anyone who saw me on friday night knows what i'm talking about i'm sure. Those pants belonged on me 25lbs ago...not now, lol.

SBT: Likewise. Thank you :) Hey, i hope that migraine passed quickly for you that didn't look fun at all :rose:

Al: I hope you held it down for me at the gym while i was gone: In your pink tights, purple and red striped aerobic socks, the "I LOVE RICHARD SIMMONS" orange tank top, the rainbow head band, and walkman cassette player on your hip.
 
ok, ok... you've got a picture...

this is me all exhausted from the long excursion back from Ohio

MeInBunnySuit.jpg
 
Sarge_ said:
LMFAO!!!

Hilarious find!
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just reading your conversation with the boys on here, that made me think of you guys.

You can choose who the other two men are on the video LOL.
 
2 week deload complete

HST
Session 1 (S1)
Monday
3.5.2007
~5:30pm-6:00pm

It felt awesome to be lifting again. I was sky high post workout, endorphins kick ass... i think i yapped someones ear off after, LOL.. opps

I will be typing total poundage for lifts, so if it's dumbells divide by 2 to find what I used in each hand. If I did a warm up set, it will be in grey following my scheduled 15 rep set.

DB Bench: 100x15 70x15
BB Row: 115x15 45x15
* felt a bit winded by here so stopped rushing the sets.
RomDL: 135x15 - quick reps to 10, great set.
DB OHP: 90x15
BTN Lat Pull Down: 120x15
Dips: BWx15
Tricep Press Down: 90x40*
*I remembered reading that one may stop less than 15 if they felt that deep muscle burn, I had not really felt that on the lifts, so I wanted to keep going...and I think I did 42 or so and started to feel it.
cambered bar curl: 40x15 ... could have done millions
DB Shrugs: 150x15 ... peanuts

Added these exercises:
Decline Crunches: BWx15
Lunges: BWx15
Calves: 275x30

Cardio: 10 minutes of tread mill walk post lifting up to 4.0 speed. .5 mile completed then lots of stretching and i was off the gym floor at 6:22pm.

Anda, the workouts working up the PR are supposed to be easy, right?

But what about the deep muscle burn that i've read about?

LoneTrooper if you're not banned yet, help a brutha out :)
 
:wavey: Smart ass?!?! MUhhhaaaaa LOL

It was great seeing you. Buns told me after the fact you left the expo 'cuz of your back. You should have come and found me!!!! Or they had a massage booth set up with chairs and junk that massaged. You could have went and sat in for a bit!!! :whatever:

Anyway nice picture in the bun jump suit!!! LOL
 
Dang, I didn't see that massage booth, i walked up and down every aisle too :rolleyes:

lol, I wouldn't have said: "Hey, you're T right? ... Massage my back." lmao. but if the offer is on the table for next time, I'll keep it in mind ;)

Also, next time i'm coming prepared to stay the whole day (backpack, food, ice packs, ibprophen)... I'm not happy with myself, i even forgot to get an Arnold Classic shirt. DOH!
 
back's "ok" ... been better, been worst.

My hammy's are frickin' tight today... stretched alot last night, been stretching all day... u know it's bad when u stretch ur hip flexors (a la runners stretch) and ur back cracks, lol.

i'm all sorts of wound up around my hip area, it's whack.

*LOG*

Got over to HST forum quick and posted up... so i'll be posting as usual here and copying over there for advice and whatnot.

I'm Sarge there too so there's no confusion. My dumbass newbie first post there ... "40 reps and no burn...wtf" :lmao:
 
*More logging*

4:45pm-11:00pm is time allocated to school Tuesday and Thursday now. Including the traveling time.

I'm fecking exhausted.

My Profs are cool as hell thankfully... one guy basically said he's teaching because his wife wants him out of the house. he made big money and was a mathmatician/physicist and all sorts of alphabets for his field, ect.

The other prof is a goofy guy that started talking about how his wife wanted more romantic stuff or something, lol. It was kinda on topic... but still... odd tangent.

New schedule is looking nice though... I'm going to lift in the afternoon tomorrow... which is my favorite time to :supercool

Happy Hump Day in 25 minutes ;)
 
Sarge_ said:
*More logging*

4:45pm-11:00pm is time allocated to school Tuesday and Thursday now. Including the traveling time.

I'm fecking exhausted.

My Profs are cool as hell thankfully... one guy basically said he's teaching because his wife wants him out of the house. he made big money and was a mathmatician/physicist and all sorts of alphabets for his field, ect.

The other prof is a goofy guy that started talking about how his wife wanted more romantic stuff or something, lol. It was kinda on topic... but still... odd tangent.
New schedule is looking nice though... I'm going to lift in the afternoon tomorrow... which is my favorite time to :supercool

Happy Hump Day in 25 minutes ;)
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What kind of course are you taking???? :qt:
Get some well deserved sleep! :heart:
 
Sarge, it was a pleasure to meet you. Next time maybe I won't spill beer all over my shirt. Bunny has a picture of that I think. F'n digital age.
 
Sarge_ said:
Dang, I didn't see that massage booth, i walked up and down every aisle too :rolleyes:

lol, I wouldn't have said: "Hey, you're T right? ... Massage my back." lmao. but if the offer is on the table for next time, I'll keep it in mind ;)

Also, next time i'm coming prepared to stay the whole day (backpack, food, ice packs, ibprophen)... I'm not happy with myself, i even forgot to get an Arnold Classic shirt. DOH!
Click to expand...
Yep it was there and one lady was even running massager on a guy while he sat in massage chair...
I didn't get a arnold shirt but I did get one that says "Train hard or go home" and another tank says "Got muscle"
 
curgeo said:
Sarge, it was a pleasure to meet you. Next time maybe I won't spill beer all over my shirt. Bunny has a picture of that I think. F'n digital age.
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LOL I just snapped the pic to see your reaction... nuttin'but:heart: :D Getting the developed by weeks end see if my finger was covering the lens, like it usually always does (i.e. the talons)... :D

Sarge, Im betting the philosophy teach got all personal ... lol :)
 
I'm gonna follow your progress over there. I noticed one of the fellas posted something about HST being friendly to his Tendonitis. Gotta check that out.
 
CK: Statistics and Philosophy ... lol @ just realizing what my class came off as being.

Curgeo: Likewise brutha! Oh that was nothin'. The table was slippery... happens to the best of us ;)

Treil: Ohhh man that would have been soooooo nice! Next time :)

**BunnyDizzle**: How'd you know?! lol :p

HiDn: Good stuff :beer:
 
I need to review my diet and tailor it a bit... that way the nights before lifting I have more calories or something... need to talk with Ms. Buns when she... / we both have time to discuss a plan of attack.

S1, the first workout, was much better than S2... I attribute that all to reduced cals.

Sadly, I wasn't as amped up as I usually will be in the afternoon... musta been cuz my lazy ass slothing around the house, lol.

HST
Session 2 (S2)
Hump Day
3.7.2007
12:15pm-1:00pm

I will be typing total poundage for lifts, so if it's dumbells divide by 2 to find what I used in each hand. If I did a warm up set, it will be in grey following my scheduled 15 rep set.

DB Bench: 110x15 80x15
BB Row: 120x15 45x10
RomDL: 140x15
DB OHP: 100x15
BTN Lat Pull Down: 130x15
Dips: BWx13* and a couple half reps... 13 was failure
Tricep Press Down: 100x15
Cambered bar curl: 65x15
DB Shrugs: 170x15
Decline Crunches: BWx15
Lunges: BWx15
Leg Press: 4p x 15 (2 sets)
Calves: 8p x 15

p= plate = 45lbs. Not sure what the sled itself weighs.


Cardio: 20 minutes of tread mill walk post lifting up to 4.0 speed. ~1.2 miles
 
I don't remember when but i said i'd post some progress...

i'm not posting the front progress until it's more noticeable.

My back has leaned out alot...

oh and ignore the cloud of smoke... it happens.

2007March70111.jpg


2007March7022.jpg




I have 3 series' of progress photos of consistant front and back so far.... i'll post them eventually :evil:

I'm taking series 4 this weekend.
 
Back is looking good and thickly muscled, you've put on some quality mass this past Fall/Winter.....and thanks for sparing me the ass cheek shot, lol
 
thanks bros.

lol, yah i saved u guys from the glute shot.


I can't wait for it to get warmer out... I don't look big in my winter jacket anymore and it's messing with my head lol.
 
Sarge_ said:
thanks bros.

lol, yah i saved u guys from the glute shot.


I can't wait for it to get warmer out... I don't look big in my winter jacket anymore and it's messing with my head lol.
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No shit, Sarge....I'm starting to look tall 'n lanky, it better get warm quick.
 
CS: thanks man. lol... ok bro, you'll understand why i'm still cutting when i post front pics.... it take me forever to loose the lower ab pouch junk. I have tons of nasty fat cells there. I wouldn't be cutting if it wasn't for that crap. I'm hoping with this cut to keep going until there seriously nothing left of the pouch and when i lean maintenance bulk - slowly hopefully my body will distribute fat more evenly. Or at least that's what i hope to happen.

JP: Thanks brutha :)

T: it was 4* the other night ( -15* windchill) and I walked about 100 yards to my truck after class... I think i lost an ear... going to have to buy a scarf and mittens or something :rainbow:
 
Back looks good sarge. You can see some midback thickness which shows that you are doing it right? Do you ever put in goodmornings? What do you do directly for lower back? You know what's funny? You look better than 99percent of the people in the US and you are still super critical of yourself. I understand because I am too and probably anybody that works out is. Just remember to not be so hard on yourself. You look great.
 
Cynical Simian said:
Agreed. Nice progress, but if your weight gets much lower I'm asking Bunny to change the journal title to "Sarge's Lifting Chronicles 2006-2007 - BEAT THE DISEASE!"
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+1. You look skinny to me...lol. Kidding of course... well, kinda :p

The bigger your chest gets the leaner you look. The wider your back gets the slimmer your waistline looks. Ab's ... well you know the whole kitchen crap, but fact is it will take time to get rid of accumulated fat, I know first hand.

Rear delt's are the most improved, right? Gotta be..thanks Shadow! Is that a vein on your arm? Your lat width vs. waistline is looking good. Look at the bottom pic, see your tricep... thank god for triceps, heh...biceps need to grow, but again you know the deal. I look like i have a 14yr old girls wrists and forearms to be honest. I think I am about to cry now...

Congrats on posting pics, your progress, and just in general for being you :rainbow: I'm going to post some pics in a few weeks.
 
curgeo said:
Back looks good sarge. You can see some midback thickness which shows that you are doing it right? Do you ever put in goodmornings? What do you do directly for lower back? You know what's funny? You look better than 99percent of the people in the US and you are still super critical of yourself. I understand because I am too and probably anybody that works out is. Just remember to not be so hard on yourself. You look great.
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Thanks a lot bro :)

I've done GM's but not as a planned part of my program. My hip/hammy/lower back tweaking and imbalance has me tourque to one side powering up through the GM... that seems risky to me so I haven't done them heavy in a while.

I really appreciate that, it's so true; we get caught up achieving and striving for that "perfection" that we will (in essence) never really achieve until we (from within) see ourselves as perfect and human...

Until then, i'm going to keep busting my ass and changing my body, lol.

You're a great person... never stop doing what you do brother.
 
al420 said:
+1. You look skinny to me...lol. Kidding of course... well, kinda :p

The bigger your chest gets the leaner you look. The wider your back gets the slimmer your waistline looks. Ab's ... well you know the whole kitchen crap, but fact is it will take time to get rid of accumulated fat, I know first hand.

Rear delt's are the most improved, right? Gotta be..thanks Shadow! Is that a vein on your arm? Your lat width vs. waistline is looking good. Look at the bottom pic, see your tricep... thank god for triceps, heh...biceps need to grow, but again you know the deal. I look like i have a 14yr old girls wrists and forearms to be honest. I think I am about to cry now...

Congrats on posting pics, your progress, and just in general for being you :rainbow: I'm going to post some pics in a few weeks.
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lol :finger:

Yeah i hear ya... it's all about the illusion and proportions.

Thanks... it hasn't even been 1 week back in the gym, i'm coming down WAY too hard on myself... i gotta give it a few months and some PR's ... thankfully still progressing by way of bloat and fat loss... hopefully not much musckle loss.

tris and bis? what are those... i dont' ahve any :p lol... at least in the set of pics i'm about to post it looks like i do have "some" arms. deff not my strong point... but that's ok... i'll have to be 260+lbs to be happy with my arm size.

I really appreciate it bro... you've been a huge help to me along this journey as well as many others here.
 
here goes nuthin'...



ComparisionProgress4EF.jpg


it's really too bad I don't take fat pics as I should... I wish i had a set of pics from 232lbs... when i started cutting down.


it's official low carbs make me go crazy... literally rubber room crazy.



sowwie bunny :heart: ... you are an :angel: to me and have helped me through dieting twice now. Thank you so much for dealing with my shit and letting me vent :rose:

Though i'm not done cutting yet :evil: lol... i just need my carbs :)

:RADAR :chomp: :Chef:


I love carbs *bear-smilie*
 
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Solid. Obviously the pose helps a bit with looking tight and having a V-taper, but it looks like you could turn around and start gaining weight again pretty soon. Unless you have some particular reason for wanting to get really lean now, IMO there's not much point in going all the way on the cut at a weight you have no intention of maintaining.
 
Pay it forward :rose:

Happy to help you achieve happiness with your physique as best I can... . You already know my thoughts on losing the lower abdominal fat and what you need to do with THAT being your goal... It will take time and patience but the fluctuating weight IMO will do nothing for losing it... there is still fat gain with a clean bulk. I need to think about some things and Ill get back to your other questions.

for the record lol I am ALL for carbs, never told you to restrict those...

Nice work. Your traps are still huge in person, . And although I cannot PROVE IT, I am sure 5.5 weeks of this did not sacrifice your LMB, if at all...

Im proud of you. :rose:
 
CS: Thanks. I appreciate the concern... but i'm still going to be dieting. I want that lower junk gone... I may take of pic of me pinching what's there just to show you, lol... it's not pretty. It's annoying. I'm going to get damn lean and make my body eat those fat cells up and take it from there.


CK: Thanks dipples ;) ... aren't you due for some pics?! :D

*P_B_Bunny*: :heart: ... hehe, thanks... i like my traps. lol, i know the no/low carb thing just happend... back from the A... no time, school, busy, work, training... been living off of protein powder, water, almonds, and ANPB. I'll be prepared for next week, got lots to do this weekend.

HiDn: Thanks brutha :) What do you mean? Body changes are mostly diet. It's a pain in the but, you'll be PMSing worst than your wife at times but you can do it... look forward to the weekend reward meal... like tonight :evil:
I'm having:

1 bottle of Sterling Cab
1 platter of tuna sushi
1 large steak (~12oz they said), cheese, pepper, onions calzone
1 small box of gummy lifesavers

PM me whenever.. i'm slow getting back to people, (Curgeo, i haven't missed that PM brother... i just want to give it the proper attention and time for a quality reply) ... diet questions, whatever... let me know.... i'll do what i can to pay it forward too :)
 
Sarge_ said:
CS: Thanks. I appreciate the concern... but i'm still going to be dieting. I want that lower junk gone... I may take of pic of me pinching what's there just to show you, lol... it's not pretty. It's annoying. I'm going to get damn lean and make my body eat those fat cells up and take it from there.


CK: Thanks dipples ;) ... aren't you due for some pics?! :D

*P_B_Bunny*: :heart: ... hehe, thanks... i like my traps. lol, i know the no/low carb thing just happend... back from the A... no time, school, busy, work, training... been living off of protein powder, water, almonds, and ANPB. I'll be prepared for next week, got lots to do this weekend.

HiDn: Thanks brutha :) What do you mean? Body changes are mostly diet. It's a pain in the but, you'll be PMSing worst than your wife at times but you can do it... look forward to the weekend reward meal... like tonight :evil:
I'm having:

1 bottle of Sterling Cab
1 platter of tuna sushi
1 large steak (~12oz they said), cheese, pepper, onions calzone
1 small box of gummy lifesavers

PM me whenever.. i'm slow getting back to people, (Curgeo, i haven't missed that PM brother... i just want to give it the proper attention and time for a quality reply) ... diet questions, whatever... let me know.... i'll do what i can to pay it forward too :)
Click to expand...


pics when I fix my camera, but they aren't going to be as pretty as yours! :) :heart:
 
ok. lol... stop it i'm blushing :)

..

*Side note*

Lost another notch in the belt this morning... I think i'm trading that in for my reward meal tonight :lmao:

goes to chug water :drink2:

Had an AWESOME workout too... pre workout carbs do a body good!

don't feel like posting it right now, i'll have it up this weekend though.




have a great weekend all, enjoy life... train hard, live harder.
 
CS really does make a great point.. the cutting chase sucks. You set a goal by a date, you might reach the goal but the look in the mirror isn't what you expected...and you keep going and going and pretty soon you can't tell you work out at all unless your shirt's off.

It is a dangerous slippery slope and it is really confusing at least to me :worried:

Keep cutting bro, but be wise, don't let the mirror cloud your judgment. These things take time and they take cuts and bulks, cuts and bulks. A one shot cut is rare to take away all that ab, love handle, lower back fat unless you're left with a somolian look. And that's not the Sarge we know.

Just a word of caution for the long term amigo. Keep up the great work.
 
Thanks Kab. I appreciate your concern.


HST
Session 3 (S3)
TGIMFF
3.9.2007
Weight room: 4:45pm-5:45pm, cardio not included.

I will be typing total poundage for lifts, so if it's dumbells divide by 2 to find what I used in each hand. If I did a warm up set, it will be in grey following my scheduled 15 rep set.

p = plate = 45lbs

DB Bench: 120x15 80x15
BB Row: 125x15 45x12
RomDL: 145x15 - these are awesome
DB OHP: 110x15
Dips: BWx15
BTN Lat Pull Down: 130x15
Leg Press: 4px15, 4p+50x15, 6px15
Sled Calves:10px15, 12px15, 14px20, 16px20
Tricep Press Down: 110x15
cambered bar curl: 70x15
DB Shrugs: 190x15
Decline Crunches: BW+5x15

Cardio: 20 minutes of tread mill walk post lifting up to 4.0 speed. A little over a mile distance. 15+ minutes of stretching after.

6:48pm out of gym
 
Sarge_ said:
1 bottle of Sterling Cab
1 platter of tuna sushi
1 large steak (~12oz they said), cheese, pepper, onions calzone
1 small box of gummy lifesavers
Click to expand...

only had 1/2 the bottle.

couldn't finish the calzone... i wimped out & was too full.

3.10.2007

45 minutes of low intensity boring cardio while I read my text book.
 
3.11.2007
Sunday Sunny Sunday
HHF Gym

another off day... aka cutting... do something!

Reading cardio: 40 minutes... 5-7 minutes of that was 15% incline, wow i couldn't focus on reading breathing that hard, lol.

NO SHIN PUMPS!!!!!!!!!!!!!!!!!! :) 1st time in a LONG ass time.

I doubled my potassium ~ 600mg supplemented (pills... not using juice like i do too, ect)... good to know, i made a note in my training journal.

so... being 52* out and sunny... beautiful, snow melting ... my mood is sky high. Shorts and a t-shirt, about damn time. Looking forward to HIIT jump rope outside after the snow's done melting and getting the road all wet.


So yah... i couldn't resist... had to get on the weight floor and dabble a bit..

Dips: BWx8
Cleans: barx8, 95lbs x 8
Front squats: 95x8

DB Shrugs: 190x10, 210x10, 250x5 or 7 ... i dunno, lost grip and dropped 'em.


At a new gym... my old-old gym that's been updated. The one with tweakle's same dipping station... the wide fat bars... oh man, i'm not used to them anymore... i've been narrow grip dipping... these at the negative were all chest, should be a good change of pace I guess.

The DB's are NOT ergo grip thank Zeus.

Should be a good time... way closer than were i'm used to driving to save time too now that i'm all trying to be efficient and stuff with the added school driving (120 miles total a week).
 
Sarge_ said:
3.11.2007
Sunday Sunny Sunday
HHF Gym

another off day... aka cutting... do something!

Reading cardio: 40 minutes... 5-7 minutes of that was 15% incline, wow i couldn't focus on reading breathing that hard, lol.

NO SHIN PUMPS!!!!!!!!!!!!!!!!!! :) 1st time in a LONG ass time.

I doubled my potassium ~ 600mg supplemented (pills... not using juice like i do too, ect)... good to know, i made a note in my training journal.

so... being 52* out and sunny... beautiful, snow melting ... my mood is sky high. Shorts and a t-shirt, about damn time. Looking forward to HIIT jump rope outside after the snow's done melting and getting the road all wet.


So yah... i couldn't resist... had to get on the weight floor and dabble a bit..

Dips: BWx8
Cleans: barx8, 95lbs x 8
Front squats: 95x8

DB Shrugs: 190x10, 210x10, 250x5 or 7 ... i dunno, lost grip and dropped 'em.


At a new gym... my old-old gym that's been updated. The one with tweakle's same dipping station... the wide fat bars... oh man, i'm not used to them anymore... i've been narrow grip dipping... these at the negative were all chest, should be a good change of pace I guess.

The DB's are NOT ergo grip thank Zeus.

Should be a good time... way closer than were i'm used to driving to save time too now that i'm all trying to be efficient and stuff with the added school driving (120 miles total a week).
Click to expand...


damn another great workout huh.....i loved the nice weather we had, amazing mood it puts me in...really gets me motivated....

and clean out ya pm's sucka, its hushtime!

Sarge...do u think the potassium helped with the shin pumps?? jw

also i know its in your log somewhere, but what are your DAILY i need to take these supps, (fishoil, greentea, red yeast, etc) i gotta hit up my vitamin shoppe and just searching for some added zing for the summer months...
 
mm107 said:
damn another great workout huh.....i loved the nice weather we had, amazing mood it puts me in...really gets me motivated....
and clean out ya pm's sucka, its hushtime!
Sarge...do u think the potassium helped with the shin pumps?? jw
also i know its in your log somewhere, but what are your DAILY i need to take these supps, (fishoil, greentea, red yeast, etc) i gotta hit up my vitamin shoppe and just searching for some added zing for the summer months...
Click to expand...
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No more PM's for me, i've cleaned them out... all 3,500+.

If you're non-plat and can't see my sig it says: I've disabled PM's ... only secure email to reach me off Elite: [email protected]

Yes, that's why i posted it :) ... it was definetly the Potassium I hadn't changed any other factors.

Currently daily:
multi, green tea (AF), gluc R (AF), fish oil (pharm grade PBL), potassium, b5, vit c,... i'm not ordering anymore after i finish up the more expensive supps like fish oil, ect.

Major job change... and focusing on school.
 
almost on to the 2nd page for a minute there lol..

I have 2 workouts to update later...

The 15's are fun and hard as hell... DB bench stalled, kinda... staying with 65's ... i have to pause rep them to get 15... from 12 on it's a battle.

Dipping suckssss, lol. The wide bars are a different pressing ROM than I was used to on the closer/straight bars.

I ended up loading up a bar in the rack for dynamic shrugs this afternoon... up to 455x8 i think...

my hip/lumbar/flexors area has loosened up greatly.... i'm going to start squatting again. 3x week... add small weights each time... be up to 135 in 5 months :lmao:
 
Sarge_ said:
my hip/lumbar/flexors area has loosened up greatly.... i'm going to start squatting again. 3x week... add small weights each time... be up to 135 in 5 months :lmao:
Click to expand...
I missed this when I glanced over the post a few hours ago. That's great to hear, dude.
 
Cynical Simian said:
I missed this when I glanced over the post a few hours ago. That's great to hear, dude.
Click to expand...
thanks, d00d.

----

HST
Session 4 (S4)
Monday
3.12.2007

new gym continues...

I will be typing total poundage for lifts, so if it's dumbells divide by 2 to find what I used in each hand. If I did a warm up set, it will be in grey following my scheduled 15 rep set.

DB Bench: 130x15 60x15
BB Row: 130x15 45x10
RomDL: 150x15
DB OHP: 120x15
Dips: BWx13
BTN Lat Pull Down: 135x15
Leg Press: sledx15, +200x15, +300x15
Calves: -----
Tricep Press Down: 80x15* the cable weights at this gym are heavier and making me feel most puney.
cambered bar curl: 75x15
DB Shrugs: 210x15, 230x15, 250x15
Decline Crunches: BW+10x15, +20x10


HST
S5
HHD
3.14.2007

new gym continues...

I will be typing total poundage for lifts, so if it's dumbells divide by 2 to find what I used in each hand. If I did a warm up set, it will be in grey following my scheduled 15 rep set.

DB Bench: 130x15* smoother than previous, keeping weight here though.60x15
BB Row: 135x15 45x10
RomDL: 155x15
DB OHP: 120x15 *keeping weight here, heavy.
Dips: BWx12 +3
BTN Lat Pull Down: 135x15
Smith lunges - omg: BWx10, +50x8 ... bored.
BB Shrugs: 225x10, 315x10, 405x10, 455x10 ... I need a 12 step program to stop doing these... wtf. Well it's been over a month, i guess it was due...
Calves: Standing BW + 30 x 10 ..
Tricep Press Down: ---
cambered bar curl: -----
Decline Crunches: BWx5, +20x8, +20x8


BW is at 215lbs ... consistantly... eating clean most of the time, but i need to do fitday again because cutting on the same clean food that i was at 230 isn't cutting it anymore... obviously. After this weekends festivities... :stpatty: i'll adjust next week and get back on the decline.

I HAVE TO GET CALIPERED too... fuck... no time and it's simply not on my "priority" list in my head... but i need it done...
 
Just remember Sarge not to cut too draftically... a 100 calories, an extra 700 a week less, might be all you need to get moving south again. Or 150 or 200, etc.
 
JKurz1 said:
Whats a good figure in terms of calories....you use one such as 20x odyweight, 25, eetc?
Click to expand...
$.02 jk, Ive seen people use 18-25 x bodyweight as a guide.

While I agree with Sarge, when I did my 'cleaner' bulk the scale went up, LBM went up and BF went down ... only time I even dropped below 10 actually... then I took about 12-16 weeks off to bulk proppa lol haha :cow: :D
 
*Bunny* said:
when I did my 'cleaner' bulk the scale went up, LBM went up and BF went down ... only time I even dropped below 10 actually...
Click to expand...


That's honestly the first time I've ever heard of that. Lucky you. How many cals were you taking in above cals out Bunny?
 
Kabeetz said:
That's honestly the first time I've ever heard of that. Lucky you. How many cals were you taking in above cals out Bunny?
Click to expand...
I have no idea the deficit, I seriously have to go dig up some #'s but I think I was 22-2600 a day @ 156 ish ... ??
My leanest prior to that was 138 lbs ... I tried out some different types of 'training' i.e. sprints, plyos, stairs, running tobog slides, kicked my own ass and spent ALOT of time doing what most consider 'too many reps & sets' but if I never tired it, I wouldn't know how'd I respond... things went very well from the shift .. BTW I am and always will be natural when it comes to AAS use. NOT for me or my health history (in case you guys didn't know)...
 
Kabeetz said:
I could be wrong..but I believe she meant her age.

And if I'm right.. the answer is yes, 22 year olds are quite decent :)

If I'm wrong, I'm going back to bed.
Click to expand...
2200 - 2600 cals lol I wish I was 22 :verygood:
/Thead jack sorry Sarge
 
wtf is going on in my log?

you all know i'm cutting... this is sacreligious!

I'm protesting my own log... *as he eats 3 slices...maybe 1 more of pizza* :evil: ... the weekend binge starts tonight for me...

I also have another ridiculous training session tomorrow morning/afternoonish... and haven't eaten carbs since 4pm today... /rationalizing

another 6 hour at night session of school done... my brain is fried... like the anti-drug commercial style... minus the drugs.
 
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