Monday, June 6, 2011

Training - Squats and Leg work

Bodyweight - 263 pounds  muwahahahaha

Hip and Ass Machine - 2 sets of 60

Good girl and bad girl machines - 2 sets of 20
Calf Press - 2x25

Squats - no belt no wraps

bar x 10
135 x 10
225 x 5
315 x 4
405 x 3
500 x 2
550 x 1
565 x 2

405 x 10

Good Girl Machine - 2 sets of 15
Leg Press - stack x 15

Notes - Felt something KIND of pop in my right adductor on the warm up sets.  This concerned me very much because this has been my problem area for a long time.  I sat around contemplating what to do, and said fuck it.  For some reason it's like my body gave a big fuck you to the adductor too, because it didn't bother me again any more after that.  This was incredibly weird.  The 565 double was light and fast.  I ate like shit all weekend and enjoyed that very much.

My hot babe of the week Rachel Guy is super awesome (even if she only has a British accent and not an Australian one) and will be doing a lifter profile for the blog soon.  This is very cool.


  1. After a year of low-volume squatting twice a week, deadlifting once, chinning twice, and pressing trice plus a single sprinting session ...

    Squat 180kg x 3(estimated max around 200kg x 1), Deadlift 205 x 3(should be good for 240kg x 1, knowing myself) and some more, all at bodyweight of 74kg and the lowest bodyfat percentage I have ever been at.

    Oh, and no injuries for more than a year.

    I won't say your stuff was the only thing that pushed me in this direction, but it absolutely helped affirm what I have come to realize over the last 10 years of training: simple stuff, low volume, hard work, just the lifts.

  2. This is awesome Ber. Look strong and be strong. You got it down.

  3. Congrats on 263 Paul, 3 more lbs creepy-stare guy won't want to mess with. Could you give a diet update since you're having some good success?

  4. It's still basically the same thing it has been for the last 6 weeks or so.

    Breakfast -

    6 egg whites + 2 whole eggs with turkey and cheese.

    1 cup of oatmeal with raisins

    Lunch -
    8 ounces of chicken

    1 sweet potato


    Snack -
    protein shake sometimes with a cookie or two

    Pre-Training -

    3 slices of rye with jelly and 1 cup of cottage cheese

    Post Training -
    1 cup of rice with raisins

    2 cups of milk with 2 scoops of protein powder

    Meal -

    8 ounces of lean beef

    sweet potato

    veggies or salad

    Meal -

    Sammich (either turkey and cheese or PBNJ or sometimes just another shake in milk with a banana)

    that's it. On the weekends I will eat more junk because well, I feel like it. :)