Warm up -
Hip and Ass Machine - 2x50 with stack
Adductor and Abductor Machines - 2 sets of 20
Squats - no belt no wraps
135 x 10
225 x 5
315 x 4
405 x 3
365 x 18 Adductor popped again here. fuckin great.
Stiff Legs - 405 x 10
Leg Press - half stack x 3 sets of 40
Notes - Well that adductor that popped a couple months ago went again. Shit man this injury just won't go away. The good news is the leg press didn't bother it at all. 365 was prolly good for 25 reps or so. But I think I'm just going to drop my first love, squats, for a while and hit leg press and adductor machine for a while and try to let this thing heal up really good. God I'm pissed and aggravated with this thing.
Strength Life Legacy
Wednesday, April 6, 2011
Tuesday, April 5, 2011
Week 1 Training - Back/Biceps
Weight - 237
Cable Rows -
stack + 45 x 12
stack x 13
half stack x 15
Pulldowns - stack x 8, half stack x 12, 1/4 stack x 15
Ez Curls - 65 x 15,15,12
Notes - Ok change of plan because of this stupid bicep. Am going to change around the routine a little bit in order to work this thing some extra. Plus back to my old stand by routine of chest/shoulder/tricep, back/bicep and legs. However I will be lifting 6 days a week. These workouts as short. Fuck volume training. I want to go heavy and do brutal back off sets. I know my shit works so fuck experimentation.
I also did 20 minutes of boxing after this workout. I will NOT be getting fat this bulking cycle.
Cable Rows -
stack + 45 x 12
stack x 13
half stack x 15
Pulldowns - stack x 8, half stack x 12, 1/4 stack x 15
Ez Curls - 65 x 15,15,12
Notes - Ok change of plan because of this stupid bicep. Am going to change around the routine a little bit in order to work this thing some extra. Plus back to my old stand by routine of chest/shoulder/tricep, back/bicep and legs. However I will be lifting 6 days a week. These workouts as short. Fuck volume training. I want to go heavy and do brutal back off sets. I know my shit works so fuck experimentation.
I also did 20 minutes of boxing after this workout. I will NOT be getting fat this bulking cycle.
Monday, April 4, 2011
Training - Week 1 - Shoulders and Traps
Clean and Press - clean the first rep, no leg drive all strict (I hate push press)
bar x 15
95 x 10
135 x 5
155 x 4
175 x 3
205 x 2
185 x 12
Barbell Shrugs - 45 seconds between sets
315 x 8 sets of 20
Seated Side Laterals - 45 seconds between sets
30's x 7 sets of 12
Notes - When I walked into the gym tonight the first dude I saw was this guy sitting at a table with a mullet. I shit you not. I thought about my dream last night and started laughing.
Anyway, my left bicep is still not 100% so I couldn't do what I wanted to on shrugs, which was to work up to a really heavy set of 5, then do a ton of back offs. So I stayed at 315 which still caused some tingling in it. This really sucks balls because I had plans to work up to 675x5 over the next 8 weeks or so and 500x25+.
Elbow still hurt just slightly on the press. I had plans to go to 225 for an easy single but the bicep hurt a little even on the clean. So I thought it would be smart not to push shit the very first week. The 185x12 was not max effort. Had 15 or more in me. The first week I still leave some in the tank. Next week I will start busting balls hard.
My bicep also presents a problem for deadlifting this week. So I will end up squatting instead and pulling light.
Diet so far today -
Breakfast -
6 egg whites + 2 whole eggs
cup of oatmeal with raisins
banana
Lunch -
7 ounces of buffalo steak
1 sweet tater
broccoli
Snack -
Met-rx in water with 15 almonds
Pre-workout -
2 pieces of rye with jelly
1 cup of cottage cheese
Post-workout -
1 cup of jasmine rice with raisins
2 scoops of 100% Whey in 2% milk
bar x 15
95 x 10
135 x 5
155 x 4
175 x 3
205 x 2
185 x 12
Barbell Shrugs - 45 seconds between sets
315 x 8 sets of 20
Seated Side Laterals - 45 seconds between sets
30's x 7 sets of 12
Notes - When I walked into the gym tonight the first dude I saw was this guy sitting at a table with a mullet. I shit you not. I thought about my dream last night and started laughing.
Anyway, my left bicep is still not 100% so I couldn't do what I wanted to on shrugs, which was to work up to a really heavy set of 5, then do a ton of back offs. So I stayed at 315 which still caused some tingling in it. This really sucks balls because I had plans to work up to 675x5 over the next 8 weeks or so and 500x25+.
Elbow still hurt just slightly on the press. I had plans to go to 225 for an easy single but the bicep hurt a little even on the clean. So I thought it would be smart not to push shit the very first week. The 185x12 was not max effort. Had 15 or more in me. The first week I still leave some in the tank. Next week I will start busting balls hard.
My bicep also presents a problem for deadlifting this week. So I will end up squatting instead and pulling light.
Diet so far today -
Breakfast -
6 egg whites + 2 whole eggs
cup of oatmeal with raisins
banana
Lunch -
7 ounces of buffalo steak
1 sweet tater
broccoli
Snack -
Met-rx in water with 15 almonds
Pre-workout -
2 pieces of rye with jelly
1 cup of cottage cheese
Post-workout -
1 cup of jasmine rice with raisins
2 scoops of 100% Whey in 2% milk
Thoughts about life, crap, training, and stuff
Monday O' Monday, how I loathe thee.........
Whatever lifting template, program, routine, etc you decide to use let me say right off the bat that it should not be difficult to understand. I don't know how many times I have to write this. Nothing in strength training has changed in 60+ years. Guys knew how to get strong a long time ago.
Why is it in dreams you can't beat anyone up or run away from anyone? I had this dream last night, and this guy I didn't know wanted to hang out with me but I didn't want him to. Some random white trash guy with a mullet. Anyway, I tried to run away but he was like Usain Bolt. Ran me down from a great distance with ease. Then I tried to beat the hell out of him and he couldn't be damaged. Like the Incredible Hulk. Maybe I should create a PWT mullet super villain? Listens to Lynard Skynard and CCR all day long in his Monte Carlo and invades peoples space and private parties. If anyone tries to remove him or get away, well it's impossible. Very nightmarish indeed.
Ever notice that the control freaks in your life almost never have control of things? And the people who are cool, calm, and collected always have control of everything? Something to ponder when shit isn't going your way.
Spring is here FINALLY! Lots of good conditioning to be done. Except that my feet are not in good shape at all. But I expect to be doing a lot of steady state outside. My hard conditioning right now will be a lot of bag work and boxing.
So I didn't write about it yet but, I got a wild hair up my butt and bought some supplements for this mass gain phase. My diet will be almost all food aside from 1-2 shakes, but I did buy some multi vitamins, Animal Flex (to see if it would help my elbow), protein powder (ON 100% Whey), my usual BCAA (scivation), a preworkout pick me up as I have gotten tired of well, being tired (Jack3d). I think I got something else but can't remember. Anyway, nothing fancy or over the top. These are decent "supplements" to buy as I researched them and they are truly acting as SUPPLEMENTS. Not staples. I also plan on trying a fat burner when this mass gain cycle is done. I haven't tried one with great regularity since they took REAL ECA stacks off the shelves.
Expect to see a lot of volume in my training over the next few months. Volume with high reps and limited rest periods. This will be on my secondary movements. My initial movements, the staples like overhead press, incline, squats, deads, etc will all be cycled like I have cycled lifts before. But I'm going to do some really high volume on the movements after that for medium to high reps to see what happens.
Started my spring cleaning stuff yesterday. Cleaned the gutters, moved a bunch of big stones in the yard, raked the left over leaves, put the mowers battery on charge, and just did an overall "get ready" of the yard. The wife likes to plant a whole botanical gardens worth of flowers in the spring and she's working now too, so I'm trying to make the starting of it easier on her. I did very little yard work last year for the first year ever. My house looked like an abandoned home all winter. So back to making the yard look good this year. Plus yard work is fun and good for calorie burning.
We had big trash pick up day this last week. So you put out all the big shit you want taken away on the curb. Man, that is such a surreal evening. There's all this trash out along the whole neighborhood, and car after car comes down the road pilfering through all this crap. Just taking shit. It's reminds me some post Apocalyptic raid. I guess it's true, that one mans trash is another mans treasure.
I have a feeling that that Rebecca Black song is going to become the new "Rick Rolled". I had a co-worker send me that shit last week and I thought it was an SNL skit or something because, outside of the song being beyond terrible, the lyrics were so retarded. So I kept waiting and waiting. And nothing happened. So I wasn't laughing, or saying "this is shitty" because I thought it was a damn parody of these teeny bopper singers and kept waiting on the turn. But nope. It was "real". Some will laugh, but it makes me put bands like Creed and Nickelback into a new perspective. I mean yeah everyone hates them, but at least those dudes played their instruments and wrote their own songs. We have record labels auto tuning people who can't sing and over marketing them so that we HAVE to know who they are. It's disgraceful. And again, the record labels and movie companies wonder why piracy is such an issue.......
So the new season of The Ultimate Fighter is here. Brock Lesnar sounds/acts like a different guy than the born-asshole-grew-bigger guy he was when he smashed Frank Mir. You know why? Because Cain Velasquez beat his ass six ways till Sunday. My guess is, Brock has never been beaten on like that. Yeah Carwin beat his ass and then turned into a 265 pound sandbag in the second round from gassing out. But Brock went on to win that one, so in his mind, he was unstoppable (even though he has never been able to take a punch). Getting your ass beat for the first time is a HUMBLING experience and will change you. I remember when Chuck Coleman beat my ass at a park in the small town I grew up in. I had been in a lot of scraps at that point and gotten the better of the other guy every time. Well Chuck was older than me and took me to school, even though it took him a long time (he told me later it was the longest fight he had ever been in, I wasn't going quietly). Anyway, it was good for me to be humbled. No matter what you think of yourself, there is always someone out there that can stomp your ass out in no time flat. I don't give a shit how much you bench press or how tough you think you are. Hell everyone watched 155 pound Roger Huerta beat the living hell out of a 250 pound linebacker in the middle of the street. I guess what I'm getting at is, it's always good to watch some big mouth get humbled like that (including myself when it happened to me).
Whatever lifting template, program, routine, etc you decide to use let me say right off the bat that it should not be difficult to understand. I don't know how many times I have to write this. Nothing in strength training has changed in 60+ years. Guys knew how to get strong a long time ago.
Why is it in dreams you can't beat anyone up or run away from anyone? I had this dream last night, and this guy I didn't know wanted to hang out with me but I didn't want him to. Some random white trash guy with a mullet. Anyway, I tried to run away but he was like Usain Bolt. Ran me down from a great distance with ease. Then I tried to beat the hell out of him and he couldn't be damaged. Like the Incredible Hulk. Maybe I should create a PWT mullet super villain? Listens to Lynard Skynard and CCR all day long in his Monte Carlo and invades peoples space and private parties. If anyone tries to remove him or get away, well it's impossible. Very nightmarish indeed.
 |
| Super Villain? |
Ever notice that the control freaks in your life almost never have control of things? And the people who are cool, calm, and collected always have control of everything? Something to ponder when shit isn't going your way.
Spring is here FINALLY! Lots of good conditioning to be done. Except that my feet are not in good shape at all. But I expect to be doing a lot of steady state outside. My hard conditioning right now will be a lot of bag work and boxing.
So I didn't write about it yet but, I got a wild hair up my butt and bought some supplements for this mass gain phase. My diet will be almost all food aside from 1-2 shakes, but I did buy some multi vitamins, Animal Flex (to see if it would help my elbow), protein powder (ON 100% Whey), my usual BCAA (scivation), a preworkout pick me up as I have gotten tired of well, being tired (Jack3d). I think I got something else but can't remember. Anyway, nothing fancy or over the top. These are decent "supplements" to buy as I researched them and they are truly acting as SUPPLEMENTS. Not staples. I also plan on trying a fat burner when this mass gain cycle is done. I haven't tried one with great regularity since they took REAL ECA stacks off the shelves.
 |
| Will give reports on the shit I bought. |
Expect to see a lot of volume in my training over the next few months. Volume with high reps and limited rest periods. This will be on my secondary movements. My initial movements, the staples like overhead press, incline, squats, deads, etc will all be cycled like I have cycled lifts before. But I'm going to do some really high volume on the movements after that for medium to high reps to see what happens.
Started my spring cleaning stuff yesterday. Cleaned the gutters, moved a bunch of big stones in the yard, raked the left over leaves, put the mowers battery on charge, and just did an overall "get ready" of the yard. The wife likes to plant a whole botanical gardens worth of flowers in the spring and she's working now too, so I'm trying to make the starting of it easier on her. I did very little yard work last year for the first year ever. My house looked like an abandoned home all winter. So back to making the yard look good this year. Plus yard work is fun and good for calorie burning.
We had big trash pick up day this last week. So you put out all the big shit you want taken away on the curb. Man, that is such a surreal evening. There's all this trash out along the whole neighborhood, and car after car comes down the road pilfering through all this crap. Just taking shit. It's reminds me some post Apocalyptic raid. I guess it's true, that one mans trash is another mans treasure.
 |
| Big trash pickup day in my neighborhood is always a mess |
I have a feeling that that Rebecca Black song is going to become the new "Rick Rolled". I had a co-worker send me that shit last week and I thought it was an SNL skit or something because, outside of the song being beyond terrible, the lyrics were so retarded. So I kept waiting and waiting. And nothing happened. So I wasn't laughing, or saying "this is shitty" because I thought it was a damn parody of these teeny bopper singers and kept waiting on the turn. But nope. It was "real". Some will laugh, but it makes me put bands like Creed and Nickelback into a new perspective. I mean yeah everyone hates them, but at least those dudes played their instruments and wrote their own songs. We have record labels auto tuning people who can't sing and over marketing them so that we HAVE to know who they are. It's disgraceful. And again, the record labels and movie companies wonder why piracy is such an issue.......
 |
| Maybe losing the throne? |
So the new season of The Ultimate Fighter is here. Brock Lesnar sounds/acts like a different guy than the born-asshole-grew-bigger guy he was when he smashed Frank Mir. You know why? Because Cain Velasquez beat his ass six ways till Sunday. My guess is, Brock has never been beaten on like that. Yeah Carwin beat his ass and then turned into a 265 pound sandbag in the second round from gassing out. But Brock went on to win that one, so in his mind, he was unstoppable (even though he has never been able to take a punch). Getting your ass beat for the first time is a HUMBLING experience and will change you. I remember when Chuck Coleman beat my ass at a park in the small town I grew up in. I had been in a lot of scraps at that point and gotten the better of the other guy every time. Well Chuck was older than me and took me to school, even though it took him a long time (he told me later it was the longest fight he had ever been in, I wasn't going quietly). Anyway, it was good for me to be humbled. No matter what you think of yourself, there is always someone out there that can stomp your ass out in no time flat. I don't give a shit how much you bench press or how tough you think you are. Hell everyone watched 155 pound Roger Huerta beat the living hell out of a 250 pound linebacker in the middle of the street. I guess what I'm getting at is, it's always good to watch some big mouth get humbled like that (including myself when it happened to me).
 |
| Humbled...I think |
Saturday, April 2, 2011
Training - Zero Week
Hip and Ass Machine - 2 sets of 50
Calf Press - 2 sets of 20 with stack
1 arm Curls - 6 sets of 12
Rope Pushdowns - 6 sets of 12
Lateral Machine - 4 sets of 12
That left bicep I strained 2 weeks ago is still not 100%. I had some tightness and pain in it when I did the curl machine. So when I do arms Tuesday I will not go super heavy with it (wasn't going to anyway the first week out).
Calf Press - 2 sets of 20 with stack
1 arm Curls - 6 sets of 12
Rope Pushdowns - 6 sets of 12
Lateral Machine - 4 sets of 12
That left bicep I strained 2 weeks ago is still not 100%. I had some tightness and pain in it when I did the curl machine. So when I do arms Tuesday I will not go super heavy with it (wasn't going to anyway the first week out).
Friday, April 1, 2011
Training - Zero Week
Chins - body for 7 sets of 5
Upright Rows - 115 x 5 sets of 10
2 mile run afterwards. Felt awesome. Diet ended today. Ate 3 Reece's Klondike bars in celebration of it.
Upright Rows - 115 x 5 sets of 10
2 mile run afterwards. Felt awesome. Diet ended today. Ate 3 Reece's Klondike bars in celebration of it.
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