MetalFortress' lifting journal

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MetalFortress

Master Don Juan
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TO SEE THE BEGINNINGS OF IT, GO HERE: http://forum.bodybuilding.com/showthread.php?t=483366&page=2

I'm going to start keeping tabs here as well. I'm currently cutting. My diet right now consists of greens, meat, eggs, PB sandwiches on low-carb-high-protein bread (no honey used), and occasionally protein shakes in milk. I'm not really doing much calorie counting. Supplements include CLA, EFA's, glutamine, and creatine.

I gave up interval sprints because they were making my achilles heel bark. I've dealt with bursitis in both of them at once a couple years back, and I do NOT plan to again. They've been replaced with kettlebell workouts, which I have not done regularly in over a year, but if yesterday's any indication, they work me a LOT harder than the interval sprints.

Currently I am at 217, with a 17.5% bodyfat percentage.
 
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MetalFortress

Master Don Juan
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Dip day!

DIP: 5xbw
DIP: 5x(bw+10)
DIP: 5x(bw+15)
DIP: 5x(bw+10)
DIP: 4+failure x (bw+5)
DIP: 4+failure x bw
DIP: 10 slow negatives (8-10 seconds each, rest breaks between 0-60 seconds)
KB BENTOVER ROW: 6+6x24k (6 seconds positives, 6 second negatives)

Nice workout... even my biceps and lats were feeling this one before the rows. Bent rows added just for a little extra kick.
 
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MetalFortress

Master Don Juan
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Today: tested my strength to see if I could get in any full workouts today, but I'm still blasted from the last workout day I did. So I did an active recovery day with low volume.

SQUAT: 45x3
SQUAT: 135x5
SQUAT: 185x5
DB BENCH: 90x5
DB BENCH: 100x3
CHIN: 1xbw
CHIN: 2xbw
CHIN: 2xbw
CHIN: 2xbw
CHIN: 2xbw

Hopefully I'll be able to get in some of the tough stuff tomorrow.
 

Do not be too easy. If you are too easy to get, she will not want you. If you are too easy to keep, she will lose interest in you. If you are too easy to control, she will not respect you.

Quote taken from The SoSuave Guide to Women and Dating, which you can read for FREE.

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MetalFortress

Master Don Juan
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Some fun work today...


Six sets of the following:
KB SNATCH: 5+5 x 24k
(rest break: 22 second jog in place)

22 seconds chosen because that's about how long it takes to do 5 snatches with each arm. This was just a quick booster for the morning. The real stuff comes tonight...
 
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MetalFortress

Master Don Juan
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Now the real kicker... same as the old workout, except rest breaks cut in half, Tabata-esque.

5 sets each of:
KB SNATCH: 5+5 x 24kb
(rest break: jog in place for 11 seconds)

Then a real rest break (no jogging in place) for a minute or two.

Followed by 5 more sets each of:
KB SNATCH: 5+5 x 24kb
(rest break: jog in place for 11 seconds)

So 2 sessions, 10 sets total, 100 reps total. Made sure to stretch my legs well so I don't end up with three days of sore hammies again.
 
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MetalFortress

Master Don Juan
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Today's workout

CHINS: BWx1
CHINS: BWx2 (20 second rest)
CHINS: BWx2 (20 second rest)
CHINS: BWx2 (20 second rest)
CHINS: BWx1 (10 second rest)
CHINS: BWx0 (failure)
CHINS: BW(with minimal foot assistance)x5 (30 second rest)
CHINS: BW(with minimal foot assistance)x5 (60 second rest)
CHINS: BW(with minimal foot assistance)x5
KETTLEBELL SNATCHES: 10+10x24kg

The chins with minimal foot assistance were when I put my foot on a bar 1 foot off the ground, and pressed down only enough to barely get me over the bar. By rep 1, my arms did almost all the work. By the last rep of the last set, that my legs did 99% of the pushing (and that was still the MINIMAL amount of push needed to get my chin over the bar). Kettlebell snatches are usually good for the biceps and lats as well, but my midsection and legs are not fully recovered yet, so I kept it to 1 set.

Bodyfat is now 16.5.
 
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MetalFortress

Master Don Juan
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BOX PISTOLS 5+5 x bw
(note: box pistols are one legged box squats. pistols are one legged squats)
BOX PISTOLS 5+5 x bw
BOX PISTOLS 5+5 x bw
BOX PISTOLS 3+3 x bw
BOX PISTOLS 3+3 x bw
BOX PISTOLS 3+3 x bw
BOX PISTOLS 3+3 x bw
BOX PISTOLS 3+3 x bw
BOX PISTOLS 4+4 x bw
BOX PISTOLS 3+3 x bw
ONE HANDED PUSHUPS FROM KNEES (AKA OHPFK): 3+3 x bw
OHPFK: 3+3 x bw
OHPFK: 3+3 x bw
OHPFK: 3+3 x bw
KB SNATCHES 15 + 15 x 24kb
KB SNATCHES 15 + 15 x 24kb

Hardest thing with pistols is balance, right now, in addition to the grind aspect. I can't do full pistols yet, but that's one thing I hope to work toward. The one armers are a b!tch. High rep KB snatches topped off the whole thing very painfully and nicely.
 
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MetalFortress

Master Don Juan
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I really need to squat more often.

SQUAT 135x5
SQUAT 185x5
SQUAT 225x0 failure
SQUAT 185x4
SQUAT 185x3
SQUAT 155x10

The failure was shocking, to say the least, Blame the heat, blame my carb cutting, blame my not keeping up in squats, blame whatever. The only cure is to squat and squat again, and I am going to cure it.
 
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Lifeforce

Master Don Juan
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second that... it's the hulk II =) From what I can see you've made a good progress.
 

Tell her a little about yourself, but not too much. Maintain some mystery. Give her something to think about and wonder about when she's at home.

Quote taken from The SoSuave Guide to Women and Dating, which you can read for FREE.

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MetalFortress

Master Don Juan
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uhh yeah

Lots of work inhibits squat time... but day off tomorrow means squats!

Anyways, I went bloody insane today. Read on...

CHINS: 2xbw
CHINS: 3xbw
CHINS: 4xbw
CHINS: 2xbw
CHINS: 3xbw
CHINS: 2xbw
CHINS: 2xbw
CHINS: 2xbw
CHINS: 2xbw
CHINS: 2xbw
CHINS: 2xbw
CHINS: 2xbw
CHINS: 2xbw
CHINS: 2xbw
CHINS: 2xbw
CHINS: 2xbw
CHINS: 2xbw
CHINS: 1xbw
CHINS: 1xbw
CHINS: 1xbw
CHINS: 1xbw
CHINS: 1xbw
CHINS: 1xbw
CHINS: 1xbw
CHINS: 1xbw
CHINS: 1xbw
CHINS: 1xbw
CHINS: 1xbw
CHINS: 1xbw (20 second hold at the top of the rep)


No, I didn't fall asleep on CTRL+V. I actually did that many chins. I'm surprised at how much volume I can handle now, and next week I expect I will set some insane PRs for reps. I didn't even do the foot-assisted chins for mass today, because I did 50 total reps, which is more than twice as many chins as I've ever done in one day before.

I think I'll start bringing the plates out to the playground next time.
 
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semag

Master Don Juan
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hahah... nice man

I remember when my gym buddy and I did that... we'd do it at the end of a back workout.

deads + db rows + cable rows + maybe one or two more exercises + 50 rep pullup arnold style...

yeah, we were retarded. I think most I got was 35 in about 4-5 sets... .but damn...
 
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MetalFortress

Master Don Juan
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Haha, I lost count of sets, so I just kept listing the sets here until my rep count was right. I was at the playground at my apt complex at night, and twice I had to battle the sprinklers firing volleys toward my chinup area. Usually I do reps until I can't do anymore and then do my foot-assisted reps, but this time I stopped at 50 because it was getting a bit ridiculous waiting for the "last rep" to come.

It might be attributed to form improvement - my grip on the bar has changed to something stronger, and since starting the chins my muscle contractions have felt amazingly powerful.
 
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semag

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you ever tried DC's lat stretch after a back day?
 
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