Stallion's Fitness Journal

[Quagmire911]

Good to hear you are keeping it straight!

Keep it up!

 

[I-tallionStallion]

Good to hear you are keeping it straight!

Keep it up!

naturally


Wednesday - Bit of a rough day as I was at NY to see a broadway show with my grandma and sis, had to subsitute my beef veggie rice with a mcdonalds Angus sandwich. Didn't have any choice...but atleast I'm getting all my meals today. Got home late, worked out late. Felt pretty tired in the gym, but it didn't skew my results too much

SLDL- 2x6 - 290 lbs PR I just got chalk the other day, so this felt a lot more comfortable doing.

Low Pull Through 3x8- 170 lbs PR

Lat Pulldown 5x3 - 165 lbs PR - A lot easier, but the next weight jump is at 165 lbs and it's still pretty hard. Next time I'll do this

Barbell Shrugs 3x10 - 200 lbs PR - yep this was heavy for me, good stuff

$hit i just want to mention that this week hasn't been so good with walking...idk why but I'm having trouble getting up so I'm going to bed earlier now. I did so well for 2-3 months, the last couple weeks I've only done it 3-4 days each week instead of 5 or 6. I'll work better on that...anyways...til next time

 

[Quagmire911]

naturally


Wednesday - Bit of a rough day as I was at NY to see a broadway show with my grandma and sis, had to subsitute my beef veggie rice with a mcdonalds Angus sandwich. Didn't have any choice...but atleast I'm getting all my meals today. Got home late, worked out late. Felt pretty tired in the gym, but it didn't skew my results too much

SLDL- 2x6 - 290 lbs PR I just got chalk the other day, so this felt a lot more comfortable doing.

Low Pull Through 3x8- 170 lbs PR

Lat Pulldown 5x3 - 165 lbs PR - A lot easier, but the next weight jump is at 165 lbs and it's still pretty hard. Next time I'll do this

Barbell Shrugs 3x10 - 200 lbs PR - yep this was heavy for me, good stuff

$hit i just want to mention that this week hasn't been so good with walking...idk why but I'm having trouble getting up so I'm going to bed earlier now. I did so well for 2-3 months, the last couple weeks I've only done it 3-4 days each week instead of 5 or 6. I'll work better on that...anyways...til next time

Chalk for the win!

I am thinking I must have been doing pullthroughs wrongly. I was doing 242lbs 3x10 supposedly. Hmmm, maybe the pulley isn't working right. Although it could be that it was 110lbs 3x10 which would be odd as everything is usually in kg's here. I will have to check. Either way I can't do them anymore :cuss:

Btw, just ordered Infinite Intensity from rosstraining.com, looks very interesting. I am also planning on getting Starting Strength 2nd edition soon.

And don't worry about that cardio, I barely do any Although I have this new plan of cycling the cardio so as not to get bored, maybe think about that? Sandbag/sled/kettlebells/dumbbells/sledgehammer/tyre flipping/light squat-deads/bodyweight moves/etc, there is tons of s*** to do!

Anyway, keep up the good work!

PS-If you ever get the chance, you have to try ab rollouts.

 

[I-tallionStallion]

Why can't you do pull throughs anymore? The hardest part of the exercise is not flying backwards haha.

Two good books, let me know how they are...especially the Ross training one.

Well I love the backpacking, I wish i had some huge tires to flip, that looks like a lot of fun. At some point I will start doing other stuff,nt so much boredom as it's lazyness.

 

[Fuglydude]

Good work as always man. Its a pleasure reading your WO journal.

Did you hit the 440 lbs on the deadlift yet? I'd take 3-4 days off before your next 1 RM attempt on DLs. The most I've ever pulled was 440, but I'm pretty sure that bar is a little bit lighter than the standard 45 lb bar...it just feels lighter.

With the kind of progress you've made and your size I expect to see a quarter ton (500 lb) deadlift soon. Based on your squat numbers I think you can probably hit 350 lbs on a good day. Do you squat bare foot for you 1 RMs?

Again, I'm gonna suggest hang/power cleans and plyometric work. I think you'll really like the "controlled explosion" style of lifting that comes with the olympic lifts.

I'm leaner now at around 165 for stagette season...u better watch out once I'm back to bulking muahahahha...

Keep it up man...good luck!

 

[Quagmire911]

The reason I can't do pullthroughs is because I am maxed out on the machine. And the pins are too shi**y to add weight to, I did try.
I will let you know about infinite intensity. I was going to get never gymless but this one contains both weights and bodyweight moves. I will get the other one down the line probably.

I am really beginning to open up and look at other avenues of training. There is more than one way to get strong (and big). Right now I am looking at muscle imbalances. As you know my left shoulder is weaker than my right, and barbell training only exaserbates the problem. So in the long run switching to dumbbells for say 6-8 weeks to balance things and then moving back, would be more favourable.

I am going to test my leg strength somehow. Probably pistols will do the job. I know that my right side can do more dumbbell rows than my left as well.

Good luck tommorow!

 

[I-tallionStallion]

Thanks Fugly! I'm glad you enjoy reading. No I haven't hit 440 lbs yet...but tell you what I'll go for 445 lbs to outdo you lmao I really hope you are right about my progress, I do the best I can do and I hope I inspire others to work hard, other guys on here inspire me so much.

I do not think I can hit 350 lbs yet on my squat, and just between you and me when i do I'm gonna be scared haha but that only makes me stronger.

I've recently been doing my squats in socks actually, helps me feel more grounded, more one with the metal...like part of a machine. Ok maybe that's too deep of a description but heck that's how i feel.

I gotta see what EFFORT says, he's training me. But those lifts you named are things I will definitely get into, I'm very interested heh...no worries there.

Crap your bulking...$hit, I'm going to have to work harder

Quag - Thats a good reason not too do pullthroughs haha. Cool, keep me updated on the book as you go along and do the workouts. Looking into other forms is what makes exercising so awesome. There are so many ways to get strong and keep it interesting. Pushing your body to the limit and beyond is what this all is about. I'm sure you'll figure out how to fix your problem, keep it up bud. Thanks again

 

[I-tallionStallion]

Friday - Wow...its dead on the forum tonight Good that means all you guys are out Djing chicks haha

Incline Bench 2x5 - 175 lbs PR 'P' FVKCIN 'R'....2 months ago, I could only get 2-3 reps of this...I can't wait to hit 200 lbs on this. I was so afraid to do it too, cause last time I did this, it was a joke on how horrible I struggled. I just struggled on the 2 last reps of the second set...but not dramatically. Next time i do this...180 WILL BE MINE MUHAHHAAHAA........sorry a little excited

Flat DB Bench 1x8 - 75 lbs PR
2x8 - 70 lbs - Yeah i didn't have enough to do 2 more sets here....i wish i did. Next time I'll have it for sure.

Reverse Grip Flat BB Bench - PR 3x10 -125 lbs
Tough...probably should have done 130 lbs though

Lat Raises - light weight 2x20 - 12 lbs PR Doing this for 20 reps is just painful

Next week is my last week before vacation. I had to cut training short by a week unfortunetly. I've decided not to do max week. I feel if i wait a little longer the gains will be more dramatic...and thats what I'm looking for. So I'll finish with what I have left to do. I'll be doing squats and rows on monday, and on thursday eagles, DB press paused, and Incline dumbbell flys. Unless there is some dramatic reason why it would be more important to do max week, i'm not bothering. If you guys have input let me know...later

 

[Quagmire911]

Congrats on another good day.

I think it would be more productive to do another training session rather than maxing out. Having said that, you could cut the rep ranges on the main exercises and really have at it. This is something Alex did with me called supercompensation. You could also max and still do the accessory work. Deliberately overtraining and then taking a week off can be a good thing, ask Effort what he wants to do with you though. But if you know you are having time off, don't be afraid to crank up the intensity and go for it.

Have a good holiday, don't be too hard on yourself with the food but eat plenty and keep up a bit of cardio!

 

[I-tallionStallion]

Thanks for the advice Quag...I'm looking into it right now.

BTW...looks like Super Squats is next on the list followed by DC hopefully...I can't friggin wait.

Also I am going to 45 lbs in my backpack on tuesday. It's going well.

 

[Quagmire911]

Thanks for the advice Quag...I'm looking into it right now.

BTW...looks like Super Squats is next on the list followed by DC hopefully...I can't friggin wait.

Also I am going to 45 lbs in my backpack on tuesday. It's going well.

Good stuff I love 20 reppers

 

[I-tallionStallion]

Monday -

Alright, i debated what i was going to do. Whether maxing or doing the reps. Although as I warmed up the squats, the same pain in my right calve came back again. You know, from when that idiot rugby trainer was telling me to keep my knees behind my feet when going deep, i now have a very weird noticeable pain there. i didn't want to max today with that calve like that. Reps still felt good and it never hurt during the sets. Just after. Ah well...I went a little easy today on squats.

Squats - 2x5 270 lbs

BB Row - 4x8 - 160 lbs - felt good, tough sets with that many reps involved


Well that's it, I'm glad this is the last time I'm squatting for awhile, i need a break before I start super squats which I am really hoping that this injury will be gone by then. I'll do some stretching this week.

 

[Quagmire911]

Have you got three tennis balls and big sock?

 

[I-tallionStallion]

I do...now spill it Quag

 

[Quagmire911]

Right, get your three tennis balls and put them in the big sock one by one. They should be in a line, not a triangle or something else. Tie a knot on the end of the sock. Make sure the balls don't have room to move about in the sock.

This is a substitute for a foam roller. I recommend you get a foam roller if you can, they are relatively cheap. I can't recommend one right now as I don't have one. Look on IA's or t-nation and you will probably find recommendations for a good one. Articles by Eric Cressey/Mike Robertson should include info on the topic.

Here is a good link explaining the basics, some more detailed stuff at the bottom:

http://stronglifts.com/soft-tissue-work-release-your-pain/

In your week off I recommend you try and do this a couple of times. Releasing knots etc is good prehab. I have done it a few times and it can be sore. If you don't have time to do your whole body next week or the inclination, then definitely use it on your calves-it should help work out that problem.

Hope it helps.

 

[I-tallionStallion]

Thanks Quag, I'm giving it a shot tonight hopefully it will help cause the pain in my calve is getting irrated easier and easier. The week off should really help. But I'll be doing some hiking one of the days so yeah we will see what happens.


Thursday -

Spread Eagle Situps - 3x8 - 150 lbs PR - I kept my back locked...its hard to know if I'm doing them completely correct but I def feel it after I'm done.

Flat DB Press Paused - 2x5 80 lbs - no PR here...should have been but I accidentally forgot what I lifted last time This was hard but nothing too difficult.

Incline Db Flys - 3x10 - PR 30 lbs - did these nice and smooth. Felt different...funny enough I wasn't sure on how high to put it and asked this pretty big dude how high he puts it, he then presumes to lecture me about putting it up and down a notch to hit ALL the angles.....*sigh*

---------------------------------
Okay, this Saturday I'm going on vacation for a week to North Carolina so I will not be on here at all. I don't want my girlfriend checking the history and seeing me going to a DJ site haha even though i really only go here for fitness. I plan to spend my week eating tons of horrible carbs, shooting fireworks, and having lots of $ex and maybe some water skiing...so you guys are going to have to argue with someone else for a week. So you all better work hard so I get back and see that everyone is getting stronger.

When I get back I'll be doing Super Squats...should be interesting to say the least. Keep lifting the heavy metal guys!!! :rockon:

 

[Quagmire911]

Have a good holiday mate!

 

[Fuglydude]

Have a good break dude. You deserve it. When you get back to deadlifting I'm gonna suggest you use barefoot/socks just like you're doing for your squats. I bet this will probably help your your DL.

Oh, and your DL is more than likely better than mine now...I think my max right now is only like 420-ish... but I'm also under 165 lbs. ;-) Anyways man... good luck and enjoy your vacation.

 

[I-tallionStallion]

Back in Black

Well vacation is over... The menu of my vacation consisted of:

Pancakes, ring dings, hershey kisses, doritos, Sangria, Soco and lime, fried twinkies, fried icecream, rum, bacon, BK burgers, MC burgers, Wendy's Burgers, Large cokes, plenty of gatorade, mashed potatoes, a cinnabon, ice coffees, large italian pasta dishes with veal (Yes i am a bastard), burritos, philly-cheese-steaks, Too many fries to count, angelfood cake, apple cobbler, macaroni & cheese, fried chicken, biscuits, quizonos subs, subway subs, chicken nuggets...and then entered a buffet with my gf's family while they watched and laughed as I stuffed my face with everything that is unholy.

I kept up my disgusting diet for 7 days. I HATED THE LAST FEW! It's not that I feel guilty, it's just that it isn't as good as I thought it would be. I seemed to have exceeded this food boundary where cheating isn't something I want to do...instead I rather eat healthy because it's more enjoyable...strange eh? Personally I can't wait to get back into the flow of things....seriously...junk food sucks!

I went to North Carolina and I got to say people down south are a lot nicer than the freaks up north where I live haha. Well, to your face at least. I took the ferry from Lewe's to Capemay and spent a couple nights at Wildwood with my hot gf heh and you can fill in the rest...

End of dumb blog

---------------------------------------

Alright I got to say I missed the board somewhat and I'm ready to rock with my Super Squats and Milk Log. Seems some of you have improved, some are you are pissed as usual (Quag...lmao), and some are just starting out. Which is good news.

New Diet: I am now adding 16 cups of milk

Meal 1- 3 scoops whey, 4eggs, 2bananas + 2-4 cups milk
Meal 2- 8oz beef 6oz brown rice, salad + 2-4 cups milk
Meal 3- Shake- 3 scoops whey, 4eggs, 2bananas + 2-4 cups milk
Meal 4- 8oz steak + a1 + salad + 2 servings olive oil + 2-4 cups milk
Meal 5- Shake- 3scoops whey, 4eggs, 8fish oil pills, 3serv of olive oil
Meal 6- 8oz chicken or tuna, 8 fish oil pills, 3serv olive oil, salad

Multivitamin
Creatine cycle starts again (6 grams a day)
1500 mg of green tea pills

Cardio: walking 45-60 minutes on workout days, weighted backing on off days for 20 minutes....cardio 6 days a week

Workout -- Super Squats

Next 6 weeks ---- 3x a week

Squat 1x20
DB Pullover- 1x20
3x Superset
Max Dips
Max Pullups
Max Decline Situps

I'm ready to kick ass!

 

[I-tallionStallion]

Have a good break dude. You deserve it. When you get back to deadlifting I'm gonna suggest you use barefoot/socks just like you're doing for your squats. I bet this will probably help your your DL.

Oh, and your DL is more than likely better than mine now...I think my max right now is only like 420-ish... but I'm also under 165 lbs. ;-) Anyways man... good luck and enjoy your vacation.

Thanks fugly...I am not going to do it in socks as it fvcks up my concentration for some odd reason. You have great numbers for your weight, I've got like 50 lbs on you haha.