Stallion's Fitness Journal

[Being_the_Don]

the ceiling...'towards the floor' I imagine would be incline situps...which in my mind, would be retarded lol

Then by that reasoning I'm doing declined situps as well. I still prefer calling them inclined situps, though.

 

[I-tallionStallion]

Also starting the WBA diet - Fat Loss (while still gaining muscle) http://www.sosuave.net/forum/showthread.php?t=114618

Currently i weigh 202 lbs at 5'10 - if i had to estimate - i'd say 14% BF

My weight lifting schedule will be the same...the only difference is i will wake up, have a scoop of whey, and walk on the treadmill for 30-45 minutes

My diet though is tricky

Wake up at 8 a.m.

1- 1 scoop whey and water

Walk 30-45 minutes

2. Shake - 2 scoops whey, 1 cup oatmeal, handful berries, 4 raw eggs

3. Shake - 2 scoops whey, 4 raw eggs

4. Groundbeef - Probably stir fry or a giant burger patty with buffalo sauce and a ton of bleu cheese

*2 tblsp of olive oil

5. Shake - 2 scoops whey, 4 raw eggs

6. Chicken + salad with olive oil and vinegar

*10 grams fish oil

7. Preworkout shake - 2 scoops whey + Carb + 3 grams creatine

8. Post workout shake - 3 scoops whey + Dextrose (50 carbs) + 3 grams creatine

9. Beef

10. 10 grams fishoil before bed

******May be too many carbs...not too sure. Does anyone know if WBA still answer his PM's?

 

[I-tallionStallion]

Time to DELOAD 80%

Squat 3x5
1x5 220
1x5 225
1x5 230

Legpress 1x15- 270 lbs

Good mornings - 2x8 - 50 lbs

Calve raises -2x10 360 lbs

Abs - 2x10 - 40 lbs

Felt winded today...didn't have the usual rice or oats in the morning, kept it very low carb due to i couldn't walk today (long story) - but starting tomorrow no problem. Can i still have the rice? Or should i move to just veges.

 

[Quagmire911]

Alex won't be answering his pm's. It's taking him a few weeks to answer emails never mind pm's, he's very busy at the moment.

If you aren't losing fat then just cut 300 carb calories out and go from there. Remember to try and do 45 minutes for cardio though, that's 50% more than 30 minutes, a lot when it is put like that.

PS-Makesure if it is the treadmill it is on an incline. If it is flat there is very little resistance and sucks for conditioning and dropping bf.

 

[I-tallionStallion]

Thanks Quag, simple but mindful info. Its common sense really haha i just have to keep that in mind.

Too bad WBA isn't around, but i hope everything is good with him and if and when he comes back i hope he can see my progress and be proud of you and me.

BTW...but i've been doing like 40 minutes cardio...and it sucks lol.

WED

Incline bench 3x5
1x5 - 135 lbs
1x5 - 140
1x5 - 145

Skull crushers
1x8 - 25 lbs
1x8 - 30 lbs
1x8 - 35 lbs

DB Press 3x8
1x8 - 40 lbs
1x8 - 45 lbs
1x8 - 50 lbs

Lateral raise
1x6 - 20 lbs
1x6 - 25
1x6 - 25

Cardio - 15 minutes...not sure if i should add more cardio than ten minutes after workout out usually. I figure 10-15 is good. Input?

Easy DELOAD day...I feel a little weaker on the diet tho. Everything thing has been going well so far. Guess the only thing to do is keep it up and watch the weight everyweek to make sure i'm not losing toooo fast. I'm worried about muscle loss, so hopefully that won't be the case, im the test subject on this diet i feel lol I don't know anyone else who's trying it!

I hope a year or so from now people can use this journal as proof of the knowledgable advice given to us by those who write in the vault.

My aim is to be at 10-12% by the end of April. May happen sooner, might not be enough time. We will see. Until next time Gents...heh

 

[Quagmire911]

Deload :-(, you poor thing. You could try the alternative deload where you just drop volume or max out. You have too see what works for you though.

Stick with the 15 minutes, I am sure that is what Alex had me doing at some point. Make sure and have a little something between the weights and cardio though. And yeh, cardio blows. Hate it so much. Luckily the job should take care of that for me, shall see though.

Hopefully you will make Alex scared. Not sure if he is back in the gym yet but you will be approaching his deadlift 1RM after all the time off he has had.

 

[I-tallionStallion]

heh, i like the 80% for now, its easy haha. And i'm in and out of the gym a lot faster with my 'trainees'. But if it doesn't work i'll try another one

I'll stick with the 15

Haha now you've just given me some extra inspiration

 

[I-tallionStallion]

Friday -

Not much to post here, the end of deload week. Time to get back to work. I've been keeping up with the cardio thankfully. I've been eating almost perfect, anyways quickly i'll write what i did

Deadlift - 300 305 310
Bi curls - 30 30 35
Pull ups - Assisted weight - 2x8
Rows - er...can't remember haha but i did them
15 minutes cardio

Alright, let the fun begin Monday

 

[I-tallionStallion]

MONDAY

The start of my new week, and man, was it fvcking great!! I was a beast in the gym today. here are my results

Squats 3x5
1x5 280
1x5 285 - Wow, easy...i couldn't believe it
1x8 295 PR I got so pumped up for this lift, i got angry, i got in the mode, and i went up to that bar, and i easily pounded out some extra reps. I could have done 300, and i was surprised. I did them nice and very deep too. Needless to say, at my crappy gym were everyone is a bicept/chest curling zombie (some look bigger than me, but don't squat that weight), they were all staring at me as i grunted and pushed with all my might....ha..a little excited right now, Sorry don't mean to brag Just very happy! lol

Leg press 1x15 370 PR - Hard after the squats but easy goings.

Good Mornings 2x8

I am new to this excerise, so i expermented with some weight...
1x8 - 75 lbs - wayyyy to light....but i had the form down extremely well
1x8 - 115 lbs PR - medium difficulty, i could def do more. And i will next week.


Weighted sit-ups - 2x10
1x10 60 lbs - too light...i the heaviest dumbell is 60, so i switched to plates
1x10 75 lbs - trying to hold three 25 lbs plates was just dumb...hard to control and awkward to hold. Suggestions on how to make this excerise harder without as much weight?

Calves - 2x10 - 430 PR Second set was extremely hard. My calves were on FIRE...lol. but got them done

All in all, awesome day. I love coming off deload. I feel so much stronger! (Could be from re-watching all the old Dragonball Z episodes lately too...for some reason it sounds dorkish but gets me pumped before lifting) Hopefully next week I'll crack the 300 lbs squat no problem. Diet has been almost perfect, and so I'm very happy about that. I hope to hit 400 lb deadlift for reps this week and increase the incline. We will see

 

[Quagmire911]

Very nice. I just hope that I can see similar progress to you on the squat in the coming months. Done enough analysis on the blasted thing.

Good mornings will fly up, you just have to get used to the movement and get comfortable with it. Probably the most dangerous exercise of them all. You will be 200+ in no time.

Keep it up

Ps-Don't worry, I have also been catching up on DBZ . Watching a couple of the movies that I have never seen. The question is who do you prefer, Goku or Vegeta?

 

[I-tallionStallion]

Thanks Quag I'm sure you will. I promise to keep it up. Ha...could be reaching that goal of 350 in the near future.

-Goku or Vegeta...thats not a fair question. Vegeta is such a bastard, but you can't help but love the character and his badass prideful attitude . And Goku is just hilarious and awesome. I would have to say...Gogeta haha. Now let me ask you a question, whats better, the voices of the first 50 some odd episodes, or the new ones?

 

[Quagmire911]

I am a Vegeta man myself (that sounded gay).

The voices I am not really concerned about. I think I noticed it when I was 11 or something but I don't really give a **** anymore. Just watching **** blow up is pretty fun .

Diet is going well today btw! I think I am leaner already (joke, although there is the psychological hope there after a day heh).

 

[I-tallionStallion]

Haha, well some make a big deal out of it. Watching $hit blown up is definitely fun, I enjoyed watching all the ridiculous transformations and people screaming and getting pissed off annihilating the enemy. Good stuff. My favorite episode has got to be the one where vegeta and goku first face off. That made me a fan. But I'm a closet DBZ fan, most don't like it lol

hey y'know, i feel leaner already..I'm not joking though haha

 

[I-tallionStallion]

WEDNESDAY

Another day...not really any special PR's tho, but still a good day

I've decided that i can't handle doing 5 reps of 175-180 very well, so I've backed it up a little, and on the last set I tried to hammer out a couple more reps at a slightly less weight. I remember some article on Iron addicts that talked about this.

I mean doing 175 at 3 - 4 times failure on the last set equals = 525 to 700 lbs

But doing 160 at 7 times on the last set = 1120 lbs

That's a little more than double the work, and i think i will help me go up in weights faster, and increase muscle size and such. Its still heavy, but just a little lighter. Opinions?

Here are my results

Incline bench 3x5
1x5 155 lbs
1x5 160 lbs
1x7 160 lbs - felt good, last rep was really tough, did it without help tho.

Dips 3x8

I tried this - I took two benches, put my feet up on one, and threw some plates on. I don't think this was extremely effective exercise tho...here are my results.

1x8 - 40 lbs - i was really surprised how easy it was...
1x8 - 55 lbs - still too easy...i upped it again
1x8 - 70 lbs - STILL TOO EASY...so me and my friend experimented with the weight for a couple short reps
1x4 - 90 lbs
1x3 - 115 lbs
1x3 - 135 lbs PR - this was actually a little decent, but the problem was is that it is extremely awkward to have three 45 lbs plates on your lap...I am thinking that doing this on the bench is a dumb idea, cause i can easily handle going all the way down. I think i'm just going to get one of those belts to attach weight to, to do it on the actual dip station. That seems much more logical.

DB PRess
1x8 60
1x8 60
1x14 PR 60 -okay this is getting ridiculous. Should i stay with the db bress or go to regular bench?

lateral raise
1x6 25 lbs
1x6 30 lbs
1x8 35 lbs PR

well thats it

 

[Quagmire911]

If you are stalling out on incline then consider switching it up to flat or decline. I am following a template like this:

Set one-Do a 3-5 rep max
Rest two minutes.
Set two-Drop the weight 15-20% and go for reps. Stop when you hit technical failure, ie a break in form.

That is all the heavy stuff I do on the movement. You could give it a try if you like. My bench was stuck at 80kgx3 for months and months until about four weeks ago, now I expect to hit 90kgx3 on Monday. Just missed the third the other day.

Ps-I am curious, can you do a glute ham raise unassisted?

 

[I-tallionStallion]

I wanna see how this takes me, if in the next two weeks i have no gains, I'll give it a shot. Why the heck not lol

On the glute ham raise, i watched a bunch of people who had their foot holding them down by something whether it was a barbell or something of that nature. Do you mean that? I will be trying to do one or two in the gym today because i have no idea.

 

[Quagmire911]

Like this:

http://www.exrx.net/WeightExercises/Hamstrings/BBGluteHamRaise.html

Although there is really no need to go until your head is pointing towards the floor. The movement starts when your body/legs etc are all in line and then you bend at the knees whilst keeping your torso/upper leg in line.

This is a ghetto way of doing it:

http://www.kvusa.com/wl/floorghr.htm

 

[I-tallionStallion]

Hmmm...i do those on a similar chair as the first link...but the feet part is more down, and its on a bit more of a incline. And your knees don't move....might not be the same. It works the lower back a lot...i add 60 lbs to it. Idk, i should ask what it is exactly...but i stopped doing it and started doing good mornings....yup

FRIDAy

GOOD DAY

Deadlift 3x5
1x5 385
1x4 390 bar slipped out of hand and i dropped it on the last rep...i figured i'd make up the rep on the last set
1x6 395 lbs PR EXTREMELY hard...but i got it done. 400lbs here i come

Bicept curls 3x8
1x8 35 lbs
1x8 40 lbs
1x10 45 lbs PR

Pull ups 2x8

cardio 10 minutes

As long as i'm gaining...i'm a happy man. I reckon by the end of this year i can def reach my goal of a 500 lb rep'd deadlift. Who knows how much....it will be fun to see.

 

[Quagmire911]

Hmmm...i do those on a similar chair as the first link...but the feet part is more down, and its on a bit more of a incline. And your knees don't move....might not be the same. It works the lower back a lot...i add 60 lbs to it. Idk, i should ask what it is exactly...but i stopped doing it and started doing good mornings....yup

Doesn't sound the same. If you can do GHR's with +60lbs then I hate you Most people can't even do one, myself included

And there is no way you'd feel these mostly in your lower back, all glutes/hamstrings/calves.

Are you doing something like one of these:

http://www.exrx.net/WeightExercises/ErectorSpinae/WtBackExtension.html

http://www.exrx.net/WeightExercises/ErectorSpinae/BB45Hyperextension.html

This is a better example of a glute ham raise:

http://www.youtube.com/watch?v=8BfBTjKKYiY&feature=related

Your knees move in this one though, which makes it easier. The ghetto method above is harder where your knees don't move.

 

[I-tallionStallion]

yeah...that DEF wasn't the same lol. I will try it today at the gym if they have a chair like it...i don't think they do tho.