11 Finals

2010-12-13T23:52:00.001-05:00

Just have one more to go. Think I destroyed my chemistry final today, and have been doing some good studying all day for my bio tomorrow. It's at night also, so I still have all day tomorrow to study some more even.

Regardless of all the studying, I still went to the gym today. I have to say, today's workout was very refreshing as compared to the most recent ones. I say this because taking the time-off my back and the stuff I have been doing to help it heal has really helped, and I felt significant progress today. It was shoulders today, and I was able to hit it hard. My lifts for it are also starting to catchup to where they were before I hurt myself (they went down when I took those two weeks off of lifting).

The best part of the workout today was at the end. After I finished everything, I saw a barbell on the deadlifting platform. The only thing in my mind was that I just had to do it. It might be a really bad idea, and I could easily make my back worsen and cause the pain to last longer, but I really just had to do it. So I walked over to the barbell already loaded at 135lbs, and without any warmup or anything, just deadlifted it up for a single rep.

It felt fine, actually amazing....I had missed deadlifting so much. My back didn't hurt at all and I continued to do a few more reps just for kicks and giggles. Impressed that my back didn't hurt (which I had a feeling it wouldn't because of all the mechanics and shit) I headed over to the power rack. This time I used just the barbell and tried front squatting it for a few reps. Again, no pain whatsoever however I felt that with this exercise the slightest mistake of form would hurt.

I figure I still need one more week of healing in order to start throwing in some of those exercises once again.

Press - 90lbs x 5
DB Press - 40lbs x 8, 40lbs x 7, 40lbs x 6, 35lbs x 8
Cable Lateral Raises
DB Rear Delt Flyes - 20lbs x 12, 20lbs x 12, 20lbs x 12
DB Upright Rows - 20lbs x 10, 20lbs x 10, 20lbs x 10

Welcome Back

2010-12-12T00:30:00.006-05:00

I took a break from blogging my workouts, mostly because of college, and instead decided to hand-write them. It was fine but I found it to be less convenient and annoying to follow through with at times. Anyways, I was going to do a large recap of the past fall but I'm pretty tired and should be studying for finals anyways, so I'll keep it short.

So I have good news and bad news...

The good news, which most of you already know, is that I have gained weight. I haven't been a fatass and not lifted either. I left college weighing in at 150 and am 158 now. Didn't quite reach my goal that I wanted but I'm not too upset due to the lack of discipline I had (but that was because of poor planning on my part and adjusting to the whole college life). My workout routine is pretty solid and the training was pretty tough, but my lifts did go up significantly. I definitely made some improvements in my back and legs which are definitely favorite things to train now. Along with that I have, in the past few weeks, been specializing my arms and shoulders, but more on that later...

The bad news is... that I fucked up. Due to many reasons - too many hours sitting/poor posture, lack of flexibility in glutes/hams, and adding too much weight to the bar - I hurt my lower back. At first starting off only as a mild pain, the severity became worse when I continued pushing through. One day when squatting, as I was coming up my torso leaned forward too much causing all of the weight to shift forward also. This, along with the fact that my lower back had to be rounded in that position, put a hell of a lot more stress on my back. That last mistake ultimately led me to the pain that I still have today. It got to the point where simply bending forward hurt it. I couldn't tie my own shoes, pick up books off the floor, nor sit-down. Lying down was the only thing that didn't make my lower back hurt.

After that day, enough was enough, and I decided to give my body a break before I caused more serious damage. I got a massage from mel's mom, which helped tremendously, and have been laying off the weights for the past three weeks. I probably strained my lower back, or even worse herniated a disk (hopefully not the latter).

The timing couldn't be any worse. Just as I was getting into the routine of balancing my lifting with college and work, this shit ends up happening. But this injury couldn't keep me away from the weight room, I literally missed it too much. So I had to change things up and started working on other things.

It was no longer about how much I could squat or deadlift. I couldn't perform any exercises that placed any load on my erector spinae. I started focusing on my weaknesses. I started working on my shoulders, an important set of muscles that I never really worked on. The past few weeks I have been specializing them and really hitting them hard with a bunch of stuff, and I am already starting to see some improvements.

I've also been working on arms, something that I usually don't do. I'm a more compound-exercise type of guy so my bi's and tri's usually get hit with the rows, pullups, dips, and bench. But rows, which were one of my main exercises that really made my back grow, is another one on the list that I can't perform due to my back.

So for now I guess you could slightly say I'm taking more of a bodybuilder route, by isolating certain muscle groups. It's not a bad thing either. Arms and shoulders have always been a weak-point, and bringing them up will actually help me look like I lift when wearing a shirt instead of just having the numbers to prove it.

Anyways, my diet has been pretty amazing and it's just going to get better during the winter. I contribute 90% of my gains this past fall to my diet alone, and I know that in order to reach my next goal I have to make sure it's even better. So there you have it folks, I'll be updating early this week (my last final is on tuesday) and hope you stay tuned in to watch some crazy shit happen.

And I mean it.

Take care, comb your hair.

Goal by January 24:
170lbs

Working out was a healthy way of dealing with the loneliness...

2010-09-01T01:16:00.000-04:00

November 24: 160lbs

All muscle.

Procrastination Is Like Masturbation, All You Do Is Fuck Yourself

2010-03-29T23:34:00.000-04:00

Know I haven't updated the blog in awhile, but I've been working out and made sure to record every one. I decided to go for a change in today's workout and incorporate some more higher volume, bodybuilding work. Will be trying to gain some extra mass in the upcoming weeks before I start to cut down on the body fat and get shredded for the summer.

Dips - 30lbs x 5 x 3, 40lbs x 5 x 3
Incline DB Press - 100lbs x 6, 100lbs x 6, 100lbs x 8
Cable Lateral Raise - 15lbs x 8, 15lbs 8, 15lbs x 8
Pinwheel Curls - 60lbs x 10, 60lbs x 10, 60lbs x 10
Barbell Shrugs (2-Sec Hold) - 120lbs x 10, 120lbs x 10, 120lbs x 10
Dumbbell Flyes - 60lbs x 10, 60lbs x 10, 60lbs x 10
Triceps Pushdowns - 50lbs x 10, 50lbs x 10, 50lbs x 10

Saturday, March 27

2010-03-29T23:14:00.007-04:00

Dumbbell Rows - 110lbs x 3

Dips - 30lbs x 5, 30lbs x 5, 30lbs x 5, 30lbs x 5, 30lbs x 5

Cable Rows - 140lbs x 5, 140lbs x 5, 140lbs x 5, 140lbs x 5

Natural Glute-Ham Raises

Leg Lifts - 15, 15

Hanging Leg Raises - 10, 10

Cable Crunches - 50lbs x 20, 50lbs x 20, 50lbs x 20

Wednesday, March 24

2010-03-29T23:14:00.003-04:00

Close-Grip Bench Press - 160lbs x 3

DB Military Press - 20lbs x 10, 20lbs x 10, 20lbs x 10

Rear Delt Flyes - 20lbs x 10, 20lbs x 10, 20lbs x 10

Bulgarian Split Squats - 80lbs x 8, 80lbs x 8, 80lbs x 8

Bent Over Rows - 140lbs x 12, 140lbs x 12

Dumbbell Shrugs - 140lbs x 12, 140lbs x 12

Monday, March 22

2010-03-29T23:13:00.005-04:00

Dumbbell Press - 80lbs x 20, 80lbs x 15, 80lbs x 20

Chin-Ups - BW x 8, BW x 8, BW x 12

Dumbbell Rows - 70lbs x 8, 70lbs x 8, 70lbs x 8

Dips - BW x 8, BW x 8, BW x 8

Front Squats - 80lbs x 10, 80lbs x 10, 80lbs x 10

Cable Crunches - 50lbs x 20, 50lbs x 20

Saturday, March 20

2010-03-29T23:13:00.002-04:00

Bench Press - 160lbs x 8

Dumbbell Bench Press - 100lbs x 12, 100lbs x 10

Natural Glute-Ham Raises

Sandbag Holds w/Walking Lunges - 6 times

Farmer Walks - 5 x 100lbs

Kettlebell Swings - 40lbs x 20, 40lbs x 20

Power Wheel Walks - 3

Wrist Roller - 3 x 10lbs

Pushups - 20, 15, 20

Tired Does Not Mean Weak... Injured Does Not Mean Weak... Only Weak Means Weak

2010-02-22T21:51:00.000-05:00

So I surprised myself.

Finally had my dad spot me so I didn't have the fear of missing the lift.

My goal before April was to bench 200. Along with everyone else, I believed that hitting 225 was out of the question.

And now I can max higher than 225.

Surprise.

Bench Press - 160lbs x 13, 160lbs x 6
Inclined Dumbbell Press - 110lbs x 12, 110lbs x 7
Triceps Pushdowns - 60lbs x 10, 60lbs x 10, 60lbs x 10, 60lbs x 10
Barbell Shrugs - 145lbs x 15, 145lbs x 15, 145lbs x 15
Dumbbell Lateral Raise - 40lbs x 15, 40lbs x 15, 40lbs x 15
Barbell Curls - 50lbs x 15, 50lbs x 15, 50lbs x 15
Hanging Leg Raises - 12, 12, 12

Constant Dripping Hollows Out A Stone

2010-02-18T17:17:00.000-05:00

Deadlift - 245lbs x 3, 260lbs x 6
Bulgarian Split Squat - 40lbs x 10, 40lbs x 10, 40lbs x 10
Sumo Deadlift - 235lbs x 8, 235lbs x 6, 235lbs x 8
Hamstring Curls - 70lbs x 12, 70lbs x 12, 70lbs x 12
Power Wheel Roll-Outs - 15, 15, 15
Pull-Throughs - 65lbs x 15, 65lbs x 15, 65lbs x 15

150

2010-02-17T15:35:00.005-05:00

No silly that's not my one rep max. It's actually the total amount of posts I have written on this blog. 150 posts... damn, it feels like such a long time ago when I first started my training.

I wanted to do something special for this post. I thought, why don't I compare myself to what I used to be and see how much I have grown and learned. Nah, that would just be plain boring for me to just spew out results one after another. Besides I don't even consider myself anywhere near my finishing goal and instead am deep in my training regiment.

So enough with the statistics, enough with the numbers, enough with all the sitting-in-front-of-a-computer reasoning and thinking. Fuck all that crap, it doesn't even matter. Let's focus on the important stuff.

Let's focus on what I've learned using my heart and hands.

There's something really amazing about being in the weight room. Now I'm not talking about the skin-ripping pumps after a great workout, or the sight of chalk floating in the air, or the cooling effect of beads of sweat running down your face, or even the clanging of two iron plates nestled on the barbell.

I'm talking about the lessons acquired from those workouts. The times when you realize nothing is impossible without hard work and sacrifice.

When you see someone move a weight that you thought unimaginable, or you see someone squeeze out just one more rep even though you thought they had nothing left, or even when you astound yourself during a lift - you light the fire of ambition. And once you have that drive, nothing, and I mean nothing, will come between you and your goal.

As Dave Tate once said, "When you have aim, when you have focus on something; you're going to be one hundred percent committed for that and nothing is going to stop you. Passion has to be there because passion is the thing that fucking trumps everything."

I have learned, understood, and realized a great deal of things during these many months. I'll pass this on to all of you guys, to provide you with all the tools needed to set off that fire.

Hopefully one day you will obtain and tame that passion.

In the weight room, I have learned...

Commitment is the only key to progress.
Big changes do not happen overnight, over a few weeks, over a few months, or even over a year.

You must eat.
And I mean literally force feed yourself to grow. It is the only way, sorry.

Nutrition is the most important piece of training.
The old adage of "you are what you eat" cannot be more true.

Recovery is the second most important part.
You need your rest in order for your body to recuperate and grow.

You must understand how your body works.
How it functions and what will make it grow.

You must listen to your body.
Or it will teach you a lesson on overtraining or injuries.

Anger must exist.
The phoenix must burn before it is reborn.

You were given an incredible body.
Don't take it for granted, and don't waste your life not realizing the potential it has.

You must finally realize you have one life .
But if you work hard enough and work it right, one is enough.

Horse Beef

2010-02-16T20:05:00.000-05:00

Eat some.

Bench Press - 160lbs x 10, 160lbs x 5
Incline Dumbbell Bench Press - 110lbs x 12, 110lbs x 6
Barbell Rows - 140lbs x 10, 140lbs x 10, 140lbs x 10, 140lbs x 10
Cable Lateral Raises - 30lbs x 10, 30lbs x 10, 25lbs x 10, 25lbs x 10
Barbell Shrugs - 140lbs x 10, 140lbs x 10, 140lbs x 10, 140lbs x 10
Dumbbell Rear Delt Flyes - 50lbs x 10, 50lbs x 10, 50lbs x 10
Barbell Curls - 55lbs x 10, 55lbs x 10, 55lbs x 10
Power Wheel Roll-Ins - 15, 15, 15

It's Mind Over Matter... I Don't Mind Because You Don't Matter

2010-02-11T22:16:00.000-05:00

Don't have much to say today, other than the fact that I'm feeling really good. Despite all the training and stress I've been placing on my body, recovery has been top-notch.

I'm pretty much just straight chillin' throughout this mini-break.

Deadlift - 110lbs x 3, 140lbs x 3, 160lbs x 3, 180lbs x 3, 210lbs x 3, 235lbs x 3, 250lbs x 8
Cossack Squat - BW x 10, BW x 10, BW x 10
Sumo Deadlift - 225lbs x 10, 225lbs x 10, 225lbs x 10
Hamstring Curls - 50lbs x 10, 60lbs x 10, 70lbs x 10
Sprinter Sit-Ups
Pull-Throughs - 60lbs x 10, 60lbs x 10, 60lbs x 10
Kettlebell Swings - 40lbs x 12, 40lbs x 12, 40lbs x 12, 40lbs x 12

Trashed Muscle

2010-02-08T20:50:00.000-05:00

Another amazing workout today.

Went real heavy today, but not so much that it hindered form whatsoever. If I keep this up I might be able to get 200 on the bench press for my next "one rep max" test day in two weeks.

I increased my benching work weight five pounds and yet managed to get an extra rep on my first set. Also used the same weight (100lbs) for incline presses from the last week, and completely destroyed my PR. I'm thinking of stepping it up to the 60lbs dumbbells next week.

Have been training like crazy and eating even crazier, so hopefully I'll be seeing some more size/strength gains in the upcoming weeks. Keep killin' it kids.

Bench Press - 155lbs x 8, 155lbs x 5
Incline Dumbbell Press - 100lbs x 15, 100lbs x 11
Barbell Rows - 135lbs x 10, 135lbs x 10, 135lbs x 10, 135lbs x 10
Cable Scarecrows - 25lbs x 10, 25lbs x 10, 25lbs x 10, 25lbs x 10
Barbell Shrugs - 135lbs x 10lbs, 135lbs x 10, 135lbs x 10, 135lbs x 10
Dumbbell Rear Delt Flyes - 50lbs x 10, 50lbs x 8, 50lbs x 8, 50lbs x 8
Barbell Curls - 50lbs x 10, 50lbs x 10, 50lbs x 10, 50lbs x 10
Power Wheel Roll-Outs

Full House

2010-02-05T21:46:00.001-05:00

Had a full house today with Jayson, Chris, and Nik, who stopped by for some kick ass training. It was repetition upper body day which is slowly starting to become one of my favorites, especially for the pump it provides throughout the workout.

Recovery wise, I am doing extremely well. I thought I was going to be completely fried today, seeing as I really killed it on the deadlifts yesterday. However when I woke up nothing was even sore at all. Eventually during the day my hamstrings and glutes did start to tighten up and I could feel some pain; and only by forcing it could I feel anything in my lower back.

First week on westside went extremely well. 8 more weeks to go...

Bench Press - 105lbs x 27, 110lbs x 18
Chin-Ups - BW x 10, BW x 8, BW x 8, BW x 10
Rear Delt Flyes - 20lbs x 12, 20lbs x 12, 20lbs x 12, 20lbs x 12
Dumbbell Seated Military Press - 60lbs x 10, 60lbs x 10, 60lbs x 8
Dips - BW x 10, BW x 10, BW x 10
Behind-the-Back Barbell Shrugs - 120lbs x 12, 120lbs x 12, 120lbs x 12
Triceps Pushdowns - 50lbs x 20, 50lbs x 16, 50lbs x 18
Spread Eagle Sit-Ups - 25lbs x 15, 25lbs x 15, 25lbs x 15, 25lbs x 15

The King Made Me Puke

2010-02-04T23:52:00.001-05:00

Not really, but almost.

Today's lower body day was probably the best one I have had in a really long time, and quite possibly the first. I pushed myself so hard and yet was still able to maintain perfect posture. I really did my reading on deadlifting and feel like I have the mechanics engrained in my head. The steps to executing the lift are just set in stone from learning it over and over again.

Anyways it was brutal, and 3/4 of the way through I felt like I was going to puke my peri-workout drink. It wasn't as bad until after I completely finished my workout, and was arranging my post-workout meal. I felt that just performing the action of "forcing up a burp" would cause me to throw up all over the kitchen floor.

The nausea eventually subsided and I just have this overwhelming sense of accomplishment from today's workout that is just giving me the motivation and desire for tomorrow's.

Cheers.

Deadlift - 110lbs x 3, 140lbs x 3, 160lbs x 3, 180lbs x 3, 210lbs x 3, 225lbs x 3, 240lbs x 8
Cossack Squat - BW x 10, BW x 10, BW x 10
Sumo Deadlift - 210lbs x 8, 210lbs x 8, 210lbs x 8
Sprinter Sit-Ups
Pull-Throughs - 50lbs x 10, 50lbs x 10, 50lbs x 10
Kettlebell Swings - 40lbs x 10, 40lbs x 10

Tabula Rasa

2010-02-01T18:03:00.003-05:00

After having a week's worth of rest I feel like I've started once again on a clean slate. Now it's just ten more weeks of living hell and I'm going on an all-out sprint to the finish line.

This workout, for being the first one back from deloading, went extremely well. I was not nauseous at all this time and had so much strength, that not only broke PR's on my first set... but then again on the second.

I was however starving the instant I started warming up. I even had to cut my workout short and just skip the abdominals because I was so frickin' hungry. I need to bring a small snack to school about two hours before my workout, because after having lunch at 10:30 is just too long of a wait for my body.

Anyways it was overall a great workout and I'm glad to be back in the dungeon.

Take care, comb your hair.

Bench Press - 150lbs x 6, 150lbs x 7
Incline Dumbbell Press - 100lbs x 7, 100lbs x 8
Barbell Rows - 130lbs x 10, 130lbs x 10, 130lbs x 10, 130lbs x 10
Cable Scarecrows - 20lbs x 10, 20lbs x 10, 20lbs x 10, 20lbs x 10
Barbell Shrugs - 130lbs x 12, 130lbs x 12, 130lbs x 12
Dumbbell Rear Delt Flyes - 40lbs x 8, 40lbs x 8, 40lbs x 8

Call Me Mr. Flinstone

2010-01-30T20:28:00.002-05:00

Me and Pangster decided to hit the Y after school today, and decided that we would find our max on the bench. However once we got to the gym I was not pumped and motivated at all and just felt really shitty. Even the warm-up sets were difficult instead of me being pretty explosive with them. Maybe it was the atmosphere or just the fact that I hadn't done anything in a week. Anyways I told myself no excuses and made sure to bust out 185. I then proceeded 190, but was not even focused, and just started laughing and completely failed it. Anyways on a good day I feel like I might be able to get 190. So it seems that my goal of hitting 200 is not only attainable but pretty soon.

Starting westide on monday, ante up...

Bench Press - 185lbs x 1
Incline Dumbbell Press - 70lbs x 10, 80lbs x 10, 90lbs x 10, 100lbs x 7, 100lbs x 7
Cable Crossovers - 40lbs x 10, 60lbs x 10, 60lbs x 10
Dips - BW x 20

Love

2010-01-26T20:37:00.005-05:00

Sung to the tune of "Hush Little Baby, Don't Say A Word".

Fresh

2010-01-26T20:33:00.000-05:00

Now this is a story all about how my squat got flipped turned upside down
and I'd like to take a minute and just sit right here
and tell yall how I won the squatting competition at the county fair.

In North Jersey born and raised
In the gym is where I spent most of my days
Lifting weights and maxing out all cool
While the radio was cranking to some tool

When a couple of bros that were up to no good
Started curling in the rack as much as they could
I tried to do a set of squats and my mom got scared
And said when squatting you need to take in much more air

I whistled for some chalk and when it came near
The smell was fresh and it took over the air
If anything I could say that these bros were scared
But I thought nah forget it I need to win that county fair

I pulled up to the rack and knew my fate
and I yelled to the bros "watch this haters"
Put the weight on my back and took in some air
Squatted the weight and won my county fair

Recover

2010-01-22T19:52:00.001-05:00

I have decided to take next week off from intensive training in order to ensure that my body is fully recovered and able to continue progressing.

Ever since last Monday when I worked out (still extremely sore from Saturday's workout), I have felt very groggy, fatigued, and extremely sore. I felt that my body wasn't fully recovering like it used to. Small little exercises performed during gym class were killing me the next day (my traps and triceps are still very sore from wednesday). My grip soreness just diminished today from being continually fatigued since Tuesday.

Anyways what I'm trying to say is that my body is asking for a break. Now don't start throwing accusations out about "laziness"... this is not what this is. Hell, do you think I want to go a week without lifting heavy shit? Hell no.

But I'm listening to my body and following what it's trying to tell me... something that I've been starting to learn throughout all the months of my training.

Obviously I could continue working out, however there is the risk of me burning out half-way through the rest of winter training... or worse, the risk of getting injured. I'd rather take a week off to rest, then spend the last season sitting on the bench.

I won't completely be resting, instead I'll be following one of the deload weeks prescribed by DeFranco. That way I'll be able to fully recover while making sure that I maintain my strength.

After that week I'll be able to start fresh and dominate my ten remaining weeks on westside. Hell, I'll probably be even more motivated coming back having not touched some heavy iron in awhile. Not only that, but after this week, I'll probably notice even more significant gains than usual which will push me to keep moving forward.

All-in-all continue killin' it and I'll see you next week.
Train hard... but train smart.

Lead From The Front

2010-01-18T22:30:00.000-05:00

Wasn't recovered at all from saturday's workout (especially my chest and tris seeing as they were completely fried from the finisher). I also got a pretty bad cut from benching. I was just warming up and just throwing the bar around, so when I finally decided to rack it the bar pinched and tore off a piece of my skin. Blood started dripping from my hand, so you know what I did? Hell I grabbed some chalk and went to work.

Anyways I went beyond what I thought I could manage today which really surprised me. It was probably from all the shit load of food and fuel I ate today. Anxious to see how my recovery goes tomorrow. More to come shortly...

Bench Press - 130lbs x 4, 145lbs x 2, 150lbs x 1, 160lbs x 1, 170lbs x 1, 180lbs x 1
Dumbbell Floor Press - 100lbs x 15, 100lbs x 9
BW Inverted Row - 20, 10
Barbell Overhead Shrug - 40lbs x 15, 40lbs x 15, 40lbs x 15
Dumbbell Curls - 60lbs x 6, 60lbs x 6, 60lbs x 6
BeZercher Barbell Complex - 50lbs x 9

Baby Got Back

2010-01-16T22:23:00.003-05:00

This workout fried me completely. Not only was it a test of physical strength, but a mental one too. The finisher drained me but I pushed through, locking out every rep. The objective was to do a set of 19 push-ups, and then drop to 18 for the next set, and so on and so forth until the set reaches 1 rep.

A total of 190 pushups.

"I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When somethings gets bad, I know it can't be as bad as that workout. I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness."

Chin-Ups - BW x 11, BW x 12, BW x 11
Lat-Pulldowns - 150lbs x 8, 130lbs x 6, 120lbs x 6
Modified Arnold Press - 60lbs x 10, 60lbs x 7, 60lbs x 8
Incline DB "Cleans" - 20lbs x 10, 20lbs x 10, 20lbs x 10
Barbell Curls - 70lbs x 6, 70lbs x 6, 70lbs x 6, 70lbs x 6, 70lbs x 6
Barbell Pushups

There's No Easy Way Out

2010-01-13T21:30:00.000-05:00

Pull-Ups - 20

No warm-ups. No stretching. Nothing.

We Will Never Sleep 'Cause Sleep Is For The Weak... And We Will Never Rest 'Til We're All Fuckin' Dead

2010-01-11T23:17:00.001-05:00

I'm coming for you 185...

Bench Press - 130lbs x 5, 140lbs x 3, 155lbs x 7
Incline Dumbbell Press - 70lbs x 12, 70lbs x 12
Shoulder Shocker
Alternate Hammer Curls - 60lbs x 8, 60lbs x 8, 60lbs x 8

Thick

2010-01-09T17:15:00.000-05:00

Really wanted to lift today...so I did. Wanted to hit deadlifting since last wednesday when I did my stomach wasn't feeling too good. Also decided to thicken up my back my incorporating some heavy bent over rows.

I noticed that since my plates are smaller (they aren't olympic size) the barbell rests closer to the ground. This makes that initial pull off the ground much harder, so I have to use lighter weight at home. It's not big deal, as long as I'm working hard the numbers don't mean shit.

Deadlift - 230lbs x 6, 250lbs x 4, 270lbs x 1
Bent Over Rows - 110lbs x 6, 130lbs x 6, 140lbs x 6, 130lbs x 6, 110lbs x 6

If It's Important To You, You Will Find A Way... If It's Not, You Will Find An Excuse

2010-01-08T16:15:00.002-05:00

Chin-Ups - BW x 11, BW x 11, BW x 12
Lat Pull-Downs - 150lbs x 8, 130lbs x 6, 120lbs x 6
Seated DB "Modified" Arnold Press - 60lbs x 8, 60lbs x 8, 60lbs x 8
Incline Rear Delt Flyes - 20lbs x 10, 20lbs x 10, 20lbs x 10
Hammer Curls - 60lbs x 8, 60lbs x 8
Dips

Kill It With Fire

2010-01-05T19:05:00.003-05:00

Did workout during break but was just not in the mood to post, so I doubt I'll update those. Anyways got to use my bench for the first time and it was pleasant. Felt like I had another 2-3 reps in the tank but seeing as I had no spotters and it was first week back from de-loading, I decided to play it safe.

It was also my first workout at home and definitely better than the rest. Brings back the good old memories of the freezer-room dungeon.

Bench Press - 130lbs x 6, 135lbs x 4, 150lbs x 4
Alternate DB Bench - 80lbs x 10, 80lbs x 10
Shoulder Shocker - 30lbs x 10, 30lbs x 8
Timed BB Shrugs - 135lbs x 30 sec.
Hammer Curls - 60lbs x 10, 60lbs x 10
Kettlebell Swings - 30 sec.

15%

2009-12-18T19:34:00.003-05:00

I'm very disappointed. All this talk of "Oh yeah I'm going to get fuckin huge this winter," or "I'm going to take it seriously this winter unlike last year," or how about "I'm going to try my best since it's my final year." What happened to all of it?

And then there are those who say "Lifting is going to make you look like a fat ass," or "Lifting is going to make you slow and bulky."

Omg! Does it really?! Maybe I should stop?!.....

HELL FUCKIN' NO!

And those who think that training is going to hinder any performance at all, besides maybe your video game performance, needs to get their heads out of the gutter and start thinking straight.

Where does it say that talking about training and strategies is the same as actually performing them?

Where does it say that winners come from eating junk food all day and spending aimless hours on aim, facebook, or whatever crap you use?

Where does it say that sitting on your assess all winter long produces champions?

NO WHERE!

About 25% of our team is working out.

However, about 15% are actually busting their balls off for this team. College apps, homework, social events, and whatever other excuse doesn't get in the way of training. They prioritize their training first, and organize everything else around it.

15%....that's not enough. That's no where near enough.

So what the hell is going on? Do we want to be run over by all the competition? Do we want to be trailing our opponents ten, fifteen yards? Do we want to get a disc spiked in our face cause we weren't good enough?

Or most importantly, do we want to lose the dream that we've had since freshman year?

I sure as hell don't want to.

Chin-Ups - BW x 11, BW x 11, BW x 12
Front Lat Pulldowns - 105lbs x 20, 105lbs x 16
Dumbbell Military Press - 60lbs x 15, 60lbs x 15
Cable Rear Delt Flyes - 20lbs x 10, 20lbs x 10, 20lbs x 10, 20lbs x 10
"Run the Rack" Dumbbell Curls - 35lbs x 8, 25lbs x 8, 20lbs x 8
Dips - BW x 30, BW x 16

Can't Be Touched, Can't Be Stopped, Can't Be Moved, Can't Be Rocked

2009-12-16T21:22:00.000-05:00

Tuesday

Rack Lockouts - 130lbs x 5, 140lbs x 3,
Incline Dumbbell Press - 80lbs x 20, 80lbs x 13
Dumbbell Rows - 70lbs x 8, 70lbs x 8, 70lbs x 8, 70lbs x 8
Triceps Rope Pushdowns - 80lbs x 8, 80lbs x 8, 80lbs x 8, 80lbs x 8
Barbell Shrugs - 115lbs x 8, 115lbs x 8, 115lbs x 8
Incline Rear Delt Flyes - 30lbs x 10, 30lbs x 10, 30lbs x 10
Barbell Complex - 65lbs, 65lbs, 65lbs, 65lbs

Wednesday - Morning

Trap Bar Deadlift - 315lbs x 1, 315lbs x 1

Wednesday - Afternoon

Bulgarian Split Squat Jumps - 10lbs x 5, 10lbs x 5, 10lbs x 5, 10lbs x 5, 10lbs x 5
Stability Ball Hamstring Curls
Weighted Spread Eagle Sit-Ups - 45lbs x 15, 45lbs x 15, 45lbs x 15
45 Degree Back Raises - 45lbs x 12, 45lbs x 12, 45lbs x 15
Sprinter Sit-Ups

Back To Back

2009-12-12T17:50:00.001-05:00

Me and the fatman finally have united once again and lifted for the first time probably since last winter which is kinda scary. Despite working out yesterday I feel I have been recovering very well after each workout, and since today I got plenty of sleep, I was anxious to kill it once more.

Having a Tremendous Twelve at Perkins provided us with the fuel needed to complete this workout. If it weren't for it, we wouldn't have been able to complete the workout and would've been completely gassed by the complexes. Anyways it was a solid workout and I'm glad to have "ass-man" back in the dungeon.

Chin-Ups - BW x 5, BW x 5, BW x 5
Seated Cable Rows - 120lbs x 15, 120lbs x 15, 120lbs x 15, 120lbs x 15
Triceps Pushdowns - 60lbs x 15, 70lbs x 15, 80lbs x 15, 80lbs x 15
Rolling Triceps Extensions - 60lbs x 8, 60lbs x 8, 60lbs x 8
Hammer Curls - 60lbs x 8, 60lbs x 8, 60lbs x 8
Barbell Complexes - 55lbs, 55lbs, 55lbs, 55lbs

Notes:
Cable rows were really intense but maybe I should try increasing the weight next week since I've been chillin' at 120 for awhile now. Triceps pushdowns are perfect at 80 but I forgot that 60 was way too light. Rolling triceps extension with the hammer curls is starting to become one of my favorite supersets. For barbell complexes I need to continue dominating every rep and utilize max force every time and it will continue kicking my ass.

Got To Eat The Pig If You Want To Get Big

2009-12-12T10:20:00.004-05:00

Wednesday

Deadlift - 230lbs x 6, 250lbs x 4, 270lbs x 2
Bulgarian Split Squaat Jumps - BW x 5, BW x 5, BW x 5, BW x 5
Stability Ball Hamstring Curls
Weighted Spread Eagle Sit-Ups - 25lbs x 15, 25lbs x 15, 25lbs x 15
Dips - BW x 25

Notes:
Really focused on perfecting my deadlift form and I think it was pretty successful. Really activated the glutes and hamstrings, and they were extremely sore the next day (along with my lower back). Felt good to bring back those hamstring curls and will start drifting more towards training my hamstrings as opposed to quads. Also I felt that I can definitely bring up the weight for those eagle sit-ups and will try the 35lb plate next week. Just for kicks I wanted to show up some weak ass kids at the Y and busted out 25 repetitions for dips, 1 less than my previous max.

Friday - Morning

Lateral Raises - 20lbs x 6, 20lbs x 6, 20lbs x 6
Front Raises - 20lbs x 6, 20lbs x 6, 20lbs x 6
DB Military Press - 20lbs x 6, 20lbs x 6, 20lbs x 6
Incline YTL's - 20lbs x 6, 20lbs x 6, 20lbs x 6
Heavy Barbell Holds (6 sec) - 225lbs, 245lbs, 275lbs, 295lbs, 315lbs

Notes:
Despite getting a nice pump in the shoulders, this workout barely affected me since I was using so little weight. It was more for passing time and having fun, rather than actually training since I wanted to reserve my energy and strength for later that day. Also proved to myself, even though I already knew, that my grip is not my limiting factor in the deadlift - which is pretty good since it usually takes awhile to bring up your grip. It was also pretty pleasing to see the barbell bending with three plates on each side and me just holding onto that shit.

Friday - Afternoon

Chin-Ups - BW x 10, BW x 11, BW x 11
Front Lat Pulldowns - 105lbs x 25, 105lbs x 16
Standing DB Military Press - 50lbs x 20, 50lbs x 15
1-Arm Cable Rear Delt Flyes - 15lbs x 10, 15lbs x 10, 15lbs x 10, 15lbs x 10
"Run the Rack" DB Curls - 60lbs x 8, 50lbs x 8, 45lbs x 8, 40lbs x 8
Dips - BW x 28, BW x 19

Notes:
Destroyed the lat pulldowns once again this week and feel I should bump it up once again. Also will bump up my db presses. Rear delt flyes were very nice and I feel I can bump it up to 20lbs next week. Next week I will also start running the rack with the 35's instead of the 30's as they were much easier this week. Decided to finish our workout with two sets of max reps of dips. Despite the tiny bit of soreness still in my chest, I attacked the bar and the goal was to hit 25 reps (just like last time). I ended up slowly grinding 28 kick-ass reps in which pangster remarked, "...holy shit dude" lol.

Because Last Year I Was In Week 2

2009-12-08T17:32:00.002-05:00

That's right...December 8, 2008 I was doing flyes with 20's in each hand and chest pressing a max of 80lbs. I look back and realize, despite the heavy ass weights not being used, despite my lack of knowledge and structure, and despite my "killin' it" mindset I still made decent gains after those twelve weeks last year. Which motivates me to push even harder this year, seeing as I have way over 12 weeks of winter training and am already a week ahead from last year. Keep training your asses off, and if you're not...start.

Cheers.

Rack Lockouts - 130lbs x 6, 135lbs x 4, 150lbs x 4
Incline DB Press - 80lbs x 15, 80lbs x 9
Single Arm DB Row - 50lbs x 10, 50lbs x 10, 50lbs x 10, 50lbs x 10
Triceps Rope Pushdowns - 60lbs x 10, 70lbs x 10, 70lbs x 10, 70lbs x 10
BB Shrugs - 105lbs x 10, 105lbs x 10, 105lbs x 10
Incline Rear Delt Flyes - 25lbs x 10, 25lbs x 10, 25lbs x 10
Barbell Complex - 65lbs, 65lbs, 65lbs, 55lbs

Notes:
Once again had to perform rack lockouts instead of benching thanks to lack of spotter. Should've used 35's for incline db press in order to hit higher reps. Should've used heavier weights for db row (don't know what I was thinking). Pushdowns were perfect and slowly busted out those final reps. Barbell complex was still so brutal and really needed to lower the weight on that final set in order to complete all ten reps.

Make It Bleed

2009-12-06T22:05:00.005-05:00

Hit a new PR in deadlifting on friday morning (though I sacrificed a tad bit of form...will need to still work on that) and proceeded to kill it after school at the y alone.

Friday - Morning

Deadlift - 135lbs x 3, 185lbs x 3, 205bls x 3, 225lbs x 1, 245lbs x 1, 275lbs x 1, 295lbs x 1, 315lbs x 1, 315lbs x 1

Friday - Afternoon

Chin-Ups - BW x 10, BW x 11, BW x 11
Front Lat Pulldowns - 90lbs x 25, 90lb x 20
Standing DB Military Press - 27.5lbs x 15, 27.5lbs x 14
"Run the rack" DB Curls - 30lbs x 8, 25lbs x 8, 20lbs x 8, 15lbs x 8

I Want It All... That's Why I Strive For It

2009-12-02T17:58:00.005-05:00

Haven't posted the last two workouts (today and friday). Couldn't workout yesterday cause of an ultimate meeting, didn't have anyone to spot me on benching, and came unprepared to the Y today which really made me really pissed but I went anyways and just did stuff off the top of my head. I'll be able to maybe squeeze in two more workouts this week but will most likely just repeat week 3 since I didn't follow it exactly.

Friday

Chin-Ups - BW x 10, BW x 10, BW x 10

Front Lat Pulldowns - 90lbs x 25, 90lbs x 20

Standing DB Press - 60lbs x 15, 60lbs x 15

Rolling Triceps Extensions - 70lbs x 8, 70lbs x 8, 70lbs x 8, 70lbs x 8, 70lbs x 8

Hammer Curls - 70lbs x 8, 70lbs x 8, 70lbs x 8, 70lbs x 8, 70lbs x 8

Core Circuit

100-Pushups - 4:18

Today

Rack Lockouts - 135lbs x 7, 145lbs x 5, 150lbs x 5

Dumbbell Press - 90lbs x 15, 90lbs x 10

Dumbbell Shrugs - 90lbs x 12, 90lbs x 12, 90lbs x 12

45 Degree Back Raises - 45lbs x 12, 45lbs x 12, 45lbs x 12

Barbell Complex - 75lbs, 65lbs, 65lbs

Hungry For More

2009-11-25T23:54:00.004-05:00

Haven't posted lately because of some hesitation, but now I don't really give a shit. I've been loving my workouts so much and haeager to kill the next one despite the fact that my body is dying. Don't worry though, it'll learn to adapt.

In the meantime remember... the nervous system is the boss.

Friday (yeah I killed it the day before the tourney and hid all the soreness/pain for 3 days afterwards)

Chin-Ups - BW x 10, BW x 10, BW x 10
Lat Pulldowns - 90lbs x 25, 90lbs x 20
Standing DB Military Press - 60lbs x 15, 60lbs x 15
Rolling Triceps Extensions - 50lbs x 8, 50lbs x 8, 50lbs x 8, 50lbs x 8
Hammer Curls - 60lbs x 8, 60lbs x 8, 60lbs x 8, 60lbs x 8
Core Circuit
100 Pushups - 6:07

Notes:
Was completely fried after performing this workout. Had a crazy ass pump however that quickly went away after the finisher exercise which was so brutal. Looking forward to next week in which I'll try to break the time.

Tuesday

Bench Press - 125lbs x 7, 130lbs x 5, 140lbs x 4
Flat DB Press - 80lbs x 21, 80lbs x 15
Seated Overhand Cable Rows - 120lbs x 12, 120lbs x 12, 120lbs x 12, 120lbs x 12
Cable Triceps Pushdowns - 50lbs x 12, 50lbs x 12, 50lbs x 12, 50lbs x 12
DB Shrugs - 90lbs x 12, 90lbs x 12, 90lbs x 12
DB Lateral Raises - 25lbs x 12, 25lbs x 12, 25lbs x 12
Barbell Complex - 85lbs, 65lbs, 65lbs, 65lbs

Notes:
Made sure to get a pretty good warm-up before starting (simple 6). Was able to complete the required reps for my max lift and even had a little more juice in the tank to crank out one more rep on my final set. I also beat my db press pr by having a net gain of 4 more reps. The combination of rows and pulldowns as supplement exercises really jacked up the arms which is always a plus. Finally, the complex completely whooped my ass at 85lbs and I was too big of a pussy and dropped to 65. Even though it was still difficult I felt I should've jumped another ten to get out even more.

Wednesday

DB Squat Jumps - 30lbs x 6, 30lbs x 6, 30lbs x 6, 30lbs x 6
Deadlift - 225lbs x 7, 240lbs x 5, 255lbs x 3
45 Degree Back Raises - 25lbs x 12, 25lbs x 12, 25lbs x 12
Seated MB Twists

Notes:
Despite soreness from yesterday I had to go today seeing as the y will be closed tomorrow for thanksgiving. However I'm in love with these workouts and if they weren't so damn taxing on my body I'd be in the gym everyday. I feel that just these two weeks working on my deadlift have alone improved my max (though I haven't tried it yet). It's actually insane going for high reps on heavy ass weights for deadlifting. I'm actually making so much noise breathing, grunting, and dropping the bar after each rep at the y but I don't give a shit. Back raises are steadily becoming my favorite exercise though I took it easy today using 25's for every set, definitely think I can step it up a notch next week.

Going to take tomorrow off as a recovery day and making sure to eat a shit load of food, mostly protein and fats. Until next time...

Cheers and happy holidays!

You Crazy Nit, It's Clear... I'm a Fanatic

2009-11-20T00:19:00.001-05:00

After practice I had dinner, finished my homework, and headed to the Y at 9. Didn't realize how many gems the Y really has until now. My forearms, entire traps, glutes, and ESPECIALLY my lower back is so sore today. What an amazing workout.

Deadlift - 215lbs x 7, 230lbs x 5, 250lbs x 3

45 Degree Back Raises - 35lbs x 11, 25lbs x 13, 25lbs x 15

Seated MB Twists

Still Learning

2009-11-17T17:37:00.001-05:00

Started my winter training and have got to admit that this first week is going to be for getting accustomed to everything, understanding what weights to use, and concentrating on working the muscle not working the movement. Despite my uncertainty and lack of time, I had the sickest pump ever.

I was never pumped like that before, and it's what I am assuming bodybuilders have to experience before going on-stage. I mean literally every single muscle in my upper body was pumped and I actually was filling out my shirt, both at the arms and the chest.

Today I am really sore in my "man button" (upper pectoralis major) and deltoids, along with some middle traps. I'm also trying to clean up my nutrition lately since it's been kind of lacking, and have started my stack of supplements. It's going to be a long twelve weeks. But it'll be so worth it... cheers.

Boom-Boom Room

2009-11-14T00:13:00.001-05:00

Shit, haven't posted in a long ass time. And it's not like I haven't been working out, since we have been. I'm not going to write down all the ones that I missed since, well... since I just don't remember them.

However yesterday we did go for our max lift on two exercises, chin-ups and benching. Just need to test out my deadlift and I'll be set for twelve weeks.

See you at the end.

Chin-Ups - BW x 20
Bench - 165lbs x 1

18

2009-10-28T22:17:00.000-04:00

Max Pull-Ups - 18 S. Silva

Not to happy but it'll have to do for this week. You know you're making a name for yourself when people start trying to shoot you down. Best quote of the day from crystal balls himself:

"You just put a target to your head."

Great workout and conditioning today at practice. My ass and hamstrings are already becoming sore. It's going to be impossible to sit on the toilet tomorrow. I can't wait. :) Cheers.

Relentless

2009-10-24T00:22:00.000-04:00

Asked Cogs for the belts. He was impressed.

Can't lift my arms at all now.

Dips - BW x 6, 10lbs x 6, 20lbs x 6, 35lbs x 5, 45 lbs x 5, 55lbs x 3, 55lbs x 3
French Press - 30lbs x 10, 30lbs x 10
Dumbbell Bench Press - 70lbs x 15, 70lbs x 21
Explosive Pushups

Reminisce

2009-10-19T20:15:00.002-04:00

I don't know what it is.

Maybe it's the change of my goals recently.

Maybe it's the rise of my motivation towards lifting.

Maybe it's the realization that our fall season is almost over.

Or maybe it's just the touch of the cold, iron bar to my calloused hands that brings back those memories of last winter training. The times where only a select few stayed committed and busted our asses off each and everyday.

The times where we fought to see who would be more sore the next day.

The times where we stayed quiet, lifted heavy, and ate shit loads of food.

It's time to bring it all back. Baby... it's bulking season.

Bench Press - 105lbs x 6, 115lbs x 6, 135lbs x 4
Dumbbell Bench Press - 80lbs x 6, 90lbs x 6, 100lbs x 6
Incline Dumbbell Flyes - 30lbs x 8, 30lbs x 8, 30lbs x 8
Shrugs - 135lbs x 15, 135lbs x 12, 135lbs x 10
Pull-Ups - BW x 18

Built Like A Badass

2009-10-07T22:47:00.000-04:00

Couldn't even hold my pencil today yet alone move my arms. They're going to be crying tomorrow morning when I wake up.

My chest too...

Dips - BW x 6, BW x 6, BW x 6, BW x 6, BW x 6
French Press - 50lbs x 6, 50lbs x 6, 50lbs x 6
Decline Pushups - 6, 6, 6
Explosive Pushups
Twitch Dips 'til failure

Chin-Ups... The Breakfast of Champions

2009-10-06T22:02:00.000-04:00

Walked into AinA 20 minutes late thanks to guidance.

I get changed, walk over to the chin-up bar, and bust out 21 reps. Having no strength in my entire arm from forearm to bicep, I was then challenged by crystal balls for arm wrestling.

It ended it in a tie. That won't last.

Chin-Ups - BW x 21
Arm Wrestling
Wrist Roller - 20lbs

Collared Neck

2009-10-05T15:58:00.000-04:00

Despite being first thing on Monday morning, I still hit it hard and heavy.

Heavy Barbell Holds - 135lbs x 6, 185lbs x 6, 205lbs x 6, 225lbs x 3, 225lbs x 3
Behind the Back Barbell Shrugs - 135lbs x 6, 155lbs x 6, 155lbs x 6
Pull-Ups - BW x 10

Just Cause It's Sunday Doesn't Mean You Rest

2009-10-04T21:29:00.001-04:00

Hit it pretty hard today. Arms were looking pretty pumped afterwards.

Goodnight.

Close-Grip Chinups - BW x 6, BW x 6, BW x 6, BW x 6, BW x 6
Power Wheel Walks
Perfect Curls - 40lbs x 6, 60lbs x 6, 65lbs x 6
Rollouts
L-Seat Rope Climbs

Hard

2009-10-01T12:38:00.002-04:00

Haven't been in AinA for a few days thanks to guidance meetings and such. Nik and I decided to deadlift.

Need .5x more. Boom.

Deadlift
135lbs x 5, 155lbs x 5, 185lbs x 5, 205lbs x 3, 225lbs x 3, 245lbs x 1, 265lbs x 1, 285lbs x 1, 300lbs x 1
Pull-Ups
BW x 10

Time To Back Shit Up

2009-09-28T20:13:00.001-04:00

Alright, I'm going to cut the crap. Weighing 150lbs is something I would think was big 5 months ago.

Things change. So will I.

175lbs by the end of 2009 or bust.

There Can Be Only One Alpha Male

2009-09-28T16:05:00.000-04:00

Feeling amazing today. Got plenty of rest this weekend and getting more tonight thanks to delayed opening. See you all in school tomorrow.

Hopefully you all haven't gotten weaker.

Cable Chest Press - 80lbs x 5, 90lbs x 5, 100lbs x 5, 110lbs x 5, 120lbs x 5
Power Wheel Walks
Dips - BW x 5, BW x 5, BW x 6
Power Wheel Pushups
Roll-Ins
Roll-Outs

Striated Glutes

2009-09-23T22:53:00.001-04:00

Eating my sixth meal of the day. Going to bed right after I'm done.

Sweet dreams.

Pull-Ups - BW x 3
Chin-Ups - BW x 10

Glute Bridge
Bird Dog
Lying Abduction
Sprinter Sit-Ups
V-Ups
Toe Touches
Hip Thrusts

Before The Phoenix Is Reborn... He Must First Burn

2009-09-22T21:32:00.001-04:00

Really going to focus, during these upcoming weeks, on posterior chain development. I can go on and on about how crucial it is for everyone, especially athletes, but I really don't give a shit. As a good friend of mine puts it:

You talk, I eat.

Pull-Ups - BW x 6, BW x 6, BW x 6
Bent Over Rows - 95lbs x 6, 115lbs x 6, 135lbs x 6, 145lbs x 6
Pull-Ups - BW x 10

And That's All I Have To Say On That

2009-09-21T22:46:00.000-04:00

Starting to become really hungry these days. Went downstairs to work out, took like thirty minutes, then came back upstairs, had my shake, and made a nice sandwich.

Excited for gym tomorrow. Just took the last bite of my sandwich... now I'm off to shower and then sleep.

You know, that's the only way you'll grow.

Barbell Shoulder Press - 20lbs x 5, 40lbs x 5, 60lbs x 5, 70lbs x 5, 80lbs x 5
Lateral Raises - 20lbs x 8, 20lbs x 6, 20lbs x 6
Front Raises - 20lbs x 8, 20lbs x 6, 20lbs x 6
Dumbbell Shoulder Press - 20lbs x 8, 20lbs x 6, 20lbs x 6

Building Foundation

2009-09-17T23:37:00.003-04:00

Starting to get back into it. Though I have to realize that I am much weaker than I used to be and do not want to make the mistake of injuring myself. I have to start slow, use lighter weights, and slowly ante it up as I get that strength back.

Two days ago I worked out in AinA for the first day. We weren't going for max reps but it got the blood pumping and felt good.

Pull-Ups - 10
Dips - 15
Chin-Ups - 10

Second day of AinA. Convinced Sharma to do some trap bar deadlifts. It was my first time using it and I liked it. Definitely easier than a regular barbell due to the fact that the weight is distributed all around your body rather than in front. It utilizes more of the quadriceps as opposed to the lower back with the barbell.

Be sure to check this out on the record board by the end of the year:
2.5x BW Deadlift - Stephen Silva

Trap Bar Deadlifts
135lbs x 6, 155lbs x 6, 185lbs x 6

Quiet Time

2009-09-14T22:13:00.001-04:00

So I haven't posted in awhile. That doesn't mean I haven't been working out. I've actually done a few workouts and don't really remember what I did so I'm just not going to update them. I'm taking AinA in gym so hopefully I'll be able to workout then which should be better since they have a shitload of equipment and I have practice/work after school so I'm kind of busy.

But I did workout today, marking the beginning of my winter training.

I have found that, for the past few weeks, my workouts have evolved into something new. For one, I count sets but not reps. I am not in the mood to explain why, so I'm just not going to. I no longer blast music, despite how much it used to pump me up. I instead train in deal silence, with the occasional clash of iron and strenuous grunts. I feel more in tune with my body, both physically and mentally, and am able to better concentrate my motivation.

In other news white n' wild has finally decided to take the oath and join us in our daily brutality. He also has stocked up on some serious shit so he's well on his way to becoming something more than a pile of walking twigs. Anyways goodnight, us monsters need our sleep.

Weighted Chin-Ups
BW, 10lbs, 20lbs, 30lbs, 30lbs, 30lbs, 20lbs, 10lbs, BW
Barbell Pushups
Dips
Barbell Row, Barbell Shrug, Deadlift Complex
110lbs, 130lbs, 130lbs, 150lbs

Don't Start Crying Now... You're The One Who Woke The Beast Up

2009-09-02T00:59:00.001-04:00

Thank you for waking me up. For making me realize why I killed myself over and over again. For reminding myself where everything all started.

Thank you for giving me back that eye of the tiger.

3.0

2009-08-28T21:20:00.002-04:00

Lately everything has been too perfect in my life. Too relaxing. Too easy.

I slacked off ever since I vacationed in Hawaii and lost all motivation to workout. Except I realized our opponents aren't slacking off right now, they're not taking it easy, so how can I afford to? How could I have let myself slip into this weak mindset, I still do not know.

But what I do know is that I have to really ante it up this time and not only rebound back to what I used to be, but to surpass it greatly. And I have everything I need to get there.

So let's do this, shall we?

Stupid

2009-07-23T15:14:00.004-04:00

Decided to kill it before heading off to the mall later and planned on doing a pretty good workout. Today I used my dip bar that I made to hold my barbell up, and tried squats for the first time. I wasn't going for how much I could lift or intense strength training, I was just trying it out and seeing what it was like and taking it slow.

I started off warming up with 70lbs and then moved up in 20 pound increments. After hitting 6 reps of 130 I still felt really good and knew for sure I could hit another easy 6 reps at 150. However, me being stupid and trying to save time, I skipped warming up which ended up backfiring on me. My left hamstring started hurting a lot to the point where I had to just stop. I stretched it out and massaged it but it still hurt so instead of pushing through the workout and risking an injury, which at this time would be awful, I decided to just take a break today. I didn't get to finish the workout which was very disappointing. I guess this was my lesson in teaching me that warm-ups are crucial to every workout, no matter how easy you take them.

Squats - 70lbs x 6, 90lbs x 6, 110lbs x 6, 130lbs x 6

It's Fun To Stay At The...YMCA

2009-07-22T23:26:00.003-04:00

So instead of training at home today I went to the Y with crystal balls and fatman. The instant we get there we already started causing shit by crystal balls lying about his age (and luckily not getting caught). Though it was pretty difficult we didn't take the workout too intense and serious, and overall had a pretty good time, or at least I did lmao I wonder how fatman's head is doing right now?

Anyways today was the third time I benched today. The first time I ever benched I remember hitting 135 and was very disappointed in not being able to do my own bodyweight. However after a few weeks of training, during spring break, I benched for the second time and pulled off a one-rep max of 150. That put a smile on my face until recently where I've felt like that was way too weak, but since I do not have a bench I can neither see if I have gotten stronger nor work on it as well. So today I benched for the third time, and (said in a deep, bad-ass narrating voice), hit 175 for two cluster reps.

Even though the Y has plenty of equipment and stuff I do not have and wish I did, theres just something about it that I did not like. Ever since I started, I only feel comfortable training in isolation in my dungeon. I feel safer there and yet, ironically, I feel as if I can kill myself more. I guess you could call me a monster...I'd like that. Cheers.

Floor Press - 45lbs x 3, 135lbs x 3, 155lbs x 3, 175lbs x 2

Ab Machine - 80lbs x 6, 90lbs x 6, 90lbs x 8

Hanging Leg Raises - BW x 12, BW x 12, BW x 12

Close-Grip Barbell Bench Press w/Supramaximal Hold - 135lbs x 3, 155lbs x 3, 165lbs x 3

Gironda Dips - BW x 12, BW x 12, BW x 12

Farmer

2009-07-19T22:10:00.003-04:00

And just when I thought my work outside was done...

I had to wake up nice and early today to go and do some more landscape work outside. This consisted of removing rocks, cutting dirt, and spreading topsoil. Though they were relatively small there were many rocks and after throwing a few it was definitely a workout for both arms. I then used a new tool which I never knew could be so strength-demanding and strenuous, the pickaxe. It was not only a great non-aerobic exercise that had me breaking a sweat at the end but a powerful workout.

Your core is definitely involved in controlling the shifting weight of the axe, along with your arm muscles to actually lift and strike the ground with the pickaxe. But the one muscle group that was killed the most, was the forearms. I had to stop at least three times just to give my hands a rest, they were completely shot, they couldn't even hold onto it anymore.

After breaking up the dirt I then used the shovel and threw many yards of topsoil around which worked the shoulders and arms a lot. Overall it was a great workout that is definitely getting me stronger. I still have tons of topsoil to spread so I'll be doing that tomorrow morning.

After all of this work outside I went to my cousins' house where we swam the entire day in their pool, so it was another workout once again that has now left me completely beat. I'm going to bed now and will see you tomorrow with an update. Cheers.

Lumberjack

2009-07-18T23:46:00.004-04:00

Wow... it's been awhile since my last blog post. Now, now, don't get your panties all scrunched up and think that means I haven't been killing it. With my job, doing manual labor in the backyard, and finally achieving something that I've been working at for years has kept me really busy these past few weeks.

My father gave me a job and said that I had to gather up all the numerous and large stacks of logs around the house and stack them up in one pile. To be completely honest, I greatly underestimated the work it was going to take. I had to have picked up and then wheelbarrow, ranging from 25 to 40 yards distances, about 1000+ logs. Afterwards I had to carefully stack them up into what turned out to be a 6 foot tall and 7 foot wide tower of logs. And finally, not knowing my job was still yet to be finished, I had to toss the rotten and bad pieces of wood, roughly over 100 of them, over the fencing of my backyard and as far as possible.

This job lasted me about two weeks of working in the heat for many hours. I have to say though that all of this gave me crazy workouts which is why I never actually lifted. By the end of some days I was so beaten, the thought itself of working out was painful. Gripping all these logs in both hands gave my grip strength and forearms massive workouts. In the beginning it was difficult to grip the logs single-handedly, but towards the end of the two weeks I could fiddle those logs in between my pinkies. After picking all of them up, I would then proceed to wheelbarrow the heavy loads which would not only be difficult again on the hands but on the hamstrings and glutes to really drive through and push the wheelbarrow.

One more bonus to the wheelbarrow that caught me off guard at first was its affect on my abdominals and "core" strength. You don't realize how much your core plays into affect until the wheelbarrow is tipping over and you're using every ounce of strength to stabilize it and get it back to normal. My abdominals have never been so greatly defined and strong, so I am extremely pleased at how well this has helped me.

Finally, towards the end of the two weeks when I began cleaning everything up I had to chuck all of the bad pieces of wood over the fence. This worked my core, where I would use torque to help me throw the logs. I also would change it up by throwing it overhead to isolate the triceps, from the chest to hit the biceps, throw it over my heads while standing backwards, and even throwing the logs with one hand only. Throwing the logs greatly worked and strengthened my biceps, triceps, shoulders, abs, and chest.

So I am finally finished with all of my work and feel accomplished in many different ways. I did feel like squeezing in a mini-exercise so I'll post that below. Also, today we finished building the dip bar and boy I'll tell you, it's beautiful. That bar and me are going to have some kick ass times coming up, I cannot wait. Time to ante up, the season is almost here.

Grind it out.

Dips - BW x 5, 10lbs x 5, 20lbs x 5, 30lbs x 5, 40lbs x 5, 40lbs x 5

Hanging Leg Raises - 12, 12, 12

Barbell Pushups - 12, 12, 12

Reverse Crunches - 12, 12, 12

You Live Only Once - But If You Work It Right, Once Is Enough

2009-07-08T10:04:00.002-04:00

Didn't workout last night because I was quite busy and my body was in need of a rest day. So I took the day off and what a great choice that was. Today my ass and hammies were still sore but other than that I was feeling great.

Woke up, ate breakfast, planned out today's workout, and then proceeded to the dungeon where I performed a kick ass workout. I hadn't worked my triceps out this hard for a really long time, they were really screaming at the end.

I actually felt like doing some chest presses today and don't even remember the last time I used it. I remember back in the winter when I was dying just reaching 90lbs. But now, well, lets just say 90lbs was my warm-up.

Ante up baby.

A. Dips - BW x 5, 10lbs x 5, 20lbs x 5, 30lbs x 5, 40lbs x 5

B1. Narrow-Grip Curls - 60lbs x 8, 60bls x 8

B2. Wide-Grip Curls - 60lbs x 8, 60lbs x 8

C. Chest Press - 90lbs x 5, 100lbs x 5, 110lbs x 5, 120lbs x 5, 130lbs x 5

D1. Cable Pulldown - 40lbs x 8, 40lbs x 8, 40lbs x 6

D2. Cable Pushdown - 40lbs x 8, 40lbs x 8, 40lbs x 6

D3. Overhead Cable Extension - 40lbs x 8, 40lbs x 8, 40lbs x 8

101

2009-07-07T11:11:00.002-04:00

Didn't realize yesterday was my 100th post so I decided to do something special for today. Going to workout later today so I'll post that later on.

I was looking at my body stats that I've logged over time and was pretty surprised at some of the changes. Some were more significant than others but you can definitely tell that I've made some improvement. Now I'm looking to break these stats along with my PRs.

Body Stats

Height: December 5, 2008 - 5'7" July 7, 2009 - 5'8.3"

Weight: October 23, 2008 - 138lbs July 7, 2009 - 150lbs

Chest: June 6, 2008 - 34" July 7, 2009 - 39"

Arms: June 6, 2008 - 10.5" July 7, 2009 - 13"

Waist: February 9, 2009 - 31" July 7, 2009 - 30"

Thigh: June 6, 2008 - 19" July 7, 2009 - 20"

Calves: June 6, 2008 - 14.5" July 7, 2009 - 15"

Forearms: June 6, 2008 - 8.8" July 7, 2009 - 11"

Shoulders: June 6, 2008 - 42" July 7, 2009 - 45"

Lifting Stats

Bench: April 7, 2009 - 150lbs

Chin-Ups: May 2, 2009 - 23

Weighted Chin-Ups: May 2, 2009 - 70lbs

Weighted Pull-Ups: May 2, 2009 - 70lbs

Deadlift: April 10, 2009 - 300lbs

You Ain't Got No Meat

2009-07-06T23:45:00.002-04:00

If there is one muscle group lacking in the majority of athletes it would have to be: the posterior chain. Yeah that's right, all the way from your traps to your lower back to your hammies. So now I've put aside two days of the week for specific training to these areas.

In strength, cheers.

A. Clean to Front Squats - 80lbs x 3, 90lbs x 3, 90lbs x 3, 100lbs x 3, 110lbs x 3

B. Deadlifts - 160lbs x 10, 160lbs x 6

C. Dumbbell Lunges - 20lbs x 6, 20lbs x 6, 20lbs x 6, 20lbs x 6

In between sets and during rest period I would occassionally just do a few pull-ups here and there for fun since I was in a good mood. I then finished the workout with some posterior chain stretching.

Brutal

2009-07-05T21:33:00.003-04:00

Spent the weekend relaxing at the beach (though I did kayak which turned out to be a kick-ass shoulder workout) and was feeling real weak when I got back. Decided to kill it the instant I stepped inside my house and proceeded to the dungeon to get my beating.

Today I used the sandbag way more and I never realized how difficult it was until today. Not only were just the exercises done simply hard, but it was also tough on the hands trying to grip the sand and also on the heart. My heart was beating so fast it felt like I was doing sprints back and forth. I then finished off the workout with a pull-up and burpees circuit and felt pretty sick towards the end. Anyways, to make a long story short, I was sweating like an ape and it was amazing. After the workout was finished I thought to myself, "If I had one word to describe this workout I would say it was... brutal. Just brutal."

Keep sweatin'.

A1. Weighted Dips - 12lbs x 10, 12lbs x 10

A2. Dips - BW x 5, BW x 4

B1. Sandbag Shouldering - 12, 12

B2. Sandbag Press - 12, 12

B3. Sandbag Front Squat - 12, 12

B4. Sandbag Rows - 12, 12

B5. Sandbag Deadlift - 12, 12

C1. Wide-Grip Pull-Ups - 6

C2. Burpees - 10

C3. Medium-Grip Pull-Ups - 5

C4. Burpees - 10

C5. Medium-Grip Chin-Ups - 5

C6. Burpees - 10

C7. Narrow-Grip Chin-Ups - 5

C8. Burpees - 10

Absence Makes The Heart Grow Fonder

2009-06-28T22:35:00.002-04:00

Has been pretty crazy times lately and have been real busy. However I know I promised I'd start hitting the weights so I definitely had to squeeze in a workout today. Have also been doing a lot of work with logs in the backyard for the past week so my hands and forearms definitely have been kicked around.

Today was once again something I just put together. I did a circuit for the first two exercises (pull-ups and dips) and then just followed the rest of the exercises as usual. If you never feel your lats you definitely have to try this shit out. My lats were just engorged with blood after it. After the workout they were looking monstrous and popping out like never before. It was amazing seeing myself finally growing some wings. I'd show you guys but I'm afraid of your nanners going off which disturbs me a lot... anyways. For the first round of the circuit the dips were more chest-oriented, however the second time I aimed for hitting the triceps instead. Focused on the powerhouse muscles, that once grown, will make any pencil-neck look like a true man. It's all about the manliness.

Press on, brothers.

A1. Wide-Grip Pull-Ups - 6, 6

Medium-Grip Pull-Ups - 6, 5

Medium-Grip Chin-Ups - 5, 4

Narrow-Grip Chin-Ups - 3, 3

A2. Gironda Dips - 6, 6, 5, 5

Dips - 6, 6, 4, 3

B. YTWL - 20, 20

C. Behind-the-Back Barbell Shrugs - 110lbs x 6, 110lbs x 6, 110lbs x 6

D. Barbell Rows - 130lbs x 6, 130bls x 6, 130lbs x 6

Hope You Enjoyed My Soft Hands... The Callouses Are Back

2009-06-24T15:30:00.003-04:00

School is finished. Training begins.

I did a total body workout yesterday, so I was not planning on doing anything today. But because I had absolutely nothing to do I decided to kick my abs' ass. They really were screaming from pain and are going to be killing me tomorrow. Oh well, the soreness is me just saying goodbye to the weakness. You guys better be sweatin' from now on. No more excuses. Kill it.

A1. Sprinter Sit-Ups - 10, 10, 10

A2. V-Ups - 10, 10, 10

A3. Toe Touches - 10, 10, 10

A4. Hip Thrusts - 10, 10, 10

B. Windshield Wipers - 8, 8, 8

C. Plank to Pushup - 12, 12, 12

D. Wall Resisted Sit-Ups - 8, 8, 8

E. Hanging Leg Raises - 8, 8, 8

F. Power Wheel Rollouts - 12, 12, 12

G. Power Wheel Roll-Ins - 12, 12, 12

Finals

2009-06-23T15:17:00.003-04:00

They suck and have been preventing me from lifting. These past two weeks I have been slacking off and enjoying myself too much. I really needed to get my ass kicked and this workout was perfect. I performed 3 sets for each exercise and went for higher reps. I was drenched in sweat afterwards and felt great. I even got a pump in my chest which was frickin amazing.

Anyways I'm just going to hitting it hard for this week with random stuff and then go back to westside starting next week.

In strength, cheers.

Burpees/Pull-Ups - 10, 10, 10

Gironda Dips - 8, 7, 6

Plyometric Pushups

L-Seat Rope Climbs

Sandbag Front Squat - 8, 8, 8

Power Wheel

Piggyback Off That

2009-06-19T10:47:00.002-04:00

I feel so weak.

Haven't worked out in at least 2 weeks and definitely have lost so much strength. I really hate it how I have skipped workouts and am starting again monday.

Yesterday for the first time I went to Athletes in Action, and seeing the atmosphere and all those weights just made me want to lift so badly. Still recovering from being "sick", I just did two exercises. Cogs made his own wrist roller using a PVC pipe, so I decided to bust some out and got a good pump from it. The plate he had on it was mad weak though but I was too lazy to adjust it. Anyways it felt amazing to get the pump again and I'm dying to get back in it.

P.S. I took a gander at the record board yesterday. You'll be seeing my name up there chillin' in pull-ups and deadlift. Cheers.

Dips
BW x 6, BW x 6, BW x 6
Wrist Rollers
10lbs x 1, 10lbs x 1, 10lbs x 1

Climbing Up The Top Sails... I Lost My Leg!

2009-06-08T17:15:00.002-04:00

Real busy day today so I had to make the workout really short. Cut it down to four exercises but made sure I was moving heavy ass weight.

Cheers.

Dips

BW x 3, 10lbs x 3, 20lbs x 3, 30lbs x 3, 40lbs x 3, 50lbs x 3, 50lbs x 3, 50lbs x 3

Chin-Ups

BW x 17, BW x 15

Barbell Rows

120lbs x 3, 140lbs x 3, 140lbs x 3, 140lbs x 3

Face Pulls

Earn It, Son

2009-06-04T20:35:00.002-04:00

After an amazing rest day I was ready to get back in the playpen and make myself even more sore. The first two weeks are always the worst when it comes to soreness so I'm just going to push through.

Today was a repetition upper body day so the main focus was high number of reps/volume. I really got a good pump from the workout, especially in the back and biceps. Looking forward to tomorrow's workout, going to hit the deadlift which I haven't done in awhile.

A. Barbell Pushups

BW x 5, 40lbs x 16, 40lbs x 13, 40lbs x 11

B1. Chin Ups

BW x 5, BW x 12, BW x 7, BW x 7

B2. Face Pulls

C. Military Press

70lbs x 8, 70lbs x 8, 70lbs x 8

D1. Behind the Back Barbell Shrugs

120lbs x 12, 120lbs x 12, 120lbs x 12

D2. Barbell Curls

60lbs x 8, 60lbs x 8, 60lbs x 8

You Make It That Much Easier For Me To Beat You

2009-06-02T22:21:00.003-04:00

I've said it so many times and I will continue to say it, that the numbers you're putting up don't really mean shit. Screw the digits and just lift it. People get head over heels about what they're rep max is that they don't even make any progress.

However its also good to have indicators to check up on your progress and motivate you to push harder throughout your workouts. So I've created a list of different exercises and the goals/weight I want to achieve by the end of the summer. I've selected certain exercises that should cover total body strength and will work hard to make these tough goals.

See you at the finish line.

Deadlift - 400lbs

Bench Press - 200lbs

Bent Over Rows - 200lbs

Barbell Shrugs - 200lbs

Captains of Crusher - 200lbs

Barbell Curls - 150lbs

Weighted Pull-Ups - 130lbs

Weighted Chin-Ups - 100lbs

Dips - 100lbs

Don't Tap Out, Fight Until The End

2009-06-02T20:29:00.004-04:00

Being the second day, the good weather, and a great day made me really look forward to today's workout. Even though it seems really short it actually took awhile considering the high sets/volume. It was a dynamic lower body day so the focus really was speed. Warmed up for a good ten minutes with general movements and ground-based mobility exercises.

A. Broad Jumps

B. Sandbag Squats

C. Swiss Ball Single Leg Hip Bridge

D. Hanging Leg Raises

Monsters Come Out At Night

2009-06-01T23:24:00.003-04:00

So its 10:30, and after a pretty busy day, I realize that I had to workout today. Seeing as I haven't done so in awhile I was used to being a lazy fat ass. But not any longer.

First day back, and I'm working out while everyone is already sleeping... already a head start. Despite being so late it felt amazing though. The pump, the pain, the sweat... it brought back memories. I'm glad its starting all over again.

A. Weighted Chin-Ups

BW x 5, 20lbs x 3, 30lbs x 3, 40lbs x 3, 50lbs x 2, 50lbs x 1

B. Barbell Push-Ups

30lbs x 15, 30lbs x 15

C1. Barbell Rows

110lbs x 8, 110lbs x 8, 110lbs x 8

C2. Face Pulls

D. Barbell Shrugs

130lbs x 8, 130lbs x 8, 130lbs x 8

I'm Hoping That This Ain't Too Hard To Believe...

2009-05-29T21:48:00.006-04:00

Second place... again. But I have to stop looking back and telling myself what could've been done to prevent it. It's sad, but what's done is done. Now we have to look forward and better prepare ourselves. This season was the best and the loss really showed how important and close ultimate is to me. It also made me realize that I have only one more year here with the warriors, and that if I want it to be one to remember I have to put in much more effort.

Which is why training starts in 2 days Monday, June 1st. This time around though there are many different goals that I have that I must meet. I spent the last two days preparing my summer program, and after typing up a 5 page regiment, it looks like I'm going to be one big, strong, fast motherfucker. Not only will I be training for strength but I need to improve in crucial but weaker areas of mine, such as explosiveness, vertical jumping, and speed. The main focus of this summer is speed, speed, speed.

I won't, however, dive right into my speed training. At first I will take three weeks off and just do a four-day split workout just for strength, similar to what I was doing near the end of my winter training/in-season training. That way it gives my body a break from the repetitive nature of running. This focuses on restoring muscle that may have been loss during the season, healing any minor injuries through rehab exercises and flexibility/mobility, and getting my proper nutritional habits in place.

Once I have built the foundation then on the last week of school, June 22, I will begin my speed training. This will consist of short sprints and plyometric/explosiveness exercises. So for now, so long, I'll be back come Monday. In the meantime I'll be enjoying my last two days of rest and peace, before entering hell.

Cheers.

2009 UPA New Jersey State Championships

2009-05-23T23:17:00.001-04:00

I've been dreaming of this day ever since freshman year. It's what we've all been working for.

Let's fucking do this.

Finally...

2009-05-07T22:59:00.004-04:00

Wow...

We've been waiting a long time for this day to come. I've been waiting a really long time for this day to come. Not only is it Easterns, a tournament we have never been invited to, but its also a day that I've been wishing to come true for almost two years now.

I know every single one of you guys are going to put your all into this tournament. Now... its my turn to finally step back up and pull through this. Its what we've been waiting for, it's what we've been training for. And no matter what happens, I know that this will be a weekend to remember forever.

So lets fucking do this warriors. Lets make them know who we are. Lets show them our true colors.

Ante up baby. I love you.

You And Me

2009-05-04T20:49:00.004-04:00

What a beautiful and amazing day it was today. Its the start of something new :)

****

And all of the people with nothing to do

Nothing to prove

And it's you and me and all of the people

And I don't know why, I can't keep my eyes off of you

There's something about you now

I can't figure out

Everything she does is beautiful

Everything she does is right

What day is it?

And in what month?

This clock never seemed so alive

****

Because It Hides The Pain

2009-05-02T20:42:00.005-04:00

Didn't post yesterday, sorry about that... rough times.

Wasn't allowed to go to Amherst which is such bullshit. Whatever, it leaves me with more time to train until Easterns. Its a tournament that I'm really looking forward to. Not only because it is the first time we have ever been invited, but because I have been sucking ass lately. I feel a part of our crappy playing and recent losses have been due to my shitty playing. I just don't know what happened, before I was completely confident with the disc, I could analyze the field, make wise decisions and actually get the throw to the cutter. But now I throw when I shouldn't, I hesitate, at times my mind isn't even in the game, and I can't even get my throws to you guys without forcing you to bid. Just take a look at the reel, I'm in it not because of my throws but because you guys had to lay out for it. So thats why I'm taking these two weeks "off" and going back to training. Going back to what has always helped me in those times of anger, frustration, and depression. Going back to what can give me that edge.

You know how everyone says that playing with anger actually hurts your performance on the field. I believe it does as well, seeing as your not mentally aware and don't make wise decisions. However this doesn't apply to lifting. You should be training like an animal with the adrenaline running through your veins. You scream because the pain kills but you can't even hear yourself because the music is actually just blasting all around you. That's when you know your doing it right.

Friday was a back and biceps day. Warmed up with some jump roping and then moved onto my favorite exercise, the pull-up/chin-up. Started off with my bodyweight and moved all the way up to an additional 70lbs. My backpack felt like it was actually starting to break with all the weight, but it felt frickin amazing. After failing at 70lbs I dropped all the weights and busted out 23 chinups. For those keeping score, that's a record breaker...and I did it after those weighted sets. Kill it baby

Jump Rope

Pull-Ups

BW x 5, 40lbs x 3, 50lbs x 1, 60lbs x 1, 70lbs x 1

Chin-Ups

BW x 5, 40lbs x 3, 50lbs x 1, 60lbs x 1, 70lbs x 1, BW x 23

Bent Over Rows

140lbs x 3, 150lbs x 1, 160lbs x 1, 160lbs x 1

Recline Rope Row

Power Curls

90lbs x 3, 100lbs x 2, 110lbs x 1, 110lbs x 1

Barbell Curls

70lbs x 8

Jump Rope

Today's workout: Wasn't planning on doing anything at all but once I got home I felt like I needed to...once again. Today I did something different and had just an abs day for the first time. It was pretty painful and I know I'll feel it tomorrow. Time to rest up for monday. Till next time, cheers.

Jump Rope

Sprints

Windshield Wipers

Ab Circuit

Plank to Pushup

Wall Resisted Situps

Hanging Leg Raises

Power Wheel

Two Months

2009-04-28T20:08:00.003-04:00

Had to train today.

Dips

BW x 5, 10lbs x 3, 20lbs x 3, 30lbs x 3, 40lbs x 3, 50lbs x 3, 60lbs x 3, 70lbs x 1

Pushups

40lbs x 6, 40lbs x 6, 40lbs x 6, 40lbs x 8

Ab Circuit

Ab Training

Jump Rope

Sprints

Pre-Tournament Feast

2009-04-24T21:44:00.002-04:00

Tonight we dined in heaven. Filled this machine's tank to the brim.

3 Beef and Cheese Burritos

1/3 of Grande Meal (2 soft tacos and 1 hard taco)

Pinto and Cheese (the most nastiest looking but greatest tasting side dish LOL)

1 Cinnamon Apple Empanada

1/3 Cinnamon Apple Empanada (part of Nut's)

3 Small Sodas

Gained 8 pounds. Ready to take a massive shit.

Born To Dive... I'm going to shit on you.

Angry

2009-04-22T20:37:00.003-04:00

Had to kill it today, have no idea why.

Combat Training - 70lbs, 80lbs, 90lbs

Dips - 20lbs x 6, 30lbs x 6, 30lbs x 4

Pushups - 40lbs x 6, 40lbs x 6, 40lbs x 6

Sandbag Training

Power Curls - 90lbs x 6, 90lbs x 4

Jump Rope

Core Training

...Pain

2009-04-20T20:35:00.004-04:00

I was really sweating bullets during this workout so I just had to rip off the shirt halfway through.

Combat Training - 80lbs, 70lbs, 90lbs

Pull-Ups

Alligator Pushups

Chin-Ups

Jump Rope

Sniffles

2009-04-17T19:22:00.003-04:00

I had a 103 degree fever on tuesday and skipped our first day back at school from spring break. I wasn't able to train on monday and after the fever I felt really weak and lost some weight. I did look pretty shredded though lmao Anyways I hated feeling so weak and busted out some pull-ups and pushups yesterday but didn't push myself at all since I still have to recuperate. Anyways I'm resting up for the tournament tomorrow and I'll get back to killing it afterwards.

Btw, women don't weaken legs. Kill it.

Pull-Ups - 11

Pushups - 50

Go To Sleep Bitch

2009-04-10T18:46:00.002-04:00

Final day of spring break training was epic.

Cheers.

A. Deadlift

110lbs x 3, 150lbs x 3, 170lbs x 3, 190lbs x 2, 230lbs x 2, 250lbs x 2, 270lbs x 2, 300lbs x 1

B. Reverse Lunges

40lbs x 12, 100lbs x 12, 100lbs x 12, 100lbs x 12

C1. Swiss Ball Single Leg Hip Bridge

C2. Abdominal Circuit

D. Backward Sled Drags - 140lbs, 140lbs, 140lbs

E1. Farmer Walks - 140lbs, 140lbs, 140lbs

E2. Prowler Sprints - 90lbs, 90lbs, 90lbs

Reppin' It Up

2009-04-09T14:15:00.002-04:00

One on one training with White n' Wild was great. At the end he experienced probably his first "pump" in the arms and couldn't control his shaking hands. G'night.

A. Floor Press - 90lbs, 90lbs, 90lbs

B1. Chin-Ups - 8, 8, 8

B2. Scarecrows - 8, 8, 8

C. L-Lateral Raise - 40lbs x 8, 40lbs x 8, 40lbs x 8

D1. Behind the Back Barbell Shrugs - 100lbs x 8, 100lbs x 8, 100lbs x 8

D2. Barbell Curls - 60lbs x 8, 60lbs x 8, 60lbs x 8

E. Wrist Roller

Pooped

2009-04-07T18:23:00.004-04:00

The past two days of working out, watching Rocky and highlight reels, listening to tunes, and living the great life has exhausted me greatly. I feel like going to sleep in a bit, and its only 6. Tomorrow is a rest day, greatly needed, before the two final days of spring break training. Cheers.

A. Barbell Floor Press

90lbs x 3, 110lbs x 3, 130lbs x 3, 150lbs x 2, 150lbs x 1

B. Pull-Ups

BW x 5, 10lbs x 3, 15lbs x 3, 20lbs x 3, 25lbs x 3, 20lbs x 3, 15lbs x 3, BW x 21

C1. Barbell Rows

130lbs x 3, 140lbs x 3, 150lbs x 3

C2. Face Pulls

D. Barbell Shrugs

130lbs x 15, 140lbs x 15, 150lbs x 15

E. Barbell Curls

60lbs x 8, 60lbs x 8, 60lbs x 8

F. Blackburns

A. Vertical Jumps

B. Bulgarian Split Squats

40lbs x 6, 60lbs x 6, 80lbs x 6

C. Hanging Leg Raises

D. Forward Sled Drags

E. Prowler Sprints

Enjoy

2009-04-04T18:54:00.002-04:00

Spring Is When Strongmen Are Born

2009-04-03T19:53:00.003-04:00

Beaten, exhausted, bone-tired, ready to drop, and killed. Today was an epic day.

Eating a ton of food, 5 scrambled eggs for breakfast and 2 cans of tuna plus some peanut butter sandwiches for lunch, and getting plenty of rest provided the energy I needed for today's crazy ass whipping. I drove over to fatman's house at 3:30 with all my little toys and didn't get home until 7.

We filmed some kick ass footage that I'm still wondering if I should post it up or just wait for the documentary. Yeah that's right you heard me, we're having a documentary. The workout consisting of me, white n' wild, and fatman was really intense. I know we definitely shook the skin of Skin n' Bones, he actually pushed really hard throughout the entire time and made sure to grip it and rip it.

Below is the workout we did today except to you readers out there it may look easy. Unless you get off your lazy asses and bring the intensity we have, you have no idea what its like. Stay tuned for some kick ass training next week, this was only a little sampling of what's to come. Take care kiddos.

A. Bench Press

40lbs x 5, 60lbs x 3, 90lbs x 3, 110lbs x 3, 130lbs x 3, 140lbs x 1

B. Weighted Pull-Ups

BW x 5, 10lbs x 3, 20lbs x 3, 25lbs x 3, 25lbs x 3, 20lbs x 3, 10lbs x 3, BW x 15

C1. Deadlift

90lbs x 5, 110lbs x 3, 140lbs x 3, 160lbs x 3, 180lbs x 3, 200lbs x 3, 220lbs x 3, 220lbs x 3, 220lbs x 3

C2. Wrist Roller

20lbs x 1, 20lbs x 1, 20lbs x 1

D. Forward Sled Sprints

E. Backward Sled Drags

F. Prowler Sprints

P.S. We frickin sniped the ghillsta who was just ghillying it up in the bushes watching us prowl. We completely called him out on him and asked for him to try a sprint with the prowler. Receiving the typical, "nahdude", he left to go walk his neighbor's dog....righttttt...more like back to the server to get more headshots.

I'll Show You Someone Who Has Overcome Adversity

2009-03-30T18:03:00.002-04:00

Haven't lifted since last week and was obsessed with getting back to the dungeon. Even though I am really busy with school work today I squeezed in an amazing workout session. Enjoy.

A. Weighted Chin-Ups

BW x 5, 20lbs x 3, 40lbs x 3, 50lbs x 2, 45lbs x 2, 40lbs x 2

B. Weighted Barbell Pushups

30lbs x 15, 30lbs x 15

C1. Barbell Rows

100lbs x 5, 130lbs x 3, 140lbs x 3, 145lbs x 3, 150lbs x 3, 150lbs x 3, 150lbs x 3

C2. Face Pulls

D. Shrugs

120lbs x 5, 130lbs x 3, 140lbs x 3, 150lbs x 3, 150lbs x 3

E. Ab Circuit

F. Deadlift

150lbs x 3, 160lbs x 3, 165lbs x 3, 170lbs x 3, 180lbs x 3, 180lbs x 4

It's Time

2009-03-27T23:22:00.001-04:00

First tournament of the season. Let's prove ourselves to everyone. Let's show them who we are.

Because That's All Life Is...

2009-03-23T18:51:00.003-04:00

Sacrifice gets results. See for yourself. Cheers.

A. Weighted Chin-Ups

BW x 5, 10lbs x 5, 20lbs x 3, 40lbs x 3, 40lbs x 3, 40lbs x 2

B. Weighted Barbell Pushups

20lbs x 15, 20lbs x 15

C1. Barbell Rows

100lbs x 5, 120lbs x 3, 130lbs x 3, 140lbs x 5, 140lbs x 3, 140lbs x 3

C2. Face Pulls

D. Behind Back Shrugs

80lbs x 5, 90lbs x 3, 100lbs x 3, 100lbs x 15, 100lbs x 10, 100lbs x 10

E. Barbell Curls

60lbs x 8, 60lbs x 8, 60lbs x 4, 50lbs x 8

No Nonsense, No B.S., Gridiron Gladiator Training

2009-03-21T14:57:00.005-04:00

Welcome back to the underground kids. We promised some good shit today and I hope you enjoy.

Rising to the singing of roosters and Rocky music, I was pumped to hit up the junkyard and had a large breakfast for the first time in awhile (6 strips of bacon and 5 scrambled eggs). Crimson Chin finally arrived with the van and we loaded up all the materials:

160 pounds worth of plates
1 piece of wood (to roll the tire into the van)
A chain (pretty weak but still great)
1 inch thick manilla rope
Sled
Tunes

All packed and ready to leave, we headed back to DeNardo's pumped to get the tire. We went straight to the tire stacks and quickly found the tire we wanted. At first we thought there were other bigger tires underneath the trailer, but it turned out that they were about the same size so we just stuck to the one we already had. We then go to find the huge guy from yesterday and ask about the tire. He was busy with someone else and said that it was fine and that we could take it for free. We both shook hands with him, said thanks, and left happily rolling down the path to the van.

Pulling into the parking lot with some crazy loud Rocky music playing, there were two gay and weak kids sitting on the swings whose jaws dropped all the way to the floor. Hopping out of the van we pull out all the shit we brought and began assembling the sled. We then hit the training hard, coach z would've been proud.

Put In A Good Word For The Junkyard

2009-03-20T22:58:00.005-04:00

Finally the day we've been waiting for. Me and barnacle boy, after practice, hopped on the wanna-be-stagon and headed down to DeNardo's junkyard. With Lite FM just blasting, Mr. Chin, unaware of the exact location of the junkyard, pulls into the shell gas station. He proceeds to ask the guy working at the pump, but not being able to understand a single word he says, he turns to me and my portuguese skills in hope of understanding this guy. All I could get out of him was that this was not the junkyard and that it was over there. Frustrated and annoyed that we didn't bring megasoreass as our translator, we gave up and ended up finding the junkyard on our own.

Unaware of what laid ahead, we entered the gates of the junkyard and were met by a pretty huge and scary guy. He asks what we're looking for and we say we're just looking for some sort of sheet metal and other things. He tells us that its fine to look around... "But be careful of the dogs. They hide underneath the cars so its best to stay in the middle of the path..." Already the adrenaline is pumping and we search through the wreckage of cars. Its actually pretty scary seeing all those damaged and beaten up cars but at the same time its pretty thrilling. After much walking and searching, I finally came upon a perfect piece. It was a metal and old hood of a car, pretty large, and even has hook at the bottom which we'll attach some rope to. This thing will be able to hold a shit load of weight... can't wait. All throughout this search I was frantically keeping an eye out for the dogs. Just the thought of one of them just jumping out and running towards you, can make you pretty antsy. Those dogs definitely were gillying it up because we didn't encounter any of them, thankfully.

We then walked back and decided to check out the tires. In the beginning all they have out is small, weak tires. All you got to do is look a little closer and you'll see the huge monsters chillin' in the back. After inspecting a few I came across a beautiful one that was standing by itself. I immediately went to go pick it up in order to show goat boy and couldn't.... That thing must've weighed way more than 200 pounds. Barnacle boy says that we should go ask for the price of the two objects and then see if we're even able to fit them in the car.

Walk up the rusty steps, open the creaky door, and you find yourself in a small "office" where two very huge, and very scary men are sitting. The walls are decorated with all things manly: pictures of hot women, signs saying that they greatly enjoy sex, and that trespassers will be shot down, etc. The man sitting at his desk takes a good look at two young skinny bastards and asks if he can do anything for us. We say we'd like to see how much the objects we have outside are. He asks if we are from this town, and when we say yes, he follows us outside to our treasured goods.

We then show him the hood of the car and he asks what do we want it for? "ubda uhhh uhh w-, w-, we ar-, we are making a sort of sled thing-."

"You know what," he says, "Don't worry about it." He then shakes our hands, says that we can take the hood for free, and starts to leave. I say wait we have one more thing and we ask him about the tires... the really big tires.

"You have a way to transport the tires?"

Mr. Chin says that he could put it in the trunk and that if it doesn't fit he could always come back with the van. He tells us that we should come back tomorrow instead to pick up the tires and we say that's fine.

"You know those things are much heavier than you think."

"Yeah we know... that's what we're hoping for."

"Well take care then kiddos, put in a good word for the junkyard."

And with that we left happily, driving away with lite fm blasting and the sled taking up 3/4 of goat boy's car. But that isn't the end to the adventures of me and barnacle boy, stay tuned tomorrow for some more junkyard action and perhaps, finally, a showdown with the dogs.

Take a look at that skinny bastard... and our new sled.

Lately I Can't Even Stand The Face I See In The Mirror

2009-03-17T21:19:00.002-04:00

Season is looking good, Porter really has got us conditioning hard, despite some of his beliefs and practices, we're just going to have to kill it for the meantime and deal with it. The body is still taking a beating pretty hard even after the weekend rest but that doesn't stop me from still training. Seriously what was the point of strength training over the winter if you're just going to lose all of it during the actual season... especially when you need it the most? Anyways time to loosen up my muscles, stretch, and then catch some z's. Cheers.

P.S. I'm accepting donations from anyone who is willing to help me raise money in order to buy a prowler. That doesn't mean however that you can use it son.

P.S.S. I included a little doggie treat for you guys down below, hope it really pumps up the boys.

A. Gironda Dips

B. Blackburns - 10lbs, 10lbs

C. Bulgarian Split Squats - 10lbs, 10lbs

D1. Bent Over Rows - 140lbs, 140lbs

D2. L-Seat Rope Climb

E1. Sprinter Sit-Ups

E2. V-Ups

E3. Toe Touches

E4. Hip Thrusts

F. Shrugs - 140lbs, 140lbs, 140lbs

Got To Keep Moving Forward...

2009-03-12T20:21:00.003-04:00

After my first in-season workout I was completely dead from neck down to groin down to calves. Those dips, blackburns, and bulgarian split squats really killed me and I'm looking forward to doing them again next week.

Today we did hill sprints which were deece and we were all pretty sore. Just remember the soreness will go away in the next few weeks and it won't be as bad once we're finally in shape. I just can't wait for the days when we'll be going home after a long and hard practice and not feel like our legs are about to fall apart. But for now it's time to endure the pain and keep pushing it.

I went home and having no homework just watched workout videos and read articles for the entire day. They pumped me up so much that I just had to workout today (I was going to wait for tomorrow since I was really sore today). Going downstairs I had no game plan and wasn't sure what to hit. I pretty much did whatever I was in the mood for and just made sure I shredded it. Anyways it was still great, I got a massive pump from the great exercises. Time to rest up it's game time.

Pull-Ups - 6, 6, 7

Face Pulls/Scarecrows

Scorpion Pushups

Recline Rope Climbing

Swiss Ball Supermans

Windshield Wipers

Chin-Ups - 10

Looks Are Deceiving

2009-03-10T22:24:00.005-04:00

In-season training has begun, and it's even more fun than ever. We found a treasure chest full of goodies today before practice and were able to snatch a tire that we threw around for a bit. I also had my eye on a few other things, such as that 10 foot long 3 inch thick bar, that we need to pick up some other day before it heads off to the junkyard.

With Coach Z and Joey-D having my back, I am just killin' it. Mix up exercises from the two gods and you get a crazy ass workout that knocks you around in a few seconds. Especially my last circuit for abs, they literally were exploding.

One man's trash, is another man's treasure.

A. Gironda Dips

B. Blackburns - 10lbs, 10lbs

C. Bulgarian Split Squats w/Added ROM - 20lbs, 20lbs, 20lbs

D1. Bent Over Rows - 140lbs, 140lbs, 140lbs

D2. L-Seat Rope Climb

E1. Sprinter Sit Ups

E2. V-Ups

E3. Toe Touches

E4. Hip Thrusts

Snow Day

2009-03-02T12:19:00.003-05:00

No school today which means an extra day to lift. Not that I wouldn't be lifting anyways, there is no such thing as off-season. I have as of yet to create a workout schedule to fit in along with practices, I might work on that later. Anyways today was really great, for one I used new things which really killed. Today's goal was kind of like a total body but not really. It was just a combination of random but difficult exercises. I worked on grip work (weak hands means weak man), triceps, biceps, lats, forearms, shoulders, and back.

Pull-Ups Combo

L-Seat Rope Climb

Recline Rope Climbing

Recline Rope Rowing

Gironda Dips

Barbell Curls - 60lbs, 60lbs, 60lbs

Wrist Rollers

Rocky Leg Raises

Bench Dips - 40lbs, 45lbs, 50lbs

Windshield Wipers

Reverse Crunches

Let's Begin...

2009-02-27T21:06:00.002-05:00

Just like the day when I wrote up my first blog post, I feel as if this is not the end of my training regiment but the beginning. As if these twelve weeks were actually just preparation for the real challenges lying ahead. This season will be difficult, but it will only be as tough as we make it out to be. That is why we all, as a team, have to set our mindsets to squeezing out every ounce of effort all the time.

I am extremely proud to say that, despite a few off days, I was able to stick to my plan of pushing myself every single week. I lasted all twelve weeks of working out and know that I could go another twelve. Working out has really disciplined me, both physically and mentally. I understand my limits and am able to control myself when I push beyond them. I understand that progress is only made through sweat, tears, and pain. I understand all of this, and that is why I am happy with what I've done.

Along with gaining discipline and control, I also gained mass. For the first time, I was able to stick to my workout program and actually make significant gains. Even though I may not be as big as the rest of you, my strength gains have completely destroyed what they used to be. I did not grow large, ugly, and chunky muscle in only certain places but feel like I truly followed the fundamentals of bodybuilding: sculpting the muscle mass for aesthetics and balance.

Now on to today's final workout. These past few days I have been treating myself really badly. I have let myself fall into a hole and mope around in it for days. I have not worked out since my last blog post and just feel angry all the time. I needed something to really beat me up so that I could snap back to reality. So I called an old friend... the Iron. Walking into this workout I felt like I needed to push myself so hard for me to throw up. Like I said, I haven't been treating myself too well.

Seeing as today was my last workout, and I will have two days of rest before Ultimate season starts, I busted out a Hercules total body workout. That means all the guns were lock 'n loaded and ready to hit hard: chest, triceps, biceps, back, abs, shoulders, quads, and hamstrings. All of 'em.

To make the workout go quicker I did a sort of circuit-type thing. I grouped the workout into groups of two. So basically each group would be their own circuit in which I would complete the 3 sets of each and then move on to the next group.

The workout felt like it took an eternity. At the halfway point I felt like I was done but I knew I had to keep going because after I quit I would regret it terribly. And I'm sick of regrets. After much screaming and grunting, I was finally on my final exercise: the deadlift. Already physically and mentally exhausted this exercise literally left me on the floor. Finishing that last 6th rep was amazing and afterwards my legs were so weak that I actually collapsed. Never in my life have I felt my legs so weak than today. It is a feeling that I will never forget, and hope that it won't be the last time it ever happens to me. So this is the end of my preparation for the real game. Are you ready?

Cheers.

Pull-Up Combo

Flyes - 95lbs, 95lbs, 95lbs

Crunches w/Swiss Ball

Chest Press - 110lbs, 110lbs, 110lbs

Single Arm Barbell Raises - 20lbs, 20lbs, 20lbs

Wrist Rollers

Drag Curls - 40lbs, 40lbs, 40lbs

Gironda Dips

Overhead Extensions - 50lbs, 50lbs, 50lbs

Lat Pulldown - 140lbs, 140lbs, 140lbs

Barbell Curls - 60lbs, 60lbs, 60lbs

Spiderman Pushups

Overhead Press - 65lbs, 65lbs, 65lbs

2 Phase Rows - 100lbs, 100lbs, 100lbs

Barbell Shoulder Rows - 65lbs, 65lbs, 65lbs

Hack Squat - 120lbs, 120lbs, 120lbs

Triceps Pushdown - 75lbs, 75lbs, 75lbs

Alternating Lunges

Bent Over Rows - 140lbs, 140lbs, 140lbs

Rocky Leg Raises

Deadlift 160lbs, 160lbs, 160lbs

Windshield Wipers

Butchered Up

2009-02-22T14:04:00.004-05:00

Having an annoying cough, the sniffles, and some big things going on caused me to miss fridays workout. That being said I finally had time to workout today and seeing as no one was home I pretty much destroyed it. I also made up for a lack of wednesdays workout too so I incorporated some back and bis. Overall it was a great workout that has left me crawling on the floor. Cheers

Pull-Ups

Single Arm Barbell Raises - 20lbs, 20lbs, 20lbs

Barbell Curls - 60lbs, 60lbs, 60lbs

Overhead Press - 60lbs, 65lbs, 65lbs

Wrist Rollers

Barbell Shoulder Rows - 65lbs, 65lbs, 65lbs

Front Squat - 110lbs, 110lbs, 110lbs

Lat Pulldown - 135lbs, 135lbs, 135lbs

Hack Squat - 120lbs, 120lbs, 120lbs

Deadlift - 160lbs, 160lbs, 160lbs

And I Ain't Backin' Down

2009-02-18T22:22:00.002-05:00

I received this runny nose and cough two days ago (hopefully I don't pass it to anyone else if you know what I mean :P). Anyways I was really psyched to hit the weights at home today seeing as back and bis are my favorite day. However it didn't turn out too well.

Right after I did my pull-ups and moved on to the bent over rows I started coughing like crazy and couldn't really breathe. That made the exercise really difficult but I finished all three sets. I also did some 2 phase rows before it started getting worse. I knew I couldn't push myself anymore so I quit and left it at that. Pretty weak performance that I will definitely have to make up. For now, it's time to rest up and get better. Take care, comb your hair.

Back, Biceps

Pull-Ups

Bent Over Rows - 140lbs, 140lbs, 140lbs

2 Phase Rows - 85lbs, 90lbs, 95lbs