Consistency. It's not a pizza topping.

06/12/08

Training

And it actually looked like:

A1 DB Bench Press 60x15x2, 60x14, 60x7
B1 Lat Pulldown 60x12x4
B2 Face Pull 40x12x4
C1 DB Lateral Raise 30x10, 20x12x2, 20x10
D1 DB Shrug 90x10x3
D2 BB Curl 30x10x3
E1 Wrist Roller 10x2x2

Thoughts

These workouts feel a lot easier than what I was doing before. Which is weird because they're roughly the same, except for upper and lower body being separated. I think my conditioning's improved a lot. And I'm not carrying as much. (Tipped the scales at 194.6 this morning, yeayeah!) Could also be that I am just resting appropriately now instead of overreaching the **** out of myself. We shall see what my strength does. If this is the case, I will probably have to buy evo an expensive gift. I understand he enjoys fine cloths for the making of skirts.

Also seem to be getting pretty good at guessing which weights to use. The DB Bench was good, sorta petered out at the end as you can see. Face pulls turns out what I was doing before was 25, but that didn't stop me from doing 40. It was tough, but not tough enough to wreck my form. Lat raises were way the **** harder than I was expecting. I was like, whaat. Shrugs, I don't know what to do with, really. I mean I can easily shrug more weight than I can hold on to. Gonna bump it up another 30 lbs next time and see what's up.

That wrist roller, though, after the shrugs (the hardest part of which, as I said, was simply holding on to the weight), gave me a massive pump in my forearms. First time I've felt a pump in well...ever maybe. It was good. <3

Word to my homies keepin' faith in the TF journal scene. Holla. Or something.
 
Will I ever get stronger than I am NOW?!

How?

POW!!!!!!!

With a personal blast of Rock-On WOW!!

Do you see it NOW?!!

Wholly COW!! :eek:

Confucius say:

Man who drive's internal Rock-Ons like hell are bound to get there.


So Blast off today!

Muh! Ha, ha, ha :)

Its all you FOCUS!...................>Pump the heart UP. And, let the ROCK-On's let the fat KNOW what the hell's sup!

One more thing to remember as you battle and WIN:

The only true "medication relief" is the contents of the skull attached to your neck, my friend.


Best regards,


Chillen
 
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Max-effort lower body day tomorrow should look like:

A1 Full Squat 45x5, 95x5, 145x3, 165x3, 185x3, 195x3, 205x3
B1 Walking Lunge 40x12x3
C1 Romanian Deadlift 115x12x3
D1 Sprinter Sit-up 0x10x2
D2 V-ups 0x10x2
D3 Toe Touch 0x10x2
D4 Hip Thrust 0x10x2

Also just realized I forgot to do the warmup set on rep day BD presses. And I'll be shocked if I can even do Joe's example ab circuit. But you know I'll die tryin' if I have to. ;)
 
With a SUPER-DUPER mind storm TROOPER.

You can SCOOP all of the POOP out of your mental motivational SOUP

And, be able to jump large HOOLA-HOOPS

How?

Whoop! Just be a friggen TROUP!

One has to cure their personal "Rope a Dope" with mental soap.

Then you can cope with swinging the mental rope because you have created hope.

Don't be a dope swing the rope of hope!

[Focus] on HOPE!

It eliminates the mental DOPE!

ROCK ON!

Focus you have the power! Wish your the best, young man!

Frigggggggggggggggggggen RIP IT! Crush it. Smash the living sh@t out of it!

You are MT Rushmore of motivational faces of MORE than FOUR and whipe the FLOOR by being HARDCORE!


YES, just BLAST IT!

oh...

Did I wish you luck on the squats?

Good luck young man.


Chillen
 
06/13/08

Training

Max-effort lower body day actually looked like:

A1 Full Squat 45x5, 95x5, 145x3, 165x3, 185x3, 195x3, 205x3, 215x1
B1 Walking Lunge 40x12x3
C1 Romanian Deadlift 115x12x3
D1 Sprinter Sit-up 0x05x2
D2 V-ups 0x05x2
D3 Toe Touch 0x05x2
D4 Hip Thrust 0x05x2

Thoughts

Note to self: When Joe says don't do the grip workout if you're deadlifting the next day, listen to him, dumbass.

215, all for you Chillen. :p

Form on squats was atrocious though. Only my third or something time doing real squats (and not dumbbells) and I'm working with 1 rep maxs. The other meatheads at the gym at 8pm on a friday night were like, 'That kid is gonna kill himself."

Story time: Dude rolls up on me while I'm squatting and says, 'You know, you can wear a belt, and if you need a spot, you just let me know. I don't mean to tell you what to do, but I've been watching you and I'm worried you're gonna gonna hurt yourself.' So I reply with, "Listen, I appreciate the concern, I really do, and that's very kind of you, you're a good guy, but right now I'm TRYING to hurt myself. It's max lower day and this is my stupid time. If I leave here without a limp, I'm going to have to cry myself to sleep. I suggest you work on your focus. [Yes, to the extremely fit, extremely beefy, extremely technical, and also quite decent and caring gentleman]. Is it just me or am I awesome? :SaiyanSmilie_anim: I think he thought hard about smacking me one. :D But all he said was, and I quote, "Uh, yeah, I'll do that. Good luck *heavy eye rolling here*."

Also, the ab circuit owned me roughly as badly as I expected. I think in about 3 months I may be able to do it sans the remarking to themselves about damaged people and laughing evoked from pretty much every passer by.


I can't wait for the weekend to begin

I'm workin' all week long
I dream the days away
I wanna' sing my song
So let the music play

I have to get my kicks and fly tonight
And when the clock strikes 6 on Fri-day night
I need to blow it all away

Feelin' the Michael Gray. Love and fun to people everywhere.
 
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When you are stressed, look to your heart:

Heart = Sun

Stressed a TON but not OUTDONE
When its all said and DONE and
you have UNDONE and WON;
look into the SUN, as you are number ONE.

(Chillen)

Do things for yourself and you keep your heart off the shelf.

Best wishes for continued success young man,


Chillen
 
06/14/08

Training

Ran 5.0 miles in 55 minutes.

Thoughts

Seems the last run wasn't a fluke. Felt a bit faster even. I actually had to walk the last two minutes because there was a street hockey event in the way.

For some reason I wanted to see what it would be like to run on a hot day wearing a heavy fleece jacket. Conclusion: not pleasant.
 
[Focus] said:
Training

Ran 5.0 miles in 55 minutes.

Thoughts

Seems the last run wasn't a fluke. Felt a bit faster even. I actually had to walk the last two minutes because there was a street hockey event in the way.

For some reason I wanted to see what it would be like to run on a hot day wearing a heavy fleece jacket. Conclusion: not pleasant.
Click to expand...

You are a Jaguar in human form, Baby! :eek:

Press on! You are worken' it!


Chillen
 
06/15/08

Training

Ran 5.0 miles in 55 minutes.

Thoughts

My music, my right leg and my energy gave out around the 20 minute mark. It appears I do have limits. Didn't let it slow me down though.

Real excited for tomorrow.
 
06/16/08

Training

A1 BB Bench Press 45x5, 75x5, 95x5, 115x5, 125x3, 135x1
B1 Assisted Chin-up 130x15, 130x12
C1 Seated Cable Row 75x12x2, 75x10
D1 Face Pull 40x12x3
E1 DB Shrug 120x15x2, 90x15
F1 BB Curl 20x15x3

Thoughts

Woke up this morning with a nasty looking bruise on my knee. Could barely limp around. Seemed fine by the time I got to the Y though. Didn't bother me at all.

Weren't any open cable rigs so I had to do the rows and pulls separate instead of super, but I honestly don't think it made any difference other than taking an extra 5 minutes.

It seems I really can shrug more weight than I can hold on to. Guess I gotta wait for my grip to catch up a bit. Still weak as a pup, but I feel great.
 
I know what you mean about the shrugs.. it's mainly a grip workout ha.

I liked that story about the squatting and the guy giving you advice.. I wish I could have seen that in real life... lol.
 
06/17/08

Training

A1 Box Jump 30"x3x8
B1 Step-ups (Extended ROM) 40x12x3
C1 BB Romanian Deadlift 115x10x3
D1 Kneeling Sit-up 55x15, 70x15, 85x15, 100x15

Thoughts

Need to track down a bigger box. 30's too easy. Also, the step-ups were hard, but so much less deformed than the BSS. Will do these for a while 'til I feel like I can do BSS without falling over. Deads were just fine. Increased the tempo on them so I can start moving the kind of weight that actually challenges something other than my grip. And apparently I am powaful on the kneeling sit-ups. Don't feel like I'm doing them right, though. I get a better burn from basic crunches. Figure I need more weight and less cheating.

Yeah, rws, it was pretty funny. I've seen him again since, and even spotted him on the bench a time or two. I'm surprised he let me. :p
 
06/18/08 - Saying goodbye to happy delusions

Training

Ran 1.8 miles in 10 minutes.

Thoughts

It seems I am not invincible. I'm out there, doing my little "it's wednesday let's push it on the run" thing and same thing happens as last time (something in my right knee region gives out). Except this time I can't continue, and it's only 10 minutes in.

On the plus side, and probably why it happened so soon, I was motoring along. I somehow managed to run 1.8 miles in 10 minutes before I had to stop. Apparently I was moving at twice my usual pace? o_O

Anyway, I've decided I'm taking the rest of the week off running. Gonna sub a whole lot of bicycle action. Starting with a nice little ride down to fish creek and back today. I'll let you know how that goes.
 
Bicycled ~30 miles in 120 mins last night. It was quite a lot more work than I was expecting. Also, I wiped out pretty badly at one point. Head over handlebars onto asphalt and everything. Amazingly, all I ended up with is a little road rash on my left leg.

I think I shall do it again. :D
 
[Focus] said:
Bicycled ~30 miles in 120 mins last night. It was quite a lot more work than I was expecting. Also, I wiped out pretty badly at one point. Head over handlebars onto asphalt and everything. Amazingly, all I ended up with is a little road rash on my left leg.

I think I shall do it again. :D
Click to expand...

Biking is great, do you bring an MP3 player along?

I bike a lot listening to epic video game music and etc. :yelrotflmao:
 
realworksuks said:
Biking is great, do you bring an MP3 player along?
Click to expand...

Hells yeah. I got this high-tech camelbak mini backpack. It has a bladder for water (holds enough to last me 2+ hours, which is fantastic), the spout for which is this little nipple that hangs out next to my face (no hands required!). There's a special pocket on the arm for the mp3 player (extremely convenient, otherwise the cord gets up in my space), and a little pouch thing for a snack or two. In a couple minutes here I'mma throw some beef jerky and a banana in there and go for another long ass ride.

Sounds like I'm doing an infomercial lol. I'm just sayin', it was well worth the price tag.

realworksuks said:
I bike a lot listening to epic video game music and etc. :yelrotflmao:
Click to expand...

Let me guess... The Official Legend of Zelda Ocarina of Time Soundtrack? :rofl:

Yeah, I listen to epic muzics. Whatever pumps me up. I could make you a really long list. But if I know the trail (and therefore won't get myself destroyed like I did yesterday), I listen to books on tape. Today's feature will be Machiavelli's "The Prince" - A timeless classic. :p
 
06/19/08

Training

A1 DB Bench Press 60x15x3, 60x10
B1 Lat Pulldown 75x12x2, 75x10, 75x7
B2 Face Pull 55x12x3, 55x10
C1 DB lateral Raise 20x12x4
D1 DB Shrug 120x10x3
D2 BB Curl 35x10, 35x8, 35x5
E1 Wrist Roller 10x2x2

Thoughts

Good stuffs. For the record, when my reps fall under the recommended range, I finish off the set with reps at the previous weight. So, for lat pulldowns for example on the last set there (without any rest) I dropped the weight down to 60 and pumped out 5'ish more reps. Just wanna keep the volume up, as I'm noticing this trend of petering out when I up the weight. Given a week or two it will adjust and I'll no doubt be able to raise the weight again.

I like how I can gain strength on a 50+% deficit. Ah, the beginner grace period. What a lovely time. <3

Goin' for another bike ride. Don't wanna wear myself down for max lower day, but I've decided since I can't possibly eat any less I'm going to increase my NEPA massively. Also, I likes to bike ride. So, "leisurely" riding. Though it didn't seem to make any difference before, haha. If anything, I'll just be taking advantage of this lovely weather. Hope ere'one's doin' aight.
 
Nepa 6

Bicycled ~30 miles, 120 mins

Went up to Bowness, had a little picnic at the Sunbowl (across the river), then came back. There were some huge hills on the way back. Wooh, damn.

Unnecessary Details said:
For anyone who's wondering, format of the title goes: NEPA #

NEPA = Non Exercise Physical Activity
# = Accumulated hours of, for this summer - goal's 100.

Yes, that's more than 2 hours per day. But I'm including the walk to and from the gym, so that'll come out at a 2 hour bike ride or walk almost every day.
Click to expand...
 
Hunger is my friend

So something amazing has slowly dawned on me, over time: When I am hungry, I lose fat at an acceptable rate; When I am not, I do not.

Bring on the hurt. :SaiyanSmilie_anim:
 
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