realworksuks vs [Focus] - "LIKE DONKEY KONG, SON!"

[[Focus]]

Finally, you're going to pull your own weight. 'Cause seriously, it's not any fun when I'm crushing you like a bug.

Just for fun, here's my new routine I'm going to be doing for the month of August. It's still mostly WS4SB, but I added some stuff. Pretty sure I can handle a hell of a lot more volume. Low frequency, high intensity, high volume is my meal ticket I think. Might have to start training like a bodybuilder. But, for now...

Figure the speed work and the addition of a tri-specific set will do me a world of good. Other than that, just some shuffling of exercises - mostly replacing boring/seemingly ineffective **** with more functional-transferable/seemingly effective choices. Also gonna start throwing in some deadlift singles on occasion, after squatting on ME lower, but that's not on there.

The major change is I will now be unwilling to accept anything less than outstanding form on the three major lifts. Breath especially is something that needs work. I seem to have been making a lot of mistakes on the Bench, and my instincts actually led me astray on the squats. Don't be surprised if I can suddenly move a fair bit more weight on both. For the DLs, I don't even know what to expect, but I do know I was doing them very wrong, back in the day.

It's funny because the way I naturally want to lift and am now going to aim for was what I "learned" NOT to do before. I hate you so much, fitness culture.

 

[Big_Idiot]

Pu55ies.

 

[realworksuks]

Yesterday’s workout was really sweet, did my max day for my six key lifts.

Squats
135 X 10
155 X 8
175 X 6
195 X 3 (another new record, was hoping for four reps though)

Weighted chin ups
Bw X 10
25 X 8
45 X 5
60 X 3 (new PR)

Stiff leg deadlifts
135 X 10
185 X 10
205 X 6
215 X 6 (new PR)

Hammies are really sore today.

Dumbell bench press
65 X 10
80 X 8
90 X 3 (lost some strength in this lift, it was really hard to even get it up on the first rep with someone helping me! Pretty dangerous)

Military press
95 X 8
105 X 6
115 X 3


So yeah, the chin ups were awesome, the SL DL’s were good, military press is still weak and I lost a bit of strength on the DB bench.


I had a huge cheat day yesterday… and I really outta tone these down some!

For breakfast I had the planned 3 servings of go lean cereal with oatmeal, mlik, and flax seed dumped on it as I ate. Two eggo’s as well, plus some fruit and bread.

Then I had a very similar meal three hours later plus 2.5 scoops of whey and casein protein (total scoops), I felt like puking really, it sucked. I went into the gym with a huge gut… ha.

THEN! Three of my buddies and I had a lan party, possibly the last one of our lives since we are all going to be going our separate ways soon… well of course we ordered two pizzas and I ate almost a full one by myself. Yeah… well it’s Monday and I am back on track, gonna do my weights tonight and some cardio as well, life is great. I just need to get a job cuz in 25 days I will be jobless.

 

[[Focus]]

Mannn, I wanna do DLs.

Das a pretty beastly workout there. Also a pretty beastly menu. XD Why are you even cutting again? Just get hyooge and cut down in like 10 months when I am.

Oh, also, at some point, pls pm me mailing info for teh shoes. I can prolly git it done today, as I'mma send my gopher that way anyway.

 

[realworksuks]

Mannn, I wanna do DLs.

Das a pretty beastly workout there. Also a pretty beastly menu. XD Why are you even cutting again? Just get hyooge and cut down in like 10 months when I am.

Oh, also, at some point, pls pm me mailing info for teh shoes. I can prolly git it done today, as I'mma send my gopher that way anyway.

why can't you do deadlifts?

Ya that was a beastly menu, those calorie/carb up days need to be more closely moderated I think.... oh well, only live once and it was a LAN PARTY, lol.

I will get hyyooooge! I am hoping to be a lean 200 by this time next year.

Why am I cutting? I dunno, I just wanna take off that fat that I accumulated.. that way I can bulk all winter and not keep second guessing myself whether I should be cutting instead... also, like I said before, I get a lot of activity during the summer, so it's hard to eat enough. I can't bring a steak and potatoes to the golf course and eat it while playing...

 

[shaunbaird]

I hope to get to your guys stage soon! Hope you dsont mind this post -Im trying to build my post count so I can post so pictures of me being fat.. gulp! good luck with it guys...
Shaun

 

[[Focus]]

why can't you do deadlifts?

Oh, I can. Just not until ME lower. XD Well, real DLs, and not RDLs, I mean.

Also, sup shaun. And thanks, even if luck is for babies and other weaklings. Why the heck would we mind? I look forward to being shocked and awed by your corpulence.

P.S. GET HYOOOOOOOGEEEEEEE!

 

[[Focus]]

08/04/08

Training

Ran 1.7 miles in 14.5 minutes @ 8.5mm

A1 BB Bench Press 45x5, 65x5, 115x5, 125x3, 135x3, 145x1, 135x2, 135x0
B1 Pull-ups -90x18, -90x12
C1 CS Row 25x10, 15x12x2
C2 DB "Power Clean" 35x10x2, 35x9
D1 CG Bench Press 70x12, 70x9, 70x7
E1 BB Power Shrug 235x15, 235x13, 235x10
E2 BB Power Curl 65x12, 65x10, 65x4
F1 Bar Hold 135x40s,15s; 135x45s,25s; 135x40s,20s

Thoughts

Actually somewhat pleased with that bench, as I didn't have a spotter to pull it out of the hole for me. Figured out why it felt like my forearms were the issue - it was the pronation. With my grip set right, it has become very obvious (and much more making-of-the-sense) that it is in fact my triceps that are the limiting factor. My sticking point is about 80% through the movement. Weight powers off the chest and gets stuck shortly before locking out.

I enjoyed the increase in volume, felt good. And the fake power cleans are so much better than face pulls. That was a brutal superset. Pride took a pretty good hit there on the cs row, but I'm used to it by now. XD

It is confirmed that my limiting factor in every single lift is my arms. Even my squat! Kidding. But my hypers, yeah, if I hadn't switched to reverses. Not really sure where I'm gonna do those, though. Don't think the Y has the machine (meant to check today), but I'll figure something out.

Time to get my DDR on. :SaiyanSmilie_anim:

 

[realworksuks]

Yesterday's training made me wanna puke... same workout as always cept I substituted squats for leg press.

then I played a round of golf.

I am going to do a bit of lifting tonight then an hour on the treadmill doing incline walking...

 

[[Focus]]

08/05/08

Training

Ran 1.7 miles in 14.5 minutes @ 8.5mm

A1 Deadlift 45x5, 95x5, 135x5, 185x1, 225x1, 275x1 (PR), 315x1 (PR), 365x0, 335x0
B1 Box Jump 33"x8x3
C1 Speed Squat 45x20x2, 65x20
D1 Modified Step-Up 60x8/7, 60x7/8, 60x8/4
E1 RDL 205x7, 135x12, 135x7
F1 Cable Crunch 170x15x3

Thoughts

Best. Day. Ever.

I bled from the following locations (and in this order):

Shin
Both palms
Arm
Back of my head

Threw in deads because I wanted to. Added 75 lbs to my max dl, 'sup. Box jumps are getting pretty beastly. I've come up with a really good system of arranging the equipment for them. Speed squats rock. My form is gonna improve sooo much, I can tell. Modified steps kill - me wuvs. Busted RDLs down 'cause form was atrocious. Proud of myself.

Tore all calluses on both hands, cracked my skull open with a cable pulley, smashed my shin with a barbell, gashed my arm on a box peg. None of which I noticed until people stopped me to point out that I was bleeding.

I love this stuff.

 

[realworksuks]

Training

A1 Deadlift 45x5, 95x5, 135x5, 185x1, 225x1, 275x1 (PR), 315x1 (PR)

**** yeah! You never tapped into your full potential and look what you could do... that's huge!

I always thought that if I had to I could deadlift over 400 pounds.. I am just afraid of destroying my back with improper form...

really good job though dude, that is epic!

 

[[Focus]]

**** yeah! You never tapped into your full potential and look what you could do... that's huge!

I always thought that if I had to I could deadlift over 400 pounds.. I am just afraid of destroying my back with improper form...

really good job though dude, that is epic!

Ty, bb. <3

I have a pretty big lump on my head, but it was worth it.

 

[Big_Idiot]

Man im jealous, iv never DL'd past 308 (even though i easily could )

And youve done a 315!!!!! Well done man.

 

[realworksuks]

Ty, bb. <3

I have a pretty big lump on my head, but it was worth it.

by bb you mean bodybuilder? And what's <3?

Ha sorry for my lack of modern internet lingo..

So yesterday I did a half hour worth of weights or so, 2 sets of each...

pullups
db bench
squats
leg curls
military press
seated rowing
abs

then walked on treadmill for 1 hour at 130 bpm. I lost 2 pounds of water during that workout.. ha.

 

[Big_Idiot]

<3 is a heart

He loves you.

 

[[Focus]]

Thanks, Tommy. Ilu. <3

by bb you mean bodybuilder? And what's <3?

bb is short for "baby". I like it because it makes no sense as a substitute - phonetically speaking, it's not even an abbreviation, and the lettering is wrong. It's part of my whole postmodernist self-referential humor thing. I'm really quite lame.

Ha sorry for my lack of modern internet lingo..

Is the flower bud sorry for the new spring? All things in time, my son. We will make a chrysanthemum out of you yet.

I lost 2 pounds of water during that workout.. ha.

You know how I know you're a dork? You weigh yourself before and after exercise. XD

Haha, no, but, it's funny how I'm always jealous of you for some reason. Right now it's "because" you get to do fun fullbody stuff while I have to keep mine all separated. Ironic, isn't it, given how it used to be the other way around, and we'd both be trying to convince each other to try out the other way. I guess we accidentally succeeded.

 

[realworksuks]

Haha, no, but, it's funny how I'm always jealous of you for some reason.

I was a bit jealous when you said you deadlifted 315 too :yelrotflmao:

Right now it's "because" you get to do fun fullbody stuff while I have to keep mine all separated. Ironic, isn't it, given how it used to be the other way around, and we'd both be trying to convince each other to try out the other way. I guess we accidentally succeeded.

lol no ****! That is ironic..

 

[Eric L]

Nice work you guys. This journal is pretty good motivation for myself too!

I am curious Focus - what education do you have? You seem to be dedicated to fitness a good deal. What fields are you pursuing? (Please say fitness)

Eric

 

[[Focus]]

Nice work you guys. This journal is pretty good motivation for myself too!

Aww, thanks Eric.

I am curious Focus - what education do you have? You seem to be dedicated to fitness a good deal. What fields are you pursuing? (Please say fitness)

Eric

Sorry to disappoint, but my ultimate goal is to pursue research and development in the field of nanotechnology. I do have a BSc in biological science, though, and have done some reading on fitness related subjects.

I'm not actually dedicated to fitness so much as I am a megalomaniac. For there to be anything about me that is not "peak human" greatly offends me, and requires correcting.

Besides, throwing weight around is fun, no?

 

[[Focus]]

P.S. Today's meal was garlic shrimp, scallops, raspberries and mangoes. I decided to make myself breakfast for the first time since... I can't remember. Before... the V Diet? Haha.

Man was it ever delicious. Way better than a Baconator.