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borracho
01-04-2008, 07:56 PM
Lets try this again...last time I posted this it got sucked into the black hole when wbb.com switched servers.

The intro:
I dont know if it is me, or all lazy fatties out there...but, I have been justifying my over weight fat ass for quite some time. When I was 285, I told my self that if I got down to 205, I would be waaaay too lite, and I would end up getting pushed around by all my light-weight friends. Looking back now, I think I told my self this because 205 was so far away at the time, it seemed unrealistic.
When I got down to 240 last year, I wanted to hold there..with the idea of changing my density while staying at that weight. Now, weighing in at ~252, I can see that idea didn't quite work, although in my defense, I did gain more strength. After a lot of thinking, I think I am going to begin the process of widdling my fat ass down to 225.

The motivator(s)
Besides the obvious health benefits, there are a few other reasons I would like to do this. One, well, I have not seen 225lbs since freshman year...of high school...maybe before that. Second, I hate the fact that my love handles protrude almost as much as my shoulders..granted, I do have fairly narrow shoulders, but, that **** has to stop. I hate when I get a kiss from a girl and the first place her hands fall are on the rubber tire that is my love handles..those ****ers are soon to be 86'ed. Third, my dad got me into biking a few years ago..both mountain/road. I tried doing a century with him (100mile ride) and I pussied out @ 78 miles...while he finished..now, he did have a few centuries under his belt at the time, and a lot more training (I had trained for only ~6 weeks) but, the fact remains he finished, I did not. I think being a bit less of a fat ass would benefit long distance rides like that, along with doing the technical mountain climbs I love on the ski hills in NM. I also have recently starting bouldering, and while I am actually decent at it now, a better power/weight ratio would aid me in more challenging climbs.

The Plan
My initial plan is to aim for 2lbs/week until 2/11 (16lbs from today) and then go to 1lb/week from there out, taking me to 4/28/08. This is a tentative plan, as I will be in school...and hopefully will have a PT job this semester as well...so if dates change, well..thats life..but I think by having a plan mapped out, it'll help me remain goal oriented.
One food item I can get rid of totally is tortillas, as that is some thing I eat on a daily basis and can easily be replaced by a whole wheat bread of sorts. I can also probably either limit, or eliminate my cheese intake, as I tend to like cheese on every thing. Those are the two main things that come to mind as being unnecessary calories, and maybe potatoes... I will try and keep those to breakfast or a pre-workout energy supply.

Workout
As for the workout, I believe I will try and keep to the 3 day/ week 5x5 type of work out, as I have been having decent gains in strength with that..and hopefully I will be able to retain my strength while losing the fat. I may need to switch to a 4 day/week work out as I've noticed I tend to hold weight (if not gaining) when I moved to the 3 day/ week work out, we'll see what happens...maybe I will do light cardio on days off.

borracho
01-04-2008, 08:09 PM
I worked out on wednesday, but, cant find the notepad that workout was on..

Tonights work out was good and long..though I skipped deads all together as my back was hurting.

Flat Bench
115x5
165x5
185x10x(2)
225x2
225x3
225x4
235x2
Incline
135x10
155x5

squats
135x5
185x5x(3)
225x5(2)
leg press
3ppsx10x(2)
4ppsx10x(2)

Rows
135x6
185x4x(2)
195x5
DB rows (super-setted w/BB rows)
60x5(2)
75x5x(2)

And then I did some DB should presses and bi/tri's. Supersetting the DB/BB rows felt AWESOME...I am going to try this again either next wednesday or friday.

Coke
01-07-2008, 07:51 AM
Best of luck with those goals, it would be great to see you get to around 235lbs and maintain.

borracho
01-08-2008, 07:37 PM
didnt make it to the gym yesterday b/c of a bad snow storm...and, the serpentine belt decided to shread itself during said snow storm on my VW...so I spent the afternoon/evening getting that situation sorted out.

Todays baby work-out
Bench
185x5
205x5x(2)
225x3

Squats
135x5
205x5x(2)
255x2

Rows
135x5x(2)
185x5


Tomorrow will be back on schedule..hopefully..though the gf spent the better part of the weekend and yesterday trying to get me sick..so hope I can resist.

Coke
01-09-2008, 06:27 AM
Concentrated effort with 3 big movements is looking pretty good man.

borracho
01-09-2008, 08:21 PM
Coke -:hello:

bench
135x5
205x5
225x4
235x2
225x3
225x2

squats
-few warm up sets-
225x5x(2)
245x3x(2)
265x1

shoulders
DB press
50x8
60x5
BB press
115x5
135x5
165x0 :(

Rows
DB rows
60x5
75x5 (3x)
BB rows
135x5 (2x)

Deads (sumo)
225x3 (3x)

Finished with some face pulls, shrugs, curls.
edit: this was the first time I'd ever done both sumo and face pulls...both felt good..nice to have a change up. looking forward to playing with the sumos more.

Coke
01-10-2008, 05:53 AM
Good effort overall bro.

borracho
01-10-2008, 09:26 AM
Thanks coke.

Last nights weight after workout, and post meal(s) was right at 249..mostly unclothed

borracho
01-11-2008, 07:51 PM
While tonights work out started very slowly...it ended up being pretty decent overall...I felt very tired as I've been having bad sleep issues all week.

Here is the run down:

Bench
Flat BB
205x3
215x3
235x3
245x2
255x1

Flat DB
80x8
100x4,100x3

Rows
Bent over-BB
185x3
215x3
225x1
245x1 (with a slight bounce)

Bent over-DB
80x5(2x)
Dead Lifts
Sumo DL
225x3
275x3
315x1
Conventional
315x1
335x1
365x1
385x1

Seated Military press
115x3
135x3
155x3
165x1
135x5

I then finished with some heavy skulls, hammer curls, and a few sets of face pulls.

Coke
01-14-2008, 05:29 AM
Sleep issues are quite common man, you'll get through it...nice numbers on everything.

borracho
01-15-2008, 02:43 PM
On last nights work out, I tried some thing new. I have been wanting to work on my over head pressing, so, I figured if I did those first, naturally..they'd be more easy, and I would have more drive from my triceps if I did that before bench..well, I was wrong. I guess by doing bench and other "things" before shoulder pressing, it gives my left shoulder adequate time to warm up and stretch out.

I failed miserably as far as seated military went last night, and, over all just didnt have much in me..quite a let down I must say.

Seated BB shoulder press
115x5,135x3,135x1

Incline BB bench
135x7,155x5,185x2 ,155x5 ,165x4

Flat BB bench
215x3 (2x), 215x2, 235x1-all with a pause, felt good

squats
185x3,225x3,245x3,255x2

BB rows
135x5, 205x3

wide grip dead lift
205x5 (2x), 255x 3 - these felt a lot different, felt it a lot more in my forearms and lats...I like em.

hammer curls
weighted decline crunches

Coke
01-16-2008, 05:29 AM
Good job throughout dude, covered a lot of ground.

WBBIRL
01-16-2008, 01:43 PM
Nice work in here. Keep at it.

I've had good sucess with Built's Baby Got Back routine and it allowed me to put strength on during a cut, good strength too. Granted a majority was muscle memory but I still proceeded past old time PR's while cutting. It's something to think about.

Good luck!

borracho
01-16-2008, 08:06 PM
Tonights workout:

Flat BB bench
135x5,185x5,225x5,245x3,225x4

incline DB press
65x5,75x5

flat DB press
90x5 (2x), 100x5

Dead lifts
135x5,225x5,315x3-(2x), 365x1-(3x)

Bent over BB rows
135x5,185x5-(2x)

Seated Rows
100x5,120x5,140x5-(3x)

Dips
BWx10,BWx7,BWx5

Dont ask why I did dead lifts before rows...sooooo ****ing stupid. Oh well...work out felt freaking great any way and my shoulder never acted up, the my neck was questionable the entire time.

Coke
01-17-2008, 05:33 AM
Real fine chest and back day guy.

borracho
01-17-2008, 07:51 PM
Thanks Coke

This week has become sorta screwed up...with that my training schedule has as well. Since I did nothing but upper last night, figured I'd try and balance it by only doing legs tonight.

Squats
135x5,205x3,255x3-(2x),265x3,275x3

front squats
115x5,135x3,155x5,175x5

leg press
3ppsx5,4ppsx5,5ppsx10-(2x)

Finished up with some weighted crunches and some calve work

Coke
01-18-2008, 05:39 AM
Fine leg session bro, stepping to it.

borracho
01-18-2008, 06:15 PM
thanks for all the encouragement coke, the words mean a lot to me

CG flat bench
135x5,205x5,225x3,235x2,245x1,255x0

bent over BB rows
135x5,155x5,185x3,205x3,215x2

widegrip SLDL
225x5,225x3,225x5,275x3,295x2

finished it off with seated BB shoulder press, face pulls, hammer curls, skull crushers.

Not sure what the future will hold for my training..I've decided to change schools and entered into an accelerated night/weeked program to get a BS in computer science...and I am guessing that school will not have a gym..I may still try and use my old id card at UNM cause the gym there is pretty nice..but, if all else fails I may have to get a membership some where again which I really dont want to do but I will if I have to.

Coke
01-19-2008, 07:20 PM
Wish you the best, hope you can keep the efforts going once you change schools.

borracho
01-22-2008, 09:51 AM
Thanks coke.

Well, I decided to purchase a membership...worked out last night...had an AWESOME workout...untill I pinched a nerve (I hope thats all it is) in my left arm. The inside portion of my forearm down to the tips of my thumb/index finger have been number for the last 13 hours...going to a doc today to figure out what the hell I did to my self.

Last nights workout:
BB flat bench
115x5,165x5,225x5,245x3,225x5,225x4
Flat DB press
95x5,100x4
Incline DB press
70x5, 85x5

Squats
135x5(2x), 185x5(2x), 225x5 (I was really focusing on my horrible form)

Bentover BB row
135x5,185x5(2x)

Wide grip dead lift
225x5 (2x), 275x5
chin-ups
5x BW, 5xBW w/long pause at the end (which is what caused the nerve pinch, I think.)

Seated Rows
150x5, 180x5(2x)

edit: I was doing pull ups/static holds when it happened.

Stumprrp
01-22-2008, 10:40 AM
nice lifting man!

borracho
01-22-2008, 02:16 PM
thanks stumpy.

Well, I just got back from the docs, her thoughts are that I damaged the radial nerve in my left arm...so, I need to back off. I guess it is time to get intimate with the squats. :)

****.

Coke
01-23-2008, 05:06 AM
Sounds like a plan, more leg work until all clears with the arm.

borracho
01-23-2008, 09:05 PM
Against my better judgement, I workout out tonight. This new schedule SUCKS! I woke up at 3:30AM to catch the bus to work by 4:35AM...got back from work around 7..and am just getting back from the gym now. I am wasted.

Squats
135x5,185x3,225x3,255x3,275x1, 225x3(3x)

Flat BB bench
135x5,185x5,225x5,245x3,245x3

CG BB flat bench w/pause
205x5 (3x), 225x3 (2x)

dips
BWx8, BWx7

felt like a good work out considering my busy day. I focused on form with squats and think I made good progress as far as that goes...so I am happy with that.

edit: so, its thursday afternoon...and my damn hand is still numb despite numorous suggestions from myself that it get better soon.

If I didnt need it, I would cut it off :ninja:

Coke
01-24-2008, 05:47 AM
Should be well pleased man, looking quite determined in here.

borracho
01-26-2008, 12:32 PM
Workout from last night was fairly uneventful..my forearm is no longer numb, but my fingertips are still pretty numb and tingely....

Basically the workout was the same as last...squats, bench, dips...and I threw in a few nice sets of SLDLs with the widegrip...which probably wasnt the smartest choice given my current problem with the nerve..oh well..does not seem to be any worse.

Stumprrp
01-26-2008, 01:12 PM
lookin good man

Coke
01-27-2008, 11:56 PM
Good deal dude, glad to see you movin 'on regardless of the minor setback.

borracho
01-29-2008, 10:01 AM
Thanks coke and stump...'ppreciate the words of encouragement from you two.

Last nights workout

bench
185x12,225x7,225x5,255x2

CGBP (with a solid pause)
225x5 (2x), 245x3

Incline DB
80x5,85x5

floor presses
225xmiss, 135x5,205x5,215x5

This was the first time doing floor presses...def a weird feeling at first but I sorta like em. I will get the 225 next time..on the last set, not the first. :)


wide grip dead lifts
135x5,225x5, 275x3

SLDL
275x3,315x3





Shrugs..and that was about it.

I think (hope) I will be able to do some light pulling wednesday night. And I think after this week I will be switching to T, TH, S instead of MWF..this will allow me to be able to work out on days taht I am not at work from 645am-5pm..this waking up at 345am BS is getting to me. I feel like a zombie by 9pm after my workout.

Stumprrp
01-29-2008, 10:35 AM
thats a big workout man

WBBIRL
01-29-2008, 12:10 PM
Way to work in the gym big man, keep it up and you will see the results you want!

BigCorey75
01-29-2008, 02:11 PM
try a few shots of tequila pre workout, that will be sure to make it an interesting afair.....lol


keep at it borracho

Coke
01-30-2008, 06:04 AM
Numbers are looking tight throughout, in a nice groove bro.

borracho
01-30-2008, 07:30 AM
Stumpy, IRL, corey and Coke...muchas gracias...the encouragement is greatly appreciated.

I couldnt help myself...though I should have tried. I did a light back work out yesterday and I can definately feel that I pulled some thing in my left bicep..which is what is causing the nerve to act up, I believe.

work out went like this

bent over BB rows
135x5 (2x), 185x5, 185x3

seated rows
100x5,135x5,180x5,205x5

Hammer strength machine
90/side x10,115/side x 10,115/side x 10

And I did a set of 5 chins..which is what (I think) ended up aggrivating the damaged muscle...no more pull ups/chin ups for a while!

Coke
01-31-2008, 05:40 AM
Props on making the effort man, probably should've left well enough alone though.

borracho
01-31-2008, 12:48 PM
Thanks coke

Last nights work out (can ya tell that I am starting to loose any structure I may have once almost had?..thats sleep depravation for ya!)

DLs
135x5,225x5,275x5,315x3,365x2

shrugs
225x10 (3x)

Flat BB bench
135x10,185x5,225x5,245x2, 225x3

flat DB press
80x5,90x7

Dips

BWx7, BWx5



I have to change my schedule..this aint working.

Coke
02-01-2008, 06:11 AM
Keep making whatever needed adjustments along the way in order to get to the next level, doing fine bro.

borracho
02-02-2008, 12:14 PM
:hello: Coke


Last nights workout

Squats (all to parallel w/a pause)
135x8,185x6,205x5,225x3

Front Squats
135x4,155x3,185x3

Flat BB Bench
135x10,185x5,245x4,255x1,225x4/paused

Incline DB press
70x5,80x4,80x4

Skull crushers
65x8,70x6,80x7


I am going to finish this week with a back workout tonight...and then I am resting till tuesday which is when I will start the T/TH/S routine. I might try and do cardio stuff on days that I work..that may be a bit better schedule.

BTW, body weight for the last week has maintained at 250lbs...not really where I wanted to be at this point, but, at least I've lost a little and been able to maintain.

borracho
02-02-2008, 06:25 PM
Saturday, February 2

bentover BB rows
135x10,155x8,185x5,205x4

dead lifts
205x5,255x5,295x3,345x3

Shrugs
225x10,245x10,255x8

Seated rows
135x10,185x5,225x5

Lat pull downs
135x10, 155x8,210x5

hammer strength rows
2pps+35's x 8-(3x)

And then I did a couple sets of curls.
Tuesday I will start back up....hopefully I will be more refreshed than what I have been lately.

WBBIRL
02-02-2008, 06:56 PM
Solid stuff my man, don't worry about the weight.

I haven't lost a whole lot on the scale but today I got me a new kickass texas (longhorns) shirt that was 2X and it fits great. It makes me look big in a good way as the 3X's I have hang off me and make me look like a submarine.

Gotta stay away from the carbs and hit up the HIIT other then that just keep fighting the good fight man!

Coke
02-04-2008, 06:02 AM
Nice job for both days guy, keep it up.

borracho
02-05-2008, 06:01 PM
IRL and coke..thanks fellers...

Chest
BB Flat
135x5,205x5,245x3,225x5,205x5
Floor press
185x5,205x5,215x5

Legs
Squats
135x5,205x5,245x5
205x5 (2x) w/chains

Dead lift
135x5,225x5,295x5,365x1

Shrugs
225x5,295x8,315x7

Back
Lat pull downs
135x5,185x5,210x5

Seated rows
135x5,165x5,205x5-(2x)

Then I did two sets of seated curls and three sets of dips. (BWx7,10,9)

I am not sure, but it felt like waaaay too much volume..though it felt great to be working out during the day with a full nights rest.

edit: I've done light cardio sat,sun&mon.
BW as of this morning before meal was 248, post duece.

Coke
02-06-2008, 05:23 AM
Great workout with big movements dude.

killxswitch
02-06-2008, 07:11 AM
Looking strong, keep it up mang.

borracho
02-07-2008, 03:04 PM
2/7/08

Squats
135x10,185x10,205x5,205x5 (w chains)

Back
bent over BB rows
135x5,155x5,195x5,215x3

Lat pull downs
125x5,170x5,210x5,210x5

Chest
Incline DB press
65x5,70x5,80x5,90x6 yay!

BB flat press
185x5,225x3,205x5

Then I finished up with some shoulder presses
45x5,55x5,65x5

Funny how drained I was by time I got to flat BB bench...couldnt even get 5 reps @ 225...but I am super thrilled with the 90lb DB @ incline.

Coke
02-08-2008, 05:21 AM
Can't go wrong man, really keeping on track.

killxswitch
02-08-2008, 06:13 AM
Nice job, 90s for your incline press is a big deal.

WBBIRL
02-08-2008, 03:10 PM
Big weight on that incline... what kinda incline are we looking at here 45 degrees or more?

borracho
02-11-2008, 08:48 AM
coke, killswitch and IRL..thanks guys..

IRL...with out going over with a protractor, I cant be 100% certain :)....but my semi-educated guess would be it is a 45* incline...maybe slightly more.



Dead lifts
Flat BB press
135x5,185x5,225x5,235x3,245x1

flat DB press
80x5,95x5,100x7

seated rows
135x5,165x5,205x5,205x5,180x7

lat pull downs
135x5,165x5,210x5,210x5

Dead lifts
135x5,225x5,275x5,385x1,315x3



Sunday I went for a bike ride and did some bouldering (rock climbing)...freakin awesome weather we had this weekend..though itll be getting wintery again towards end of the week.

edit: posted work out finally

borracho
02-12-2008, 02:47 PM
Todays workout

2/12/08

DB flat press
70x5,90x5,100x7,110x3

Dips
BW+25x5,BW+35x5

Lat pull downs
135x5,170x5,210x5,180x5

bent over BB rows
135x5,155x5,195x5,215x3

Wide grip dead lifts
225x3-(3x)

Curls (straight BB)
75x5 -(3x)

BW this morning was hanging in @ 248lbs.

Coke
02-13-2008, 05:44 AM
Good training for the upper body man.

borracho
02-14-2008, 02:36 PM
Thank ya coke..

2/14/08

Power clean push press
barx10,115x5,135x5,145x5,155x3

incline DB press
60x7,80x5,90x5,95x0 ( i couldnt get it started..with a spot I coulda done it)

Flat DB
100x7 (only did this bc I was mad I couldnt get the 95s on incline)

Hammer strength machine (high rows)
2ppsx5,3ppsx5-(3x)

Lat pull downs
135x5,165x5,210x5,190x5,190x6

Squats
135x5,185x5,225x3,255x3, 205+chainsx3

Leg press
200x5,400x5, 495x5, 495x8

All squats were to parallel and the 205 was lower than parallel..which is pretty good for me.

Power clean and press were fun..I have not done those in a long time..I look forward to working those in and sticking with them this time..seems to be the only over head pressing I can do with out reinjuring my left shoulder.

Coke
02-15-2008, 05:36 AM
Nice job bro, covered lots of ground with that effort.

borracho
02-18-2008, 12:45 PM
Saturday, February 16

Legs

Squats
135x5,185x5,225x5,265x3,225x3

SLDL
135x5,225x5,275x5,295x5,315x3

Leg press
200x5,400x5,495x10,585x5

Pushing

Flat BB bench
135x5,185x5,225x5,245x2

DB press
75x5,85x5,100x5,100x5

power clean and press
115x5,135x5,165x1

pulling

Pull downs
135x5,160x5,180x5,200x5

Seated Rows
135x5,165x5,210x5,210x5

I wanted to do bent over BB rows but had nothing left to give. I think that was just a wee bit too much volume...but I think I am going to stick with this for a month and see where it gets me.

Coke
02-19-2008, 05:56 AM
Numbers are solid throughout guy.

borracho
02-19-2008, 02:29 PM
Thanks coke

Tuesday, February 19


Pushing
Power clean/press
115x5,135x3,165x3,175x0 :(

DB Press
75x5,85x5,100x7,110x4

Pulling
bent over BB rows
135x5,185x5,215x4,215x3

pull downs
135x5,165x5,200x5,210x5

Squats
135x5,225x5,245x3

WOrk out this morning was ~ 9am...evidently there is a big difference between 9 and 11am for me cause I felt like hell...plus I had a take home midterm to finish...

borracho- OUT!

Coke
02-20-2008, 06:11 AM
Pushing and pulling in here like there's nothing to it.

killxswitch
02-20-2008, 09:26 AM
I'm liking the rows and squats, you'll get the clean and press next time! Props for even trying it, those explosive compound movements give me fits.

borracho
02-21-2008, 06:09 PM
Coke and KS...thanks guys.

Thursday, February 21

DB press
60x8,80x5, 90x5,110x4,110x3

Power Clean and press
115x3,145x3, 175x1

Dead Lifts
135x5,225x3,315x3,365x1, 405x0 :(

Seated Rows
135x5,180x5,210x5,225x5,180x8

Squats
135x5,205x5,255x5

And I was out

Coke
02-22-2008, 05:48 AM
Looking good overall dude.

killxswitch
02-22-2008, 06:59 AM
Nice pressing! 110s are no joke. I knew you'd get 175 on clean and press. No shame in missing 405 on DL, that's some heavy ass weight. Get it next time!

Heavy DB press, power clean and press, deadlift, rows, AND squats, all in one session? Your central nervous system must still be screaming at you.

borracho
02-22-2008, 07:26 AM
Thanks you two...



Heavy DB press, power clean and press, deadlift, rows, AND squats, all in one session? Your central nervous system must still be screaming at you.


KS...I am just trying to stay in competition with you bro!

killxswitch
02-22-2008, 07:29 AM
Lol, I have a ways to go if we're gonna compete. You could bench press my normal bench weight with one hand bro.

borracho
02-22-2008, 08:19 AM
:redface:

thanks dude

borracho
02-23-2008, 05:54 PM
Saturday, February 23

Power clean/press
115x10,155x3,165x2

BB flat bench
135x10,185x5,225x5,235x3 (2x), 245x2

Dips
BWx10,x5

BB rows
135x5,185x5,205x3,215x3 (2x)

pull downs
130x5,180x5,200x5 (2x)

That was pretty much it..no legs cause tomorrow I have a semi-big bike ride.

killxswitch
02-23-2008, 08:39 PM
Good clean and presses, benching, rows, et al. Nice work bro.

Coke
02-25-2008, 04:34 AM
Nice sets on everything man, looking strong.

borracho
02-27-2008, 09:33 AM
:hello: fellers...thanks for the kind words
Work out from Tuesday, February 26

Squats
135x10,225x5,245x4,265x3

Leg Press
400x8,600x5 (2x)

Seated Rows
135x5,180x5,210x5 (2x)

Pull Downs
135x5,180x5,210x5,210x4

BB flat bench
135x5,185x5,235x5,245x2

DB Incline
60x5,80x5,90x0, 75x5

I was close to getting 245x3 on the flat BB, but was not able to lock it out at the top...but was able to rack it.

Not sure what gives with the incline...last time the 90s felt so easy...oh well. next time.

Today I feel like hell...wasnt able to fall asleep till 12:30 last night...woke up at 3am to the alarm on the maxima going off cause some ass clown broke into it...thankfully didnt have a chance to steal any thing. Things like that makes me glad I have the VW in the garage.

Coke
02-27-2008, 10:07 AM
Ace training there bro.

killxswitch
02-27-2008, 10:41 AM
You'll get the 90s next time. I had a similar problem with bench. I'm sure mine was more embarrassing, so don't feel too bad bro. Good work overall. Your car ok?

borracho
02-27-2008, 01:25 PM
Thanks KS and Coke...not sure about the car really...the radio was still there. :)

I have to leave my house by ~4:25AM to get to the bus which take me to work. I didnt really look it over...just sorta cleaned out the glass from the frame and made sure my small stash of cashews (what a fatty, huh? ) was still safe and secure and that the radio was still there. Other than that I didnt really have much to steal..I'll look her over tonight..thanks for askin

borracho
02-29-2008, 09:58 AM
I forgot my notepad with thurdays workout...guess I will post both thuresday and this coming saturdays work out after saturday.

I've been looking at my diet, and realized that I am really not getting the protein I need/day...I am probably only getting like 150-200 (at best) and a lot of that is coming from drinks.

So, for the next month, I am going to switch it up. I typically go through 1 bag of tysons (I think its tysons) boneless/skinless chicken breasts every week...and I think to get the kind of protein I want I need to be going through ~2.5 bags per week, on average...then the rest of the protein intake will come from eggs/milk/peanut butter. I hope that this will get me on the right track.

killxswitch
02-29-2008, 10:50 AM
Make them chickens PAY!

borracho
02-29-2008, 11:22 AM
Make them chickens PAY!

As the great Chris Griffin would say- "Im gunna turn you into POO!"

borracho
03-03-2008, 07:12 AM
Thursday, February 28
Flat BB Bench
135x5,205x5,245x3,245x3,245x2

shoulder press
40x5,50x5,60x5 (2x)

Cleans
135x3,165x3

Deads
135x5,225x5,255x5,315x5,365x1

Saturday, March 1
BB Rows
135x5,185x5,215x3
Dead lifts
225x5,295x3,345x3

Flat BB bench
135x5,185x5,235x4,245x2

flat DB press
100x5,100x6,100x5

The reason for no legs on either work out is cause I went for rides both saturday and sunday.

Coke
03-03-2008, 08:49 AM
Fine stuff for both days.

borracho
03-04-2008, 03:51 PM
Thanks coke

Tuesday, March 4
Squats
135x5,185x5,225x5,275x3 (2x)

Rows
135x5,165x5,205x4,205x4,215x3

bench
135x5,185x5,225x5,245x3,245x3

Couple sets of 5 for chins/pull ups and that was it.

Coke
03-05-2008, 06:30 AM
Smart lifting on the big three movements guy.

borracho
03-06-2008, 02:57 PM
Thanks a bumch coke...motivation is awesome from you sir!

Thursday, March 6

Squats
135x5,185x5,225x5,255x5,255x3

Dead lift
135x5,225x5,295x5,345x3,365x3

bench
135x5,205x5,235x4,245x3,255x2

Coke
03-07-2008, 06:33 AM
Thanks a bumch coke...motivation is awesome from you sir!

Wow, glad you feel that way - I know I may have gone overboard at times around here, lol.

Keeping up a great drive and determination man.

killxswitch
03-07-2008, 08:27 AM
Hmm, this routine looks familiar. The numbers don't though! Good work bro.

borracho
03-10-2008, 07:05 AM
Saturday, March 8

BB Rows
135x5,185x5,215x4,205x5,205x4

SLDL
135x5,225x5,275x5,315x5,335x3

Flat BB bench
135x5,185x5, 225x5, 245x3, 255x2, 255x2, 255x1

Felt pretty good....ssunday was bike day so no legs on saturday, though it was a mistake to do SLDL before...live and learn.

killxswitch
03-10-2008, 07:14 AM
Strong benching and DLs.

Coke
03-10-2008, 08:11 AM
Doing very well in here dude.

borracho
03-12-2008, 07:19 AM
KS and Coke..thanks for stopping in.

Tuesday, March 11

Wasnt much of a work out. :(

Squats
135x5,185x5,225x5, 255x5, 275x3 (2x)

Dead lift
135x5,225x5,295x3,345x3

bench
135x5,205x5,245x2 (2x)

The bar that I used on bench was sorta weird..best I can explain is maybe the bearings on the ends (where the weights get placed) are out of wack, and as a result, the bar is very difficult to keep steady on the way up. As a result, I sorta hurt my right wrist on the first set of 245, so I sorta cooled it after that. I will make sure not to use that particular bar again.

killxswitch
03-12-2008, 02:10 PM
Be careful with that wrist. Maybe you should report that bar to gym personnel?

Coke
03-13-2008, 06:05 AM
Holding on strong dude.

borracho
03-14-2008, 10:26 AM
Thanks guys...and yyea, I mentioned it to one of hte guys on the way out.

I have not worked out since tuesday, between work and school (finals week since these are 8wk terms) I figured I could/should take a break. Even though I have only been getting ~4hrs sleep since tuesday night, I oddly feel refreshed and am definately ready to hit the gym tomorrow.

borracho
03-17-2008, 07:12 AM
Saturday, March 15

Bench
135x5,185x5,205x3,225x2,255x2,265x1 275x0 -so so close.

Dead lift
135x5,225x5,315x3,365x2,385x1,405x1

Then I did some pull downs, chins, incline DBs. No legs b/c the plan was to go for a ride sunday...but there was a weekend long dust storm in NM.

Sunday, March 17
I didnt take my note pad:

Clean and press
squats
Dips
skulls

Sunday was sorta just a screw off day with the exception of squats..

killxswitch
03-17-2008, 07:23 AM
Was that 405 a PR? Nice pull either way. Get 275 on bench next time!

Coke
03-17-2008, 08:07 AM
Good job this past weekend bro.

borracho
03-17-2008, 08:34 AM
Was that 405 a PR? Nice pull either way. Get 275 on bench next time!

Yes sir it was..I tried 405 a while back and failed...this time it went up some what easily.

And 275 will be mine by the end of the month...thanks fellas.

BTW, thanks (both of you) for your tips on the rows.

killxswitch
03-17-2008, 09:25 AM
LOL, no problem. Though if it comes down to it believe what Coke says over what I say.

borracho
03-18-2008, 03:57 PM
Tuesday, March 18

Squats
135x5,205x5,255x5 X2

Rows
135x5,205x5,245x1

DLs
135x5,225x5,295x5,345x2

bench
135x5,185x5, 225x5 (2x) 245x3

Then I did BW chins and millies.

Coke
03-19-2008, 05:33 AM
Doing super, not everyone can handle big movements all in one session repeatedly.

killxswitch
03-23-2008, 11:32 PM
Great work bro, really toughing it out and doing lots of compound movements.

BigCorey75
03-24-2008, 12:20 PM
i like this, no curls, no tricep kickbacks or any other uselessness, good hard heavy basics, ur def taking the high road to all of this man...

Jorge Sanchez
03-24-2008, 01:06 PM
Getting real strong in here. Keep up the good work.

borracho
03-25-2008, 06:05 PM
Coke, KS, Corey and Jorge- Thanks fellers....these comments translate into motivation for me, so I greatly apperciate it.

3/21/08

ATG Squats
135x5,185x5 (2x),225x5, 255x1

Rows
135x5 (2x),185x5,215x5(2x)

Bench
135x5,185x5 (2x), 235x5,

This is the first time I have done ass to ground squats....sorta like em! I will continue to try these out.

3/25/08
Rows
135x5,185x3,205x3,225x3,225x3

ATG Squats
135x5,185x5,205x5(2x), 225x3

Bench
135x5,185x5,205x5, 255x1,225x5 245x2

Then I did incline DBs, chin ups, and shrugs in a circuit.


Notes: I think I ramped up to 255 on bench a bit too quick...and as a result my left shoulder is acting up again/still. I think I am going to slow down on trying to gain on bench and maybe throw in some shoulder routines for a while till it gets stronger. Any input on that is greatly appreciated...as this is what is holding me up on bench. Thanks

killxswitch
03-26-2008, 09:04 AM
Nice strong movements. ATG squats feel really different to me, I really feel it in my hamstrings and ass. Be careful with that shoulder.

Coke
03-26-2008, 09:18 AM
Both sessions are keeping you on the mark...looking pretty good.

borracho
03-26-2008, 10:06 AM
Between you (coke), killswitch, stump and irl, I think I honed in on a good angle for the rows that I am happy with, and the weight seems to be rising. Squat form is magnitudes better than it was a month ago. All I need to do is get my shoulders up to par and then I will proceed on with upping the bench numbers.

Thanks again every one.


Oh yea, on another note...the entire reason for this journal, which was to aid me in cutting the fat off, I spose I should update that part.

I have not done very well on the weight loss until recently. I was in the habbit of making two 1k calorie shakes/day, and, sorta forgot to break that habbit when I started this entire thing. Anyhow, about three weeks ago I snapped that I was still eating close to maintenence calories, so I sadly put a stop to those shakes, and now I am just using protein power +h20 (along with an obscene amount of chicken and eggs and PB and greens). Since then, I have lost about 11lbs..and I just started riding my bike during the week (instead of just weekends) so the fat shall shed a bit more rapidly.
As of yesterday (3/25/08) I was weighing in at 246lbs at home.

killxswitch
03-26-2008, 11:20 AM
Congrats on the weight loss. What are you trying to get down to? Or do you even have a number in mind?

borracho
03-26-2008, 11:51 AM
I do have a number in mind, and that is 225lbs by May 17.
The reason for that is the Santa Fe Century (100mile bike ride) is held annually on that weekend. I attempted it two years ago and failed @ 78 miles. I would like to think I was weighing in at a fat 260lbs at that point. At this point, I am in much better shape as far as general strength from lifting goes, but, have not had time for adequate bike training, though I am ramping that up currently. It is my hope that being a bit less heavy will help with the endurance, and hopefully finish the entire ride this year...that and general health, I spose.

Jorge Sanchez
03-26-2008, 03:30 PM
Congratulations on the weight loss and good luck with the bike ride. I think I'd be hard pressed to bike 100miles too. You should post your bike training in here, along with your lifts.

borracho
03-27-2008, 01:25 PM
Hmm...
I can remember most of the rides from last week but any thing before that would be pressing it.
Starting last Friday:
6 mile trail ride ~45min
Saturday same ride~39 minutes
sunday same ride but with a friend ~70 minutes
Monday 8 miles on road ~50 min
Tuesday just took a cruise with a friend around campus and down town for an hour
Last night same 8 mile ride as Monday but 39 minutes

Theres a quick update. The riding sorta screwed with my squats for today...or at least thats what I am going to blame it on anyway.

3/27/08
Clean and press
135x5(5x)

Squats
135x5,185x5,225x3, 225x4

DL
135x5(2x), 225x3,315x3,385x1 (2x)

FLAT DB press
65x5,70x5, 100x5 (3x)

Incline BB
135x10, 165x5

Dips
BWx6,BWx8

Thats about it. I started the workout thinking that I would like to shoot for 295, which is why I only did 225x3, but after attempting 275 I quickly realized the rides for the last week have sorta joined up along with my allergies and kicked my ass...sooo, that didnt happen..and I was lucky to just to the two sets of 225. Same with the dead lifts, last time I tried 385 it felt super easy..today, not so much.

killxswitch
03-27-2008, 01:50 PM
Whew, quite a workout bro, lots of volume. I can imagine long-distance riding would mess with your squat.

Did you notice any significant strength loss when you dropped 11 lbs? I need to cut some fat of my own, but I don't want to impede my strength gains. I don't care about size at this point.

borracho
03-27-2008, 06:22 PM
Well...I have noticed my strength/energy tapering off in general over the last month, but I fear that has more to do with me burning the candle at both ends along with allergies. The 100lb DBs felt really heavy today, and considering I did that before I did incline presses, that isnt good because I was able to do that a month ago after I did flat bench.

I think that if you do it slowly, you're liable to retain your strength, if not gain at a slow rate..

Coke
03-28-2008, 06:14 AM
I know the allergies and what not suck, props for hanging in there.

borracho
03-31-2008, 08:31 AM
Saturday, March 29

BB rows
135x5 (2x), 185x5(2x) 215x5 (2x) 235x4

BB flat bench
135x5 (2x) 185x5 (2x) 225x5, 235x2, 245x2,255x1

Seated DB shoulder press
50x5(2x) 70x4

Every thing felt pretty good..no shoulder issues till I got to the 70s..I think I will back down on the weights and not try the 70s for a while.

Did some mountain biking both saturday and sunday...same trail as normal, satuday was ~40 minutes sunday was 33ish minutes, which is the most quick I have done it to date. Did not do any road riding this weekend which is no good, but oh well. BW was around 247ish last I checked

Jorge Sanchez
03-31-2008, 02:18 PM
Your rows and bench look like they're very close. Good balance.

WBBIRL
03-31-2008, 04:18 PM
Keep them carbs under 50g a day brother, ketosis is rough to get into but once sustained you can shed crazy amounts of bodyfat.

Good luck man, keep the pace steady and see the big picture. I have to crack down even harder on how I'm eating and it's a real pain in the ass.

Coke
04-01-2008, 05:06 AM
Nice stuff with the mountain biking this past weekend...fine numbers too with those movements.

borracho
04-01-2008, 04:20 PM
Jorge, Irl and Coke, thanks as always fellers.

Irl, the carb control stuff is probably my biggest issue. I seem to be ok for 4-6 days and then all of a sudden I eat a package of tortillas with in two days, or some other stupid ****. I will get it tacked down soon. I think I have been trying to justify the carbs with my biking, but I know that if I was keeping carbs low(er) along with the biking it'd make progress that much better.

Tuesday, April 1

BB Bench
135x5 (2x), 185x5 (2x) 225x5 (2x), 245x1 (2x) damn 245 is getting heavy :(

BB Rows
135x5 (2x), 185x5 (2x), 225x3 (2x) 245x0

Squats
135x5 (2x) 185x5 (2x) 225x5, 255x3

Front Squats
135x5
155x5 (2x)

Dead Lift
135x5 (2x)
225x10
275x6
315x3

Work out felt good...though I didnt really feel strong. I plan on a 12 mile bike ride tonight...will post that if I do it in the AM.

Jorge Sanchez
04-01-2008, 05:07 PM
Good session. You must be getting into really good shape with all the weights and the biking.

borracho
04-01-2008, 05:13 PM
You'd think that, but, some how I am managing to stay a fat ass :)

Stumprrp
04-01-2008, 06:02 PM
please man, i go up the 3 flights of stairs to my office at work and im ready to have a heart attack.

great lifting!

Coke
04-02-2008, 05:27 AM
Keeping the carbs low for any gap of time can be killer, keep hanging tough.

borracho
04-03-2008, 02:01 PM
haha..I hear ya stumpy...the life of a fat man.

Thanks Coke...I am gonna get this **** done.

4/3/08

squats
135x5,205x5,225x5 (2x)

Front squats
135x5,155x5,185x3

BB rows (double over hand)
135x5,165x5,175x5,195x5,205x3

Shrugs
225x10,275x10, 325x5

seated shoulder DB press
45x10 (3x) , 65x5 (3x) -these felt good.

Dips
BWx12, BWx9, BWx5

Chin ups
BW x 5 (5x)

I felt extremely clumbsy on squats today...very very baaad. Although I think I seemed to wake up some time mid work out cause I felt like I could keep going and going...the chin ups felt great...I think once I hit BW x8 (5x) I will start adding weight.

Also, this was the first time doing over hand rows in a long time...there is quite a difference between under hand and over hand...I like it..good for a change up.

Coke
04-04-2008, 05:15 AM
Double overhand is the only way to go for the rows imo, at least for now...session is tight guy.

borracho
04-07-2008, 11:38 AM
yea....I am going to stick with them but maybe rotate between UH/OH grips.

4/5/08
I ended up working out with a friend...and, the work out became so scattered I am not going to waste time posting it in detail.

I did:
rows
DL
DB bench
dips

Jorge Sanchez
04-07-2008, 06:10 PM
That's why I like going to the gym alone. Good to see you had your friend doing some quality movements.

borracho
04-08-2008, 03:29 PM
Yea...I kinda hope he forgets about it this coming saturday...

Todays work out felt, well, blah.

4/8/08
Squats
135x10,185x13,185x11,205x5

rows (OH)
135x10,165x10, 165x10,185x9

Bench
135x10,185x10,185x10,205x6,225x3

Seated DB shoulder press
40x10 (3x)

Chin ups
BW x4, x6

I dont know if it was the diet, the allergies or if I just wasnt in a groove but damn it...that was a depressing work out. 205 on the bench felt like 225 did a month ago.

Jorge Sanchez
04-08-2008, 03:31 PM
Everyone has a rough workout here and there. Your numbers still look good, regardless.

Coke
04-09-2008, 06:06 AM
Props for pluggin along no matter what...workout is not bad bro.

borracho
04-11-2008, 10:04 AM
Thanks guys....greatly appreciate it.

4/10/08

front squats
135x10,155x10,185x5

SLDL
135x10,225x10,275x5x

incline DB
50x10,70x5,80x5 (3x) 90x3

Seated Rows
140x10,160x10, 185x7, 210x5

military press
135x5 (3x)

Coke
04-11-2008, 10:13 AM
Solid lifting overall man.

Jorge Sanchez
04-11-2008, 01:47 PM
Those are some strong SLDLs. Everything else is looking really good too.

borracho
04-12-2008, 03:25 PM
Thanks you two...

Jorge- I would really like to start doing different DL forms cause the conventional just isnt going up like I'd hope. And for some reason my grip strength has gone down considerably...interestingly I think it started to go down since I've been using chalk. go figure.


4/12/08

BB Rows (UH grip)
135x5(2x), 185x5(2x),225x3 (3x)

shrugs
225x8, 275x8 (2x)

flat bench
135x5 (2x) 185x5 (2x) 205x5, 225x5, 235x2

pull downs
135x5 (2x) 165x5, 195x5, 210x5 (2x)

flat DB press
80x8, 100x5 (2x)

Aaaand that was it. I am in the middle of trying to reconfigure my diet. I really need to get rid off all unnecessary carbs during non work out days and then do some serious planning for a per workout carb load cause my energy levels just arnt there any more.

Coke
04-13-2008, 11:17 AM
I'm hearing you, not much energy for the session(s) with real low carbs...looks pretty good just the same.

Jorge Sanchez
04-13-2008, 05:24 PM
My grip used to be a limiting factor on my deads and I found chalk helped a lot. It's weird that it isn't helping you.

Workout looked good, especially considering you're low-carbing it.

borracho
04-13-2008, 05:40 PM
thanks fellers

Maybe I am just being a vagina regarding grip...I dunno..but I know that I was able to hold onto 315 w a double over hand grip with out problems in october/november and now I am having trouble with the 275. I'll work it out.

Today I did a dedicated arm/shoulder work out. Felt decent...

Chins
Dips
DB shoulder press
Standing BB press

And that was that.

Jorge Sanchez
04-14-2008, 09:33 AM
Do you used a mixed grip at all? I switch to a mixed grip with anything over 225 and it makes a huge difference.

borracho
04-14-2008, 10:08 AM
yea...anything above 275 I use a mixed grip at the moment.

borracho
04-17-2008, 02:04 PM
So I think I re-injured my chest/collar bone from exactly one year ago. I was doing weighted dips and the next day I couldnt put my seat belt on...or open a door with my left arm. Any way, I stopped lifting in 4/07 and didnt resume again till end of summer. I noticed the pain monday morning after waking up (sunday I had done the dips).

I worked out tuesday...squats, rows, pull downs etc. One rep on incline DB w/~50lbs was all I needed to make the decision on stopping the pressing for a while.

4/17/08

Front squats
135x5,165x5 (2x) 185x5(2x)

Back squats
225x5 (2x)

Rack Pulls
135x5,2225x3 (2x), 315x3 (2x), 385x2, 385x1

Sumo deads
225x3 (3x)

BW Pull ups (wide grip)
x3,x2

lat pull downs
HS high row machine


My back felt great after the work out...and my chest felt, well...fine. I think I may do a small amount of chest work on saturday...but I thnk its safe to say am done trying to work on dips.

Jorge Sanchez
04-17-2008, 03:34 PM
Good session. I like the rack pulls. That sucks about the collar bone. I would definitely eliminate the dips if they bother you. Take care and stay healthy.

Coke
04-18-2008, 05:38 AM
Very nice back day effort man.

borracho
04-21-2008, 08:04 AM
Thanks fellers.

Saturday work out was with my lil buddy from two weeks ago..didnt log anything. but I did:

DL's
Rack pulls
Seated rows
Lat pull downs
Flat BB
Seated DB

4/20
I did nothin but legs. I am really liking the front squats...I worked my way up to 185 and the added chains.

I've noticed two variations on the front squat, and the way I do them is where I cross my arms in front of me and let the bar rest on my shoulders/upper chest. It seems to give my core a good work out too..trying to balance every thing.

Also went for a bike ride sat/sun...sat was ~10 miles about 1:20 min and sun was a 5 mile loop that was 31 min...both all trail.

edit: Flat BB from saturday went ok..I went 135-185-205-225. Every thing up to 205 felt fine and dandy but once I got to 225 I could def feel the pain in my upper chest/collar bone area from the dip injury a few weeks ago..guess I need more time :(

Coke
04-21-2008, 09:02 AM
Covered lots of ground this past weekend dude…killer biking.

borracho
04-23-2008, 07:21 AM
Thanks coke

4/22/08
SLDL
135x10, 225x5, 275x5 (2x)

BB Rows (OH grip)
135x5, 185x5, 205x5, 215x5

Pull Downs
135x10, 165x5, 195x5, 210x5, 210x4

DB bench
65x10, 80x5, 90x5, 100x3, 100x3

Every thing felt fine...well, except the bench. There was no immidiate pain but it felt like some thing was, um, off but felt much better than last session.

Coke
04-24-2008, 06:06 AM
Nice numbers throughout bro.

borracho
04-25-2008, 03:53 PM
thanks coke

4/10/08
Frnt Squat
135x5 (2x), 185x5 (2x)

BB rows UH
135x5 (2x), 185x5 (2x), 205x5, 215x4

Pull downs
135x10, 170x5, 200x5 (3x)

Flat BB
135x10, 185x5 (2x), 205x5 (2x)
DB flat press
90x5 (2x)


Chest felt pretty much ok though I think I am gonna take it easy for a month or so and maybe just increase reps and no adding weight.

Jorge Sanchez
04-26-2008, 03:33 PM
Strong rows. Maybe you should try taking it easy for a week and seeing how you feel. A month seems like a long time to take it easy, although some higher rep stuff might really pay dividends.

What's the weight sitting at these days?

Coke
04-28-2008, 06:00 AM
Good job dude, covered lots of ground.

borracho
04-28-2008, 08:26 AM
Jorge- Good advice...I think I will try that. The weight has been hovering around 245....dipped to 244 and has also spiked to 250...but mostly been maintaining around 245.

Coke-as always, I greatly appreciate it.

I worked out saturday...dont have note pad with me but it was mainly a back work out...my back felt awesome after :)

Sunday was two trail rides..one in the morning, one in the evening...made a few new biking buddies on the trail so I am pumped to have (hopefully) a reliable group to go out with.

borracho
04-30-2008, 07:19 AM
4/29/08

BB Rows (UH)
135x10, 185x5, 205x5, 225x3, 185x5

Deads
135x5, 225x5, 315x5, 355x2

Seated rows
135x10, 170x6, 200x5(3x) 220x4

DB press
70x8, 80x5, 90x5, 100x5 (3x)

Static holds
chins

Work out felt awesome! No issues with the upper chest/shoulder areas.

Coke
04-30-2008, 07:23 AM
Impressive sets throughout dude.

Jorge Sanchez
04-30-2008, 07:44 AM
Strong pressing.

borracho
05-01-2008, 04:30 PM
Thank ya fellers

Last night I decided to do a leg work out so that I had an extra day of rest before saturday, as I am planning a ride that day.

4/30/08
front squats
135x5, 185x5, 185x5
squats
205x5, 225x5 (2x)

SLDL
135x10, 225x10, 295x5
And that was it....I forgot how much of a drain it is to work out on days that I am at work. I woke up at 330AM and got back home around 8pm..was at the gym at 10pm. No good...waste of time.

Todays work out:
BB rows (OH grip)
135x5 (2x) 185x5 (3x) 205x3 (2x)

Hammer Strength High rows
45s,10, 90x10, 135x5 (2x)

Flat BB bench
135x10, 185x8, 225x4, 235x2

DB shoulder press
50x10, 60x7

Chins
5,4

And called it quits there since I was not in pain yet.

Jorge Sanchez
05-01-2008, 05:22 PM
Good workout. Gymming on little sleep is definitely way harder. I've been having trouble with it lately too. Good luck with the bike ride.

Coke
05-02-2008, 06:10 AM
Both days are looking fine man.

borracho
05-05-2008, 12:59 PM
Thanks guys.

Jorge...I know you were talking about it, but did you ever purchase any caffiene pills?

Saturdays work out was mainly a chest work out...bench jocky!

BB Rows (OH grip)
135x5 (2x), 185x5(2x), 225x3 (2x)

Chins
BWx5,4

BB flat
135x10,185x5, 225x5,4, 245x1

DB flat
90x5 (3) 100x3,2

And I stopped it there before I hurt myself. Sunday I went and worked on my power clean form, and then did some shoulder/arms.

Jorge Sanchez
05-05-2008, 03:55 PM
I'm always impressed with your rows. Do you do them with your body parallel to the ground?

I haven't gotten any caffeine pills yet, although I'm considering picking some up soon. I'm thinking about taking creatine again, so maybe I'll buy both at the same time.

WBBIRL
05-05-2008, 08:23 PM
Nice rowing man, hows things been going?

Coke
05-06-2008, 06:02 AM
Nice effort overall bro.

borracho
05-06-2008, 01:42 PM
I'm always impressed with your rows. Do you do them with your body parallel to the ground?


Thanks! I had been doing them parallel but after a lot of playing and asking Cocoa and Irl and a few others, I've settled some where around 15* above parallel..give or take a few *.

I think I am gonna look into the caffiene idea as most of the time I feel like I am in a daze in the gym even after a good night.



Nice rowing man, hows things been going?

Thank you sir...things have been well. Between school and work, I have been keeping super busy. The weight loss thing has been put on the side burner for now, or, at least I am not going at it very vigorously. I would really like to start swimming if I get the chance.

Coke, as always....THANK YOU!

5/6/08
Squats
135x10,5 205x5, 225x5,7

Rows (OH grip)
135x10,5 205x5 (2x), 235x3

SLDL
135x10, 225x10, 295x7, 345x2

DB flat
75x8, 85x6, 100x5(3x)

BB flat CG
205x5 (3x) 185x5

BTW, thank you Coke for the suggestion of going DOH grip for the rows...it took some getting used to but I really do like it more than the UH grip at this point. Thanks!

Jorge Sanchez
05-06-2008, 05:03 PM
Looking good in here. I like to overhand grip for my rows, as well.

Coke
05-07-2008, 05:56 AM
It's tough doing the major movements all in one session...holding it down very well.

borracho
05-08-2008, 04:22 PM
Thanks guys....

5/8/08
Front Squats
135x5,165x5,185x5 (3x)

DL off rack (bar was ~mid shin high)
135x5,225x3,315x3, 365x1, 385x0 :(

BB flat
135x5, 185x5, 205x5, 225x5 (3x) 235x3
DB Flat
100x5,4

Chins
BWx5(3x)

Pull Downs
135x10, 175x5, 200x5 (2x)

DB Shrugs
110X10 (2x)



I am not sure I like the rack pulls...either that or maybe because I DL'd on tuesday..either way it didnt feel good. Every thing else felt great.

Jorge Sanchez
05-08-2008, 05:27 PM
You've got a strong back, dude. 3x5 pull ups at 240ish is huge, and your rows are right up there too. Once you strip a little bit more fat off I bet your back is going to look really impressive.

Coke
05-09-2008, 05:52 AM
If you like doing deads there's no need to do rack pulls...like those front squats and benching sets dude.

killxswitch
05-11-2008, 04:19 PM
Hey glad to see you're still at it with the heavy compounds bro. I'm jealous of your chins, takes a strong back to do 3x5 when you're a bigger guy.

borracho
05-12-2008, 07:23 AM
Thank you Jorge, Coke, and KS...glad to see ya back KS!

Saturdays work out:
5/10/08

Rows (UH grip)
135x10,5 205x5, 235x4 (3x)

Pull Downs
135x10 175x8 200x5(3x)

Flat BB
135x10 185x5 205x3 225x5 (2x) 235x 3 (2x)

DB press
100x5 (3x)

Shrugs
225x20 275x10, 8

killxswitch
05-12-2008, 07:30 AM
Strong workout bro. And thanks, good to be back. Pressing looks really good.

Jorge Sanchez
05-12-2008, 09:22 AM
Nice workout. That DB pressing is huge. You must be able to overhead press damn near what you bench.

borracho
05-14-2008, 07:18 AM
Thanks KS and Jorge
-Jorge..my OH press is horrid...I attribute it to my ****d up left shoulder. I am going to slowly start focusing on that though...thanks any way

Yesterday I worked out..twice. :)

5/13/08 AM
Squats
165x5,205x5,235x5 (3x) 245x5

Bent over rows (OH grip)
barx10, 165x5, 205x5, 225x5,235x5 (2x)

DB flat
50x5, 75x5, 90x5, 100x7, 100x4 (2x)

flat BB bench
185x5 (3x) wow....the DBs sucked the life out of me.

5/13/08 PM

Front squats
135x5, 165x5, 195x4 (3x)

Pull downs
135x10, 200x5 (3x)

Incline DB press
50x5, 60x5, 70x5, 85x5 (2x)

seated DB shoulder press
50x5 (3x)

Pull ups
BW x5 (3x)

Coke
05-14-2008, 07:30 AM
Quite driven doing the two-a-days - :thumbup:

killxswitch
05-14-2008, 07:32 AM
Twice? You knucklehead. That's some good heavy work though man. I'd love to be able to press the 100s at my gym. Once you get your BF % down you'll have to take some pics. Looking strong bro.

Jorge Sanchez
05-14-2008, 12:12 PM
That's a lot of volume. Good work. You must be dead today.

Fat--->Built
05-15-2008, 04:30 AM
Nice numbers man, hows the bodyweight going?
hehe you almost DB press per hand what I BB press lol
Keep it up.

borracho
05-16-2008, 07:08 AM
Thanks Coke, KS, Jorge and fellow fatty...the words are greatly appreciated. The two-a-days are definately draining....that is for sure.

To my fellow fatty...the fat loss has been put on the back burner...I am going to sit back and enjoy the gains in strength I am seeing...though I still want to get to 225 before end of summer. As of lately I have been bouncing between 245-250...but I look a lot better.

5/15/08
AM workout
Squats
165x5,225x5,245x5 (3x)

DL
185x5, 225x5, 315x5, 345x5

BB flat bench
135x5,185x5, 225x5 (3x)

HS high Row
2pps x 10, 3pps x8, 3pps+25lbs x 8

PM workout
Rows
135x5,185x5,205x5 (2x), 225x5 (2x), 235x4

power cleans
135x5, 165x5, 185x5 (2x)

DB press
60x10, 80x8, 100x5 (4x)

Chins
BWx5 (4x)

I wish our gym would pick up some 105lb DBs...itd make the jump to 110lb easier...but I think I am ready to try it again.

And I think I will give chins/pull downs a rest till tuesdays work out and then I will start adding weight...yippy!

Coke
05-16-2008, 10:29 AM
No doubt the lifting is doing you good, solid numbers everywhere.

borracho
05-16-2008, 12:13 PM
Once you get your BF % down you'll have to take some pics. Looking strong bro.


I've taken a few pics over the last 6-8months..there are some noticable changes but I think it will take about 30lbs to really realize what I've done...or, if I've done much at all.

Jorge Sanchez
05-16-2008, 01:28 PM
Wow, you're harcore. Twice a day again.

How's the bike training coming along?

Unholy
05-18-2008, 08:09 PM
Strong lifts bro, looking forward to seeing you get chiseled.

borracho
05-19-2008, 09:09 AM
Coke, Jorge and Paul...thanks a bunch fellers....

Saturdays work out (5/17/08)

Front Squats
135x5,185x5, 205x5, 215x3

SLDL
185x5, 225x5, 275x5, 315x4

BB Rows (UH grip)
185x5, 205x5, 225x5 (2x)

And then I followed up with a bench jockey sorta work out in the PM which I will not bore any one with. I dont thnk I will be making it in tomorrow, and if I do, it most likely will not include any pressing as my shoulder is hurting...again/still.

Thanks for all the support guys...very thankful for it.

Jorge Sanchez
05-19-2008, 12:07 PM
Looks like you caught me on the front squats. Nice workout.

killxswitch
05-19-2008, 12:51 PM
Is your bench hurting your shoulder? There's a great benching thread in in either the PL forum or the general weightlifting/BBing forum, started by someone named Phil, in which Travis and jbritn0k go into great detail about bench form. Maybe it'll help you. Good workout man.

Coke
05-20-2008, 05:42 AM
Getting very strong these days dude.

borracho
05-20-2008, 01:06 PM
Jorge, KS, and Coke..thanks...

No pressing today...my shoulder feels like hell

Squats
135x5, 185x5, 215x5, 245x5

Rows (UH grip)
135x5, 165x5, 185x5, 215x5, 235x3

DL
135x5, 225x3, 275x3, 315x3, 355x4, 365x2

I did two sets of pull ups and decided against adding weight (or continuing for that matter) due to my shoulder.

Jorge Sanchez
05-20-2008, 01:17 PM
Strong pulls. Take care of that shoulder.

Unholy
05-20-2008, 03:28 PM
Def take care of the shoulder. Mine are ****ed up and I have to really baby them.

Very nice Rows, I wish I was rowing that kinda weight.

killxswitch
05-21-2008, 10:45 PM
Rows are ridiculous man. Stay cautious with that shoulder.

Coke
05-22-2008, 06:10 AM
I've been there and hate to say it but you need to back off any movement that will aggravate the shoulder.

borracho
05-23-2008, 07:05 AM
Thanks for the comments and concern fellers...

5/22/08
Front squats
115x5, 135x5, 175x5, 205x5, 215x4

Rows (OH grip)
135x5, 185x5, 215x5, 235x3

SLDL
135x5, 225x5, 315x5, 335x2

flat DB press
70x10, 80x5, 100x5 (4x)

Whew.

I had not had any thing to eat for a good 4-5 hours before the work out, which is definately a change for me...felt pretty weak on the last set of DB's and was really hoping for a 5x5, oh well...next time...shoulder seemed to be doing well, er, better any how.

Unholy
05-23-2008, 07:36 AM
Good news with the shoulder bro, always try to eat something before the gym, even a cereal bar or a piece of bread with something on it, it always pays to have energy for the whole workout.

Jorge Sanchez
05-23-2008, 07:39 AM
Your back strength is ridiculous. Nice workout, even without anything to eat.

Coke
05-23-2008, 10:31 AM
Looking great all around bro.

borracho
05-23-2008, 02:18 PM
So I think my dead lift form is improving. I took a look at my shins today and there seems to be one long continuous bruise along my shins.

That is a good thing, right?

borracho
05-26-2008, 04:54 PM
5/25/08

DB bench

70x10, 80x5, 100x5 (2x)

BB rows (OH grip)
135x5, 165x5, 205x5, 225x5

DL
135x5, 225x5, 315x5, 365x4, 375x3

killxswitch
05-26-2008, 06:42 PM
Way to bruise your shins up. Strong pressing and deads. Still jealous of the rows too.

Jorge Sanchez
05-26-2008, 06:56 PM
I was just looking through some of your old workouts and you've done some sort of DL 5 workouts in a row. Obviously it's working out for you since your back is really strong. Nice work.

Coke
05-27-2008, 05:57 AM
Liking the numbers on them movements man.

borracho
05-27-2008, 07:43 AM
Way to bruise your shins up. Strong pressing and deads. Still jealous of the rows too.

Thats ok..I am jealous of your squats. :)




you've done some sort of DL 5 workouts in a row.

Its all part of a plan. I wont be at my normal gym for about a week and a half...I have to stay up north with my mother while my father goes to visit his mother. I will be going to work, however, and they have a pretty nice gym (read: squat rack and power rack with in a small room with a nice assortment of DBs) but dont know if I will make it in to work out. So, I have sorta been intentionally over training with the idea I probably wont work out much over the next week.




Liking the numbers on them movements man.


Coke....we are all just trying to not be left that far behind you man...thanks for the words...


Hope everyone had a safe memorial day weekend!

Jorge Sanchez
05-27-2008, 07:59 AM
Its all part of a plan. I wont be at my normal gym for about a week and a half...I have to stay up north with my mother while my father goes to visit his mother. I will be going to work, however, and they have a pretty nice gym (read: squat rack and power rack with in a small room with a nice assortment of DBs) but dont know if I will make it in to work out. So, I have sorta been intentionally over training with the idea I probably wont work out much over the next week.



Sounds good. I'm going to be away without a gym for about a month and I've been toying with the same idea. I'm probably not going to do it because I'm more concerned with upping my numbers before I go, but depending on where I'm at with my training in my last week I may go for it. I look forward to seeing how it turns out for you.

borracho
05-30-2008, 08:51 AM
So I fell off the wagon...I worked out last night. :)

5/29/08

Squats
135x5, 185x5, 225x5, 245x5

BB rows (OH grip)
135x5, 185x5, 215x5, 245x2

DL
135x5, 225x5, 315x5, 365x2

DB bench
65x5, 80x5, 100x5,4,3

Dont know wtf was up with the DBs...I guess I need to be doing some thing for chest twice a week otherwise I go down. The squats felt great, the only reason I stopped was because I have a man-date today in the form of a bike ride for lunch. DL's felt down from last week, but the 315x5 felt solid...365 felt more like 385 compared to last week...but I do have to take into account this was after full day of work, and normally I workout on non work days.

Jorge Sanchez
05-30-2008, 09:11 AM
The numbers are looking real solid. Keep up the good work! The deads will be feeling better next time, no doubt. I find benching twice a week helps me, so it's worth a shot.

Coke
05-31-2008, 08:59 AM
Holding on strong bro, including the benching.

borracho
05-31-2008, 04:12 PM
Thanks for the encouraging comments guys...'ppreciate it.

So since I am up at my parents house for the week, I figured I would bust out with the snow chains and monkey bars (from my sig) but not for dips...

Yep...I finally stepped up to BW+xtra on chin ups (palms facing in)

BW+25 X3....x3.

Now, in all fairness, I wasnt doing any thing else but working on my truck..so I doubt I'd be able to do that after I did sqauts/DLs/rows etc...but, I hope to be able to start doing these regularly in the next coulple weeks...now if only I could do dips with out further injury to my shoulder I would be set.

snow chains f'n ROCK!

killxswitch
05-31-2008, 11:09 PM
Good workouts, strong deads and dips and such.

borracho
06-06-2008, 04:38 PM
thanks KS

well, first day back at the "normal" gym...wasnt that impressed with myself.

Front squats
135x5, 165x5, 195x5, 215x3

Rows (OH grip)
135x5, 165x5, 205x3, 225x3

DL
135x5, 225x5, 315x3, 365x3

DB bench
70x7, 80x5, 100x5, 110x3

And after that I had nothing left for pullups/chinups despite how badly I wanted to try them out with the real (as opposed to chains) weight belt...oh well. Next time.

Jorge Sanchez
06-06-2008, 05:07 PM
Don't beat yourself up, those front squats are coming along real nicely. Back strength is ridiculous as always.

Unholy
06-06-2008, 07:23 PM
Very nice front squats, they are one of my favorite exercises.

killxswitch
06-06-2008, 10:34 PM
Session looks pretty solid to me man. What weren't you happy with, other than not being able to do dips and such?

Coke
06-09-2008, 05:53 AM
Session isn't looking bad at all, covered good ground.

borracho
06-09-2008, 09:52 PM
Jorge, Paul, KS and coke, as always...thanks fellers.

I am back down in Albuquerque (after a very long two week stay up north with my family). It is fuggin great to be back..though for the summer work schedule interferes with working out...so I will be working out after work which means at the end of a 14+ hour day...sorta sucks but thats what I am given and I am fortunate to have this job as it is so I will have to make due.

Tonights session

6/9/08

Squats
135x5, 185x5, 225x5, 275x5 (WOOOOT!)

Rows
135x5, 185x5, 205x5, 225x3

DLs
135x5, 225x5, 315x5, 385x1
w/chains (dont know how much they add):
315x5 , 315x3

DB bench
65x5, 80x5, 100x5 (3x) 100x3

Chin ups
BWx6, 4

And thats all she wrote....felt pretty awesome considering this new schedule...I think I will stick to M W F format....with a ride during the week when I can fit it in after work or for lunch.

killxswitch
06-09-2008, 09:55 PM
Good job on the squats big fella. Working out after a 14 hr. day is rough.

borracho
06-09-2008, 10:06 PM
thank you sir...and yea it sucks...but, I spose it'll make those days when I dont work that much easier to work out. How are you doin?

Coke
06-10-2008, 06:51 AM
I have two sisters and they both live in Albuquerque, I likes that Liberty Gym down there.

Killer work schedule, nice effort guy.

killxswitch
06-10-2008, 07:38 AM
thank you sir...and yea it sucks...but, I spose it'll make those days when I dont work that much easier to work out. How are you doin?

Maybe I missed it, but how many days a week are you working?

I'm ok. Lower back is giving me a bit of trouble, and my lats are still hurting from doing "real" pullups, but the weight is still going up.

Jorge Sanchez
06-10-2008, 05:48 PM
Nice squats, dude. What's your max at these days?

fooz
06-10-2008, 05:58 PM
Really solid lifts man. Great effort

borracho
06-11-2008, 08:38 AM
Maybe I missed it, but how many days a week are you working?

I'm ok. Lower back is giving me a bit of trouble, and my lats are still hurting from doing "real" pullups, but the weight is still going up.

I am working 4 days/week and school 1 day/week. The thing is, I have a 120 mile commute...one way. So, I have to wake up at 345 to catch the "park and ride" bus that takes me to the location, then catch a taxi that takes me out to my site...then I get back "home" around 7-8pm, depending which bus I take back..makes for a long day.


I have two sisters and they both live in Albuquerque, I likes that Liberty Gym down there.

Killer work schedule, nice effort guy.

Yea I remember you IMing me about the gym when you were thinking of visiting during the holidays..give me a heads up if/when you're here...hopefully you can teach me a thing or two about those incredible rows and shoulder presses!


Nice squats, dude. What's your max at these days?


No idea...maybe in a month I will go through the process you are going through now...cept you'll be outta the loop for a while no?


Really solid lifts man. Great effort

Thank you sir...much appreciated!


I shall be hitting the gym in...umm..gaahh....12 hours. **** me.

The only thing keeping me going this week is that I am looking at a 2000 Ducati Monster 900 that is in excellent shape...thinking by weeks end its new home will be my garage.

borracho
06-11-2008, 11:59 PM
Thank god for the eye candy/motivation in the gym after 9pm...if it werent for that, I would not have been able to do the work out.

6/11/08
Front squats
135x5, 185x5, 205x5, 225x1 :(

BB rows (oh grip)
135x5, 185x5, 205x5, 235x3 (2x)

SLDL
135x5, 225x5, 295x5, 345x3

BB bench
135x5, 185x5, 205x3, 225x5 225x4

Pull ups
BWx5,4

and that was it.

Coke
06-12-2008, 06:14 AM
Way to roll in the gym late evening with that effort, the eye candy does help a dude out, lol.

borracho
06-12-2008, 03:41 PM
Thanks Coke.

Body weight was back at 246lbs this morning.

I have not picked the bike up yet, but its about 90% that I will be getting it tomorrow.
Pics
http://i15.photobucket.com/albums/a384/jdbnm/117_1759.jpg
http://i15.photobucket.com/albums/a384/jdbnm/117_1761.jpg

Jorge Sanchez
06-12-2008, 04:48 PM
So why are you frowning about a 2pps front squat exactly? Nice work. Sweet Ducati, too. They are some pimp bikes. Have you ever ridden before?

borracho
06-12-2008, 05:05 PM
Thanks. The frown was because I figured I would have hit 3 reps no prob but my core was just trembling and I almost lost it on the way down for rep 2 so I stopped. I have a feeling it was mostly because of my tiredness at that point..


And yea, I've had bikes off and on since I was a teen. But this is the most "real" bike I've had...or, will have had once it is mine. The cool thing is I will have about 120mile ride home cause its a guy from work. That oughtta be fun.

Jorge Sanchez
06-12-2008, 05:08 PM
Sounds like fun. Be careful, though. Get used to the bike before you open it up.

fooz
06-12-2008, 05:13 PM
For sure the eye candy gets anyone going! And i must say that's a freekin awesome bike bro. What you payin?

killxswitch
06-12-2008, 05:45 PM
Nice bike bro. That commute is killer though, I hope they make it worth your while.

borracho
06-14-2008, 09:09 AM
Thanks guys...

Got the bike. It was an increddibly crappy plan that all sorta fell together between 3-4pm last night and I was on the road before 415 after two stops at MVD and State Farm. It took a good two and a half hours with the route I decided on, but it was worth it. I forgot how exhausting a motorcycle can be! My friend and I went out for a midnight cruise last night, all I can say is "bloody frigggin awesome".....soooooo glad I dont have a [I]real[I] girl friend in my life right now.

I will be hitting the gym later this afternoon evening...I have to help a friend move some stuff to her new house.

borracho
06-15-2008, 03:06 PM
Good news: weight is 244lbs...bad news..235 felt like 255 on the bench.

4/15/08
Rows (OH grip)
135x5, 185x5, 225x4 (2x), 185x5

BW pull ups
BWx5 (2x)

BB flat bench
135x5, 185x5, 225x3 (2x) 235x2

Incline DB press
60x5, 80x5 (3x)

And that was it. I am still drained from helping my friend move. One dude (me) and 3 girls is no good for moving.

Jorge Sanchez
06-15-2008, 03:21 PM
I've come to the conclusion that I hate the bench. It is the devil and should be removed from the face of the earth. Nice work, though. I'm sure you'll make the bench your bitch next time.

Coke
06-16-2008, 05:50 AM
Good deal on the new bike, looks sweet.

borracho
06-16-2008, 09:10 PM
the bench is the damn devil!

6/16/08
Squats
135x5, 185x5, 225x5, 255x5, 275x3

DL
135x5, 225x5, 315x3, 365x5, 405x1

Static holds
405x?? 455x??? I must say it felt pretty awesome to be holding 455lbs in my bare hands.

flat BB press
135x5, 185x5, 205x3, 225x3, 245x2, 255x1

BW = 244

edit: my hands feel like hell today. this is awesome!

Jorge Sanchez
06-17-2008, 06:14 AM
What did I tell you about the bench. Nice squats and DLs too.

Coke
06-18-2008, 06:41 AM
Impressed with the big movements done in one swoop more often than not in here.

borracho
06-18-2008, 09:01 PM
Thanks coke

6/18
Incline DB press
60x5, 80x5 (3x)

front squats
135x5, 165x5, 205x5 (2x)

BB rows (UH grip)
135x5, 185x5, 205x5 (3x)

I slept like 3 hrs last night, and after a 16hr day, i just wasnt feeling the gym so i fled after rows. work sucks.

Coke
06-19-2008, 05:55 AM
Props for getting the effort in under the circumstances, you're pulling in extra dough with those working hours.

killxswitch
06-19-2008, 09:11 PM
Considering the less-than-ideal circumstances, fine effort bro.

borracho
06-21-2008, 03:05 PM
Jorge, Coke, and KS..thanks fellers

6/21/08

Squats
135x5, 185x5, 225x5, 275x5, 225x4

Rows ( OH wide grip)
135x5, 185x5, 205x5, 235x3

DL
135x5, 225x5, 275x5, 365x1 (ramped up too quickly I think)

BB flat
135x5, 185x5, 205x3, 235x2

Wasnt a good day...but on the other side, I think the total work out time was like 30 minutes..usually I'm in there for at least 45-60minutes.

killxswitch
06-21-2008, 11:01 PM
Hey bro, are you making progress these days, or just trying to maintain as best you can? Given your schedule any work you get in is a victory.

jed
06-22-2008, 09:34 PM
your rows are mean dude. our deadlift is equal at 365 (my pr is 385 but ME'd 365 a few weeks ago). lookin strong in here man, should be a good race!

PS : just saw that you had a bike!! that things sweet dude! dacati's are nice, obviously. kickass man.

Coke
06-23-2008, 06:18 AM
Effort is not bad man, made quick work out of it.

borracho
06-23-2008, 09:50 AM
Hey bro, are you making progress these days, or just trying to maintain as best you can? Given your schedule any work you get in is a victory.
At this point I am just trying not to lose any strength to be honest. I dropped a good 10 pounds recently and am definately feeling it.



your rows are mean dude. our deadlift is equal at 365 (my pr is 385 but ME'd 365 a few weeks ago). lookin strong in here man, should be a good race!

PS : just saw that you had a bike!! that things sweet dude! dacati's are nice, obviously. kickass man.
Thanks dude...my best (to date) for DL is 405 actually...I've only hit that twice though.

And thanks for the compliments on the bike....it def has some character about it. It has a dry clutch with an open/vented clutch cover...so approaching stop lights it is very load/rattly. I get weird looks from people who think its broken until I take off from the light...pretty amusing.


Effort is not bad man, made quick work out of it.

Coke..as always thanks brother


Today would be my normal day to lift, but I think I am going to switch it up and plan on getting some sleep tonight and going tomorrow night instead...I am also going to change up the work out for this week...I am thinking I will focus on back one night, chest the other, and then legs the last night and see how I like it.

jed
06-23-2008, 11:21 AM
oh damn! then we should be about equal. i guess my bench is a bit more than yours i think so yeah. haha yeah dude, to each his own when it comes to bikes. i respect all cyclists. i just passed the MSF course yesterday and am gettin my license 2moro i cant wait to go ridin by myself!

borracho
06-23-2008, 01:28 PM
For the people who are journal whores but dont frequent the recipe section often, here is my post from this weekends events

burgers to have sex with..yes, it really is that good.
(http://www.wannabebigforums.com/showthread.php?t=112237)

borracho
06-24-2008, 09:06 PM
wow..not a great day at the gym at all

6/23/08

BB flat
135x5, 185x5, 225x3 (3x) 245x1, 255x0

Incline DB
60x5, 80x5 (3x)

then some skull crushers and that was it.

Tomorrow will be legs, and friday will be back....and then next week I will be back at my normal routine I think.

Coke
06-25-2008, 06:06 AM
Holding on tight with those numbers bro, doing fine.

fatass
06-25-2008, 02:58 PM
lol i would love the burgers to have sex with but i dont know about that kobe beef action... to much flow for me.... i might have to use some 50% grounded up prime 25% fillet minion and 25 % Porter house..... mmmm save a penny and burger might be a tad better....

borracho
06-25-2008, 10:35 PM
Coke-thanks as always bro

Fatass...that sounds ****ing great dude..maybe we can grill some **** up while you're here in september.


6/25/08
squats
135x8, 185x5, 225x3, 255x1,285x1, 295x1 225x5(3x) 255x3

Frnt Squats
135x5 - that was it for these after the back squats

SLDL
135x5, 225x5, 275x5, 315x3

totally dead to the world now...super happy about the 295 squat. I think that with a full night sleep and no work, I'd be set for a 315 squat. This really makes me want to get a belt now.

jed
06-25-2008, 10:45 PM
was that miss on 255 yesterday a shot for a new PR? decent day though regardless.

and **** yeah on a new squat PR man! :D 295 is indubitably impressive dude!

Coke
06-26-2008, 05:46 AM
Awesome leg day man.

killxswitch
06-26-2008, 08:10 AM
Hey hey, nice squat PR bro! SL deads are looking strong too.

However, I would suggest you not grill ****, and consider steak, chicken, or hamburgers instead.

borracho
06-26-2008, 11:54 AM
was that miss on 255 yesterday a shot for a new PR? decent day though regardless.

and **** yeah on a new squat PR man! :D 295 is indubitably impressive dude!

The miss was just a miss…I was able to get 255x1 on 6/16/08…just wasn’t able to duplicate it this last run. And I’ve hit 265-270, cant remember…this was back in November before I hurt my neck.

And thanks for the compliment…this comp between you and I is going to do wonders for me…I realized last night that I’ve just been a little bitch about squats…aint no reason a feller my size cant rep 315, minimally.

What kinda helmet you rockin? Mine finally came in so I can ditch the loaner from my friend.


Awesome leg day man.
Coke..what’d I do with out your constant support? Thanks man.



Hey hey, nice squat PR bro! SL deads are looking strong too.

However, I would suggest you not grill ****, and consider steak, chicken, or hamburgers instead.

I’ll take ya up on that suggestion…**** burgers are muy mal (very bad).

Thanks every one…’ppreciate the complements and continuous support!

borracho
06-28-2008, 12:30 PM
6/27

Dead Lift
135x5, 225x3, 275x2, 325x1, 365x1 385x1, 415x1

With Chains (I need to weigh them....I am guessing 40lbs each side?)
315x5, 365x1 (I was really going for 3...but it didnt happen)

BB Rows
185x5 - not a good idea after deads...evidently.

Chest suported rows
90x5, 135x5, 160x5, 160x4- I like these...not as much as BB rows..but they were nice after deads

The work out felt awesome...felt good to do 415 on DLs...next stop is 425 i two weeks...better hurry up jed..im comin fer ya.

fooz
06-29-2008, 09:29 AM
awesome deadlifts man, thats some heavy weight.

killxswitch
06-29-2008, 03:04 PM
Sheesh nice pulling dude. Heh I can see why the rows wouldn't go so well after all those deadlifts. Was 415 a PR, or at least close?

jed
06-29-2008, 05:55 PM
holy damn. nice pulling is right! im rockin the black HJC CL-15 full face in size small. i'll give props to HJC, i can wear this helmet for an hour straight with great comfort. this is the highway, though.