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WillNoble
03-12-2008, 02:01 PM
I currently train with Ben Moore at 1-0-7 Barbell (a.k.a. Ben's House). Im a former Offensive lineman for the University of Kentucky (Ben, Insert joke here) and have competed in 6 Powerlifting meets to date. Was introduced to the sport by Jim Wendler and JL Holdsworth, (both from EFS), and Kevin Deweese, (now Head S&C coach at Morehead State Univ.) while they were my strength coaches in college.

I have moved quite a bit with my job, but have settled in KC, and have a great crew to reain with in Ben, Reko and Sean.

I was up until last weekend playing Rugby competitively, until one of my teammates dislocated my knee for me, so my training is rather lame at this time.

If my knee is up to it, Im going to attempt competing in the UPA Pro/Am in Iowa in July. Lets see how it goes

WillNoble
03-12-2008, 02:01 PM
ME Raw Bench (with one leg propped up***)

225 x 4 x 4

275 x 1


I cannot describe how hard this was with only one foot on the ground


***for those that dont know, I dislocated my knee at a rugby match last saturday, this represents my first time back in the weightroom since

MJay
03-12-2008, 02:29 PM
Hope you recover quickly buddy!
I play rugby for my club at U19s, rugbys an awesome sport!

WillNoble
03-12-2008, 02:45 PM
thanks

Bupp
03-12-2008, 03:01 PM
Good to see another rugby player posting a journal.

WillNoble
03-13-2008, 02:12 PM
Think I just scored a slightly used Reverse Hyper for our gym, should know in a couple of days what the status is...will be driving back home to Kentucky to take delivery of it

DE Bench work tomorrow (or as I like to call it, the only productive work I can do with a broke wheel)

Stumprrp
03-13-2008, 02:34 PM
your a big man!!

WillNoble
03-13-2008, 02:47 PM
where in Rhode Island do you live?


I lived in Cumberland RI for 18 months and worked in Mansfield MA.


Some great USAPL guys up there I got to train with

Stumprrp
03-13-2008, 04:08 PM
i live in Cranston and train at Ocean State Gym

WillNoble
03-13-2008, 04:30 PM
Yeah I used to train at Next Level fitness in North Scituate and their other location in Cumberland...Some great folks at both spots to train with...the N Scituate gym is VERY PL/Strongman Friendly....the Owner of all 3 locations is the state chair for the USAPL

Had the pleasure of training with Disa Hatfield and Jen Perry, they represented the USA Womens team at the IPF worlds this year


Part of me really misses New England, I had a lot of fun there...well as much fun as a Hillbilly from Appalachia can have in New England.

Ben Moore
03-13-2008, 04:31 PM
Will has been a great addition to our group...even if he is from Kentucky, LOL.

Hey we're good to go grab something to eat at 8. i'll call you in a bit.

WillNoble
03-13-2008, 04:36 PM
YES!!!!!


my gut thanks you

WillNoble
03-16-2008, 09:33 PM
3/16/08

DE Bench (all sets done in a sleevelss flannel...so you might want to refer to it as: "Larry the Cable Guy" DE Bench)


DE Flat Bench

10 x 3 145 lbs. (all sets done in 3 min total...i.e. 4-8 sec. rest between sets, with leg propped up as I'm still in a knee immobilizer brace)

JM Press

4 x 12

Lat Pulldown

5 x I lost count

Various JS Band exercises, consisting of:

Pull Aparts
BMW's
PTL's
and walking the rack



we then had beer and watched sean do some O-face C&J's

WillNoble
03-20-2008, 09:50 AM
Was planning on benching last night, but had an early appointment/eval. at my physical therapist, and I get to go back this afternoon for actual therapy.


Internal Monologue: What has rugby really done for me, besides dislocating my knee?

Ben Moore
03-20-2008, 03:36 PM
Hey, I may not be able to make it until 9 or so. Wife and little girl are going to Disney Princess on ice and I've got the little mrs. until they get back. I'll call you in a bit.

WillNoble
03-25-2008, 11:24 AM
03/24/08

ME Upper (still using one leg, therefore no leg drive)

Raw Bench

135 x 15
135 x 15
185 x 10
185 x 10
225 x 8
275 x 1


3 Board

275 x 5
315 x 3
315 x 3
365 x 1 (dropped the weight too fast, still not used to having no leg drive)


Lactic Acid Face Pulls

4 x 20 (5 sec between sets)
4 x 20 (5 sec. between sets)

Plate Raises/Plate Tri Extension Superset

4 x a bunch




Outside of the hilariousness that was Reko last night, Sean improved a great deal....Its amazing how much harder he works when he's pissed...kid is going to be a straight up monster in 5 years, and by monster I mean an 1000+lb. Squat and a 700lb. DL.... mark my words...

Ben Moore
03-25-2008, 02:05 PM
That last board press was a whole new exercise. It should be dubbed "the amazing dropping bar press", LOL.

WillNoble
03-25-2008, 05:25 PM
yeah i miscalculated the speed a little bit...lol, the press was strong after the initial sternum fracture

Ben Moore
03-26-2008, 09:22 PM
3/26/08

ME Business Dinner and not drinking and making fun of the other trainees with my buddy Ben...PR!!!

WillNoble
03-27-2008, 09:25 AM
trust me, I would have much rather been drinking beer and making fun of sean and reko

WillNoble
03-31-2008, 09:33 AM
Went and jogged this morning for the first time since I hurt my knee...Its slowly getting better. The 3 double sessions of PT a week are really making it better, but unfortunately when the patella shifted it shredded part of my vastus medialis so I'm going to have a long recovery in getting my squat/DL right.

I'm planning on spending the summer doing Defrancos WS4SB to try and put some muscle tissue back on the bum leg. Lots of narrow stance squatting and quad work. I'll also be living on the prowler to keep in shape...probably 3 sessions a week of prowler and/or sled work.

If all goes well Im still going to go compete in the UPA Pro/Am in Dubuque Iowa in the Bench only competition. I know that my knee will not be ready by June, but I still want to compete, and it gives me an excuse to start learning my new Metal pro viking bencher.


Bodyweight was 310 this morning, post ****ter, pre-shower

Ben Moore
03-31-2008, 09:51 AM
Do you still have the other shirt? Bring it over on Wednesday.

WillNoble
03-31-2008, 04:27 PM
yeah I do, its a/b a size too big for me, It'll make a great training shirt if I cant find a buyer

WillNoble
04-03-2008, 01:25 PM
ME Beer drinking 04/02

Ben and I spent the evening coaching one of the younger members at 1-0-7 and drinking beer...many tall tales of epic proportion were shared...

and btw Sean had a good PR and is getting better day by day




now if my f'ing knee would get on board with getting back to 100% I would be happy, because this 6:30a physical therapy 4 days a week is for the birds

WillNoble
04-05-2008, 09:03 AM
Friday 4/4/08: DE Upper

DE Bench - 10 x 3 x 135lbs

5 Board Press - 225x8, 315x8, 365x5, 405x5, 450x2, 500x1 (miss)

Seated DB Cleans - 3 x 20

First really heavy pressing since my knee injury...felt really good, haven't felt that jacked up in a while.....still no leg drive though and off balance as hell with heavy weight

WillNoble
04-11-2008, 06:52 AM
04/10/08 ME Upper

Worked up to 365 x 2 raw 3 board

Shoulder was giving me some issues, Im going to start adding in a shirt every couple of weeks to aid my shoulder pain....Still not getting any leg drive whatsoever, so Im def. getting some nice pure upper body work.

Plate raises: 3 x I forgot how many

Pulldowns: 1 x Again my memory isnt what it used to be

Ben Moore
04-11-2008, 09:40 AM
Need to change your sig to 308 skinny...

WillNoble
04-11-2008, 09:47 AM
yeah not too bad of a drop eh?


348 - 308


in less than 3 months, by doing nothing more than a bunch of cardio and lowering my caloric intake...


Overcomplicated diets are for the birds...Simplicity is where its at

borracho
04-11-2008, 11:18 AM
Congrats on the weight droppage...and GL with that knee.

WillNoble
04-11-2008, 11:21 AM
thanks...as with all things, both are just going to take time

Ben Moore
04-11-2008, 11:28 AM
don't let him fool you, he's still carting around a kangaroo pouch as only seen previously in Aussie land...

borracho
04-11-2008, 11:31 AM
must be a damn big pouch!

WillNoble
04-11-2008, 11:33 AM
pouch?


pouch???


The only pouch I saw last night was the one holbing the 36lbs. of pork, that was jammed down the front of your squat briefs....

Ben Moore
04-11-2008, 11:34 AM
Yes, I am very well endowed but you don't have to be staring Will. I'm not sure you can come train here anymore... :lmao:

WillNoble
04-11-2008, 11:37 AM
no i just think its sick...


I mean seriously man, youve had that pouch of meat down your pants for 3 weeks now and its really starting to stink...We really need to discuss your food storage habits...you can get Anthrax that way

either that, or its actually YOU who are pregnant this time....


Makes you think, no?

Ben Moore
04-11-2008, 11:45 AM
LOL - no I was there when the wifey got pregnant. I'm sure about that one...

WillNoble
04-11-2008, 11:49 AM
As was I...want to see the video?

Ben Moore
04-11-2008, 11:56 AM
You are a sad strange little man, and you have my pity...

WillNoble
04-11-2008, 11:58 AM
little?

Ben Moore
04-11-2008, 12:42 PM
You heard me...

WillNoble
04-11-2008, 12:45 PM
indeed I did, fatty McGee...

Ben Moore
04-11-2008, 12:46 PM
You're just jealous of my ability to do all 3 lifts right now...

WillNoble
04-11-2008, 12:48 PM
much in the same vein as your jealousy of my losing 40lbs.


and you finding it...

Ben Moore
04-11-2008, 12:52 PM
http://www.funnyordie.com/videos/146a310146

And I did not find 40lbs. Maybe 10, but not 40.

WillNoble
04-11-2008, 12:54 PM
bah.... smart filter at work blocked it...will have to check it out after work

WillNoble
04-15-2008, 07:43 AM
ME Bench (kinda)

Pitbull Football Bar Bench - 75x10, 10, 165x8 mid grip x2, 8 narrow x 3 & 8 wide x 1

H-Roll 3 x 15

JS Band Face Pulls 4 x 20 (Monster mini)

Tricep Pressdown - 4 x 10

BMW - 2x15



Had to leave early, so I missed the lower body component of the evenings lifting (go ahead and make fun of me Ben...I know you want to)

Ben Moore
04-15-2008, 08:00 AM
Nah, just watching you become a "specialist" is payment enough...;)

WillNoble
04-15-2008, 08:09 AM
a b-vitamin and staminol specialist?

Ben Moore
04-15-2008, 09:05 AM
That too, LOL

WillNoble
04-16-2008, 10:49 PM
ME Squat.....summed up in one video.....


****ed up knees suck ass....but the beer is always fun

http://www.youtube.com/watch?v=0yRHbiSLEfI

Ben Moore
04-16-2008, 10:50 PM
Check the main PL board

Travis Bell
04-17-2008, 09:51 AM
http://www.funnyordie.com/videos/146a310146

And I did not find 40lbs. Maybe 10, but not 40.

HAHAHA I just watched that video. priceless

I think the guy with the num chucks doing a half backflip was the best

Reko
04-17-2008, 10:51 AM
We'll be sure to have side spotters next time. Maybe I'll call your depth too so you konw when you can start the weight back up. Gotta make sure you push yourself.

WillNoble
04-17-2008, 11:01 AM
yep...too bad beer squat nights have to end

Reko
04-17-2008, 11:04 AM
Maybe, but what about beer bench? How about beer events?

Maybe, and this may be a stretch, we can add in a beer curl night?
SWISS4LIFE

WillNoble
04-17-2008, 02:14 PM
Saturday, DURING the UFC fights, we shall do Swiss Bar Hammer curls and drink beer...In bens living room

Ben Moore
04-17-2008, 09:15 PM
LOL!!!

WillNoble
04-20-2008, 08:27 AM
Saturday 4/18/08: DE Bench Training/Fight night


JS Band Shoulder compound (dealing with some shoulder pain issues, sleep related) BMW's, Front Raises, High Pulls, Pull Aparts x A bunch

Speed Bench: 10 x 3 135 lbs... 8 sec. rest between each set, I'm really liking this way of doing these, don't particularly know if its the best idea, but hey...I like em

5 Board - 225x5, 315x5, 405 (dump), 405 (dump), 405x5, 455x1

Face Pulls - 3x15




Matt Serra got Annihilated

Lones Green
04-20-2008, 10:52 AM
hey man, could you give a look at the question i asked ben about metal suit sizing? i'm gonna take advantage of the metal sale.

ps NICE LIFTING

WillNoble
04-20-2008, 12:09 PM
check ben's log

Lones Green
04-20-2008, 12:15 PM
thanks for the advice, i was thinking the same thing...and the fact i'm wearing double ply briefs under the suit is a big factor too.

btw, at 6'2 my ROM for deadlifts is very long, at 6'4 yours has to feel like a country mile.

i'm gonna stop by here more often, i could learn a ton from your training.

WillNoble
04-20-2008, 12:20 PM
thanks and good luck

Ben Moore
04-20-2008, 12:38 PM
That would mean he actually trained lower body...which we all know is a farse...

WillNoble
04-20-2008, 03:33 PM
That would mean he actually trained lower body...which we all know is a farse...

How close are you to being a 308'er again?

Ben Moore
04-20-2008, 03:49 PM
36 lbs...

WillNoble
04-20-2008, 05:03 PM
remember 276 makes you a 308

WillNoble
04-20-2008, 10:06 PM
DE Lower 4/20 heh heh heh.... 420

Today was officially my first lower body lifting day since dislocating my knee 6 weeks ago....man time sure does fly when all you do is drink on squat nights.

Axle Pull 4 x 8 185lbs.


Squats 2 x 10 135 lbs.


Left knee sounded like a bowl of Rice Crispies during all my lifts, pain was about a 5 on a scale of 10....so I have a long road ahead of me


On a positive note, I ordered a new viking bencher, in the right size this time...and an Ace Squatter for when I do finally get back to 100%

Lones Green
04-21-2008, 03:46 AM
nice gear purchase man.

Reko
04-21-2008, 11:38 AM
I def can't wait for next years sale. Don't have the money to throw down for a suit, but when i do... fun times.

Ben Moore
04-21-2008, 11:44 AM
Well, I missed out - didn't want to up the credit cards and really can't afford it right now with the baby coming so I made the smart decision in not getting in on it.

Ben Moore
04-21-2008, 01:27 PM
Milk does a body good...

http://www.youtube.com/watch?v=KHe48kLe9xo

WillNoble
04-21-2008, 02:10 PM
ummmm......k?

Sean Hatley
04-21-2008, 03:06 PM
DE Lower 4/20 heh heh heh.... 420

Today was officially my first lower body lifting day since dislocating my knee 6 weeks ago....man time sure does fly when all you do is drink on squat nights.

Axle Pull 4 x 8 185lbs.


Squats 2 x 10 135 lbs.


Left knee sounded like a bowl of Rice Crispies during all my lifts, pain was about a 5 on a scale of 10....so I have a long road ahead of me


On a positive note, I ordered a new viking bencher, in the right size this time...and an Ace Squatter for when I do finally get back to 100%

Well Will i dont blame you. If a squat suit said "buy me and you will squat a 1000" then yeah i would by it.

WillNoble
04-21-2008, 09:41 PM
Monday 4/21/08: ME Bench

Reverse Band Bench w/ Double Choked Greens - 135x15, 225x10, 270x5, 315x3, 360x3, 405 (Miss), 405 (Miss), 405 x 1

Then put on a VERY lose metal viking shirt which did approximately dick

Standing Barbell Pushdowns w/ triple choked green bands (To be named later, we do have a video of em though) - 3x15

Tricep Pressdowns - 4 x 10

JS Tricep Pressdowns (Tate Style) - 4 x 25 green band

Lat Pulldowns - 1x100
*Yes, 100 - Arnold would be proud

H Rolls - 3x15

Seated DB Cleans - 3 x 10

Reko
04-22-2008, 09:01 AM
dude i am definately feeling those reverse band pressdown things.

WillNoble
04-22-2008, 09:08 AM
yeah my tri's are rather sore today

Lones Green
04-22-2008, 09:15 AM
nice benching buddy.

WillNoble
04-22-2008, 09:28 AM
thanks man

Ben Moore
04-22-2008, 10:24 AM
http://www.youtube.com/watch?v=LifrupArheM

WillNoble
04-25-2008, 09:15 AM
Rep Method Bench

DB Flat Bench

4 x 10 120 lbs.

DB Flys

4 x 10

DB Tricep Ext.

4 x 10

JM Press

4 x 10

****This was when the old personal trainier comes over and tells me Im lifting completely wrong...I snicker and then ignore him

DB Rows

4 x 10


Done

Lones Green
04-25-2008, 10:38 AM
Rep Method Bench

DB Flat Bench

4 x 10 120 lbs.

DB Flys

4 x 10

DB Tricep Ext.

4 x 10

JM Press

4 x 10

****This was when the old personal trainier comes over and tells me Im lifting completely wrong...I snicker and then ignore him

DB Rows

4 x 10


Done


i get that s*** all the time.

DONT YOU KNOW YOU'RE SUPPOSED TO BENCH WITH YOUR ELBOWS OUT, SLOWLY LOWER THE BAR AND FOCUS ON FEELING THE BURRRRRRRRRRRRN

:zipit:

WillNoble
04-25-2008, 11:00 AM
Yeah this idiot is about 55, and therefore has seen all and knows all...and will openly tell his clients that myself and others are training wrong, and "have no clue"

He's a winner in my book :thumbup:

Ben Moore
04-25-2008, 12:03 PM
Whatever, you guys were training together doing donkey calf raises this morning. I'm glad I didn't show up for that display...

Reko
04-25-2008, 12:12 PM
Well, if he did Pavel Donkey Calf raises, then there is nothing wroing with that!

WillNoble
04-25-2008, 01:08 PM
remember that pavel and chaos are the keys to a successful training session











of doom

WillNoble
04-29-2008, 08:03 AM
Monday 4/28/08: ME Bench

Floor Press - Not going to list sets or reps, suffice to say I havent done these in a long time, and will be doing ALOT more of these in the near future

BB Shrugs - 135 x 20, 135 x 20, 135 x 20, 135 x 20, 135 x 20, 245 x 12, 335 x 12, 425 x 12

***Knee felt really good supporting this weight with no wrap, will go for a broke wheel PR on Reg. Squat tomorrow


Tricep Pressdown - 5 x 10

DB Curls - 4 x10

H-Roll - 5 x 10

Lones Green
04-29-2008, 03:31 PM
nice shrugs.

do you have problems with fixed straps on suits coming over the shoulder as well?

Ben Moore
04-29-2008, 04:19 PM
http://ozarksfirst.com/media_player.php?media_id=34761

WillNoble
05-01-2008, 08:55 AM
nice shrugs.

do you have problems with fixed straps on suits coming over the shoulder as well?

Indeed I do, Thats why I had Ginny modify my pro squatter, she does great work...couldnt recommend her more, if thats the route you're looking at.


Luckily my new Ace Squatter (when it gets here) comes with the straps already done

WillNoble
05-01-2008, 09:22 AM
04/30/08 "Broke Wheel Squatting"

Squat:

135 x 10
135 x 10
225 x 10
275 x 6
275 x 6
315 x 4


had 2 knee wraps on my bad knee, fair amount of soreness on these...Id say 5/10


Pulldown Abs 10 x 10

DB Curls 5 x 10



That is all

Lones Green
05-01-2008, 11:28 AM
yup, looks like i'll have to have mine modified.

WillNoble
05-01-2008, 11:39 AM
yeah when she did mine it was ~40$, less shipping...She does phenominal work...again cant recommend her enough

thewicked
05-01-2008, 01:21 PM
looking strong as hell will... nice job buddy!

WillNoble
05-01-2008, 01:44 PM
thanks man

WillNoble
05-02-2008, 09:51 AM
DE Bench 05/02/08 5:30a

Training at Picture Hills Fitness (local commercial facility)


DE Bench (doubled mini's)

8 x 3 155lbs.

Standing Military

4 x 6

DB Rows

4 x 6

Face Pulls

4 x 12

Tricep Pressdown

4 x 10


we have named two more members at Picture Hills Fitness... One is a 50 yr old man with a body by GH and Winstrol, whom we've dubbed Prof. Winstrol

The other is a throwback to circa 1988 Bodybuilding on the west coast...Almost Black tan, dyed long blondhair, cuffed baggy pants, string tank top, and ULTRA high top Otomix trainers, oh and Id say he's in his mid to late 40's

we have dubbed him Extra Medium Hogan

Lones Green
05-02-2008, 09:55 AM
those names are both awesome, hahahaha. i'm going to have to start naming guys at my gym, there are quite a few keepers. my favorite is somewhat similar to one of them you posted, a 75 yr old man that wears very short black and gold silk shorts every workout.

WillNoble
05-04-2008, 04:54 PM
05/04 Rep Method Lower

@ a commercial Facility, as I couldn't train with the guys tonight

Conventional Deads

135 x 10
135 x 10
185 x 10
185 x 10
225 x 10
275 x 5
315 x 3
315 x 3

Leg Extensions (bad leg)

4 x 10

Good Mornings

135 x 10
185 x 10
225 x 5

***Personal trainer asked me to stop doing them "You're going to kill yourself" he says...so I did one more set

225 x 10

Db Hammers

40lb x 10
50lb x 10
60lb x 10
70lb x 8


The knee is SLOWLY getting better...the Ortho wasn't kidding when he said that I would a long time getting over this one.

WillNoble
05-06-2008, 09:34 AM
05/05 ME Bench

Bench

135 x 12
135 x 12
185 x 12
225 x 8
225 x 8
275 x 3

3 Board

315 x 3
315 x 3
365 x 3
365 x 3

Add shirt

405 x 2



Had to retire my old denim shirt last night, It has officially benched its last wieght...No pop anymore coupled with fear of hearing several popping sounds out of it.


Shrugs

135 x 20
245 x 20
335 x 12
445 x 12
445 x 12


Going to do some more accessory work tonight after dinner out.

Lones Green
05-06-2008, 11:28 AM
nice lifting man.

WillNoble
05-06-2008, 11:30 AM
thanks man

Reko
05-06-2008, 01:23 PM
I think we should get our hands on a mannequin for our retired gear!

WillNoble
05-06-2008, 03:14 PM
indeed...that would be fantastic

WillNoble
05-06-2008, 04:54 PM
Almost forgot Sean's quote of the night...which I feel are some good words to live by


Jesus, I didn't realize how fat she was till she was on top of me

Reko
05-08-2008, 11:16 AM
sig updated.

WillNoble
05-08-2008, 11:44 AM
niceeee....may it stand as a testament to Sean's judgement till the end of time

WillNoble
05-09-2008, 06:09 AM
ME Lower 05/08/08

Had to leave Bens house due to food poisoning last night, spent the better part of the evening on the throne.....awesome

WillNoble
05-09-2008, 06:13 AM
05/09/08 DE Upper

5:30a @ the commercial facility w/ Ben

-DE Bench (Doubled Mini's)

6 x 3 155lbs.
1 x 3 185lbs.

-JM Press

4 x 12

-Shrugs

135 x 12
225 x 12
315 x 12
405 x 12
495 x 6

-Panora Pressdowns

5 x 10

- 3-D's

3 x 8


***still feeling the effects of the food poisoning, rather dehydrated, but im hovering just above 300lbs. gotta rehydrate today.

Saw Professor Winstrol in there again this morning, and apparently...his son

Also saw a guy we have dubbed "Tattoos Mcconaughey" ...Matthew Mcconaughey's convict older brother...

Ben Moore
05-09-2008, 08:05 AM
Tattoos McConayghey was awesome! And Prof Winstrols son needs to find his dad's stash. The kid wants to badly to be big, but...isn't, LOL.

WillNoble
05-09-2008, 08:16 AM
As sad as it is to say, outside of his head that is 3 times too small for his body, the guy does have an awesome physique...he has worked long and hard on it no doubt, seems like a nice enough guy, however that is not enough for him to live down his title as Professor Winstrol

WillNoble
05-10-2008, 03:38 PM
05/10/08 Accessory day

Have started making Saturdays my accessory day to hit some of the stuff I don't get during the week, and get in some cardio

-Upright Row

4 x 10

-T Bar Row

5 x 10 4 plates

-Upright Chest Supported Row

3 x 10 550lbs.

-Lat Pulldown

4 x 10

-45lb. Plate Raise (eye level)

4 x 10

-EZ Curl Bar Standing curls

3 x 8 115lbs.

-Seated Incline DB Curls

4 x 10

-DB Wrist Curls

5 x 20

-Long Bar Wrist curls

5 x 15



Finished the workout with 25 min on the treadmill at various speeds


Lots of volume today, felt good, got alot of blood moving...going to start doing this every Saturday, but I think I'm going to do prowler/sled instead of conventional cardio, because its lame.


Bodyweight, down to 302

Reko
05-10-2008, 03:44 PM
I think I'm going to do prowler/sled instead of conventional cardio, because its lame.

Touche. I was just thinking we hadn't done that in a while too.

WillNoble
05-10-2008, 04:23 PM
progress pics....

302lbs.

http://img301.imageshack.us/img301/6584/img0189te6.jpg


http://img301.imageshack.us/img301/6935/img0190ag3.jpg


http://img183.imageshack.us/img183/5935/img0197wr4.jpg


http://img301.imageshack.us/img301/6062/img0193ns7.jpg

WillNoble
05-10-2008, 05:03 PM
what do you think....bulk or cut?


HAHAHAHAHHA......had to do it

Ben Moore
05-10-2008, 05:12 PM
Wow - did you have to replace that camera???? LOL - had to say it.

Nice mohawk doosh...

Ben Moore
05-10-2008, 05:13 PM
BTW, impressive work man. You'll feel alot better at the lighter body weight I think

WillNoble
05-10-2008, 05:13 PM
you're just jealous of the frat-hawk...get it straight




BTW, impressive work man. You'll feel alot better at the lighter body weight I think


I agree, I want to drop 20 more and compete as a 275er from now on

Ben Moore
05-10-2008, 09:18 PM
You've got the drive to do it. Plus that will make us even more competitive if you're in the same weight class...;)

WillNoble
05-10-2008, 10:24 PM
indeed

Lones Green
05-11-2008, 10:30 AM
going down to 275, badass. thats where i'm headed, slowly but surely. we might need to form a support group. :burger:

WillNoble
05-11-2008, 10:32 AM
indeed, we need to get Ben on board too, now that he's a drug free 308....lol

Ben Moore
05-11-2008, 06:01 PM
Nope, i haven't been over 268 in weeks in the mornings...

Lones Green
05-11-2008, 07:05 PM
Nope, i haven't been over 268 in weeks in the mornings...

same here....:)

WillNoble
05-12-2008, 07:53 AM
lies.....all lies

WillNoble
05-12-2008, 07:58 AM
05/11 DE Cardio instead of squatting

Did a fair amount of prowler running,

the trips were 38-40 yards one way

2 trips unloaded
1 trip w/ 1 45lb plate
2 trips w/ 2 45lb plates
2 half trips with 2 45lb plates


I cannot easily define how both, awful and awesome this apparatus is...It definitely lives up to the hype...still feeling its affects 14 hrs. later.

So as a result, Reko, Sean and I watched Star Wars episode IV on the television instead of training, and marveled at Ben's new Inzer shirt...Im predicting a 275er war between Ben and I...

he in his grid stiched, super neck, ragex

and I in my double ply viking presser


Should be interesting, no?

Ben Moore
05-12-2008, 10:03 AM
Haha - it will be fun! I want to get in mine tonight if possible.

WillNoble
05-12-2008, 10:07 AM
sounds like a winner...now if mine would just show up off of back order :bang:

WillNoble
05-13-2008, 08:13 AM
Monday 5/12/08: ME Bench

Bench
135x10, 10
185x10
225x10
275x5
add 4 board
315x5
365x3
405x0 (miss)
405x1

*The bench that we use is one of those adjustible ones and my butt kept sliding into the gap where the bench can become an incline, made it very challenging for me to keep my setup...

Should have my viking shirt next week, so I'll have something to compete with Ben with


Superset:

Pulldowns - 4x10

DB Hammer Curls - 5x10

Cuban Press - 4 x 8

Upright Rows - 3x10

3D's - 2 x 10

Reko
05-13-2008, 09:32 AM
Yea, I blinked and the last part (all the supersets you guys did) of that workout was over with. It was like watching an ant colony or something.

WillNoble
05-13-2008, 10:06 AM
yeah I dont know why I went so fast, but Ben was, so I did

Reko
05-13-2008, 11:30 AM
all i wanted was to do JM presses but I think you guys did more sets of stuff inbetween two of mine than i did total!

WillNoble
05-13-2008, 11:42 AM
Lol yeah it was interesting, I really need to add in more accessory volume to bring up some of my weaker muscle groups

WillNoble
05-16-2008, 09:54 AM
05/16/08 5:30a

DE Upper...Still a little hungover from cocktails with the girl last night.

DE Bench (Straight weight)

10 x 3 225lbs.

Double Overhand Shrugs

1 x 20 135lbs
1 x 20 225lbs
1 x 20 275lbs
1 x 12 315lbs
*Add Straps
1 x 20 315lbs
1 x 12 365lbs
1 x 12 405lbs.
1 x 10 455lbs.
1 x 6 495lbs.

Standing DB Military

4 x 10

Tate Press

4 x 10

H-Roll

4 x 10

***This was funny at the comm. gym, had 3 guys ask me what the hell they were

Chest Supported Row

6 x 10





Will be going in tommorrow for "High Volume Accessory Saturday" have been feeling GREAT after these, so I really look forward to them now

WillNoble
05-17-2008, 09:30 AM
05/17 High Volume Accessory Saturday

DB Bench (Palms IN)

1 x 20 75lbs
1 x 15 85lbs
1 x 12 100lbs
1 x 10 110lbs

JM Press

4 x 20

Tate Pulldowns

4 x 25

DB Shrugs

2 x 20 150lbs.

Superset:

DB Curl 4 x 12

45 lb. Plate Raise 4 x 10

EZ Bar French Curl 4 x 12


Superset:

Chest Supported Row 4 x 10

Lat Pull Down 4 x 10

Extra Wide Pullups 4 x 10 (yes I had to use the weight assisted ones)


Superset:

DB Wrist Curls 4 x 20

Ab Pull downs 4 x 20

Crunhes 4 x a ****load


Actually had a long chat with Prof. Winstrol today...really, really nice guy, and rather knowledgeable


P.S. for any 1-0-7 barbell fans, we are in the process of moving into a new facility, which will become a true Barbell club, instead of out of Ben's house...stay tuned.

WillNoble
05-19-2008, 07:45 AM
Monday 05/19/08 5:15a

Went and ran for a mile, then walked about 2.5 miles, it was rather enjoyable as the air temp was 65-68 degrees. Got alot of pondering and stress relief done from this... May start trying to do it more, not so much for the cardio, but more for the therapy of it....Its been a tough few weeks

Reko
05-19-2008, 10:32 AM
P.S. for any 1-0-7 barbell fans, we are in the process of moving into a new facility, which will become a true Barbell club, instead of out of Ben's house...stay tuned.

uhhh... what?

Reko
05-19-2008, 10:34 AM
Oh, i got my oly shoes in today, and you know those livestrong bracelet things? Well, Phil sent me some that are purple and say "100% cardio free" I can't wait until I can wear them haha

WillNoble
05-19-2008, 11:07 AM
hahaha nice...yeah as for the move, Ben and I are looking for some warehouse space to relocate 1-0-7 to

Ben Moore
05-20-2008, 12:08 AM
yep - tis true - the basement can't confine us any longer...

WillNoble
05-21-2008, 08:30 AM
ME Bench 5/20

Awful, Awful, Awful, AWFUL night last night

Started with Prowler

8 trips x 120 ft.

Raw Bench

135 x 10
225 x 10
275 x 6
315 x .5 - Tweaked my right shoulder on this and it is still hurting this morning

3 Board

365 x 0 - Shoulder felt like it had a knife in it...AWESOME!
365 x 1 got this based on sheer anger at such light weight, I then proceeded to go in the corner to cry, and soak my shoulder in Bio-Freeze.


Finished the night with some H-Rolls


On a lighter note, Ben did awesome in his new shirt...It will be nice when I get mine, so I can actually begin doing some work...Apparently my shirt got shipped from Metal to the United Arab Emirates instead of EFS in London Ohio... Hence the long wait for my gear.

Going home this weekend to see the family, it will be good to take a little time off and let this shoulder calm down.

Ben Moore
05-21-2008, 10:18 AM
Just chalk it up bud - rest, ice, drink, repeat...

WillNoble
05-21-2008, 11:01 AM
I will....still aggrivates the bejeezus out of me nonetheless...that weight should have been an absolute joke

Ben Moore
05-21-2008, 01:48 PM
Well, get you in a place where you can throw stuff around and you'll be good to go...;)

WillNoble
05-21-2008, 02:16 PM
then I will just begin kicking **** and yelling...because Lord knows thats what I wanted to do last night.

Reko
05-21-2008, 10:25 PM
I'll go hide in a corner when that happens.

So, when is the maker's mark showdown?

Ben Moore
05-21-2008, 10:30 PM
Hehe, that will be fun. i'm thinking on the 31st when the EliteXC fight is on.

Found one place today that has plenty high cielings and is big enough, but going to check a slightly smaller one tomorrow for less money. Will let you know.

Reko
05-22-2008, 08:55 AM
Hehe, that will be fun. i'm thinking on the 31st when the EliteXC fight is on.

Found one place today that has plenty high cielings and is big enough, but going to check a slightly smaller one tomorrow for less money. Will let you know.

woohoo! this is going to be pretty sweet!

WillNoble
05-22-2008, 09:26 AM
Indeed it will...As will Seans utter failure during the Makers Mark challenge

Reko
05-22-2008, 09:47 AM
Come one, come all to the inagural matchup of the Maker's Mark Challenge!

WillNoble
05-25-2008, 02:50 PM
Have been back in Kentucky for the weekend to see the family and have been doing a variety of different training with several of my friends who are pro MMA fighters.

Friday:

1 hr of kettle and clubbell work

2 hrs of Muay Thai Instruction and sparring

Saturday:

2 hrs of BJJ instruction and sparring
1 hr of boxing instruction and sparring


Today (05/25) Sunday:

3 hrs of Muay Thai/Boxing/BJJ...then some full MMA sparring



It has been a fun weekend, but im one sore SOB from all this contact and GPP

WillNoble
05-28-2008, 08:37 AM
05/28/08 5:30a

ME Bench work (commercial facility)

Couldn't lift with the guys last night as I had just gotten back off the road and all I was thinking was sleep, so I went @5:30a this morning again


DB Floor Press

4 x 10

Lying DB Tricep Ext.

6 x 12

Tricep Pressdown

5 x 20

Upright Chest Supported Row

4 x 8

T-Bar Row

4 x 8

DB Hammers

4 x 10

Ben Moore
05-28-2008, 09:32 AM
Nice session there Sal. Did you wear your new Extreme Couture shirt? Maybe wear two shirts to make you look jakked!?!?

WillNoble
05-28-2008, 10:10 AM
no...

I wore a wifebeater, with a matching white Bandana, White Jordans, and White Baggy pants.

I also wore 3 gold chains, lifting gloves and had spray on tan applied before going to the gym.

The workout took over 4.5 hours, as I spent 3.75 hours checking myself out in the mirror, at obscenely close proximity.

I then went home, drank 215g of protein with NO carbs, because carbs make you fat, and then spent 90 minutes working on my posing for the club on Saturday.

After that, striparella got done with her workout and stopped by...

Will send you pictures later

Reko
05-28-2008, 10:16 AM
You didn't go full range on your movements though did you? You can't pose with messed up shoulders...

Ben Moore
05-28-2008, 10:18 AM
Did you actually talk to striparella? Does she rasp of heavy drug use and smoking? Because that would complete the ensemble.

WillNoble
05-28-2008, 10:23 AM
You didn't go full range on your movements though did you? You can't pose with messed up shoulders...

Most decidedly not...


Full Range lifts
Squatting
Kettlebells
Powerlifting
Carbs
Power cleans
Bulking
Ammonia
Deadlifts
&
Ben Moore

Are all tools of internet idiots. Im here to get jacked and tan....stupid fat powerlifters

WillNoble
05-28-2008, 10:24 AM
Did you actually talk to striparella? Does she rasp of heavy drug use and smoking? Because that would complete the ensemble.


No but she was there....IN SUNGLASSES AGAIN

Im thinking she may be Knoxville's new roomate

Lones Green
05-28-2008, 12:33 PM
speaking of you guys giving people at the gym nicknames, there is a bodybuilder at mine that looks JUST like scott mendelson. therefore i have named him mendy. the resemblance is unreal.

Sean Hatley
05-29-2008, 10:49 AM
Found this for you Will. Thought you might get a kick out of it.:thumbup:

Ben Moore
05-29-2008, 10:01 PM
Nice work tonight studly - good to have you back all around.

WillNoble
05-29-2008, 10:45 PM
Found this for you Will. Thought you might get a kick out of it.:thumbup:


http://img138.imageshack.us/img138/5637/1212108336879sr1.jpg

Reko
05-29-2008, 11:07 PM
WIN!

WillNoble
05-30-2008, 08:38 AM
Thursday 5/29/08: ME Squat/DL

This was my first night attempting to use any weight/gear since I hurt my knee. Was all in all a very good evening

Box Squat, slightly below parallel

Barx10
135x10
225x10
315x5
335x5
425x3

added viking briefs

475x5
515x1
535x1
585x0 - Weight was rather easy, got about half way down and experienced a fair amount of knee pain, so the guys helped me up with it. Will be dealing with this for a while I suspect.... 600lbs. would have been easy last night, knee not withstanding

Also, I recieved my Ace Squatter off Backorder today...that thing is INSANE, an 800lb. squat will soon be a reality


DL off 3" Platform

155x5
245x5

*knee began hurting more, so I stopped

45 deg. back raise - 5 x 10

Standing abs - 4x40

Ben Moore
05-30-2008, 08:41 AM
Missed your call this morning - i was out like a light.

WillNoble
05-30-2008, 08:43 AM
hahaha i figured, it was ok, I was not exactly motivated to go.


5$ says sean wasnt there either

Reko
05-30-2008, 08:52 AM
I will NOT be making that bet with you lol
Although how hilarious would it be if he actually did show up?

Ben Moore
05-30-2008, 08:52 AM
No, he texted me that he was there wondering where we were. Happy birthday old man! Sarah's off tonight. I'll put the feelers out if I can hit the town with ya.

WillNoble
05-30-2008, 09:27 AM
that would be an epic WIN

Reko
05-30-2008, 10:21 AM
Remember that Iron Brothers post about the guy with the clown/midget living in the attic being a nurban legend and all that stuff? check this out:
http://www.cnn.com/2008/WORLD/asiapcf/05/30/japan.closet.ap/index.html

WillNoble
05-30-2008, 11:14 AM
http://img401.imageshack.us/img401/8789/1212063155960oc6.jpg

Ben Moore
05-30-2008, 11:55 AM
Thought this one really spoke the gospel...

WillNoble
05-30-2008, 12:18 PM
Definitely LOL'ed at my desk

Reko
05-30-2008, 01:05 PM
HAHAHAHA nice!

Sean Hatley
05-30-2008, 07:14 PM
hahaha i figured, it was ok, I was not exactly motivated to go.


5$ says sean wasnt there either

Give me my 5 bucks. I was there waiting ready to train and no one showed up.

Ben Moore
05-31-2008, 02:06 AM
Give me my 5 bucks. I was there waiting ready to train and no one showed up.

The question is did you train anyway???

Will got f'ed up and could not continue our evening out for his birthday. Too bad too - he missed free fries at McyD's

Reko
05-31-2008, 02:21 AM
I'm not sure they were exactly free, but who's counting. I'm seriously debating going back and talking to the manager. Chances are I can name drop someone way over their heads and scare the piss out of them.
By the way, Will has been sigged.

Reko
05-31-2008, 02:22 AM
double or nothing says he didn't train.
quadruple or nothing says he didn't post it if he did, and I haven't even looked yet hahaha

WillNoble
05-31-2008, 11:13 AM
The question is did you train anyway???

Will got f'ed up and could not continue our evening out for his birthday. Too bad too - he missed free fries at McyD's


good thing too, ****would've sabotaged my weight loss, I'm so dehydrated this morning that I'm mildly vascular

WillNoble
05-31-2008, 11:14 AM
By the way, Will has been sigged.


Sig = WIN

Ben Moore
05-31-2008, 04:27 PM
Haha I forgot about that statement from last night!

Reko
06-01-2008, 12:15 AM
I really wish I could just bring like a video camera or recorder so I can just replay all the ridiculous **** that happened. It was awesome.

WillNoble
06-01-2008, 11:59 AM
indeed it was.....debauchery at its absolute finest....if only Knoxville had been @ O'dowds

Ben Moore
06-01-2008, 01:53 PM
Well we could have gone to see her at her new place of employment, LOL.

WillNoble
06-01-2008, 09:56 PM
HA!!!

WillNoble
06-05-2008, 01:43 PM
Have been in L.A. All week and have been relegated to training @ Gold's Gym Redondo Beach, which is right next door to my Hotel

Monday 06/02

Bench

135 x 10
135 x 10
185 x 10
225 x 10
275 x 5
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2

DB Decline Bench

4 x 10

Face pull

4 x 10

DB Shrugs

4 x 10 160lbs.

45lb. Plate Raise

5 x 10


1.5 miles on the elliptical after


Tuesday 06/03

Due to peer pressure from all the people in my meeting crew, I benched with them....again

DB Bench

5 x 6 120lbs.

Tricep Pressdown

8 x 10

Reverse Pec Dec

4 x 10

Seated Upright Chest Supp. Row

6 x 8

3 miles walking on treadmill after


Wednesday 06/04

Nobody wanted to squat, so they all did cardio...I on the other hand deadlifted

DL (raw, no belt, no chalk, no shoes)

135 x 10
135 x 10
225 x 8
225 x 8
275 x 5
275 x 5
315 x 5
405 x 3

Standing abs

4 x 50

Rolling thunder

5 trips up and down

Finished the workout in honor of California with approx. 9378 different bicep exercises...it was fantastic and hilarious simultaneously

WillNoble
06-05-2008, 11:56 PM
Thursday 06/05 BW: 299lbs.

Having done bench twice this week already, I figured a DE Upper day wasnt out of the question, although I did get more than a few stares at the Gold's Gym Redondo Beach...

-DE Flat Bench (Straight Weight)

135 x 10
185 x 10
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

-JM Press

4 x 10

-H Roll

4 x 10 45lb. DB's - this was a new best for me

-Standing One Arm DB OH Press

1 x 10 55lbs
1 x 8 65 lbs
1 x 8 70 lbs
1 x 3 80 lbs.


Dips

4 x 8

Ben Moore
06-06-2008, 01:39 AM
You big fat PIMP you... sorry I missed the call earlier. Kevin, Sean, Jim and I went to Hooters and then Kevin and I ventured out afterwards. We'll talk later...

Reko
06-06-2008, 06:28 PM
And venture we did, to a place you turned down on you birthday. What kind of guy turns down titties in their face on their birthday?

Sean Hatley
06-07-2008, 06:53 PM
What kind of guy turns down titties in their face on their birthday?
:omg: WHy would someone do that. WHY!!!!!!!

WillNoble
06-08-2008, 08:09 AM
And venture we did, to a place you turned down on you birthday. What kind of guy turns down titties in their face on their birthday?

this coming from the man that took 23 years before he set foot into the magical land of Strip Clubs

Reko
06-08-2008, 11:05 AM
Damnit.

WillNoble
06-08-2008, 11:57 AM
I do hate the term strip club... Im more fond of "Boob Library"

Reko
06-08-2008, 12:52 PM
Hmm, that does put a nice twist on it, haha.

WillNoble
06-09-2008, 06:55 AM
Sunday 06/08

Conditioning/ DE Lower

Treadmill for 30 min

Speed Squats (straight weight)

135 x 20
185 x 10
225 x 10
315 x 5
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2


Standing Side Abs

4 x 20

Leg Curl

4 x 10

Crunches

2 x 100

Leg raise

4 x 8

WillNoble
06-12-2008, 08:17 AM
ME Bench Night (a.k.a. playing with the new bench shirt)

06/11

A note on last nights training... If you own 2 of the same bench shirt, or one of your training partners has a shirt just like yours, make sure you are using the right one... I spent the better part of last night cursing my weight loss, and everything else under the sun when my bench shirt did about as much a 6XL t-shirt on paris hilton. That being said, once I realized that Im truly ******ed and put on the correct shirt the evening went well.

Bench:

135 x a bunch
185 x a bunch
225 x 3
275 x 3

3 Board

315 x 3
365 x 3
405 x 3

Then put on my new Metal Viking Pro (wrong size)

405 x miss
405 x miss
455 x miss

Then put on my Metal Viking Pro (right size)

405 x 1 *no support
405 x 1 *no support

I really need to figure out how to set this shirt up right, its plenty tight and fits well, but if I get out of the groove even 1 inch, its gone. Ben noted that I didnt have it pulled down near enough, that coupled with the fact that I havent really used any (effective) bench gear since I jacked up my knee...This is definitely a work in progress...


Superset: 5 sets

Lat Pulldown
DB Curls
3D's
H-Roll


Shrugs (dbl. overhand)

2 x 30

Reko
06-12-2008, 11:05 AM
How's the game?

WillNoble
06-12-2008, 11:56 AM
unbelieveable...its absolutely AMAZING

WillNoble
06-14-2008, 01:30 PM
06/14/08

ME Lower at Urban Fitness in Lexington KY

Box Squat (No Belt, No Wraps...because I forgot to bring them on my business trip)

135 x 10
185 x 10
225 x 10
275 x 10
315 x 6
365 x 6
405 x 4
405 x 4
405 x 4

Thats about all I wanted to do by myself, as I didnt have a belt, nor a competent spotter, Im really ready for these business trips to end, I miss training at 107

GHR 3 x 10 (I was shocked to find one of these in a commercial joint)

Standing Abs 5 x 10

Dimel Deads 2 x 10

EZ Bar Curls 3 x 10





Going to do some MMA with my friends for cardio later tonight (a.k.a. the skinny guys kick the fat guys' ass)

Ben Moore
06-14-2008, 02:32 PM
Very nice man. Sorry I missed your call. I was walking around River Market with some friends and the girls. That's the farmers market you need to go to when you get back! They had everything.

And 90 deg heat and my fatness don't go well together...:)

WillNoble
06-14-2008, 02:46 PM
I will be back to town next sunday, so we'll have to go at some point, and I'll bring Katie

Lones Green
06-14-2008, 04:34 PM
i'm sweating even being inside at this point.

WillNoble
06-23-2008, 06:52 AM
Back in KC today after being gone for 24 of the last 30 days. Im so glad to be home where I can actually train in a great gym with good people. Not relegated to a hotel gyms with DB's up to 35's and some old selectorized multi-gyms.

Training for the last 11 days has been pretty worthless, so to sum up I leave you with a video, which I feel best defines my workouts for the last few weeks, although does not best define my physique right now... (f.y.i. corporate travel BLOWS)


http://www.youtube.com/watch?v=KzI-UQ-JsaQ

Ben Moore
06-23-2008, 08:17 AM
Check your code on the vid big guy - not working for me. Good to have you home though!

WillNoble
06-23-2008, 08:55 AM
http://www.youtube.com/watch?v=KzI-UQ-JsaQ


try that....good to be back

WillNoble
06-30-2008, 02:10 PM
Last several workouts have been really irrelevant... some highlights:

-Ultra high box squatting due to severe knee pain

-Lots of bodybuilding type workouts to try and get my body back into rhythm of working out

- Lots and Lots and LOTS of single leg work on my bad leg to try and help rebuild my Vastus Medialis that got annihilated by my knee

- Cardio, Cardio, Cardio


With Ben, Reko, and Sean all coming off of meets Im hoping to get back into some serious training here soon, and hopefully try to get a bench meet in before summer is over. Hopefully as well we can get 1-0-7 moved into a new facility, so I wont have to frequent the commercial gym as much.

WillNoble
06-30-2008, 02:14 PM
06/28 High Volume Saturday:

Basically did one continuous superset, the only rest I took was to change weights or to switch exercises...did 2 sets of each exercise:


Palms In DB Bench

Tate Presses

H Rolls

Pec Flys

Standing DB Military

Seated Upright Chest Supported Row

LaT Pulldown

DB Lat Row

DB Shrugs

EZ Bar Curls

DB Hammers

DB Curls

E Z bar French Curl

Forearm Rolls

Pushups

Weight Supported Pullups

Dips

WillNoble
06-30-2008, 02:18 PM
Slightly Higher Volume Sunday (or: Will was bored and felt fat so he worked out again at the commercial facility... a.k.a. to check out hot chicks)

Elliptical: 20 min,

Single leg, leg extension (bad leg): 6 x 12

45 degree back raise

crunches: 10 x 100

Weighted abs: 4 x 25

EZ Bar Curls: 4 x 10

DB Hammers: 4 x 10

DB Curls: 4 x 25

E Z bar French Curl: 4 x 8

Concentration Curls: 4 x 8



Created a new exercise to finish off with..... Walked around the track with a Med Ball in different positions (one lap each)

Dual arm overhead

Both arms out front

single arm overhead (one each L and R)

Single arm out front (one each L and R)

then threw the med ball and sprinted to it, just to pick it up and throw it again (1 lap)


looked like a tard doing this, but at 4:30p on a Sunday, I was one of like 3 people in the gym so I could have given a crap.

Ben Moore
06-30-2008, 03:00 PM
Just to clarify - you always look like a tard - not just when doing that exercise.

WillNoble
06-30-2008, 03:06 PM
what was that Mr. 308?

WillNoble
07-01-2008, 06:48 AM
Monday 6/30/08: Cardio

Prowler Pushes
4x200' - empty
2x200' - 1 plate
2x100' - 2 plates
2x100' - 3 plates Threw up after this one
2x100' - 4 plates

WillNoble
07-02-2008, 08:44 AM
So after not sleeping at all last night due to being violently ill from dinner, I went and worked out when the gym opened at 5a.

Bodyweight was 289lbs. after last nights puke/*****-a-thon

Did some very Basic work, threw up twice, then went home and stood in the shower for 20 min. trying to wake up before work.

It has not been a good day...and its just getting started


DB Bench (Palms In) 5 x 8
Tate Press 4 x 8
JM Press 4 x 10 (Puked)
Football Bar Lat Pulldown 4 x 10
Chest Supported Row 3 x 10
45lb. Plate Raise (Puked)

went home


going to do prowler tonight so I can puke some more...


maybe all this puking will have a positive effect on my crap physique...

Reko
07-02-2008, 11:07 AM
At least you didn't bust your pants at the seams today like I did!

WillNoble
07-02-2008, 11:17 AM
heard about that...nice work

Lones Green
07-02-2008, 12:18 PM
So after not sleeping at all last night due to being violently ill from dinner, I went and worked out when the gym opened at 5a.

Bodyweight was 289lbs. after last nights puke/*****-a-thon

Did some very Basic work, threw up twice, then went home and stood in the shower for 20 min. trying to wake up before work.

It has not been a good day...and its just getting started


DB Bench (Palms In) 5 x 8
Tate Press 4 x 8
JM Press 4 x 10 (Puked)
Football Bar Lat Pulldown 4 x 10
Chest Supported Row 3 x 10
45lb. Plate Raise (Puked)

went home


going to do prowler tonight so I can puke some more...


maybe all this puking will have a positive effect on my crap physique...


sounds like a rough day/night, LOL

Ben Moore
07-02-2008, 03:57 PM
I"m not sure I want him over here at this point. My day's been pretty good, LOL

WillNoble
07-04-2008, 10:52 AM
07/04 GO USA!!!!!!!!!

Great day at the gym, 30lb. PR and this smoking hot chick gave me her #


ME OH Work


-OH Press:

bar x 10
bar x 10
95 x 10
95 x 10
135 x 10
135 x 8
135 x 8
135 x 8
185 x 6
185 x 6
225 x 3 - Old PR
255 x 1 - 30 lb. PR
275 x 0 miss, not enough left in the tank, got it halfway up

-Shrugs:

worked up to 3 x 12 495lbs

3-D's

4 x 10

DB Curls

4 x 10

DB Hammers

4 x 10

EZ Bar Preacher Curl

5 x 10 (it was during these that said hot chick gave me her #)

Face Pull

5 x 10 x full 8 count per rep




Now Im off to celebrate my nations independence, by drinking a ****load of Bourbon and blowing up a small part of it with high power fireworks

Ben Moore
07-06-2008, 09:39 PM
Didn't tell me about the girl - talk at ya tomorrow bro.

Ben Moore
07-07-2008, 01:49 PM
Tanning now huh? I don't think you want me to go there...

WillNoble
07-07-2008, 01:55 PM
I'll be right there waiting, Mr. 308

Ben Moore
07-07-2008, 01:58 PM
Since we're on the subject, day 1 of no carbs and not going to have any for 7 days. i apologize in advance for being pissy.

WillNoble
07-07-2008, 02:03 PM
Its alright, Ive been fasting on fluids only since last night, due to the stupid amount of food I ate and all the booze I drank this weekend

Won't eat again til tomorrow a.m.


I have a feeling we may fight before tonight is over...lol

WillNoble
07-07-2008, 02:03 PM
AM Training 07/07/08

DE Flat Bench

worked up to 8 x 3 185lbs. (straight weight)...speed was excellent, although I had one of the trainers tell me I was "lifting all wrong", that speed wasnt the answer. I told him, "yeah youre right" and went on lifting

JM Press

4 x 5 115lbs.

Tate Press

4 x 10 50lbs.

H-Roll

4 x 10 40lbs.

Panora Pressdowns

4 x 10

Weight Assisted, Extra Wide Pullups

4 x 10


Will train again tonight, ME lower. then cardio tomorrow morning, and maybe some light squats for prehab work

Ben Moore
07-07-2008, 04:15 PM
For you...

http://www.youtube.com/watch?v=ndkbjSPDIco

Ben Moore
07-07-2008, 04:25 PM
http://www.youtube.com/watch?v=BIUQw1w5OqM

Ben Moore
07-07-2008, 04:26 PM
http://www.youtube.com/watch?v=suQgpqvYw1Q

You'll relate to Bill I think...

WillNoble
07-07-2008, 06:34 PM
HAHAHAHAHAHAHA Classic

WillNoble
07-07-2008, 06:38 PM
"...and your walking away....walking away....annnnnnd good"

WillNoble
07-08-2008, 09:25 AM
07/07 ME Lower

-Full Range Raw Squat

Worked up to 405 x 2

*** Did have 2 knee wraps on the bum leg, felt pretty decent, although it hurts more the lower I go


- Rack Pulls 3" below knee (no chalk, no belt)

worked up to 405 x 3


At that point the gym closed and we had to leave



07/08 Lower Acc. Work; 5:30a

Leg Curl 4 x 10

Single Leg Leg Ext 4 x 10 x each leg

Single Leg Squat 4 x 15

Ab Pulldowns 4 x 50

Ab Machine 2 x 100

WillNoble
07-08-2008, 09:43 AM
Found out my new "Prowler" will be ready next week.

Now I will have a copy of The Devils Chariot at my house, for daily, or near daily GPP action

i'll be 242 in no time lol

Ben Moore
07-08-2008, 02:26 PM
I got confirmation from Alan that yours will be ready when we go pick up the rack. He is going to make it slightly shorter so that it doesn't have a tendancy to go side to side like mine does.

Reko
07-08-2008, 03:01 PM
oh god, not another one of those things!

WillNoble
07-08-2008, 09:30 PM
07/08/08 9pm GPP Session

Prowler

1 trip = 35 yds.


4 trips unloaded

2 trips - 1 45lb. plate
8 trips - 2 45lb. plates

followed by:

KB Swings

3 x 8 105lb KB

WillNoble
07-09-2008, 06:38 AM
07/09/08 5:45a

Lower back - high volume acc.

-Arch Back Good Mornings

worked up to 4 x 8 225lbs

-Dimel Deads

2 x 20

- Zercher Squats

2 x 20


Did quite a few bicep exercises after this one, then finished with 20 min walking on a treadmill at full incline.

Ben Moore
07-09-2008, 08:02 AM
no, no I was not awake, LOL. That 530 stuff will take some getting used to.

WillNoble
07-09-2008, 08:35 AM
takes about 2 weeks, then you will never understand why you didnt lift in the morning before...I feel like ass if I don't now

Ben Moore
07-09-2008, 09:49 AM
Yeah - I'll just have to make it a habit - benching with us tonight? What's the earliest you can get out?

WillNoble
07-09-2008, 09:50 AM
7:30p would be the ABSOLUTE earliest I could be anywhere

Ben Moore
07-09-2008, 09:52 AM
Let's plan on 7:30 at the Y - you really need to experience that place. I'm thinking RAW full range then 4 boards? What do you need from the house?

WillNoble
07-09-2008, 10:15 AM
convicts and my belt

Ben Moore
07-09-2008, 10:19 AM
If you would have kept your belt the other night you'd have it now. I may not bring it just to spite you...

WillNoble
07-09-2008, 10:37 AM
thats fine, I'll just beat you up and take yours

Ben Moore
07-09-2008, 10:53 AM
The YMCA is not a place of violence - they will not tolerate it.

Reko
07-09-2008, 10:55 AM
Or open backed shirts.

Ben Moore
07-09-2008, 10:57 AM
They're ok as long as you put a towel on the bench

WillNoble
07-09-2008, 11:05 AM
wait I thought we were lifting raw this evening

Lones Green
07-09-2008, 12:33 PM
you guys sound just like the powerlifting gym i lift it..."oh **** i forgot my briefs" "is this my suit?" "can i use this belt" "lones can i use your wrist wraps?"

Ben Moore
07-09-2008, 01:11 PM
Dude my basement looks like a Metal and APT retail store, haha.

Will, we are - Reko was making a joke. i know this is foreign to you, but humor is totally natural and you'll figure it out eventually. Maybe go tan and contemplate it while there.

WillNoble
07-09-2008, 01:24 PM
it is laughable that you and reko...of all people...are teaching me about humor....





laughable

Ben Moore
07-09-2008, 01:27 PM
Well, for now, this I offer to you...

Lones Green
07-09-2008, 01:36 PM
Well, for now, this I offer to you...

i saw that on elite. nothing short of amazing.

WillNoble
07-09-2008, 01:38 PM
i saw that on elite. nothing short of amazing.

bah, you beat me to it