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mmmduff
05-03-2008, 03:20 PM
Hey my names Kris and I've been a member of this board for some time. I decided to start a journal over here as I have a journal at MMI already. My goals are to drop body fat and eventually compete in strongman competitions. I'm currently doing IF diet and have dropped about 10+ lbs and some bodyfat over the last month or so, and I'm sitting around 228ish. I want to get down to about 200 with good lifts.... Current PRs when I did powerlifting were 405 bench in crappy single ply, 405 squat w/ crappy single ply suit, belt and wraps, and 455 dead, belt only. All these PRs were set 1-2 years ago. Anway here's how to today's workout went down...

Saturday, 5/3/08

Log cleans- 198x3x2 sets needs work on speed
Super yoke- yokex2 trips, yoke+180x.5 trip, yoke+90x2 trips, yoke+140x2 trips
Kb rows- 50x15 per side
Seated row- 216x10 PR --> 168x10

Cardio- 1/2 mile walk to and from Costco

Praise God. I felt sluggish today at first on the log cleans. I think I need to do more warmups. First time doing super yoke today, and it was fun. I had trouble balancing the 180 at first, so I went to lighter weights.

mmmduff
05-06-2008, 04:35 PM
Tues, 5/6/08 -- DE UB

Standing BB Presses- 5x3x120 about 20-30 sec rest between sets
Standing BTN- 3x3x120 30-45 sec rest
Farmers walks- (no belt or straps) +50per handx4 trips grip gave out mostly here needs work
Seated row superset- 156x8--> 180x8 --> 228x8
KB shrugs- 90sx24
Pushdown ss w/ curls- 2 setsx12 reps

Praise God. Done in about 45 minutes. i did this diet on the fasted portion of IF, i felt i had tremendous energy through the middle of the workout. at first i felt weak. my quote for the day: The LORD is my light and my salvation; whom shall I fear? the LORD is the strength of my life; of whom shall I be afraid?

mmmduff
05-09-2008, 08:16 PM
5/9/08, DE LB

I had only 15-20 minutes to work out so it was quite abbreviated.

Box squats- 280x3x2 sets about 30 sec between sets. i didnt feel so hot on these today

Atlas stones- 155 x 3sets x2 reps first time doing these.

Praise God

killxswitch
05-11-2008, 06:22 AM
Looking strong, and good attitude.

mmmduff
05-13-2008, 01:59 PM
Thanks for the props man.

5/13/08 -- DE UB

Log clean and press- 103x2x3, 128x2x3, 138x2x3, 158x3 PR
Farmers walks- implement x 2 trips
1arm KB snatches- 30x6/6, 50x3/3 PR
KB shrugs- 100x22

Praise God. In and out in about 25 minutes before work. Speed was nice today.

mmmduff
05-18-2008, 08:50 AM
Sat. 5/17/08 ME LB

Trapbar deads -no belt- (135x5) (225x2) (315x2) (405x1) so75+455= 530x3 PR
i think the bar is at least 65lbs cos its thicker than the 45lb one. maybe it was 475 or so, i gotta ask

Tire flips- 2 tripsx6 reps each way, one minute rest betw sets (2 trips = up and back)

KB pullthrus- 80x8x2 sets
Abs- 2x12

Praise God. 45 min or so. i weighed the bar today and it was 75lbs. which is a huge PR for me.

killxswitch
05-18-2008, 03:01 PM
Nice pull for 455x3! Where do you do your tire flips and other strongman training?

Fat--->Built
05-18-2008, 04:43 PM
Nice lifts man :)....one day I wanna give this tire flipping, log lifting stuff ago from what i've seen(videos) looks like a lot of fun/hardwork.

mmmduff
05-18-2008, 07:14 PM
thanx guys. I train at Brute Strength gym, its a strongman/powerlifting gym. Platform, stones, car pull, tires, kegs, yoke, farmers, kettlebells, monolifts, etc. Indoor and outdoor training areas, heated and airconditioned. freakin awesome gym.

Im gonna be moving soon though, so I'm definitely gonna miss this gym. I might start to train with some already established strongmen once I get down to the CLearwater/St. Petes, FL area.

mmmduff
05-19-2008, 02:24 PM
Monday, 5/19/08- ME UB

Axle cleans- (axlex10), (axle+25x5), (axle+55x3), axle+95x1, axle+115x1
not sure how much this thing weighs, felt heavy off the bottom and lighter at the top

Standing 1arm KB press- 40x8/8, 60x8/8
BB Rows- 45x12, 135x8 OH grip, 135x8 : mixed, better
Tate presses ss w/ unilat pressdowns- 45sx10x2 --> 40x10, 60x8 per side
Curls ss w/ reverse curls- 2x8

Praise God. done in about 35 minutes after working early this morning. I had a ton of energy

mmmduff
06-23-2008, 11:12 AM
Praise God- a workout. Well I've moved down to St. Pete's, Florida with my fiancee. I have yet to find a gym that is up to my standards. I was spoiled w/ Brute Strength Gym in VA beach, with all of the awesome strongman toys. So I believe that I'm gonna buy a barbell and do my lifts at my apartment. I also have the opportunity to train w/ the NAS Florida chairman and some of his crew. So i'm excited about that. Now i'm visiting family in NY for the week, so i got a free week at Gold's. here's how it went down, done in a fasted state on my modified IF. My weight goal is to compete and get down below 200lbs. 25 lbs to go........

6/22- sunday

Power snatches- worked up to 135x1 w/ ugly form, then dropped weight to 115x1,1,1 which was better. hadn't done these in a while
Front squats- worked up to 255x1 no belt or anything, could've went deeper but that's a PR by God's grace. def could've had more weight
DB snatches- did 80x1 per arm, PR
Crossover curls- 30sx8, 45sx8

Praise God

As far as the east is from the west, so far has he removed our transgressions from us. -- Psalm 103:1

killxswitch
06-23-2008, 11:14 AM
Nice work, I like the DB snatches. Good luck with your gym search brother.

mmmduff
06-23-2008, 11:21 AM
thank you man, I'm positive that I'm gonna just get a barbell and some plates to train out on my patio. The new apt. complex has some crummy weights, like small machines so I can do circuits and cardio in the AC, but I'm gonna do all my BB workouts outdoors so I can sweat off the extra calories in the 95 degree heat! plus the gyms all want 50$+ a month! I paid 26$ in VA!

killxswitch
06-23-2008, 12:13 PM
Yikes, $50 is nuts. Even YMCA?

Check this place out: http://www.clutchfitness.com/forums/showthread.php?t=1949

PLwatch profile: http://www.powerliftingwatch.com/gyms/titanium-barbell-club

$35 a month

mmmduff
07-10-2008, 07:26 PM
7/10/08 - Thursday. I've been working out at home and in the crappy apt complex gym w/ machines and cardio. I bought a barbell and 210lbs worth of troy plates a little while ago so i could do a workout on my own time and in my own home. heres how today went down...

7/10
Full bb cleans bar x 3 x5 reps
Snatch grip deads- barx10, 135x5, 185x5x2 sets, 1st set pointer on rings, 2nd middle finger on rings
Bb shrugs- 135x20
Bb curls barx12
Notes: energy is much better. Recovery is good. Form on cleans needs work. I need to work on driving my hips thru and under the bar to learn how to properly front squat/catch it.
Snatch grip deads felt good, again lighter weight felt good. Need to work on form with the 185. 1st set was cleaner, 2nd I had to reset after rep 3 to regrip the bar. As I felt like it was gonna slip out of my hand. Chalk might help, but I still need to work on my grip. Got lazy toward the end, and need to do 1-2 more sets worth of assistance. Good stuff. Praise God.


Give thanks to the LORD, for he is good; his love endures forever. -- Psalm 107:1

mmmduff
07-15-2008, 03:16 PM
7/13/08

Power snatches - barx10, 100x3x5 reps
BB Rows- 4 setsx165, 6, 8, 10, 8
upright rows- 95x6 CG, 95x6, 95x12 last 2 sets done w/ snatch grip middle finger on rings
Lying skull crushers- barx10, barx25

Notes: I felt extremely weak. Like I lost alot of strength. I haven't progressed in weight on my snatches. I carried a box the other day and i felt very weak. it was only an 85lb box. i really need to work on my strength.

7/15/08

Power cleans - bar *full clean*x2, 100x2x5, 120x5 PR
OH Press- first rep cleaned up, 115x2x6 reps
*need to learn how to use leg drive
snatch grip deads, last set stiff legged- 165x3x6 reps
curls - barx20

Praise God thru Him anything is possible! I felt much stronger and had alot more energy, the food and l-arginine make a huge difference. I need to take l-arginine everyday. I need to work on driving my hips into the bar and dropping under the bar again for full BB cleans. the power cleans felt much better. my conditioning is getting better, i still need to do

I call to God, and the LORD saves me. Evening, morning and noon I cry out in distress, and he hears my voice. -- Psalm 55:16-17

mmmduff
07-21-2008, 07:19 PM
7/16/08 - cardio - 4 circuits- 5 exercises

7/17/08 - am cardio - 2 circuits- then treadmill - 140 avg heartrate, 12minutes.
pm - 4 circuits - 5 exercises - 2 circuits back to back - all done in less than about 10 minutes

7/18 - off day

7/19 - AM - cardio - 2 circuits - 10 reps per exercise- 5 exercises done in 5 minutes

PM - Snatch grip deads - barx10, 135x5, 185x5, 255x3PR, 205x5x2 sets PR
came back out after dinner to finish up.
1arm- DB snatches ss w/ 1arm DB standing press- 45-50lbx5x2 sets per arm. done back to back
Karlsen crux flies- 10lbs per handx8,x20
BB skull crushers- barx40 reps

Praise God. Notes: I felt really strong on all exercises. I need to work on my cardio more, but its slowly improving. I need to get more weights, and 2 more DB handles.
So then, just as you received Christ Jesus as Lord, continue to live in him, rooted and built up in him, strengthened in the faith as you were taught, and overflowing with thankfulness. -- Colossians 2:6

7/20 - 1st workout 545pm - 2 circuits- Pulldowns, pec deck, rev. pec deck, rows, pushdowns, shoulder press, inc, chest press - x10 reps, then same circuit right after x15 reps per exercise
15 minutes - elliptical - 3 sprints - 45 sec each

2nd - done bout 9pm. - 2 circuits w/ bar - squats, btn press, yates rows, rev curls, upright rows, standing french press- x10 reps, then did two circuits in one x 20 reps

7/21- am- 815am, 845am, 2pm- did some circuits to warm up for the day - did about 6 x10 reps per exercise

pm - 8-830pm- Push jerks- barx10x2 sets, 100x5pr, 120x5x2 setspr, cleaned up on every first rep pr on clean,
GMs - 120x5, 120x10
Front raises- barx40
rev curls- barx30

Praise God. Notes: Need to work on getting lower into squat stance on the push jerks, felt very strong today, I need to keep working on my cardio and strength. I also need more protein in my diet.
Hear my prayer, O LORD; listen to my cry for mercy. In the day of my trouble I will call to you, for you will answer me. -- Psalm 86:6-7

barracuda
07-21-2008, 07:50 PM
Praise God- a workout. Well I've moved down to St. Pete's, Florida with my fiancee. I have yet to find a gym that is up to my standards.

hey man - we just moved to tampa from ny (east end barbell) - we're training at pitbull gym with Tony Conyers and crew (some very experienced powerlifters) - a smaller local gym, but very PL friendly, and like 30 bucks a month or less - holler at me if you want more info.

mmmduff
09-05-2009, 01:09 PM
About time I updated this journal and kept it consistent. I recently had surgery July 6th, and it was the best thing to ever happen to me. Now more than ever, I'm focused on powerlifting and wanting to move some big weights. Since about April, I was squatting once a week at Pitbull gym in Tampa with Tony Conyers and some other very experienced lifters. I was truly blessed to discover this gym and these guys. Now, I'm back training as of 8/22/09, and have been doing light weights. I started training 4 days a week with Brian "IrishOx" Highnote and some other guys. I'm looking forward to taking things slowly and listening to Brian and the other guys' good advice so that I can recover quickly and get stronger than before. I'm also about 198-199lbs right now, which is the lightest I've been in about 3+ years. I will look to drop down to 181s, but at the digression of Brian and right now just focus on maintaining and gaining strength.

Here's how today's squat workout went down...

9/5/09

ME Lower

Lying Leg curls - 40x10x3
Standing leg curls - 30x10/10, 50x10/10, 60x10/10
Leg press- 3ppsx8, 4ppsx8x2
Leg ext- 160x8x3
Hypers ss w/ rev hypers- BW+25x12x2, BWx12x2
Kneeling cable crunches- 120x100 reps straight thru

Praise God

mmmduff
09-07-2009, 10:00 PM
9/7/9 - ME Upper

Flat DB Press- 40sx8, 60x8, 65x8
Inc DB- 50sx8x3
Pressdowns- (pro/sup. ss together)- 120x12x2, 150x12x2
Hammer Curls- 20sx10x2, 25sx10
BB Rows- 45x10x3, 65x10
DB Side Raises- 15sx10x3
Lying french press- 70x8, 80x8x2
Band pushdowns- 2x20

Praise God. Early workout this morning at around 8:30am. I had good energy and blood flow to my chest which was good. Strong considering done on an empty stomach

mmmduff
09-19-2009, 08:48 PM
9/11 - ME Lower - done in NY w/ my boy Iceman

Rack pulls knee height - Barx10, 135x5, 225x3, 315x5x2 add belt
Pulldowns (midgrip)- 70x8, 90x8, 100x8
Trapbar shrugs- 260x10x3
Cable crunches - 100x100 reps


Done at Pitbull gym in Tampa... 9/17/09 DE Upper

Speed bench - 135x8x3 working on form kept it light
Rolling BB ext- 65x8x3
HS Delt press- 35lbs per sidex8x3
Pulldowns- 100x10x2
Standing BB curls - 65x15


9/19/09 ME Lower @ Pitbull

Squats- Barx10, 145x5, 145x6x2
Leg ext ss w. standing leg curls- 150x8x3, 50x8x3
Kneeling cable crunches- 120x100 reps

Praise God. good to be squatting again. first time squatting since surgery need to work on walkout form

mmmduff
09-22-2009, 05:25 PM
9/21/09 - Monday - ME Upper @ Pitbull gym

Raw bench- barx10, 135x10x2, 155x5, 165x5, 185x3, 205x3 (add wrist wraps)

add 3 board - 225x1 (missed 2nd due to misgroove)
225x2
240x1 (missed 2nd, no gas)
240x0 (no go, ran out of gas, form off)

DB side raises ss w/ krux flies- 10sx8x3 per exercise done 3x
Machine rear delts - 50x12x2
BB rows- 135x8x3
Hammer Curls- 30sx15x2

Notes: Felt really good to be benching again. First time benching heavy in a long time, and first time benching since the surgery. I felt very strong tonight and have no pain today at all. The exercise that hurt the most was the rows, but not too bad. Just gotta be careful if I do deads on Sat. Praise God

mmmduff
09-24-2009, 09:25 PM
9/23/09 - Wed- DE Lower - both days in St Pete @ Brians

Sled drags - 90lbsx2 trips (warmup)

Chain squats (16th pin)
(1 chainx5)
(+95x2)
+110x6x2

platform RDLs- 135x8x3
Hypers- BWx15x3
DB shrugs- 60sx10x3
Crunches- x80

9/24- Thurs- DE Upper

Chain bench
1chain per side
(barx8x2)
+95X3
+135x8x3 (add wrist wraps)
used 3 diff grips

EZ bar skulls- 70x8, 80x8, 90x8
Horn- 10sx15x2
Pulldowns (mod grip)- 80x8, 100x8, 120x8
EZ curls- 70x8x2, 80x8

mmmduff
09-27-2009, 07:04 PM
Sat., 9/26/09 - ME Lower

Squats- 165x6x2
Deads- 225x5x5
kneeling Cable crunches- 130x100 reps

Kept it light on all exercises, as I'm still healing. Everything felt good.

mmmduff
10-16-2009, 07:46 AM
10/1/09 (Thurs)- ME/DE Upper done at home-
Band pressdowns- x150
DB Press - 30sx25
Floor press- barx10, 135x5, 155x5, 185x3

10/2/09 (Fri) ME Lower - done a day early cos of Tony Conyer's meet on Sat
Squats (no belt) - (195x2), 235x6x2
Deads (chalk only)- 405x1, 430x1 PR (15lb no belt PR)

10/5/09 (Mon) DE Upper

Speed bench- 185x9x3 added wrist wraps, changed 3 diff grips
Pushdowns- 145x10, 160x10, 170x10
Plate raises- 45x8x3
Lat pulls- 100x8, 130x8x2
Hammer curls- 30x8, 40x8x2

10/7/09 (Wed)- DE Lower
Speed squats- 185x8x2 (no belt)
Reverse hypers- BWx25x3
BB Shrugs- 225x10x3

10/8/09 (Thurs) ME Upper
Week 1 routine
Raw bench- 75x10, 125x8, 155x5 (add wraps), 175x3, 185x3x2
Reverse band bench- 245x1, 275x1, 300x1, 315x1
CG Bench- 135x5, 155x5, 165x5
Pressdowns- x100reps

10/10/09 (Sat) ME Lower

first time using mono- pin #9

Squats-(barx3x10), 145x5, 195x6x2
45 degree Back Raises- BW+45x15, BW+65x15, BW+95x15
Narrow stance leg press- 3ppsx25, 4ppsx25, 4.5ppsx25

10/12/09 (Mon) ME Upper
Week 2 bench routine

Bench- 75x10, 125x8, 155x5 (add wrist wraps), 180x3, 190x3x2
add 4 board- 225x2, 240x2, 260x2
Face pulls- 50x12x3
Cable side raises- 30x8, 40x8x2
Pressdowns- x70 reps

10/14/09 (Wed) DE Lower
(warmed up with 2 trips dragging 90lb sled)
Safety bar squats(no belt)- 135x2, 185x8x2
BB shrugs- 225x12x3 (add belt on last set, much better form w. belt)
Rev hypers- 3x25
Hypers- 45x15x2

10/15/09 (Thurs) DE Upper
Speed bench- (barx10), 115x9x3
86's- 40x8, 45x8, 50x8
Plate raises- 45x8x3
Pulldowns (wide)- 90x8x2, 110x8
Hammer curls- 50x8x2

mmmduff
10-17-2009, 06:23 PM
10/17/09 - Sat- ME Lower

Squats (used mono, pin 9)
barx10x2
145x5
add belt
235x6x2

Deads (@80%, conv + belt and chalk)

(225x3)
365x5x3 workset

45 degree back raises- 25lbsx25x2
Ab machine- 2x25

Praise God. 2nd time using the monolift, and footplacement was great on the later sets of 235. weight felt light and easy.

mmmduff
11-14-2009, 12:58 PM
11/9/09 -Mon

ME Upper

Raw Bench
Barx10
75x10
125x8 (add wrist wraps)
155x3
190x3
205x1
215x1

DB Floor press - 55x6, 65x6, 75x6x2, 80x6, 90x3->80x3
Pressdowns- x100 reps

11/11/09 - Wed DE Lower
Drag sled
250' x 4 passes with 95 pounds

Squats - Barx10, 135x8,
work sets - 135x8x2 add belt

Narrow grip pulldowns - 80x12, 90x12, 100x12
Band GM's (Purple - light) - x100 reps (50+50)

11/12/09 Thurs - DE Upper

Bench - Barx10x2,
add chains 115+ (50lbs 1 chain) x9x3 (belt and wrist wraps)
[CG, wide grip, new grip - in between ring and middle fingers]

Plate raises - 45x12x3
Unilat Side Raises- 20x12x3
Krucifix flies - 50x12x3


11/13/09 - Fri- Bench- showed some kids I work with how to bench

Raw Bench - barx10, 95x12, 115x12, 135x8, 165x8 (add wrist wraps), 205x6
Inc Chest press- 150x8, 195x8, 240x8

11/14/09 Sat - ME Lower -- BW - 197-198

Squats (raw, monolift - number 9)
barx10
145x5 (add belt)
145x1
195x1
235x1
285x1
315x1 PR

Deads (belt only)

135x5
225x1
315x1
365x1 (chalk)
405x1
460x1 PR baby PRAISE GOD

Abs - machine - x12, x25
IRON LEGION POWERLIFTING
MARCHING THE PATH OF STRENGTH........THROUGH GOD!

Notes: PRAISE GOD for my PR. Felt good in the prayer led by Mr. Tony Conyers today.
My head wasn't right which threw my form off on squats. I wasn't awake yet, and I just felt a mess. The weight felt easy, but the form was off. On deads, I felt awesome. My form was good, I just need to wear a singlet when I max out next week so that it doesn't get stuck or anything. 460 is a huge PR for me, and I definitely had more in me and it felt light. My previous best was 455x1 done on 4/7/2007, and I was the lightest I've been in a long time.

mmmduff
11-17-2009, 05:17 PM
Bench (Raw)

Barx10x2
75x10
125x8 (add wraps)
155X1 (add belt)
195x1
220x1
230x1 -wrists and keep them straight on this set. one of my training partners said they were bent

Decline DB presses

60sx12
70sx12x2

CG Paused presses to 3board

135x12
155x12
175x12
all sets were too light, should've gone up in weight

Average band pressdowns x100reps

Praise God. feeling stronger each and every workout

mmmduff
11-18-2009, 08:26 PM
Wed. 11/18/09 - DE Lower

Sled drags
250' x 4 passes with 95lbs
250' x 4 passes with 135lbs

Chain suspended good mornings (with belt)
135x3
185x3
225x3x5

Back squats (belt only)
135x6x4

Praise God

mmmduff
11-21-2009, 04:22 PM
Friday - DE Upper

--------------------------------------------------------------------------------

Missed Thursday's workout so I made up for it Friday

Fri- 11/20/09 DE Upper

DB Shoulder press
30sx10
40sx8
50sx8

cut it there due to pain in rotator cuff area again

Plate raises - 45x12x3
Cable side raises - 20x8x3 per side
Face pulls- 20x12x2
Hammer Curls - 35sx12, 50sx8
Pressdowns - 70lbsx100 reps (25+30+20+25)
Kneeling cable Abs - 3x12


Sat - 11/21/09 ME Lower

Squats (raw - mono height 9)
barx10
145x8
195x1
235x1
285x1 (add belt)
325x1 (knee wraps)

Deads (Raw - Conv. = belt +chalk)
135x5
225x1
315x1
405x1
475x1 PR*

Notes: Weight felt light on squats, but this was my first time in knee wraps and they weren't tight. But it was awkward trying to get used to them. I hit the 475 but form was way off, and shelved it a bit at the top. The weight felt light off the floor and I definitely had more in me. I will hit 495-500 soon, I feel it. Tony Conyers and James said that I was too far over on one side, and I need to get my hands and feet closer together. Praise God, still a PR.

mmmduff
11-23-2009, 07:12 PM
Monday - 11/23/09 ME Upper

Raw Bench
Barx10x2
135x10 (add belt and wraps)
135x3
185x1
225x1
250x1
275x1
300x1 PR

Decline DB presses
65sx12
75sx12x2

Abs machine - 110x3x12

Notes: Praise God! I benched this years ago at a heavier bodyweight and with uglier form. so this definitely counts! thanks to my training partners and Irishox for the great mentoring. I just need to work on using leg drive and touching the bar a bit lower

mmmduff
11-28-2009, 11:55 AM
Wed - 11/25/09 - DE Lower

Speed squats (walked out all weights)
barx10x2
135x2 (add belt)
185x8x2

DB Rows
60x10
80x10x2

Wide grip lat pulldowns
60x10
70x10
80x10


Sat - 11/28/09 ME Lower

Squats (used mono #9 on all sets)
barx8x2
145x8
195x1 (add belt)
235x1
285x1
325x1 PR
350x0 miss whimped out on the weight, def shouldve had it

Deads (RAW- belt and chalk only)
225x1
315x1
405x1
475x1 PR
500x0 !!!!

Notes: Praise God on a good workout. The 475 I smoked, which was the best rep all day. My setup and form were money on the set, and was much better than last week. It felt very light thanks to Him, and I legitimately have the 475 PR now.

The 500 was at mid quad level and I would've definitely locked it out. I needed to snap my hips more, as it felt heavy only as i started to get above knee height. I needed more time between the 475 and 500 and was rushed a bit, as the 475 took more out of me than I realized. It's okay... I WILL get the 500 before I go back to NY in 2-3 weeks. Next week is an off week cos of the meet in Jacksonville. It's alright, everything is done because of my Lord and savior and my team... Praise God He knows I will get that weight for Him!