Cricket's "Awaken the Insanity; Embrace the Pain" Journal

[Coke]

We're in the same boat with the squats, can only skip that movement once or twice or there's hell to pay.

[Cricket_Fire]

Treadmill 60 mins this morning. Yoga pants directly in front of me make 60 mins go by much faster

[Cricket_Fire]

Weight's at 210 this morning.. hard to say how much is dropping water, how much is fat, and how much of it is an effect of using ECA.. I've been having 6 low carb days (<30g) and 1 mega high day (>700g).. I'm going to change 1 of the low days to a medium, hopefully adding a ~200g day will stabalize things and help with energy a bit

[Cricket_Fire]

Aug 4/11 @ Ironworks (9am)

Tonnes of shoulder/bicep warmup stuff / Forearm Stretches

1 Board (pinkies on rings) (all paused):
3x45x1000
2x95x1000
2x135x10
2x185x5
225x5
245x3
265x1
275x1
285x1
2x295x1
295x1 (2 board)
315xmiss (2 board... no idea why this missed, 295 was smooth from 1 board)

Closegrip (paused):
235x5
235x4
235x3

Dips - 5 x bodyweight x 12
Seated DB Clean - 4x40x8
Metal Militia Shoulders (side/front/press) - 2x25x8


-decent workout.. pleased overall with it but really upset with all the misses.. I even told the guy I was training with that I didn't want to miss any weights today.. seemed like I was throwing weight up, but as soon as I bumped it up a bit (or went 1 extra rep) I got stuck just above floor press height; I had no grind in me today

-I'm going to keep this setup for the next little while. ME lift I'll hit a few singles at a top weight (but avoid misses as much as possible), then closegrips, dips, and a bit of shoulder work. I've been hitting too much bull**** work lately

[ShooterX]

Start working with 300-310 instead of always working with 295 and jumping to 315.

[Cricket_Fire]

Something so obvious yet I overlooked it.. thanks man




Aug 6/11 @ Ironworks (1pm)

Dynamic Warmup

Sumo deadlift - up to 585x1 tough but not killer

45 Degree Hyper - 5x120x10
Decline Situp - 3xbwx10
Side Bend - 3x115x12
Leg Press Calves - 3x12ppsx12
Donkey calves - 3x6ppsx15

Treadmill 40 mins @ 3.5(8.0 incline)


-meh

[Cricket_Fire]

Aug 7/11 @ ironworks (2pm)

Rotator Cuffs / shoulder mobility

Straight Arm Pushdown - 3x15
Pulldown (vhandle) - 3x225x10
Hammer Strength Row - 3x135x12
Pulldown (wide) - 2x165x12, 2x150x12

Bent Over Rear Laterals - 4x30x12
Hammer Curl - 3x30x12 (fat gripz)
Preacher Curl - 2x9

Treadmill - 30 mins @ 3.5 (8.5 incline)

[Cricket_Fire]

Aug 8/11 @ ironworks (9:30am)

Rotator cuffs / Forearm and biceps stretches / shoulder mobility

Bench - up to 2x185x15 **bugged bicep tendon

Incline DB Bench - 5x80x10
Dips - 4x +25 x8
Skullcrushers - 3x60x12 (fatgripz)
2 Arm db Laterals - 3x40x12

Treadmill 40 mins 3.6 (8.0 incline)


-dumells and dips felt fine on the bicep tendon, bench bugged it.. might take out the flat benching on this day until it heals up

[Cricket_Fire]

Aug 9/11 @ ironworks (2pm)

Forearm and Bicep Stretching / Dynamic Warmup

Squat (olympic shoes, narrow):
3x45x10
3x135x10
2x225x10
315x10
365x10
405x3
225x33
**amazing, very little knee pain, and NO hip pain.. best squats in a LONG time.. going to keep up with this setup for a while longer

Romanian Deadlift (no belt) - 3x275x12
Seated Calves - 3x225x20
Hanging Leg Raise - 2x15
Pallof Press - 2x35.7x8
Standing Calves - 3x600x16
Pulldown Abs - 2x90x12



-VERY happy with this workout.. squats are still really weak, but I had next to no pain today and my squats feel really deep (now that my hams/calves don't start touching above parallel lol)

-no belt on RDL's because I was too lazy to put it on and take it off between sets

[Coke]

Big day with the squats and all, looks great.

[Cricket_Fire]

Thanks Coke. Squats are real weak right now, but it felt AMAZING to strain with a bar on my back again... I missed that feeling haha




40 mins treadmill this morning, 40 tomorow morning

[Cricket_Fire]

Aug 12/11 @ ironworks (10am)

Dynamic Warmup / Forearm stretch

Sumo Rack Pull (hole 1 standing on 45lb plate):
2x45x8
2x135x5
2x225x3
2x315x3
2x405x1
495x1
545x1
585x1
635x1
655x1

45 Degree Hyper - 5x130x10
Decline Situps - 3xbwx12
Side Bends - 3x120x12
Leg Press Calves - 9ppsx20, 2x12ppsx15
Donkey Calves - 3x6ppsx20

Stretch full body

-happy with this session

[Cricket_Fire]

Oh yeah, weighed 209 this morning. Still dropping, but slowed down from the rediculous pace the last few weeks lol

[Coke]

Kinda hard to believe you are below the 210 mark these days, wow.

[Cricket_Fire]

Tell me about it lol - the lowest I've ever weighed myself at was in the 230's when I first started working out in 8th grade... I've never seen a number starting with 1 on the scale before lol.. that'll be an interesting (and kinda shameful) day hahah

[Cricket_Fire]

Aug 13/11 @ Ironworks (10am)

Floor Press - up to 275, 285, 295, 275
**felt way too heavy, didn't go for pr today.. bicep did feel good though
Paused Closegrips - 3x235x5

Dips - bwx15, 5x +25lbs x10
Seated DB Clean - 4x40x10
MM Shoulders - 2x20x12

Treadmill - 40 mins @ 3.6 (8.0 incline)


-meh session.. floor press felt horrible but last week on the closegrips I only got 235x5, 4, 3.. so happy with this

[Cricket_Fire]

Aug 14/11 @ Ironworks (4pm)

Rotator Cuffs / Pec Stretching

Widegrip Pullups (not all deadhang) - bwx10, 6, 6

Pulldown (v-handle) - 3x240x8
1 Arm Hammer Strength Row - 2x225x8, 135x15
Pulldown (wide) - 4x165x12
Bent Over Rear Laterals - 4x35x8

EZ Curl - 2x70x10
Hammer Curl (fat gripz) - 40x8, 30x12

Treadmill - 40 mins @ 3.6 (8.5 incline)
Stretch whole body x 2
Ice bicep @ elbow and shoulder

[Cricket_Fire]

Aug 15/11 @ Ironworks (10am)

Rotator Cuffs / Bicep warmup

Bench - 2x205x12
Incline DB Bench - 100x4, 100x6, 80x12, 80x11, 60x15
Dip - 2x+35x8, 3xbwx12
1 Arm Leaning Cable lateral - 3x17.5x15
EZ Bar Skulls (fatgripz) - 70x8, 70x6, 50x12

Treadmill 40 mins @ 3.6 (8.5 incline)
Stretch whole body x 2


-good workout, reps so all over the place because I didn't rest long enough between some sets... just wanted to get done and get home

[BULK_BOY]

209? Careful you don't get blown away in a storm now. LOL!

Solid work bro. ;)

[Cricket_Fire]

Aug 16/11 @ Ironworks (2pm)

Dynamic Warmup / Tennis ball rolled feet

Squat (oly shoes):
4x45x8
2x95x8
2x135x8
2x185x5
225x5
275x5
315x5
365x3
405x4 **real tough, way tougher than it should be, but guess the comeback's gotta start somewhere
275x8

Romanian Deadlift (no belt) - 3x315x8
Seated Calves - 3x270x15
Hanging Leg Raise - 2xbwx16
Pallof Press - 2x37.5x10
Spud Pulldown Abs - 2x100x12
Standing Calves (pause at top and bottom of each rep) - 3x600x12

Treadmill - 30 mins @ 3.3 (9.0 incline)
Stretch whole body x 2
Ice right bicep/shoulder



-good enough session.. feeling really tired and run down lately. Dieting ****ing sucks lol
-took a long time to loosen up today but no hip/knee pain 2nd week in a row... might back off a little next week just to be safe and hit some higher reps, but very happy with the recovery so far

[Coke]

Looks fine man, I am making a bit of a comeback with the squats as well.

[Cricket_Fire]

Aug 18/11 @ ironworks

Warmup stuff

Incline DB Bench:
25x15
40x15
55x12
4x70x12

Dips - 4xbwx10
1 Arm Cable Laterals - 3x22.5x8
EZ Bar Skullcrushers - 3x50x15


-felt like absolute garbage past couple days, think I ran ephedrine a bit too long lol
-just went through the motions today
-ME bench on sunday this week so moved around hypertrophy day

[Cricket_Fire]

Aug 20/11 @ Ironworks (1pm)

Tennis Ball Rolled Feet / Dynamic Warmup / Forearm Stretch

Speed Deadlift (alternating stances):
4x135x3
2x225x3
8x315x1
4x405x1

Defecit DL (standing on 45lb plate):
405x1
495x1
585xmiss
**495 moved so fast/easy I just jumped straight to 585.. stupid decision lol. Didn't strain against the 585 at all, didn't feel like it was gonna go and I didn't wanna beat myself up too much for less than a pr

45 Degree Hyper - 4x130x12
Decline Situp - 25x6, 2xbwx10
Side Bend - 3x135x8
Leg Press Calves (1 leg at a time) - 3x4ppsx20
Donkey Calves - 2x6ppsx25


-meh workout, strength is down (pr on defecit deads is 605) but speed was awesome, and technique felt pretty good

[BULK_BOY]

Aug 20/11 @ Ironworks (1pm)
-meh workout, strength is down (pr on defecit deads is 605) but speed was awesome, and technique felt pretty good

Not surprising when you weigh 209!:clown: Still can't believe you weigh the same as me.:eek:

[Cricket_Fire]

lol it's weird



Aug 21/11 @ Ironworks (10am)

Liniment / Rotator Cuffs / Forearm Stretch

1 Board (paused) - up to 285x1, miss at 300
Paused Closegrips - 3x245x3
Dips - bwx15, 3x35x10
Seated DB Cleans - 3x40x12


-getting weaker fuckin blows

[Cricket_Fire]

Aug 22/11 @ Ironworks (10am)

Rotator Cuffs / Pec Stretch

Widegrip Pullups (deadhang) - 3xbwx8
Pulldown (v-handle) - 240x10, 2x255x6 (not strict lol)
1 Arm Hammer Strength Row - 3x180x10
Pulldown (wide) - 3x165x10
Preacher Curl - 3x25x8

treadmill 30 mins @ 3.4 (9.0 incline)
Stretch

[Cricket_Fire]

Aug 23/11 @ Ironworks (1pm)

Dynamic Warmup

Squat (oly shoes):
4x45x8
135x8
185x8
2258
275x8
315x8
365x8
275x12

Romanian DL (no belt) - 3x315x10
Seated Calves - 3x315x10, 225x25
Hanging Leg Raise - 3x10x12 (dumbell held w/ feet)
Pallof Press - 2x37.5x12
Pulldown Abs - 2x120x12
Standing Calves - 4x600x12 (pause at top and bottom)

Treadmill 30 mins @ 3.4 (9.0 incline)
Stretch

[Cricket_Fire]

40 mins cardio today and tomorow

[Cricket_Fire]

Weight's at 204.5 today. Feels like I'm making no progress on anything through the whole week, until weigh in day.. helping me keep focused on moving forward lol


Aug 26/11 @ Ironworks (10am)

Rotator Cuffs / Bicep Warmup

Paused Bench:
+doubled minis:
2x45x8
2x95x5
135x5
185x3
2x225x1
235x1
**I feel like I've hit over 275 on this before touch n go.. biggest record I could find was a paused 245, but I was close to 270, so happy with this

Paused Closegrip:
245x3
2x225x3
165x12

Dips - 2x45x8, 25x8, bwx12
H Rolls - 4x15x15
2 Arm DB Laterals - 3x30x10 // Close Pushups bw x 20, 15, 12



-great session.. lighter than I've ever been, energy was actually high today, and I didn't miss any wights (trying to make not failing on heavy work a priority)
-closegrip pushups between laterals, because I didn't feel like sitting around between sets

[Cricket_Fire]

Aug 27/11 @ ironworks (2pm)

Reverse Band DL - up to 585 sumo
45 Degree Hyper - 3x140x12
Ab Machine - 3x15
Side Bend - 2x10
Leg Press Calves - 3x5ppsx12, 3ppsx15

Treadmill 30 mins

[Cricket_Fire]

30 mins cardio this morning. Got stuck working a sunday so heading back to get my workout in now

[Cricket_Fire]

Aug 28/11 @ Ironworks (5pm)

Rotator Cuffs / Pec Stretch

Wide Pullups (dead hang) - 3xbwx8
Pulldown (v-handle) - 3x255x6
1 Arm Hammer Strength Row - 2x205x8, 135x12
Hammer Strength Pulldown - 3x90x10

Hammer Curl - 20x15, 25x12, 30x10, 35x8, 40x6, 35x8, 30x10, 25x12, 20x15
Donkey Calves - 4x3ppsx20

[Cricket_Fire]

****ed up day today. Grandpa passed away. Needless to say, training suffered a bit (and was delayed 12 hours).

Incline DB Bench 2x100x6, 2x70x12
Dips +35x8, 4x+45x8, bwx12
Cable Laterals 3x22.5x10
Pushdowns FST-7

Treadmill 60 mins (nutrition was ****ed, extra cardio to help counter it)

[Cricket_Fire]

Aug 30/11 @ Ironworks (2pm)

Dynamic Warmup

Squat (oly shoes):
2x45x10
95x8
135x8
185x5
225x5
315x5
365x5
405x5
315x10

Seated Calves (30-45 sec rest) - 135x15, 180x12, 225x10, 270x8, 315x6, 225x10, 180x12
Pulldown Abs - 4x115x12
Pallof Press - 2x42.5x8
Standing Calves - 2x600x12


-very happy with the squats today
-trying FST-7 for some of my more unimportant hypertrophy stuff (calves and arms basically lol) under the suggestion of a bber at my gym

[Coke]

Excellent with those sets of squats and overall bro.

[Cricket_Fire]

Thanks Terry



Sept 2/11 @ Ironworks (10am)

Bench (paused):
45x8
95x5
135x5
165x3
195x2
225x1
245x1
265x1
275x1 (heavy! ****!)
2x225x7 (touch n go)
165x11 (paused)

Dips - 2x45x7, 2xbwx10
H Roll - 4x20x12
2 Arm DB Laterals - 3x30x12


-so depressing having 275 feel that heavy again...

[Cricket_Fire]

Sept 3/11 @ Ironworks (4pm)

Dynamic Warmup

Speed Deadlift (alternating stances) - up to 6x405x1
Rack Pull (hole 1, standing on 45lb plate) - up to very tough 585x1, 605x1
Squat - 3x405x1

Did hamstrings with a bodybuilder at this point...
Laying Leg Curl supersetted with Seated Leg Curl, 7x15 each
1 Leg Hamstring Curl 7x10

Treadmill 30 mins @ 3.2 (9.5 incline)

[Coke]

Good job with the back-to-back efforts Keenan.

[Cricket_Fire]

Thanks bro




Sept 4/11 @ Ironworks (1pm)

Rotator Cuffs

Pulldown (v-handle) - 3x255x8
Seated Cable Row (v-handle) - 3x180x10
Straight Arm Pushdown - 7x45x8-12
Shrug - 3x225x20 // Leg Press Calves 3x4ppsx12

Hammer Curl - 7x35x10
BB Curl - 7x40x15

Treadmill 30 mins

[Cricket_Fire]

Sept 5/11 @ ironworks (1:30pm)

Rotator Cuffs

Military Press (no belt) - 5x135x5
Incline DB Bench - 90x8, 90x7, 70x10, 70x8
Dips - 3x45x6, 2xbwx12
Cable Laterals - 22.5x12, 17.5x12

Overhead DB Extension (1 arm) - 5x20x8-12, 2x15x12
Rope Pushdown - 7x75x12
**fst7.. 30-45 sec rest between sets. brutal

Treadmill 30 mins

[Cricket_Fire]

Sept 6/11 @ Ironworks (4pm)

Dynamic Warmup

Speed Squat (oly shoes) - 8x315x2
Speed Deadlift (all sumo) - 6x365x1

Pulldown Abs - 3x115x12
Leg Press Calves (1 at a time) - 3x3ppsx15
Hack Squat (slow and deep) - 3x2ppsx15 (again, painless)
Decline situps - 3xbwx10

Hammer Strength Hamstrings // Laying Hamstrings - 7x12 each, 30 secs rest

Treadmill 30 mins @ 3.2 (9.5 incline)
Stretch whole body


-starting training cycle for the December meet.. feel healthy/recovered and ready to kill it! 13.5 weeks out
-speed squats will be partly to work speed, but also to get my technique to something modately decent
-brought my hands in and held the bar a little higher on my back.. felt a lot more stable... upper back's getting too scrawny to keep hands out wide lol

[t gale]

Hey Keenan, nice work in here. 204 is crazy, u need to post pic(before and after). and thanks for stopping in my log

[Cricket_Fire]

I'll get some pics done when I'm finished dieting (prob December lol). I'm thinking about having one of the bodybuilders from my gym teach me how to pose and getting professional pics done so maybe I can parlay it into a sponsorship.. we shall see lol. Still too fat for that

[Cricket_Fire]

40 mins cardio this morning. I'm getting freaky good at playing Wii while walking on an incline

[Cricket_Fire]

Sept 8/11 @ ironworks (10am)

Shoulder Mobility + Warmup / Bicep Stretch

Paused Bench:
45x10
+doubled minis:
2x45x5
2x95x5
135x5
185x3
205x1
225x1
235xmiss wtf
235x1

Paused Floor Press (pinkies on rings) - 3x225x5
Dips - +45x10, 10, 8, bwx12
H Roll - 4x25x10
EZ Bar Skulls - 4x70x5, 50x10
2 Arm DB Laterals - 3x35x10


-235 ties what I hit a couple weeks ago.. pretty disappointed, but I spose I'm a bit lighter, and I had to train a day early so I haven't carbed up. Still unexusable lol

[Cricket_Fire]

Sept 10/11 @ Ironworks (4pm)

Dynamic Warmup stuff

Deadlift (alternating stances):
2x135x5
+short mini bands:
2x135x3
2x225x3
2x315x3
2x405x1
2x455x1
2x495x1
545xmiss
500x1 (conventional stance for this last one)

Squat (oly shoes):
135x5
225x5
315x3
3x405x3 **tough but all reps good, and starting to get used to the feel of some weight on my back again. No knee pain except for the 135 set lol

45 Degree Hyper - 4x140x12
Hanging Leg Raise - 3x10x12
Side Bend - 3x90x12

Seated Calves (30-45 seconds rest) - 7x225x12
Standing Calves (30-45 seconds rest) - 7x400x12

Stretch whole body



-meh session.. failed a pull that should've been a smokeshow (best was 585 or 605 with these bands....) but it was kind of expected
-squats felt great... they were hard, but for the first time in months I didn't feel like 315 was gonna crush me lol

[Cricket_Fire]

Couple vids from today



http://www.youtube.com/watch?v=-PIA58Yp2Bc


http://www.youtube.com/watch?v=Iez1t2ExX0k


http://www.youtube.com/watch?v=fz-jlVnpJbo

[Coke]

Good job in the vids man.

[Cricket_Fire]

Thanks Coke


Sept 11/11 @ Ironworks (4pm)

Rotator Cuffs / Pec Stretches

Pulldown (v-handle) - 4x255x6
Seated Cable Row (v-handle) - 4x195x10
Shrug Machine - 4x90/armx20

Spud Lat Pulldown (30-45 sec rest) - 7x120x12
Pullover (30-45 sec rest) - 7x30x15
**did a few sets of straightarm pushdowns, just felt them in my triceps, so switched to pullovers for last half

Hammer Curl (30-45 sec rest) - 7x35x12
BB Curl (30-45 sec rest) - 7x50x12

Treadmill 30 mins
Stretch whole body


-good session
-enjoying the fst7.. good way to change up some of my hypertrophy work. Real tough though haha

[Cricket_Fire]

Sept 12/11 @ Ironworks (10am)

Rotator Cuffs / YTI's

Speed Bench (differing grips) (paused) - 9x135x3
Military Press - 3x145x5, 115x8
Pec Dec Rear Delts - 4x12x12
Incline DB Bench - 2x90x8, 3x70x9

1 Arm Overhead DB Extension (30-45 sec rest) - 7x20x10
Rope Pushdown (30-45 sec rest) - 4x90x10, 3x75x12

Treadmill 30 mins
Stretch

[Cricket_Fire]

Sept 13/11 @ ironworks (4pm)

Dynamic Warmup / Pec and Bicep stretch

Speed Squat (oly shoes) - up to 8x335x2
**speed and form solid.. right hip tight during warmups but fine by working sets
Speed Deadlift (conv) - 5x405x1
Speed Deadlift (sumo) - 5x405x1

Pulldown Abs - 4x130x10
Pallof Press - 3x32.5x10
Leg Press Calves (1 at a time) - 4x4ppsx10
Hack Squat (slow + deep) - 3x3ppsx8
1 Leg Hamstring Curl (30-45 sec rest) - 7x60x15

Treadmill 30 mins
Stretch later tonight

[Cricket_Fire]

40 mins treadmill this morning followed by stretching. Same thing tomorow.. I hate Wednesdays and Thursdays haha

[Cricket_Fire]

Weight loss has slowed down last few weeks around 206.. gonna have to tighten things up even more. ugh

[Cricket_Fire]

Went in yesterday, warmed up, felt like complete garbage, and went home. Going back in tonight to make up for it


Sept 17/11 @ Ironworks (11am)

Rotator Cuffs

Paused Bench - 5x225x3
Dips - bwx10, 45x16, 45x12, bwx18
H Roll - 4x25x12

-not much.. training partner is taking a test day next week and I've gotta go back in to train again later tonight, so fairly easy

[Cricket_Fire]

Sept 17/11 (6pm)

Dynamic Warmup

Defecit DL (standing on 45lb plate) - up to 505x1
Squat - 425x1, 2x455x1

45 Degree Hyper - 3x160x10
Hanging Leg Raise - 3x15x10
Side Bend - 3x95x10

Seated Calves (30-45 sec rest) - 7x270x10
Standing Calves (30-45 sec rest) - 7x500x12

Treadmill 30 mins
Stretched

[Cricket_Fire]

Sept 18/11 (12pm)

Rotator Cuffs / Pec Stretch

Pulldown (v-handle) - 3x255x8
Seated Cable Row (v-handle) - 4x210x8
Shrug Machine - 4x115/armx15

Spud Pulldown (30-45 sec rest) - 7x135x10
DB Pullover (30-45 sec rest) - 7x35x15

Hammer Curl (30-45 sec rest) - 7x40x10
BB Curl (30-45 sec rest) - 7x50x15

Treadmill 30 mins
Stretched


Treadmill again tonight for 20

[Cricket_Fire]

Had some blood work done a last week; apparently I'm B12 deficient. Going to start supplimenting with that, see if my mood/energy improves at all. Been grumpy as hell and super tired with this dieting **** lately


Sept 19/11 @ ironworks (10am)

Rotator Cuffs / Shoulder Mobility

Speed Bench (varying grips, paused) - 5x135x5
Military Press - 3x150x5, 115x10
Incline DB Press - 3x90x8, 2x70x10
Reverse Pec Dec - 4x13x12

Overhead DB Extension (30-45 sec rest) - 7 sets
Skipped pushdowns because my tris were wasted from that

Treadmill 30 mins
Stretch

[BULK_BOY]

Need some Happy Pills me thinks.....................:)

[Chris Rodgers]

Yo skinny! Are you down to my weight class yet? Maybe we should meet @ 181. :hello:

[Cricket_Fire]

That's the plan for a meet in December haha

[Cricket_Fire]

Hit another 20 mins after work last night




Sept 20/11 @ Ironworks (2pm)

Dynamic Warmup

Speed Deadlift w/ short minis - 8x315x1 (4 sumo, 4 conv)
Speed Squat (oly shoes) - 4x365x2
Pulldown abs - 3x130x12
Pallof press - 3x32.5x12

Treadmill 30 mins

-right hip flexor absolutely killed today, **** it down after 4 sets of the squats

[Cricket_Fire]

40 mins treadmill this morning followed by significant mobility work. 20 mins treadmill tonight after work.. probably no stretching because I'll be sleepy

[Cricket_Fire]

Sept 22/11 @ ironworks (10am)

Warmup Routine

Paused 1 Board - up to 265x1, 275x1, 285x1
**felt good, took 295 out of the rack, but felt heavy and didn't wanna miss anything

Floor Press (paused, pinkies on rings) - 3x235x5
Dips - 70x5, 70x8, 70x8, bwx20
H Roll - 4x30x8
Skullcrusher // DB Lateral - 70x6 // 35x8 (2 sets each)

Treadmill 40 mins.. another 20 after work tonight



-felt good today.. weak, but good lol
-put together a thorough warmup routine.. need to get these nagging injuries delt with.. no bicep pain whatsoever today and setup felt solid, so good start

[Coke]

Fine effort(s) Keenan.

[Cricket_Fire]

Thanks bro




Sept 23/11 @ Ironworks (1:30pm)

Full warmup routine

Deadlift (conventional):
2x135x5
2x225x3
2x315x3
405x3
495x3 (paused)
515x3 (touch n go)
**meh.. weak but starting to move up

Squat:
up to 425x3 and 315x10
**tried squatting in chucks but hurt hips even more, so back to the olympic shoes

45 Degree Hyper - 3x160x12
Hanging Leg Raise - 3x15x12
Seated Calves (30-45 sec rest) - 7x270x12
Standing Calves (30-45 sec rest) - 7x540x8


-fairly happy with this session.. I'm weak right now but it's on it's way back up
-doing this full warmup routine seems to be helping.. squatting in chucks my hip flexor still hurt but it was much better in the oly boots

[Cricket_Fire]

30 mins cardio this morning, followed a few hours by...


Sept 25/11 @ Ironworks (2pm)

Full warmup routine

Seated Cable Row (v-handle) - up to 240x8, 3x255x5
1 Arm Hammer Strength Row - 3x135x12
Machine Shrug - 4x135x12
Wide Pulldown - 3x150x12
Pullover - 3x40x15
Hammer Curl - 3x45x8

Treadmill 20 mins

[Cricket_Fire]

Sept 26/11 @ Ironworks (10am)

Full warmup routine

Speed Bench (paused):
2x45x5
+doubled minis:
9x135x3

Military Press - 3x155x5, 135x5
Reverse Pec Dec - 4x14x10
Incline DB Bench - 2x100x5, 2x75x8
Overhead DB Extension - 20x8, 2x25x8
Rope Pushdown - 3x75x12

Treadmill 40 mins

Another 20 mins treadmill tonight

[Cricket_Fire]

Sept 27/11 @ Ironworks (12pm)

Full warmup routine

Speed squat (oly shoes):
2x45x8
+average bands:
2x45x5
135x3
225x2
8x275x2
**felt WAY better than last week's squat.. next to no pain. Not sure if it's coincidence or the warmup routine is working, but it's getting better so I'll keep it going

Speed Deadlift (3 conv, 3 sumo):
+short minis:
6x365x1

Pullthrough - 5 x average band x 10
Pulldown Abs - 3x145x8
Pallof Press - 3x37.5x8
Leg Press Calves (1 leg at a time) - 4x4ppsx12

Treadmill 40 mins

Another 20 mins later tonight

[Cricket_Fire]

40 mins treadmill this morning, 20 after work tonight

[Cricket_Fire]

Same as yesterday.. 40 mins this morning, another 20 tonight

[Cricket_Fire]

Sept 30/11 @ Ironworks (10am)

Full warmup routine

Bench - up to 225x3, 245x3
Swiss Bar Bench - up to 245x1, 265x1, 275x1, then a miss at 275 for some reason
Floor Press - 245x5 (touch n go), 3x245x3 (paused)

Dips - 3 sets
H rolls - 3x30x10
DB Lateral Raise - 3x35x8

[Cricket_Fire]

Sept 30/11 @ Ironworks (10am)

Full warmup routine

Bench - up to 225x3, 245x3
Swiss Bar Bench - up to 245x1, 265x1, 275x1, then a miss at 275 for some reason
Floor Press - 245x5 (touch n go), 3x245x3 (paused)

Dips - 3 sets
H rolls - 3x30x10
DB Lateral Raise - 3x35x8

[t gale]

Nice work Keenan. Will you be at Iron Asylum meet on Oct 15th? Maybe u could get a quick warmup meet at 198 before you finish your cut to 132!

[Cricket_Fire]

aha I'd love to man but I really can't afford it! Costs a fortune in gas for me to make it out there lol. Hopefully sometime in the newyear



Oct 1/11 @ Ironworks (2pm)

Warmup routine

Rack Pull (hole 1) - up to 585x1 and 615xmiss for some stupid fuckin reason
Squat (olympic shoes):
405x1
455x1
465x1
475x1
315x12
**no pain at all, and heaviest I've gone in a long time.. great squats. 475 real tough but moving up

45 Degree Hyper - 5x85x8
Hanging Leg Raise - 3x20x8
Side Bend - 3x105x8
Seated Calves (30-45 sec rest) - 7x315x8
Standing Calves (30-45 sec rest) - 7x540x10

Treadmill 40 mins post workout, another 20 later tonight



-weird workout.. rack pulls went HORRIBLE, but squats were solid

-585 was smooth, but couldn't even break 615 off the pins. Felt like I just had no leg drive whatsoever... definately not happy with that. Hopefully just a fluke.. Reverse bands next week I think

-one thing I'm going to focus on this training cycle is squatting in the rack with no mirror in front.. it's a really shitty rack but I always feel a little "off" at meets because of the lack of mirror.. hopefully this'll make it seem totally normal lol

[Cricket_Fire]

Oct 2/11 @ Ironworks (1pm)

Full Warmup Routine

Wide Pullups (deadhang) - bwx8, 8, 6
Seated Cable Row (v-handle) - 3x270x5
Wide Pulldown - 5x165x10
1 Arm Hammer Strength Row (Fat Gripz) - 4x135x8
Shrug Machine - 4x135/armx15

Hammer Curl - 2x50x6, 2x40x10
Reverse Grip EZ Curl - 3x50x8

Treadmill 40 mins.. another 20 later tonight



-didn't use straps on anything but the shrugs (handles sre fucked on it).. my grip isn't an issue, but there's really no reason I need to be using straps on all my upper back stuff all the time.. plus I really want jacked up forearms lol

[Cricket_Fire]

Oct 3/11 @ Ironworks (10am)

PVC Rolling / Full Warmup routine

Speed Bench (paused):
2x45x5
+doubled minis:
45x5
5x135x5

Military Press:
3x165x3
135x8

Incline DB Press - 2x100x6, 2x65x12
Reverse Pec Dec - 4x14x12
1 Arm Overhead DB Extension - 3x25x8
Rope Pushdown - 3x90x12

Treadmill 40 mins.

PVC rolling and stretching this afternoon. Another 20 mins later tonight on the treadmill

[Coke]

Nice job with the efforts Keenan.

[Cricket_Fire]

Thanks Terry



Oct 4/11 @ Ironworks (9am)

Warmup Routine

Speed Squat (olympic shoes) - up to 295 + average bands, 8x2
Speed Deadlift - 8x315x1
SSB GM - 3x225x5

Pullthroughs abs and calves
Treadmill 60 mins, then 20 after work

[Cricket_Fire]

40 mins treadmill this morning, quick pvc rolling/static stretching mid afternoon, and another 20 mins on treadmill after work tonight

[Cricket_Fire]

40 mins this morning, 20 after work

[Cricket_Fire]

Oct 8/11 @ Ironworks (10am)

Warmup stuff

Bench - up to 255x3
Paused Bench with doubled minis - up to 225x1, 235x1, 2x245x1
**10lb recent pr
Paused Floor Press - 245x6, 2x265x3

Dips - bwx28, 15, 15
H roll - 3x30x12
2 arm DB Laterals - 3x35x10
EZ Bar Skulls - 3x70x10

-awesome workout, everything moving up

[Coke]

Solid training man.

[Cricket_Fire]

Thanks bro.

Trained again last night. Deadlift up to 515 + short minis (it wasn't easy, but not an epic grinder by any means). Knee was bugging me a tiny bit when squatting, so figured I'd stay light and hit some higher reps. 315x20. Then 45 degree hypers supersetted with hanging leg raises. Side bends supersetted with seated hamstring curls. Finished with calves (7x10 seated, 7x12 standing)

[Cricket_Fire]

Oct 9/11 @ ironworks (1pm)

PVC Roll / Warmup Routine

Seated Cable Row (v-handle) - 2x270x8, 2x225x8
Wide Pulldown - 4x180x10
Shrug - 4x315x12
1 Arm Hammer strength Row (Fat gripz) - 3x135x10

Hammer Curl - 2x50x8, 40x15
Reverse Grip EZ Curl - 3x50x12

[ShooterX]

Whens the Avatar changing to an oiled up, tanned Keenan in a Banana Hammock?

[Cricket_Fire]

After I digest my thanksgiving dinner aha.

I might do pics after I'm done dieting but that's still a ways away






40 mins cardio this morning, followed a couple hours by...


Oct 10/11 @ ironworks (12pm)

PVC Rolling / Warmup Routine

Speed Bench (paused):
2x45x5
+doubled minis:
2x45x3
9x145x3

Military Press:
135x3
175x3
2x135x8

Incline DB Bench - 105x5, 105x4 (miss 5th), 2x75x8
Reverse Pec dec - 4x15x10
1 Arm Overhead DB Extension - 3x25x10
Rope Pushdown - 105x12, 105x8, 75x15


Going to do some more pvc rolling, static stretching, and 30 mins cardio later tonight

[Cricket_Fire]

Treadmill 40 mins this morning. PVC rolling/static stretching this afternoon. Another 30 mins treadmill after work tonight

[Cricket_Fire]

40 mins cardio this morning. A few hours later..


Oct 12/11 @ Ironworks (11am)

Warmup routine

Speed Deadlifts - 6x365x1 (conv and sumo)
Speed Squats - 8x315x2 + average bands
**speed solid on both

Pullthroughs - 5xaverage bandx15
Pulldown abs - 3x150x8
Pallof Press - 3x32.5x12
Leg Press Calves - 4x4ppsx10



PVC rolling, glute activation and static stretching this afternoon

Another 30 mins cardio after work tonight

[Cricket_Fire]

Oct 13/11 @ Ironworks (10am)

PVC Roll / Warmup Routine

Bench - up to 225x3 (technique work)

Floor Press (paused):
225x3
245x1
275x1
285x1
295x1 **ties recent pr, but wasn't paused last time
305x1 **paused, but prob not long enough
315x1 **this one touch-n-go
275x3
225x5

Face Pulls - 4x42.5x15
Dips - 90x6, 2x45x12
2 Arm DB Laterals - 3x40x8
Incline Skullcrushers (behind head) - 3x80x8

Treadmill 40 mins

PVC rolling and stretching this afternoon. Another 30 mins cardio tonight

[BULK_BOY]

So where are you now? Below 190?

[Cricket_Fire]

Still over 200

Friday did my cardio and pvc rolling/stretching. Yesterday deadlifted reverse averages up to 605, and squatted a painful 455 so shut it down there

[Cricket_Fire]

40 mins cardio this morning. Did some upper back/biceps/abs (nothing noteworthy) this afternoon followed by another 30 mins treadmill

[Cricket_Fire]

Oct 17/11

Warmup routine / pvc roll

Speed Bench:
3x45x5
+doubled minis:
2x45x5
95x5
5x145x5
**all paused, speed good

Military Press:
135x3
155x1
175x1
185x1
3x135x8

Incline DB Bench - 3x105x5, 2x75x10
Rear Delts - 3x12
Overhead DB Extension - 25x10, 3x30x8

Treadmill 40 mins

PVC rolling and static stretching this afternoon. 30 mins treadmill after work tonight

[ShooterX]

I see dem 5s, are you on the Bulk Boy program?

[ThomasG]

PVC roll ouch!

[ThomasG]

What diameter do you use?

[Cricket_Fire]

I see dem 5s, are you on the Bulk Boy program?
All the reps in here lately I basically am ;)



What diameter do you use?
The 2nd thickest one they had at Home depot... lol not sure. It's a hair smaller than an average foam roller

[ShooterX]

IM gonna do The last CPF meet of the year in waterloo, December 10th i think. You should compete as a 198.

[Cricket_Fire]

Sick, I'll be doing that meet too. Odds are very good I'll be 198

[Cricket_Fire]

40 mins treadmill this morning, and 30 this afternoon (didn't train today so did cardio this afternoon so I can go to bed right after work lol)

[BULK_BOY]

I see dem 5s, are you on the Bulk Boy program?

I'm starting the new trend.

Just remember......you saw it here first. :)

[Cricket_Fire]

Oct 19/11 @ ironworks (10am)

Warmup stuff / pvc rolling

Speed Squat (oly shoes):
2x45x8
+large bands:
2x45x2
95x2
135x2
185x2
225x2
8x275x2
**bit of knee pain but not too bad.. speed was good

Speed Deadlift:
6x405x1

Pullthrough - 5 x large band x 10
Pallof press - 3x37.5x10
Pulldown abs - 3x145x12
Hamstring Curl - 2x15
Seated Calves - 2x15

Treadmill 40 mins

Another 30 mins treadmill tonight. PVC rolling and static stretching this afternoon if I get a few spare minutes

[Coke]

Fine sessions Keenan.

[Cricket_Fire]

Thanks Coke. It's getting really hard with the diet to push through these, but getting closer to the finish line lol

[Cricket_Fire]

40 mins morning cardio, 30 mins this afternoon

[BULK_BOY]

Speed Deadlifts with 405. Love it. Crazy mother you young'un.

[Cricket_Fire]

aha cheers




Oct 21/11 @ Ironworks (10am)

PVC Rolling / Warmup stuff

Bench (paused):
2x45x5
2x95x5
135x5
185x3
225x1
245x1
265x1
+1 board:
275x1
285x1
300x1
315x1 **touch n go on this last one
275x5 **used 2 board with a closer grip here

Closegrip Bench (paused):
245x5
225x8

Dips - 2x90x5, bodyweight x 29


-VERY pleased with the board presses... everything starting to move up. 315 felt heavy but moved surprisingly well

[Coke]

Nice day on the bench, like those dips too.

[Cricket_Fire]

Thanks homie



Time for a little update on my plans...

I'm 7 weeks out from my next meet. Currently I'm at 212lbs. I'd like to get another 3-4lbs down to make the cut to 198 easier. But for now, the intense dieting is done. Time to get stronger!

After this meet, I'll be taking it easy on the dieting front during Christmas. Then it's back to dieting. I'd like to get down to around 190 by mid-March. Then I'll hold my weight there while getting ready for the next meet in May. If all goes to plan (which it never does lol) I'll compete there at 181. That's a long ways away though..

[ShooterX]

181 Class....DAMN

[ThomasG]

Wow 181 your crazy man! Why 181 instead of 198?

[BULK_BOY]

181 Class....DAMN

I thought the same thing.

[Cricket_Fire]

Wow 181 your crazy man! Why 181 instead of 198?
Wanna take a run at the WPC junior deadlift record. It's 643.5 @ 181.. much much higher at 198 lol

This next meet will most likely be at 198 though



Taken a deload this past week. Got a cold, and banged up my right knee on Saturday's workout (sumo deads and GM's). Nothing too serious I hope

[Cricket_Fire]

Oct 28/11 @ Ironworks (10am)

PVC Roll / warmup stuff

Bench (paused) - up to 275x1 **felt heavy at the top for some reason but moved very well

Bench (paused):
+doubled minis:
225x1
250x1 (5lb pr)
265x1 (smooth but not paused long enough)
265x1 (good pause, but much slower than first one haha)

Closegrip Bench:
250x6 (some paused some touch n go)
230x10 (touch n go)

Dips - 90x3, 2x45x8
Bent Rear Laterals - 4x15x15
2 Arm DB Laterals - 4x35x10
Laying DB Extensions - 4x35x10


-this might be the first meet EVER that I'm more excited for benching than anything... with the knee pain, weaker deadlift, and much weaker squat, bench is the only thing going well (never thought I'd say that lol)

[ShooterX]

That Makes me Smile

[Cricket_Fire]

Soooooooo wrong haha

Guy I train bench with thinks it might be tendonitis or something similar because I went from not squatting at all to going twice a week (speed work + going heavy every week)...

I think I'll try swapping out my squatting on deadlift day (when I go heavy) for goodmornings. If the knee feels good on speed days I'll work up to a single/double after speed work

[ShooterX]

Your Bench is good for a 198. Which a year ago i would have said as an insult,but now im serious.

[Cricket_Fire]

lmfao




Just an idea of how depleted I am normally; been eating like absolute garbage for the last 10 days.. went from 212 to 241 hahaha. Might be *slightly* bloated today ;)


Oct 31/11 @ ironworks

Seated Cable Row - 5x285x5
Wide Pulldown - 3x195x10, 165x12
Hammer Strength Pulldown - 3x90x12
Shrug - 3x405x8
Hammer Curl - 50x8, 3x40x8

[Cricket_Fire]

Oct 31/11 @ Ironworks (9am)

PVC Roll / Rotator Cuffs

Speed Bench (paused):
4x45x5
+doubled minis:
2x45x3
9x155x3 **speed excellent

Incline Bench:
135x10
185x5
3x225x5

Incline DB Bench - 3x80x10
1 Arm leaning Cable Laterals - 3x17.5x12
Face Pull - 3x75x15
Rope Pushdown - 2x120x10, 1 drop set (135/105/75)

Treadmill 40 mins

PVC roll/stretching and 20 mins treadmill this afternoon. Another 20 mins after work

[ThomasG]

Wanna take a run at the WPC junior deadlift record. It's 643.5 @ 181.. much much higher at 198 lol

This next meet will most likely be at 198 though



Taken a deload this past week. Got a cold, and banged up my right knee on Saturday's workout (sumo deads and GM's). Nothing too serious I hope

Holy shit! That would be incredible I'm rooting for you!

[Cricket_Fire]

lol cheers brotha. I think it'll be doable (last meet I pulled 639 @ 220 with a tiny bit left in the tank lol). Just need to do a couple more lbs at a lighter bodyweight... we'll see what happens lol. I'd like to pull 645 at this next meet @ 198, then just have to focus on getting down 1 more class without needing to get stronger lol



Treadmill 40 mins this morning, 20 this afternoon, 20 tonight after work. PVC rolling and static stretching this afternoon too

[Cricket_Fire]

Nov 2/11 @ Ironworks (9:30am)

PVC Roll / Dynamic Warmup / Glute Activation

Squat (oly shoes):
2x45x8
95x3
135x3
185x3
225x3
275x3
315x1
365x1
405x1
455x1
500x1
425x5
**VERY happy with this.. wanted to see where I am today. 500 was the aim for this meet, so it's nice to know I'll have some room to play with lol. Moved pretty well too
**little bit of knee pain, but not too bad

SSB Goodmorning (oly shoes, squat stance, beltless) - 3x135x12
Pullthrough - 3x large band x 12
Pulldown abs - 3x160x8
Pallof Press - 3x37.5x12

treadmill 40 mins. Another 30 mins along with some pvc rolling, glute activation and static stretching this afternoon




-plan is to continue my ME deadlift day (ME pull followed by a goodmorning), and changing my speed squat day to a heavyish squat day... 3x1-5 reps if the knee feels ok.. if it really hurts during warmups I'll just hit a tonne of posterior chain and ab work
-goodmornings with the safety bar are brutal

[ShooterX]

right around 35 days to go, Meet Prep looks like it is going well. I just wanna get a lift in in my Double Ply Shirt. If i can hit 500 as an opener id be pretty happy.

[Cricket_Fire]

5 weeks sounds a lot less intimidating than 35 days... lol hadn't thought of it like that till now.



Out for a walk this morning (50 mins) because I couldnt bring myself to step on that ****ing treadmill. Hopping on that damn machine for 30 mins this afternoon, along with some stretching and pvc rolling if I've got the energy

[BULK_BOY]

Just an idea of how depleted I am normally; been eating like absolute garbage for the last 10 days.. went from 212 to 241 hahaha. Might be *slightly* bloated today ;)


:omg:

30lbs in 10 days??????:eek:


Too much salt.:tuttut: Not enough beer.:D

So what is your REAL target weight? hmmmmmmm.........

[ThomasG]

Looking good man keep it up. When is the meet?

[Coke]

Beastly squats dude!! What kind (brand) of shoes are those?

[Cricket_Fire]

lol thanks guys. Meet's on december 10th.. 5 weeks!

Shoes are Kanama Terry; not sure if they're a big brand or not. I like them though






Nov 4/11 @ Ironworks (10am)

Bench - up to 305 paused, but prob not long enough
2 Board - 335x1 touch n go
Closegrip - 255x5, 255x5, 255x6 (touch n go)

Dips - 4xbwx12
Bent Rear Laterals - 3x20x15
DB Laterals // DB Extensions

[Cricket_Fire]

60 mins treadmill in the morning


Nov 5/11 @ Ironworks (1pm)

Rack Pull (hole 1, standing on 45lb plate) - 635x1
**heavy but moved nice and smooth. Felt a tiny twinge in my back; decided to stop there rather than risk something 5 weeks out

Hamstring Curls - 5x170x10
Decline Situps - 3x10x12
Side Bend - 3x130x8

Treadmill 40 mins

[Coke]

Real good stuff for both days man.

[Cricket_Fire]

Thanks Terry





Walked 60 mins this morning


Nov 6/11 @ ironworks (2pm)

PVC Roll / Warmup stuff

Goodmorning (chucks) - 3x335x5 **tough but good

Seated Cable Row (v-handle):
3x290x5
210x12

Pulldown (wide):
3x210x8
2x165x12

Spud Pulldown // Seated Cable Row - 3x105x15 // 3x135x8
Shrug - 5x405x10
Hammer Curl - 2x50x10, 2x35x12
BB Curl - 3x70x10

Treadmill 40 mins


PVC rolling and stretching a bit tonight

[Cricket_Fire]

Nov 7/11 @ Ironworks (9am)

PVC Roll / Warmup stuff

Speed Bench (paused):
2x45x5
+doubled minis:
2x45x5
5x155x5

Incline Bench - 3x225x8
DB Bench - 2x80x12, 70x12
Cable Laterals - 3x22.5x8
Pushdown // Face Pull - 4x135x12 // 4x75x12

Treadmill 60 mins

Another 40 mins this afternoon, followed by a bit of stretching and pvc rolling if I've got time before work

[BULK_BOY]

So where is your weight down to now? 235?

[Cricket_Fire]

I'll let ya know Friday lol

60 mins treadmill this morning, 40 this afternoon. Stretching before work if I can get off my ass in time

[Cricket_Fire]

Nov 9/11 @ ironworks (9:30am)

Warmup stuff

Squat:
405x3
425x3
455x3
475x3
**heavy but all looked good, very happy w/ this

SSB Goodmorning (beltless) - 3x185x8
Hanging Leg Raise - 3xbwx8
Pullthrough - 3xlarge bandx15
Pulldown Abs - 3x135x15

Treadmill 60 mins. Another 40 mins later with some stretching


-very pleased with this workout.. I had less than no energy, felt like death, and barely dragged myself into the gym. Got my head into it for the last squat and very pleased I did

-supersetted all my assistance work just to get it done with

[Coke]

That is nice, really digging those squats!!

[BULK_BOY]

Solid Squats bro. ;)

[ThomasG]

Squats are lookin good!

[Cricket_Fire]

Been pretty lazy in posting this weekend.

-cardio was done
-floor pressed 325 touch-n-go, then paused closegrips 3x265x3
-deadlift against bands up to 565.. felt like there was more in the tank but my alltime best with this setup was 585, and might not've got a pr. After that, goodmornings 3x365x3, and various abs/hamstrings

[Cricket_Fire]

Nov 14/11 @ Ironworks (9am)

Warmup Stuff

Speed Bench (touch n go):
2x45x5
+doubled minis:
2x45x3
9x155x3

Incline Bench:
245x5
225x10
185x12

DB Bench - 4x85x12
Pulldown (wide) - 4x195x8

DB Lateral raise // Hammer Curl // Tate Press - all 3x40x8

Treadmill 60 mins. Another 30 later with some stretching

[Cricket_Fire]

Strained my hamstring (or calf.. kinda feels like both) during my 2nd cardio session Monday. No cardio yesterday, probably none today or tomorow either. Squatting this morning so wanted to feel decent.

I was limping a bit later Monday after it happened, but yesterday/this morning it feels ok.. should be fine squatting today *fingers crossed*

[Cricket_Fire]

Nov 16/11 @ ironworks (9am)

Warmup stuff

Squat:
up to 3x505x1
**felt heavy, but moved very well.. nice and smooth, and didn't "goodmorning" the weight up. Can't believe how good my squat is going these last few weeks
**no pain in knees or hips.. elbows felt a bit tender so I'll have to get some more stretching on them

SSB Goodmorning (beltless) - 3x225x8
45 degree Hyper - 3xbwx15
Spud Pulldown Abs - 3x145x15
Pallof Press - 2x42.5x8


-schedule's kind of messed up this week; I'll be deadlifting on Friday, so took the assistance work a little easier than normal today. Squats went excellent anyways, so why screw up a good day

[Coke]

Awesome seeing you in such a groove Keenan!!

[Cricket_Fire]

Thanks Terry, feels awesome to be doing this well this close to the meet




Nov 18/11 @ ironworks (10:30am)

Warmup consisted of driving to the gym, walking from the car to the rack, and carrying a bench over to sit on between sets

Reverse band Deadlift (reverse averages.. let go at top of knees):
585
635
660
**best ever with this setup was 655, and best recently was 605.. extremely pleased with this (especially since I squatted heavy 2 days ago lol)

Band Hamstring Curls - 4x12
Band side Bends - 4x12
Hanging Leg Raises - 3x12
Standing Calves - 4x12

Treadmill 70 mins


-awesome session... this might be the first time ever training is going better and better as the meet gets closer lol

[Coke]

Looking impressive to say the least dude.

[Cricket_Fire]

Thanks homie


45 mins cardio this morning


Nov 19/11 @ Ironworks (2pm)

Warmup stuff

Bench (long pause) - up to very easy 275x1
Bench (paused) (plus bands) - up to a tough but smooth 275x1
1 Board (paused) - 315x1, 335 miss

Dips - 4xbodyweightx20
Seated DB Clean - 4x25x12
Laying DB Extension // DB Lateral Raise - 2x35x8, 25x20

Treadmill 45 mins

[Cricket_Fire]

60 mins cardio this morn..

Nov 20/11 @ Ironworks (4pm)

Seated Cable Rows - 3x270x8
Pulldown (wide) - 2x225x8, 210x10, 180x12, 165x12
Widegrip Shrug - 3x405x8, 225x20 superset Machine Shrug 3x135/handx12, 90/handx15
Seated Cable Row - 3x150x15 superset DB Pullover 3x45x15

BB Curl - 3x80x10
Fatgrip Hammer Curl - 3x35x8

Treadmill 30 mins

[Cricket_Fire]

Nov 21/11 @ ironworks (9am)

PVC Roll / Shoulder warmup stuff

Speed Bench (paused) (no bands) - 9x185x3
Incline Bench - 245x5, 3x185x10

Superset:
1 Arm Overhead DB Extension - 3x30x8
DB Flies (slight incline) - 3x40x10
H Roll - 3x20x12

Superset:
DB Lateral Raise - 3x40x8
DB Extension (incline) - 3x30x10
Pec Dec - 3x14x12

Treadmill 30 mins. Another 30 later this afternoon followed by some stretching

Supersetted assistance work because I was dead tired and just wanted to go home faster

[BULK_BOY]

Solid work there matey. ;)

[Cricket_Fire]

Nov 23/11 @ ironworks (9:30am)

Warmup stuff

Squat - up to 455x5 and 475x5
SSB GM - 3x245x5
Hack Squat - 3x270x8
Abs / 45 degree hypers
Treadmill 90 mins

[Coke]

Digging the effort(s) man, ought to be pleased with everything these days.

[Cricket_Fire]

Thanks Terry. Real happy with everything but my bodyweight lol - looks like I'll be competing at 220 again this time. Good news is I'm definately looking at a better total in the same class. Hopefully get a tiny deadlift pr, bench 10-15lbs more, and squat another 30-50lbs hah

[Cricket_Fire]

An hour of cardio this morning, another hour this afternoon.. probably a bit of half-assed stretching before work aswell (usually involves stretching my calves, IT bands, and pecs 2-3x each while watching tv.. I always plan on doing more, but almost never do)


I might've screwed myself out of competing at a lighter weight class through a few fucked up weeks of diet; sitting at 230 right now. Odds are I'll be competing @ 220, stonger than I was last time (also 220)

[Cricket_Fire]

Irritated my calf again right up by the knee (same thing happened a couple weeks ago.. couldnt figure out if it was the hamstring or calf.. definately calf now) during cardio yesterday. I'll take it out today and tomorow, then hopefully get back to it Sunday. Last time it was tender the night it happened and a bit the next day, but totally fine after, so hoping for the same this time lol

[Cricket_Fire]

Nov 25/11 @ Ironworks (10am)

Warmup stuff

Bench (all paused):
3x45x5
95x5
135x5
185x2
225x2
245x2
275x2
295x2 **good pauses, moved well
305x1 **good pause, real smooth
2x315x1 **excellent.. not fast but didn't stall at any point. Good pause on each

2 Board - 335x1
Dips - 3x15
Seated DB Clean - 3x30x8
DB Lateral Raise - 2x40x10, 30x12
Laying DB Extension - 2x40x8, 30x12

[Coke]

Good deal with the benching sets...like the pauses you do, I'm just getting started with mine.

[Cricket_Fire]

definately think it'll help come meet time




Nov 27/11 @ Ironworks (4 in the freaking am)

Warmup stuff

Deadlift - up to 585x1, 610x1, 610x1

Hack squat 3x12
Hamstring Curl 3x12
Calves 3x12
**all real light, just blood flow stuff

-couldn't sleep so decided to go get my last heavy deadlift session in (instead of trying to fall asleep and getting up for it 3 hours later)... 610 was heavy but moved fairly smoothly

[Cricket_Fire]

Did some upper back.. nothing too strenuous. Some strict/lightish hammer strength rows, pulldowns, and shrugs

[BULK_BOY]

Hope that calf heals up real quick bro. 4:00am workout? that is some crazy shit. I could do that. But I'm not getting my ass out of bed at that time (unless I have a sick child) :)

Love the Bench.

[Cricket_Fire]

lol I was laying wide awake and couldn't sleep, so decided I might aswell just get up and deadlift

Calf fees fine already but gonna let it rest the next couple weeks

[Cricket_Fire]

Nov 28/11 @ Ironworks (9:30am)

Rotator Cuffs

Speed/practice Bench (long pause) - 12x225x1
Incline Bench - 4x225x6

DB Flies // H Roll - 3x40x12 // 3x25x12
Skullcrusher // Curl - 3x70x8 each
Overhead Extension // Hammer Curl // Lateral Raise - 3x25x12 each

[Cricket_Fire]

Nov 30/11 @ Ironworks (10am)

Warmup stuff

Squat - up to 500x4

45 degree hypers and abs to finish.. none difficult


-extremely happy with this (500 is what I squatted last meet)
-openners Saturday, then nothing but a bit of easy blood flow work throughout the week. Time to rest

[Coke]

On the mark with that shit, you are ready dude.

[Cricket_Fire]

Thanks bro. Fired up, ready to go!



Deload week.. I'll do a couple nice easy workouts.. nothing strenuous. Today..

Band Goodmornings - 5x10
Pullaparts - 5x15
Pushups - 5x10
Band Hip Abductions - 5x15
**supersetted

Band Pushdown - 3x10
Band Curl - 3x10
Scapular Pushups - 3x10
**supersetted

Laying Knee Tucks - 3x12
Seated Twists - 3x12
**supersetted

PVC Roll
Static Stretch (calves, hamstrings, ITB, quads/hip flexors, pecs, forearms)

[Cricket_Fire]

Stretched/pvc rolled yesterday. Another deload session (pretty much the same as last time) and stretched today. I'll be too busy to get anything done tomorow, so last one will be a super-duper easy deload workout/stretch Thursday.

Feelin ready!

[Cricket_Fire]

Weighed in at 99.7kg yesterday. Now I guess I gotta lift something...

[t gale]

hey good luck Keenan. looks like ur on point for good meet

[Cricket_Fire]

Squat:

485 - good

530 - good

550 - miss



Bench:

285 - good

314 - good

320 - good



Deadlift:

560 - good

606 - good

645 - miss





-overall, good day. Not happy with the deadlifts, but squat and bench are both pr's at this bodyweight

-got vids if anyone really wants to see them.. dont feel like uploading them if not lol

[Coke]

Made it happen and should be pleased with the results, especially the new PRs.

Wouldn't be surprised to see you take your deads to a new realm next time out, no doubt you will stay on it all.

[SELK]

upload the vids!

[ShooterX]

I bet you would get even higher numbers with some Polyester/Denim in the mix.

[Cricket_Fire]

Thanks guys. Shawn... watching that Ukranian kid really did tempt me... haha


http://i43.tinypic.com/2u4lqxc.jpg

[Cricket_Fire]

Dec 12/11 @ Ironworks (10am)



Rotator Cuffs

Pullups (dead hang) - 3x5



Military Press:

135x5

145x5

155x5 **not too hard but ribs killed doing these

3x115x12



Cable Row - 3x15

Swiss Bar Bench (tng, middle handles) - 3x185x10



Superset:

DB Flies - 4x50x8

Seated DB Clean - 4x25x10

Laying DB Extension - 4x25x10



Treadmill 30 mins. Another 30 this afternoon







-good session.. still feeling real tender



-I may or may not have somehow dumped one of my bench warmups at the meet onto my ribs... no real damage done as far as I can tell, just a wee bit sore lol

[BULK_BOY]

Congrats on your PRs Keenan. Sorry I couldn't make it to the show.

Nice pic btw. ;)

[Cricket_Fire]

My vids are so blurry I'm not even gonna bother uploading. One of the meet sponsors uploaded about 6 vids today.. one of them being me failing my last squat hahaha




http://www.youtube.com/watch?v=JkSpRqRqTN4&context=C2b488ADOEgsToPDskJZp8Seio2E9nUJClu2uYDd

[Cricket_Fire]

Alright, so plan for the next little while:

-back to dieting

-push/pull in March

-full meet at raw Nationals in May... last meet as a Junior so hopefully make something good happen





Training is going to change for the next little bit... basic plan right now is:



Main Lift 3 week cycles, work up to heavy sets of 5, 3, or 1 depending on the week. After the heavy work, drop down and do 2-3 sets of 10-20 reps. Main lifts will be squat/bench/deadlift/military press.



Next I'll hit a heavy assistance lift (ie. floor press on bench day) 3-5 sets 3-10 reps.



I'll finish off with any accessory work I deem nessecary (abs, triceps, shoulders, etc).. I'll probably end up supersetting a lot of this to keep my heartrate up, and get out of the gym a little quicker lol.



Cardio will start back down at 30 mins/day. I'm pretty heavy again so I shouldn't need too much to get me moving back down.

[Cricket_Fire]

Dec 14/11 @ Ironworks (10am)

Squat:
up to 3x425x5, then 3x315x12

Laying Hamstring Curl - 5x10x12
Leg Press Calves - 3x255x12


-felt something in rib area pop during first set at 425.. kept going cause I'm an idiot. Skipped ab work though. Nothing too serious just feels a little bit tender

[BULK_BOY]

Easy on dem ribs boy.

Plan looks good.

[Coke]

Generous amount of heavy leg work, very impressive!!

[Cricket_Fire]

Dec 16/11 @ Ironworks (12pm)

Bench:
3x245x5 (paused)
2x185x15 (touch n go)
**next to no setup on these

Hammer Strength Incline - 3x90/armx12
DB Lateral Raise - 3x25x15
Kettlebell Extension - 12x15, 8
Pushdown - mini x 20, 15, 15


-pressing felt strong, but my rib is fuuuuuuuuuuucked. Laying down and sitting back up very painful
-deadlift workout tomorow will likely be turned into hamstring curl and calves workout

[Cricket_Fire]

Dec 17/11 @ Ironworks (4pm)



Seated Leg Curl - 5x130x15

Hip Abduction - 3x300x10

Seated Leg Extension - 5x110x15

Donkey Calves - 5x450x15



Treadmill 30 mins





-just trying to get some work in without putting any pressure on the rib... reeeeeeeally boring workout

[t gale]

plan looks good Keenan. good luck

[Cricket_Fire]

Cheers Tim


Woke up in the middle of the night with the most horrible quad cramp I've ever had... apparently my body doesn't like nice and light leg extensions

[Cricket_Fire]

Dec 18/11 @ Ironworks (3pm)

Rotator Cuffs / Pec Stretch

Pullups - 4x6

Wide Pulldown:
180x12
3x210x8
165x15

1 Arm Hammer Strength Row - 5x135x10
1 Arm Hammer Strength Pulldown - 3x90x12
Hammer Curl - 3x35x10
Cable Curl (1 arm) - 3x30x12


-meh, all pretty easy, just trying to get some work in right now

[ThomasG]

Wow man congrats on the meet very solid total! I didn't know you were a JR either, crazy! Looks like your not too far off from 550 you popped out of the hole pretty fast.

[Cricket_Fire]

Thanks brotha. I was kind of surprised I didn't make the 550.. my 2nd attempt was the first time with over 500 on my back in a looooooooooooong time, but the way it moved, I was convinced 550 would've gone

[Cricket_Fire]

Dec 19/11 @ Ironworks (10am)

Incline Bench - 4x225x8
Hammer Strength Bench (flat) - 4x90/armx10
Pec Dec - 3x16x10, 1x12x15
Face Pull - 4x67.5x15
Pushdown - 4x37.5x15
Db Lateral Raise - 2x35x12, 40x8

Treadmill 30 mins


-rib seems like it's a tiny bit better, but still didn't wanna push it on military presses.. going to try and work around it as best as possible

[Coke]

A couple of extra days off here and there may just do the trick while healing up...having said that, I do indeed admire your work ethic just the same - constantly at it bro!

[Cricket_Fire]

Thanks bro I appreciate it. I won't be taking time off completely since this stuff doesn't bug it too much.. just gonna have to train like a sissy for a little while lol

Speaking of which, 30 mins cardio this am

[Cricket_Fire]

Dec 21/11 @ Ironworks (10am)

Seated Leg Extensions - 2x8, 2x15, 2x20
Seated Hamstring Curl - 2x8, 2x12, 2x15
Donkey Calves - 3x12, 2x20
Pulldown - 3x15

Treadmill 60 mins


-might all be in my head, but rib seems to be feeling a bit better... I'm gonna try and not do anything dumb to put back progress, but maybe get squatting/deadlifting again by the new year...

[Cricket_Fire]

30 mins treadmill yesterday



Weight's back on the way down, but we'll see what Christmas has to say about that for this week lol. 235 today

[Cricket_Fire]

Dec 23/11 @ Ironworks (11am)



Bench (paused):

225x3

245x3

275x3

275x5 **pretty surprised/happy with this lol

touch n go:

225x16



Incline Bench:

225x3

245x3

185x15



Hammer Strength Bench - 2x115x8, 90x15

Seated DB Lateral Raise - 2x20x20, 2x30x10

Pushdown - 3x160x8, 120x15



Treadmill 30 mins

[Coke]

Damn good day with the benching sets!

[Cricket_Fire]

Dec 24/11 @ Ironworks (2pm)

Pulldown (wide) - 3x225x8, 2x180x12
1 Arm Hammer Strength Row - 3x180x8
Seated Cable Row - 180x12, 190x12, 225x8, 150x12
Pulldown (wide) - 150x12/135x12/120x12/105x12
Seated DB Clean - 4x25x15
Hammer Curl - 40x8, 45x8, 50x8 (last set terrible form lol)
EZ Curl - 70x6, 2x50x12

[Cricket_Fire]

60 mins cardio this morning, followed by...


Dec 26/11 @ Ironworks (2pm)

Rotator Cuffs

Floor Press (paused):
up to 295x3, 315x1, 2x325x1
**old pr was 305 paused, 325 touch n go, so very happy with these

Closegrip Bench (touch n go) (hands an inch inside rings):
up to 225x8, 2x275x5, 225x12

DB Flies (slight incline) - 3x55x8
DB Bench // DB Fly (slight incline on both) - 2x70x10 // 2x40x10
Face Pull - 5x105x12
Pushdown - 2x8, 1 dropset after
Seated DB Lateral Raise - 3x35x10, 2x25x15

Treadmill 50 mins



-high volume to burn off some Christmas feasting
-bench is feeling exceptionally strong lately.. very happy with how it's been progressing

[Cricket_Fire]

60 mins cardio this morning. High volume leg stuff shortly... rib is feeling a lot better, so hopefully this will be my last lame "leg" day and I can start squats and deads again lol

[Cricket_Fire]

Dec 27/11 @ Ironworks (4pm)

Leg Extension - 5x10, 3x15, 2x20
Leg Curl - 3x10, 3x15, 2x12
Donkey Calves - 6x10
Widegrip Pulldown - 3x12, 2x15
Reverse Grip Curl - 3x12

Treadmill 30 mins


-already dreading the leg pain tomorow....

[BULK_BOY]

DOMS....gotta love em! :)

[Cricket_Fire]

Not nearly as bad as I thought.. teardrops are hurtin but the rest of my legs (including the other parts of my quads lol) are fine

60 mins cardio this afternoon. 90 tomorow (60 morning 30 night). Cardio's been increased this week to help combat Christmas eating and boozing lol

[SELK]

Where does your rib hurt? I have an upper rib out of place and it sucks.

[Cricket_Fire]

It's right down near the bottom on the right side. It's significantly better already so really hoping I'm back to normal in another week or 2

It really is a bitch of a spot to injure - everything you do hurts it haha

[Cricket_Fire]

Weight's at 229.5 this morning... no idea how I managed to lose 5.5lbs the week of Christmas, but there ya go lol

[Cricket_Fire]

Dec 30/11 @ Ironworks (9am)

Bench (paused):
3x295x1 **heavy but smooth, nice long pauses too
(touch n go):
225x19 **soft lockout on some of these

Incline Bench (touch n go) - 5x225x5
Dips - +25x10, 10, bwx12
Pec Dec // Reverse Pec Dec - 3x15x12 each
1 Arm Pushdown // 1 Arm Leaning Lateral Raise - 3x45x12 // 3x40x12

Treadmill 30 mins

[Coke]

Nice job throughout Keenan.

[Cricket_Fire]

Thanks homie

60 mins cardio after work tonight. Again in the morn tomorow

Tried deadlifting at work tonight.. pulled 405x1 without a belt and didn't feel any rib pain. I'll start deadlifts again with some speed pulls tomorow

[Cricket_Fire]

Dec 31/11 @ Ironworks (5pm)

Speed Deadlift - 12x315x3
Leg Extensions 3x8, 2x15
Leg Curls 3x12
Abs 4x12

[Cricket_Fire]

Jan 1/12 @ Ironworks (5pm)

Rotator Cuffs / Pec Stretching

Seated Cable Row (v-handle):
225x8
240x8
3x255x6
195x12

Pulldown (wide):
210x8
3x240x6 **little body english on the way down, then real slow negative
2x195x10

DB 1 Arm Row - 3x120x8
Machine Shrug - 3x135/armx15
Pulldown (wide) - 3x150x10 **super duper strict

EZ Bar Curl - 3x60x10
Hammer Curl (Fat Gripz) - 3x30x10
Seated Calves - 3x6 platesx8, 3x4 platesx15

Treadmill 60 mins

[Cricket_Fire]

Jan 2/12 @ Ironworks (3pm)

Rotator Cuffs

Bench (paused):
225x5
245x5
275x5
3x245x5

Floor Press (paused):
225x5
275x2 **felt way too heavy, cut it there
2x225x5

Incline DB Bench // Incline DB Fly:
2x80x8
2x80x5

Seated DB Laterals - 2x35x12, 2x25x20
Pushdown - 2 sets, 1 drop set
Seated DB Cleans - 4x30x12

Treadmill 60 mins

[Cricket_Fire]

30 mins cardio this morning, 30 this afternoon

[Coke]

Wow, truly generous with the cardio, fine workout efforts too!

[Cricket_Fire]

Thanks bro. Been leaning out pretty fast the past couple weeks (just about as lean as I was at 204, but a bit over 20lbs heavier). Now that the holidays are over I'll be dropping the cardio back down to 30 mins most days (maybe some extra on off days), so if I start stalling out I can increase it without feeling like I'm totally killing myself lol

[Cricket_Fire]

Jan 4/12 @ Ironworks (10am)

Dynamic Warmup

Squat:
3x435x5
**no rib pain at all
**normally gonna hit some higher rep squats after, but I'll be deadlifting in 2 days this week, so not today lol

45 Degree Hyper - 4x80x12
Hanging Leg Raise - 4xbwx12
Donkey Calves - 3x6 platesx15
Leg Extension - 3x305x8, 190x20

Treadmill 30 mins


-very happy with this, rib was totally fine during squats. Only thing that seems to bug it right now is lifting my right arm up and back (like a military press position)

[Coke]

Good deal man, glad to see you squatting big without issue.

[Cricket_Fire]

Jan 7/12 @ Ironworks (10am)

Dynamic Warmup

Speed Deadlift (alternating stances) - 8x365x1
**speed good, technique looked solid

Defecit Deadlift (standing on 45lb plate):
455x1
495x1
550x1
565x1
585x1
**really happy with this, haven't deadlifted heavy in a long time. Not sure if this is an alltime pr, but deffinately better than last time I did them (pretty sure I only got 545 last time and failed at this weight)
**it was heavy, but there was more in the tank.. it moved pretty well through the whole motion
**best of all, no rib pain!

45 Degree Hyper - 5x100x10
Pulldown Abs - 5x115x10
Hanging Leg Raises - 3xbwx15
Leg Extensions - 3x12 can't remember weight
Seated Calves - 3x6 platesx10

Treadmill 30 mins

[Coke]

Wow man, serious pulling work.

[Cricket_Fire]

THanks bro, I was really pleased with those pulls. Definately the most I've done from a defecit in recent times. I have a feeling I'd done 20lbs more at one point, but I had some more in the tank on that set, and it's been a month of no deadlifting. Big things comin!

[Cricket_Fire]

Jan 8/12 @ Ironworks (3pm)

Rotator Cuffs / Shoulder Mobility

Bench (paused):
+doubled minis:
up to 275x1 (ties pr), miss @ 285

Closegrip Bench:
285x3 (touch n go)
3x235x5 (paused)

Dips:
3x45x10
bwx15

1 Arm Leaning DB Laterals - 3x50x10, 30x15
Reverse Pec Dec // Pec Dec - 3x16x12, 12x15 (same for each)
EZ Bar Skulls (incline, lowered behind head) - 70x8, 2x50x12

Treadmill 30 mins

[Cricket_Fire]

Jan 8/12 @ Ironworks

Did upper back and cardio.. can't be bothered to write out what I did. Basically the same as last week but slightly heavier and/or more reps

[Cricket_Fire]

Jan 9/11 @ Ironworks (10am)

Bench (paused):
225x3
245x3
265x3
275x3
285x2 **didnt try 3rd, felt very weak today
245x3

Incline Bench - 4x225x6
Seated DB Laterals - 3x50x8, 2x30x13
Rope Pushdown - 3x105x8
1 Arm Pushdown (reverse grip) - 3x50x8
Seated DB Clean - 4x35x8

[ShooterX]

Hey, I joined a gym Good life, it doesnt even have a Power Rack...WTF did i do?

[ThomasG]

Solid pulls man I'm jelly.

[Cricket_Fire]

Shawn - you might aswell just turn in your man-card now hahaha

Thomas - much appreciated.. if I can just catch up to your bench I'll be happy haha





30 mins treadmill yesterday. Heading in to squat in a few mins... first time squatting this depleted in a while, we'll see how it goes lol

[Cricket_Fire]

Went much better than expected lol


Jan 11/12 @ Ironworks (9am)

Liniment / Dynamic Warmup / PVC Roll

Squat:
405x3
455x3
475x3
495x3

SSB Goodmorning - 3x225x8
Leg Raises - 4xbwx12
Donkey Calves - 4x6 platesx10

Treadmill 30 mins


-heaviest set of squats was real tough but not quite a 100% effort.. not a pr but it's deff the best I've hit at this bodyweight (500x4 was about 15lbs heavier)

[Cricket_Fire]

Posted some pics on another site from 1 year apart

http://www.muscletalk.co.uk/Progress-Pics-super-fat-to-less-fat-1-year-m4687166.aspx

[Coke]

Took a look at that thread, astounding the way you changed up!!

[Cricket_Fire]

Thanks Terry. Still got a ways to go, but I was fairly pleased seeing those pics




Jan 14/12 @ Ironworks (4pm)

1 Board (paused) - 325x1
2 Board (paused) - 335xmiss
Closegrip (paused) - 3x245x5
Dips - 2xbwx15



Jan 15/12 @ Ironworks (5pm)

BB Row - 5x225x8
Wide Pulldown - 3x240x8, 2x195x12, 165x15
1 Arm Hammer Strength Row - 3x180x8, 2x135x12
Shrug - 3x405x8, 2x315x15
DB Preacher Curl - 3x25x10
Hammer Curl - 3x45x8

Treadmill 60 mins

[Cricket_Fire]

Jan 16/12 @ Ironworks (9am)

Liniment / Rotator Cuffs / Shoulder Mobility

Bench (paused):
275x1
285x1
3x295x1

Incline Bench (touch n go) - 3x225x8
Pec Dec // Reverse Pec Dec - 3x17x10, 13x15
Seated DB Laterals - 45x6, 3x35x12
Rope Pushdown - 105x12, 3x120x10

Treadmill 60 mins

[ShooterX]

ARe you alive???

[BULK_BOY]

ARe you alive???

Apparently he is. There are some rumors flying around about him being seen coming out of the Mademoiselle Women's Fitness & Day Spa in London.......

Kinda creepy.

[Cricket_Fire]

There are pictures covering almost everything on the main page (random friend's facebook pictures..) something's fucked with my new computer on a couple forums. I'll post sporadic updates until I get this fixed lol

Last couple weeks bicep tendon has been really banged up when pressing, but it's still going fairly well.

Squat is going exceptional; 505x3 very smooth (not easy but no grinders) today. Deadlift is also going great; pulled 610 sumo, 585 against bands, and got a small personal best from a slight defecit (can't remember what it was off the top of my head)

Bodyweight's around 230

[Cricket_Fire]

http://www.youtube.com/watch?v=u9AOnzZoUtg&list=UUtRUyTMo6AcUxtGi8h56AWg&index=1&feature=plcp

600x3

[Coke]

Looking great in the vid, should be well pleased!!

[BULK_BOY]

Nice work bro! ;)

[Cricket_Fire]

Squatted 2 singles @ 535 (heaviest I've gone at this bodyweight). Heavy but smooth

Paused closegrip w/ 315. Bicep tendon totally fucked though so getting some deep tissue work done and resting it best I can

[BULK_BOY]

Sweet Squats!

[Cricket_Fire]

Pulled 640 yesterday

[BULK_BOY]

Nice Pull. Wish I could do that.

[Cricket_Fire]

Got some deep tissue work done the other day; found out I'm VERY tight through the pecs/triceps (I knew the pecs were, surprised about the tris) and my biceps are far too small/weak for my triceps lol. So lots of pec/tri stretching, with lots of curls. Getting my low body worked on later today, then going on a cruise tomorow. Come back fresh and ready to compete!

[Coke]

going on a cruise tomorow.

Wow, that's awesome...gonna be looking out for a couple of scenic pics, lol.

[Cricket_Fire]

I've got no idea how to get them from facebook to here so check out my fb page lol. Just got a few up with the fam