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Gable
09-09-2008, 02:15 PM
I thought I'd go ahead and start one here..

Some quick background info:

31
been training since Februaury 2008, before that nothing..minus a bit in high school...15'ish years ago.

Goals -
to get strong and large.

I started late jan, early feb at 247lbs, cut to 218'ish, and have been slowly bulking back up.. I am around 242 right now, at 5'8"

I'd like to hit 260 before I cut again.

I'll post last nights workout in a moment to start it all off..

Gable
09-09-2008, 02:17 PM
09/08/2008 - 1815 -

Warmups -
band pull down abs -
x20 x20
Band GMs -
x10 x10

Squats -
135 x5
185 x3
225 x3
275 x3
315 x3
365 x1
385 x1
405 x1 PR!!

GM's -
225 x8
225 x8
225 x8

BB Shrugs -
225 x20
225 x20
225 x20

Pull down abs -
x20 x20 x20

AWESOME Squat PR!!! I am super stoked about that one, it was hard, but I had a bit left in me. Very pleased about that.

bigmoney
09-09-2008, 04:16 PM
Dude, thats a badass PR man. I'll be damned if you leave me in the dust on your squats. I got some work to do!

Gable
09-09-2008, 04:40 PM
Dude, thats a badass PR man. I'll be damned if you leave me in the dust on your squats. I got some work to do!

Thanks man... don't worry, my bench SUCKS.

Besides.. I think I got a few lbs bodyweight on ya ... ;)

Gable
09-09-2008, 05:18 PM
09/09/2008 - 1715 -

Prowler work -
90lbs on for all sets

Forward drags -
35yards
x2 x2 x2 x2

Barbell Shrugs -
225 x20 x5 sets

Band pushdowns -
x40 x40 x20

Band face pulls -
x40 x40 x20

Band pulldown abs -
x20 x20 x20 x20 x20

Recovery/conditioning/ "stuff I suck at" workout.. Time to run to my daughters school for open house.

Gable
09-10-2008, 06:31 PM
09/10/2008 - 1745 -

Warmups -
side raises -
10s x12 / 10s x12

Front raises -
10s x12 / 10s x12

2 board presses -
45 x10
135 x3
185 x3
205 x3
225 x3
245 x3

3 board presses -
265 x2
275 x miss, board moved on me and I shifted my weight and missed it.

Face pulls -
55 x15 x4 sets

Triceps pushdowns -
75 x8 x3 sets

Hammer curls -
25s x15 x3 sets

The miss pissed me off, but I had the board held on with bands and it moved when I touched it.. blah blah blah, excuses excuses..

bigmoney
09-10-2008, 09:30 PM
Thats some pretty badass board pressing man. ****, first the squat, now the bench. Maybe I can still out deadlift you? ;)

Gable
09-10-2008, 09:51 PM
Thanks man! I haven't pulled from the floor in a while.. I need to before too long..1

I was pissed, I smoked 265 x2, but I loosened up a bit in the hole on 275 and that was that..

We'll see what happens next week!!

Coke
09-11-2008, 05:46 AM
Off and running away with it in here, good luck with your goals man.

Gable
09-11-2008, 06:22 AM
Thanks Coke, things are moving along nicely.

Gable
09-11-2008, 05:49 PM
09/11/2008 - 1800 -

Extra work -

All band work done with 2 double minis -

Face pulls -
x40 x40 x20 x20

Pull down abs -
x20 x20 x20 x20 x20

Neck work with my new Spud neck harness!!
10lbs x10 x6 sets

3o min walk

Thats it, just a bit of extra work.

Coke
09-12-2008, 05:36 AM
It would be interesting to see your Spud neck harness, can you put up the link to the site that has it?

Gable
09-12-2008, 05:57 AM
It would be interesting to see your Spud neck harness, can you put up the link to the site that has it?

Absolutely.

http://www.flexcart.com/members/elitefts/default.asp?cid=114&m=PD&pid=1941

Gable
09-12-2008, 06:23 PM
09/12/2008 - 1800 -

Warmups -
band gms x a lot
dislocates x more
butterfly groin stretch x a few

Squats -
135 x5
135 x5
185 x3
225 x2 x10 sets

GM's-
225 x8 x3 sets

Barbell shrugs -
225 x20 x3 sets

Standing pulldown abs -
2 mini bands
x20 x20 x25

Neck harness work -
10lbs
x20 x20 x20

Nice friday night workout, Ike is incoming and I will most likely be working a ton this weekend because of it.

Coke
09-13-2008, 06:03 PM
Hang tough down there man, hurricane Ike has definitely done some serious damage.

Gable
09-13-2008, 07:24 PM
He is banging it up for sure. Luckily, well east of me. Still causing lots of havoc at the office though.

Gable
09-14-2008, 05:04 PM
09/14/2008 - 1715 - DE Bench

Warmup - w/ mini bands
front raise -
x10 x10
side raise -
x10 x10 per side
flyes -
x20 x20

Flat bench -
45 x20
45 x20
135 x5
added doubled mini bands
135 x3 x8 sets

4 board presses -
185 x8 x4 sets

Militarys -
45 x20
95 x10 x3 sets

I have been fighting off a cold, no sleep this weekend thanks to work, and no appetite. I really felt it today.. I was WEAK.. I could have added more weight to the 4boards, but I have to hold em on with bands by myself, and getting in and out is a PITA.

1hour walk earlier today , will probably take another later. Its nice outside.

Gable
09-15-2008, 07:14 AM
The band setup:

http://i40.photobucket.com/albums/e228/gablebarber/IMG00047.jpg

I need to make something a little better.. they want to move around some.

Ben Moore
09-15-2008, 07:50 AM
Throw a couple 10's or 25's to either side of each dumbell. Keeps them from rolling.

Gable
09-15-2008, 07:53 AM
Throw a couple 10's or 25's to either side of each dumbell. Keeps them from rolling.

Great idea, Ben thanks!

I might just weld some pegs on or something to attach em to. I plan on getting a new rack in the spring anyway.

Ben Moore
09-15-2008, 07:57 AM
Great idea, Ben thanks!

I might just weld some pegs on or something to attach em to. I plan on getting a new rack in the spring anyway.

If you have the ability to do that great. Keep in mind that if your rack is not heavy or bolted down, the bands may tip it.

Gable
09-15-2008, 08:07 AM
If you have the ability to do that great. Keep in mind that if your rack is not heavy or bolted down, the bands may tip it.

Its neither, actually..

I am building a platform right now though, and will be able to bolt it down. I have to keep a loaded bar on the back when I use bands for pull downs, etc from the chin bar as it is.

Its kind of a flimsy rack, but it works for now.

Thanks for the tips, Ben.

bigmoney
09-15-2008, 09:23 AM
nice benching man. I gotta get me a neck harness and start working on my yoke. Whered you get yours?

Gable
09-15-2008, 09:27 AM
nice benching man. I gotta get me a neck harness and start working on my yoke. Whered you get yours?

EliteFTS - http://www.flexcart.com/members/elitefts/default.asp?cid=114&m=PD&pid=1941

It rocks dude.. it doesn't slip around and it fits my fat head easily, and is easy to adjust.

using it and shruggin my ass off 3-4 times a week now.. haha.. chasing the yoke!

Gable
09-15-2008, 05:37 PM
09/15/2008 - 1745 -

Warmups -
band gms-
x10

dislocates -
x10

Squats -
135 x5
185 x3
225 x3
275 x3
315 x3
365 x2
365 x1

GMs -
225 x8
225 x8
225 x12

Standing pulldown abs -
x20 x20

Its official I am sick as hell... barely ate today... I'm going for a walk in the nice weather, clear my head, then come home and crash.. maybe I can force down a decent meal..

I hate sick.

Gable
09-16-2008, 05:12 PM
09/16/-2008 - 1700 -

Prowler work -
90lbs on for all sets

forward drags -
35 yards
x2 x2 x2 x2 x2 - 30 seconds rest between each set

High handle sprint -
x1

Low handle sprint -
x1

Standing abs -
x20 x20 x20 x20

Side bend abs -
x10 per side x4 sets

Band face pulls - 2x doubled minis
x20 x20 x20 x20 x20

Low handle sprints are hell on my hips, great conditioning though. I want to slowly add more and more of those each week. Well, I don't WANT to, but I'm going to.

bigmoney
09-16-2008, 05:46 PM
how is the prowler from wes working out? Wes made my friend (the guy I lift with in houston) a mono attachment for his rack. This thing is freakin INSANE man. It's like something out of that game mech warrior.
He has a very mechanical mind. I talked to him yesterday and he was making a Ghr, reverse hyper, back raise, chest supported row attachment ( 4 pieces in 1) for his power racks. Apparently you press some button and it recoils to the top of the rack and is out of the way too.

Oh yeah , you need some average bands. Pulldowns with minis aint that much tension is it?

Gable
09-16-2008, 05:58 PM
how is the prowler from wes working out? Wes made my friend (the guy I lift with in houston) a mono attachment for his rack. This thing is freakin INSANE man. It's like something out of that game mech warrior.
He has a very mechanical mind. I talked to him yesterday and he was making a Ghr, reverse hyper, back raise, chest supported row attachment ( 4 pieces in 1) for his power racks. Apparently you press some button and it recoils to the top of the rack and is out of the way too.

Oh yeah , you need some average bands. Pulldowns with minis aint that much tension is it?

The prowler ROCKS.. Wes makes awesome gear... I just messaged him about making me a GHR, I've been saving my pennies for one. Then I'm getting him to make me a rack.. I'll have to ask him about that 4 n 1 deal.. I have such limited space..

I have to walk the minis WAY the hell out to get much tension..or double em over. I'll prolly order some averages or strongs this weekend. I'm still saving to get my Mustang GT in a few more weeks..

Gable
09-17-2008, 07:29 PM
09/17/2008 - 1830 -

Lots and lots of warmups -

Bench -
45 x20
45 x20
2board
135 x3
185 x3
225 x3
245 x 1
3 board
265 x1
275 x0 something in my elbow hurt bad suddenly.. ice time.

Lat pulldowns -
190 x8 x4 sets

Barbell shrugs -
365 x8 x4 shrugs
405 x8

Neck work -
10lbs x20 x20

Still feel week.. but getting better.. shrugs were awesome..

bigmoney
09-17-2008, 08:43 PM
very nice shrugs. I can tell you really want a big yoke ;)

Gable
09-17-2008, 09:01 PM
very nice shrugs. I can tell you really want a big yoke ;)

Thanks man.. damn right.. Yoke is where its at.. We just went to Chili's to FEED THE YOKE.. hahahah..

Im a shruggin fool.

Coke
09-19-2008, 07:24 AM
Im a shruggin fool.

No kidding bro, lol...effort looks damn good, solid benching sets.

Gable
09-19-2008, 07:33 AM
Thanks Coke.

My bench sucktasticness has really been a sore point for me lately. I need to back off a bit though, I'm hammering it too hard week in and week out. I am working on a deload plan for next week, since Its been about 8 weeks since I last took a whole week "light". I am also planning my next wave of training, trying to really focus on what I suck at.. which seems to be a lot.. haha.. especially with the benching. Its all a learning process, and I think I am starting to see where I'm especially weak in my bench.

I've been more consistent with the icing and that is helping recovery a lot, with contrast showers too, and eating right (ie: enough) I seem to recover better... sleep is still sucking this week, hopefully I can catch up on some of that this weekend.

I finally ordered some metal knee and wrist wraps, I'm hoping that helps a bit too.. Gonna get some metal pro briefs soon too..

I'm hoping to have my strongman yoke finished soon.. I wanna start adding that in saturdays for fun and variety... pulling platform is almost done too..

Gable
09-19-2008, 09:39 PM
Deload week - Day 1.

bud light tonight.. I think the guiness is all gone.. might be a few FIremans #4 left...

Gable
09-22-2008, 09:51 AM
Deload continues -

am cardio -

treadmill , 30 min 3.6

Gable
09-23-2008, 12:29 PM
Deload week continues -

DIdn't squat last night.. decided I need to take a break this week, as its been almost 2-3 months since my last one..

I have been feeling SUPER banged up, so this week is all stretching, some light band work, cardio and a bit of light prowler.

Next Monday starts a new 8-16 week training wave. I've modified my diet a bit too..

enjoying some light work.. sorta.. very anxious to start the next wave. Ordered some new bands, wraps, liniment, foam roller, etc.. from EliteFTS.. can't wait to get it all in.

bigmoney
09-23-2008, 03:47 PM
good thing you're deloading if you feel that bad. Looks like you got some goodies on the way too!

Gable
09-23-2008, 03:50 PM
Oh hell yeah..

Even Ice, contrast showers, icey hot, and daily stretching wasn't helping.. I knew I had gone too long, but didn't want to stop.. lesson learned..

I ordered a TON of stuff from EliteFTS, bands, liniments, rollers, knee wraps, wrist wraps, spud straps.. I think I forgot to order muscle sandwhiches though.. they sound tasty..

I'm saving for a powerbar, 8 new plates.. and a rack, ghr, etc.. from Wes next.. time for more OT!

I can't wait to get it all..

Gable
09-24-2008, 05:24 PM
Deload week.. 09-24-2008 - 1745 -

Tons of band work for warmups
flys, side raises, pushdowns, face pulls, front raises..etc.

Bench -
45 x20
45 x20
135 x12 x4 sets

flat back, no arch, no leg drive, it felt funny compared to how I normally lift.

Superset of, db flyes, db presses, concentration curls -
20s x12 x3 sets no rest..

I can't believe that was actually hard.. I was up ALL night with a sick kid, and haven't eaten for **** today.. oh well..

Next Monday starts the new training wave, so I'm soaking up the easy time now.

Coke
09-25-2008, 05:58 AM
Nice job with the deload this week man.

Gable
09-25-2008, 04:54 PM
Thanks Coke! I'm sort of enjoying it.. mostly I'm just excited to get back into things next week... this is good for me though.

09/25/2008 - 1715 -

Deload continues -
lots of band warmups, stretches, dislocates, etc.

Shoulder superset - side raises/front raises -
20s x12
20s x12
20s x12

H rolls -
20s x8
20s x8

Just a bit of shoulder work, I am really REALLLLLLY trying hard to keep it uber light all week. I've even been doing cardio right when I wake up.

Gable
09-25-2008, 06:50 PM
Got some goodies in from EliteFTS some Metal knee wraps and wrist wraps and a 6" x 36" foam roller..

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=143&pid=1468

I just went through a bunch of stretching, etc. using that sucker.. Works my IT band was TIGHT as hell, I didn't realize how tight I was everywhere.. I think I'm gonna use it daily until I get a bit more flexible, then just use it before and after workouts.

Still sorta readin up on the whole deal..

Gable
09-26-2008, 06:29 PM
Deload week, almost over.

09/26/2008 - 1815 -

Prowler work -
4 plates on for all trips

35yards forward drags -
x2 x12 "sets" about 60-90 secs rest between

4 plates plus my 5 year old and 7 year old on

forward drags 35 yards,
x1
x1

done.

I did a bunch of stretching before, and am doing some foam roller work now.. then its shake, shower and sleep time.

Doing 2 sets of neck work every night and am, plus cardio in the am.. its kinda fun.. and seems to help me wake up.. and I get to watch the news for once... I might keep this going, the extra conditioning cardio and stretching/mobility stuff is making me feel a bit better..I think thats gonna get even better now that I have the roller..

Coke
09-27-2008, 04:47 PM
Good deal on the new equipment man...fine session with the kids in tow.

Gable
09-27-2008, 05:17 PM
Thanks Coke!

It was nice and challenging with them on for sure..

I cant freakin wait to try the new knee wraps Monday... I'm pumped..

Gable
09-28-2008, 10:00 AM
Sunday - 09/28/2008 -

Last day of my "deload" week, which has been mostly a week off from training. Lots of extra cardio, stretching, some foam roller work, and a bit of lifting here and there.

I am feeling a thousand times better than I did a week ago, and I am more than ready to get started on my next 8 -16 week wave.

I've spent a lot of time this week (and a few before) thinking about what I need to work on, what my specific short term, and long term goals are. I have modified my diet a bit, essentially just keeping calorie intake around my approximate maintenance, but dropping carbs a bit for now. I am also limiting my cheats much better, and making better choices overall.

On my next wave, I plan to add in more of the following if for nothing more than to make me feel better day to day.

Cardio - light treadmill / daily walks with the dogs / light prowler 3-5 times a week

flexibility - Something I have ignored too often in the past, and am now working a bit harder on.

mobility/recovery , etc. - Foam roller work, band work on off days, etc. more ice, and contrast showers, and being a bit more smart about when to back off and when to push harder.

I am hopeful that my new plan will allow me to progress to my goals for the winter.

Time will tell.

For now, back to football replays and coffee..

Gable
09-29-2008, 06:13 PM
09/29/2008 - 1700 -

Warmups -
door stretches
dislocates
band gms
step ups

Squats -
135 x5
135 x5
185 x5
225 x5
275 x5
315 x5

Rack pulls - low pin 1-2" below my knee
225 x5
275 x5
315 x5
365 x5
405 x5 pr

Barbell Shrugs -
225 x30
225 x30
225 x30

Power squat machine -
4 plates x8
6 plates x8
8 plates x8

Pulldown abs -
50 x15
50 x15
50 x15

roman chair situps -
bw x10
bw x10
bw x10

neck harness -
20lbs x20
20lbs x20

Felt good to get back to full speed. Squats were a bit weaker than I wanted, I need to hit more abs I think. Overall a nice workout.

Coke
09-30-2008, 05:32 AM
Real nice effort man, looking great.

Gable
10-01-2008, 07:05 PM
10/1/2008 - 1810 -

Warmups -
side raises x10 x10 x10
front raises x10 x10 x10
face pulls - mini band - x20 x20 x20

Bench -
45 x20
45 x20
135 x5
135 x5
185 x5
205 x5
225 x5

lat pulldowns -
200 x8
200 x8
200 x8
200 x8

Face pulls -
60 x20
80 x10
80 x10
80 x10

BB Shrugs -
315 x25
405 x10
405 x13
405 x12

db curls -
25's x10 each arm
25's x10 each arm
25's x10 each arm

Nice pace tonight, kept things moving and felt better with my setup, even though my lower back/hams were tight as hell from Monday.

Coke
10-02-2008, 06:14 AM
Solid numbers there bro.

Gable
10-02-2008, 07:02 AM
Thanks Coke.

I was pleased, especially on my now "reduced calorie" intake, trying to slowly shed a few lbs.. so I can bulk again this winter in time for the holidays... :D

bigmoney
10-02-2008, 05:59 PM
wow dude you are getting much stronger in a hurry! Bastard!!

Gable
10-02-2008, 06:03 PM
Thanks man.. I've been busting my butt, and really focusing on getitng diet right, and it seems to help.

Plus I just came off a nice deload week, and am feelng extra spunky this week.. haha

Gable
10-04-2008, 10:13 PM
10/4/2008 -

Yoke -
230lbs
35 yards
x2 x2

320lbs
35 yards
x1 x1 x1 x1 x5

230lbs
35 yards
x2

Prowler -
2 plates
35 yards
low handle sprints
x2

high handle sprints
x2

I scored a new Texas Power bar today, 6 more plates, and my bro finished my Yoke.

I celebrated by smoking 10lbs of pork ribs, 4lbs of beef ribs, then grilling 10lbs of fajitas..

awesome Saturday.

Coke
10-06-2008, 04:50 AM
I celebrated by smoking 10lbs of pork ribs, 4lbs of beef ribs, then grilling 10lbs of fajitas.

That's enough grub for an army, lol...good deal on the new power bar and added plates.

Gable
10-06-2008, 05:50 AM
Haha... a couple of friends came over to watch the fights, and I wanted to cook up a bunch of grub for my lunches this week... It was quite a lot of food...

The bar is very nice I am quite pleased about scoring all the goodies this weekend.

Gable
10-06-2008, 06:21 PM
http://i40.photobucket.com/albums/e228/gablebarber/shrug.jpg

http://i40.photobucket.com/albums/e228/gablebarber/455.jpg


10/06/2008 - 1730 -

Warmups -
dislocates, door stretches, band gms, step ups -
xlots

Squats -
135 x5
185 x5
225 x5
275 x5
315 x3

Rack pulls -
225 x5
315 x5
365 x5
405 x4
455 x1 PR!
455 x1 PR!

Barbell Shrugs -
225 x30
225 x30
225 x40

Pulldown abs - 2x light band
x50

neck harness -
20lbs x20 x20

Pretty stoked about the rack pull pr, especially since I've been half sick for 2 days, and felt pretty weak starting off.

My oldest daughter tooks some pics of my sweaty ass during the shrugs and one of the 455 pulls.

Lots of work to do... LOTS. I need to get a new belt, that skinny little thing kills me and I can't push against like I'd like to. I plan on ordering one from EliteFTS.com soon.. very soon!

Shake, shower, ice and sleepy time for me now.

bigmoney
10-06-2008, 08:15 PM
very nice rack pulls man!! Wes told me he got you the plate and bars.....good stuff. He was supposed to get me 4 plates. FYI, you can get a SSB cheap for 175$ if you want it (that is if Gary still has it next time Wes goes down there). I was going to take it but don't have the cash right now.
Also, if you are thinking about an EFS belt, get the Retro series. I have the beast, a 13 mm belt. It is still being broken in 10 months later......

Gable
10-06-2008, 08:24 PM
If I had the cash I would score that ssb ... I need to see if I can rustle that up..

I'll check out the retro series.. last thing I need is a belt thats too tight...

I ordered more stuff from EliteFTS last week.. and a HUGE order from ALN.. I can't wait to get my goodies in..

I seriously have no neck.. those pics are funny.. my daughter was laughin her ass off over the face I was making... little stinker.

Coke
10-07-2008, 04:43 AM
Serious stuff man, looking great.

Gable
10-07-2008, 05:11 PM
Thanks Coke, Money~~

10/07/2008 - 1700 -
Yoke -
230lbs for all sets
100 feet
x1 x2 x2 x2 x2 x2

Pulldown abs - 2x choked light bands
x20 x20

neck harness -
20lbs x20
20lbs x10

nice little conditiong/abs session.. foam roller work time

Coke
10-08-2008, 08:02 AM
Fine conditioning effort bro.

Gable
10-08-2008, 06:27 PM
10/08/2008 - 1800 -
Warmups -
side raises, front raises, flyes, band pull aparts, light band face pulls
x ****load

Bench -
45 x20
45 x20
135 x5
135 x5
185 x5
205 x5
225 x3
235 x2

Low rows - wide bar
200 x10
200 x10
200 x10

low rows - v handle
200 x10
200 x10
200 x10

Triceps pushdowns -
75 x10
75 x10
75 x10
75 x10

Dips - (dumb idea after pushdowns)
bw x3
bw x3
bw x4
bw x4

Face pulls -
75 x10
75 x10
75 x10
75 x10

h rolls -
12's x10
12's x10

rear raises -
12's x10
12's x10

Pissed off about the weak ass bench.. so I did ****tons of volume on the rest of it.

neck work and foam roller later.

Gable
10-09-2008, 08:30 PM
10/09/2008 -

neck harness -
20lbs x30
20lbs x30
20lbs x30
20lbs x10

barbell shrugs -
225lbs x30
225lbs x30
225lbs x30
225lbs x10

pulldown abs - 2x chocked light bands
x30
x30
x30
x10

why not.

Coke
10-10-2008, 05:27 AM
Good job for both days guy, keeping in stride.

Gable
10-11-2008, 03:04 PM
10/11/2008 - 1520 -

Neck Harness -
20lbs x30
20lbs x30
20lbs x30
20lbs x30

BB Shrugs -
225lbs x25
315lbs x20
405lbs x15
225lbs x25

Pulldown abs - 2x choked light bands
x40
x48
x44
x40

Pullups -
x6
x4
x6
x5

No excuses.

Coke
10-11-2008, 06:17 PM
Good deal on the pullups...really repping out the past few sessions.

Gable
10-11-2008, 07:53 PM
Thanks Coke. I am trying to kick it up a bit.. and thanks to Brent's influence I am gonna start a 5/3/1 this week... working out the particulars on it now... looks like a fun routine.

I'll post my thoughts on it all later..

Gable
10-13-2008, 06:35 PM
10/13/2008 - 1800'ish

Warmups -
bw squats
dislocates
door stretches
stepups
x 1 Metric ****ton

Squats -
135 x5
185 x5
225 x5
275 x5
315 x5
335 x5
355 x5

kicked my ass into the ground..

Front squats -
135 x10
135 x10
135 x10

Lunges - terrible idea
x12 x12

Pulldown abs - 2x light bands, choked
x100

I felt like CRAP all day, was up late last night... I felt weak, and wanted to puke for most of the session.. I guess I'm just stubborn enough to stick through it..

I'm keepin my PWO Opticen shake down so far.. but I feel a rumble.. I thnk its gonna be an early night for this cowpoke.

bigmoney
10-13-2008, 07:26 PM
INSANE squatting today dude. Is that the start of 5/3/1??

Sorry about not emailing/call you man. I didn't get to a computer for 2 days or so.

Gable
10-13-2008, 07:29 PM
Yep, started today, doing the "bb" version.. basically..

The squats were burly.. but I made it through, the Front squats are gay, and I hate them. Therefore I know I need to do them more...

No worries man.. I ended up going to the bar, having some beer, watched the cowboys lose (DAMNIT!) and took home a cute college chick.....

Good times in San Marcos.

Gable
10-13-2008, 07:31 PM
I should mention that the back squats were hard as hell.. I might have to modify my goals for this one.. but I want to see how I do from this starting point.

I felt like my knees were starting to drift inward a bit as I came out of the hole on the last two sets.. holding my big toe up and trying to spread my knees out seemed to help a bit..

I wonder what thats from?

Coke
10-14-2008, 06:43 AM
That's a big squat workout, nice job.

Gable
10-14-2008, 05:15 PM
Xtra -

pulldown abs -2x choked light bands
x20 x20 x20 x20

side bends - 2x choked light bands
x10 x10 x10 x10 each side

Foam roller -
glutes,hips, hams

Gable
10-14-2008, 05:48 PM
Extra - evening edition -

Pulldown abs - 2 choked light bands
x20 x20

BB Shrugs -
225 x15
315 x15
405 x10
315 x15

Neck harnes -
20lbs x20
20lbs x20

Pullups -
x6 x5 x5 x5

Chins -
x4 x4 x4

Done.

Time for a baconator or six.

bigmoney
10-14-2008, 08:04 PM
If that was your first day and you said they were hard (as well as having form issues) then I highly suggest lowering your weights. You will burn out quickly which is not what the program is designed to do.

Nice work, enjoy your 6 baconata's

Gable
10-14-2008, 09:42 PM
Yeah.. I was sick the night before.. so it MIGHT be that..

I'm gonna feel out next week, and if need be, drop down 10-20lbs.. I'm using this first 4 week wave to feel out where I need to be.. and just kinda tweak the program..

I had double stacks instead...4 of em, washed down with a coke, and a quart of milk.

Once again, life in the Titty City is good.

Gable
10-15-2008, 06:39 PM
10/15/2008 - 1800

Warmups -
lots of shoulder warmup stuff as they were hurting badly today.

Bench -
45 x20
45 x20
135 x5
185 x5
205 x5
215 x4
225 x3

shoulder and elbow were KILLIN me at this point. I need to re-evaluate things.

incline db press -
50s x12
50s x12
50s x12
50s x12

That was all I could do.. another ****ty workout after another ****ty night of sleep.. and barely eating all day.

bigmoney
10-15-2008, 06:50 PM
dont' kill yourself over one bad workout man. What's up with your shoulder?

Gable
10-15-2008, 06:54 PM
Yeah.. I'm not. I guess I've just been in a ****ty mood this week.. work has been kickin my ass, and I'm not sleeping, or eating worth ****.. last night was the only full meal I've eaten all week.. which is NOT like me.. haha..

I think the shoulder pain is because I was an idiot and did pullups and chins last night, which are always hard on my shoulder/elbow, add no sleep and little food.. and I think it was just a ****ty day in that regards.

Ice is helping a ton, and I just popped some IBU...

The good news is, I think I am seeing how to adjust the 5/3/1 to fit my goals.

Coke
10-16-2008, 05:54 AM
A days break won't hurt, especially when you overloaded all around...props for being so relentless.

Gable
10-17-2008, 06:40 PM
Thanks Coke.. last night was a nice night off.. I went to Outback, had a monster Ribeye and a double order of Brocoli, some shrimp and about a gallon of water..

I slept like a champ too.

Gable
10-17-2008, 06:41 PM
10/17/2008 - 1815

After warmups of band gms, dislocates, etc.

Deadlift -
135 x5
225 x5
315 x5
365 x5
405 x3 PR!

Pullups - 30 seconds rest between sets
x6
x6
x5
x5

BB shrugs -
225 x25
315 x10
405 x10
455 x10
225 x 15

Pulldown abs - 2x choked light bands
x40

Awesome friday night.. time for ice and muscle sammich. I also got my EliteFTS Deadlift/Squat Index DVD in, I know what I'll be watching tonight!!!

Coke
10-18-2008, 07:02 PM
Impressive effort all around bro.

Gable
10-18-2008, 07:56 PM
Thanks Coke, thats the first time I've dl'ed in some time, usually just doing rack pulls after squats. I missed doing dl's and am really starting to dig this new split (5/3/1), even though I didn't stick to the plan, actually went a bit over on the DL's.

Back to the game.. :D

Gable
10-19-2008, 07:02 PM
10/19/2008 -

Military press -
45 x15
45 x15
95 x5
135 x5
155 x3
135 x7

Up rows -
95 x10
95 x10
95 x10
45 x15

Side laterals - 30 seconds rest between sets
10s x10
10s x10
10s x10

Chins -
6
7
6
5

Nice Sunday evening.. stupid Cowboys lost.. oh well, the 'Horns are numero uno in the BCS... thats awesome.

Gable
10-20-2008, 05:38 PM
10/20/2008 -

Squats -
135 x5
185 x5
225 x5
275 x3
315 x3
335 x3
355 x3
375 x3
315 x6

Lunges -
x10
x10
x10
x10

pulldown abs - 2x choked light bands
x100

Damn... the 375 for 3 felt better than I expected. I felt really strong... kept the training brief but intense today... felt awesome.

bigmoney
10-20-2008, 07:17 PM
Very nice volume man. Great work!

Gable
10-20-2008, 07:56 PM
Thanks dude.. I wanted 315 x10 .. but I was just plain EMPTY by the time I got to 6.. I sat there for a minute trying to catch my breath.. but not dice.. I just got loose, so I re-racked it and move on.

5/3/1 is rockin... still tweakin, but I think its gonna work very well.

Coke
10-21-2008, 05:55 AM
Good job both days, especially with those big squats.

Gable
10-21-2008, 06:27 PM
Thanks Coke!


10/21/2008 -

pulldown abs - 2x light bands
x20 x20 x20 x20

asst chins - w/light band
x12 x10 x9 x9

ZenMonkey
10-22-2008, 12:33 PM
Nice squatting and DLing! Both seem pretty close eh? My 1rm DL is about 150lbs heavier than my squat.

Your volume is quite low, how does that compare to higher volume (that is if you have ever done any)?

Gable
10-22-2008, 12:40 PM
Nice squatting and DLing! Both seem pretty close eh? My 1rm DL is about 150lbs heavier than my squat.

Your volume is quite low, how does that compare to higher volume (that is if you have ever done any)?

They are close, currently. I wasn't deadlifting hardly at all, usually just pulling from the low pins on the rack after squats. I just started 5/3/1, and the daily volume is less, but I really like it.

I think the DL will be shooting ahead, I can feel I have much more power in me, but who know's .. we'll just have to see how it progress.

The higher volume is hard on me, honestly. I am trying to stick with the basics, squat, bench, dead, pullups, dips, lunges, and militarys, and basically just hit those (or variations thereof) intensely until I stagnate. The 5/3/1 is right in line with that, and with some tweaking I think its going to work well for me.

ZenMonkey
10-22-2008, 01:57 PM
They are close, currently. I wasn't deadlifting hardly at all, usually just pulling from the low pins on the rack after squats. I just started 5/3/1, and the daily volume is less, but I really like it.

I think the DL will be shooting ahead, I can feel I have much more power in me, but who know's .. we'll just have to see how it progress.

The higher volume is hard on me, honestly. I am trying to stick with the basics, squat, bench, dead, pullups, dips, lunges, and militarys, and basically just hit those (or variations thereof) intensely until I stagnate. The 5/3/1 is right in line with that, and with some tweaking I think its going to work well for me.

Sweet man, we are of the same school of though for sure. Keep workin hard! :shoot:

Gable
10-22-2008, 06:40 PM
10/22/2008 -

DB incline press -
35s x16
45s x12
55s x11
65s x8
75s x4

Incline db flys -
25s x13
25s x12
25s x12

roman chair situps -
bw x12
25 x8
bw x12

dips -
5
5
4

ez bar curls -
65 x12
65 x12

reverse grip ez bar curls -
65 x8
65 x8

side laterals -
10s x15
10s x15
10s x15


The "what I suck at" workout.. low end strength/stability.. so its db's for awhile..

bigmoney
10-22-2008, 10:41 PM
i suck at everything......what should i do?

Coke
10-23-2008, 05:14 AM
Ought to be feeling super now days the way you're going about things.

Gable
10-23-2008, 06:50 AM
i suck at everything......what should i do?

hahahah.. Everything.

I sorta suck at everything too, dude..especially where bench is concerned.. I'm hoping the db work will give me some low end strength, and stability.. or.. help it at least.

ZenMonkey
10-24-2008, 12:56 PM
Strong DB presses man! I cant imagine following that up with flys and dips... the only pushing movement I did today was OH press and couldnt hold myself up in pushup position while stretching, my chest and tris were shaking like crazy. Youve got nice chest/delt/tri endurance! Good job

Gable
10-24-2008, 01:02 PM
Strong DB presses man! I cant imagine following that up with flys and dips... the only pushing movement I did today was OH press and couldnt hold myself up in pushup position while stretching, my chest and tris were shaking like crazy. Youve got nice chest/delt/tri endurance! Good job

Thanks man. I feel like they are weak, so I hit em as hard as I can.. by the time I did dips I was shaking like a maniac.. I had to really breathe deep, and get tight to stay in control.... wednesday is a fun day for me. I train alone most days, and wednesday I go to a bro's house, he has lots of equip, and we rock out for a few hours.,. hittin all sorts of stuff... its good times, and always a killer session.. at least volume wise.

Im gonna try your front squat idea.. I'd love to be able to clean grip the bar and be more solid, I think I could be a hell of a lot stronger on my front squats.

ZenMonkey
10-24-2008, 01:40 PM
Right on man, just keep that posture tight.


http://www.youtube.com/watch?v=pnWgjfQBk-4
http://www.youtube.com/watch?v=sebbhlKhs2E&feature=related

Gable
10-24-2008, 01:53 PM
Thanks for the links man.. diggin on em now.

Gable
10-24-2008, 06:00 PM
10/24/2008 - 1820

Rack pulls - lowest pin 1-2" below my knee
135 x5
225 x5
315 x3
365 x3
405 x3
455 x1
525 x1 PR!

assisted chins - light band around my foot - 30 seconds rest between
x6
x6
x6
x5

pulldown abs - 2x choked light bands
x50
x50

Done.

The pr was HUGE for me, I am very pleased, and I think I had another 10-20lbs in me.

Coke
10-25-2008, 05:19 PM
Awesome rack deads man, heavy stuff.

Gable
10-25-2008, 05:47 PM
Thanks Coke.. it felt awesome. Came up fast and smooth..

I'll see what I can do from the floor in a few weeks..

Tonight its Steak Oscar, grilled asparagus and bannanas foster!

ZenMonkey
10-25-2008, 08:55 PM
Damn man! 525!! 5 plates is sick!

Gable
10-25-2008, 10:55 PM
Thanks Zen.. I am very pleased about that pull.. I just sorta went for it after 455 and it flew up.. very pleased..

Gable
10-26-2008, 01:31 PM
10/26/2008 -

Military press -
45 x20
45 x20
95 x5
135 x3
165 x2
135 x6

Upright rows -
95 x12
95 x12
95 x12

side/rear/front raises - superset -
20s x8
20s x8

bb shrugs -
225 x25
315 x15
straps for the last 3 sets
405 x10
315 x15
225 x40

pulldown abs - 2x choked light bands
x20
x20
x20

my shoulders are weak... gotta keep plugging along at em.

McD's time.. and I'm gonna re-watch dad's documentary this afternoon.

Coke
10-27-2008, 05:20 AM
Shoulder's aren't weak bro, lol...sets for the traps are ace.

ZenMonkey
10-27-2008, 12:28 PM
Good work man... I still cant get over the muscle group endurance you have. Thats sick.

Gable
10-27-2008, 12:32 PM
Good work man... I still cant get over the muscle group endurance you have. Thats sick.

Haha.. thanks man.. and I was bitching to myself about not hittin em enough.. I tend to be hard on myself that way sometimes...

I felt weak yesterday.. the superset was almost impossible.. I was cheating a few reps.. swinging more than I'd like.. I think I'm gonna drop that down to 10lbers til I can hit 25+ reps.. then move up..

ZenMonkey
10-27-2008, 12:34 PM
Cool man. I love sprawling the entire spectrum of set/reps too. Good plan.

Do you ever do any strict standing OH Pressing? Those blow my delts/tris outta the water

Gable
10-27-2008, 12:40 PM
Cool man. I love sprawling the entire spectrum of set/reps too. Good plan.

Yeah.. I need to step back and bring the endurance up a bit more, at least thats what I WANT to do. :D



Do you ever do any strict standing OH Pressing? Those blow my delts/tris outta the water

The militarys are done standing, no leg drive.. is that what you mean? They hit my tris/delts hard as HELL.. I have to rest my arms UP on the power rack between the heavier sets.. hahaha..

ZenMonkey
10-27-2008, 12:50 PM
Pressing from clean grip.

Gable
10-27-2008, 12:54 PM
Pressing from clean grip.

Yeah.. thats how I do em.. unrack, push from the top of my chest, almost smash my nose.. etc.. :D

Should I flare my elbows any? keep em in? I try to keep em in..


Wait.. maybe Im not doing clean grip..

I do this:

http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html

ZenMonkey
10-27-2008, 01:26 PM
Hmm. I think they have mislabeled it. Im not sure. I think Military Press = Behind Neck Press.

Sounds like you are doing an OH Press.

Start in Clean/Front Squat Position (shoulders rolled back, elbows high, and the bar finding a resting place on your delts so that you dont need to hold it there even though you will be holding it there)

As you approach the top of the movement shrug your shoulders up, push your head forward (after bar passes your head) and flex your quads. You should get more muscle activation thus push more weight thus develop shoulders more.

Gable
10-27-2008, 01:46 PM
I dont do behind the neck, that freaks me out. haha..

I never thought to flex my quads.. interesting.

Thanks man!

Gable
10-27-2008, 06:55 PM
10/27/2008 - Squat night -

Warmups -
step ups, dislocates, door stretches, band gms, bw squats
x a lot

Squats -
135 x5
185 x5
225 x5
275 x3
315 x3
365 x3

Good mornings -
225 x12
225 x10

pulldown abs - 2x choked light bands
x50

I had a very fast session, kept rest times under 60 seconds.. which was HARD on the last two sets of squats and BOTH darn sets of the GMs.

My low back/glutes were pretty fried to start from Friday's 75lb pr... so I don't feel too bad about the low volume and low numbers.

I had to run to my oldest daughters school for a Fathers Math Night event.. we had a blast.

Foam roller, and bedtime now.

bigmoney
10-27-2008, 07:03 PM
Killin it Gable.....great work

Gable
10-27-2008, 07:10 PM
Thanks man.. I have been busting my butt lately.

Coke
10-28-2008, 05:05 AM
Numbers are very nice, especially with short rest times between sets.

Gable
10-28-2008, 09:44 AM
Thanks Coke. It was kinda nice to keep the pace up.. although I was out of gas VERY quickly.

TXStrong
10-29-2008, 01:12 PM
Nice squat work man. Those were fast sets.

Gable
10-29-2008, 01:17 PM
Thanks man, it was hard as hell to keep the pace. When my daughter got home I was wrapping it up, she said I looked like I was sick.. hahahah..

ZenMonkey
10-29-2008, 01:37 PM
yea bro.. good squats and good good mornings. Nice!

Gable
10-29-2008, 06:15 PM
10/29/2008 -

Lots of warmups -
band pushdowns, flys
side raises, front raises, etc

Incline DB press -
45s x12
55s x12
65s x8
55s x14

Face pulls -
70 x15
80 x15
80 x15
80 x15

Lat pulldowns -
225 x8
225 x8
225 x6
180 x12
170 x12

BB Shrugs -
225 x25
315 x15
405 x10
315 x15
225 x35

Done. I kept rest times down to around 60-90 seconds between sets and really rocked through it. I want to get my conditioning up a bit, before I start hitting it super heavy again. Still a few nice session, I feel good tonight, even on 800less cals than normal.

Coke
10-31-2008, 11:07 AM
Good job man, conditioning level is on the rise.

Gable
10-31-2008, 06:21 PM
Thanks Coke, I am really trying to kick it up. I'll post a link to my diet info as well, if anyone is interested.

http://gablebarber.blogspot.com/search/label/diet ---- Any diet related posts will be tagged there.


10/31/2008 -

Warmups -
bw squats
band gms

Deadlift -
135 x5
185 x5
225 x5
275 x3
315 x3
365 x1
405 x1
455 x1 PR!

assisted pronated grip pullups (blast strap handles) - choked light band
x9
x8

towel pullups - with choked light band (grip killers!)
x6
x5

Superset all the rest:

Pulldown abs - 2x choked light bands
x20
x20

Side bends - 2x choked light bands
x10 each side
x10 each side

Barbell Shrugs -
225 x20
225 x20

Neck harness -
20lbs x20
20lbs x20

The superset was fun, but kicked my butt, no rest time, just excercise to excercise.

The 455 x1 Deadlift PR was killer, very smooth but a little slow. It felt great to pull that much off the floor. Very pleased.

Diet -
I ate like crap all day. Its my one day to do so, and I lived it the hell up. Gonna aim for one cheat day/2weeks.. we'll see how that goes.

Viking_Power
10-31-2008, 08:35 PM
You've been hittin it hard, nice dl pr bro.

Dingus
10-31-2008, 10:17 PM
Nice job on the deadlift bud keep up the good work!

Gable
11-01-2008, 01:26 PM
Thanks y'all!

I got me a tire today for flipping down the street.. I'm guessing its around 400-500lbs.. trying to figure that out now.

http://i40.photobucket.com/albums/e228/gablebarber/IMG00062.jpg


Goodyear HRL E/L-3A

20.5-25

Is what it says on it.

ZenMonkey
11-01-2008, 01:31 PM
awesome PR! Nice tire too:drooling:

Coke
11-01-2008, 04:39 PM
Diet is in check (I took a look)...impressed with the deads and the big Goodyear tire as well.

Gable
11-01-2008, 06:44 PM
Thanks guys.. I can't wait to flip it around for some distance/time tomorrow.. I flipped it a few times today.. but I need to rest more from DL'ing Friday night.

Coke, it is amazing to me, how much stronger I feel, happier, sleep better, and freakin look better when I stick to the diet.. Its really helping me focus and rock and roll on it.

Gable
11-02-2008, 04:41 PM
http://i40.photobucket.com/albums/e228/gablebarber/dcfc0002.jpg


http://i40.photobucket.com/albums/e228/gablebarber/dcfc0004.jpg

http://i40.photobucket.com/albums/e228/gablebarber/dcfc0006-1.jpg


Sunday medley madness -

After scoring the tire on Saturday I figured I'd try my hand at it today, James came over and we had a blast.

Rough overview of what we did:

We did this medley twice I think:

Tire flips - (500~lbs)
x7-9

Yoke walk - 225lbs
x1 100'

Backwards sled drag - 225lbs
x1 100'

I did another "set" of tire flips
7 flips, two times.

thick rope pullups -
x5 x4 x4

Yoke walk - 405~lbs
x1 50'
x1 50'

a few prowler pushes, 100' 4plates

A few light sets (225lbs) of yoke walks, 100'

A few pics up top, James with the tire, me on a light yoke walk with towel until I replace the top bar with a round one. Notice the neighbors in the background looking on, wondering what the hell we are doing..

It was a blast, and we are looking to get a small group together a few times a month to rock out on Sundays..

TXStrong
11-02-2008, 07:24 PM
nice work man. The yoke is my next goal. I like the tire. I played with mine a little this weekend. It was fun.

Gable
11-02-2008, 07:47 PM
Thanks man.. the tire is much harder than I expected.. especially once you get around 6-7 reps.. I was getting winded fast.. Of course.. it was my first run with it.so maybe thats it.. haha

the yoke is a blast.. but I need to get a round bar up top.. the square bar hurts with anything above 200lbs.. fixing that in a few weeks. I think I'm making an axle in the next few weeks too.. gonna have a nice setup here pretty soon.

Coke
11-03-2008, 05:25 AM
Killer stuff there...what have you guys gotten yourselves into, lol.

Gable
11-03-2008, 05:37 AM
Haha.. it's a blast.. So nice to be outside doing something different. Especially when you get some friends over to join in.

It was hard as hell though. I hope I have some steam left for tonights Squat session.

Gable
11-03-2008, 05:30 PM
11/03/2008 -

Agile Eight
dislocates
bw squats

Squats -
135 x10
185 x10
225 x10
275 x5
315 x5
365 x3

pulldown abs - 2x choked light bands
x20 x20

side bends - 2x choked light bands
x10 each side
x10 each side

Done.

Honestly, I can't believe I got that much in. My low back is fried from Fridays DL pr and yesterdays fun.. I was LOW on energy, but pissed off enough to tough through that much.

Viking_Power
11-03-2008, 09:05 PM
Sweet stuff with the tire and yoke.

Gable
11-03-2008, 09:26 PM
Thanks man.. it was a BLAST! Definitely doing more of that.

Viking_Power
11-03-2008, 09:39 PM
Thanks man.. it was a BLAST! Definitely doing more of that.

I hear ya. A buddy and I did some truck pulls and other random stuff over the summer, and I prefer the strongman type training to powerlifting for sure. I've gotta try the yoke training.

Gable
11-03-2008, 09:41 PM
the yoke is cool.. great core test.. you hve to stay tight! After doin a few short trips ~50' with about 400lbs on, I feel ready to hit it harder.. I felt stable and moved pretty good.. just gassed quickly.

bigmoney
11-04-2008, 01:22 AM
crazy stuff going on down in san marcosssss

Coke
11-04-2008, 05:18 AM
Solid day of squats man.

Gable
11-05-2008, 08:19 AM
Thanks y'all.

11/05.2008 - 0615

treadmill - 20 min
foam roller - agile eight

I'd like to try to do this every morning.. get in a bit better condition and get more flexible.

Gable
11-05-2008, 05:49 PM
11/05/2008 - 1730 -

Incline DB press -
45s x12
60s x10
65s x9
65s x8

Low rows - v handle
250 x8
225 x12
225 x12

Face pulls -
70 x15
70 x15
70 x15
70 x15

Calve raises - between sets of db presses, since I have acess to the machine tonight

6 plates x15 for 4 sets

Done. Fighting off some sort of cold, feel terrible tonight. Early to bed.

bigmoney
11-05-2008, 06:26 PM
good work today.....you still lifting at your home?

Gable
11-05-2008, 06:48 PM
wed I go to a friends house here in SM.. he has a bunch of machines.. hence the calve rasies on the power squat on a pressing day. haha

Coke
11-06-2008, 05:00 AM
Nice workout over at dude's home gym.

Dingus
11-07-2008, 12:20 AM
Good work dude, what are your goals?(If I missed them somewhere in your log I apologize)

Gable
11-07-2008, 05:18 AM
Good work dude, what are your goals?(If I missed them somewhere in your log I apologize)

Stronger, larger. Essentially thats it right now.

Gable
11-07-2008, 06:07 PM
11/07/2008 -

Rack Deadlifts - low pin - 1-2" below my knee
135 x5
225 x5
275 x5
315 x5
365 x3
405 x4
455 x3
495 x1

Assisted Chins - 1 choked light band - 30 sec rest between sets
x9
x6
x6
x5

Pulldown abs - 2x choked light bands -
x50

Done. Not bad on 1500'ish less cals today.

ZenMonkey
11-07-2008, 06:08 PM
On a cut? That a ton of cals!

Gable
11-07-2008, 06:11 PM
On a cut? That a ton of cals!

I refuse to use that word. I am "re-calbrating" my dietary intake and cleanliness.

:D

Dropping the cals and carbs a bit.. see if I can lean out some...

TXStrong
11-07-2008, 07:22 PM
Nice job man.

I need to move from 2 light bands to one on my pullups.

Being fat sucks :( :D

bigmoney
11-07-2008, 07:44 PM
nice lifting Gable

Gable
11-08-2008, 01:06 PM
Thanks guys..

I feel lame doing them assited with the band.. but oh well.. I wanna do more than 3-5 reps.. haha.. plus.. I was drained as hell after the pulls..Im gonna eat like a horse today..

Gable
11-08-2008, 02:42 PM
Got another tire.. this one is about 700-750... MUCH harder to flip.. haha.. its the bigun in the background.. I'll get better pics later

http://i40.photobucket.com/albums/e228/gablebarber/IMG00076.jpg

Viking_Power
11-08-2008, 09:25 PM
I'm jealous of your tires... I want one, just no place to keep it.

Gable
11-08-2008, 09:33 PM
I'm jealous of your tires... I want one, just no place to keep it.

I'm lucky that I have a carport and section of the yard I can dedicate to stashing em.The prowler, yoke, thick rope and a pile of plates sit in the carport. The tire just sits off to the side.. next to the stack of logs, wheel barrow, etc..

the collection of toys grows...

KarstenDD
11-08-2008, 09:47 PM
I'm glad I'm not the only one sitting online on a Saturday night. I'm jealous of your tires. This is mine. It is tiny. http://asp.elitefts.com/images/upload/qa/DD%20tire.jpg *BONUS* Dingus is the one flipping it.

Gable
11-08-2008, 10:14 PM
Nice.. I flipped mine about 3 times today just real quick while I was stashin it.. and it was freakin hard..

Gonna give it a serious go tomorrow afternoon. I should get a shot of me standing next to it, I think its almost taller than me.. and I'm 5'8" ...

its a beast..makes a nice THUD when it hits the pavement.

is VIP a mens club? If not, you should tell people it is.

Gable
11-08-2008, 10:16 PM
btw, call the OTR and big truck tire centers in your area.. the one up the road from me had a ton of em for me to pick through.. I took my smaller one to the MMA school here for the dudes to rock on down there..

I'm always online on fri/sat nights.. hahah..

KarstenDD
11-08-2008, 10:23 PM
Very. Intimate. Pleasures. An adult bookstore.

Gable
11-08-2008, 10:25 PM
Very. Intimate. Pleasures. An adult bookstore.

****IN EXCELLENT!

You should get a parttime job there.. and get me a tshirt.

Just sayin.

Gable
11-09-2008, 03:57 PM
11/9/2008 - Medley training

My bro Devon came over and we rocked some stuff this afternoon.

I gave the new tire a few flips, at around 750lbs this thing is a beast. It is forcing me to work on my technique and by the end of the day I was much more explosive and smooth with it.. still its HEAVY AS HELL.. I gotta get better at this.

We did some prowler backwards runs, forward sprints, lots of thick rope pullups, some yoke walking, etc.

The kids played in the yard the whole time, and were so well behaved.. ROCK!

Good times in San Marcos this weekend.

Theres a pic of the yoke and prowler, the logs for loading, etc.. and the tire for a better perspective shot.


http://i40.photobucket.com/albums/e228/gablebarber/dcfc0010.jpg

http://i40.photobucket.com/albums/e228/gablebarber/dcfc0011.jpg

http://i40.photobucket.com/albums/e228/gablebarber/dcfc0013.jpg

Coke
11-10-2008, 05:52 AM
Ridiculously huge new tire man, lol.

ehubbard
11-10-2008, 06:05 AM
You should turn that car into a strongman implement too!

Nice to see your numbers going up. Any plans to compete in Strongman or Powerlifting?

Gable
11-11-2008, 05:12 PM
You should turn that car into a strongman implement too!

Nice to see your numbers going up. Any plans to compete in Strongman or Powerlifting?

Haha.. I would, but I bought it for my dad.. long story its an old car thats been in the family since it was new.. left the family and I got it back, bought it for him for Father's Day.. he's about to send it to his dude to get it all done... which will free up my carport for more toys.. haha

I would like to compete.. prolly do a few strongman meets in the spring.. and a friend of mine is going to start hosting some PL meets down the road next summer, so I'm sure I'll do a few.

Gable
11-11-2008, 05:12 PM
11/11/2008 - Training

This is deload week, lots of recovery stuff, and medleys.

1300 -
Foam Roller work - tons of it..
hips
glutes
hams
it band
back

dislocates
door stretches..

time to loosen up

1700 -
Tire flip superset with thick rope pullups, outside -
750lb tire

I got 14 flips in, over about 5-6 sets, with about 3-5 pullups between each one.. and a last ditch pullup effort BARELY squeezing off 7.

I'm beat.

Gable
11-13-2008, 05:28 AM
11/12/2008 - Training
30 minutes treadmill
foam roller work

Coke
11-13-2008, 06:02 AM
Way to keep on track...would be nice to see some 'after pics' of Pops car when they get done with it.

Gable
11-13-2008, 06:07 AM
Thanks Coke.. I'm really trying to lean out a bit.. especially before the inevitable Holiday binges...

I will most certainly post some after shots.. will be awhile though.. haha.. they got lots of work to do!

TXStrong
11-13-2008, 10:00 AM
How are you liking your tire? Enjoy your deload

Gable
11-13-2008, 10:03 AM
How are you liking your tire? Enjoy your deload

I am loving it.. its a heavy bitch.. but its forcing me to get my technique on point.. I think Im gonna rock it a few times tonight too.. great total body workout..

I am diggin the deload.. I as ready.. already getting amped up for next week though.

ZenMonkey
11-13-2008, 03:03 PM
Looks like a ton of fun.. I take it you live in san marcos?

Gable
11-13-2008, 03:04 PM
Yup!

ZenMonkey
11-13-2008, 03:05 PM
Student?

Gable
11-13-2008, 03:07 PM
Nope.. not yet.. I might get my Comp Sci from here at some point.. hard to say right now.

I moved here for a job about 7 years ago..

Its a pretty cool little town.. Wait.. I just noticed you're at SMU.. hahaha

ZenMonkey
11-13-2008, 03:14 PM
Thats cool. I have a couple buddies attendint UT@SM and they like it alot.

Yea, I love the smu... actually... hard to say... With the exception of the phil dept, ancient studies dept, and rhetoric dept it is a very very very conservative type of campus. If I didnt live in those other 3 depts I couldnt stand to go there because of the atmosphere. Tons of very wealthy people, tons of fancy cars, etc... The girls though... they have this fashion thing in the winter where they wear only leggings over the bottoms and the views are awesome. Im not sure if they want us fellas staring at their asses or if they just wanna keep warm but either way I like it.

Gable
11-13-2008, 03:17 PM
hahah..

I know of the tights you speak of.. they are WONDERFUL.

We have the river.. so in the summer its PACKED With 20 year old half naked ass..

I love it.

ZenMonkey
11-13-2008, 03:18 PM
Haha, Nice!

Viking_Power
11-13-2008, 09:14 PM
We have the river.. so in the summer its PACKED With 20 year old half naked ass..

I love it.

Sounds like a good time, we have a river here thats kinda like the for a couple months in the summer. Rivers = good time

TXStrong
11-14-2008, 08:31 AM
hahah..

I know of the tights you speak of.. they are WONDERFUL.

We have the river.. so in the summer its PACKED With 20 year old half naked ass..

I love it.

God I miss living in Austin. :(

One time we were floating and this guy came down the river standing with a foot in each tube while his chick was sitting in the middle giving him a bj.

Free live pron FTW

Gable
11-14-2008, 08:35 AM
Hell yeah.. I've seen ALL SORTS of crazy **** on the river..

not to mention all the stupid **** we've done..

There are tons of mean ass geese now.. those little bastards will chase you around peckin at you if you dont feed em.. angry little bitches.. I wanna go down there and snag me one for Christmas dinner..

Gable
11-16-2008, 02:58 PM
11/16/2008 - 1500 -

Tire flips - 750lbs~
x2 x2 x2

Prowler - backwards drags - 50' - 4 plates
x1 x1

Prowler - push on high handles - 100' - 4 plates
x2 x2

"supersetted" the above.. with about 90 sec rest between..it killed me.

Training today was pretty weak.. although considering I barely slept, and only had about 1000cals so far (half sick, no excuse) today I guess it was ok.. Felt weak, slow, and useless out there.. end of deload week. I'll include a pic that my 7 year old took of me flipping the tire.

http://i40.photobucket.com/albums/e228/gablebarber/dcfc0001-2.jpg

Viking_Power
11-16-2008, 09:43 PM
Looks like a ton of fun with the tire.

bigmoney
11-17-2008, 12:57 AM
I need to get some fun stuff to play with too

Gable
11-17-2008, 06:25 PM
You're welcome to come join any sunday dude.. or saturday for that matter.. I'll do it either day..

Gable
11-17-2008, 06:25 PM
11/17/2008 - 1515

Squats - first week of adjusted 5/3/1 cycle
135 x5
185 x5
225 x5
275 x5
315 x5
325 x5
345 x5

GMs
225 x5 for 3 sets

Pulldown abs - 2x choked light bands
x12
x12
x12

Apetite still way down.. but I got my work in...gonna try to eat a proper dinner tonight.

Coke
11-19-2008, 05:37 AM
Impressed with everything man.

TXStrong
11-19-2008, 09:04 AM
nice work bro. I like the pic too. That is right about the same size tire I have.

i hope you feel better and get some food in you.

Gable
11-19-2008, 09:08 AM
Thanks y'all.

My apetite is coming back and I am starting to feel better. I brought in a ton of healthy snacks to the office today, so hopefully I can get back to full strength for tonights training.

Gable
11-19-2008, 06:47 PM
Not quite full strength, but feelin better.



11/19/2008 -

Bench -
45x20
45 x20
135 x5
185 x5
190 x5
205 x5
215 x5

CG Bench -
185 x5 x3 sets

Bent Over barbell rows -
135 x12
185 x8 x3 sets

Assisted super wide grip pullups - 1x choked light band
x6
x5
x6

Barbell Shrugs -
225 x40
315 x25
225 x40

I got my working sets in with the bench, still feel week as hell..I think this plan will work though.. just slow, as long as I can keep moving forward a little bit at a time I'll be happy.

Viking_Power
11-19-2008, 08:03 PM
nice shrugging, thats some high rep stuff!

Gable
11-21-2008, 11:43 AM
nice shrugging, thats some high rep stuff!

Thanks.. I was really bustin em out.. and had to pause and breathe several times.. haha..

Gable
11-21-2008, 06:28 PM
11/21/2008 -

0610 - Cardio
10 min warmup
1 min fast jog / 2 min fast walk x 5 cycles - 15 min total


1800 -

Deadlift -
135 x5
225 x5
275 x5
315 x5
340 x5
365 x5
385 x4

assisted chins - 1 light band
x10
x10
x9

weighted situps -
25lb plate x25 reps

Dang.. eating so few calories.. so few carbs.. the deads WIPED ME OUT.. I feel exhausted. Gonna crash early, get up and try to do cardio.. I am leaning out nicely.. things are working, but it sucks.

Reko
11-21-2008, 06:34 PM
nice shrugging, thats some high rep stuff!


Thanks.. I was really bustin em out.. and had to pause and breathe several times.. haha..

thats disgusting lol. nice work

Gable
11-21-2008, 06:40 PM
thats disgusting lol. nice work

I was feelin ****in spunky that night.. I wish I had some of that energy tonight.. I feel like total and utter ****... I've eating like not a ****IN THING today.. and I'm feelin it.

cutting is gay.. and should only be for emo kids.

Reko
11-21-2008, 06:52 PM
cutting is gay.. and should only be for emo kids.

QFT.

Reko
11-21-2008, 06:53 PM
I cut 20 once and the first 10 wasn't bad, but the last 10 were kind of rough. I opted for maintaining the calories coming in but going crazy with the conditioning work instead.

Gable
11-21-2008, 07:10 PM
QFT.

Damnit.. I had to Google that.. AGAIN!

Gable
11-21-2008, 07:11 PM
I cut 20 once and the first 10 wasn't bad, but the last 10 were kind of rough. I opted for maintaining the calories coming in but going crazy with the conditioning work instead.

Yeah.. I thought about that... but I wanna see what I can do.. sort of a personal challenge..

ZenMonkey
11-22-2008, 12:27 PM
Deloads done right? Whats on the coming lifting agenda?

Gable
11-22-2008, 12:33 PM
Deloads done right? Whats on the coming lifting agenda?

Yeah.. Monday was the first day back.. the new diet is KILLIN me.. I need to tweak it some.. I'm undereating now.. which is ******ed. Basically I am trying to cut down carbs big time, and ease away from Dairy as it has been ****in me up lately. I've also been sick off and on for more than a week..

Basically this is what I plan to do -
Monday - Squat - 5/3/1
Tuesday- prowler challenge
Wednesday- Bench - 5/3/1
Thursday - Prowler challenge
Friday - Deadlift 5/3/1
Saturday - Military Press - 5/3/1/
Sunday - Strongman medley

Cardio - 45 min 6x a week.

Now,, caveats galore:

I am going to UP my cals, and EASE into all of this. I will hit ALL 5/3/1 session and work into the rest. Cardio could be treadmill, long walks with the dogs, or whatever.

Goals - Get leaner, while maintaining strength, I might not up the maxes except every two cycles depending on how I feel.

ZenMonkey
11-22-2008, 12:39 PM
That looks great man. My diet has been dead on.. my cals deficit says I should be losing less than a lb a week and that is working wonders for me, Im actually maintaining 198-200lbs and losing body fat and getting stronger. You will do fine once you get it dialed in, but I hear ya... cuts suck balls. Whats your maintnce? What are you cutting by?

Gable
11-22-2008, 12:44 PM
That looks great man. My diet has been dead on.. my cals deficit says I should be losing less than a lb a week and that is working wonders for me, Im actually maintaining 198-200lbs and losing body fat and getting stronger. You will do fine once you get it dialed in, but I hear ya... cuts suck balls. Whats your maintnce? What are you cutting by?

I had bloated up to about 250.. down under 240 now. 238, I think. So maintenance is around 3200. I've been way under that this week. I am bringing that back up closer to 2800..do that for a week, see what happens..

Ultimately, I'd like to get to about 220-225 for now.

Gable
11-22-2008, 04:25 PM
11/22/2008 - 1600 -

Military press -
45 x10
45 x10
95 x5
130 x5
140 x5
150 x5
135 x7

Up rows -
95 x8
115 x8
115 x8

Chest supported rows -
225 x9
225 x10
225 x9

Barbell Shrugs -
225 x25
315 x20
405 x15
315 x21
225 x25

neck harness -
20 x20
20 x20

Feel a little better.. kept going even though I got dizzy a few times..

Viking_Power
11-22-2008, 05:39 PM
Nice press numbers. Looking strong. Is there a reason that you go for so many reps on the shrugs?

Gable
11-22-2008, 05:59 PM
Nice press numbers. Looking strong. Is there a reason that you go for so many reps on the shrugs?

Thanks man.

Big yoke. :D I just try to do a ton, twice a week.

Coke
11-22-2008, 08:14 PM
Glad you're leaning out and fine tuning your diet, you getting down under the 230 mark would be super.

Viking_Power
11-23-2008, 02:41 PM
Thanks man.

Big yoke. :D I just try to do a ton, twice a week.


LOL, yeah that's what I'm after too. Once my progress slows on shrugs, I'm gunna try doing a few more reps and see what happens.

Gable
11-23-2008, 02:43 PM
I do as many as I can.. if I need straps, I use em.. add more weight, more reps.. continue.. it seems to be working so far. I almost always do them at the end of a workout, saving the majority of my energy for squats,dl,press, mp.etc..

Gable
11-23-2008, 02:53 PM
11/23/2008 - Training - 1400 -

Tire flips - ~750lbs -
x3
x2
x2

Yoke walks - 100'
225lbs x 3
315lbs x3

Prowler sprints - 100' - 2 plates
x2
x2
x2

Done. Kept the pace moving.. had fun... hips hurt like hell.. foam work tonight. My camera died and lost 1g worth of pics of the girls playing, me trianing, and a snake we found in the yard.. I'm frakin pissed.

Reko
11-23-2008, 03:01 PM
did the memory card go bad too?

Gable
11-23-2008, 03:03 PM
did the memory card go bad too?

Not sure.. gonna bring it in to the office and see if it can be read in my bro's lappy..

if not.. Im shooting the ****in camera at our range.

Coke
11-24-2008, 05:43 AM
..if not.. Im shooting the ****in camera at our range.

No need to do that, lol - :D ....killer effort bro.

Gable
11-24-2008, 05:59 AM
Haha.. thanks Coke.. Its a cheap, old camera anyway... I just hate losing pics of the kiddos.

Gable
11-25-2008, 12:08 PM
11/25/2008 -

Warmups - I should list these, and almost always forget
treadmill - 5 min
Foam roller - hips/hams/it/quads
Dislocates
Door stretches
bw squats

Squat -
135 x5
185 x5
225 x5
275 x3
5/3/1 sets
325 x3
345 x3
365 x3

315 x7 - was hoping for 10, but my knees were hurting bad here..

Superset abs -

Hanging knee raises -
x14
x12

pulldown abs - 2x choked light bands
x20
x20

side bends - 2x choked l ight bands
x10r x10l
x10r x10l

Felt ok today, knees really started hurting on the last work set and got worse during the 315 x7 set. Gonna double up the glucosamine, and do more mobility stuff over the next few days.

ZenMonkey
11-25-2008, 02:10 PM
Thats some sick squatting man... I am so jealous... my freaking squat numbers rise so slowly.

Gable
11-25-2008, 02:12 PM
Thanks man.. I'm lookin at ordering some briefs.. my hips are starting to get banged the hell up...and I think I should have wrapped my knees on the last 3 sets instead of just the 365 set.. more foam roller work.

ZenMonkey
11-25-2008, 02:15 PM
Well, theres nothing you can do now... just rest, eat, and be prepared next time. Are you just feeling sore joints?

Gable
11-25-2008, 02:18 PM
Well, theres nothing you can do now... just rest, eat, and be prepared next time. Are you just feeling sore joints?

My hips are sore (abductors? the muscle..whatever its called),, but have been since sunday. I've been doing more foam roller work to loosen them up and it is helping.

The knee pain is new.. I'm gonna hit my it band real good after work,, and maybe take a walk to loosen up.. might take a hot soak too...

ZenMonkey
11-25-2008, 05:08 PM
Im sure youll recover

Have you tried microlactin? Ive been taking it about a week and a half and all of my joint aches and DOMS have been reduced 90% or so (except for the chronic hip flexor sorenes)

Gable
11-25-2008, 05:14 PM
I did, but I'm having to cut out all dairy, and I think it was messin with me too.

there are some dietary issues that may have helped excacorbate(sp?) the issue

KarstenDD
11-25-2008, 08:28 PM
This is how I feel about your log...

THxbEvCLeVo


(I feel mcgood about it)

EDIT: FIXED!

EDIT 2: Damn you, Universal Music group! Here is former Gamecock's QB Blake Mitchell celebrating a lot like how I was.

Viking_Power
11-25-2008, 08:36 PM
Nice squatting bro. serious weight.

Gable
11-25-2008, 09:04 PM
This is how I feel about your log...

sXZ1tygRaVw


(I feel mcgood about it)

The video is no longer available.. :(

I'm hungry... so I'm going to sleep.

Gable
11-25-2008, 09:04 PM
Nice squatting bro. serious weight.

Thanks man.. it kicked my butt.. haha

Coke
11-26-2008, 06:21 AM
Great job with them squats dude.

Gable
11-26-2008, 07:13 AM
Thanks Coke!

Ben Moore
11-26-2008, 07:30 AM
If your hips and knees are hurting I'd be willing to bet your it bands are tight.

Gable
11-26-2008, 07:33 AM
I did some foam work on em before hand, and then some last night, and again this morning..

I am feeling 100000000x better this am. I think you are 100% correct.. my IT's hurt like a ****er when I was rolling em..so, I'm gonna do it daily.. I've been slacking lately on it.. I guess it caught up wiht me.

ZenMonkey
11-26-2008, 01:44 PM
thats great news big guy!

Gable
11-26-2008, 01:47 PM
Yeah it is.. I'm gonna stay on it.. prolly do a bit more after benching tonight.. its amazing how quickly that I start to feel better after rolling the tight spots out.

ZenMonkey
11-26-2008, 01:57 PM
That is what I have been doing to my hip flexor and it has been working very well lately. Good mojo.

Gable
11-26-2008, 04:21 PM
11/26/2008 -

Bench press -
45 x30
45 x20
135 x5
185 x5
205 x3
215 x3
230 x3
205 x6

Incline press -
45 x15
135 x8
185 x3

bent over barbell row -
135 x8
185 x8
185 x8

barbell shrugs -
225 x40
315 x20
365 x15

I suck at bench, but I got my work sets in, and am moving forward slowly. One foot in front of the other.

Viking_Power
11-26-2008, 09:53 PM
went heavy with the shrugs, but still did 15 LOL. nice volume and way to go heavy bro.

Coke
11-27-2008, 05:22 AM
went heavy with the shrugs, but still did 15 LOL. nice volume and way to go heavy bro.

No kidding, nice stuff there.

ZenMonkey
11-27-2008, 10:25 AM
Solid WO man. Crazy strong shrugging

Gable
11-28-2008, 12:44 PM
11/28/2008 - 1215 -

Deadlift -
135 x5
225 x5
275 x5
315 x3
365 x3
385 x3
410 x3

Superset of the following:

Blast Strap rows -
x10
x10
x10

Chins -
x5
x6
x6

Hanging knee raises -
x10
x10

Got my work sets in.. haven't eaten enough today.. or yesterday for that matter.. having apetite/stomach issues again.. I hate this.

ZenMonkey
11-28-2008, 12:46 PM
Strong DLs! What is your pulling style?

Gable
11-28-2008, 12:48 PM
Mixed grip
conventional

contemplating a double over grip at some point..

Gable
12-01-2008, 08:01 AM
Problems - Bumps in the road, etc.

I've been having appetite issues again lately, just feel physically unable to eat properly, which has NEVER been an issue for me.

I also got some wicked neck pain/left trapezius pain, and am working through that currently. I think I might take an easy week and recover some. I may have been hitting it too hard lately, not eating/resting enough, and put myself in this position.

Bumps in the road are just part of the journey, the road can't always be smooth.

ZenMonkey
12-01-2008, 01:39 PM
Hey man, go with the flow (as you are already doing) youll be up n running in no time. Are you gonna just push through it or take a break?

Gable
12-01-2008, 06:17 PM
I'm taking this week off, and am going to really focus on NOT training.. lots of stretching and some cardio. I'll be back at it starting next monday..

Coke
12-02-2008, 06:00 AM
You've been doing awesome and deserve the extra days off...been real impressive bro.

Gable
12-02-2008, 08:16 AM
Thanks Coke -

Its hard for me to take a step back, but I think it will be good for me longterm.