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Dingus
10-15-2008, 09:02 PM
I figured it would be good to start posting my log here, so I guess I should give some info on me, I'm 22 and still in college, I train here at school with a USAPL guy, I played 4 years of football here at school and will be doing my first Meet on December 6th. I'm 6'2 290ish my best lifts are 525(briefs), 405(single ply), 485(raw).

Dingus
10-15-2008, 09:08 PM
Bench Assistance

Speed Bench with doubled minis- 45x10, 135x3, 155x3x6, 165x3x3 all sets felt really fast.
Barbell Incline-135x5, 185x5, 205x5, 225x6, 185x10
DB Extensions on floor- 25x10, 30x10x5
Lat-Pull Down- 160x10, 170x10, 180x10x2, 190x10
Hammercurls-40x15x3
Face Pulls- 130x20x3
Piston Press with minis- 100 reps

Everything felt pretty good, I haven't done incline in like three years and I think its going to help.

Dingus
10-15-2008, 09:16 PM
ME Squat

Me and my training partner decided to go down to Galaxy Gym in Laconia to use the monolift, really cool place. Met a guy named Joe who helped me out a ton with my squat.

Squat-45x5x2, 135x5x2, 225x5, 275x5, 315x3, 365x1 put on briefs, 405x3 none at depth, 455x1 still high, 495x1x2 both were at depth
Reverse Hypers-100x10x3, 150x10x2
45 Degree Back Ext.-BWx10, 25x10x3

That was it, Mad Dog had to get back to Plymouth for work. Tommorow I'm going to go to the gym and hit stretch, foam roll, do some abs and walk on the treadmill. I got the invite to come down to Galaxy again when the team lifts and I'm definitely going to take advantage of that. Real good time.

KarstenDD
10-15-2008, 09:20 PM
I got the invite to come down to Galaxy again when the team lifts and I'm definitely going to take advantage of that. Real good time.

You have no idea how glad it makes me that you are going to be getting more outside opinions.

Dingus
10-17-2008, 07:01 PM
GPP Etc.

20 minutes on the treadmill
2x20 Green Band goodmornings
3x15 Hanging leg raise
1x30 Band side bends
Lots of stretching and foam rolling

Dingus
10-17-2008, 07:09 PM
ME Bench

Bench Press-45x10, 135x5, 185x5, 225x3, 275x1, shirt on 365x1, 365x0, yelling and screaming like a jackassx1, 365x3
Raw 3-Boards- 315x3, 365x1
CSR- 90x10, 135x10, 150x10, 180x10, 135x10
Mini-Band Pull-Aparts- 5x20 (in between sets of other stuff)
Pushdowns-120x20x2
Neutral Grip Curls- 70x10x2

My goal today was to hit a triple with 365 but I had some issues getting the shirt set up properly, my third attempt at it was probably 2 minutes after the second, we pulled the shirt down a lot and I got 3 reps pretty easily. I should have recognized that the shirt was off after the first set but I was being an idiot. I was very happy when I finally did get it though. On another note, chest supported rows really hurt my penis. Now I'm gonna go call DD and make sure hes still alive.

Dingus
10-21-2008, 09:28 PM
Bench Assistance 10/19

Speed Bench-45x10, 45x5, 135x3, 185x3x8
Barbell Incline-135x5, 185x5, 205x3, 245x3
DB Extensions on floor- 30x10x3- lot of pain in my left tricep
Lat-Pull Down-170x10, 190x10, 200x10, 180x10x2
1-Arm Pushdown- 40x10x4 no rest between sets
E-Z bar curls- whatever the bar weighs plus 60 for 2 sets 25, 15

Dingus
10-21-2008, 09:35 PM
Squat/Pull Assistance

Deadlift-135x5, 225x2x2, 275x2x2, 315x2x4, 405x1
Box Squat at parallel- 135x10, added choked greens, 135x2, 185x2, 225x2, 255x2x4, 275x2x4
GHR-3x5
-superset-
Leg Curl- 100x10x3
Had to cut it short then went back to the gym at 9:
Foam Roll
Decline sit-ups- 3x10
Cable wood chops- 90x10x2
5 minutes on stairmaster level 6
15 minutes on treadmill at 3.5 mph

Today was a great day in the gym, my squat technique was good and my speed on the pulls and squats was very fast. Also I can now do 5 glute hams on my own which is awesome because I have never done more than two as I have no butt.

Dingus
10-23-2008, 09:56 PM
ME Bench 10/22

Bench-45x10, 135x5, 185x3, 225x3, added foam, 275x3, 315x3, 335x1, full range, 335xmiss
3-board 315x5, 335x4
Seated Cable Row- 200x10, 220x10x2, 240x10x2
Tricep Pusshdown- 130x10x3
Facepulls- 130x20x3

I missed a weight which I was pissed about, but the rest of the lift went well and I had some fun. Tommorow is ME Squat and I'm looking forward to it.

Dingus
10-26-2008, 12:49 PM
10/23 ME Squat/Pull

Squat-45x10x2, 135x10, 135x5, 225x5, 315x5, 365x1, 405 x1, put on briefs, 455x1, 495x2, 535x1x3
Deadlift-225x2, 315x1, 405x1, 405x5 (Did the first 3 sets in briefs)
GHR-4x5
DB side bends- 85x15, 95x15, 100x15
GHR sit-ups-2x15
BB Shrugs-225x30x3

Really good day, that is the most weight I have hit in my briefs. I tried to pull in briefs today and it ****ed me up more than they helped so I'll try pulling in the Z-Suit one more time and if that doesn't work I'll just pull raw.

Gable
10-26-2008, 01:33 PM
Some kickass work goin on there man.. keep it up.

Dingus
10-26-2008, 07:17 PM
Some kickass work goin on there man.. keep it up.

Thanks bro.

Dingus
10-27-2008, 10:26 PM
10/27 RE Bench

Floor Press-45x10, 135x5, 225x5, 255x8x3
DB Military-40x10, 60x10, 60x10
Lat Pulldown- 180x10x4
Hammer Curls-40x12x2
Rear Delt Flys-25x10x2
V-Bar Pushdown-70x20x2

The last 3 were done in a circuit, one of the mens soccer coaches came in and told us the team was working out in 10 minutes. I was mad but they definitely needed it, they were benching and the heaviest weight on the bar was 115...it was very sad. Soccer is stupid.

Dingus
10-29-2008, 07:26 PM
10/29 DE Squat/Pull

Box Squat-45x10x2, added greens 45x10, 135x2, 185x2, 225x2, 255x2x2, 275x2x2, 295x2x6
Speed Pulls- 135x3, 225x2, 275x2x2, 295x2x4
GHR- bwx10PR!!!, bwx10, bwx6- the second and third set Mad Dog helped me on the last 3 per set.
Back Raise- 2x12
-superset-
GHR Sit-Ups-2x15

10 glute hams is a huge pr and I'm shocked I could do that many. Last week 4 sets of 5 was tough so I'm pretty happy, I hope to have a butt by 2010. My speed on the squats and pulls was very fast as well. Also it is halloween week at college, halloween lasts approximately 10 days in college which means you have 10 days of girls dressing up like sluts. Things are looking up this week. Now I'm going to go eat more.

Gable
10-30-2008, 05:35 AM
Living in a small college town, I too appreciate such holidays. 10 days of sluttier dressing college girls is pure awesomeness.

Killer training too man.. awesome pr on the ghr's...

KarstenDD
10-30-2008, 06:22 PM
I just had a talk with Jake. He explained the recent eras of PSU football. That is the entire explanation. We also discussed the lack of awesome weirdos you seem to have now. Its a shame.

Why did you keep training after you got your PR?

Dingus
10-31-2008, 08:39 PM
I just had a talk with Jake. He explained the recent eras of PSU football. That is the entire explanation. We also discussed the lack of awesome weirdos you seem to have now. Its a shame.

Why did you keep training after you got your PR?

I saw Jake last saturday and hes lost weights and is a competitive runner now, so take everything he said with a grain of salt, or a taco. Secondly, the weirdo population is still impressive as stickboy and imposter Chuck, or possibly Chuck are still around. Also Kertes is dressing up as stickboy for halloween. As for the PR thang, thats just for the big lifts and its an option, not a requirement.

Dingus
10-31-2008, 08:48 PM
10/31 ME Bench

Bench-45x10x2, 135x10x2, 225x3, 275x1, 315x1 off 3 board, full range with shirt, 365x1(no touch?), 405x1, 3-board 425x1, shirt off 3-board, 315x7
Seated Cable Row- 200x10, 220x10, 240x10x2, 250x10
Face-Pulls-140x20x3
E-Z Bar Curls- bar with 70x15x2

Mad Dog hit a PR in the bench with 445 today. This is the first time I have had trouble touching with 365, we had the shirt pulled way down and I fought it for a while but could only get the bar about an inch over my chest, Mad Dog gave me the press command and it flew up. 405 was a grind, it was ugly but it went up, I took 425 off the 3-board to get used to having heavier weights in my hands, plus this is where I always miss lifts. Anyway the 425 was no problem. After Mad Dog hit his PR he did the rest of his workout without a shirt on causing some people to stare and a couple to even make comments. During the workout we spent a good amount of time making fun of two friends that bodybuild and have come up with the following equation- Gynocomastia>Hypertrophy. Good times in the bathhouse.

Gable
10-31-2008, 08:51 PM
Nice training session Dingus.. keep rocking it.

Dingus
11-04-2008, 04:21 PM
11/2 RE Bench

Bench Press off foam- 45x10, 135x5, 185x5, 225x10x3
DB Floor Press-85x15x2
Naut Lat-Pull- 200x10, 220x10x2
Chest Supported Row-90x10, 135x10x2
Rope Pushdown-70x30, 70x20x2

Dingus
11-04-2008, 04:26 PM
11/3 ME Squat

Squat-45x10x2, 135x5, 225x5, 315x3, 405x1, Briefs on 495x1, 545x1x2 PR
Olympic Squat-225x10x2
45 Deg. BR- 50 Reps (3 sets)
Decline sit ups- 3x10

Had to get this done pretty quickly as I had to go to class, I didn't hit depth on the first two squats in briefs and barely got there on the second set with 545. I couldn't set my feet as wide as usual so I will not do anymore squatting in the bath house. I went for a walk earlier to go vote and if I have the energy I will go on another one after dinner, which is steak.

Dingus
11-07-2008, 12:07 AM
11/5 ME Bench

Bench-45x5x2, 45x10, 135x5, add foam, 225x3, 275x1, 315x1, shirt on full range, 365x1, 385x1, 385x2
Tate Press- 55x8x2, 65x8x3
Compound Row-185x10, 215x10, 225x10, 255x10x2
Incline Rear Delts- 15x15x2
-superset-
Hammer Curls-45x12x2
Rope Curls-70x20

The first set at 385 I racked it after one, even though the plan was to go for 2, my ass came off the bench. The second set I focused and kept it on the bench and I think I did. I noticed a major thing I've been doing wrong the past few weeks and this week I finally corrected it. I've been lifting my head off the bench when I have had trouble touching weights. Vincent told me not to do this at his bench seminar, I did it anyway. Today I kept my head on the bench and touched weights a lot easier than I have been. This made me feel like a wicked huge ******* for good reason. The rest of the workout went well, I noticed a pretty girl checking me out, this is rare as I am ugly, however I have big arms and sambas so how could she resist? I hope she is around when I'm in my briefs.

Gable
11-07-2008, 05:13 AM
Awesome benching dude..

Dingus
11-08-2008, 02:04 PM
11/7 ME Deadlift

Deadlift-135x3, 225x3, 315x1, 405x1, 455x1, 505x1PR
Glute-Hams-bwx8x3
GHR Sit-ups- bwx15x2

That was it, really didn't want to do anything else. The 505 felt good and I think I left a good amount in the tank. Deadlifting blows.

Gable
11-08-2008, 02:18 PM
Nice pulls man.. good work.

Dingus
11-13-2008, 11:16 PM
11/10 RE Bench

Floor Press-45x10, 135x5, 185x3, 225x3, 265x8, 275x8
Neut. DB Military-45x10, 60x15
Cable Row-200x10x4
-Superset-
V Pushdowns-80x15, 70x15x2

Gable
11-13-2008, 11:20 PM
NIce pressin dude..

KarstenDD
11-13-2008, 11:35 PM
Your log needs more lulz

http://i481.photobucket.com/albums/rr177/BoogienightsDD/ewskinnyrhodes.jpg

Dingus
11-14-2008, 12:31 AM
Your log needs more lulz

http://i481.photobucket.com/albums/rr177/BoogienightsDD/ewskinnyrhodes.jpg

This dude needs some McDonalds

Dingus
11-14-2008, 12:33 AM
11/12 Squat/Pull Ass.

Leg Press- 4px10, 6px10, 8px10, 10px10x2
45 Deg. BR- bwx10x2, 25x10x2
Leg Raise- bwx15x3
Bike- 10 minutes on level 6

Quick day, trying to save energy for ME day.

Gable
11-14-2008, 08:11 AM
Some good work going on in here dude..

Dingus
12-07-2008, 12:39 PM
I have not posted in almost a month, but I assure you I was still training, I don't really want to type everything from my log in here but nothing too exciting went on. I'll try to keep up with my posting better in the future.

Dingus
12-07-2008, 12:54 PM
I did my first meet yesterday at the APA Winter Power Wars in Fair Haven, Vt. and here are the results:

Squat
465- good lift
500- good lift
550- good lift

Bench
365- good lift
405- good lift
420- no lift

Deadlift
455- good lift
500- good lift
545- good lift

Total-1500

I was really happy with the way things turned out at the meet, all my squats were very fast and I got 3 white lights on every lift except the one bench I missed. I clearly need to be squatting higher. The meet was a lot of fun and I met some cool people who offered some great advice. I didn't know how I would feel about doing meets but I really liked it and can't wait to do another one. I want to say thanks to Karsten for coming up and helping me out, as well as to Zac aka Mudslide aka Skid Row aka Willy Wonka (he recently **** his pants), for coming and being the fattest person at the meet. And huge thanks to my training partner Andy "Bomb Dog" Jones for all his help for the last 3 months, he didn't have the meet he wanted a few weeks ago but he will put together a big total soon, I can guarantee that. I'm going to spend the next 2 days doing nothing but eating and doing homework.

Also I was the fattest competitor at 297 lbs, I feel like I should have gotten something for that, people in Vermont need to eat.

Dingus
12-11-2008, 06:51 PM
12/10 Bench

Bench-135x10, 185x5, 225x15, 275x5
DB Floor Press with mini band around my back- 55x20x2
Band Lat PD/Hold- 2 sets w/ doubled mini
E-Z Bar Curls- 1 set

Dingus
12-12-2008, 01:06 PM
12/11 Tacos

Tacosx4

Dingus
12-12-2008, 09:53 PM
12/11 Chinese Food

Chinese Foodxlots

...I didn't go out tonight so I watched Borat with my parents and they both thought it was hysterical. P.S. Wicked awkward movie to watch with your parents.

Dingus
12-15-2008, 03:59 PM
12/15 Bench

Bench- 135x5, 185x5, 235x5x2, 235x13
Tate Press- 60x8x4
BB Row- 185x10x4
Light Band Pushdown/Facepull superset- 3x20

Now I have to go take a final in Mexican Prehistory, if you ever get the chance to take a class on Prehistoric Mexico don't.

Gable
12-15-2008, 06:07 PM
12/15 Bench

Bench- 135x5, 185x5, 235x5x2, 235x13
Tate Press- 60x8x4
BB Row- 185x10x4
Light Band Pushdown/Facepull superset- 3x20

Now I have to go take a final in Mexican Prehistory, if you ever get the chance to take a class on Prehistoric Mexico don't.

Hahaha..... what an awesome class subject.

Nice pressing bro..

Dingus
12-16-2008, 10:44 PM
I have been in the library for 7 hours, now I'm going to Burger King. I have to come back to the library in the morning which is going to suck so much fatch I cannot begin to describe it. Friday night my buddy gets back from boot camp and were going to hit the sauce hard. I hope I don't pee on anything.

Gable
12-17-2008, 07:24 AM
Friday night my buddy gets back from boot camp and were going to hit the sauce hard. I hope I don't pee on anything.

I'm gonna step in and offer some advise from a seasoned professional of the "Sauce"...

1.Drink only two things all night:
Guiness
Irish Whiskey

2. Pee on as many people, cars, animals as is possible. Preferrably in alleys.

3. Eat fast food on the way home, 2-3 times, puking it up in their parking lot while peeing on the managers car.

This, IMO is the recipe for success.


You must be studying for finals or something.

KarstenDD
12-17-2008, 07:37 AM
I'm gonna step in and offer some advise from a seasoned professional of the "Sauce"...

1.Drink only two things all night:
Guiness
Irish Whiskey

2. Pee on as many people, cars, animals as is possible. Preferrably in alleys.

3. Eat fast food on the way home, 2-3 times, puking it up in their parking lot while peeing on the managers car.

This, IMO is the recipe for success.


You must be studying for finals or something.


Allow me to advise you on the ways of the Irish, alcoholic, college student (very redundant, I know) you are dealing with here.

1. He will drink a lot of beer, probably miller or bud light. Maybe bud diesels. He will also probably drink lots of whiskey and bourbon.

2. He should not be encouraged to pee on things. He does that enough as it is.

3. He will go home and eat all the deli meat in his house straight from the package.

Also, Telly will be involved and that alone will make it a success. So, Gable,
http://i481.photobucket.com/albums/rr177/BoogienightsDD/benjamin-disraeli.jpg

Gable
12-17-2008, 07:39 AM
Indeed.. I know not of that dude.

Glad to hear he knows what he is doing.

WTF are Bud Diesels?

KarstenDD
12-17-2008, 07:42 AM
WTF are Bud Diesels?

Bud heavies. Regular Budweiser.

Gable
12-17-2008, 07:43 AM
Bud heavies. Regular Budweiser.

Ahh.. like Tallboys? Bud Cannons down here.. them big ol 24oz mofos..

Thank you for the nomenclature clarification.

Dingus
12-17-2008, 11:59 AM
Bud heavies. Regular Budweiser.

You forgot Busch Light, occasionally I drink silver bullets cause PC likes them so they must be good. Did you get any of your work done?

KarstenDD
12-17-2008, 04:33 PM
You forgot Busch Light, occasionally I drink silver bullets cause PC likes them so they must be good. Did you get any of your work done?

I'm sorry I forgot the Frank and PC specials. And no, but he just had me withdraw so it isn't too bad.

Dingus
12-17-2008, 07:34 PM
Me and my man BFZ just had a miniature gluttony bowl, I ate almost an entire bag of combos, 5 slices of pizza and 5 taquitos. While this isn't impressive I feel like a bag of **** right now...and im in the library again. Zac pwns gluttony.

Dingus
01-26-2009, 11:57 AM
Started my 5/3/1 today:
OHP

OHP-45x10, 95x5, 115x5, 135x12
DB Bench- 60x10, 85x10, 105x7
DD Fat Rows- 150x10, 200x10x2, 220x10x2
Facepulls-90x10x5
KB Floor Press-24kgx20x2
Plate Raise-45x20x2
Hammer Curls- 35x10, 40x10

First day training at TPS, pretty sweet place. Felt good to be back at it but I felt weak as ****, but the OHP didn't hurt my shoudlers so thats a plus. Going to go for a walk now and squatting tomorrow.

KarstenDD
01-26-2009, 12:45 PM
YES!

Dingus
01-26-2009, 03:32 PM
YES!

Great band.

Went for a 25 minute walk.

I am the owner of a lonely heart.

Dingus
01-27-2009, 01:24 PM
Deadlift day

Deadlifts-135x3, 225x3, 315x5, 340x5, 385x7
Box Squats-45x10, 135x10, 225x5, 275x5, 275x10
45 Degree BR- bwx10, light bandx10x4
KB Ciruit- Sumo pulls, swings and squatsx5 I went through those 3 twice for 1 ciruit. Then I did it one more time. I was going to go for a third but called it after two as I have no balls. I'm going to do abs tonight or tomorrow as well as some GPP.

Gable
01-27-2009, 01:45 PM
Nice pulls man..

Dingus
01-27-2009, 10:04 PM
Two things,

385x7 was a PR, in that I have never in my life done a set of more than 5 in the deadlift.

Secondly today I told my mother my left big toe was hurting me, I had turf toe on this toe almost constantly when playing football and it is partially numb all the time. My mom knows this yet when I told her it hurt she thought I had gout. This is a credit to the amount of deli meat and alchohol I consume.

Dingus
01-29-2009, 03:17 PM
Bench Day

Bench-
45x5
95x5
135x5
195x5
225x5
245x9 (pathetic)

KB Military-
16kgx8x4

Fat Bar Lat Pull-down-
150x10x2
160x10x2

Light Band Pushdown- 100 reps

DB Shrugs- 100 reps with 65's

Treadmill- walked a mile in 20 minutes

Was extrmely sore today, I had so much liniment on my neck and shoulders that whenever I would inhale it felt like I was eating 10 altoids. PR is 275x8, so 245x9 pretty much sucks.

Dingus
01-30-2009, 02:19 PM
Extra stuff

Dynamic Warm-up

Reverse Hypers 5x10
-Superset-
Standing Abs 5x10

KB Swings 3x10
-Superset-
DB Side Bends 3x10

Grip Roller- 2x5

Foam roller then 10 minutes on treadmill.

Dingus
01-31-2009, 12:23 PM
Im weighing around 305 which is way too heavy since im not competing anytime soon. Want to get down to around 275 over the next few months.

-JM-
01-31-2009, 06:00 PM
Best log ever.

Your training is serious business of course but the commentry is just class. Some funny ****!

Dingus
02-02-2009, 01:24 PM
Best log ever.

Your training is serious business of course but the commentry is just class. Some funny ****!

Thank you, check out KarstenDD's log, it puts mine to shame.

Dingus
02-02-2009, 01:28 PM
Squat Day

Squat-

45x10x2
135x5
225x5
265x5
305x5
345x6
225x10x2
225x20

45 Degree BR- bwx12x4

That was it the nerve problem I have in my neck started acting up on what would have been my fifth set of back raises. I tweaked my bicep last week, might be torn a little bit but I'm not sure so I'm just going to take it somewhat easy this week...until friday. Feels like a cramp in my brain.:bash:

BW-307 heavy ass pounds

KarstenDD
02-02-2009, 05:50 PM
I found this picture of you.

http://i481.photobucket.com/albums/rr177/BoogienightsDD/ragonastick.jpg

Dingus
02-02-2009, 08:54 PM
Im so Hawt.

Dingus
02-02-2009, 08:56 PM
I thought I would share this with the world, the other day I saw a kid in the gym doing dynamic squats. He was using 95 lbs on the cambered bench bar with blue bands to a high box. Made me crack up pretty hard.

-JM-
02-03-2009, 02:09 AM
Lol dood, youre in tatters by the sounds of it.

I would be happy when I refer to this...

345x6
225x10x2
225x20

as taking it easy.

Dingus
02-03-2009, 10:46 AM
Lol dood, youre in tatters by the sounds of it.

I would be happy when I refer to this...

as taking it easy.

Yes playing football is probably the worst thing you can do to your body. Worse than crack. Also the 345x6 was not so easy as I went beltess.

Dingus
02-03-2009, 10:51 AM
OHP

OHP-
45x5
95x5
120x5
135x3
145x13

DB Bench- 65x20x3

Light band pushdowns- 100 reps

DB Shrugs- 70x50x2

Green Band Rows- 3x20

5 minutes on the treadmill then did some barbell complexes, these suck pretty bad. Really lucky I didn't have any hershey squirts.
The complex consisted of: Jump squats, bb rows, cleans, good morning and ohp. Did 1 set with the bar then 4 sets of 5 reps with 85 lbs, 90 seconds rest between each set. Anyone that saw my fat ass doing this would have had a really good laugh.

KarstenDD
02-03-2009, 11:59 AM
I'll just leave this here...

yyCFv_IsZAY

Dingus
02-03-2009, 03:35 PM
I'll just leave this here...

yyCFv_IsZAY

Donnie Thompson has the greatest laugh of all time. Having a goofy laugh is paramount to getting jacked.

Dingus
02-04-2009, 05:52 PM
SjJwqDa1QVI

I didn't train today this is just a really good song.

Dingus
02-05-2009, 02:58 PM
Deadlift Day

Deadlift
135x3x2
225x3
315x3
365x3
410x5 PR

Reverse Hypers
50x10
100x10x3

Green Band Good Mornings

2x15

-superset-

DB Side Bends

100x10x2

My bicep felt fine today, talked to some people who gave me the greenlight to pull today. Switched my grip to be sure, I hate this grip but it actually might be stronger than my old one. I think I could have maybe grinded out a few more reps but locking out number 5 made me not want to try it. I skipped out on doing any cardio, if I can think of an excuse I'll edit this.

Gable
02-05-2009, 03:42 PM
You set a PR.

That IS an excuse not to do cardio.

Carry on with the good work.

Dingus
02-05-2009, 05:25 PM
You set a PR.

That IS an excuse not to do cardio.

Carry on with the good work.

I can't believe I forgot the international PR rule, thank you!

-JM-
02-05-2009, 05:46 PM
Deadlift
135x32


Is this key?;)

Nice job with the PR man!

Dingus
02-05-2009, 06:23 PM
Thank you for pointing that out, I'm pretty sure I couldn't do a set of 32 on anything.

KarstenDD
02-05-2009, 06:26 PM
I'll just leave this here

ptx5UKAu8Fg

Gable
02-05-2009, 09:14 PM
I can't believe I forgot the international PR rule, thank you!

You're welcome. I hit two pr's tonight, so I skipped cardio and went to Chilis.

It's a law, somewhere.

Dingus
02-09-2009, 02:01 PM
Extra work

KB Military- 4 sets
-superset-
Hammer Lat Pull Downs- 4 sets

Light Band Push Downs- 5 sets
-superset-
Hammer Curls- 5 sets

DB Shrugs- 2 sets
-superset-
Front Raises- 2 sets

Pumptastic day

Dingus
02-09-2009, 02:06 PM
Bench Day

Bench Press-
135x5
205x3
230x3
260x7

Floor Press-
135x5
135x10 w/ 1 big chain
135x10 w/2 chains
185x10 w/2 chains
185x10 w/ 1 big chain

Seated Cable Row-
170x10
200x10x3

Cable Scarecrow
50x10
60x10x3
-superset-
Rope Pushdowns
60x10x4

KB Curls
12kgx8x4

Will go for a walk a little later, had a great weekend lots of good stories, trying to clean up my diet this week, we will see how that goes.

Gable
02-09-2009, 02:07 PM
Good work dude.. cleanin up the diet seems to always be the biggest challenge. Good luck.

-JM-
02-10-2009, 01:36 AM
trying to clean up my diet this week, we will see how that goes.


^I hate that part.

Strong benching. Are you using 5/3/1?

Dingus
02-10-2009, 08:14 AM
^I hate that part.

Strong benching. Are you using 5/3/1?

I am indeed. I'm still on my first cycle but I feel like it's going to work pretty well. We will see and yes any form of dieting sucks, the farting is unbearable...for everyone else:hump: (**** em)

Dingus
02-10-2009, 12:50 PM
Squat Day

Squats
45x10
135x5
225x5
285x3
325x3
365x5

45 Deg BR
bwx15x3

Standing abs w/ long strap
100x10x2
120x10
110x10x2

Lat Pull-Down
150x10x3

Barbell Complex, same as last week 4 sets of 5, only difference was I did RDL's instead of jump squats because my right knee started to hurt during my last set of squats. I'm honestly surprised I did not throw up today as I felt like crap, but 365x5 was pretty easy and if my knee wasnt hurting I feel like i could have gotten 8. This means one of two things, I was being a pussy last week or I was squatting high today...probably a combo of both.

BW-305 pounds of Bosnian steel and sex appeal...no one will get that.

KarstenDD
02-10-2009, 01:11 PM
This means one of two things, I was being a pussy last week or I was squatting high today...probably a combo of both.

Hopefully more of the second.



BW-305 pounds of Bosnian steel and sex appeal...no one will get that.

Ha, Bagel is so hot. Not as hot as you or Vincent but still quite hot.

KarstenDD
02-10-2009, 01:13 PM
Also,

-yywzHQgsPk

Dingus
02-10-2009, 02:02 PM
I took a video on my phone, I was high, not WPO high but pretty high.

Dingus
02-11-2009, 10:24 PM
Went for a walk outside tonight, 2.1 miles in a little less than 40 minutes. Walking outside is so much better than a god damn treadmill.

Gable
02-12-2009, 07:45 AM
I am indeed. I'm still on my first cycle but I feel like it's going to work pretty well. We will see and yes any form of dieting sucks, the farting is unbearable...for everyone else:hump: (**** em)

When I first started drinking a quart of egg whites a day in my shakes, I had the worst gas for about two weeks.. my coworkers brought in fans, candles, aromatherapy, etc.. It was horrid. Like Chernobyl leaking, into old sewage covered in sulphur.. a sort of oily, hot gas emitted at a constant stream all day..

It's passed now, and sometimes I miss it.

Dingus
02-12-2009, 12:57 PM
When I first started drinking a quart of egg whites a day in my shakes, I had the worst gas for about two weeks.. my coworkers brought in fans, candles, aromatherapy, etc.. It was horrid. Like Chernobyl leaking, into old sewage covered in sulphur.. a sort of oily, hot gas emitted at a constant stream all day..

It's passed now, and sometimes I miss it.

That is one of the most vile descriptions I have ever read. Nicely done.

Dingus
02-12-2009, 01:01 PM
2/12

OHP
45x10
120x5
135x3
155x10

DB Bench
80x5
100x10x2
100x9

DB Row
80x20...only did one set cause it started to bother my left biceptimus.

Face Pulls
70x20x3

Light band pushdowns
100 reps

DB Shrugs
80x50x2

I have to do some kind of cardio, I'm really looking forward to that. I might just have to replace cardio with ephedrine, winstrol and cocaine.

Gable
02-12-2009, 01:21 PM
2/12

OHP
45x10
120x5
135x3
155x10

DB Bench
80x5
100x10x2
100x9

DB Row
80x20...only did one set cause it started to bother my left biceptimus.

Face Pulls
70x20x3

Light band pushdowns
100 reps

DB Shrugs
80x50x2

I have to do some kind of cardio, I'm really looking forward to that. I might just have to replace cardio with ephedrine, winstrol and cocaine.

Nice pressing. Drop the booger sugar and get some meth.. you can stay more focused that way.

In all seriousness, I've been taking walks after training, and its making me feel a lot better, and I think its even helping me shed a bit of fat...

I think your "fat burning stak" mentioned above might work better, but could have some adverse health affects.

I am not a doctor. In case there was any confusion.

Gable
02-12-2009, 01:22 PM
That is one of the most vile descriptions I have ever read. Nicely done.

Thank you.

The description holds nothing to the scent.

Dingus
02-12-2009, 03:56 PM
Went for a 25 minute walk, bought 2 lottery tickets, hopefully I win. Also mad props to Gable for calling cocaine booger sugar. My farts would challenge yours today, absolutely disgusting.

Dingus
02-12-2009, 06:06 PM
Went for another 20 minute walk, party cardio.

Gable
02-12-2009, 06:14 PM
Went for another 20 minute walk, party cardio.

Yay for cardio. I might have to take the dog for a walk..

Dingus
02-12-2009, 06:55 PM
Yay for cardio. I might have to take the dog for a walk..

I suggest 2 sets of 60 minutes morning and night followed by 60 minutes of a meditation CD. Optional salt bath then hook your penis up to the alpha stim for 3 hours.

Gable
02-12-2009, 06:57 PM
I suggest 2 sets of 60 minutes morning and night followed by 60 minutes of a meditation CD. Optional salt bath then hook your penis up to the alpha stim for 3 hours.

Looks like you took the booger sugar after all.

Dingus
02-17-2009, 05:07 PM
S6CGmxKEGowFeel like absolute **** today, I believe I have the flu. Going to go for a walk but thats it. Will pull tomorrow.

Dingus
02-17-2009, 09:26 PM
Went for a 45 minute walk, made sure to go fast enough to get myself breathing heavy. ^^^^This is about me and Karstens days at PSU.

Dingus
02-18-2009, 05:03 PM
2/18

Deadlift
135x3
225x3
315x1
340x5
385x3
430x4 PR

Super wide SLDL
225x5
275x5x4

45 Degree BR
bwx10x2
light bandx10x2

KB Side Bends
32kgx15x3 done with no rest between sets.

Really good day, even though I still feel like ****. 430x4 is more than expected and I think I will be able to kill my PR's next cycle cause im going to be using a belt and will have my ammonia. I have to go for a walk now, we had corn beef and cabbage for dinner, I'll see how far I get before I feel like I'm going to **** my pants.

Dingus
02-18-2009, 07:05 PM
Went for a 3.1 mile walk, it took 58 minutes. Walking in the snow is no fun at all.

-JM-
02-19-2009, 02:24 AM
Nice session Dingus, PR and all.


corn beef and cabbage

You should have plenty of your own ammonia.

AndrewK.Mangan
02-19-2009, 09:27 AM
Good suff big man! hey isnt the walking a PR for you? haha JK

Dingus
02-19-2009, 02:47 PM
Nice session Dingus, PR and all.



You should have plenty of your own ammonia.

Touche

Dingus
02-19-2009, 02:49 PM
Good suff big man! hey isnt the walking a PR for you? haha JK

Whoa look what the cat dragged in, if it isn't Andy "Bomb Dog" Jones. Good to see you learned how to turn a computer on.

Dingus
02-19-2009, 02:54 PM
2/19

Bench
45x10
135x5
185x3
225x5
245x3
275x5

Lockouts
275x3
315x3-remembered why I never do these

KB Floor Press
28kgx20x2

CSR
2platesx10
3platesx10x3

Lat-Pull Down
160x10x3

Light Band Pushdowns
100 reps, 50-25-25

DB Shrugs
80x50x2

Hammer Curls
35x10
45x10
55x10

Not happy with 275x5, but what can you do. Some type of stupid cardio is in order now, oh bother.

Dingus
02-19-2009, 04:37 PM
Just went for a walk, 30 minutes 1.8 miles. Now its time for dinner.

AndrewK.Mangan
02-20-2009, 09:13 AM
Hahaha and the crowd goes wild as Andy "bomb dog" Jones turns on the computer.... Two questions (as I am running late to class). One what you do the lockouts on? Was it boards or racks?...or both? hahha and whats your body weight at?

Dingus
02-20-2009, 12:42 PM
Hahaha and the crowd goes wild as Andy "bomb dog" Jones turns on the computer.... Two questions (as I am running late to class). One what you do the lockouts on? Was it boards or racks?...or both? hahha and whats your body weight at?

I did them off pins, and I'm wicked fat but not as fat as I was. Mid 290's.

Dingus
02-21-2009, 02:07 PM
Went for a walk last night, 30ish minutes 1.4ish miles. I was planning on squatting today but I feel like ****, I'm just going to do it monday then deload until the following monday and start up my second cycle with the 5/3/1, not ideal but I don't really care. Need to at least do some cardio today, maybe something harder than walking but my fat heart would hate that. We'll see.

Dingus
02-23-2009, 01:32 PM
2/22

Squat
45x10
135x5
225x5
-put belt on-
305x5
345x3
385x6 PR
-suit on straps down-
385x2
435x2x2

Belt squat
135x10x2
135x20x2

Sit-Ups
bwx20x2

Felt like tons of volume due to my superb conditioning. I need to go do some more now or maybe tonight. I put the suit on just to get a little bit heavier weight on my back and my technique was actually good in it, I am almost certain 385x6 is a pr, most of them were deep enough, I think. There was a hot older woman in the gym who kept staring at me, not because I am good looking but because my ass crack is habitually out. Maybe she has a thing for plumbers.

Dingus
02-24-2009, 12:56 PM
2/23 Deload

OHP
45x10
95x5
115x5x3

Fat Bar Bench
135x5
225x5x2
225x10

Seated Cable Row
200x10
200x2-bicep felt like it was going to rip off

Light Band Pushdowns
100 reps

Mini Band Curls
2x25 with left arm only

No more fat bar for fat boy, whenever I use one it ****s up my bicep. My grip is pretty good right now so **** it. Today was stupid, deloading blows.

Gable
02-24-2009, 01:20 PM
Today was stupid, deloading blows.

Deloading does blow.. but its neccessary...

relax and enjoy an easy week.. so you can kick more ass next week.

AndrewK.Mangan
02-26-2009, 09:26 AM
How's the bicep feeling? I hate deloading too! I dread it :drooling: . Whats the plan for after the deload week? Session with me????!!!!!

Dingus
02-26-2009, 06:06 PM
2/26 Deadlift Deload

Drove to the gymx1
Got out of the carx1
Got back into the carx1
Drove homex1

Could have been worse.

KarstenDD
02-26-2009, 06:08 PM
YOU PLAY BY YOUR OWN RULES!


jvXCXoWuSt0

Dingus
02-28-2009, 01:37 PM
2/28

Went for a 40 minute walk. I'd rather not go to the gym then go and deload. I understand that this is dumb but what can you do. I have come to the conclusion that I do not like lifting weights. Party beers.

Dingus
02-28-2009, 06:09 PM
2/28

Went for another walk this time about 45 minutes. **** powerlifting, I'm a powerwalker now! Just kidding, two walks in one day is too much for my fat ass.

Dingus
03-03-2009, 01:49 PM
3/3

Deadlift
135x3
225x3
200x5
350x5
395x7 PR

Super Wide SLDL
225x5
275x5
315x3
315x3 with 2 chains
315x1 with 4 chains

KB Swing
20kgx10
28kgx10x4

KB Side Bends
80x10x3
-superfat-
Straight Leg Sit Ups
bwx10x3

Seated KB Shrugs
28kgx50x2

Wanted to get more than 7 with my last deadlift. I felt good going to the gym and while warming up but I have a bit of a cold and that sort of caught up to me. 350x5 was actually pretty hard. I probably could have gotten one or two more in the deadlift but I was pretty dizzy at that point. I do not know why I went heavy on the SLDL's but it was fun to push the weight a bit. I'm going to try to keep this level of volume, still not a lot but much mroe than I usually do. Overall it was a really good day for me. Also some old guy posted up right in front of me on my lest set of deadlifts and watched me throughout the whole set, said "nice job big guy" and walked away. This was weirder than it sounds.

Gable
03-03-2009, 02:02 PM
Nice PR dude.

You have an old man gym stalker..

Dingus
03-03-2009, 02:49 PM
Nice PR dude.

You have an old man gym stalker..

Creepy and flattering.


6UX0p7uAW2s

KarstenDD
03-03-2009, 04:34 PM
http://i481.photobucket.com/albums/rr177/BoogienightsDD/ysomarfan.jpg

Dingus
03-03-2009, 05:08 PM
Rhodes should wear a top hat like Lincoln.

AndrewK.Mangan
03-04-2009, 08:16 PM
I Agree!

-JM-
03-06-2009, 05:30 PM
What is Marfans?

I dont mean that in any sort of profound sense obviously, but what is that/it/them/why?

Dingus
03-06-2009, 06:11 PM
What is Marfans?

I dont mean that in any sort of profound sense obviously, but what is that/it/them/why?

http://asp.elitefts.com/qa/default.asp?qid=90825&tid=

Dingus
03-06-2009, 06:28 PM
BTW the reason I haven't been training is I have a torsioned appendix on my right testicle. Too much information I know. Should be good to go monday.

Dingus
03-09-2009, 02:43 PM
3/9

Floor Press
45x10
135x5
185x5
225x5
245x15 PR
-superset-
Mini band internal/external rotation

Seated Rows with spud thingy
150x10x8

Scarecrows
50x15x3

Panora Press
50x20
70x10
60x10x5

Hammer Curls
30xouch

Mini Band Curls (left arm)xlots

I have to train around 432 injuries I currently have and this is pretty much what I can do.

-JM-
03-09-2009, 03:13 PM
Nice session getting back to it anyway dude.

AndrewK.Mangan
03-10-2009, 07:36 AM
Smashing weight and cashing checks baby!!! Sweet PR kid keep it up.

Gable
03-10-2009, 07:44 AM
Good work man.. HEAL UP!

Congrats on the pr.

Dingus
03-10-2009, 03:09 PM
3/10

Squats

Safety Bar Squat
65x10
155x5
245x3
295x3
295x8

45 Degree Back Raise
bwx12x4

THATS IT. Didn't feel like doing anything else, I will do some kind of cardio and abs later.

KarstenDD
03-10-2009, 03:45 PM
You trained 2 days in a row? I'm shocked.

AndrewK.Mangan
03-12-2009, 09:23 AM
I like what I see man. How the injuries? btw Let's get after it tomar, im psyched!

Dingus
03-12-2009, 12:26 PM
3/12

Bench
45xsome
135x5
225x5
added reverse light bands
275x3
315x3
365x2
315x8

Seated Rows with spud thingy
150x15x5

Pushdowns with lat bar aka Conway Press
50x20x5

Seated KB Shrugs
24kgx100
24kgx10x3 holding at the top of every set.

No ryhme or reason to anything I did today or really ever do. Everything felt really good. I don't think Conway press will fly, I'm not strong enough to name **** after myself.

Dingus
03-12-2009, 12:29 PM
I like what I see man. How the injuries? btw Let's get after it tomar, im psyched!

Lets max out on reverse hypers tomorrow. Reverse band, with chains.

Gable
03-12-2009, 02:24 PM
Lets max out on reverse hypers tomorrow. Reverse band, with chains.

Weight releasers are the key here, and do it onto foam blocks with a bamboo bar.

Dingus
03-12-2009, 04:39 PM
Weight releasers are the key here, and do it onto foam blocks with a bamboo bar.

GREAT FREAKIN IDEAS!!! I will be doing these with my suit, briefs and bench shirt on. No belt or wraps though, those are for the raw guys. Maybe I'll throw on the crazy bells too!

KarstenDD
03-12-2009, 05:44 PM
You should bench again. Put the shirt on. Do triples.

Dingus
03-12-2009, 07:22 PM
You should bench again. Put the shirt on. Do triples.

FACT! I'll do it tomorrow, what happened to your triples thread?

Gable
03-13-2009, 01:11 PM
http://www.youtube.com/watch?v=B04qo9XCZXo

10 boards.. you need to work on your handoff catching strength.. or something.

Dingus
03-13-2009, 08:16 PM
3/13 STUPID DAY!!!!!!!!!

KB Swings
16kgx10

KB Side Bends
80x10x3

Box Squat
45x5
135x5
225x3
-suit on straps down-
315x2
-add belt-
405x1
455x1
-strap up-
495x1
495x3 PR

Belt Squats
135x10
225x10
225x20
315, 225, 135 drop set, this was really hard but someone took my picture so I hope I look cute.

Prowler Push 10 sprints, 5 high handle, 5 low handle. 1 plate per side.

Andy Jones and another friend came down to train, we had a lot of fun. Andy is looking big and fat. I wanted to squat with bands today but just went straight weight because of the economy. I'm going to be very sore for a long time. All my little injuries didn't hurt me today, little bit on the shoulder but nothing major. Also the box was not nearly high enough, sorry Karsten.

Dingus
03-13-2009, 09:02 PM
http://www.youtube.com/watch?v=B04qo9XCZXo

10 boards.. you need to work on your handoff catching strength.. or something.

Where are his reverse bands?

Dingus
03-14-2009, 11:39 AM
3/14

Running?!?!?!?!?!?

3 150 yard shuttles
3 50 and backs
3 50 yard sprints

I did these with as little rest as possible, they don't look like a lot but this is probably the fourth or fifth time I have run since November 17th of 2007. I was much lighter then. Fat and sore.

AndrewK.Mangan
03-14-2009, 02:39 PM
Whoa whoa whoa!!! Dr. Jones say; "why run when you can prowler?" I had a ****ing balst yesterday. TPS is the **** and well worth the drive. Good **** though with the running, if it dosent kill you it will make you stronger/less fat. I cant talk tho after pizza n the golden arches! **** me right

Dingus
03-15-2009, 02:35 PM
3/15

Went for a walk, it was somehwere between 30 and 40 minutes.

KarstenDD
03-15-2009, 04:35 PM
3/14

Running?!?!?!?!?!?

3 150 yard shuttles
3 50 and backs
3 50 yard sprints

I did these with as little rest as possible, they don't look like a lot but this is probably the fourth or fifth time I have run since November 17th of 2007. I was much lighter then. Fat and sore.

WHAT???????????????????????????????????????????????????????????

Gable
03-16-2009, 08:23 AM
I'm gonna start to do more cardio/conditioning too.. time to shed some winter fatitude.

Ben Moore
03-16-2009, 08:27 AM
Buncha quitters...

Dingus
03-16-2009, 09:41 AM
I'm gonna start to do more cardio/conditioning too.. time to shed some winter fatitude.

Getting ready for beach season!!!!

Dingus
03-16-2009, 09:41 AM
Buncha quitters...

I blame the liberal media.

Gable
03-16-2009, 09:44 AM
Getting ready for beach season!!!!

Damn straight! I gotsa be secksy for the beaches..bitches?

Both.

Gable
03-16-2009, 09:45 AM
I blame the liberal media.

I second that.

Dingus
03-16-2009, 02:49 PM
3/16

Floor Press
135x10
185x5
225x10x3

Cable Rows with Spud Thingy
150x15x5
-superset-
Light Band Pushdowns
5 sets of 25

Seated KB Shrugs
28kgx100
28kgx10 with long holds at the top, then some more reps after

Kettlebell curls and dumbbells curls with left arm only. 2x20 with a 4kg kb. 2x20 with a 10lb db. Biceptimus needs to get better, holding 225 was hard.

Gable
03-16-2009, 02:57 PM
Good work Dingus..

AndrewK.Mangan
03-17-2009, 09:05 AM
You guys crack me up with your beach season talk....your begining to sound like St. Pierre Dingus, I guess he has a good POV on somethings. nice work. HAPPY ST PATTYS DAY!

KarstenDD
03-18-2009, 08:11 PM
sI5LWwC-cE8

AndrewK.Mangan
03-19-2009, 01:20 PM
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/5P0_v__IOrE&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/5P0_v__IOrE&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>



whats your answer? haha

Dingus
03-19-2009, 07:25 PM
3/19

Belt Squats
135x10x4
Neutral DB Bench
75x10x2, 85x10x2
Back Raise
bwx10x4
Spud Rows
60x10x4

DB Step ups
20x20x2
KB Floor Press
24kgx20x2
Band GM
greenx20x2
Conway Press
60x20x2

Both of these were done as circuits. When I was done I did 10 minutes at 2.5 mph on the treadmill doing hills, then walked 5 minutes regular. I'm getting my wisdom teeth out next wednesday, that will be more fun than this was.

AndrewK.Mangan
03-20-2009, 10:24 AM
Your ganna be in fighting same in NO time at all!!!!! dang man thats some good stuff! good luck with the getting the ol' wisdom teeth out

Dingus
03-24-2009, 05:23 PM
Went for a walk yesterday, going to go for one today too. Haven't felt good this week, new diet is tough. My right labrum is torn, my left shoulder is worse than my right so I can't wait to see what lefty looks like. That isn't why I haven't trained I'm basically just bitching out left and right. Tomorrow I'm getting my wisdom teeth out which should be exciting. Exercising like the elderly.

Gable
03-25-2009, 07:19 AM
ask for extra pain killers... that's the best part of getting em yanked out..

Dingus
03-25-2009, 04:46 PM
ask for extra pain killers... that's the best part of getting em yanked out..

They gave me more vicodin and anesthesia because of my size. I was ****ing stoned it was awesome. That was at 9:30 am, it is now 6:45 and I'm still feeling it, usually I have a high tolerance for this stuff but I'm not complaining.

Also: stumbled around like a drug addict for 40 minutes downtown.

Gable
03-26-2009, 05:22 PM
I hated getting mine removed.. I hope the pain passes quick for ya bro..

Dingus
03-26-2009, 07:56 PM
I hated getting mine removed.. I hope the pain passes quick for ya bro..

Honestly it hasn't been that bad, it kind of hurts to open my mouth but thats it. Last night I took 2 vicodin at 10:30 and then couldn't fall asleep? What the **** is up with that? I slept from 2-4, was up 4-6, then 6-9ish I slept. Sucked my ass, got woken up by a call from ortho to schedule shoulder surgery. The worst part of this whole thing is I haven't had a real **** since tuesday.

I went for two walks today, one was 3.5 miles and the other was 2.8 miles. Neither was successful in making me poop, hopefully they help me sleep.

Dingus
03-30-2009, 02:21 PM
3/30

Floor Press
45x10
135x5
185x5
225x15

Spud Rows
160x10x2
160x20

Conway Press
70x10
80x10x4

KB Floor Press
24kgx15
28kgx15
32kgx15x2

KB Shrugs
32 kgx100 reps, took a few sets

Barbell Curls
45x10x4...left bicep still unhappy

I was going to do complexes for the next few weeks but just did what I wanted instead. If I had to go do complexes, I wouldn't go and I had to admit that to myself. Mentally weak.

AndrewK.Mangan
03-30-2009, 04:55 PM
Your not mentally weak....your a THUG and thats whats THUGS do

Dingus
03-31-2009, 02:05 PM
3/31

Box Squats with rackable cambered bar, this bar weighs 65 pounds and I will log it as such. So Krotchsten, suck one.
65x5
155x5
245x5
295x2
335x2
385x2
-z-suit on, straps down-
385x2
425x2

45 Degree Back Raise
bwx10x2
45x10x3

DB Side Bends
70x15x2

Straight Leg Sit-ups
bwx15x2

Dingus
04-01-2009, 07:22 AM
4/1

My mouth is bleeding.

Gable
04-01-2009, 07:28 AM
4/1

My mouth is bleeding.

There are worse parts of your body that could be bleeding..so this could be seen as good news.

Dingus
04-01-2009, 07:34 AM
There are worse parts of your body that could be bleeding..so this could be seen as good news.

My vagina is also bleeding, I'm hoping its just my monthlies. One thing I need to get off my chest, I went out to breakfast with a friend on saturday...I did not finish. I have never left food on my plate, I have lost zero weight so I will chalk this up strictly to my mental weakness. Everyone needs to watch this video, listen to my laugh and make fun of me.


PUp6E4WeHLQ

Gable
04-01-2009, 07:56 AM
My vagina is also bleeding, I'm hoping its just my monthlies. One thing I need to get off my chest, I went out to breakfast with a friend on saturday...I did not finish. I have never left food on my plate, I have lost zero weight so I will chalk this up strictly to my mental weakness. Everyone needs to watch this video, listen to my laugh and make fun of me.


PUp6E4WeHLQ

MOst likely you didnt finish your breakfast because of the liberal media, or you were worried about freeing tibet or somesuch. Move on and make up for it this weekend.

I have a prescription for you:

4 Pancakes - extra butter and syrup
4 Sausage patties
4 Sausage links
6 pieces of bacon
4 eggs scrabled
16oz whole milk

2 Vicodin
1 dip

7 naps


Have that on Saturday and Sunday morning. You will be back to normal within a few days.

KarstenDD
04-01-2009, 11:50 AM
I suggest party beers.

Dingus
04-01-2009, 08:58 PM
MOst likely you didnt finish your breakfast because of the liberal media, or you were worried about freeing tibet or somesuch. Move on and make up for it this weekend.

I have a prescription for you:

4 Pancakes - extra butter and syrup
4 Sausage patties
4 Sausage links
6 pieces of bacon
4 eggs scrabled
16oz whole milk

2 Vicodin
1 dip

7 naps


Have that on Saturday and Sunday morning. You will be back to normal within a few days.

Gable this is a dynamite plan. I did some running and walking tonight, it wasn't fun. I decided that Petey Pablo's song Show Me That Money will be my entrance music from here on out. Now I just need to find some kind of activity that has entrance music.

Dingus
04-01-2009, 09:01 PM
4vqwzAdCVEA

-JM-
04-02-2009, 01:30 AM
This is for when your mouth stops bleeding.........
http://www.wannabebigforums.com/attachment.php?attachmentid=27207&stc=1&d=1237131533

Dingus
04-02-2009, 03:52 PM
4/2 Minimum Effort Bench Press

DB Bench
40x10
60x10
80x10
100x10
100x14

Spud Rows
170x10x6

Light Band Pushdowns
100x1
50x1

Miniband Curls
20x2

Hammer Curls
30x10
35x10

DB Shrugs with hold at the top
60x20x2
70x20

Bicep is feeling better which is good news, I was poking at it today and it feels mushy like it has fluid in it. It was kind of gross. I would get elbow sleeves but then I wouldn't be lifting 100% RAW and we can't have that.

True Strength: The weight of the sin of the world. One rep. In a super duper phenom.

Dingus
04-02-2009, 03:54 PM
This is for when your mouth stops bleeding.........
http://www.wannabebigforums.com/attachment.php?attachmentid=27207&stc=1&d=1237131533

Tell me those are cookies on that pizza. You know whats really sad? I normally can't eat pizza cause I have developed this weird allergy to tomatos. Whats even sadder is sometimes I eat it anyway knowing that I'm going to throw up. I have pizzalimia.

Dingus
04-02-2009, 04:08 PM
This is a picture from this weekend of me and Gerald "The one hand push-up man" Perkins, Gerald can do 60 one arm push ups in 50 seconds. Also please note how fat my face is, this was 3 days after having my wisdom teeth out.

KarstenDD
04-02-2009, 06:32 PM
4/2 Minimum Effort Bench Press

DB Bench
40x10
60x10
80x10
100x10
100x14

Spud Rows
170x10x6

Light Band Pushdowns
100x1
50x1

Miniband Curls
20x2

Hammer Curls
30x10
35x10

DB Shrugs with hold at the top
60x20x2
70x20

Bicep is feeling better which is good news, I was poking at it today and it feels mushy like it has fluid in it. It was kind of gross. I would get elbow sleeves but then I wouldn't be lifting 100% RAW and we can't have that.

True Strength: The weight of the sin of the world. One rep. In a super duper phenom.

What if you're squatting the weight of the sin of the world for one rep? 5 suits?

Dingus
04-02-2009, 07:05 PM
What if you're squatting the weight of the sin of the world for one rep? 5 suits?

This can only be done in a leviathan, predators to a Tate box with the spider bar.

-JM-
04-03-2009, 01:16 AM
Tell me those are cookies on that pizza. You know whats really sad? I normally can't eat pizza cause I have developed this weird allergy to tomatos. Whats even sadder is sometimes I eat it anyway knowing that I'm going to throw up. I have pizzalimia.

They're not cookies but now I wish they were.


I have pizzalimia.

Youre cursed. Thats not fair.


Edit: For some reason when I read that other post, I assumed that Gerald only had one arm and on it he could do 60 pressups...

Dingus
04-03-2009, 01:51 PM
They're not cookies but now I wish they were.



Youre cursed. Thats not fair.


Edit: For some reason when I read that other post, I assumed that Gerald only had one arm and on it he could do 60 pressups...

Gerald has 2 arms, both capable of dominating push ups, I mean he is the one hand push up man.

Dingus
04-03-2009, 02:37 PM
4/3

SSB Good Mornings
65x5
155x5
245x5
295x3
295x5
245x10

Pull-Throughs
60x10x2
70x10
80x10
90x10

Seated Rows
100x20
120x20x4

-superset-

KB Swings
20kgx10
28kgx10x2

Light Band Pushdowns
100 Reps

Hammer Curls
2 sets, 30x10 then 20xlots back to back

Again I have no clue why any of this was done. The good mornings were easy, but they were still good mornings so they were just turble. I need to keep these in every week as I will not be able to deadlift. I was supposed to hang out with a friend tonight and he cancelled. Then I tried to make plans with a pretty girl I like, no dice couldn't do it. I guess I have no point it just sort of sucks and I felt like bitching about it.

-JM-
04-03-2009, 05:04 PM
Nice GMs.

Btw... that 100x14 minimum effort benching. Awesome.

When is the surgery man?

Dingus
04-03-2009, 05:21 PM
Nice GMs.

Btw... that 100x14 minimum effort benching. Awesome.

When is the surgery man?

It is somewhat up in the air right now. I'm still a student so this is a good time to do it. The plan seems to be for me to get surgery sometime in late May or early June. My doctor wanted to see what the cortizone injections would do first, I don't really know his reasoning behind it but whatever. From the first of July until the beginning of September I make a lot of money every year due to having a very tit job. Nepitism kicks ass when you are on the right side of it.

Dingus
04-03-2009, 07:45 PM
4/3

Went for a 2.1 mile walk. This must be how the cool kids spend friday nights.

-JM-
04-04-2009, 04:54 PM
Will the cortizone injections not just enable you to rook it more?


Nepitism kicks ass when you are on the right side of it.

This is true.

Dingus
04-04-2009, 07:21 PM
Will the cortizone injections not just enable you to rook it more?



This is true.

As long as I'm not ******ed with it I should be ok, at this point any added damage will be fixed along with what is already messed up. I had reservations about getting it but for the next 6 weeks I will be working long hours and the pain would have made it pretty rough. I am nervous about it though.

Dingus
04-05-2009, 04:03 PM
I went for a walk yesterday, it was long and hilly. I will do this again later.

Dingus
04-06-2009, 02:01 PM
4/6

Floor Press
45x10
135x5
185x10
185x30
185+big chainx15
185+big chain and little chainx10

Conway Press
70x10x6

Spud Rows
200x10
180x10x4

Face Pulls
70x10x2
80x10x4

Light Band Pushdowns
100 Reps

External Rotation with mini band
3x15

Also did some bicep rehab type stuff. I have no idea why I did what I did on the floor press, I was planning on doing 5x10 with 185, but what an utter waste of time that would have been. I wanted to do some rep work today and I did so I guess that is good. This morning I was attempting to pop a zit over my left shoulder and got side lined by one of my awesome brain cramps. These hurt a lot. Oh bother.

Dingus
04-06-2009, 02:02 PM
Sidenote: that is the first workout I have done in under an hour, possibly ever.

-JM-
04-06-2009, 04:01 PM
Sweet pressing man.

185x30......wow. Why bother with actual sets. Just do a huge set like that and get them out of the way. I like it.

KarstenDD
04-06-2009, 06:08 PM
Sweet pressing man.

185x30......wow. Why bother with actual sets. Just do a huge set like that and get them out of the way. I like it.

Rob Fusner style.

AndrewK.Mangan
04-07-2009, 09:34 AM
Any lift over 3 reps counts as GPP right? Nice work man. Congrats on the pizza PR too...Very impressive!

Dingus
04-07-2009, 09:57 AM
Any lift over 3 reps counts as GPP right? Nice work man. Congrats on the pizza PR too...Very impressive!

Yeah be careful and check the list, make sure the USAPL didn't ban GPP.

KarstenDD
04-07-2009, 01:43 PM
Yeah be careful and check the list, make sure the USAPL didn't ban GPP.

Just like they banned greatness?

Dingus
04-08-2009, 01:29 PM
Just like they banned greatness?

Do you mean Edwin Aloicious Coan the Third?

Dingus
04-08-2009, 02:08 PM
4/8 Mediocre Effort Squat

Squats with Rackable Cambered Bar, still weighs 65 lbs, done to a higher box than last week
65x10
155x5
-suit on straps down-
245x3
295x3
335x3
-add belt-
385x1
425x1
-straps up-
425x5
-suit and belt off-
245x10
-belt again-
295x10x2

Decline Sit ups
bwx10x5

-superset-

45 Degree Back Raise
bwx10x5

Sumo Pulls from deficit with Kettlebell
80lbsx10x3

This was a lot for me to do, all the squats were done to a Siders box. Too many squats. The sumo pulls are awesome for strengtherning your groin. I feel them more with a light weight than I did from doing the sumo straight legs, I'm not saying they are better or worse just more groinage.

Dingus
04-08-2009, 02:41 PM
My squat, 385x1. IPF DEPTH!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
PbH5q_nHXsQ

-JM-
04-09-2009, 03:39 AM
That mediocre effort session was anything but.

Thats about an million squats you did.

Dingus
04-09-2009, 03:31 PM
That mediocre effort session was anything but.

Thats about an million squats you did.

Yeah I have no clue what inspired all of that work, I was thinking what would Hoss do, only much much lighter. Like a million times. I was going to train today but I might just push it to tomorrow, I got a job today so there is my excuse. Nothing special but lots of hours which is what I need.

Gable
04-09-2009, 03:33 PM
Congrats on the job and great training!

KarstenDD
04-09-2009, 06:46 PM
Great squats! TO THE BASEMENT!!!!!!

Dingus
04-09-2009, 07:43 PM
Great squats! TO THE BASEMENT!!!!!!

I don't get the up call til I feel my nuts slam into the floor, and I have tiny nuts!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Dingus
04-10-2009, 02:30 PM
4/10

DB Bench
50x10
70x5
90x5
110x5
125x5 PR sort of

Conway Press
70x10x5

Lat Pull-Down
120x10x4

Spud Rows
150x15x2

Light Band Pushdowns
50, 25, 25

-superset-

Hammer Curls
35's for 3 sets

KB Shrugs
24kgx50x2 alternated 10 slow reps with 10 fast reps

KB Floor Press
16kgx50
16kgx20

That is the heaviest I have gone on DB bench although my PR is 120x10, which is better than 125x5. The heavy pressing is donezo, my left shoulder was not having it at the end. Oh well. I say this now but we'll see what happens. Next week I will be working and I will tone the volume down to a Wendleresque level, again we will see. I went for a walk yesterday, I hope to do something like that later.

-JM-
04-11-2009, 02:57 PM
Nice job. Volume is good.

I used a 125 db today to pin down the bar for ghetto t bar rows. This was the only time I have used one though.

Dingus
04-13-2009, 04:23 PM
4/13

DB Bench
50x10
70x10
100x15
100x12

Spud Rows
180x12x4

Band Pull-Aparts w/ light band
4x15

KB Floor Press 1 Arm at a time
16kgx25

Was supposed to floor press but all the racks were being used. The gym was very crowded and this took me less than 30 minutes. Volume is the devil Mr. Flynn.

Gable
04-13-2009, 09:24 PM
Damn dude,.,. serious db presses.. kickin ass!

-JM-
04-15-2009, 02:30 PM
Lack of volume is sweet too. DB session was super.

Dingus
04-20-2009, 04:41 PM
4/20

45 Degree Back Raise
bwx10x3

Rackable Cambered Bar Squats
65x10
155x5
-suit on straps down- (sorry this is so late)
245x5
-belt-
335x2x2
385x2
385x5

45 Degree Back Raise The Sequel
bwx10x2

Decline Sit ups
bwx15x3

KB Sumos From a Deficit
95x5
95x5x3 with 2 chains
95x5

Stretched and foam rolled? Whatever! Work has kept me from training, that and I'm growing a vagina, too bad my wee wee is too short to reach it.

AndrewK.Mangan
04-22-2009, 09:15 AM
haha spectacular stuff! put dem vids up hot stuff

Dingus
04-25-2009, 03:25 PM
4/25

Neutral Grip DB Bench
40x10
65x15x5

Joe Rows
130x15x5

Light Band Pushdown
25x4

-superset-

Light Band Face Pull
25x4

KB Shrugs
24kgx50x2

Backward Sled Pulls
4 platesx100 yardsx2

Forward Sled Pulls
4 platesx100 yardsx2
Drop set type deal, 50 yards with 4 plates, 3 plates, 2 plates, 1 plate

Stretched and took a quick lap around the ghetto

It was hot out today. I kept staring at a hot girl doing burpees. She didn't seem to like me.

Dingus
04-27-2009, 04:25 PM
4/27

Rackable Cambered Bar Squat
65x10
-suit on straps down-
65x5
155x3
245x3
295x3
-belt-
335x1
385x1
-straps up-
425x1
455x3 PR

Deadlift
135x3
225x3
275x1 LOOK OUT ANDY BOLTON, THERE'S A NEW SHERIFF IN TOWN!!!!!!!!!!!!!

Backward Sled Pulls
4 platesx1 trip
5 platesx2 trips

Forward
5 platesx1 trip
6 platesx2 trips

Pull-Throughs
90x15x2
100x15x2

Decline Sit ups
bwx10x3

Stretched and walked around Everett. Happy with 455x3 with this bar, wanted to do 475x1 but this is just as good I guess. I may switch to the SSB if I'm able to lift next week.

-JM-
04-27-2009, 04:33 PM
275x1 LOOK OUT ANDY BOLTON, THERE'S A NEW SHERIFF IN TOWN!!!!!!!!!!!!!

What body part(s) have you destroyed that will only allow this?

Terrific squat PR Dingus.

Dingus
04-27-2009, 09:00 PM
What body part(s) have you destroyed that will only allow this?

Terrific squat PR Dingus.

My job is putting up really big tents, and these tents have tons of straps and tie downs that need to be cranked, this mixed with using a jackhammer and sledge hammer have ****ed up my hands pretty bad. My fingers are swollen as **** and I suspect they will stay that way for a long while. No deadlifts!!!

Dingus
04-27-2009, 09:01 PM
Oh and also my bicep thats sorta torn still.

Dingus
04-28-2009, 03:46 PM
4/28 Volume Day

Face Pull/ Band Pullaparts/ various upper body stretches that I'm only logging today because I did jack****

DB Floor Press
45x10
70x10
70x30

Spud Rows
120x20x3

Light Band Pushdowns
100 Reps

Thats it, I drove to the gym to do that? Whatevermajorloser I got some work did. I was referred to as a hippopotamus at work, I am the deadliest land mammal on earth!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Dingus
04-28-2009, 05:19 PM
This is a video of me doing my latest recovery modality. I recommend one performs this at least 31 times per day.


MWbGXDJMXao&NR=1

-JM-
04-29-2009, 04:21 PM
70x30

**** sets. I like it.

That pooh vid is um... cute. Better than complexes.

AndrewK.Mangan
05-11-2009, 05:31 PM
its working for you man! that red shir barley fits around your arms....i remember when it was so loose on you! keep up the good work try not to get stabbed

Dingus
05-12-2009, 06:12 PM
I have not been training recently, just too much with injuries and work to deal with. The only reason I'm updating is because I saw something crazy driving back from a job saturday. Me and two other guys were driving passed the Boston Medical Center and witnessed a stabbing, following the stabbing the stabber was viciously beaten by about 5 guys. This whole thing lasted about 20 seconds and was pretty freakin scary to see. Long story short, lock your doors if you're ever driving through Roxbury. I may not be training, but I'm really tan right now, so thats just as good.

Gable
05-12-2009, 06:14 PM
I have not been training recently, just too much with injuries and work to deal with. The only reason I'm updating is because I saw something crazy driving back from a job saturday. Me and two other guys were driving passed the Boston Medical Center and witnessed a stabbing, following the stabbing the stabber was viciously beaten by about 5 guys. This whole thing lasted about 20 seconds and was pretty freakin scary to see. Long story short, lock your doors if you're ever driving through Roxbury. I may not be training, but I'm really tan right now, so thats just as good.

CRAP! I'm doin it wrong.. I've been training my ass off, but I'm white as a ghost!

Dingus
05-13-2009, 07:45 PM
Surgery is scheduled for June 3rd on my right shoulder, I'm happy to be moving forward with this. Also, I saw a police takedown today outside of a housing project, surprisingly I was in Roxbury again, it turns out that Roxbury IS as bad as they say.

Gable
05-13-2009, 08:38 PM
Good news that you're going to get fixed up..

and stay away from Roxbury dude.

Dingus
05-15-2009, 03:40 PM
Good news that you're going to get fixed up..

and stay away from Roxbury dude.

I have to go where the tents take me. Putting up tents is nooo fun.

-JM-
05-15-2009, 03:44 PM
I have to go where the tents take me. Putting up tents is nooo fun.

Is this the job through the family. Its only for a while right?

Good deal about the shoulder op man. At least thats is over and done with.

Dingus
05-18-2009, 02:56 PM
5/18

Belt Squats
135x10
225x10
315x5
275x10

45 Degree Back Raise
bwx15x3-4?

GHR
bwx5...that was plenty

Decline Sit-ups
bwx15x3

Took all of the squats to the basement! The real basement. Hurts.

Gable
05-18-2009, 02:58 PM
Good work dude!

Dingus
05-19-2009, 10:33 AM
5/19

Floor Press
45x10x2
135x10
135x5
185x3
225x3
225+ 1 chainx3
225+ 2 chainsx1
225+ 3 chainsx1

V-Bar Pushdown
80x10x5
-superset-
Facepulls
80x10x5

Low Row
120x10x3

Prowler 1 plate per side
4 sprints with low handle
4 sprints with horns

The prowler is the worst thing ever. My friend threw up after 6 sprints, he is 70 lbs lighter than me so this made me feel good. I did the facepulls and pushdowns with no rest between sets which normally makes me huff and puff pretty bad but today I was ok. I'm down to around 285, I'd like to be 275 heading into surgery which is 3 weeks from tomorrow I think. I need to make better choices because my left bicep is really fired up right now.

Dingus
05-19-2009, 03:34 PM
Ph49YlxCqi8&feature=related


This song is awesome, I am still feeling the effects of the prowler, I am in terrible shape.

-JM-
05-19-2009, 04:05 PM
Aggressive session there with the prowler an' all man.

That song.....how do you come across that stuff?

Dingus
05-19-2009, 04:23 PM
Aggressive session there with the prowler an' all man.

That song.....how do you come across that stuff?

I'm just a weirdo I guess, a weirdo that loves to jam out!

Gable
05-19-2009, 07:32 PM
Solid pressing Dingus.. and an awesome song.

KarstenDD
05-19-2009, 07:55 PM
You dominated Tony Skleentoe on the prowler.

Dingus
05-21-2009, 11:16 AM
5/21

Safety Bar Box Squat off foam with greens
65x10
155x5
-add bands-
155x2
205x2
-suit bottoms-
245x2
295x2
335x1

Band GM
greenx20x3

Lat Pull-downs using elbows
110x15x2

PWO- Burrito Bolx1

Piss poor on the squats, I felt another thing flare up today but I don't really want to bore anyone talking about it, just decided to cut squats short, I think I did more than one set with 245 and 295 but I don't really remember or care. Once that was over I mentally checked out.

Gable
05-21-2009, 11:19 AM
Heal up dude.. get better and smash that ****.

Dingus
05-21-2009, 11:23 AM
0OJ7q_MWrB0

Great song.

Dingus
05-21-2009, 11:27 AM
Heal up dude.. get better and smash that ****.

I hope to be healthy one day, everything was stupid fast til 335 decided to be crazy hard, my form went to **** and I leaned way forward off the box. I forget what my PR is with this, but I think today 365-385 may have gone if I kept my head out of my ass.

Gable
05-21-2009, 02:03 PM
I hope to be healthy one day, everything was stupid fast til 335 decided to be crazy hard, my form went to **** and I leaned way forward off the box. I forget what my PR is with this, but I think today 365-385 may have gone if I kept my head out of my ass.

Getting banged up seems to be part of the game I suppose.. you still got some solid work in.

wimarine88
05-21-2009, 02:06 PM
Looking strong as usual, of course you don't need me to tell you that :p Keep it up! Hows the prowler working out for you? I've never personally used one, but my buddy just picked up a sled and we are having a good time with that!

KarstenDD
05-21-2009, 06:15 PM
Was Gerome present?

Dingus
05-21-2009, 07:07 PM
Getting banged up seems to be part of the game I suppose.. you still got some solid work in.

It is part of the game but I believe I was born to be broken! Life lesson, when you get injuries don't ignore them, or they become huge pains in the ass!

Dingus
05-21-2009, 07:10 PM
Looking strong as usual, of course you don't need me to tell you that :p Keep it up! Hows the prowler working out for you? I've never personally used one, but my buddy just picked up a sled and we are having a good time with that!

Thanks for the compliment. This was only the second time I have ever used the prowler and its really freaking hard! I'm hoping to find my testicles tomorrow and use it again. Sleds are also good, I had planned on pulling it today but I could not find my aforementioned testicles.

Dingus
05-21-2009, 07:11 PM
Was Gerome present?

Yeah he ****ing crushed the 65's, DB DECLINE STYLE!!!

KarstenDD
05-21-2009, 07:17 PM
Yeah he ****ing crushed the 65's, DB DECLINE STYLE!!!

He has an elite total in mental weakness.

-JM-
05-22-2009, 06:04 AM
Sounds like youre having a rough time at the moment with injuries and what not. Thats a good point about not ignoring injuries. I dont think I have ever had an injury significant enough to not ignore. Apart from the time when I smashed my left ankle. That demanded my attention.

What sort of rounds do you do with the sled? Sprint, uphill, backwards, moonwalk? Just lookin for ideas for a decent sort of session.

Dingus
05-22-2009, 09:30 AM
The prowler I mostly just do sprints. With the sled I either load it up and pull it heavy for about 40 yards, or load it up a little less and pull it for 80 yards alternating forward pulls and backward pulls. I have done a few other things where I load it up then go 40 yards, take a plate off and keep going until the sled is empty. This was kind of difficult. When I used to play football we'd sprint with them but I don't know if I'll ever do that again. Another thing is using the Tabata method or whatever thats called. Basically you go balls out for 20 seconds, take 10 seconds off and keep going for 4 minutes. We did this pushing a sled like a prowler one year and it was freaking horrendous. Very difficult. You could do anything 20 seconds on 10 seconds off and it will most likely be very difficult so I would give that a shot.

Dingus
05-24-2009, 05:24 PM
Attention anyone awesome, there is currently a To Catch a Predator marathon on MSNBC, so anyone who enjoys perverts lives being ruined should tune in.

Dingus
05-26-2009, 02:03 PM
5/26

Dynamic Warm-up

Back Raises
bwx10x3

Decline Sit-ups
bwx10x3
-superset-
Band Pull-aparts
lightx10x3

KB Sumo From a Deficit
80x10x2
95x10
115x10x2

Seated Row
150x10x2

Band GM
Greenx20x4

Will do some sort of conditioning later, all this was just to get the blood flowing.

Dingus
05-27-2009, 12:17 PM
5/27

Band Pull-Aparts
lightx10x3

Lat Pulldown
150x10

Floor Press
135x10, 185x5, 225x3, 275x3 felt sooooooooooooo heavy

Lat Pulldowns again
150x10x2

DB Bench
45x50x2 one set regular, one neutral grip

Light Band Pushdowns
100 Reps

Various light bicep stuff with left arm only.

-JM-
05-27-2009, 04:31 PM
The prowler I mostly just do sprints. With the sled I either load it up and pull it heavy for about 40 yards, or load it up a little less and pull it for 80 yards alternating forward pulls and backward pulls. I have done a few other things where I load it up then go 40 yards, take a plate off and keep going until the sled is empty. This was kind of difficult. When I used to play football we'd sprint with them but I don't know if I'll ever do that again. Another thing is using the Tabata method or whatever thats called. Basically you go balls out for 20 seconds, take 10 seconds off and keep going for 4 minutes. We did this pushing a sled like a prowler one year and it was freaking horrendous. Very difficult. You could do anything 20 seconds on 10 seconds off and it will most likely be very difficult so I would give that a shot.

Thanks for these tips man. I have pretty much farked both my elbows with complexes so I am taking the sled out for sure tomorrow. 20/10 thing seems decent although 20 seconds pulling that thing will seem like an eternity. Oh goodie.