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View Full Version : lifting journal pt. 3: THE TONING



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f=ma
04-08-2011, 04:38 AM
35m stairmaster
bw 186.6

stretching: delt/ham/quad/dislocates

edit: attaching old pic of fatness

LuNa
04-08-2011, 04:56 AM
Lol! Im expecting some major tricep kickbacks!

Behemoth
04-08-2011, 10:39 AM
Add hiit reduce carbs don't count calories lower volume viola toning/recompostion

Time+Patience
04-08-2011, 10:51 AM
Add hiit reduce carbs don't count calories lower volume viola toning/recompostion

As much as I can tell that you are being sarcastic, it's an approach that is pretty solid. I know where the "toning" sarcasm comes from, but not the rest?

I've been seeing you reference that type of approach as one that you dislike more so compared to others, any reason why?

f=ma
04-09-2011, 06:11 AM
i feel very good.

35m stairmaster
dynamic stretching

quads/glutes/calves/abs inc

thoughts on spandex square shorts for sun bathing? too homosexual? i can easily pull it off.. tan lines look kind of weird right now but once they match it will be ok

f=ma
04-09-2011, 10:33 AM
smith suqtaz
95x15
135x8
185x8
225x8
275x5
315x5
355x8
315x8
225x20 oh god

db lunges per leg
25x10
40x10
70x5
90x10
90x6

calf press ss w leg ext slow negatives
6ppsx10 / 240x10 x 3

bw 186.6

Kiff
04-09-2011, 10:51 AM
Nice 20 reppers :)

chevelle2291
04-09-2011, 01:05 PM
i feel very good.

35m stairmaster
dynamic stretching

quads/glutes/calves/abs inc

thoughts on spandex square shorts for sun bathing? too homosexual? i can easily pull it off.. tan lines look kind of weird right now but once they match it will be ok

I'd rock them. I've got a pair of short swim trunks that are plain black that I think look pretty good. You being jakked n tan will pull them off even more. IMO, board shorts look fucking stupid on anyone who isn't a surfer or a 13 year old obese kid.

f=ma
04-09-2011, 01:32 PM
thanks kiffster

ryan -- you are 100% correct. i rock the speedo briefs and females heads go like this

http://www.gifbin.com/bin/062009/1244541171_gina-carano2.gif

chevelle2291
04-09-2011, 05:21 PM
http://www.5star-travel.com/images/DoYouCruise_4guys.jpg

f=ma
04-09-2011, 07:37 PM
i was thinking about doing a club med singles vacation to brazil or the turks in august. i literally spend nothing... and i never do anything fun.

hamstrings got burnt as fuck. hopefully some aloe will get that going

f=ma
04-10-2011, 05:03 AM
35m stairmaster
bw 184.4

i am not eating ground beef or raw almonds ever again. it fucks with my digestion badly, especially raw almonds.. roasted almonds are fine.. but jesus if i dont chew a LOT with raws... agony

f=ma
04-10-2011, 09:46 AM
broom dislocates x 25

smith incline bench, 3s down, explode up
95x15
135x15
185x15
205x15
205x10,2,2,3 i think
185x8x2,2,2 i think
165x15,2,2,2

cg flat smith
95x15
135x15
155x15
155x12,2,2

machine flies
120x10
145x12
160x12
160x12

db curls, 3s down controlled up
left arm
10x10
15x10
20x12, very good, very pleased

right arm
30x10
40x10
40x9

lots of fascia stretching in between sets.

chest/tri feels pretty much unlike its ever felt before. need to get a notepad.. too much to remember

f=ma
04-10-2011, 10:12 AM
3 egg whites
1 whole egg
10g of dextrose
small amount of japanese radiated milk
60g whey

= german pancake looking thing

kind of dry but tastes surprisingly good. i expected the chocolate whey to taste quite bad

LuNa
04-11-2011, 01:09 AM
Nice toning work dude. Pancakes sound interesting. Maybe using more milk would make it less dry.

f=ma
04-11-2011, 02:55 AM
theyre really not bad at all. it looks nasty but thats just because of the protein mix coloring.

chevelle2291
04-11-2011, 03:20 AM
Solid inclines Tim.

f=ma
04-11-2011, 03:24 AM
ty sir. my endurance is garbage. 3s down, explode up is incredibly taxing.. it looks like pussy weights (no offense anyone) but it is very intense and difficult with the slow negative and contracting at liftoff. its different.. but yknow, ive always just gone heavy without any emphasis on chest and its gotten me nowhere. probably time for a change

f=ma
04-11-2011, 03:25 AM
ps, i saw a hardtop z4.. it looked awesome. the softtop looks weak.. but something about the hardtop looks MUCH better. same phenomenon as the bmw 6s vs 6s hard top

chevelle2291
04-11-2011, 03:31 AM
ty sir. my endurance is garbage. 3s down, explode up is incredibly taxing.. it looks like pussy weights (no offense anyone) but it is very intense and difficult with the slow negative and contracting at liftoff. its different.. but yknow, ive always just gone heavy without any emphasis on chest and its gotten me nowhere. probably time for a change

Maybe a HS chest machine?

I know Rory likes cable x-overs.

Is it weird that I almost prefer the small chest look? It's definitely not a bber look, but I stlll think it's pretty aesthetic.

chevelle2291
04-11-2011, 03:32 AM
ps, i saw a hardtop z4.. it looked awesome. the softtop looks weak.. but something about the hardtop looks MUCH better. same phenomenon as the bmw 6s vs 6s hard top

Hardtop z4 is pretty cool.

I must say that I really enjoy the look of the SL65 AMG Black. Nice strong body style. Not a big mercedes benz fan on the whole though.

chevelle2291
04-11-2011, 03:33 AM
I also think that every guy in a convertible looks like a giant phag. Don't know why, but that's how I feel. Has a very "look at me" vibe, which I just hate.

f=ma
04-11-2011, 04:54 AM
i'm partial to the CL63.. a guy at my gym has one in black. it is sick

but when youre driving your DB9 convertible in your 20s, its ok to say "look at me" because you cease to be a douche.. and are simply an asshole. and i respect that

f=ma
04-11-2011, 04:56 AM
Maybe a HS chest machine?

I know Rory likes cable x-overs.

Is it weird that I almost prefer the small chest look? It's definitely not a bber look, but I stlll think it's pretty aesthetic.
i will prob be stuck with the small chest look forever because thats simply my shape.

i would love to be doing x-overs again but it puts way too much tension on my left bicep tendons.. its out of the question. hell, im barely doing 20lb curls lols

f=ma
04-11-2011, 04:57 AM
btw

20m fucking elliptical
20m stairmaster

bw 187.5 or so. bw is jacked from sun dehydration/rehydration.. not that it matters

chevelle2291
04-11-2011, 05:07 AM
i'm partial to the CL63.. a guy at my gym has one in black. it is sick

but when youre driving your DB9 convertible in your 20s, its ok to say "look at me" because you cease to be a douche.. and are simply an asshole. and i respect that

lmao.

Last semester at school, I'm walking past my campus's Starbucks and this older (but still very, very nice--perhaps a 355, maybe a 360) Ferrari rips into the parking lot. Some 20-22 year old trust fund baby walks out of the car with fucking douche stunner shades on.



I shook his hand.

Time+Patience
04-11-2011, 07:57 AM
ty sir. my endurance is garbage. 3s down, explode up is incredibly taxing.. it looks like pussy weights (no offense anyone) but it is very intense and difficult with the slow negative and contracting at liftoff. its different.. but yknow, ive always just gone heavy without any emphasis on chest and its gotten me nowhere. probably time for a change

I think a lot of people don't realize how tough it is to control the weights throughout the entire movement. Too many use momentum to swing more weight up. You can make the arguement for different methods of lifting, when you swing the weights up, you get more weight as a whole and are using more weight throughout the negative portion of the lift.

when you control the weights you get a greater feel of the movement and contract a greater deal throughout the movement.

I've been slowing it down as well lately, feels completely different.

f=ma
04-12-2011, 02:54 AM
its def tougher. i'm hoping for a big payoff

other things... like deads,squats,rows.. stay the same. if i can even do rows. i dont plan on doing nearly any single work with deads tho.. counter productive

f=ma
04-12-2011, 05:43 AM
deads
135x5
185x5
225x5
275x5
315x5
345x5
365x3 grip,back
315x5

lat pulldowns
95x10
110x10
125x10
careful lat contraction

db rows per arm
50x10
70x10
70x10
was very careful to use as much lat contraction as possible.. used to just bicep these things up

leg curls
bunchx10
bunchx10
bunchx10
notsurex6,2,1,1

dc stretching: hams,lats,biceps

17m cardio

chevelle2291
04-12-2011, 09:41 AM
Strong deads dood.

I really like your split layout. I'm going to give a higher volume split a go on my next bulk methinks. 5-dayer--extra arm day.

Coke
04-12-2011, 09:46 AM
Pretty good effort Tim, way to handle the pulling work.

f=ma
04-12-2011, 12:45 PM
thx guys..

seriously though, its all pretty bush league lifting. i am working way way under weights i could be using if not for the need to be really really careful with my arms :(

when my grip (read: arm) starts to tug, i just have to stop. i do feel a lot better though.. i think the DC stretching has been a big proponent of this.......

f=ma
04-12-2011, 06:16 PM
btw

ryan, the split is EOD rotating between
day 1: chest/shoulders/tri
day 2: quad/calves/abs
day 3: hams,lats,back,bis

each group is once every 6 days... a little more frequency but nothing crazy. cardio on off days. eventually, i will not be doing cardio on lifting days

Focused70
04-12-2011, 07:04 PM
*hands f=ma some pink dumbells*

:spam:

Focused70
04-12-2011, 07:07 PM
i feel very good.

35m stairmaster
dynamic stretching

quads/glutes/calves/abs inc

thoughts on spandex square shorts for sun bathing? too homosexual? i can easily pull it off.. tan lines look kind of weird right now but once they match it will be ok


As WBB's resident joto, I have to advise you on the fact that spandex went out with the 80's. You're too cool for that. :tuttut:

f=ma
04-12-2011, 07:14 PM
theyre more of a speedo boxer brief than spandex

Behemoth
04-12-2011, 07:14 PM
Like the looks of the throwing the weight way back for some more TUT, ROM etc.

To pick a random lift and a random weight -- It's amazing how much you could squat say 300x8 then drop the weight all the way down to say 225x8 and just squeeze hard all the way through it and it's as taxing (just in a different way) than the heavier weight. Sadly you're going to lose your top end strength if you try to go right back to it but it comes back indefinitely quicker than getting there before. Not that any of this you don't already know or haven't experienced probably many times throughout your training throughout the years. Just making a comment on your switch up for the sake of conversation in your journal.

Time+Patience
04-12-2011, 08:02 PM
I have been doing hams with back lately. I've done it before and really love doing it that way when I'm lifting heavy as I can throw in SLDL's and get more direct back work in as well.

I like the recent sessions, heavier squats and deadlifts, are definitely looking good.

I'm amazed at how you are reporting that you are feeling better and giving a good deal of the credit to the increased stretching. I've been increasing my stretching, and am looking to implement more of it.

ThomasG
04-12-2011, 08:49 PM
Link to DC stretching?

Mark!
04-13-2011, 02:54 AM
I love how the car debate/discussion goes on in ya'lls logs, that's awesome. I never comment on them, I'm an old muscle car guy, but a new technologically driven truck guy. My wife and I have plans to buy an old crapper camaro and restore it, with some power mods under the hood. When it comes to trucks, I'm all about the newer trucks, the bigger the better, however sometimes I wish I had a V8 even rather than my huge V10, but I do love being able to pull a semi out of a ditch in the rain. Should have recorded that for sure.

am crew is VERY sleepy. My oldest has football tryouts this morning, so it's gonna be a long day for me.

f=ma
04-13-2011, 03:20 AM
bw 188.8 or something
35m stairmaster/stretching inc

posts inc in a bit

f=ma
04-13-2011, 04:59 AM
roar

Time+Patience
04-13-2011, 07:12 AM
bw 188.8 or something
The BW is steadily increasing I see. Where are the calories roughly right now? What's your plan with the diet: just above maintenance with some clean eatting? Are you eatting a little dirty from time to time?

f=ma
04-13-2011, 07:29 PM
scott, bw is definitely creeping.. a little more than i want. 194 this afternoon yikes. no more almonds for me

f=ma
04-13-2011, 07:31 PM
Link to DC stretching?

http://powerbuilding.pl/wp-content/uploads/2010/02/extremestretches66.jpg

nothing special about the stretches themselves.. except for that weighted tricep stretch which is pretty brutal. its just the duration and intensity

f=ma
04-14-2011, 06:54 AM
some dislocates, arm circles etc

incline smith bench
95x15
135x15
175x15
215x12,2,2,1
165x20
3s down, pause, up

cg bench
135x10
155x10
155x10
155x8,2
same

db oh press
30sx15
50sx15
70sx10
70sx8
60sx18
same, agony

dips
bwx15
+25x15
+50x10
+50x9
bwx12,2,3
same but no pause.. just slow

17m stairmaster
bw 189.0 pre wo

some stretching.. low on time.. will have to get some in tomorrow

KFeld
04-15-2011, 01:31 AM
You could try some controlled DB presses for chest development. If you're tweaking things up a bit and playing with tempo you could try bringing the dumbbells out a touch wider on the way down, and twisting at the top for more contraction. I actually twist the opposite way for incline/flat and tap the top edge of the DB's together for contraction, and when I'm doing decline DB I'll twist to bring the bottom edges together.

Also, where do you stop on your BB benches? I always used to go down to chest, but I found that I actually contract better / get a better pump when I stop at my sticking point and come back up. Or, you could even try pre-exhausting your chest by supersetting flies with BB bench and doing the flies first.

And now that I'm thinking about it, one of my favorite things to do on Chest day is to set up an adjustable bench about 1 notch from the top - so it's almost an DB OH press, then do a set of 12ish controlled... drop the bench 1 notch and increase the DB's 5-10lbs pending on your strength (so you'll actually have 4-5 sets of DB's around you) and do another 12... then drop bench 1 notch etc etc. till you're flat, then start over at the top. I superset it all the way through so I end up doing 48-60 reps per set and I'll take 2-3 minutes and do it again about 4 times. The first time I did it it made my chest felt stupid crazy.

Anyways just some of my thoughts, numbers look great as always, should update with pics as you approach 200!

f=ma
04-15-2011, 06:48 AM
Bw 189.0
35m stairmaster
Stretching

Time+Patience
04-15-2011, 07:22 PM
some 17m stairmaster
bw 189.0 pre wo

some stretching.. low on time.. will have to get some in tomorrow
How much time do you normally spend in the gym? You put it a good deal of sets and even got 17 mins on the stairmaster, but you were low on time? I'm assuming 90 minutes is the shortest amount of time for a workout? Or do you move quickly between sets?

PS: 189 is fat. :omg:

f=ma
04-16-2011, 04:15 AM
i have spent upwards of 2h doing legs before.. but i am trying to reduce time between sets a LOT.. like no more than 1:30 between sets.. ideally 1:00 or less. obviously this is a little rougher.

f=ma
04-16-2011, 04:16 AM
legs and cardio inc in a bit..

f=ma
04-16-2011, 08:40 AM
smith squats below ||
95xsomething
135xsomething
185x5
225x5
275x5
315x5
365x6, fail on 7
315x8
225x20

db lunges per leg
30sx5
50sx5
70sx5
90sx5
100sx8
60sx10

leg ext ss with calf press slow slow reps
220x12 / 6ppsx12 x4

ham/quad stretch

17m stairmaster


bw 191

preworkout pic
http://www.wannabebig.com/forums/attachment.php?attachmentid=30109&stc=1&d=1302964827

cphafner
04-16-2011, 09:09 AM
http://powerbuilding.pl/wp-content/uploads/2010/02/extremestretches66.jpg

nothing special about the stretches themselves.. except for that weighted tricep stretch which is pretty brutal. its just the duration and intensity

I need to get you a video of the stretch I do. I wanted to take them lat night, but my forgot my camera.

cphafner
04-16-2011, 09:11 AM
Are you competing or getting lean for fun? You could just about walk on stage...I hate you! haha

Coke
04-16-2011, 03:35 PM
You could just about walk on stage...I hate you! haha

I am not too fond of dude either, lol.

f=ma
04-17-2011, 05:24 AM
connor yeah man that would be great. i think i was overdoing it with the stretching. i'm actually gaining here.. will probably do just that until like july-early august then try to get a little diced up. competing will prob never happen. i just do this for fun

terry, how could you say that!! haha

...

anyway.

AM CREW
35m stairmaster fasted

i had chilean sea bass for dinner last night.. muy bueno. it was from a restaurant which was unfortunate

Mark!
04-17-2011, 05:30 AM
Learn to make the stuff yourself bro, it's not hard at all. I love cooking, I guess that's probably what got me in to the state I'm in now, haha. Damn culinary school. Bastards. Looking great man, you always damn near look good, so that's nothing new. Always working hard, I like it.

AM CREW is going to bed now. Your Sunday is my Thursday, 2 more days of work then it's my Saturday on Tuesday. Awesome isn't it?

Kiff
04-17-2011, 08:12 AM
Looking very good mate, very good.

cphafner
04-17-2011, 06:14 PM
I'm hoping I left my camera at work. If I didn't I'll film my stretching tomorrow.

f=ma
04-17-2011, 06:30 PM
Learn to make the stuff yourself bro, it's not hard at all. I love cooking, I guess that's probably what got me in to the state I'm in now, haha. Damn culinary school. Bastards. Looking great man, you always damn near look good, so that's nothing new. Always working hard, I like it.

AM CREW is going to bed now. Your Sunday is my Thursday, 2 more days of work then it's my Saturday on Tuesday. Awesome isn't it?
haha yeah i can cook, i was just out with a friend. it only sucks because portions are bush league. chilean sea bass is not common so i had to go for it

Looking very good mate, very good.
thanks kiff chugging along

I'm hoping I left my camera at work. If I didn't I'll film my stretching tomorrow.
thanks man that would be huge.

deads/back tomorrow. going to try to get some extra sleep tonight... im hoping to work my way up to 80s on rows provided my bicep holds up.

LuNa
04-18-2011, 01:38 AM
Looking lean. Good luck with the rows, hope the bicep feels ok.

f=ma
04-18-2011, 02:26 AM
am crew. feeling good.

Mark!
04-18-2011, 05:17 AM
Good stuff. Am crew going to bed now. Tired as hell, long night of idiots.

Time+Patience
04-18-2011, 05:47 AM
i have spent upwards of 2h doing legs before.. but i am trying to reduce time between sets a LOT.. like no more than 1:30 between sets.. ideally 1:00 or less. obviously this is a little rougher.
It's hard to drop the rest between sets to just 60 seconds because your strength levels aren't fully up and you end up not pushing out as many reps or with as much weight to get the same reps. It's just an ego thing for me, that's why I like Rest-Paused because I can just hammer the 1st portion of the set knowing I left it all out there and then whatever else I get is just gravy.

I'm trying to lower my rest just to save on some damn time too! I realize I have better things to do and I'm not in a mass gaining phase so the gym isn't where I progress the most.

Time+Patience
04-18-2011, 05:49 AM
Looking solid in the pre-workout picture. I think under 195, unless you do a slow bulk, is an awesome BW for you. Still lean right now and a few more pounds would get you a wee bit bigger.

I have been loving your journal lately, your progress has been good and your updates have been nice to read through. Although it has been hard to know what your direction was in the past but you have things straightened out for now.

You don't plan on changing things up on me do you?

f=ma
04-18-2011, 07:24 AM
Looking lean. Good luck with the rows, hope the bicep feels ok.
thx man, it was just fine

Good stuff. Am crew going to bed now. Tired as hell, long night of idiots.
i'm sure its the job satisfaction that keeps you going haha

It's hard to drop the rest between sets to just 60 seconds because your strength levels aren't fully up and you end up not pushing out as many reps or with as much weight to get the same reps. It's just an ego thing for me, that's why I like Rest-Paused because I can just hammer the 1st portion of the set knowing I left it all out there and then whatever else I get is just gravy.

I'm trying to lower my rest just to save on some damn time too! I realize I have better things to do and I'm not in a mass gaining phase so the gym isn't where I progress the most.
its real rough. i wouldnt say that i'm 60s or less every set.. but i'm no more than 1:30 and usually about 60s. i definitely scream through workouts a lot faster. it used to take me like 45m just to do deads because i would do like 3-4m of rest between sets.. i was done in like 20m today

Looking solid in the pre-workout picture. I think under 195, unless you do a slow bulk, is an awesome BW for you. Still lean right now and a few more pounds would get you a wee bit bigger.

I have been loving your journal lately, your progress has been good and your updates have been nice to read through. Although it has been hard to know what your direction was in the past but you have things straightened out for now.

You don't plan on changing things up on me do you?
thanks scott. i'm gaining! where i will stop, i certainly done know

f=ma
04-18-2011, 07:27 AM
conv deads
135x5
185x5
225x5
275x5
315x5
355x5
easy

leg curls
4 sets
i think ive really neglected my hams.. my pulling is really all back. gonna try to work on this

db rows
30x10
50x10
70x10
80x10 pretty hard

underhand pulldowns
90x10
120x10
120x10
120x10
also hard..

pulldowns and rows are completely different when you force the lats to do the pulling

17m cardio

ham, lat, back, bi stretching

prewo bw 189.6

chevelle2291
04-18-2011, 09:20 AM
Good stuff Tim. How's the bicep?

f=ma
04-18-2011, 10:43 AM
thx man

its as good as can be. pronated grip is out of the question on all lifts except deads w/ straps

supinated is good for pulldowns.. and i'm using a very strict neutral grip on the rows... no elbow flare whatsoever.. very strict form. when my elbows start to flare (lat failure) i just stop rather than allow the biceps to compensated

KIBBLES N BITS
04-18-2011, 11:49 AM
Nice deads, you still trying to play around with the Hook grip, it would probably help the bicep (no shit huh ?) lol....You have a hell of a solid set of abs too, I'm trying to attain the same build, hopefully in a few more years

f=ma
04-18-2011, 03:01 PM
i gave up on hook. im doing over under but i switched hands

Behemoth
04-18-2011, 04:41 PM
OH HI. HEARD YOURE INTO TONING

http://www.onlinegrocerydelivery.net/product_images/t/848/cla__40564_zoom.jpg

cphafner
04-18-2011, 07:55 PM
here you go dude. I was trying to upload to youtube so I can embed the video, but now I have to have a google account to upload videos. I spent 30 minutes and still couldn't get the damn account working. I might take the train to the google office downtown tomorrow and punch someone in the face. I'm sure they are used to it.

http://s181.photobucket.com/albums/x35/cphafner/?action=view&current=CIMG2483.mp4

f=ma
04-19-2011, 03:08 AM
bw 191.6
35m stairmstter

f=ma
04-19-2011, 03:10 AM
OH HI. HEARD YOURE INTO TONING

http://www.onlinegrocerydelivery.net/product_images/t/848/cla__40564_zoom.jpg
i do HIIT in the morning but its low intensity. i think CLA will help redistribute my muscle

here you go dude. I was trying to upload to youtube so I can embed the video, but now I have to have a google account to upload videos. I spent 30 minutes and still couldn't get the damn account working. I might take the train to the google office downtown tomorrow and punch someone in the face. I'm sure they are used to it.

http://s181.photobucket.com/albums/x35/cphafner/?action=view&current=CIMG2483.mp4
thanks for coming through on this man, i will def give this a try tomorrow between sets.. do you feel it mostly in the tris? i will certainly find out soon. i had been toying with the db ext stretch but its definitely hard to get that tricep sweet spot

Behemoth
04-19-2011, 04:25 AM
i do HIIT in the morning but its low intensity. i think CLA will help redistribute my muscle


lmao!

cphafner
04-19-2011, 04:52 AM
You have to play around with your position but yes in the triceps. One thing I forgot to mention is I normally do it on the Smith machine. You can use any station that works. Used the leg press just because Smith was taken

af92
04-19-2011, 06:12 AM
Nice to see you doing some DB Rows! I love doing those since they hit real nice where they need to.

ps - Quit ignoring teh hams k? haha

-josh

Behemoth
04-19-2011, 07:43 AM
Tim you ever have pb2 from bell plantation? I ordered some last year and am about to put in a bigass order for like 4lbs here soon. Its not quite normal pb but considering the macros its still very damn good.

f=ma
04-19-2011, 10:43 AM
Tim you ever have pb2 from bell plantation? I ordered some last year and am about to put in a bigass order for like 4lbs here soon. Its not quite normal pb but considering the macros its still very damn good.
i am intrigued.. hows the taste out of 10 where 10 is smuckers natty chunky pb?

i'm pretty stunned at the dietary fat content of that stuff. its so low..

f=ma
04-19-2011, 10:45 AM
You have to play around with your position but yes in the triceps. One thing I forgot to mention is I normally do it on the Smith machine. You can use any station that works. Used the leg press just because Smith was taken
i will def be giving this a try tomorrow. i need to step my sleep tonight.. my right tri still feels sore from last week

Nice to see you doing some DB Rows! I love doing those since they hit real nice where they need to.

ps - Quit ignoring teh hams k? haha

-josh
ill be hitting em hard. if they respond anything like my quads, i'll be nothing but a pair of legs without a torso soon

Behemoth
04-19-2011, 11:56 AM
Well when I had I had been dieting for 15 weeks at that point. So it was 10/10 lol. But in all seriousness its probably a 7-8/10 on taste and equally the same on mouthfeel. Its well worth it. Only thing was last time demand was high and there was a note about them being backed up. After 2 weeks of waiting in the heat of dieting irritability I emailed them and bitched them out. It shipped the next day. Consequently I'm going to call them before I order this time because there is a retailer 25 minutes from me listed on their website that sells it.

f=ma
04-19-2011, 05:24 PM
i will trust your judgement and try it. choco or regular?

most of my fat intake has been trace lean meats, fish oil, rice, and almonds..

Behemoth
04-19-2011, 05:33 PM
I got combo with 2 each. Chocolate was good, but I'd rather have the regular. it would probably be virtually the same with a teaspoon of cocoa. I think I'm gonna get like 4lbs of regular this time.

Edit - you probably don't want to get that much though. I know what to expect and while it is good, you may find it's still not up to par for a connoisseur of nut lover

f=ma
04-19-2011, 06:23 PM
you sly dog, i see what you did there

f=ma
04-20-2011, 05:40 AM
toning real hard today

incline smith bench
95x15
135x15
185x15
225x10,3,2
175x12,4,2,2

cg bench
135x10
155x10
175x10
185x10

db oh press
30sx15
50sx15
70sx15
80sx10

machine flies
145x12
160x12
160x12
160x12

db lat raise ss with dips
25sx12 / bwx15
30sx12 / bwx15

bw 192.6 prewo

17m stairmaster

TONING OUT

Coke
04-20-2011, 08:43 AM
Fine push day work followed by the stairmaster.

f=ma
04-20-2011, 07:14 PM
thx man. forgot, that was incline benching not flat. edited to reflect that

LuNa
04-21-2011, 01:07 AM
Nice toning!

f=ma
04-21-2011, 04:25 AM
thx buddy

35m stairmaster
bw 193 i think, forget exactly

Mark!
04-21-2011, 02:13 PM
you and that damn evil machine. nice pressing and work as usual man.

f=ma
04-21-2011, 03:22 PM
thanks man. i love/hate it

on antoher note:

http://technolog.msnbc.msn.com/_news/2011/04/20/6502678-are-mobile-phones-the-new-skynet-terminator-director-thinks-so

Mark!
04-21-2011, 03:52 PM
"Now instead of nuclear war and the machines taking over, we need to worry about global climate change. And the machines taking over. With everybody going through their lives bent over their (BlackBerrys) all day long, you could even argue the machines have already won." LMAO, I have an android, so I'm safe it appears. I agree that some people are anal about their phone/can't live without it, but comparing them to skynet aka going to take over everything and end humanity...kind of off his rocker. He needs to go back to making movies and leave the political/news worthy quotes alone.

Time+Patience
04-21-2011, 08:51 PM
I see that the cardio is staying within your routine rather consistently. I like your plan and how you have been approaching it. Actually I have no idea what your plan is, but I like what I've been seeing.

Time+Patience
04-21-2011, 08:51 PM
I think it was just 2 weeks ago you and I weighed the same, now we're almost 12 pounds apart! We will be 20 pounds apart in no time.

f=ma
04-22-2011, 02:02 AM
yessir! plan is get fat. i do this well.

feeling good. today is the first early AM leg session since like january or feb...

chevelle2291
04-22-2011, 02:15 AM
yessir! plan is get fat. i do this well.

feeling good. today is the first early AM leg session since like january or feb...

May god be with you.

f=ma
04-22-2011, 02:41 AM
WHOOOOOOOOOOO

1,3-d
wut

LuNa
04-22-2011, 04:44 AM
yessir! plan is get fat. i do this well.

feeling good. today is the first early AM leg session since like january or feb...

Sounds like a great plan. Good luck with leg session!

f=ma
04-22-2011, 05:05 AM
thx man, it went well. a little sluggish.. but pretty well

warmup

smith squats
95x10
135x10
185x5
225x5
275x5
335x6
375x6
315x8
225x20
all parallel or better

db lunges per leg
30sx5
50sx5
70sx5
85sx5 (i think)
100sx7/8
100sx7/7

calf press ss with leg ext
6ppsx10 / 260x10 x 4

bw unknown

17m stairmaster

TONING. carrying a lot of bloat. i have been chowing almonds a LOT the past 3-4 days. prob some fat gain.. since its probably 1500 cals worth per sitting.. but i'm going to back that off substantially. its a guilty pleasure.

LuNa
04-22-2011, 05:28 AM
TONING. carrying a lot of bloat. i have been chowing almonds a LOT the past 3-4 days. prob some fat gain.. since its probably 1500 cals worth per sitting.. but i'm going to back that off substantially. its a guilty pleasure.

I was going to post that :p. Sales for almonds will go up with your plan to get fat ;)

Time+Patience
04-22-2011, 06:42 AM
i have been chowing almonds a LOT the past 3-4 days. prob some fat gain.. since its probably 1500 cals worth per sitting.. but i'm going to back that off substantially. its a guilty pleasure.
I ate a small can of some almonds this past weekend, suffice it to say that I just won't buy anymore of those again until I'm ready to put on weight. I just wanted to try out a few and ended up taking down about 600 calories of them, not the plan.

af92
04-22-2011, 06:58 AM
Damn almonds! Still gotta look for some cleaner ones though. I'm stuck on those blue diamond sea salt or the habanero BBQ ones. Nom Nom!

Coke
04-22-2011, 08:05 AM
Hershey with almonds would be a much better approach, lol - cashews are the best of all imo.

Time+Patience
04-22-2011, 08:19 AM
Damn almonds! Still gotta look for some cleaner ones though. I'm stuck on those blue diamond sea salt or the habanero BBQ ones. Nom Nom!
I ate the Wasabi Soy Sauce ones. The habanero BBQ was going to be my next choice, but I will have to just pass right by those ones as I walk down the nut aisle.

Behemoth
04-22-2011, 09:08 AM
Pistachios.

af92
04-22-2011, 11:10 AM
I ate the Wasabi Soy Sauce ones. The habanero BBQ was going to be my next choice, but I will have to just pass right by those ones as I walk down the nut aisle.

How did you like those bad boys? Haven't tried them myself.

f=ma
04-23-2011, 06:26 AM
seasalt roasted almonds drool

well i successfully resisted eating another 1lb yesterday. bloat dropped off big time this AM.

bw 192.2
35 stairmaster

i got great sleep last night, it was needed

Time+Patience
04-23-2011, 08:54 AM
How did you like those bad boys? Haven't tried them myself.

They had a spicy ting to them, but they were sweet enough as well. They were so good that I broke my diet for the day and ate the small tin of them, which I absolutely shouldn't have.

Time+Patience
04-23-2011, 08:56 AM
bw 192.2
35 stairmaster

I just gave the stairmaster a shot today as I had access to one. Sucked! I did maybe 4 minutes after already doing some eliptical, but I had to stop, lol.

The stairmaster is definitely a tough SOB to get on.

Props to you for ever going over 10 minutes!

f=ma
04-24-2011, 03:46 AM
aye the stairmaster is a bitch.

happy easter to my christian brethren

to my jewish pals... carry on!

f=ma
04-24-2011, 08:50 AM
bw ext
some bw lunges

deads
135x5
185x5
225x5
275x5
325x5
375x5 eco chalk
good

leg curls
4 sets

pullovers ss with pulldowns
60x12 / 120x12 x 4

db rows per arm
30x10
50x10
70x10
80x10
80x8
my back is bush league

db curls (L/R)
25x10 x 2
17.5x12 / 40x10 x 2
17.5x12 / 35x10 x 2

bw situps
x30
x30

17m stairmaster

bw 191.6 this AM

chevelle2291
04-24-2011, 11:10 AM
The toning is strong ITJ.

Mark!
04-24-2011, 03:28 PM
I'm with Rory on the pistacios, love them. Almonds are awesome too. 375 x 5 is some awesome pulling man, good stuff.

f=ma
04-24-2011, 06:57 PM
thanks mark thx ryan

feeling bloated. sick of chicken. ugh

f=ma
04-25-2011, 02:51 AM
My dog toned real hard all over my rug.

Bw 193.6 fatty fat fat fat fat
35 stairmaster

Mark!
04-25-2011, 03:27 AM
Hey Mr fatty mcfat fat toner guy, how's that stairmaster treating you? Still keeping that relationship well I see. It's still the devil to me, that is all. This AM crew is outty 5000.

f=ma
04-25-2011, 04:35 AM
not bad. today was surprisingly easy. i have not been sleeping well lately tho which sucks

Mark!
04-25-2011, 04:46 AM
not bad. today was surprisingly easy. i have not been sleeping well lately tho which sucks

I had to finally give in last night and take some nyquil so that I'll sleep the entire night through, hate that, but damn it sucks not sleeping.

f=ma
04-25-2011, 04:59 AM
i definitely dont want to start taking tylenol. i dont know what my problem is. ive been waking up ever 3-4 hours... frustrating. ive been using melatonin too.. im sitting here yawning. i might come home from work today after i take care of some stuff

ThomasG
04-25-2011, 06:37 AM
Bad sleep is the worst. I'm a hardcore insomniac. Lunesta changed my life :)

At this point at 193 do you have en estimate of what your final number may be?

Behemoth
04-25-2011, 10:24 AM
I've slept maybe 20 nights without benedryl or doxylamine in the last 2.5 years. Skip the nyquil/acetominophin shit if you do take something.

f=ma
04-25-2011, 03:44 PM
maybe i will do lines of melatonin

that will fix me

f=ma
04-25-2011, 03:55 PM
Bad sleep is the worst. I'm a hardcore insomniac. Lunesta changed my life :)

At this point at 193 do you have en estimate of what your final number may be?

i seek maximum fatness

f=ma
04-26-2011, 02:21 AM
kjhsdfahjdsafjk

LuNa
04-26-2011, 03:43 AM
375x5 pulls is some good toning. I am now in the mood for almonds and nowhere near them...thanks.

f=ma
04-26-2011, 05:02 AM
thanks. i promised myself i would no longer buy them.

smith incline
95x15
135x15
185x15
205x5
245x10,1,2,1,fail
185x20

cg bench
135x15
135x10

db oh press
35sx15
50sx15
65sx15
80sx14
60sx20

machine flies
160x12x4

db lat raise ss with dips
30sx10 / bwx15x3

bw was 202 last night. 193.6 this AM, seriously. so constipated from eating out on easter. strange food FTL

Mark!
04-26-2011, 06:47 AM
A 9lb drop in bodyweight? Holy shiznit that's some good stuff. Work looks good.

chevelle2291
04-26-2011, 07:11 AM
Admire your excreting capabilities.

f=ma
04-27-2011, 04:33 AM
35m stairs
bw 194.4

af92
04-27-2011, 05:52 AM
thanks. i promised myself i would no longer buy them.

WTF?

Moderation isn't working?


THEY are calling you.... just give in... lol


Damn I love you blue diamond almonds with sea salt!!!!

af92
04-27-2011, 05:52 AM
p.s. - nice sig. What happened?

Behemoth
04-27-2011, 09:28 AM
Yeah. die?

f=ma
04-28-2011, 10:57 AM
I couldn't get a res at dorsias

Behemoth
04-28-2011, 11:25 AM
arbys her ass and make sure she appreciates it

Behemoth
04-28-2011, 11:26 AM
whered you avi go?

f=ma
04-28-2011, 12:24 PM
New one in a bit

f=ma
04-28-2011, 04:16 PM
warmup

smith suqtas
95x5
135x5
185x5
225x5
275x5
335x5
385x4 sad face
315x8
235x16

db lunges per leg
30sx5
50sx5
75sx5
105sx8
105xx7

calf press ss with leg ext
6ppsx10 / 262x10 x 4

17m stairmaster

had to drive 6 hours for work today and goto a 3 hour conference. i would have hit 385x5+ if i werent utterly exhausted. i just didnt feel like dumping 385 if i needed to on attempt 5. too many people standing way too close. fucking morons.

f=ma
04-28-2011, 05:28 PM
i am destroyed

Coke
04-28-2011, 06:02 PM
Ah shut the hell up Tim, you could skip leg training all year and still have better development than most.

chevelle2291
04-28-2011, 06:37 PM
i am destroyed

Don't understand the racking issue with smith squats?


In 4 new avi.

f=ma
04-29-2011, 02:23 AM
terry, keeping me honest lol.

its not so simple to rack when youve failed in the hole

f=ma
04-29-2011, 04:30 AM
35m stairmaster
bw 193.8 dehydrated

f=ma
04-30-2011, 05:25 AM
deads coming up.. not sure how this will go, legs are very very sore. lower back, slightly

f=ma
04-30-2011, 09:30 AM
warmup

deads
135x5
185x5
225x5
275x5
335x5
395x,3,1 eco chalk
315x8
so-so

leg curls
4 sets

db rows
40x10
65x10
85x10
85x10
85x8/8 i think
good

pullover ss with pulldown
70x10 / 135x10 x 3 or 4 not sure

db curls
15x5/5 5/5 5/5 5/5 alt
25x5/5 5/5 5/5 alt
good
right arm only
40x10x2

17m stairmaster

stretching

bw situps
x30 alt twist
x24 straight

yaryaryaryaryaryaryra

cphafner
04-30-2011, 10:22 AM
are those DB lunges the total weight or per DB? Thats big weight if 105 dbs.

Kiff
04-30-2011, 10:34 AM
nice lunges mate. they would kill me

f=ma
04-30-2011, 11:10 AM
thx cp. that is 105 per hand or 210 total.

thx kiff

i am exhausted. gonna try to get like 9-10 hrs of sleep tonight

ThomasG
04-30-2011, 04:48 PM
Lunges are insane as usual. What are you going to do once full aesthetics are attained? Bang hoes every night?

Coke
04-30-2011, 05:15 PM
Thats a lot of volume there, looking solid.

Time+Patience
04-30-2011, 07:55 PM
Do you like lunging with small, medium, longer strides? I know it's an overanalyze type of question. I've been lunging with long strides and it's hammering my glute/ham tie in area. Hopefully they allow me to bring something new to the stage in terms of "new detail."

I have been doing walking lunges. Do you think there's a difference in walking lunges and the lunges with a push back? I notice more quad involvement when I do a push back lunge.

f=ma
05-01-2011, 06:34 AM
thomas, who knows. i dont know that i want to take things much further than a lean 210lbs

thank you terry

scott, funny you should ask. i was messing with lunges styles the other day. i almost always do pushback with a stride taken so that my thigh and calf form a 90 degree angle (knees behind toes concept). I suppose that comes down to a medium stride. sometimes i will end up with a longer/shorter stride than intended on a heavy rep just because there are so many moving parts & balance aspects in doing a db lunge. there have been incidents where i completely lost my balance on 100s+ when fatigued and had to dump weights.

in attempting walking lunges, they clearly hit glutes much harder for me using the same stride, which is the last muscle group that needs more size on me. i think push back definitely hits the quad harder because its mechanically inclined to do so. the upward force is generated from the forward portion of the foot (even more so for me since i wear olympic shoes). so much emphasis on quads has left me weak on hams. deads alone are not enough for ham development

f=ma
05-01-2011, 06:34 AM
35m stairmaster
bw 193.6 dehydrated from sun i hope

i'm finding bw very difficult to track and project.. lots of 2-3lb swings... intake is pretty consistent tho

f=ma
05-01-2011, 08:29 AM
also.. stomach vacuums while stairmastering

Behemoth
05-01-2011, 10:10 AM
Tell me bout your intake

f=ma
05-01-2011, 10:19 AM
typical meal layout on a lifting day

m1
~40g oatmeal
10g dex
40g team skip
40g dex
10g creatine
5ishg ba

m2
12 eggwhites, 1 yolk
2-3oz ff cheddar
1 novus bar

m3
1.5lbs ground turkey/chicken
1 package of boil in bag brown rice
7oz ff cheddar

m4
50g team skip

m5
half container of ff cottage cheese
12oz almonds

m6
1.5lbs ground turkey/chicken
1 package bib brown rice
1 package green beans
7oz ff cheddar

m7
30g team skip

Behemoth
05-01-2011, 10:43 AM
What brand FF cheddar do you buy? It's been a couple years since I bought any but from what I remember the kraft wasn't all that appealing. Does it turn into a rubbery blob with mild cheese taste when melted? I also remember that it must have contained some sort of oil that wasn't digested by humans because the toilet looked like it had a tablespoon of 10w30.

chevelle2291
05-01-2011, 10:52 AM
Tim, have you thought about doing SLDL's for ze hams instead of straight deads? Perhaps HS SLDLs if you have access?

f=ma
05-01-2011, 01:12 PM
rory, yes, its gross. but its better than plain and i dont want my dietary fat intake higher as a result of satty fats

ryan, no. thats what the leg curls are for. my gym is pretty spartan, we dont have fancy HS machines

af92
05-01-2011, 04:20 PM
I just can't get over those legs man! looking killer man! That pic from today then?

Time+Patience
05-01-2011, 05:05 PM
What flavor of Team Skip did you get? The double chocolate mint is very good. Not quite the fan of the orange creamsicle. The Java mocha is quite tasty as well. I have tried them in straight water which always tastes worse compared to mixing with milk.

I think the diet looks solid. I never pay attention to satty fats. Maybe I should?

Time+Patience
05-01-2011, 06:16 PM
BTW, how do you have a new avy of you looking sexy and not post up a larger picture so we can admire all your glory in a super sized frame? Fail on your behalf.

f=ma
05-01-2011, 07:06 PM
af, thanks man. its from earlier this week.

scott, its choco pb. its really not bad at all. the taste has grown on me. i was so used to ON chocolate. ill get some new pics up, dont fret. prob snap one tomorrow post chest workout

f=ma
05-01-2011, 07:11 PM
i am so sick of ground turkey.....................

KIBBLES N BITS
05-01-2011, 08:40 PM
The Choco PB protein makes for some excellent ice cream stuff, I just had some today. I used 3 scoops, a stevia packet, two Tablespoons of Walden farms choco syrup and about a cup of water. Tossed in the freezer and stirred it up once every 10 minute or so, came out AMAZING. Tasted like heaven lol.

I agree on the turkey, it gets really bland after a while.

f=ma
05-02-2011, 03:03 AM
aye its pretty sickening.. dry.. ugh.

i got an infraction for trolling the shit out all of those garbage BB section threads. perhaps i will compile a list of the top 5 worst wbb posters with comprehensive descriptions of my classification. i hope i get banned next time. i'll take a stroll over to IM prob. chest/shoulder/tri inc!

1,3-d WHOOOOOOOOOOOO

am bw 195.0

LuNa
05-02-2011, 04:39 AM
Looking good in that avi. Training and diet look solid.

f=ma
05-02-2011, 05:07 AM
incline smith bench
95x15
135x15
175x15
235x14,1 (245x10 previously)
260x8,1,1,1,1 just plain difficult and heavy
185x19

db oh press
30sx15
50s15
70sx15
70sx12
meh. what a pump tho

cg smith bench
135x15
185x15
185x9,6
185x15
185x10

flat bench ss with machine flies
135x15 / 160x10
185x15 / 160x10
185x10x5 / 135x10
n/a / 135x10

7m stairmaster.. another 10 tonight

took pic down i look like shit in that lighting. really need to clean up eating. i am getting sloppy

Coke
05-02-2011, 11:34 AM
i got an infraction...i hope i get banned next time.

Oh, hell no - let's hope not...like what you bring to the table man, just take a lower profile on the bs.

chevelle2291
05-02-2011, 12:10 PM
aye its pretty sickening.. dry.. ugh.

i got an infraction for trolling the shit out all of those garbage BB section threads. perhaps i will compile a list of the top 5 worst wbb posters with comprehensive descriptions of my classification. i hope i get banned next time. i'll take a stroll over to IM prob. chest/shoulder/tri inc!

1,3-d WHOOOOOOOOOOOO

am bw 195.0

What does an infraction consist of? Lol...

af92
05-02-2011, 03:06 PM
aye its pretty sickening.. dry.. ugh.

i got an infraction for trolling the shit out all of those garbage BB section threads. perhaps i will compile a list of the top 5 worst wbb posters with comprehensive descriptions of my classification. i hope i get banned next time. i'll take a stroll over to IM prob. chest/shoulder/tri inc!

1,3-d WHOOOOOOOOOOOO

am bw 195.0

Yeah, so did I. I've been over at IM for a little over a month now. Good stuff.

f=ma
05-02-2011, 06:08 PM
it wasnt specific, it was for the barrage of awesomeness i unleashed yesterday

10m stairmaster
chest flies
stretching
naked jumping jacks

f=ma
05-02-2011, 06:13 PM
sup guys im new to the forum. i can do 34 pushups without resting

http://www.wannabebig.com/forums/attachment.php?attachmentid=30145&stc=1&d=1304381579

Mark!
05-02-2011, 07:32 PM
*chuckle*

You're too fuckin awesome man. One rant...why is it that some idiotic bafoon can come in here giving bullshit advice, and that's ok, but when he gets called out on it, the person calling him on it gets in trouble.

chevelle2291
05-02-2011, 07:56 PM
*chuckle*

You're too fuckin awesome man. One rant...why is it that some idiotic bafoon can come in here giving bullshit advice, and that's ok, but when he gets called out on it, the person calling him on it gets in trouble.

and THAT is why numerous quality posters no longer post here.

KIBBLES N BITS
05-02-2011, 09:04 PM
You look like a hardgainer.

chevelle2291
05-02-2011, 09:14 PM
You look like a hardgainer.

I don't know who the fuck that is, but it sure as hell ain't Tim.

KIBBLES N BITS
05-02-2011, 09:17 PM
Ah man way to ruin the joke Chevy

Off Road
05-02-2011, 09:24 PM
Seriously...F=ma was trolling the bodybuilding forum like it was open season. This aint bodybuilding.com.

If you want to call out the ding-dongs, then do it. If you want quality information on the main forum, then post it. But whining and hiding in your forums isn't doing much of anything. At least Rory has taken charge of the nutrition forum and is trying to make something of it..

LuNa
05-03-2011, 03:04 AM
I seem to be missing out by sticking to the journal section :p.

f=ma
05-03-2011, 03:45 AM
oh snap i just got called out. fact is, i dont care enough to try to clean up a subforum when there is no money involved for time invested. the intrinsic value of my time is not a job well done. even if that were on the table, i wouldnt feel comfortable in that kind of positiion. i dont have the level of experience nor do i have the patience to sugar coat responses to all of the bullshit from people that dont lift, dont diet, dont progress but give advice like theyve been doing this for 20 years. whats the net effect? better forum that sells more ALN for chris? chris is a good guy but i dont work for free. as a member since 05 and a reader/lurker since 01, i am fully aware of nearly everything that has happened on this site from almost origin until now. i have helped them build a better brand in working with daniel testing running supps, providing positive reviews that i can personally support but as far as puppeteering shell responses to shitty threads, no thank you. for me, i am most important.

oh and also.. the bb.com response where you quote their stats is the single most important effective response to shitty advice. example:


do low intensity HIIT

....
dan fanelli: 5'10, 215lbs, 20% bf
boom, end of discussion.


and yes that is me. i have 2 different cowboy hats, an iphone and a medallion of some kind. sup?

35m stairmaster
stomach vacuums
ham stretching

af92
05-03-2011, 05:50 AM
oh snap i just got called out. fact is, i dont care enough to try to clean up a subforum when there is no money involved for time invested. the intrinsic value of my time is not a job well done. even if that were on the table, i wouldnt feel comfortable in that kind of positiion. i dont have the level of experience nor do i have the patience to sugar coat responses to all of the bullshit from people that dont lift, dont diet, dont progress but give advice like theyve been doing this for 20 years. whats the net effect? better forum that sells more ALN for chris? chris is a good guy but i dont work for free. as a member since 05 and a reader/lurker since 01, i am fully aware of nearly everything that has happened on this site from almost origin until now. i have helped them build a better brand in working with daniel testing running supps, providing positive reviews that i can personally support but as far as puppeteering shell responses to shitty threads, no thank you. for me, i am most important.

oh and also.. the bb.com response where you quote their stats is the single most important effective response to shitty advice. example:



boom, end of discussion.


and yes that is me. i have 2 different cowboy hats, an iphone and a medallion of some kind. sup?

35m stairmaster
stomach vacuums
ham stretching

Damn, boom indeed. very nice.

af92
05-03-2011, 05:50 AM
p.s. - AM crew?

Off Road
05-03-2011, 06:24 AM
My appologies, I shouldn't have vented in your journal. My venting wasn't directed at you, rather it was frustration with some of those same things going on in the forums. I also want to increase the quality of the forum, not for Chris but because it's my little home. I get frustrated with many of the same things that drive you guys nuts, then add all the silly stuff that I have to clean up and you may begin to understand my level of frustration.

f=ma
05-03-2011, 08:28 AM
believe me, i fully understand and in that respect, i do not envy you at all. i can assure you i take no offense over any this but i certainly make no apologies either.

am cruuu.

f=ma
05-04-2011, 02:26 AM
am crew is tired.

f=ma
05-04-2011, 05:17 AM
exhausted

smith squats
95x10
135x5
185x5
225x5
275x5
315x5
365x5
405x3, #2 questionable depth
315x10
245x24

db lunges per leg
30sx10
50sx10
75sx15
oh god

vert calf ss with leg ext
300x10 / 260x10 x3
280x10 / 260x10

7m stairmaster

10m later tonight after work

sleep was really subpar last night... restless.

Mark!
05-04-2011, 05:36 AM
Solid work man, sucks about the sleep though, hate nights light that.

My .02 about recent members joining and snaz...it's like there's a new expert joining everyday, posting shit regarding how what they do is the bottom line, the be all end all of gaining/losing. It's complete bullshit to sit back and let someone do that, in that aspect, you're not doing anything but worsening the forums. Take a gander at other forums that are as large if not bigger, some guy like mr snuff can cowboy posts crap, or mr dan posting advice on EVERYTHING...he'll get called out and scoured by numerous people, because he's hurting the sport, and the forums. He's doing absolutely ZERO good by giving incorrect advice, and if you just say "oh please sir, your bush league advice was less than par..." he'll likely say fuck off who cares. Call him out, point out his flaws in his post, make him look and feel like an ass, he'll think twice about posting incorrect google educated information. I love these forums too, and I know how frustrating it is dealing with morons posting idiotic stuff, try admining a law enforcement forum where 90% of the assholes are there to disprove laws and discredit cases across the U.S. Bottom line is, if you don't wipe clean the non thoughtful posts, the incorrect information, and "nip it in the bud", you're doing no good to the forums. I'm all for new members, but some of these guys...fo real? They join, first post is telling someone like Tim and Rory he's doing it wrong. There have even been some ballsy people telling PRO's here they're doing it wrong. Seriously? That's a disrespect in itself to the hard working, long time VETERANS of our lifestyle. Any rebuttal returned after telling someone incorrect information is just due. Too many 16 year old pro's around here these days and like most of society, everyone is too "polite" or pussy to tell them to sit down, stfu, go make your gains, go get your experience and put some fucking hair on your chest before telling someone what THEY'RE doing, at sub 10% bodyfat, is wrong. /rant

LuNa
05-04-2011, 06:01 AM
One of the reasons i have been liking the IM boards more and more.

Mark!
05-04-2011, 06:08 AM
Ok what the hell are these IM boards. I hear about them...wtf it's like a secret society.

Off Road
05-04-2011, 06:20 AM
believe me, i fully understand and in that respect, i do not envy you at all. i can assure you i take no offense over any this but i certainly make no apologies either.
Fair enough. I can respect that.

f=ma
05-05-2011, 05:26 AM
slept in by accident. for the best, i needed it

30m stairmaster
no time to stretch. maybe later

Focused70
05-05-2011, 08:49 AM
Seriously...F=ma was trolling the bodybuilding forum like it was open season. This aint bodybuilding.com.

If you want to call out the ding-dongs, then do it. If you want quality information on the main forum, then post it. But whining and hiding in your forums isn't doing much of anything. At least Rory has taken charge of the nutrition forum and is trying to make something of it..


You do good work, and it's appreciated by a few.

Although I do miss the days when we would say "Gain 50 lbs." when confronted with the inevitable question on how to add inches to your arms.

:p

mchicia1
05-05-2011, 10:53 AM
One of the reasons i have been liking the IM boards more and more.


Ok what the hell are these IM boards. I hear about them...wtf it's like a secret society.

Intensemuscle.com, home of DC training. Every lifter should read what Dante Trudel (doggcrapp) has to say regardless if they are going to use DC training or not.

My lifts took off after I started applying his principles to my own training...the guy is a god.

You won't be seeing guys at 20% BF in the low 200 pound weight class giving advice on there. Every guy who gives advice has an avatar that resembles a greek god. That forum is great. They will rip you to shreds there if you even think of giving bad advice. I use that forum for 90% of my questions now...every answer that is given always helps me. That is also where I found out about carb cycling, which is working amazingly so far.

Good training in here, f=ma.

Time+Patience
05-05-2011, 11:06 AM
I concur that IM is a very solid forum. It can be very slow at times though with delayed responses unless it's a hot topic. You can get the never ending response to some questions typical questions such as "use the search button." I hate when I read that response too much and I have used the search button!

How much cardio are you doing on a weekly average Tim? It seems to be quite often. I guess I could count up the days you posted that you did cardio and come up to that answer myself, but I am being lazy and want to ask how often you try to average cardio on a weekly basis.

f=ma
05-05-2011, 01:53 PM
mchi, thanks for pointing that out, sorry mark.

scott, i'm doing 2 hours and 36 minutes of cardio every 6 days. that breaks down to 35m on off days and 17m on lifting days. sometimes less on lifting days simply because im low on time

Time+Patience
05-05-2011, 03:07 PM
scott, i'm doing 2 hours and 36 minutes of cardio every 6 days.

Seriously? I have noticed that you do get in 35 minutes and 17 minutes in on a regular basis, but I didn't realize you actually try to hit those numbers specifically.

Do you turn catabolic if you get to 2 hours and 37 minutes? I kid I kid.

That's a good deal of cardio, where would you say your calories have been at? You look solid in that new avy so you must be doing things rather well.

Mark!
05-05-2011, 03:18 PM
Intensemuscle.com, home of DC training. Every lifter should read what Dante Trudel (doggcrapp) has to say regardless if they are going to use DC training or not.

My lifts took off after I started applying his principles to my own training...the guy is a god.

You won't be seeing guys at 20% BF in the low 200 pound weight class giving advice on there. Every guy who gives advice has an avatar that resembles a greek god. That forum is great. They will rip you to shreds there if you even think of giving bad advice. I use that forum for 90% of my questions now...every answer that is given always helps me. That is also where I found out about carb cycling, which is working amazingly so far.

Good training in here, f=ma.

Solid training man. I'm just waiting on approval at IM, wtf takes so long.

f=ma
05-05-2011, 03:31 PM
mark.. check your spam,... it should be instant

scott... haha no. it just happens works out to be exactly that. i do 35m because thats what i always do while dieting.. so i just cut that in half for my lifting days so i have more time to lift while still trying to keep conditioning decent. 17m is about as close as i can get. im not sure of my exact calories.. ill type up my diet after work

Time+Patience
05-05-2011, 03:42 PM
i do 35m because thats what i always do while dieting.. so i just cut that in half for my lifting days. 17m is about as close as i can get. im not sure of my exact calories.. ill type up my diet after work

Half of 35 minutes would be 17 minutes and 30 seconds. I demand that you add that 30 seconds on your next lifting day.

I will actually follow a protocol similar to this when I leave my cutting diet. Maybe not as much cardio, but some forms of cardio on a regular basis.

I will actually throw in more HIIT for my cardio. The extra calories would help with some of the recovery on those.

f=ma
05-05-2011, 03:47 PM
hah yeah. i like it because i can be in the gym every day but still giving my body a break by only lifting every other day. wont beleaving work for a bit... diet is this on lifting days

m1
40g dex
30-40g protein
5g ba
7-10g creatine
40g oatmeal

m2
12 egg whites
1 yolk
3ish oz ff cheddar

m3
novus bar

m4
1lb ground turkey/chicken (lean/trimmed)
1 package of boil in bag brown ricfe
7oz ff cheddar

m5
40-60g protein

m6
.5-1lb sea salt almonds
half container of ff cottage cheese

m7
1lb ground turkey/chicken (lean/trimmed)
1 package bib brown rice
7oz ff cheddar
1 package green beans

m8
40-60g protein

Behemoth
05-05-2011, 05:09 PM
Macrowz naow

f=ma
05-06-2011, 02:39 AM
not really sure what they are.. i'm going to guess here

f/c/p x/250/400

deads/back inc

f=ma
05-06-2011, 02:53 AM
carbs really do need to come down

f=ma
05-06-2011, 05:03 AM
subpar workout

deads
135x5
185x5
225x5 had to take a poo here.. lost my groove
225x3
275x5
315x5
365x5
405x2,fail on 3 eco chalk
405x1
325x5

leg curls
4 sets

db rows
30x10/10
50x10/10
70x10/10
90x10/10
90x10/10

pullovers ss with pulldown
80x10 / 135x10
80x10 / 135x10
80x10 / 135x10
80x8 / 135x8

db shrugs
100sx10
110sx10
115sx10

db curls
25sx8/8
25sx8/8
25sx4/8
25sx2/8
30sx0/10x2

cardio later

Off Road
05-06-2011, 07:40 AM
I like that you use pullovers for your lats. I see so many guys put them on chest day?

mchicia1
05-06-2011, 11:33 AM
Why not use straps for deads?

af92
05-06-2011, 01:14 PM
Why not use straps for deads?

Why have weak ass forearms? I guess unless you can't get the grip strength up to par for some reason.

Keep lifting with that chalk son!

ps. - Good workout!

mchicia1
05-06-2011, 01:41 PM
Why have weak ass forearms? I guess unless you can't get the grip strength up to par for some reason.

Keep lifting with that chalk son!

ps. - Good workout!

Wow...

I personally actually never pull with straps, I am always raw. However, f=ma being a bodybuilder, straps are perfectly appropriate. Also simply for safety reasons...there are so many people who tear a bicep using mixed grip..that would seriously hurt a bodybuilders progress.

Go tell the monster DC guys who rep 600 pounds with straps that they have weak forearms. LOL.

chevelle2291
05-06-2011, 01:44 PM
Wow...

I personally actually never pull with straps, I am always raw. However, f=ma being a bodybuilder, straps are perfectly appropriate. Also simply for safety reasons...there are so many people who tear a bicep using mixed grip..that would seriously hurt a bodybuilders progress.

Go tell the monster DC guys who rep 600 pounds with straps that they have weak forearms. LOL.

This. One's back will almost always be able to pull more than grip strength can handle.

mchicia1
05-06-2011, 01:50 PM
This. One's back will almost always be able to pull more than grip strength can handle.

Yes...

Straps are certainly appropriate for building mass. Sure they can be overused...but if I just pulled over 500 with no straps and now I want to get some volume work in, how would it make any sense that my drop down set will end when my grip ends? If the point of that workout was back thickness, then I just had a shitty workout.

Now if your goal is to work on grip strength, then obviously don't use straps but I am quite certain f=ma just wants to build his physique.

af92
05-06-2011, 03:07 PM
I suppose I could've worded that a bit differently. I'm not saying anything negative about f=ma or people that use straps. I myself don't use straps either, but then again I'm not DLing over 400 yet, nor have I reached my forearm strength limits as well.

I'll just put my foot in my mouth now...

My apologies fellas.

f=ma
05-06-2011, 04:03 PM
OR, i am testing them out. chris suggested them as the best lat builder. we shall see.

mchic, thanks man. i actually failed due to back not straps. my grip is pretty good and eco chalk makes it unwavering.. having that i have no prob with straps when needed. i used them for my shrugs

af92, thx man

Mark!
05-06-2011, 06:07 PM
I do rows and shrugs with straps, I'm not working on grip strength during those movements, and I'm pulling over 500 on DL day, don't care. I don't use straps with volume work though, so far no problems with grip at 360 x 4 x 10, hopefully will never be an issue.

Coke
05-06-2011, 06:31 PM
Good deal on the pullovers, whole pull day is huge. Diet is looking tight too.

Time+Patience
05-06-2011, 08:03 PM
Why have weak ass forearms? I guess unless you can't get the grip strength up to par for some reason.

Keep lifting with that chalk son!

ps. - Good workout!

I found this to be quite funny. Get some popeye arms and grip will never be an issue.

I am a strap lover though. When I am lifting heavy for back the straps are on my wrists from the beginning.

I even use wraps for grasping "other things."

mchicia1
05-06-2011, 08:57 PM
OR, i am testing them out. chris suggested them as the best lat builder. we shall see.

mchic, thanks man. i actually failed due to back not straps. my grip is pretty good and eco chalk makes it unwavering.. having that i have no prob with straps when needed. i used them for my shrugs

af92, thx man

Oh, I was thinking you failed on grip by how you worded it. My grip is pretty good too, but I still fail on high reps with 405 purely on grip and not lower back/hams...I really need to start working straps into my training. They definitely have their place.

Off Road
05-06-2011, 09:45 PM
Straps for top set of deadlifts and heavy, high rep dumbbell rows for me :)

f=ma
05-07-2011, 07:01 AM
I found this to be quite funny. Get some popeye arms and grip will never be an issue.

I am a strap lover though. When I am lifting heavy for back the straps are on my wrists from the beginning.

I even use wraps for grasping "other things."
chaos doggy style comes to mind!

Oh, I was thinking you failed on grip by how you worded it. My grip is pretty good too, but I still fail on high reps with 405 purely on grip and not lower back/hams...I really need to start working straps into my training. They definitely have their place.
my weakest area are the hams. i neglected them.. and it shows. my dead isnt all back.. but its mostly back

Straps for top set of deadlifts and heavy, high rep dumbbell rows for me :)

aye. i'm getting back to the point where db rows are becoming viable. bicep is def improving.

f=ma
05-07-2011, 07:02 AM
Good deal on the pullovers, whole pull day is huge. Diet is looking tight too.

thanks terry! still need to tighten up the diet.. carb intake is high... although theyre all very good carb sources except the novus bar which arguably i should just skip. sugar alcohols are.... not beneficial to me in any way.

f=ma
05-07-2011, 09:17 AM
35m stairmaster
tiiiiiiiiiiiiiiiiiired

Time+Patience
05-07-2011, 01:21 PM
not really sure what they are.. i'm going to guess here

f/c/p x/250/400

Was this a typo? A few posts later you state that your carbs are rather high in response to Terry, but 250 grams of carbs ain't shit IMO especially when in eatting over maintenance. Are you really taking in 400 grams of protein, because I am not seeing it.

Gotta be a typo or I'm just dumb... :confused:

f=ma
05-07-2011, 01:41 PM
its not a typo.. its well over 400g...

225g from turkey/chicken
75-90g from shakes
30g from eggs
120ish from cheddar
36 from novus bar

then there are also trace protein amounts from rice.. and 6g of protein per serving of almonds.. which i have to stop eating before i turn into jabba the hutt

edit, also.. going to stop using the ff cheddar. even though i like how it turns my pee to an electric yellow color, its more expensive on a per lb basis than chicken.

Off Road
05-07-2011, 02:15 PM
My almonds and walnuts are the only thing i really look forward to every day on this cut.

KIBBLES N BITS
05-07-2011, 02:19 PM
F almonds, I bought a jar of those damn Blue Diamond Jalapeno Smokehouse after reading a bunch of you guys were eating them. Every single time I walked by the cupboard I couldn't stop myself from grabbing a handful. So delicious....won't ever be buying them again though!

f=ma
05-07-2011, 02:24 PM
ugh yeah. or, they are a very good fat source. i seriously recommend never purchasing anything but plain roasted.

kibs...the seasalt roasted ones are like candy.... and before you know it, you just ate 1300 cals. damnation

Off Road
05-07-2011, 02:39 PM
ugh yeah. or, they are a very good fat source. i seriously recommend never purchasing anything but plain roasted.

kibs...the seasalt roasted ones are like candy.... and before you know it, you just ate 1300 cals. damnation

I bought plain nuts in bulk. Then I'm anal about counting and measuring them out. I've turned into such a sissy-boy :(

f=ma
05-07-2011, 02:47 PM
I bought plain nuts in bulk. Then I'm anal about counting and measuring them out. I've turned into such a sissy-boy :(

business tim approves this post

http://www.wannabebig.com/forums/attachment.php?attachmentid=30165&stc=1&d=1304801232

af92
05-07-2011, 03:18 PM
F almonds, I bought a jar of those damn Blue Diamond Jalapeno Smokehouse after reading a bunch of you guys were eating them. Every single time I walked by the cupboard I couldn't stop myself from grabbing a handful. So delicious....won't ever be buying them again though!

You must keep buying! Either they will haunt you in your sleep or the economy will go under. One of the two!! haha

Focused70
05-07-2011, 03:46 PM
I bought plain nuts in bulk. Then I'm anal about counting and measuring them out. I've turned into such a sissy-boy :(


It gets easier with time. :evillaugh:

I do empathize ... the last time I did PSMF I hated every. single. minute. of it ... the fish oil burps were a special treat. :moon:

f=ma
05-07-2011, 07:51 PM
so many nut lovers on wbb

LuNa
05-08-2011, 12:39 AM
so many nut lovers on wbb

+1

I need to weigh mine and put them in seperate bags to stop myself from overeating on them :p.

Kiff
05-08-2011, 05:56 AM
its not a typo.. its well over 400g...


edit, also.. going to stop using the ff cheddar. even though i like how it turns my pee to an electric yellow color, its more expensive on a per lb basis than chicken.

Laughed for ages reading this :)

f=ma
05-08-2011, 09:19 AM
smith incline bench
95x15
135x15
185x15
225x15
275x6,1,1, fail, anger
255x8,2,1,1 i think...
205x15

db oh press
30sx15
50sx15
80sx12,2
60sx15

cg smith bench
135x15
185x15
185x15
185x10,2,1,1 i think...

cable crossovers
50x15
50x15
50x15
50x15

machine flies
160x15
160x15
160x12
160x12

lat raises
25x15
30x15
30x15
35x12

17m cardio

only notes are that i need to contemplate my dead/squat/bench baseline so that i can progress in my rep range.. been too aggressve with increases, despite relative success with a decreasing rep range.

Off Road
05-08-2011, 09:21 AM
I want to man-handle the 80s overhead like that. Nice.

f=ma
05-08-2011, 01:46 PM
i just had an odd experience. a man more clever than i would be banging three 6.5-7s right now.

i step into my elevator with my dog.. and there are 3 fuckables in there. the best looking of the bunch giggles and says to her friends as we go up

"see? big ones" and smiles

they giggle.. and then silence

and then i ask, "so are you talking about dogs, men or penises"

they all laugh

silence. my floor comes.. i ponder. now i sit here. pondering how i could have done that.

f=ma
05-08-2011, 01:46 PM
ps, thx or!

f=ma
05-09-2011, 03:00 AM
no casanovas? weak sauce

35m stairmaster
bw fat albert

f=ma
05-09-2011, 03:13 AM
lols. so i just saw king kongs 615 "incline"

strong? absolutely. incline press? fuck no. his ass is 3 feet off the bench, its a flat bench

fuck PLing -- the only sport where you have to personally do better in order to call out abberations.

Mark!
05-09-2011, 06:16 AM
Haha, still a big ass lift regardless.

Solid work fat albert. You should be banging those 6.5's right now...all of them..at the same time.

f=ma
05-10-2011, 02:35 AM
3 is too much work

2 is good for a bj but otherweise still a lot of work

af92
05-10-2011, 02:58 AM
Tim, do you have a part 1 to your journal series?

AM Crew!

Mark!
05-10-2011, 03:10 AM
Fucking AM Crew...haters.

f=ma
05-10-2011, 06:58 AM
aye

i messed up my right wrist real good this morning. i dont know what happened but its pretty bad. terrible workout too... just didnt have it today. massive work stress

smith squats
to
345x8

db lunges to
110sx5x2

usual leg ext/calf shit

17m cardio

Off Road
05-10-2011, 07:02 AM
Maybe you're just getting old :)

cphafner
05-10-2011, 08:11 AM
I'll take your subpar workouts anytime. How are you liking pullovers?

mchicia1
05-10-2011, 02:33 PM
What do you do for your quads man? Do squats just make them grow that much? You have sick quads. That is still a body part I haven't figured out yet.

Focused70
05-10-2011, 04:24 PM
Fucking AM Crew...haters.


AM crew was supposed to be this morning but I woke up an hour too late.

f=ma
05-10-2011, 05:11 PM
I'll take your subpar workouts anytime. How are you liking pullovers?
i like them very much so far. they are espcially tough when supersetted with pulldowns!

What do you do for your quads man? Do squats just make them grow that much? You have sick quads. That is still a body part I haven't figured out yet.
well.. i dont waste time with PL stance anymore. i do close stance squats (whether bb or smith, smith recently), db lunges pushback and leg ext. thats it. really though.. i think it comes down to my body's proportions. i have short legs on a long torso at 6'1

AM crew was supposed to be this morning but I woke up an hour too late.
i used a different alarm clock this morning actually.. and i woke up 10 minutes late. 4:25 am. i am the predator

Maybe you're just getting old :)
i am :( AARP and medicare here i come

Mark!
05-11-2011, 02:38 AM
aye

i messed up my right wrist real good this morning. i dont know what happened but its pretty bad. terrible workout too... just didnt have it today. massive work stress

smith squats
to
345x8

db lunges to
110sx5x2

usual leg ext/calf shit

17m cardio

This is what happens when you stroke it before working out to maximize gains. Over-training of the wrist.