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Chris Rodgers
11-14-2002, 08:50 PM
Nice liftin biatch.


I'm still gonna beat ya to 5 plates. ;)

PowerManDL
11-14-2002, 09:00 PM
Probably. But I'm still gunning for Jan 2003 :)

PowerManDL
11-16-2002, 07:15 PM
I'm throwing a party in my journal cause its dead and waaaaaay back on page two and I really don't want to dig for it tomorrow.

PowerManDL
11-17-2002, 05:49 PM
Dynamic SQ: 205x2 - 185x3 (3 waves, heavy-light, done off a box @ parallel)

Hang Snatch Pull: 135x6, 155x5 Hang Clean Pull: 155x6, 185x5

Shrugs: 315x8, 405x6, x5, 455x6s, 425x6s (static hold only on both), 385x6, 365x6

Leg Extension: 225x6, 270x8 (2), 305x6

Reverse Hyper: 90x6, 180x6, 220x8 (2), 180x12

Comments: Woooooooo man-- my body's been undergoing pretty heavy work lately, so I thought I'd throw in a speed/power day for the squat. Felt *good.* The traps are coming up nicely; grip would be ten times better w/ some chalk. Quads, well, they don't suck as much. And the reverse hyper-- dear lord I'll have three plates per side before I know it. These jokers are absolute wonders for the entire posterior chain.

Funny Things: I encountered the Anti-Lifter tonight. He came in wearing tights, and he placed his gym bag and other gear on the reverse hyper like it was a coffee table. He then proceeded to load up a bar in the squat rack with a whopping ten pounds on each side to curl with. The final blow was when he sprang into verse with the weak R&B track he was apparently listening to. After I left the power rack, he decided he hadn't yet done enough injury to gym ettiquette and proceeded to move into the rack I'd just vacated to continue his rabid curling.

Fortunately he had moved his gym bag from the reverse hyper by the time I was ready for it.......otherwise there'd have been a nuclear explosion visible from space centralized in the middle of Alabama.

Oh, I think I weighed like 163 lbs or something like that.

Pup
11-17-2002, 06:33 PM
nice work chico...perhaps the flaming crowbar would of been appropriate for the B&C jockey.

xraygirl
11-17-2002, 06:50 PM
Nahh... he probably would have put a couple of 2.5 pounders on it and try to curl the damn thing. :rolleyes:

PowerManDL
11-18-2002, 03:54 PM
Incline BP: 135x5, 185x3, 195x1 BP: 135x6, 205x2 - 185x3 (3 heavy-light sets)

HS OH: 45x6, 90x3, 100x3, 90x5

Pullups: +45x5, +90x3, +115x1+5 shrug-ups, +90x3

Tbar Row: 90x6, 135x5, 170x4 (2)

Skulls: 95x5, 115x3, 120x3, 105x5 Tate Press: 40x8 (2), x10

EZ Curl: 75x6, 95x5, 85x6 (2)

PowerManDL
11-21-2002, 09:02 AM
Ah life sucks.

I'm getting ****ed over at work.
I'm going to fail Japanese.

Oh, and the girlfriend thinks I'm cheating on her and playing games with her.

I'm not lifting today. No sir I'm not.

I think I'll go cry instead.

Franco
11-21-2002, 09:36 AM
Well thats what female mind games will do to a man!!!

WillKuenzel
11-21-2002, 07:55 PM
Heh, if the gf's not happy, nobody's happy. Just like the plague how it spreads.

Budiak
11-21-2002, 11:15 PM
Powerman, your girl said to remind you about your dentist appointment. Oh, and she's late.

WillKuenzel
11-22-2002, 08:41 PM
Originally posted by PowerManDL
I'm throwing a party in my journal cause its dead and waaaaaay back on page two and I really don't want to dig for it tomorrow.

Whooooo, party!

What exercises would you recommend for the posterior chain besides reverse hypers? My gym doesn't have one of these and I was hoping there were a few other things I could do. I know pull throughs, are there any others you could recommend. Thanks man.

Did things get worked out with the missus?

PowerManDL
11-22-2002, 08:44 PM
Funny you ask, HY-- I've been trying to come up with some other movements similar to that, but besides pull-throughs and glute-ham raises, I just can't come up with one that doesn't involve a barbell on your neck or in your hands. The reverse hyper.....it was sent from God. Pull-throughs would be an adequate substitute if you don't have access though.

And yes......me and the missus are fine now :)

WillKuenzel
11-22-2002, 09:07 PM
My gym does have this machine (http://www.hammerstrength.com/product_detail.asp?id=hs_hipglute#). Do you think it would beneficial? It seems to be along the lines of reverse hypers and pull throughs.

Glad to hear it. Makes life a little less stressful.

PowerManDL
11-22-2002, 09:20 PM
It'd be decent, from the looks of it.....but I'd prefer something that worked the hammies as well.....not sure how much that'd hit them.

WillKuenzel
11-22-2002, 09:23 PM
Probably not all since the pad rest behind the knees. Maybe I'll have to do some redneck engineering and just put something together.

PowerManDL
11-24-2002, 03:27 PM
Power Clean: 135x5, 155x3, 175x3, 185x3

DL: 225x5, 315x3, 395x5, 315x10

Shrugs: 315x6, 405x5, 385x6, 225x10 (slow)

Reverse Hypers: 90x6, 180x5, 230x8

Leg Extension: 180x6, 270x5, 315x5 - 180x10 - 90x12 (giant set)

Good day. :)

Franco
11-24-2002, 03:33 PM
Deads are going up nicely I see :thumbup:

Hurrah for dimels and reverse hypers!!!!!!!!!!!!!!!

PowerManDL
11-24-2002, 03:38 PM
Aye......we're gonna try for that with 405 next week.

Latty.....I'm coming for you........muahahahahahahahaha

chris mason
11-24-2002, 06:31 PM
Nice job on the deadlifting.

PowerManDL
11-24-2002, 07:53 PM
Thanks Chris.

Now for yet another sucky back shot, taken a few days ago. Its slightly better than the last one, but it still sucks.

PowerManDL
11-24-2002, 07:53 PM
And here's an equally sucky (long-awaited) front shot of me.

I promise to get some clear pics with good lighting up soon. :)

beastin v6
11-24-2002, 07:55 PM
It seems those DL are helping a great deal. Keep it up bud.

PowerManDL
11-24-2002, 08:25 PM
Gracias. I'm going to try to get a real camera to take some real shots of me very soon. I promise.

PowerManDL
11-25-2002, 02:30 PM
I can't believe this.....I post new shots, including my first ever frontal shot, and get only one comment??? I hate you all.

Anyways, today was good:

Rack BP: (close-grip, 4" ROM) 135x6, 205x3, 225x3, 275x3, 315x2, x1 (from sticking point) 225x3, 205x6

Pullups: +45x5, +90x2, +115x1+5 shrug-ups, +100x2

Dips: +90x5, +135x6

HS Hi Row: 90x6, 135x6, 170x5 (2)

Db Ext: 35x5, 40x5 (2), 35x6

EZ Curl: 95x4, 105x3 Conc. Curl: 30x8, 40x8

Weighed 162. Curse you, metabolism.

Well, I've discovered my new favorite pressing exercise. The rack presses are freakin' fantastic. After pushing 315 (albeit for only 4"), 225 felt light as a feather. Pullups aren't really going up, but they aren't regressing so fu(k 'em. Dips....I just did to make myself feel better. The rest of the assistance work went very well.

Good day :)

Saturday Fever
11-25-2002, 02:50 PM
Your pics were on par with what I figured. I actually thought you'd be smaller. I think I just didn't make the connection in my head as to how tall 5'9 really is. You look solid, though.

PowerManDL
11-25-2002, 03:14 PM
Yah.....I'm tiny, but I do actually have some muscle :)

Franco
11-25-2002, 03:16 PM
Looking good Matt.

You been shaving your chest again haven't you :tuttut:

Chris Rodgers
11-25-2002, 05:15 PM
Nice pullin foo. No straps on those deads right? :p

PowerManDL
11-28-2002, 03:36 PM
Gym closed!!! PowerMan angry!!

Saturday Fever
11-28-2002, 10:50 PM
You should have deadlifted a door off its hinges and let yourself in. :)

Franjipani
11-29-2002, 01:08 AM
Its about time you posted some pics......Lookin great Matt:thumbup:.

Franco
11-29-2002, 04:12 AM
Couldn't you have gone to another gym for the day?

PowerManDL
11-30-2002, 05:21 PM
Ok.....I'm off work for two weeks, with nothing to do but study for finals.......and LIFT!

And lift I will, oh yes......

chris mason
12-01-2002, 03:32 PM
To me, you look much more muscular than any other pics I have ever seen of you. Good job.



Oh, and EAT, would ya?;)

PowerManDL
12-01-2002, 03:34 PM
Rack BP (close grip): (4" lockout): 225x5, 275x3, 315x1, 335x1, x5 (wide grip), (from sticking point): 225x6, 245x1.5, 245x3 (wide grip)

Pullups: BWx6, +45x6, +90x3, +115x1.5 +8 shrug-ups, +90x8 (foot assist from the bottom)

Dips: +90x4, +145x5.5, +135x6.5

HS Hi Row: 135x5, 180x5 (2)

Db Ext: 35x6, 45x5 (2), 40x6

EZ Curl: 95x4 (wide grip), 95x5 (narrow grip) Hammer Curl: 55x8, 60x8, x7

Weighed 162 (despite the improved diet.....I'll give it a few more days before I start to worry). Its amazing what a combination of much-needed rest, decent food, and good ol' fashioned Pissed Off will do for a workout.

PowerManDL
12-01-2002, 05:15 PM
Originally posted by chris mason
Oh, and EAT, would ya?;)


Man I'm working on it. I've started adding in shakes in the morning and at night before bed, as well as eating more structured meals during the day. Hopefully that'll help out.

Silverback
12-01-2002, 05:25 PM
First time ive posted here, been a bit intimidated with the crowbar talk! but i decided to take a gander and am impressed your looking good man, and the strength is ace, top notch power/strength:Weight ratio.

Keep up the good work and i'll hopefully be visiting more often.

B-R

PowerManDL
12-02-2002, 03:59 PM
Why I'm cool:

Power Cleans: 135x5, 155x3, 175x1, 185x1, 195x2, 205xAlmost

Deadlifts: 225x5, 315x3, 405x4
-Last rep w/ 405 didn't quite lockout, but it was close enough to count-- gonna stay here one more week before moving up.

Shrugs: 315x8 (2), 365x8, 225x15

Reverse Hypers: 90x6, 180x5, 240x7 (2)

Leg Extension: 180x8, 270x5, 315x7 - 180x10 - 90x12 (drop set)

Weighed 164. I think the heavy power cleans might have impacted my deads somewhat, but four reps with 405 is still a PR so I'm not bitching too much. The miss with 205 was pure form, as I think I'd fatigued myself with 195 and didn't drop under the bar fast enough to rack it.

PowerManDL
12-04-2002, 04:42 PM
OH Press: 95x5, 115x3, 135x3, 155x3 (jerk), 165x3 (jerk)

CG Pulldown: 200x6, 220x6, 230x6, 210x8

Db BP: 80x12 (3)

HS Row: 90x6, 135x10 (2)

Skulls: 95x5, 115x1, 125x3 (2) BB Curl: 95x4, 105x3 (2)

Weighed 166 :eek: And man, I soooooo got my revenge on the curl jockeys-- I did those barbell curls on the bench press!

muahahahahahahahahahaha

BennettBoy
12-04-2002, 08:11 PM
You look much thicker than your weight bro. Pictures look sharp. Keep up the good work! Maybe that nice lady you got will motivate you some haha.

PowerManDL
12-04-2002, 08:12 PM
Wow, people! In my journal!

Thanks BB.....and yeah, she's a motivator alright ;)

Franjipani
12-05-2002, 05:21 PM
Originally posted by PowerManDL
I soooooo got my revenge on the curl jockeys-- I did those barbell curls on the bench press!


*lol*

You is badass now:p

Pup
12-05-2002, 06:27 PM
You like beat the system bro...in true ninja fashion :ninja:

PowerManDL
12-06-2002, 02:44 PM
Snatch work: Hang: 45x5, 65x3, 95x3, 115x2 Power: 95x1 +2 OHSq, 115x3, 135x1

Squats: Box: 205x3 (3) -- 225x2 (2) (heavy-light), 275x1, 315x1 OL: 135x6, 225x3, 275x2

Reverse Hypers: 90x6, 180x8, x10 (2)

Weighed 167.

Some jackass tried to run me out of the power rack, with a free squat rack right next to it, so he could 1/4 squat IN FRONT OF THE RACK. I was nice enough to move to the free squat rack when I finished box squatting. I was so mad, and it just got worse when he tried to out-do me on the ATF's I was doing by putting 495 on the bar and grunting as he bent his knees.

I just stood there like this: :rolleyes:

Avatar
12-06-2002, 03:20 PM
Originally posted by PowerManDL
[b]Some jackass tried to run me out of the power rack, with a free squat rack right next to it, so he could 1/4 squat IN FRONT OF THE RACK. I was nice enough to move to the free squat rack when I finished box squatting. I was so mad, and it just got worse when he tried to out-do me on the ATF's I was doing by putting 495 on the bar and grunting as he bent his knees.

I just stood there like this: :rolleyes:

Why didn't you take out his knees with a crowbar?

Silverback
12-06-2002, 04:10 PM
Originally posted by Avatar


Why didn't you take out his knees with a crowbar?

lol, that must have been ****ty, im glad i work out at a gym where i am the only one who uses the squat rack! (seriously:))

good workout and strength nonetheless bigman

keep it up

B-R

PowerManDL
12-06-2002, 11:03 PM
I hate it when my hormones shoot up after I start eating a lot.

I've been in the suckiest, most depressed mood all day. :cry:

PowerManDL
12-07-2002, 12:52 PM
I thought it couldn't get any worse than yesterday. Boy was I wrong. I really just want to go lay in bed for a few days.

Depression really sucks.

_-_v_-_
12-07-2002, 12:54 PM
I wish I could disagree...but I can't. Sorry to hear that, man.

Silverback
12-07-2002, 12:54 PM
Originally posted by PowerManDL
I thought it couldn't get any worse than yesterday. Boy was I wrong. I really just want to go lay in bed for a few days.

Depression really sucks.

Are you alright man? i never knew you suffered, whats bothering you?

i dont have much experience with it, but whatever it is i hope you feel better as soon as possible. we're with you big guy.

PowerManDL
12-07-2002, 12:59 PM
Its a recurring thing with me......it started flaring up on Thursday and seems to have only gotten worse. I think its seasonal, and its heavily hormone-induced. I don't even think anything's actually wrong-- just that my mind's telling me it is.

All I know is that I feel really really horrible.

Silverback
12-07-2002, 01:39 PM
That sounds deep, i just hope you feel better as soon as possible. Have you seen your doc for some help?

keep your chin up PM.

PowerManDL
12-07-2002, 03:57 PM
Ok, things are looking and feeling a lot better now. :D :clap: Be it the turkey, the St. John's Wort, or getting a few issues worked out, my outlook has definitely improved.

Now about business-- I got to thinking about all these cardio arguments, so I thought, why don't I cut up at some point? I should have a digicam soon, so I could easily post shots for a cut this spring........

I know what you're all thinking. "Matt, you can't stick to a diet." Well you're absolutely right. I'm doing it my way. This means that I'm still largely eating what I want (like I could actually diet pffft). The difference will come from training. I'm going to base my weight training around the lactate-threshold work Rob (pup) was doing for awhile, combined with hard sprinting 3-4x a week.

I'd plan to start this around Feb or March, so you bastards remind me, and I'll do it full-swing with before/after shots, diet records, etc etc.

Pup
12-07-2002, 04:47 PM
Hell yea...the cardio itself will rip you up...you have no idea what you are getting yourself into, that routine is brutal.

Lizzie
12-07-2002, 05:06 PM
Glad you're feeling alot better. Just remember all the positives and all the people who care. You're definitly not alone.
Did I just hear you mention cardio????? This from the guy who scoffed and bwwwa haaaaa'd (is that even a word?) You better takes pics...cause this I HAVE to see.:nod:
Oh and by the way hope you :study:

chris mason
12-07-2002, 07:49 PM
Sorry to hear about your depression.

PowerManDL
12-08-2002, 03:43 PM
Feeling a lot better today.....had a decent session, though not the best:

Rack BP (close-grip): 4": 225x5, 275x3, 315x1 (wide-grip) sticking point: 225x3, 250x2
-lost a lot of strength here for some reason on the top end...I might need to watch my volume on the 2nd day of each week.
Pullps: BW x6, +45x5, +100x3, x2, +90x4.5

Dips: +90x4, +135x2, +155x2, +90x10
-new PR here...I'm gonna have to back off on the increase because my hands are starting to hurt from the weight and its getting harder to balance the weight.

HS High Row: 135x5, 180x5, x6

Db Extension: 35x5, 50x5, 45x6

Weighed 164. I'm going to have to start keeping stricter control over my volume; I think that's the reason today was sub-par.

MonStar
12-09-2002, 12:22 AM
Nice dips Matt! Awesome work man.

PowerManDL
12-09-2002, 04:33 PM
Power Clean: 135x5, 155x3, 175x3 (3)

DL: 225x5, 315x3, 365x5 (2)
-No straps! :D

Shrugs: 335x8 (3)

Weighed 166. Taking things down a notch for the next few weeks, on everything.....I want to allow a little recovery time.

PowerManDL
12-12-2002, 03:03 PM
Overhead Press: 95x5, 115x3, 135x3, 115x5 (3)

Close-grip Pulldown: 150x6, 200x4, 230x5 (3)

Db BP: 90x8 (2)

HS Row: 160x6 (3)

Skulls: 95x5, 115x3 (3) Db Preacher: 40x4, x6 (2)

Weighed 166. Hard sets, but none were to the limit; trying to drop the percentages a bit and add a bit more volume.

ElPietro
12-12-2002, 03:46 PM
Originally posted by PowerManDL
-No straps! :D


Good boy! *pats head* :p

Franco
12-12-2002, 04:08 PM
After pete is finished patting you on the head. ~Hands matt a virus;)~

PowerManDL
12-13-2002, 04:47 PM
OH Squat: bar x5, 95x5 Front Squat: 95x5, 135x3, 205x2, 225x1
-Front squats hurt my poor wrists.

Squats: PL: 225x3, 275x2 OL: 225x5, 275x3, 225x6
-Had to cut the PL squats a little lighter due to a pulled adductor that was acting up.

SLDL: 315x8, 335x8

Leg Press: 5P (525) x15 (2)

Leg Extension: 225x3 (5 second negative)

At this point blood was starting to filter back into my lactate stream so I decided to call it a day. I weighed 167 lbs.

PowerManDL
12-13-2002, 07:21 PM
I just want to add that my legs hurt badly. That's all.

WillKuenzel
12-13-2002, 09:07 PM
I take it you do your front squats in the clean position and not arms crossed?

How did you pull your adductor? I pulled mine a while back doing lunges and its still bothering me. Damn thing won't go away.

PowerManDL
12-13-2002, 09:25 PM
Yup, done with a clean grip.

The adductor.....I pulled it during the last two leg/deadlift workouts, and today just made it worse. It'll go away in a few days.

PowerManDL
12-15-2002, 04:51 PM
Overhead Press: 95x5, 115x3, 125x5, 115x5 (2)

Dips: +45x5, +90x4, +135x5, x4

HS BP: 90x8 (2)

Db Flyes: 30x15 (2)

HS Overhead: 45x5, 70x8 (2)

Weighed 169. For anybody wondering, I'm trying to add a bit of muscle, so I've upped the volume and dropped the poundages a bit. I'm also using the slower eccentric tempo as well, followed by an explosive concentric.

Neil
12-15-2002, 07:25 PM
Will you be changing your diet?

PowerManDL
12-15-2002, 08:10 PM
I've been eating more for the last two weeks or so....nothing drastic, but it seems to be enough to keep the poundage coming steadily.

galileo
12-15-2002, 08:13 PM
p00n. p33n.

Neil
12-15-2002, 11:03 PM
Originally posted by PowerManDL
I've been eating more for the last two weeks or so....nothing drastic, but it seems to be enough to keep the poundage coming steadily.

Do you have a short term weight gain goal, or are you just going to see how it goes?

PowerManDL
12-16-2002, 04:54 PM
Pullups: BWx10, +45x5, +90x4, +115x2 +4 shrug-ups
-The +115 set was assisted as hell....it hurt.

Pulldowns: 220x6 (3)

Db Rows: 100x6, 150x6 (2)

Shrugs: 225x8, 315x4, 345x8 (2)

HS Pullover: 45x10, 90x8 CG Cable Row: 130x15

Weighed 169. I've been assaulting my body parts lately.

BennettBoy
12-16-2002, 08:23 PM
That's some heavy weight you are pushing around for sure.

Good job!

Franjipani
12-17-2002, 05:52 AM
Originally posted by PowerManDL
I've been assaulting my body parts lately.

Thanks for sharing.....:p

Mighty fine workouts ya got going there Matt :thumbup:

PowerManDL
12-17-2002, 11:11 AM
The Deconstruction of Matt

And so it begins.

My eyes wide, yet I see only darkness.
The world is mine, yet it crumbles with my touch.

I can touch the stars with my thoughts,
But the simplest of pleasures are denied.

All things must end they say;
to end before beginning?

Tis the saddest loss of all.

Sayiajin Prince
12-17-2002, 11:37 AM
:cry:


ur doing ace though. we :ninja: are proud

PowerManDL
12-18-2002, 03:13 PM
Close-grip Lockouts: 135x6, 205x3, 225x3, 245x1, 225x4
-Done from 4-5" off the chest.

JM Press: 95x3, 105x3, 115x3 (2)

Db Extension: 30x5, 45x6, x5, x6

EZ Curl: (wide-grip) 70x6, 90x6 (2)

Hammer Curl: 55x6, 60x7

Reverse Curl (EZ): 60x10 (2)

Weighed 169.5. I feel like such a curl jockey.

PowerManDL
12-20-2002, 04:56 PM
OH Squat: bar x5, 95x5 (3) Front Squat: 95x5, 135x5, 205x3, 225x2

OL Squat: 225x3, 245x3

SLDL: 225x6, 315x5, 345x8 (2)

Leg Press: 5Px5, 6Px6

Weighed 170.5

The sub-stellar performance on the OL squats and leg press was due to my right knee wanting to flare up. I couldn't do any PL squats cause of that thrice-damned adductor still acting up.

Ritzol
12-20-2002, 05:31 PM
:spam:






















:whazzup:

PowerManDL
12-22-2002, 03:08 PM
OH Press: 75x6, 95x5, 110x4 (2), 115x3 (2), 125x2 (2), 115x3, 95x6, 75x8

BP: 135x5, 160x4, 185x3 (2), 215x3 (2), 225x2 (3)

HS Overhead: 70x6, 80x7, 90x4, 75x7

Db Flyes: 30x6, 50x6 (2)

Weighed 169.

PowerManDL
12-23-2002, 07:20 PM
I forgot to update with all the turmoil earlier:

Pullups: BW x6, +45x5, +90x3 (2), +100x2 (2)
-My teres major on the right side really hates me right now.

Pulldowns: 200x5, 220x6, 230x6 (2)

Tbar Row: 90x5, 135x8, 160x6, 135x8

Rear Delt Flyes: 20x15 (2)

Weighed 168, due mainly to not eating breakfast. Today has sucked for other reasons also. :(

PowerManDL
12-27-2002, 05:20 PM
Front Squats: 95x5, 135x5, 185x2, 205x2, 225x2
-Lost the 2nd rep with 225 on the way down.

Squats: 135x5, 225x5, 275x2 (wraps and high box): 295x1, 315x1, 355x1
-The box was only slightly above parallel here....not IPF legal but it would have passed in a less strict meet. 355 would have been good for 5-7 reps.

Dimel DL: 185x15 (2)

Reverse Hyper: 90x15 (2)

Weighed 168. I have to say I like knee wraps. I'm going to be crossing my fingers for a four-plate squat soon.

Pup
12-27-2002, 07:04 PM
Awesome leg day majt, you're gonna own that 405 soon, just keep the form tight and you'll be owning it.

Budiak
12-27-2002, 11:48 PM
Are all of your squats done on a box?

PowerManDL
12-28-2002, 11:26 AM
I recently started doing them that way; up until a few weeks ago they weren't.

I'm going to try and alternate high, like that workout just above parallel, and low, just below parallel, boxes on my squat workouts. It just seems to give me better returns when I'm training for high-end strength.

If I were doing 3+ reps, I wouldn't use it.

Franjipani
12-29-2002, 06:28 AM
Originally posted by just_a_pup
Awesome leg day majt, you're gonna own that 405 soon, just keep the form tight and you'll be owning it.

:nod:

As for the eating...Xmas has that effect on most people hon :p.

I dont need to wish you a Happy New Year cause thats already a definite;)

Keep smiling !

PowerManDL
12-29-2002, 04:54 PM
Next-to-last lift before the New Year. Pretty good one:

CG Rack Lockouts: (sticking point) 135x5, 205x3, 225x1, 245x1, 265x1, 225x5 (wide-grip)
-these are done with a pause on the rails at the bottom. Wrist wraps made a huge difference.

JM Press: 95x5, 110x3, 125x3, 135x3 (2)

Incline Tate Press: 35x6, 45x6 (2)

Db OH: 55x6, 65x7 (2)
-these got a bit easier since last time I tried them. I still suck at getting them in place though.

Weighed 169 lbs.

I was pleased with the rack press. Still too high to count as legal (roughly 4-5" off my chest), but I'm definitely seeing an increase in strength at the sticking point which is a Good Thing (TM). And its close-grip too. Teh excellent.

I was up till after 4am this morning, and up at 10, so I'm kinda sleepy. Mad propz to my homeys Green Tea and Dr. Pepper for sponsoring today's workout. And I'd like to send a shout out to mah bitch Belial for inventing the ghetto burger, which I will be consuming shortly.

Wrist wraps are r0x0rz for press workouts.

PowerManDL
12-29-2002, 05:08 PM
Originally posted by Franjipani


:nod:

As for the eating...Xmas has that effect on most people hon :p.

I dont need to wish you a Happy New Year cause thats already a definite;)

Keep smiling !

Thanks a bundle Frannie....you do the same, even though you're at the beach and I'm here in this icy wasteland that's currently 70 degrees and sunny on December 29th.

Ok I'll shut up now.

Miss Rezza
12-29-2002, 06:53 PM
Nice avatar Matt!! :thumbup:

PowerManDL
12-29-2002, 07:48 PM
That's me. In cartoon form.

_-_v_-_
12-29-2002, 10:04 PM
Good Thing (TM).

LMAO.

Hey! That's mine! That's my, er, trademark phrase!

JK.

PowerManDL
12-29-2002, 11:11 PM
Here in the land of PowerMan, nothing is sacred.

Except for those hostess snack cakes, the ones with the little swirl on top? I love those!

PowerManDL
12-30-2002, 07:09 PM
Today I did:

DL: 135x6, 225x5, 315x2, (conventional) 225x2 (6)

Power Cleans: 135x3, 155x3, 175x3, 185x3 (2)

Reverse Hypers: 90x6, 180x5, 250x6 (2)

Pullups: BW x8, +45x5, +90x2.5, +45x3 (4)

HS Hi Row: 90x6, 135x5, 180x6 (2), 135x8

Hammer Curls: 55x6 (4)

Weight: 169

the doc
12-30-2002, 07:35 PM
nice power cleans bro
maybe we should start a road to 2x BW power clean bro

:cool::cool:

PowerManDL
12-30-2002, 07:55 PM
Yeah bro, that's a great idea, ok I'll go do it. Man bro, I dunno that doesn't seem like such a great idea man. Man this is waaaay over my head bro.

:cool::cool:

PowerManDL
12-31-2002, 12:13 AM
*spams own journal for fun*

:spam:

Miss Rezza
12-31-2002, 12:19 AM
LOL.....

Was that as much fun as you had hoped??

Budiak
12-31-2002, 09:14 AM
*shoots Powerman's journal in the left foot


TRY POWER CLEANING THAT, BITCH! HAHHA!

*drives away

PowerManDL
12-31-2002, 12:58 PM
:swear:

*gets out spare journal*

Hey Budiak, we know that robots and zombies are bad, but I think we've been neglecting the real enemy:

Cyborgs.

PowerManDL
12-31-2002, 03:55 PM
Originally posted by Miss Rezza
LOL.....

Was that as much fun as you had hoped??

Yes. I just sat here and laughed. For hours.

PowerManDL
01-01-2003, 12:33 PM
Interesting night last night.

I was told I was allowed a few drinks since it was New Year's, so I decided what the hell. I had to know if I could handle it.

Welllllllll......

I brought a sixer over to my friend's. I had three. We went to a bar, and I had one and part of another. Making a grand total of five between 7 pm and 12 30 am.

Five beers, I'd normally have that in 30-45 minutes back in the old days. I was buzzing after the first one-- hell its been five months-- but I kept myself paced, didn't go crazy with it.

And I was ok.

Not only do I not have any desire to pick it up as a regular habit again, but I had fun doing it in moderation. It may be another 6, 12 months before I touch the stuff again. I think the changes I made in my lifestyle have really started to sink in, to the point where alcohol just isn't a priority any more.

I feel a lot better.

Manveet
01-01-2003, 12:44 PM
:thumbup:

PowerManDL
01-01-2003, 06:09 PM
Yah, it was cool.

What's this I hear about Eric not being a whiny bitch anymore?

xraygirl
01-02-2003, 05:04 PM
Most excellent! Besides, it's more entertaining to watch the drunks make complete fools of themselves.

fuzz
01-02-2003, 05:17 PM
Originally posted by PowerManDL
Interesting night last night.

I was told I was allowed a few drinks since it was New Year's, so I decided what the hell. I had to know if I could handle it.

Welllllllll......

I brought a sixer over to my friend's. I had three. We went to a bar, and I had one and part of another. Making a grand total of five between 7 pm and 12 30 am.

Five beers, I'd normally have that in 30-45 minutes back in the old days. I was buzzing after the first one-- hell its been five months-- but I kept myself paced, didn't go crazy with it.

And I was ok.

Not only do I not have any desire to pick it up as a regular habit again, but I had fun doing it in moderation. It may be another 6, 12 months before I touch the stuff again. I think the changes I made in my lifestyle have really started to sink in, to the point where alcohol just isn't a priority any more.

I feel a lot better.

Congrats on this man. I have also reached this point in this last year - all of the sudden getting wasted just doesn't seem appealing anymore. I don't feel like I'm missing much if I'm not getting drunk on Friday night. And I'm actually able to consume in moderation if I want to...

Its a nice realization to come to.

PowerManDL
01-02-2003, 07:10 PM
Yah, thanks guys. It does feel good to know I might be back in control a bit.

I was supposed to lift today, but due to a buncha completely f*cked up sh*t, I've decided against it.

Franjipani
01-03-2003, 04:38 AM
Originally posted by PowerManDL
I was supposed to lift today, but due to a buncha completely f*cked up sh*t, I've decided against it.

Use that energy to fuel you tomorrow:).

I look forward to reading a kick-ass workout !!!

:angel:

xraygirl
01-03-2003, 05:59 AM
Yeah, what she said...channel some of that energy dude! That's what I do. Or there would be three women with black eyes in my dept.

kimpy225
01-03-2003, 01:48 PM
:birthday: :birthday:
:ninja:

fdjopsgopdfgiodfgj dfiopg IOSFIO SDgfisd giosdfgio dsfoig io!!!!!!!!

PowerManDL
01-03-2003, 01:48 PM
Oh I plan to.

Gonna lift like a crazy mofo today.

Kim, its not actually till tomorrow hon.....but thanks in advance!

kimpy225
01-03-2003, 01:50 PM
i know, i know!!
i wanna be the first :) :)
im excited!!

ericg
01-03-2003, 02:03 PM
Originally posted by PowerManDL
Interesting night last night.

I was told I was allowed a few drinks since it was New Year's, so I decided what the hell. I had to know if I could handle it.

Welllllllll......

I brought a sixer over to my friend's. I had three. We went to a bar, and I had one and part of another. Making a grand total of five between 7 pm and 12 30 am.

Five beers, I'd normally have that in 30-45 minutes back in the old days. I was buzzing after the first one-- hell its been five months-- but I kept myself paced, didn't go crazy with it.

And I was ok.

Not only do I not have any desire to pick it up as a regular habit again, but I had fun doing it in moderation. It may be another 6, 12 months before I touch the stuff again. I think the changes I made in my lifestyle have really started to sink in, to the point where alcohol just isn't a priority any more.

I feel a lot better.

This is awesome man!! Truly great and shows how strong you are mentally. Nice work.

xraygirl
01-03-2003, 06:27 PM
Hey Matt! It's Saturday here, so...:birthday:

btw...kimbo is still first.

Miss Rezza
01-03-2003, 06:33 PM
Originally posted by xraygirl
Hey Matt! It's Saturday here, so...:birthday:


Saturday here too!

:birthday:

Have a great one Matty!!

PowerManDL
01-03-2003, 09:01 PM
Thanks guys. Though 23's no special occasion, really. :)

Today's journal:

Speed BP: 155x3 (3), 165x2 (3), 205x1, 225x1 (3)

OH Press: 95x5, 115x3, 135x3 (1 strict, 1 push press), 115x5

Db Extension: 40x5, 45x6 (2)

Weight: 166. I haven't been eating right the past few days. :(



The mind is a crystal,
Sharp, structured,
Random.

The power and possibility of all things
Can be seen through its form,
Eternal.

The strongest thing in nature,
Broken with a touch,
Shattered.

captain piddles
01-03-2003, 09:08 PM
Happy Bday! happy bday!
* 1000 Ninjas wail a totaly sweet birthday riff*

Lizzie
01-03-2003, 11:07 PM
Happy Birthday Mr Hooligans Tool...even if you are a crazy ninja in black leotards....I have noticed a new fashion statement though in your avatar. Have a wonderful day!!!!
:birthday: :ninja:

PowerManDL
01-05-2003, 04:55 PM
Thanks yall for the happy birthday-- it was decent.

Today's session:

DL: 135x8, 225x6, 315x3, 385x3 (2)
-Now the right adductor, the one I pulled a week ago squatting, is acting a fool. I brought my stance in a good bit for these. Oh, and chalk only ;)

Power Cleans: 135x5, 155x3, 185x1, 195x2
-Should done shrugs and left these for speed days. These always seem to suffer if I do a heavy lift first (duh).

Reverse Hypers: 90x10, 180x10, 250x8, x10

Pullups: x10, +45x5, +90x3 (2), +45x8 (2)

EZ Curl: 75x5, 95x5 (2)

Weighed 168. School starts back tomorrow though, so I'll be back on a better schedule and hopefully a diet will come with that.

I'm also considering doing a cut soon, to show you guys how I'd look at 150 lbs and 1% bf :D

My adductors are sons of bitches that hate me. They also hate you! ALL of you!

:cool::cool:

Pup
01-05-2003, 05:16 PM
*Weighed 168. School starts back tomorrow though, so I'll be back on a better schedule and hopefully a diet will come with that.*

You will be held to that statement!

PowerManDL
01-05-2003, 05:30 PM
:cry:

I'll do what I can, seriously though. Tis why I got the NLarge and 6 lbs of whey.

I also won't be working the insane hours I was before, so I'll have more time to get things in order.

Budiak
01-07-2003, 10:24 AM
Hey Budiak, we know that robots and zombies are bad, but I think we've been neglecting the real enemy:

Cyborgs.



My God...we've been such fools.

PowerManDL
01-07-2003, 10:44 AM
Yeah I know man.

Flying around in their big squares with their lasers and ****.

They think they're so tough.

Budiak
01-07-2003, 11:07 AM
**** that. They aint ****.

Lets do this.

PowerManDL
01-07-2003, 11:08 AM
Hey man, you just get me Patrick Stewart and his pale-skinned android buddy, we can clean this mess up.

PowerManDL
01-08-2003, 03:29 PM
Yesterday's entry *glares at Dan*

Rack Press: wide-grip, 4" lockout: 205xx5, 225x3, 275x1, 315x1, sticking point: 225x3, 275x2 (2)

OH Press: 115x3, 135x3, 140x3

Skulls: 95x5, 115x5
-done to behind the head.

Weighed 170 and a little over.

PowerManDL
01-09-2003, 03:20 PM
My diet today, just for fun:

Breakfast, around 9 30AM
1 whole egg and 4 whites, scrambled, topped w/ mozzarella
1 big-ass bowl of lucky charms and milk
1 glass of milk
1 cup of green tea

~12 30, while dodging the school's parking patrol
Shake-thingy (2 scoops NLarge, 2 tbsp PB, 1 banana, 2 cups milk)

Now, ~ 4 PM
1/2 Ghetto Burger (only about .6 lbs of beef + mozzarella)
Package of Ramen :D
Big glass of milk
String cheese thingy

I'll go lift in a little bit, which will be the workout shake-thingy (scoop of whey, banana, and a milk/OJ combo), then I'll eat some tuna w/ ranch and cottage cheese and probably a bagel, then before bed I'll have another shake-thingy like the first one.

PowerManDL
01-09-2003, 07:13 PM
Speed DL: (Conventional) 135x5, 225x5, 315x3, 225x2 (5)
-bastard adductor is still acting up

Cleans: 155x3, 185x2, 195x2, 205x1

Shrugs: 315x6, 385x6 (2)

Tbar Row: 90x6, 135x5, 180x5, 135x8

Reverse Hypers: 90x8, 180x10 (2)

Db Hammer Curls: 55x4, 60x5, 65x5

Weighed 172. Here comes fat boy again!!!

School's gonna be fun this semester, despite the fact that I'll actually have to apply this thing I'm told is called "effort" in a few of my classes.

Oh, and I get a job tomorrow that should fit my ninja lifestyle. Well, not really, but it'll pay decent and have hours fit for a lazy bitch like myself.

Budiak
01-10-2003, 12:58 AM
*shoots DL's adductor in the face


GAAAHAHHAHAHA!!!!



By the way, thats some nice Tbar strumph you got.
Hammer curls rule!!

PowerManDL
01-10-2003, 07:50 AM
Gracias, oh Monk of Hate!

Franco
01-10-2003, 10:08 AM
~steals majt's reverse hyper~

oh and majt....HI!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

PowerManDL
01-13-2003, 07:17 PM
Wooooooooooo Frankie!!!!!!!!11

Well today I switched things up a bit. You'll see what I mean:

Hang Cleans: 95x5, 135x5 (4)

Deadlifts: 225x8, 315x10

Dips: +45x8, +90x10

Pullups: BW x8, +45x10

OH Press: 95x10

Tbar Row: 135x10

Leg Extension: 180x10

Skulls: 95x10

Hammer Curls: 50x10

Yeah, this is kinda like HST. Ok, it essentially is except that I'm not doing the prescribed rep-ranges. And I'm not progressing as Haycock recommends. Even so, I want to give this mess a try and see what happens.

I'll say this much......using that slower eccentric tempo makes these sets absolutely brutal, especially for someone that's used to lifting fast and considers 6 reps to be "high."

My progression methodology is simple. Do a weight in the prescribed rep range. If that weight is about right, repeat it. If its too light, increase. If its too heavy (hopefully never), decrease. This is done across each of the three sessions per week; the next week, the weights drop back down slightly and repeat with the goal being progression over the entire mesocycle. I'm planning on doing the tens for 3 weeks at a minimum (with a rest week on the 4th) before moving to a mesocycle of fives.

Weight was 174 and some change :angel:

Lizzie
01-13-2003, 08:40 PM
You're getting So strong! I love your body!!!

PowerManDL
01-13-2003, 08:51 PM
Lizzie: Thanks babe!! Haha, good to hear that you love my body because I feel so damn skinny its insane. Thank God its winter and I am wearing nothing but long sleeve shirts. I am dreading it getting hot again I am going to have to start eating more of all the crap food. :rolleyes::rolleyes:

PowerManDL
01-15-2003, 02:12 PM
DL: 135x8, 225x6, 325x10
-Going up 10 lbs.

Dips: BW x8, +45x6, +95x10
-Up 5 lbs.

Pullups: BW x8, +50x10
-Staying here

OH Press: 100x10
-Up 5 lbs.

Tbar Row: 135x10
-Up 10 lbs.

Leg Extension: 190x10
-Up 10 lbs.

Skulls: 100x10
-Staying here.

Hammer Curls: 55x10
-Staying here.

Weight was still 174, I think partially because I've had the calories under a bit more control the past few days-- they were getting kinda out of control even for me in the past week. Not to worry, I'll continue getting fat now :)

One thing I'm noticing about HST, even my bastardization of it: Its incredibly taxing, cardiovascularly speaking, on the body. Moving from exercise to exercise with minimal rest is on the verge of an aerobic workout, especially with the big compounds; this may be one reason why some people haven't been noticing the weight gain.

That said, I've got a plan to mix things up in a few weeks when I'm done with the 10's.

NateDogg
01-15-2003, 02:18 PM
Originally posted by PowerManDL
Lizzie: Thanks babe!! Haha, good to hear that you love my body because I feel so damn skinny its insane. Thank God its winter and I am wearing nothing but long sleeve shirts. I am dreading it getting hot again I am going to have to start eating more of all the crap food. :rolleyes::rolleyes:

LMAO

fuzz
01-15-2003, 02:20 PM
The cardio benefit of HST is one thing I love, and also makes HST great for people trying to lose fat. You're doing whole body every other day, which maintains muscle, and burning tons of calories, making it easier to get into caloric deficit and burn fat.

Not to mention it can just be a lotta fun.

PowerManDL
01-15-2003, 02:35 PM
That's my point fuzz.......the cardio aspect may also be hindering hypertrophy.

Its one factor I'd never considered regarding HST before I'd actually tried it, but I can certainly understand now why some people aren't gaining weight from it.

ElPietro
01-15-2003, 02:41 PM
Total volume is still relatively constant though. You are just increasing frequency but decreasing volume per muscle group and spreading it out. So over a period of a week I think you would burn the same number of calories, considering the net number of sets per part is still pretty much the same.

PowerManDL
01-15-2003, 02:47 PM
Its not the cals I'm worried about Pete.

Its the local energy deficit-- but I'll give it the 3 weeks I promised it before I make any decisions.

fuzz
01-15-2003, 03:03 PM
Well if you want hypertrophy, just eat a ton more...since you know you'll be burning more cals. :)

PowerManDL
01-15-2003, 03:11 PM
Well yeah.....but the idea here is that this thing is supposed to create an optimal environment for growth--

If you're in aerobic mode, that won't be the case.

I'm looking at tweaking this thing into an upper/lower 2x a week split. It'd allow more time for the exercises and still be sufficient volume.

Its not that I mind aerobic work, mind you-- just that I don't feel its a component of hypertrophy-oriented training.

fuzz
01-15-2003, 03:18 PM
Are you really in aerobic mode, though? Its more exhausting then a traditional split, but this isn't comparable to a 30 minutes run. Doing a 10 rep set of squats is still anarobic, despite the fact that you might be gasping for breath afterwards during your rest period.

PowerManDL
01-15-2003, 03:23 PM
Its more analogous to interval training really....

But it sets off my alarm because of the heart action.

Like I said, this is just my initial impression. I'll see where I stand in a few weeks.

FortifiedIron
01-15-2003, 03:56 PM
Powerman,
Do you have a history in Olifting? Iam thinkin about getting back into the sport of olifting and staying this time. It seem's that its to good to be true for me. I love the lifts and benefits you get from olifting.


KC :strong:

PowerManDL
01-15-2003, 03:59 PM
Nah.....much like PLing, I only do it recreationally.

I'm actually moving away from OLing a bit for the time being...but I'll be back :)

Reinier
01-15-2003, 04:06 PM
what ARE the benefits of olympic lifting?

explosiveness of course... but PLing will give you that

PowerManDL
01-15-2003, 04:11 PM
Not the same way, Reinier.

PLing focuses on explosiveness at the high end- ie, ability to quickly generate force against a heavy load. Not to mention that it also causes development of top-end maximal strength.

OLing on the other hand works a bit further down the force-velocity curve; force is developed against a (relatively) lighter load.

Then you've got the balance and flexibility benefits, which again far exceed those of powerlifting.

Reinier
01-15-2003, 04:18 PM
balance is a good point haha..
i mean just say i had the strength to clean and jerk 200 kilos, id still fall over 100% sure if i did

FortifiedIron
01-15-2003, 06:20 PM
I just wrote about this in an article. Lemme get it for you.


KC :strong:

FortifiedIron
01-15-2003, 06:24 PM
How are Olympic Lifts beneficial to strength training athlete’s?

In the Olympic game’s the weightlifting competition consist of two lifts. The Clean and Jerk and the Snatch. The clean and jerk, also referred to as c&j, is taking a barbell from the ground to above you head in two movement’s combined. First the weight is cleaned to the shoulder’s then the lifter drops under the weight and jerk’s it above head. The Snatch is a lift taken above the head just like the clean and jerk, but in one motion. The barbell starts on the floor and the lifter takes a much wider grip on the barbell then precedes to take the barbell from the ground above head like an overhead squat. Then the lifter will then stand up with the weight above head.

Now that you have a basic understanding as to how to perform the Olympic lifts we will talk about the benefits of the lifts. I find the benefits outlined in the book "The Weightlifting Encyclopedia” , by Drechsler rather well wrote. Here are the examples he has given about the benefits of doing Olympic lifts:

1. The mere practice of the (Olympic) lifts [the snatch and the clean & jerk as well as related lifting techniques] teaches an athlete how to explode.

2. The practice of proper technique in the Olympic lifts teaches an athlete to apply force with his or her muscle groups in the proper sequences.

3. In mastering the Olympic lifts, the athlete learns how to accelerate objects under varying degrees of resistance.

4. The athlete learns to receive force from another moving body effectively and becomes conditioned to accept such forces.
5. The athlete learns to move effectively from an eccentric contraction to a concentric one.

6. The actual movements performed while executing the Olympic lifts are among the most common and fundamental in sports.

7. Practicing the Olympic lifts trains an athlete's explosive capabilities, and the lifts themselves measure the effectiveness of the athlete in generating explosive power to a greater degree than most other exercises they can practice.

8. The Olympic lifts are simply fun to do
It has also been well documented by people the amazing vertical jump these Olympic lifters have. This is really amazing once you think that these guys don’t jump but yet can out jump the pro basketball players in the NBA. In the Mexico City Olympic Games Dr. Yessis did a field test with the Olympic lifters competing and the Olympic sprinters and jumpers. The had two test , the 25m sprint and the vertical jump. It was documented that the Olympic lifter’s out sprinted the Olympic sprinters in the 25m and out jumped the Olympic jumpers in the vertical jump! This is quite a feat for men 250-300lbs.

Olympic lifts have also been used to rehab people from past injuries. This is truly amazing when you think of the approach most people have with Olympic lifting being dangerous, which I’ll discuss later in this article.
-----------------------------------------------------------

Not my bes work but oh well.


KC

PowerManDL
01-15-2003, 07:07 PM
I agree with those points, at least in part.

However:

2) In proper sequence for what? The lift itself obviously; but I can't think of anything else that the specific recruitment pattern would be useful for.

5) Maybe I'm just not envisioning this properly, but where is the eccentric phase?

6) See #2

Anyways, not trying to downplay OLing, since I'm one of very few people here that actually does it, but just thought I'd bring it up :)

FortifiedIron
01-15-2003, 09:46 PM
I see your point.

No single movement with any form of a loaded barbell could resmeble that in sports today. The best I think he is trying to get the people to see is the explosive capablities they offer.

Its well documented even in Siff's book of the ability of the olympic lifts and the recrutment of the FT fibers (IIX). I could definitly see where the lifts would fit for athletes. For bodybuilders I only see them doing them as fun and somthing for a change.

I'll stop rambling lol

neways if you want the rest of my stuff lemme know. I have about 15 pages wrote out on Q & A's which I've answered not only from a practical stand point but from a scientific stand point as well.


KC :strong:

PowerManDL
01-15-2003, 10:11 PM
heh......you obviously haven't spoken to Linda about my scientific background then......;)

I am Teh Original Know-It-All :D

Franjipani
01-16-2003, 04:40 AM
Awwww muffin, I was growing quite fond of your old avatar:(.

FortifiedIron
01-16-2003, 06:17 AM
Originally posted by PowerManDL
heh......you obviously haven't spoken to Linda about my scientific background then......;)

I am Teh Original Know-It-All :D

lol Actually I know your scientific background, kinda! I've remembered her speak about you before. MOST of it was GOOD things thought so your lucky ;) haha. I just dont breathe the world olympic lifting around her cuss I dont think she really has forigiven me for switching to Olifting the first time I did it. :D


KC :strong:

galileo
01-16-2003, 06:28 AM
Why don't you take the meat-bridge?

PowerManDL
01-16-2003, 11:21 AM
Originally posted by Franjipani
Awwww muffin, I was growing quite fond of your old avatar:(.

But Master Shake is teh r0x0rz!!

Galileo's got my Meatwad :D

Saturday Fever
01-16-2003, 11:29 AM
Ren said it best when he asked Mr. Horse, "Say man, can I eenterest you een some rubber neeples?"


***end off-base babble here***

PowerManDL
01-16-2003, 11:45 AM
Now I really understand why I don't like bodybuilding.

I'm about to go nuts from not lifting anything heavy.

Its going to make me insane(er).

PowerManDL
01-16-2003, 10:27 PM
Nothing much today.

Other than the fact that its cold as **** and supposed to ice over/snow tonight.

Maybe that's a good reason to cut class tomorrow morning.

Miss Rezza
01-17-2003, 04:51 AM
:spam:

galileo
01-17-2003, 07:14 AM
Cold as **** sucks. Wanna dance?

PowerManDL
01-17-2003, 12:00 PM
Renee: :ninja:

Gal: Yes. I do.

PowerManDL
01-17-2003, 12:05 PM
Well....I cut my 8 am class anyway :D There's no way in hell I'm getting up at 6am in 25 degree weather to drive to school.

Anyways, I'm starting to hate MyHST a lot less.

Warmed up with a set of cleans, 135x5

DL: 135x8, 226x6, 335x10

Dips: bw x8, +45x7, +95x10

Pullups: bw x8, +50x10

OH Press: 105x10

Tbar Row: 145x10

Leg Extension: 135x7, 200x10

Skulls: 100x10

Hammer Curls: 55x10

Weighed 176 :eek: That's officially the heaviest I've ever been, and it shows no signs of slowing down :D

The weights all felt smooth, like a hot comb on nappy-ass hair. Monday will see a 5-10 lb drop in some lifts, no change in a couple, then working back up.

My cardio conditioning is improving a bit, since I'm not as winded between sets as I was.

Maki Riddington
01-17-2003, 12:08 PM
Damn, 176 foo. That's great shiat mang.

Maki Riddington
01-17-2003, 12:10 PM
Originally posted by PowerManDL
Lizzie: Thanks babe!! Haha, good to hear that you love my body because I feel so damn skinny its insane. Thank God its winter and I am wearing nothing but long sleeve shirts. I am dreading it getting hot again I am going to have to start eating more of all the crap food. :rolleyes::rolleyes:

**** Bwahahahahahahahahahahahahahaha!!!!!!

galileo
01-17-2003, 12:14 PM
176 wow! That's a good bit of gain. You're going to blow by me soon. I hate you. I want to be a monster. (winkwink)

PowerManDL
01-17-2003, 12:15 PM
*hands Gal a toilet paper roll*

PowerManDL
01-21-2003, 03:14 PM
Yesterday's entry:

DL: 135x8, 225x6, 325x10

Clean + Front Squat: 135x6 Clean Pull: 185x5
-This had been intended to be a set of front squats @ 185, but me being Mr. Bad had to try and clean the weight....I couldn't quite rack 185 after the deads. I'll know better Wednesday.

Dips: bw x8, +45x8, +95x10

Pullups: bw x10, +50x10 (decrease)
-A bit too heavy here. I'd find out why when I weighed myself.

OH Press: 100x10

Tbar Row: 135x10

Skulls: 100x10

Hammer Curls: 55x10

And I found out why +50x10 was so hard.....I weighed 179 and some change....almost tipping 180 in fact :eek:

Saturday Fever
01-21-2003, 03:27 PM
And I found out why +50x10 was so hard.....I weighed 179 and some change....almost tipping 180 in fact

I heard a rumor you had to order a new ninja uniform cause you were busting the old one out at the seams! :eek:

PowerManDL
01-21-2003, 06:11 PM
I've also been getting these fliers from the FFFA.

They don't quite have the membership benefits of the BMF-NO though.

Maki Riddington
01-21-2003, 09:28 PM
Just eat it, you're fat, you know it!

PowerManDL
01-21-2003, 09:40 PM
I am teh PWN!!!

Franjipani
01-22-2003, 03:49 AM
Originally posted by Saturday Fever
I heard a rumor you had to order a new ninja uniform cause you were busting the old one out at the seams! :eek:

hee hee.... I like that one ! :D

Congrats on the weight increase..... gotta luv spare change;)

PowerManDL
01-22-2003, 07:52 AM
LOL....spare change?

I've got a coupla bucks here ;)

PowerManDL
01-22-2003, 04:33 PM
sigh......HST is really getting boring now:

DL: 135x8, 225x6, 335x10

Front Squats: 135x5, 155x10

Dips: bw x10, +45x7, +100x10

Tbar Row: 135x10, 145x10

OH Press: 105x10

Hammer Curls: 60x10

Weighed 178, down a wee bit.

This....is really starting to bore me. I don't see how you guys have actually done this for 8 weeks.....it would drive me insane.

I'm gonna keep a few of the same principles but go to an upper/lower 2x/week program starting next week.

the doc
01-22-2003, 05:11 PM
yeah majt i am not a big fan of the HST scheme of things

Blood&Iron
01-22-2003, 05:49 PM
Originally posted by PowerManDL
sigh......HST is really getting boring now:

DL: 135x8, 225x6, 335x10

Dips: bw x10, +45x7, +100x10

Tbar Row: 135x10, 145x10

OH Press: 105x10

Hammer Curls: 60x10

Weighed 178, down a wee bit.

This....is really starting to bore me. I don't see how you guys have actually done this for 8 weeks.....it would drive me insane.

I'm gonna keep a few of the same principles but go to an upper/lower 2x/week program starting next week.
I enjoy the whole body workouts for awhile. It takes me a good 6-7 weeks to tire of them. But, personally, my favorite is my HST 'Arnold' routine. It's a curl-jockey's wetdream.

Mon:
AM: chest/back PM: legs
Tues:
AM: arms/shoulders
repeat twice more
Sunday: off
repeat

Fun.

BTW, I just noticed you were doing an HST-ish routine (Though I think it diverges enough to not really qualify as HST). RE: The comment you made a week or two ago about the cardiovascular effects of HST. I've seen Lyle refer to some research suggesting doing cardio can actually lead to increases in hypertrophy. Haven't bothered to kook it up myself. I certainly can't imagine why it would be an impediment to growth. Strength, maybe. Growth, no. Just eat more. Problem solved.

Chris Rodgers
01-22-2003, 06:20 PM
Hey Majt, you gonna do Monstarside next? ;)

PowerManDL
01-22-2003, 06:36 PM
B&I: Yah, I noted at the beginning that it wasn't a straight HST, and I'd never intended it to be-- just wanted to get a feel for the full-body workouts. I personally find it somewhat limiting.

I do however like what you've got set up there-- if I ever had the temporal luxury of being able to train twice a day, I'd be all over it.

Regarding the cardiovascular effects: Yeah, you're pretty much right. I had been just theorizing at that point, before realizing that if anything it'd probably cause a greater accumulation of substrates and sarcoplasm; cardio in general, if kept in moderation, would have this effect. Its also what I needed for this particular phase of training.

Never the less, I'll be moving back to something more to my liking.

Latty: Go to hell :cool::cool:

PowerManDL
01-27-2003, 01:31 PM
*blows dust off journal*

Well, I'll say this.....doing 10 reps on everything and gaining some weight helped out like a muh-fukka.

OH Squats: bar x3, 95x3, 115x3 (2)

Rack Pulls: (above knee) 225x3, 315x3, 405x2, 455x1 (below knee) 385x1, 405x1, 455x1
-No chalk. Grip was beautifully strong.

DL: 365x6 (2)
-Chalk only.

Reverse Hypers: 90x10 (3)

Weighed 179.

And, well, just "damn." My grip was up, and 455 flew up from below the knees like it wasn't weight. 365 moved decently quick, considering I was starting to get hungry since I came directly from class without eating.

I may have that 5-plater before February's out.

PowerManDL
01-27-2003, 07:57 PM
Addendum: Me hungy.

I'm gonna try rack presses tomorrow. A 285-295 from the sticking point for a couple reps would please me, yessuh it would suh.

PowerManDL
01-28-2003, 08:02 PM
Rack Press: 4": 225x3, 275x1, 315x1, 345x1, 365x1 Sticking point: 225x2, 275x1, 295xMiss
-Almost had that 295-- but I need to work on the pause from the bottom and speed. Which will be done Friday.

Db BP: 100x6 (2)

Pulldowns: 220x6 (2)

Things to Remember:
1) Dropping a 100 lb dumbell on your pen will in fact cause it to explode.

I kinda cut it short after this due to point #1 above.

Oh, and I weighed 180 even :angel:

Franco
01-29-2003, 01:40 AM
Originally posted by PowerManDL


Things to Remember:
1) Dropping a 100 lb dumbell on your pen will in fact cause it to explode.

I kinda cut it short after this due to point #1 above.



Purchase a Mont Blanc Pen

PowerManDL
01-29-2003, 07:18 AM
What that is?

PowerManDL
01-29-2003, 06:07 PM
LOL @ me.

I woke up feeling like I had a Class I hangover.... I don't know if a bug was trying to latch on or what. I shook it off, but I'm still gonna hit the sack earlier than normal.

I weighed myself on the home scale, in clothes-- it said 183.

Goodness. I'm getting rather large.

Chris Rodgers
01-29-2003, 06:12 PM
Fat bastard.

PowerManDL
01-29-2003, 06:18 PM
Indeed. Surprisingly, I'm not jiggling as much as I thought I'd be at this weight.

I'm giving myself till the end of February on this bulk.....let's see if I can do 190 before I cut!

:cool::cool:

galileo
01-29-2003, 06:44 PM
Damn, in clothes I only weigh about 185. You are getting quite large brotha!

PowerManDL
01-29-2003, 08:37 PM
That's right.

It takes REAL ultimate power to eat 10 trillion calories a day, and just not give a damn that the pound of weight you gain every day is only 5% muscle.

*eats more*

Franjipani
01-29-2003, 08:43 PM
Originally posted by PowerManDL
I weighed myself on the home scale, in clothes-- it said 183.

Goodness. I'm getting rather large.

:clap: Wowzer.... thats fabulouso dude !!!!

Wanna eat my share also??? I'm legging it in the other direction....hee hee;)

PowerManDL
01-29-2003, 08:45 PM
I'll eat anything ya got.




That really sounds odd now that I read it..........

the doc
01-29-2003, 08:51 PM
damn man you must be gettin fat!
:eek::eek:

Miss Rezza
01-29-2003, 11:56 PM
Originally posted by PowerManDL
Surprisingly, I'm not jiggling as much as I thought I'd be at this weight.


ROFLMFAO!! Surely that's gotta be the quote of tha day!! :p :p

PowerManDL
01-30-2003, 08:29 AM
Most certainly.

I've spawned quite a few of those in my day, I have.

FortifiedIron
01-30-2003, 07:56 PM
Powerman,
Figured Id as you this question as I know I can trust the information you give out. Neways Last wed. I reinjured my 'weak' shoulder. This time far worse then the last time when I only dislocated it. (during football practice a wk before the big playoff game) I tried doing some shoulder press's with extremly light dbs 2 days ago with no luck. Havnt tried much at all. I have a gut feeling i need surgery but cannot afford it at the moment so Iam holding out as along as I can. What would u suggest I do? Try to do some rehab. work now or back off?

Thanks,
Kc

PowerManDL
01-30-2003, 08:22 PM
Test it out. Get a feel for what kind of ROM you've got left, mainly in terms of the rotations-- if the rotator's not shot, you might have a chance of rehabbing it.

There's a chance you might not need surgery.....but at this point, if you've already dislocated it once, I'd wager you're going to have to have it looked at.

PowerManDL
01-31-2003, 12:53 PM
Speed DL: 135x6, 225x2 (4), 315x1 (2)
-alternated conventional and sumo stances. Used double overhand grip on all sets.

Cleans: 155x2, 185x2 (3)

Smith Bench Throws: 1Px5 (2), x3 (3)
-Finally did these. They felt freakin' great....they'll be done for bench speed work for awhile.

Paused BP: 135x6, 185x3, 205x3 (2)
-205 was the paused work- 3-second hold right off the chest.

HS Row: 135x6, 170x6 (2)

Db OH: 60x6 (2)

BB Curl: 70x6, 90x6

Weighed 181.

Good speed on everthing today....feels like everything's getting lighter :D

Miss Rezza
02-02-2003, 05:21 AM
http://www.click-smilie.de/sammlung/wuerg/wuerg013.gif

PowerManDL
02-02-2003, 08:49 PM
Excellent.

Miss Rezza
02-02-2003, 08:51 PM
Yes, i thought so too!! :thumbup:

PowerManDL
02-02-2003, 08:52 PM
If I weren't so tired I'd have a better comeback.

I need sleep.

PowerManDL
02-03-2003, 02:35 PM
OH Squat: bar x3, 95x3, 115x3, 125x3

Rack DL: (below the knee) 225x3, 315x3, 405x2, 465x1
-Once all is accounted for the plates are about 5-6" off the ground.

DL: 315x3, 375x3 (4)
-First rep was slow on all sets. I'm trying to exploit the stretch reflex to build speed off the floor, hence the triples.

Standing Calves: 460x12, x10 (2)
-Threw these in for fun. Still felt easy even with a damn slow tempo and not training them for....awhile.

Weighed 181, even after lowering cals over the weekend :D

Pup
02-03-2003, 02:36 PM
Excellent session amigo...muy excellente!

Saturday Fever
02-03-2003, 04:27 PM
Do you deadlift sumo or conventional?

PowerManDL
02-03-2003, 04:33 PM
Sumo......I throw in some conventional sets on occasion, but I'm strongest as a moderately-wide sumo.

Miss Rezza
02-03-2003, 11:30 PM
http://www.click-smilie.de/sammlung/aktion/aktion074.gif

PowerManDL
02-03-2003, 11:31 PM
That actually happened to me once.

I'll let you figure out which part.

Saturday Fever
02-04-2003, 02:07 PM
You know, if you keep doing hypertrophy work and gaining weight but not fat, you're going to confuse everyone's views on bulking and cutting. Imagine the consequences if everyone bulked and cutted appropriately. :(

PowerManDL
02-04-2003, 04:40 PM
Yeah, but I've never been one for doing what I'm "supposed" to do.

What till you see the cut I've got lined up starting in March.

Maki Riddington
02-04-2003, 07:43 PM
Nice work Power! 181 and climbing eh?

PowerManDL
02-04-2003, 08:39 PM
Yah. I'm shooting for ~190 or so before the end of February, since I've got a cut lined up for a little bit before the summer......at which point I'll start "bulking" again.

muahahahahahhahahaha

Miss Rezza
02-04-2003, 10:52 PM
http://www.click-smilie.de/sammlung/party/party048.gif

PowerManDL
02-05-2003, 07:43 AM
That guy's crazy.

PowerManDL
02-05-2003, 11:47 AM
This was supposed to be done yesterday, but I had some things come up last night, so I made it up today:

Rack Press: 135x5, 205x3, 225x2, 275x1 (2)
-done from the bottom up, at the sticking point. Speaking of which, I measured the gap between the bar and my chest while I'm in my full pressing position-- it was only about 2 inches. Seeing as 275 literally flew up both times, I think its safe to say I own a 275 BP.

Dips: BW x5, +90x4, +135x5
-Haven't lost my touch here. This is especially nice since I weight ~15 lbs more than last time I did these.

Db Skulls: 30x5, 40x5, 45x5

Pulldowns: 180x6, 220x5, 230x6

EZ Curl: 80x6, 90x7

Weight was sitting right between 181 and 182.

TylerDurden
02-05-2003, 12:08 PM
Very impressive.. Two inches though? you must have really short arms or a bullet proof chest..

PowerManDL
02-05-2003, 01:11 PM
That's not my full ROM Tyler-- for that move, I've got the pins set in the power rack to hold the bar at that point....which is 2" from touching my chest.

With the bar resting there, I press it up like a normal BP.

TylerDurden
02-05-2003, 01:14 PM
oh, i see.. so that makes it sort of like the ol' rolled up towel on the chest bench press?

PowerManDL
02-05-2003, 01:26 PM
Basically yeah. Except today I didn't lower the bar first......it was at rest right there at the beginning of the movement.

Some weeks I'll do it like that.

Mik
02-05-2003, 07:24 PM
Powerman, do you find that has helped your bench strength? I'm wondering 'cuz my bench sucks and I'm looking for a bit of a change.

PowerManDL
02-05-2003, 08:06 PM
Hell yes. If you look back over my journal, I'd been stagnating for a long time on my bench.

I think it was just being able to work harder, with no fear of being pinned under a bar with the rack there.

Increasing strength over 90% of your ROM makes it a piece of cake to improve over the other 10%.

I still do regular bench on occasion-- and when I do, it feels stronger for doing the lockouts.

Saturday Fever
02-05-2003, 08:08 PM
Well, and with the extra weight and calories, your body has had more stores to draw from. I wonder if I could word that any more poorly.

PowerManDL
02-05-2003, 08:09 PM
True. But it had started improving before I fattened up.

PowerManDL
02-06-2003, 03:46 PM
Speed DL: 135x5, 225x2 (5), 315x1 (2)
-All sets conventional. 315 didn't feel quite as fast today.

Cleans: 155x2, 185x2, 195xMiss, x1, 145x5
-meh

Low Squats: 135x5, 205x3, 225x3, 275x3
-Done with a shoulder-width stance, low-bar, ~3" below parallel. And damn was I surprised with the strength-- squats haven't felt this easy.....ever. I've got a triple with 3 plates in me easy.

Reverse Hypers: 90x8, 140x6, x8

Weighed 182.

Speed's dropped a bit here on the DL and clean, probably from me getting too ambitious with the weight and/or volume. Gonna have to watch that.

Saturday Fever
02-06-2003, 03:49 PM
You're lugging up extra body weight as well now. I've started feeling "sluggish" the past 2 days and I'm starting to think it's unrelated to the cold I have.

PowerManDL
02-06-2003, 03:58 PM
Possibly, but I don't see it being that since I weighed about the same last week and had no trouble making the stuff fly up. Not that it wasn't fast today, but I could see a difference.

I'm thinking its more neurological at this point, considering the heavy weights I've been using for two straight weeks.

So next week's gonna be a bit lighter in that regard.

PowerManDL
02-07-2003, 10:49 PM
The word of the moment is "oorg"

PowerManDL
02-07-2003, 11:42 PM
Because it goes on forever......

The endless expanse shimmers and glows, never coming to a true end.

We examine it from all angles, feeling it flow around us and over us, only gleaning a cursory measure of its true nature.

Why does it captivate?

All things live here. It is us, and we are it. It tantalizes the senses in an assault from all directions-- infinite form and motion.

To see a thing of beauty is to see God. Yet only by understanding can we truly know truth. Thus the paradox is born.

Beauty without symmetry.

Miss Rezza
02-08-2003, 01:36 AM
This is my 800th post!

Pup
02-08-2003, 05:19 AM
Originally posted by PowerManDL
Because it goes on forever......

The endless expanse shimmers and glows, never coming to a true end.

We examine it from all angles, feeling it flow around us and over us, only gleaning a cursory measure of its true nature.

Why does it captivate?

All things live here. It is us, and we are it. It tantalizes the senses in an assault from all directions-- infinite form and motion.

To see a thing of beauty is to see God. Yet only by understanding can we truly know truth. Thus the paradox is born.

Beauty without symmetry.

:cry: a masterpiece, NINJA4EVA!

xraygirl
02-09-2003, 12:00 AM
sob! That was beautiful mang! sob!

PowerManDL
02-09-2003, 06:03 PM
This has been an all around strange weekend.

Looking very forward to the workout tomorrow.

Miss Rezza
02-09-2003, 06:04 PM
Originally posted by PowerManDL
This has been an all around strange weekend.


details perhaps?? ;)

PowerManDL
02-09-2003, 06:07 PM
Well lets see......I went insane for a little while Friday night.....random people I haven't seen in awhile kept showing up at work....and last night Stick, a psychopathic friend of mine, came to town so I was out till after 2 bar-hopping with a group of us.....and today just felt *strange*

Kinda one of those moments where reality disconnects itself and re-crystallizes around you.......hard to explain really.

xraygirl
02-09-2003, 06:53 PM
Yep, been there. Know exactly what you are talking about.
BTW, have you picked up the Daredevil Soundtrack yet? I don't love it as much as I thought I would.

kimpy225
02-09-2003, 08:00 PM
:ninja:

PowerManDL
02-09-2003, 08:04 PM
Originally posted by xraygirl
Yep, been there. Know exactly what you are talking about.
BTW, have you picked up the Daredevil Soundtrack yet? I don't love it as much as I thought I would.

I've been stealing the songs that interest me......I doubt I'll buy it because there's not that much cool stuff on it.

To me the best stuff is by Evanescence, POD/Zombie, and Nappy Roots. Seether's pretty decent.

Other things I'm listening to: 30 Seconds from Mars, Breaking Benjamin, and Zwan.

Kim: NINJ4EVAR!

xraygirl
02-09-2003, 09:08 PM
The Evanescence and Moby songs did absolutely nada for me. But I hadn't heard of Evanescence till a couple of weeks ago (Franji's journal). Still trying to figure out wtf Moby was doing on there. :confused:

PowerManDL
02-09-2003, 09:13 PM
Moby........geeze. Some of his stuff is good, some is not so.

Evanescence- I don't know why I like it, but something about her voice with the progressive rock motif really does it for me.

But I'm a weirdo about my musical tastes anyway :)

Franjipani
02-10-2003, 01:44 AM
Originally posted by PowerManDL
Moby........geeze. Some of his stuff is good, some is not so.

Evanescence- I don't know why I like it, but something about her voice with the progressive rock motif really does it for me.


Yes, her voice totally rocks !!!

As for Moby??? Well, I really thought the film clip to "praise you" was the funniest thing I'd ever seen at the time..... but his stuff is a bit passe now...so over it. :D

xraygirl
02-10-2003, 02:44 AM
His one song on the cd wouldn't have been bad if he hadn't sounded like rigor-mortis set in when no one was looking.
Like I said about Evanescence, the 2 songs on the DD cd are all I've heard so far and I'm not enamored.

PowerManDL
02-10-2003, 07:57 AM
I really haven't liked any of his stuff since Play.

PowerManDL
02-10-2003, 12:51 PM
OH SQ: bar x3, 95x3, 115x3, 125x3, 135x3
-New PR on these; felt quite easy actually.

Rack DL: 225x5, 315x3, 405x2
-Nothing special here. Got a decision to make also.

Low Squats: 135x5, 225x3, 275x2, 295x3
-New PR here also, for this form.

Shrugs: 225x8, 315x8, 405x6 (3+3)
-I did 6 of the 8 reps w/ 315 overhand grip.

Calf Raises: 400x10, 460x10, 480x10

Weighed 183.

As far as the rack pulls go, I think I've about done all I'm going to with them, so I've got a decision.

1) Wrap the knees up and do some heavy, wide squats off a high box, and follow with lighter sets of DL's from the floor or

2) Just work with the DL for 6's off the floor for 2-3 weeks.

I'm debating because I've only got about three weeks left on the all-out bulk before I start trying to lean out some; I want to make the most of the time. I'll make a decision on that soon.

PowerManDL
02-10-2003, 01:24 PM
I just ate:

A bagel with cottage cheese
6 eggs oozing with mozzarella cheese
1 glass of chocolate milk
1 can of some ravioli stuff-- 2 servings my ass

And I'm still hungry. Time to go empty out the fridge.

Saturday Fever
02-10-2003, 01:24 PM
My vote goes with option 1.

PowerManDL
02-10-2003, 01:26 PM
That's about what I was leaning towards, mainly because I haven't set any squat PR's in awhile. I'm sick of that 355 and the parentheses its in!

Plus I can still work on the DL's afterwards for mass-gaining fun.

ElPietro
02-10-2003, 01:27 PM
Just do heavy leg extensions and DB kickbacks and stfu.

PowerManDL
02-10-2003, 01:28 PM
This is a fairy-free zone.

ElPietro
02-10-2003, 01:32 PM
Pfft whatever! Read the title of the journal. :p

I'm not sure i understand your conundrum with squats and deads anyway. What is this difficult decision about?