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Escape01
04-30-2003, 01:16 AM
Never kept a workout log before...

A little b'ground info:

Age: 21
Ht: 5-9 Wt: 208.5 Bf: approx. 10%

I've lifted on and off for about 7 years. The past few months I've seen my first real gains in a long time...

Some lifts:

Bench: 325
Squat: 365 (having trouble w/ the last inch to get depth on heavier weights)
D-lift: 440
Clean: 250
Jerk: (215) That number may be much higher...rotator injury has kept me off of those for the past 2.5 months until last week, where I did some submaxes.
H-Clean: 210 (Also probably higher for same reason as jerk)

One year goal is to C&J 315. Also think that a 400 bench/550dead is realistic w/in a year. A 475 squat would also be nice...but my main focus is on the C&J.

Workout from Monday:

BB Bench:

Bunch of warmups
275X6
315X2
325X1
330Xalmost
330Xalmost
275X4

Incline BB Bench:

245X4
245X5

Decline BB Bench:

2X285X4

Flat DB Bench:

110'sX5

Incline DB Bench:

2X90'sX7

Incline DB Flye:

2X70'sX7

Tricep Rope Pushdowns:

2X150X6

Didn't workout Tuesday b/c I had 2 exams. Will do double workout (back and then legs) tomorrow.

GhettoSmurf
04-30-2003, 05:59 AM
:spam: and good luck with the journal!

Escape01
04-30-2003, 06:32 PM
A little too much sleep last night. Never enough food. Wish calories just magically got absorbed.

Back Day:

Bent Over BB Rows (No Straps. unfortunately no chalk):

Bunch of Warmups
225X10
245X8
275X5
275X5
275X4

Lat Pulldowns to Front:

Stack X 5
Stack+20 X 4
Stack+20 X 4
Stack-2bars X 4

Biangular Rows:

4 X 8 plates X 5
8 plates X 4

Standing pullovers / Lat Pulldowns to Rear (superset):

100 X 7 / 162.5 X 5
2 X 112.5 X 5 / 175 X 4
112.5 X 5; 87.5 X 2 / 175 X 4; 150 X 3

DB Preacher Curls:

4X40'sX4/4

That's it for back...trying to consume lots of calories, will do legs in about 3 hours.

carolinagirl
04-30-2003, 08:14 PM
Good Lord!! You too?!? :hello:


*shakes head* The Dukies are massing for a takeover.



I will totally read your journal, dude. Make it interesting. :D

WillKuenzel
04-30-2003, 08:18 PM
Tell me that was yesterday's back routine and that you are not doing back and legs on the same day. :eek:


Good luck with those goals. I don't think you'll have too much problems getting there.

I'd like to get back up there some time and train cleans and stuff with ya.

Do ya ever do snatch? :D

but seriously? I try to do that every so often too. Helps the shoulders a little if nothing else.

Blood&Iron
04-30-2003, 08:24 PM
Originally posted by Escape01
Didn't workout Tuesday b/c I had 2 exams. Will do double workout (back and then legs) tomorrow.

Ironman8
04-30-2003, 08:25 PM
Welcome to the board, and good luck with your goals!!

Narcissus
05-01-2003, 12:15 AM
hey halberstram,

i see you are having some trouble with calories...

do you want me to fry you up some f*cking potato pancakes? some latkes?

Escape01
05-01-2003, 12:51 AM
HY: I am doing back and legs on the same day, only this once b/c I had a morning and night exam yesterday so I couldn't do back. Normally I break it up into 2 separate days...
I would definitely like to train w/ you again. I very rarely snatch, due to the large pressure on shoulders. I have a shoulder that has separated 3 times and never been repaired. And I think that the C&J is a better test of overall power, and it doesn't have the problem of a somewhat painful concentric and VERY painful eccentric (no bumper plates at Duke). I do some light overhead work...hopefully will get back into it if things heal up some.
Of course, this does open me up to some jokes about having good skill w/ the Clean & Jerk but not with the Snatch...whew, heard those a few too many times, lmao

CG: Happy to have you here. I shall endeavor to keep it interesting for you :cool:

Ironman8: apprec. the encouragement

Blood & Iron: Not normally, but gotta do what I gotta do

And w/o further ado, night leg session:

Squats (Powerlifting legal reps + almost legal reps):

Tons of Warmups
315X6
365X2+1
385Xalmost
365X1+1
335X4

DB Walking Lunges:

110's X 4/4
110's X 5/5
110's X 4/4 (1 reset)
110's X 4/4 (3 resets...need stronger forearms and better depth balance)

Very frustrated w/ these so next exercise became...

BB Stationary Lunges:

135 X 5/5
185 X 5/5
205 X 4/4
225 X 4/3 (some bad stability)
225 X 2/2 (these were OK)

Then the lights went out b/c it was almost midnight. I could feel the utter sensuality of exertion in the dark. I just felt, awakened...

Jump Squats:

225X8 (very happy w/ these...ROFD was excellent)

Then one last set of BB lunges just for good measure:

225 X 2/3 (very happy to hit third rep on my left leg, which though usually stronger seemed very tender today)

And I'm gonna go eat something. And stretch. A lot...

GhettoSmurf
05-01-2003, 06:45 AM
looks like you have a good workout! how are the legs feeling?

Escape01
05-01-2003, 07:26 PM
GS: Legs felt good today. Glutes were pretty sore from the lunges, but quads felt very fresh, which was good, cause I needed them today.

Oly / ROFD Day:

Shoulder felt really good today for the first time in months. So, in HY's honor, I decided to start w/ some snatches:

Snatch:

Lots of Warmups
165X3
5 X 175 X 3
(Was thrilled about these. 2nd and 3rd rep of the 4th set and 3rd rep of the 5th set lacked explosiveness, but that's a heavier weight than I've ever done, and the shoulder felt a bit tender but held up well). Did very vocally curse about the lack of bumper plates several times as I brought the f*cking bar down from lockout, which isn't too fun w/ your hands all the way at the end of the bar.

Then on to the bread & butter:

Power Cleans:

2 X 225 X 2 (225 felt like a metric ton. Should have done a quick midpoint set to reset the nervous system to a heavier weight with less total motion than the snatch)

3 X 225 X 3 (Then got my act together...Bar speed was good).

Hang Cleans:

2 X 185 X 3 (Good explosion, too light, so...)
3 X 195 X 3 (Good overall)

BB Bench Press supersetted w/ Jerks

225 X 3 / 185 X 6
275 X 1 / 205 X 5
295 X 1 / 225 X 3
295 X 1 / 235 X 2
315 X 1 / 235 X 2

Wow. I was thrilled to say the least. I think I definitely have a 250 Jerk in me to match my Clean. Shoulder felt best it has since early February. Speed was excellent. Lockout was a little too high (legs still sore from last night's lunges maybe), but very sharp considering how many months I've been away from heavy Jerks.

Then some abs.

Roman Chair (Straight Legs / Bent Legs superset). DB b/w feet.

20 X 8 / 40 X 6
30 X 5 / 40 X 5
30 X 6 / 40 X 6
30 X 6 / 40 X 5
30 X 6 / 40 X 6

These were strong.


Overall today was awesome. Oly lifts definitely give a rush like none other. Am very, very happy about the shoulder. I am gonna rest the next couple days (prolly cardio and some more abs tomorrow, maybe nothing on Saturday). I have 3 exams in 24 hours starting tomorrow morning...so lots of rest and stretching and concentrating on other stuff...all of which should help recovery.

WillKuenzel
05-01-2003, 08:14 PM
Ahhh, some snatches just for me. :)

Looking pretty freaking strong on those. Glad the shoulder held up good. That's some good news.

Damn good workout dude!

carolinagirl
05-01-2003, 09:42 PM
VERY nice. I approve. In fact, I don't hate that workout. Not even the least little bit.

Hmmm. What the hell is that about, I wonder?




Good luck on the exams.

Escape01
05-03-2003, 12:05 AM
Today I did nothing. I took exams morning and night. Finally felt like my head was in the game. One more tomorrow morning in about 8 hrs. Then tomorrow afternoon for my first completely LEGAL oly lift session since my shoulder...gonna stay a little light, but there will be no hesitations, there will be no f'ing pressouts, there will be lifting. Plain, simple, and completely right.

GhettoSmurf
05-03-2003, 07:05 AM
i hope u did good with the exams, and good luck with the lift session.

cphafner
05-03-2003, 08:54 AM
Workouts are looking strong! Have you thought about barbell walking lunges? They are becoming a crowd favorite around here.

Escape01
05-03-2003, 05:29 PM
A solid set of 3 exams to round out the semester. Head was more or less in it again today. Not quite as good as Friday, but good enough...

Technique session today. Shoulder felt good again. Lots of snatches. Stayed at 175 and under. I felt like I hit it solid, w/ no pressout, but even I couldn't tell if my elbow was locked out on the catch. 165 felt more solid. A few more sets of those, then
4 X 5 X 135 for Animal Squats, then
5 X 2 X 145 for Hang Snatches (these looked and felt good, lifting partner said they were legal).

Anyway, shoulder is feeling great. Need to read up some more on snatch technique, since it's not as good as my C&J, and I am (shockingly) now able to do some of these.

Tomorrow I will prolly stick mostly to the clean, and maybe throw some D-lifts in there, and experiment w/ BB walking lunges...see what the buzz is all about (apprec. the suggestion cphafner).

rookiebldr
05-03-2003, 10:57 PM
Great to see your workouts. Some of them are very different then what I'm use to seeing or have been performing myself (i.e. all the oly lifts) so I'll be interested in seeing how you make out.

Nice strength there escape01. Looks like it's quite the group from Duke.

Escape01
05-04-2003, 10:42 PM
RB: Good to have you here. I have always loved oly lifts, hopefully joints will hold up so that I can get some really good training in. So far, so very good.

Low Back / Legs Day

Warmup consisted of lots of different things. Very light squats (slight soreness in hip flexor, felt bad but quickly went away). Very light snatches for technique, very light cleans for technique. Then onto some work...

Power Cleans:

More warmups
3 X 225 X 3
1 X 235 X 2 (felt light, so...)
2 X 240 X 2 (was happy, finally felt flexibility kick in. Narcissus was there w/ me, said they looked good. I didn't like the last rep of the final set, which didn't have enough explosion or a deep enough drop, so...)
240 X 1 (for technique...good rep)

Deadlifts:

315 X 4
365 X 2
3 X 405 X 1+1 (reset after the first lift...these weren't bad, but some of the earlier reps involved too much waiting to explode and not enough attacking w/ the quads from the first instant. I do conventional style to match my cleans, btw.)

Front Squats:

225 X 5
245 X 4
3 X 255 X 4

Clean grip today, which isn't my preference, but is something I have to get used to. Stability was strong. Occasionally the first rep was a little shallower/less stable, but overall were very strong and deep. About an inch or so above powerlift legal at worst, which is OK as my flexibility develops...

Stationary BB Lunges:

225 X 5/5
225 X 4/4
2 X 245 X 3/3

Stability MUCH better today. Only one partial miss on the left leg, followed by immediately hitting the rep, so I counted it (think it was on the first 245 set). Am happy w/ those...


That's 'bout it. Eating and stretching to follow.

Escape01
05-05-2003, 12:36 PM
Morning workout. Felt a little tired, but good...

Cardio / Abs

Elliptical Machine:

5 min warmup

20 min. workout
HR was b/w 176 and 188 the whole time (generally increasing). Output increased for the first 6 or so minutes, then leveled off and stayed high. Watts around 275ish. Improvement, so I am happy.

Hanging Leg Raises (DB b/w feet):

15 lb. X 8
2 X BW Inverted X 8
20 X 6
15 X 8 / 20 X 8 (supersetted w/ hanging knee-ups)
BW Inverted X 8
20 X 6
20 X 5

So about 5 or 6 good sets in there. Not bad.

Time for some rest and some cleaning. Chest to follow in about 6 hrs...

Alex.V
05-05-2003, 11:26 PM
Damn, didn't even see this.

So what are you deadlifting this weekend, man?

Escape01
05-05-2003, 11:51 PM
Belial: Not sure yet what my plans are for D-lift. Didn't go above 405 doubles last time...am not going to be here over the weekend, but maybe will do another day this week.

And for workout numero dos...

Upper Thrust / Chest

BB Bench Press:

Lots of Warmups
275 X 5
295 X 2+1 (atrocious)
295 X 3
295 X 4 (now that's a little better)

Then a few sets of light squats to get the cobwebs out of my knees and ankles...then

Jerks:

185 X 6
225 X 3
235 X 3 (best explosion of the day)
245 X 0+1 (first rep was slightly illegal...didn't go down far enough so needed a press-out)
250 X 1 (good)
225 X 3
225 X 4

Decline BB Press:

275 X 5

Incline BB Press:

245 X 3+1 (wiped)
245 X 4 (better)

Military BB Press:

Lots of shoulder warmups
185 X 4 (essentially no pain, no tightness, was happy)


That's it. Workout was good. Body not used to being hit twice a day, even if round 1 was just abs & cardio. Need to EAT more. About to go work on that. Went and got some carb/protein powder stuff so I don't have to eat as much real food. :)

Escape01
05-06-2003, 11:45 AM
Morning workout...still a touch weary, but felt good.

Cardio

Elliptical Machine:

20 min. mostly backwards. HR above 150.


Time for food & rest...

GhettoSmurf
05-06-2003, 01:15 PM
have you ever thought of trying HIIT for cardio?

WillKuenzel
05-06-2003, 04:34 PM
Jerk presses are looking really strong man! Shoulder not bothering you later after all that is it?

Escape01
05-06-2003, 09:41 PM
GS: Does HIIT stand for High Intensity Interval Training? If so, I do that at least once every three cardio sessions. Sometimes 1 on 1 off, 2 on 1 off, different variations...

HY: Yeah, I am really happy w/ the jerks. Shoulder is feeling good. A little tight and definitely not all that strong the day after, but it feels better than I thought it would. Gave the ant. delts the day off...will give the whole upper body the day off tomorrow.

And workout numero dos:

Back

BB Bent Over Rows (need chalk...):

Lots of Warmups
2 X 275 X 6
285 X 4
315 X 1+0 (second attempt illegal)...reset to O-U grip and 26 second static hold
365 X O-U grip 16 second static hold

Lat Pulldowns to Front:

Stack-1bar X 5
2 X Stack X 5
Stack-1bar X 5or6?
Stack-2bars X 6

Biangular Rows:

2 X 4pps X 6
2 X 4p+10ps X 6

Standing pullovers / Lat Pulldowns to Rear:

(form strict throughout, as it should be, unlike last week)
2 X 100 X 5 / 175 X 5
100 X 4 / 175 X 4
100 X 5 / 175 X 5

DB Shrugs:

2 X 105's X 12
2 X 105's X 10 (try for 1 to 2 second pause at top)

That's it...

Time for a SHAKE...

cphafner
05-06-2003, 11:41 PM
very nice BB Rows! Did you try BB lunges? Homeyield and I used to do DB lunges, but the DB's got too big and akward to carry, grip and balance became a factor. When we got back to working out a year later he had switched to BB lunges and got me hooked on them. Are you all done with exams?

GhettoSmurf
05-07-2003, 06:04 AM
Originally posted by Escape01
GS: Does HIIT stand for High Intensity Interval Training? If so, I do that at least once every three cardio sessions. Sometimes 1 on 1 off, 2 on 1 off, different variations...



yes, it does.
btw, great job with the rows!

Escape01
05-07-2003, 09:15 PM
GS: Thank you...

cp: I have done BB stationary lunges. Haven't tried the walking ones yet. Am still working w/ the DB's b/c I need work on my grip and stability, so they're a good choice for me right now.

Legs

Squats:

Lots of Warmups
315 X 4
365 X 2
375 X 1
380 X f*ck
365 X 1
335 X 4
355 X 2

Feel like strength went up this week. I think 380 is very reachable w/in a couple weeks at most. This attempt wasn't that good, but I got a little too narrow and didn't have enough momentum out of the hole to pass my sticking point (I squat narrow to assist the oly lifts...sometimes I don't take enough advatage of the inner thighs...feel like just refining technique would help me move up...am confident this is coming along).

DB Walking Lunges:

Warmups
2 X 110's X 5/5 (no resets)
2 X 110's X 5/5 (2 resets each set)

Much improved from last week. Feels stronger, far more stable, better. Forearm strength, or lack thereof, is a major factor. Chalk would maybe help a touch.

Jump Squats:

Warmups
225 X 8
245 X 6

Very strong today. Feel more comfortable finding exactly the right depth. I am using these entirely as a jerk assist (and snatch assist), so I don't worry about legality of depth or anything. Ideal depth is whatever gives me max. power output.

Leg Press:

Warmups
6p + 25 ps X 7
7pps X 0+5 (1st rep f'ing illegally shallow, rest were as legal as a 14 year old girl in south carolina...)

That's all. Stretching has been better the last couple days. That needs to continue. Flexibility is lifeblood...must get more.

GhettoSmurf
05-08-2003, 05:59 AM
Originally posted by Escape01


Forearm strength, or lack thereof, is a major factor. Chalk would maybe help a touch.


would somthing like wrist straps maybe help at all? i know when i do shrugs i need to use wrist straps to be able to lift up enough weight. then again, just a suggestion, dont really know if they would help or not.

Escape01
05-08-2003, 02:23 PM
GS: Wrist straps would solve the problem in terms of difficulty, but I don't use them b/c I want to train the forearms. Straps are illegal in PLing, Oly lifting and obviously limit athletic application. I have used them in the past for shrugs, BB rows, and DB lunges, but recently I haven't used them at all...hoping to increase grip.

carolinagirl
05-09-2003, 02:29 AM
Thanks for today - all that advice you gave me is really going to help me out, I think.



And....y'all give me a call soon - I must see the snakeskin pants. :D

Escape01
05-15-2003, 12:17 AM
CG: Happy I could help...didn't get the pants yet, long story involvling me being a little stupid...but they will be arriving soon.

I just got back from DC...Did work out some but have been a little erratic. Have lots of pain now, need time to heal. Some of the highlights from the last few days:

BB Bench:

305 X 2
295 X 2
3 X 300 X 2

Squat:

345 X 2
4 X 355 X 2

Deadlift:

405 X 1
415 X 1
3 X 420 X 1

Power Clean:

225 X 2+1+1+1 w/ better form.


Need to be more flexible. Can't do full cleans yet (not even f'ing close). Wanted to squat again today, was a disaster in my R hip and knee. Will take some time off the legs. R side upper trap nerve is a little pinched. Am overtraining, need to slow down a bit.

Franjipani
06-03-2003, 09:52 AM
*bumpies*

Judging by the workout I saw you do last night....this journal is DEFINITELY worthy of an entry:strong: :hump:.

btw..... I luv a man that is not ashamed to admit he enjoy's cardio;)

BennettBoy
06-03-2003, 10:12 AM
Nice to meet you yesterday Jonathon. I enjoyed the lifting session even though we all worked on different body parts. You 3 guys are strong as hell. I'm hoping to get back up in a few weeks to go to see one of the local shows (even if I am not in one)......and maybe we can all get together again to workout.

Escape01
06-03-2003, 05:03 PM
Today I will do nothing other than a ton of goddamn academic work, which I am way behind on. Need to catch up. 4 weeks to go...

I have been doing some workouts, about 3 times/week. Here is what I remember of yesterday's:

BB Bench:

275 X 5
285 X 4
290 X 3
295 X 2
305 X 1
315 X 1

Lat Pulldowns to Front:

4 X Stack-1 or Stack-2 X 5-6

Elliptical Machine:

25 minute hill interval workout, mostly on Level 14, RPM floor 80, ceiling 85. HR stable around 184. This was very strong. 184 felt more like 175, which is good in that I was relaxed. This is an improvement over last week. Lactic acid tolerance felt great. Cardio is nowhere near where it used to be, but is coming back nicely. Am counting on more improvement in the next few weeks.

Standing pullovers / Lat pulldowns to rear:

2 X 100 X 5-6 / 175 X 5-6
1 X 112.5 X 4 / 200 X 4 (pullovers a touch cheated)
1 X 100 X 6 / 175 X 6 (strong)

Military Press:

185 X 5
195 X 4
205 X 3
215 X 2
225 X 1

Good second wind after the cardio. Endurance is starting to return. Elbow sore (slept wrong), shoulder decent. Pretty good overall...

Craig: Nice to meet you yesterday. You looked ripped beyond belief, so I can imagine that you kicked some ass onstage. I'm in Durham pretty much continuously until next May, so if you're ever on your way up I'd like to train w/ you.

Franji: Happy to get to workout w/ you. And yes, cardio is awesome. I have little doubt that I am quite physically addicted to endorphins, and even more addicted to the feeling of having limitless endurance, which is something I miss from my days of 8+ cardio workouts/week.

That's 'bout it...time for some more work...

carolinagirl
06-03-2003, 07:11 PM
I think Bennett's coming back up for that show in Asheboro on June 21st (the one that Gunter is guest-posing.) Y'all should come with us.

Escape01
06-04-2003, 10:04 PM
Way too much work. Not getting focused. Way, way too little sleep. 4 hours at night and an afternoon nap is just ridiculous.

Workout:

Squats:

330 X 5
335 X 4
345 X 3
355 X 2
365 X 1
365 X 1

Flexibility was a little off. Last single was excellent though.

Stationary Barbell Lunges:

225 X 5/5
235 X 4/4
245 X 4/4
255 X 3/3

These were good. Weight heavy, balance pretty strong. Left leg a bit shaky. Most of the messed up reps were saved. Am pleased.

Aerial Barbell Lunges:

95 X 4/4

Eh, just for the hell of it. Was in between 2 of the sets of stationaries. Mostly to loosen me up a bit. These could be good though w/ a bit more weight. And better shoes.

Elliptical Machine:

15 min. Steady Level 14. RPM avg. about 83ish. Watts avg. around 300, which is nice and high. First time holding level 14 at constant pace for a whole workout. HR was at 180+...hard to tell how high it got at the end b/c machine monitor was worthless. Felt around 186, but didn't measure. This is a marked improvement...endurance is on its way back, and i am VERY happy about that (YEAH!!!).

Time to eat and write some computer algorithms...

Escape01
06-06-2003, 07:15 PM
Workout:

BB Bench:

225 X 8
275 X 2
295 X 1
315 X 1
325 X 1
330 X sofukkingclose

Biangular Rows:

8 pps X 7or8
8 p + 10 ps X 7or8
2 X 8p + 25 ps X 4or5 + 2 w/ assistance

By far my strongest ever on this exercise. An enormous improvement seemingly out of nowhere. Holy ****. This was awesome.

Supersetted the rows with some cable bicep work and some concentration curls, making them even better...

Elliptical Machine:

20 minutes flat out. 5 on L13, 13 on L14, 2 on L15. Watts steadily over 300. HR 180-185 until ending at 190ish. Awesome, awesome...

4 sets of machine triceps work...underhand pushdowns supersetted w/ rope pushdowns with Narcissus' small self...

Reflections:

Awesome workout. Rows were sweet. Cardio was excellent. Thoroughly enjoying the post orgasmic cardio rush. Time to eat...LOTS of food...yummy...even more yummy on Belial's tab, hehehehe.

Franjipani
06-07-2003, 09:59 AM
Originally posted by Escape01
Awesome workout. Rows were sweet. Cardio was excellent. Thoroughly enjoying the post orgasmic cardio rush.

Abso-freaking-lutely:thumbup:

Those "cardio-phobics" dont know what they missing !!!

Budiak
06-07-2003, 05:11 PM
Are you telling me you did static holds in a bb row? Thats ****in nuts.

For chalk, just order some from Ironmind, man. 8.95 will get you a pound of chalk, more than you'll need for the rest of your life. Hell, I'd be willing to ship you a block for nothing. NOTHING! How the **** could you pass that up?

Strange, I never thought of working bb rows like the other three lifts...I think I'll start doing that.

rookiebldr
06-07-2003, 05:21 PM
Originally posted by Escape01
Time to eat...LOTS of food...yummy...even more yummy on Belial's tab, hehehehe.

yeah, eat, eat it all. Alex is paying so make it good.

Escape01
06-07-2003, 09:45 PM
Rookie: Oh yes, there was much food...very much.

Budiak: I'll look into ordering some chalk...thanks for the tip. I definitely believe in working BB rows, Biangular rows, Lat Pulldowns or Weighted pullups as if they were a powerlift (though I do tend to stay away from too many singles and doubles, since its very hard to enforce form on yourself). Hell, strength is strength, so the workout patterns should be pretty much the same, and dynamic pull strength is useful, something I don't feel I get any of with deadlifts.

Franji: Holy sh!t, I was bouncing off walls for about 2 hours after that workout. Mood enhancer like none other...i seriously felt tingly good.

Workout:

Treadmill:

5 minutes at a fast-paced warmup
10 minutes flat out...went out at about 6:31, couldn't hold it so I dropped back into the 6:50s until right before the end, then kicked it back up for a bit. Was a little tight overall in my legs. And pace was slow. I know I can't expect to run like I did 35 lbs. ago, but still would like to be much faster than this. Not bad for first time on a treadmill in months. I feel like my cardio, lactic acid tolerance, running form and running-specific muscular endurance will all go up significantly over the next several weeks, so I am confident that improvement is just over the horizon. Shouldn't be too dissatisfied here, not a bad first crack.

Calf Machine:

3 X Stack or Stack-1 X 8ish
Supersetted w/ weightless toe raises on a ledge X 12

Not bad. Balance slightly off...just needs a bit of working back into it.

Reflections: Not a bad "off day." Run was productive. Stretching, if I ever did it instead of just talking about doing it, would also be productive. Heart is starting to get itself back in gear.
Last night was cool. Went out with Belial, Narcissus and some chick Belial knows. Played lots of pool. Had some alcohol. Chilled out at the nearly empty club and told / heard some stories. Very cool night...

Narcissus
06-08-2003, 10:58 PM
more people should post in here and give this f*ckface some feedback.

RG570
06-08-2003, 11:26 PM
i keep meaning to.
honest.
you're a strong dude.

Budiak
06-09-2003, 04:15 AM
Interesting.

So would you say that working your rows in this fashion has helped your bench press- assuming or course you do PL style bench and not BB style bench-? Sounds like you're more in it for full functional strength more than the big three lifts though, I think you probably dream of making taco shells out of frying pans like teh Budiak does, dont you?

I am now considering doing heavy bb rows on bench day, following the same workout pattern, whatever it may be, that my bench was. Maybe just working up to triples and then perhaps a double. I just dont know where to fit them in.

Escape01
06-09-2003, 11:16 AM
I am definitely in it more for functional strength than the big three lifts, which is why I emphasize rows as if they were a tested lift.

I do bench press w/ a powerlifting set/rep pattern, but my grip is about an inch wider than a close grip. This helps me to protect some pretty badly damaged shoulders, and my strength is actually greater (probably b/c the injuries make anything wider very awkward and painful). As an additional side benefit, any functional athletic pressing movement will be done with hands in close, not out wide, so it ties into my desire for functional strength as well.

I do not think that the rows have greatly helped my bench. I do, however, think that they add to stability. Even more important, they keep a more comletely balanced neuromuscular profile on the front and back of the upper body, since they are both trained the same way. This hopefully helps w/ injury issues, which have been a major problem in my athletic life.

I row on either bench (more or less total upper body) or deadlift day, or on a separate back day if I'm on vacation and can lift 6 days/week.

Escape01
06-10-2003, 08:03 PM
So last night I slept about 2hrs. Have been eating pretty damn dirty the last few days, even more so than normal. Feel a little beaten down, but not nearly as bad as could be...

Workout:

JUMPROPE:
20+ total minutes. Divided up randomly with some very short (1 min.) breaks. Do not like the fact that there are breaks. There used to not be breaks. Soon there will again be no need for breaks. But it's been a long time, prolly about a year on this exercise, so specific muscular endurance is severely lacking. Not a terrible start. Last 4 minutes were inspired by Whitesnake's "Here I Go Again," which besides being one of the greatest songs ever written (and one of my personal theme songs for MANY years), evokes some very nice images of the good things that can happen when you combine a flexible girl and the hood of a car...

Lots of stretching. Made me feel very good.

Time for some EE and CPS. Must, must work...

Escape01
06-11-2003, 10:52 PM
Workout:

15 min. of cardio. Hard. Narcissus was there too. He did some good cardio also. Was impressive.

Am gonna lift sometime in the next couple days...a few more weeks to go, then back to normal.

Alex.V
06-11-2003, 11:01 PM
Originally posted by Escape01
Narcissus was there too. He did some good cardio also. Was impressive.
.


:eek:

I won't believe that until I see it.


Get some sleep, man.

Budiak
06-12-2003, 05:09 AM
We're going to need some video of his cardio. He better have good form, too.

WillKuenzel
06-12-2003, 08:04 AM
Too much damned cardio! Get some sleep man. Your body will shut down and you won't have a choice after too long. I know. I've tried it. Although there's nothing quite like sleeping 25 hours straight but that's one lost day.

Just some girl
06-12-2003, 11:06 AM
Originally posted by HomeYield
Although there's nothing quite like sleeping 25 hours straight but that's one lost day.

aww....HY thinks there are 25 hours in a day....maybe you are the one who needs some sleep, kiddo. ;) hehehe.

WillKuenzel
06-12-2003, 11:11 AM
:swear:

LMAO, well one lost day and an hour! :p

Escape01
06-13-2003, 12:59 AM
Budiak: Lol. Narcissus has done pretty damn well. Tomorrow will be the challenge though, since it's 20 min. on the elliptical machine w/ me. So far he has been quite impressive in working through the cardio pain...

HY: There is no such thing as too many short duration balls-to-the-wall cardio burnouts. They are excellent. As far as sleep, hopefully will get at least 6 good hrs. tonight, since I have an algorithms exam tomorrow, and I better f*cking be awake for that sh*t. I have pretty bad sleeping issues. Oh well, such is the way things go.

JSG: Welcome to the journal...

Workout:

Deadlifts:

Warmups sets
315 X 4
365 X 2
405 X 1
425 X 1
445 X 1
450 X 1

These last two were both PRs. This is a lot better than I expected after not doing this exercise for a few weeks, to say the least. I would have been content w/ just 425. (well, not content at all, but i would have understood). Felt very strong. Recent stretching has helped a lot. If I can get the bar an inch off the ground, accelerating and locking out from there is smooth & easy.

D-lift to static hold:

405 X 49 sec.

This was fun. Belial was yelling out 10 second intervals. Grip felt strong. Whole body shaking experience is kinda cool. I like these.

Lat Pulldowns to Front:

4 X Stack-1 or Stack X 5-6

Cool.

Jumprope:

11-12 minutes consecutive. Still sore in calves/shoulders from last session. But this is good. Progress is on the way. Will be doing well again soon.

Hanging Leg Raises:

15 with a pause on the last two reps...eh, not bad.

Windshield Wipers:

8 to each side...fun and pretty stable.

Good Mornings:

225 X 10

Belial was demonstrating for a friend. So I jumped in and did a set. After taking off some of the weight. Pretty good.

I think that was it.

Reflections:

Deadlifts were awesome.

Had a great soundtrack today. Static hold was done to Survivor's "The Search is Over." Oftentimes slow music pumps me up better than harder music for max-effort lifting. It's so focused and intense. Jumpropes finished with "Pour Some Sugar on Me." That is one of the greatest songs ever for, um, well, any kind of cardiovascular activity.

Will attempt to get some decent rest...

Alex.V
06-13-2003, 01:52 PM
Deadlifts were the sh*t yesterday. You have another 5-10 in you, at least. 500 pounds by mid-fall.

WillKuenzel
06-13-2003, 01:57 PM
Originally posted by Escape01
Windshield Wipers:

8 to each side...fun and pretty stable. :D Awesome!!


Good job on the deads too!

Escape01
06-13-2003, 05:08 PM
Belial: Yes, I'd like to think this is possible by October-ish at the latest, maybe sooner.

HY: These are cool. Quite cool.

Escape01
06-14-2003, 01:59 AM
Workout:

BB Bench:

Warmups
225 X 8
275 X 2
315 X 1
325 X 1
330 X 1

Last one's a PR. 315 felt slow and sticky. 325 felt faster but with loose form. 330 felt good, solid, explosive. Didn't let my arms overtravel forward on the explosion like I often do with a new weight. Am happy with this lift. I am also a lucky bastard, push and pull both clicking on all cylinders...

DB Spider Curls:

3 X 35's and 40's X 4-6 SS with EZBar Standing Widegrip Curls (1pps X 3ish)

One arm cable curls SS with Conc. Curls:

4 X (70 X 5/5 + 30 X 6/6)

Felt very hypoglycemic here. Took an exam today, which I really prefer to do on a relatively empty stomach, so I took a break to get a shake. Thank god the juice bar was open.

Military Press:

185 X 6
205 X 3
225 X miss
215 X 3
225 X 1 (+1 with spot)

The first set of 225 was laughable. Head was not there at all. Elbow hurt a lot since I had forgotten to think about protecting it. Stupidity. Oh well, the triple at 215 was awesome. And vengeance on 225 was nice.

2 handed behind the head dumbbell presses for triceps
(aka I have no clue what these are actually called)

Did 4 sets. Last set was 90 X 8. Haven't done these much. Cool.

Elliptical Machine:

20 min. hill workout at L15. This is a new max for this cycle. Kept RPMs about 83 on avg. 80 was the floor, which I maintained pretty well even on the 1 min. hell interval (again Survivor should be given some credit). Watts got up near 400 on the hard intervals. Level differences are high here. These workouts are getting stronger. My cardio is getting stronger. My endurance is returning. About this I am very happy.
On a side note, Narcissus did this workout with me at L10, which is no joke. He pushed through with some serious determination even though the first plateau nearly finished him off. Not bad...

Reflections:
I am lucky. 15 total new lbs. in 2 days. Feels good.
Test went pretty well today. Chilled out last night, went to class in the morning, slept the early afternoon, ate just enough to give me the energy to get through, took the exam. Felt very alert, time wasn't an issue, figured out some sort of algorithm for all the problems...not a bad day's work. 2 weeks and I get a break...

Time to eat, then put on a little Genesis/Journey mix and read 'til I fall asleep...

Escape01
06-15-2003, 06:13 PM
Workout:

Squats:

Warmups
315 X 2
345 X 1
365 X 1
375 X 1
380 X 1
385 X 1

Last 2 are PRs for sure. 375 has been done before, but never with depth check. Kept getting a touch deeper with each one, which is nice. Am thrilled about these. Very thrilled.

Exploding Squats (see Belial's journal for description):

315 X miss
275 X 3
275 X 5
315 X 1

1st time ever. These are awesome. They're perfect for me, since I always seem to get out of the hole but I have a sticking point that I seem to need momentum from the explosion to get through. This takes a lot out of the explosion, so I actually have to lock it out. Very good. I squat only slightly wider than shoulder width, btw, in case the preceding made no sense to you in terms of having sticking points clear out of the hole...and I wear nothing (other than some spandex).

Good Mornings:

225 X 5
205 X 6

Back was completely fried. Form horrible on 1st set, much more solid on 2nd. Kept butt and chest out, had decent ROM. Need better posterior chain coordination. Will happen w/in a few weeks...

Leg Extensions SS with Leg Press:

2 X (Stack X 16 / Stack X 8)

Reflections:

The full moon must be giving me good luck. 25 new lbs. in a week. Wow. Lucky. Happy.

Alex.V
06-15-2003, 08:32 PM
The crazy thing here is that depth on 385 was markedly better than the depth on the other two.. a good inch below parallel at least, and I'm a bastard about that.

Damn good workouts this week, man.

Budiak
06-16-2003, 12:27 AM
Bling bling, mother****ER!

I friggin love good mornings. They make my back go 'Hootie HOOO!'

They make my hams scream and quiver with pleasure. The best is the high they give me, there's nothing like a heavy set of squats or good mornings to send a workout into the cryptocosmic stratosphere, star rider.



*shoots zombie that was sneaking up




:D

Escape01
06-16-2003, 08:03 PM
Budiak: Good mornings really didn't do it for me. Maybe I'm too weak right now to do enough weight to get anything flowing, but they weren't at all comparable to squats in the rush generated...oh well, they are quite necessary at this point.

Workout:

Lactic Acid Threshold (Long)

3 min. warmup

17 min. workout
(2 at L 14, 15 at L 15)

Wow...this was exceptional. Watts were over 320 the whole time. RPM floor 82 or 83, ceiling 87. This is another huge improvement. Awesome. Psyched. Felt like I could have gone all night...

Just some girl
06-16-2003, 08:09 PM
Originally posted by Escape01
but they weren't at all comparable to squats in the rush generated...

you seem to be a big fan of the sensations generated. hehe. i guess many folks probably are, its just a kick the way you describe it.

and i didnt actually say hello to you the last time i posted in here, i apologize for that, seeing as this is your little piece of cyberspace and all. didnt mean to be rude. so :hello: hiya

:)

Escape01
06-16-2003, 08:44 PM
JSG: Yes, I love the sensations of working out...they're what I'm looking for every time I walk into the gym. And you certainly don't have to introduce yourself, seeing as that I met you a few months back. But welcome again to my small piece of space in some remote data storage facility...

Escape01
06-19-2003, 08:09 PM
Workout:

Deadlifts:

Warmups
315 X 4
365 X 1
405 X 1
435 X 1
455 X 1
465 X 1
475 X 1
485 X 1

Last 4 are PR's. Yeah, I don't have much to say, other than that I am somewhere beyond thrilled. 330 + 385 + 485 = 1200. Yeah, thrilled to say the least.

Static Hold:

405 X 1 min.

Was shaking uncontrollably at the end. Felt really cool. Belial was exceptionally good encouragement.

Biangular Rows:

4pps X 7
4p + 15 ps X 4
4p + 10 ps X 5

Not bad. A little weaker, but very much expected.

Lat Pulldowns to Front:

Stack X 5
(Stack -1) X 6
(Stack -1) X 5

Fried..., but good.

Hanging Leg Raises:

BW X 16 (pause on last 2)

That's it...

Reflections:

Belial is a damn good deadlift coach. Powerman and Carolinagirl were there too providing feedback...thank you all.

My current theme song (Matchbox 20's "Unwell") came on during my pulldowns. Very inspirational. I am somewhere beyond exhausted, pretty damn starved...really, really need some food and some rest. Have a test at 930 tomorrow morning on electrical circuit design. Um, yeah. Need to do well. Have to study, then sleep a bit. A week from today I take my exams and, assuming all goes well, this little academic sprint that started in January will end in success...Just have to do what I do.

The last week plus of lifting has been extraordinary. Would never, ever have guessed it. Sometimes the adrenaline of pressure seems to translate well to everything else. Just gonna keep on pushing, tomorrow a little harder than today...

PowerManDL
06-19-2003, 08:33 PM
I really enjoyed the workout, man. You and Alex are definitely the kind of guys I like to be in the gym with, and Narc's just freakin' scary :D

I really think that you'll have a 5-plater soon, if you don't already. Its kinda hard for me to judge your capability with that crazy work capacity you have ;)

Tankette
06-19-2003, 09:07 PM
Excellent! Let me be the first (here anyway) to congratulate you on those deads :clap:.

Alex.V
06-20-2003, 02:24 AM
The 35 pounds of PR in the deadlift was just sick. What's even more ridiculous is that that was over 4 lifts. Very impressive, man... I could honestly say you'd have good shot at 500 in under a month. Easily.

And the static hold was absolutely brutal, but there's nothing like reaching down a little deeper when you know you're so damn close. That's pretty damn inspirational.

WillKuenzel
06-20-2003, 09:15 AM
Damn nice job on those deads man! I love reading your workouts because you have that higher volume training that I like to do.


Have to study, then sleep a bit. A week from today I take my exams and, assuming all goes well, this little academic sprint that started in January will end in success...Just have to do what I do. Are you getting ready to graduate?


Sometimes the adrenaline of pressure seems to translate well to everything else. Just gonna keep on pushing, tomorrow a little harder than today...So true. :thumbup:

Franjipani
06-20-2003, 10:12 AM
Originally posted by Budiak
We're going to need some video of his cardio. He better have good form, too.

I've got photographic evidence of this cardio he speaks:D. Form is top notch too:thumbup:.

I'm exhausted just reading the volume of your workouts....but had to chime in and tell ya you ROCK with your journey mix;)

Escape01
06-21-2003, 01:21 AM
So I slept a whole hour Thursday night. Barely got that...but I took the test...time to recover this weekend with some more relaxed studying, and some chill time before the final push.

HY: I'm graduating next May. I kinda switched gears last January and added another major and a minor, so I've had to do some serious work to get where I need to be. I'll still be working a lot (which I definitely do not mind, since I like what I study), but I'll be happy to be on more secure ground. I mean, I knew I could do this, but it's nice to put up the results.

Powerman: Good to meet and work out w/ you. Come by anytime. 5 plates will soon be a distant memory. Onwards and upwards.

Franji: Psyched you stopped by. Journey is an ever-present fixture...pretty much has been for the past, oh, 22 years. Hey, maybe one day I'll even make a screen name on a board based on my favorite song (oh wait, already done that).

Tankette: Welcome. Your encouragement is much appreciated.

Alex, static holds are excellent...

Workout:

Roman Chair (Str. legs SS with Bnt. legs):

25 X 8/8
30 X 7/7
30 X 7/7
30 X 8/8

Strong.

Weighted sit ups:

45 (Chest) X 10
45 (Chest) X 12
25 (Overhead) X 9
45 (Chest) X 12

Excellent. First time trying overheads. They are nice.

Windshield Wipers:

3 X 4/4

Form pretty good. Reps low. A little weak. Lower abs were fried and didn't recover despite what should be adequate rest. Not thrilled. This will change.


Elliptical Machine:

20 min. Hill workout on L15. RPM absolute floor 80, generally around 82. My week of almost no sleep and terrible diet kinda caught up to me a touch here. Am very happy with how I relaxed and pushed through without overstraining mentally or physically so that I could complete the workout and do it pretty well. Stayed focused and spent energy very wisely and efficiently. Moves on the intervals were strong and solid. Recovery on the down phases was relaxed and effective while maintaining adequate output. This isn't a numerically great workout, but considering the circumstances, it was the best it reasonably could have been. I am very happy w/ it. Training like this on an off-day is exactly what I need. Hard to push to the limit when you know that the effort won't approach your best, but this is how I'll make progress.

Reflections:
Not much else to say. Need some food and some sleep. Am slowly decompressing from the massive adrenaline flow that's kept me going the past several days. Back at it again tomorrow...

rookiebldr
06-21-2003, 07:02 AM
Terrific work on those deadlifts. It definitely sounds like you've got focus going on and with Alex coaching / encouraging you onwards you'll be PR'ing all the time. :eek: on the static holds. Reading this here and in Majt's journal is giving me some encouragement to try these out.

Escape01
06-22-2003, 12:53 AM
Rookie: Thanks for stopping by. Static holds are most wonderful.

Finally got some sleep last night. From 5 AM to 2 PM. Not too bad. Had hunger pangs. Not so fun.

Workout:

BB Bench:

Warmups
275 X 1
315 X 1
325 X 1
335 X ohsofukkingclose
335 X plain miss
285 X 4
295 X 2+1
295 X 2

First attempt at 335 was the best rep all day. Narc said he only spotted several inches around the sticking point. 325 went up but way too slow and unexplosive. Second try at 335 was a pure naked miss. I need a bit more time on this weight.

Incline BB Bench:

255 X 2+1
245 X 3

Absolutely fried here. Endurance nowhere to be found.

Military Press:

185 X 1
205 X 2+1
215 X 1

Yeah. Fried and weak.

DB Preacher Curls:

2 X 40 X 6/6
2 X 45 X 3/3

These were nice and strong, despite the now 5+ week old pain in my elbow, which doesn't seem to be going anywhere. Oh well, strength is good, so that means things are OK and will heal.

Reflections:

Nothing great. Not the best day. I was tired after finally decompressing from a very long week. Feeling somewhat more refreshed now. Will take a shot at 335 again soon. Am a bit disappointed, but so what. Tomorrow is squats. Tomorrow is important.

Budiak
06-22-2003, 01:19 AM
Well ****, I think I'm going to have to do some of these static holds. Sounds like they make you absolutely drip with machismo.

I'm thinking I should start around...350 or so, seeing as my PR is now 425 :D

carolinagirl
06-22-2003, 01:21 AM
Hey! I have a good idea!


Sleep! ;)


I think that might have had something to do with your disappointing (disappointing only TO YOU, I hasten to add!) benching today. You've had, what, less than 20 hours of sleep this week?


(And I know I told you this already, but it's always nice to hear again.....your progress in deads is AMAZING. 485, in three months of deadlifting? That's just crazy. You'll be whipping B's ass in no time. On everything. :D)



Now go to bed. ;)

Escape01
06-22-2003, 04:43 PM
Budiak: Yes, you should do them...

CG: I will sleep. Soon. Should prolly start now, since tests this week will require a full force mind from 9-12 then 7-10 on the same day. Any fatigue would be unacceptable...

Workout:

Squats:

Warmups
315 X 3?
365 X 1
375 X 1
390 X miss
390 X miss
365 X 1
355 X 1
345 X 2

This isn't right. 385 last week was very solid. Maybe my ab work on Friday hasn't allowed recovery, esp. after the d-lifts on Thursday. I got the first one of out the hole, and then my post. chain wasn't strong enough in this position to lock it out. So I bottomed out.

Exploding Squats:

315 X 1+1
4 X 315 X 1
315 X miss

I was fried here. Second to last single was strong. These also felt weak. Something wasn't right.

Hamstring Curls:

2 X Stack X 8

That's all.

Reflections: Bad day. Happens. Either exhaustion or core work or both caught up to me. I'm pretty pissed. I need to squat more than once a week. Rest, regroup, ready to attack again next time...

Escape01
06-23-2003, 10:42 PM
Workout:

Elliptical:

15 min. X L14. Easy. Got my juices flowing a bit. Good enough.

Tests have gone well so far...exams both on Thursday. Must kick ass.

WillKuenzel
06-24-2003, 07:35 AM
Good luck on the exams man! Get some sleep. :)

carolinagirl
06-24-2003, 03:33 PM
Originally posted by Escape01
...exams both on Thursday. Must kick ass.


Will kick ass.

RG570
06-24-2003, 05:39 PM
Quadybuilder=Yes

i'd almost pay for that title.

carolinagirl
06-24-2003, 06:17 PM
Hey, I almost forgot.....once exams are over, if you remember, would you please ask your MMA buddies about the best muy thai place? Thanks, J.

Escape01
06-24-2003, 08:10 PM
HY, CG: I will destroy the exams. CG, I'll ask my friends next week when I'm done...

RG: At some point, my technique will actually get together and I'll have a squat to justify that title...

Workout:

Bench:

Warmups
275 X 2
315 X 1
325 X 1
335 X miss
325 X miss
320 X miss

Atrocious. Was sore. Don't quite understand. Whatever. Bad day. Am going to just forget it.

Biangular Rows:

Warmups
4pps X 7
3 X (4p + 25 ps X 5)

Very strong.

BB Rows:

Warmups
275 X 6
275 X 5
2 X 285 X 4

Not bad as a 2nd exercise. Not bad at all.

Rotator Cuff Series X 3

Reflections:

I'm exhausted. No intention of worrying about the bad push work. Time will cure it and it's my best movement now anyway. Squats again tomorrow. These matter more.

Escape01
06-25-2003, 08:28 PM
Workout:

Squats:

Warmups
315 X 4
365 X 1
375 X 1
390 X 1
395 X ohsofukkingclose

Excellent. Very happy. Narc said depth was good on every rep. 395 went up...I got it out of the hole and at lockout...had a very good spotter, who said he gave very little help at the sticking point.

Exploding Squats:

315 X 2
325 X 1
335 X miss
330 X 1
335 X 1

Very good.

Front Squats:

Warmups
275 X 4
285 X 2
295 X 2
305 X 1+1

305 is a max. Second rep went but with some assistance. Clean grip was tough, but that's good for my arms. Early reps were below parallel...late reps to parallel.

Reflections:

Excellent. Stretched my squat motion yesterday...helped immensely. Stance was somewhat wider today and felt very good/flexible/explosive. Sleeping prolly helped some too. Exams tomorrow morning and tomorrow night. Gonna kick some ass. Studying...

pruneman
06-25-2003, 08:45 PM
Nice squats bro....you'll get that 395 next time!

Keep up the good work

Franjipani
06-27-2003, 09:11 AM
Originally posted by Escape01
395 X ohsofukkingclose


*lol*

No worries....its a given next time:thumbup:

Good luck on the exams and I wish you sleep a plenty:D

Escape01
06-29-2003, 10:36 PM
Been gone for a few days...saw some very close old friends. Really good time. Awesome.

Pruneman: Welcome...395 will go in the next few workouts.

Franji: Thanks babe, will get some rest.

Friday's Workout:

Deadlifts:

Warmups
315 X 4
405 X 1
455 X 1
475 X 1
495 X ohsofukkingclose
495 X noway
495 X noway
2 X 405 X 2
2 X 455 X 1

495 was my first conventional that I ever got off the ground and couldn't lockout. Legs were fried from a recent squat and complete lack of food/rest (yes, but i slept 6.5 hrs. last night, which was awesome).

That was all.

Saturday Workout:

Bench:

Warmups
275 X 2
315 X 1
325 X 1
335 X goddamnstickingpoint
335 X decentmiss
315 X burnt out...very little assistance
2 X 305 X 1

Burnt out...elbow hurt some. Not terrible.

Incline DB:

90's X 8ish
3 X 100's X 6ish

That's all. Not bad.

Reflections:

Weekend was incredible. Basically ran around the whole time trying to see everyone. Old friends are the best. Just felt awesome to be back. New semester starts tomorrow.

Escape01
06-29-2003, 10:41 PM
GOALS FOR NEXT 6 WEEKS:

I start a new semester tomorrow...6 weeks...one training cycle. Here are some goals:

Bench: 340
Squat: 405
Deadlift : 505

Total: 1250


And I will destroy my class, of course.

Escape01
06-30-2003, 08:51 PM
Workout:

Squats:

5 X 365ish X 2

These felt very strong at the beginning. The last set I went about 1 inch below, and needed assistance on the second rep. I'm happy w/ this workout, but it completely fried me, which it shouldn't do.

Exploding Squats:

315 X 1+miss
315 X 1
305 X 1

Yeah, completely fried. Need to EAT MUCH MORE, DAMNIT.

Front Squats:

285 X 2
2 X 275 X 2

Fried here too.

Reflections:

Legs felt good at first. W/ more glycogen, they would have continued to feel strong. Oh well.

I got my grades back today. Aced both my exams, through and through. Final class grades were A+ in circuits and A in algorithms. Wow. I am incredibly happy. Will look into computer science grad schools thoroughly over the next several weeks. I think these grades will help immensely. I started a financial analysis class today, last class of my econ major...looks pretty interesting. Completely based on statistical methods, which is good news.

Franjipani
06-30-2003, 08:58 PM
Originally posted by Escape01
Final class grades were A+ in circuits and A in algorithms. Wow. I am incredibly happy.

Congratulations:clap:

Well done on your squats !!!Getting up there on strength....even though you felt fried.... your goal for squats is quite achievable at the rate you're going:thumbup:.

carolinagirl
06-30-2003, 10:11 PM
Originally posted by Escape01
Squats: 5 X 365ish X 2



Originally posted by Escape01
Final class grades were A+ in circuits and A in algorithms.

Sweet on both counts. :D

Escape01
07-02-2003, 08:33 PM
Franji: I feel confident in the squat goal...even confident that it will become a very good lift as I get used to it over the next year or so. Thanks for the support.

CG: Thank you...I went to roll last night but didn't get the chance to ask anyone about muy thai (I had to leave a bit early)...i'll take care of that in the next couple days.

Workout:

Bench:

2 X 305 X 2
310 X 1+maybeassistonsecond
305 X 2
300 X 2

The second rep on set 4 (305 X 2) was exceptional. Hit the sticking point dead on, the bar stopped, and I pushed right through it, slowly but surely. Exactly what I wanted. Grip today was a bit wider, almost back to my normal grip, which is one hand width outside the smooth part (still very narrow, but works best there).

Lat Pulldowns to Front:

Stack-1 X 6
Stack X 5
Stack-1 X 5
Stack-1 X 6

Good.

DB Mil. Press:

2 X 70's X 7
2 X 75's X 5

My OH press strength is nonexistent. Need to work on this. Even a slight decline from vertical and 100's aren't too much trouble.

DB Preacher Curls:

3 X 40's X 6/6

Good.

One - Arm Tricep Pushdowns:

80 X 6/6
90 X 4/3+1

Kinda weak.

Reflections:

Not a bad day on bench. After set 2 something in my left arm (lower deltoid attachment or something, i don't know) decided to start hurting a lot. Strength was fine. Pain was somewhat distracting. Thoughts of hot girls were also distracting. But in a slightly more pleasant way. So they won out.

Franjipani
07-05-2003, 09:54 PM
Originally posted by Escape01
Pain was somewhat distracting. Thoughts of hot girls were also distracting. But in a slightly more pleasant way. So they won out.

Whatever works to ease the pain:thumbup:.

It was great meeting you hon. Good luck with all the training over the next 12months.....I'll be checking in on you in "journal land" though and hopefully will get to catch up in August next year when you come to see a bunch of us compete in Greensboro eh??;).

In the meantime, I have a couple of pics you may want to peruse....so if you are interested...just send me a PM:D

Escape01
07-06-2003, 05:36 PM
Franji: Looking forward to seeing you kick some serious ass...

I've been lethargic the past couple days. I've had a moderately bad stiff neck, which put off the workout from Friday to today, and limited its scope.

Workout:

Deadlifts:

Warmups
315 X 4
405 X 1
455 X 1
475 X 1
495 X justaboutthere
455 X 1
405 X 3

495 was only a few inches at lockout. Grip was a touch weak, traps/neck were sore from 475, explosion was a little too "unexcited." Very close though. Soon.
405 felt very light for the first time. That is nice.

That's it for now...will see how I recover tonight...hopefully something interesting tomorrow.

Alex.V
07-07-2003, 08:56 AM
Good to see, man. That close to lockout, you know you had it. So, what, 550 by thanksgiving?

Escape01
07-07-2003, 07:27 PM
Alex...I would have had a hard time locking it out, but with a better leg drive and more stable grip it would have been history. I have that weight. 550 by T-giving would be great...certainly an x-mas present to myself if not ready by November.

Workout:

Squats:

Warmups
315 X 4
365 X 1
3 X 375 X 1
370 X 1
365 X 1

Exploding Squats:

2 X 315 X 1

Front Squats:

275 X 3
2 X 285 X 2

Pullups:

BW X 17

That's all...

Reflections: Post. chain was fried from deadlifts yesterday, but things went OK. I was working out w/ a buddy who is a Navy pilot, hence the pullups at the end. Time for some fajitas and some tequila...

WillKuenzel
07-07-2003, 08:49 PM
Geez, nice job on the squats! Those front squats are crazy looking.

From how low do you do those exploding squats? Those are where you rack them kind of low and explode up into the bar and push it up right?


Time for some fajitas and some tequila...A postworkout meal if I've ever seen one! :D

Escape01
07-09-2003, 07:03 PM
HY: Thanks man...front squats are good for me, since they isolate the quads pretty well, so they showcase my strength. Exploding squats are exactly as you described them. I rack the bar just below parallel, dip down another couple inches and then attack upwards.

Workout:

Bench:

Warmups
275 X 2
315 X 1
325 X 1
335 X 1
315 X 2
295 X 2

335 (1210) is a new max. The entire chest workout felt great from the first set at 275. 335 was ridiculously slow, but I kept the bar exactly in the power groove and just pushed it through. R chest started hurting a touch on the down set at 315, so that was it for flat.

DB Incline (set on 4 instead of normal 3):

4 X 100's X 5

The higher set made getting the damn DB's up to my shoulders by far the hardest part of the set. Felt good.

Military Press:

185 X 3
205 X 1+1
215 X 1

Um, yeah. I don't really love overhead sh*t (at least not when legs aren't involved).

DB Lat Raises:

2 X 45's X 10

One-Arm Tricep Pushdowns:

3 X 90 X 5or6/5or6

Enticing.

That's all.

Reflections: New max was excellent. Felt very fresh and strong. I have 4+ weeks left on this training cycle. I'm confident that I'll get everything I want by the end.

Coke
07-10-2003, 10:59 AM
Excellent overall strength! Too bad you can't loan me some of it, lol :D

Escape01
07-11-2003, 08:21 PM
CC: Unfortunately, I have none extra to spare...

Workout:

Squats:

Warmups
315 X 4
365 X 1
375 X 1
385 X 1
2 X 395 X 1

395 would be a max. I didn't get depth checked, but I'm pretty sure I hit it. When I get depth checked, I'll consider it official...

Exploding Squats:

315 X 1
315 X 2
325 X 1
335 X 1
340 X 1

Previous max was 330. Psyched.

Front Squats:

275 X 2
295 X 1
305 X 1
315 X 1

315 is a max. Cool.

Roman Chair (St. Legs / Bt. Legs)

3 X (25 X 8/ 40 X 10)

Situps

2 X 45 X 12

Eh, abs were fine. Haven't done them in way too long. Not exceptionally challenging, but will be sore as hell tomorrow anyway from lack of use.

Other stuff: Sleep, uh, what's that mean? Had some trouble last night. Partially due to the fact that my upper back / neck (maybe a pulled rhomboid...who knows?) decided to tighten up painfully. And partially b/c I am not good at sleeping. Diet has been dirtier than Alex's journal.

Reflections: Legs were awesome. Am looking forward to hitting 4 plates w/in 4 weeks. Hell yeah. Front squats were almost good enough to earn me my nickname, esp. so late in the workout. Damn good f*cking day!

Escape01
07-13-2003, 05:21 PM
Workout:

Deadlifts:

Warmups
315 X 4
405 X 1
455 X 1
475 X 1
475 X miss (slip)
475 X miss
455 X miss (slip)
455 X 1
455 X miss
455 X miss

Not very good. Grip was atrocious. Legs were still tired from Friday.

Lat. Pulldowns to Front:

Stack-1 X 6
Stack X 5
Stack-1 X 6

Good.

Biangular Rows:

3 X (4p+10ps X 6)

Good.

Standing Pullovers SS w/ Lat. Pulldowns to Rear:

2 X (100 X 6 / 175 X 6)
100 X 5 / 175 X 5

Good. Abs somewhat tired.

That's all.

Reflections: I think I need to come to terms with the annoying fact that I need a full 72 hr. recovery in between any kind of significant leg work. F*ck.

Isolated back strength was good...the problem on the deads must have been the legs/post. chain. I am going to squat Wednesday and then deadlift next Sunday (with some light squatting afterward). Twice a week optimal is better than lots of suboptimal sh*t. I hope deads can keep going up only being hit once a week. If so, I'll stick to 1 deadlift day and 1.5 squat days per week (with some extra upper-back work on one of the chest days). I have 4 weeks left to pull 505, and I'm still confident it can be done.

Alex.V
07-13-2003, 09:42 PM
You need chalk! MORE CHALK!

Fixes everything.

You own 505 in 4 weeks.

Escape01
07-14-2003, 06:35 PM
Alex: Yes, chalk is nice. The dude at the gym who works on weekends said we could store some there in the cabinet...he also said he'd get some for us...we'll see.


Workout:

Incline BB Press:

Warmups
245 X 5
275 X 2
295 X 1
315 X close

Bench:

285 X 4
295 X 3
315 X 2
325 X 1

Decline BB Press:

275 X 5
295 X 3
305 X 2
315 X 2

DB Preacher Curls:

40 X 6/6
45 X 4/4
45 X 3+1/3+1
45 X 3/3

One-arm Tricep Pushdowns:

2 X 90 X 6/6
2 X 100 X 5/5


Sleep-forgot to do that. Took a nap. Work came out well though.

Reflections: Excellent overall workout. Felt extremely strong and fresh throughout. Awesome.

Just some girl
07-14-2003, 07:06 PM
Originally posted by Escape01
Sleep-forgot to do that.

:eek::eek::eek::eek::eek:

for a smart boy, that's not so smart. i would die if i didnt sleep at all in a night.

but what i really stopped in here to do was say hi. lol. you shocked me, though. so i discovered i had something else to say, too. anyway, back on track, now...

:hello:

hope your class is going well!

evolu2art
07-15-2003, 05:21 PM
Lookin good JP.

But man, Bro, get some rest.

I think I'm in for that trip to Florida.

-aed

Alex.V
07-16-2003, 01:40 PM
Strong and fresh on no sleep. I don't understand you, boy, I really don't. Some good benchin', though.

Escape01
07-16-2003, 06:03 PM
Andrea: Thanks for stopping by...My class is going well. It's interesting, challenging, etc. I like it.

Anthony: YES...Florida will be excellent.

Alex: Benching was fun.


So I attempted a squat workout today. I hit a nearly legal double at 365 then a miss at 375. I didn't sleep last night either. I kinda lay in bed for hours on end and just rolled around. I think the worst part is that my legs kept twitching and cramping, so I had negative flexibility today. I guess that I also got no recovery from my roll last night, considering that I slept next to nothing and ate the sum total of one bagel and one egg. This is getting absurd. I lost a whole workout today. Even worse, I can't teach myself anything new from my academic textbooks...I'm too tired to learn any new concepts. Either I'll learn to take care of myself, or my academic and athletic endeavors are going to go to sh*t. And I'm sure that I'm a f*cking joy to be around right now. Brilliant. Anyway, I'm going to refocus, get some rest, and this will be history. Hopefully for the last damn time. Being exhausted b/c you're overloaded is understandable. Being exhausted b/c you're too damn lazy to get yourself together isn't.

Narcissus
07-16-2003, 07:17 PM
jonathan - didn't i tell you to get some rest earlier today bro? no worries though, when you get to florida, there will be NOTHING academic to be pursued.

Escape01
07-21-2003, 01:14 AM
I slept some more this weekend...not a lot, but better. Am looking forward to Florida girls.

Workout:

Deadlifts:

Warmups
315 X 4
4 X 405 X 1 (technique)
4 X 455 X 1
315 X 1+1+1 (speed)

Tried something new in terms of bar/approach and address to correct a problem w/ double hitching at the bottom (and a lack of spring). Just need to get used to the feeling, and get some confidence back. By the end of the workout, things were going better. Stagnation should be over soon...

Squats:

Warmups
315 X 2
345 X 1
365 X 1

1/2-inch below parallel. Cool.

Elliptical:

10 min @ L14

Cool.

Reflections: Not bad at all. Need rest. Have exam in a few hours.

Escape01
07-22-2003, 10:46 PM
Workout:

Bench:

Warmups
275 X 1
315 X 1
325 X 1
340 X veryclose
340 X miss
2 X 295 X 1 (speed)

Speed and stability were great on 325. 340 got 6 inches off the chest on the first try. Soon.

Biangular Row:

4 pps X 9
4p + 25 ps X 5or6
4p + 25 ps X 5or6 + 2

Lat Pulldown to Front:

Stack-1 X 5

Reverse Grip Lat Pulldown:

Stack X 8
Stack X 6or7

Concentration Curls:

2 X 45 X 6/6

Hammer Curl Type Thing:

75 X 6/6

That's all.

Reflections: Bench is steadily increasing. Awesome. I'm too tired to put together coherent thoughts.

Escape01
07-24-2003, 02:43 PM
Workout:

Squats:

Warmups
315 X 4
365 X 1
380 X 1
395 X 1
400 X miss

Exploding Squats:

315 X 2
330 X 1
345 X 1

Front Squats:

275 X 2
295 X 1
305 X 1
320 X 1

395 (1215), 345, 320 are all maxes. Excellent.

Hanging Leg Raises:

2 X 15lb. X 8
15lb. X 7

Calf Raises

Stack X 16

Refelctions: Awesome. Recovery time certainly works its wonders. 400 miss was due to some serious forward lean...mostly because I just couldn't get myself to feel right with the weight. 395 was very solid...never really in doubt.
Alex and Molly were lifting too. It was cool.

Budiak
07-25-2003, 05:04 AM
Either I'll learn to take care of myself, or my academic and athletic endeavors are going to go to sh*t. And I'm sure that I'm a f*cking joy to be around right now. Brilliant. Anyway, I'm going to refocus, get some rest, and this will be history. Hopefully for the last damn time. Being exhausted b/c you're overloaded is understandable. Being exhausted b/c you're too damn lazy to get yourself together isn't.

Word up to that. If I had any dead homies, I'd pour some Schlitz.
As a former...and perhaps soon-to-be-again insomniac, I learned quite a few things about willpower and the human psyche. One of them is that for me, lack of sleep bolsters not creative but also social creativity. I actually...actually like people when I'm on my 3rd day of sleeplessness. Now that I'm healthy, I'm back to outright, unearned animosity. Damn.

Anyways, whatever you do, dont let academic endeavors go to ****. Somehow I managed to get a bunch of As and **** when i was an insomniac manic depressive for six months.

Bottom line- it will pass. It always does. And never, ever see a doctor about it unless you want to be a doped up pony. Work it out. How do I know this? My mom's a psychotherapist. I know these people, they've got prescription forms in a ****ing holster on their belt. I once saw a psychotherapist put a prescription for Zoloft under the windshield wiper of a Yugo because there was obviously something wrong.

As for being lazy. Its true. **** that, get off your ass. I'm forcing my unemployed ass to get up earlier every day to go train and my days are now at least *somewhat* more productive. Of course if you care not for productivity...****, I dont even know what I'm talking about. All this **** coming from a guy at 3:30 in the morning. What a dousche.

WillKuenzel
07-26-2003, 11:42 PM
Insonmiac my ass!! Asleep right now! Not drunk either biyotch!

IceRgrrl
07-26-2003, 11:50 PM
Item: Jon has the most amazing quads...we all agree :D

Escape01
07-27-2003, 12:44 AM
Will: Asleep...I wish. But I will be soon.

Molly: Thank you babe, much appreciated.

Workout:

Bench:

275 X 5
285 X 4
295 X 3
305 X 2
315 X 1

A bit hesitant && weak.

Incline:

225 X 5
275 X 2
285 X 1
290 X miss

Fried.

That's all.

Reflections: Not bad for a light chest day. Early morning roll took away some strength, endurance and pop.
Went out tonight w. Belial, Carolinagirl, IceRgrrl, HomeYield, and another buddy of mine. It was cool. We got a little buzzed, had some good food, had some good times.

carolinagirl
07-27-2003, 09:11 AM
Originally posted by IceRgrrl
Item: Jon has the most amazing quads...we all agree :D

:nod:

And glutes.






Had fun with y'all last night. (And I'm serious about those books....I'm trying to figure out a way to get them to you.)

Escape01
07-27-2003, 05:12 PM
Heath: You kick ass...I'll get those books the next time we all lift together.

Workout:

Deadlifts:

Warmups
315 X 4
405 X 1
455 X 1
495 X 1
500 X miss (halfway)
405 X 2 (reset)

495 (1225) is a max. Slight double hitch is illegal and unacceptable, but I'm not worried about that...just need to get used to the weight and the motion...my leg drive, when it actually happens, seems to overwhelm me a bit, another reason I think I sometimes don't use it fully, like on the 500 miss. This is excellent though. 455 flew up, light as hell, for the first time ever. It's usually heavy. But not anymore.

Static Hold:

405 X 55 sec.

Burned out. Too short. Fought it pretty well though.

Olympic Squats:

315 X 3
345 X 1
355 X 1

These are rather deep. Heaviest I've ever gone to that depth. Cool.

Reflections: Pretty damn good overall workout. Legs && Back felt strong and very fresh. Keep on climbing up, one f*cking day at a time (hey, isn't that what this was all about to begin with??).

Escape01
07-29-2003, 06:51 PM
Workout:

Bench:

Warmups
275 X 2
315 X 1
325 X 1
340 X f*ck

2 inches off the chest and then stick. Not my strongest or my best mentally.

Pause Bench:

245 X 3
275 X 1
285 X 1
290 X 1

3 second hold on chest. Yummy.

Biangular Row:

3 X (4p+25)ps X 5-6
4pps X 6

Lat Pulldown to Front:

Stack-1 X 6
Stack-1 X 7

Stronger. Glorious.

DB Row:

135 X 6/6
145 X 6/6
165 X (1+1+1)/(1+1)

Simply couldn't hold the bar on 165. I don't believe in strap-ons (er...straps).

Reverse Grip Lat Pulldown:

Stack X 8

I'm good at these.

Reflections: Not terrible. I need a somewhat stronger chest to propel the bar through the middle part of my rather long range of motion. This will happen sometime soon. Lots of buddies in there working out today...was a good time.

Alex.V
07-29-2003, 06:54 PM
Paused bench was tight, they looked excellent. Once that explosion out of the bottom becomes more muscle and less body english, you should have no trouble putting a few extra pounds on that bar.

And, upon reflection, I decided the five of us were obnoxious as f*ck. :D

Escape01
07-31-2003, 03:16 PM
And we managed to be pretty obnoxious in the gym again today...

Workout:

Squats:

Warmups
315 X 4
365 X 1
380 X 1
400 X 1
405 X 1

400, 405 (1235) are maxes. 4 plates felt incredible. 380 was easy for the first time ever. Was a touch narrower today. Getting to depth was very natural. Legs felt ridiculously strong, fresh, flexible, explosive...Everything was clicking perfectly. Days like this are sublime.

Exploding Squats:

315 X 2
330 X 1
345 X 1

Explosive and smooth...didn't push it.

Front Squats:

275 X 2
295 X 1
305 X 1

The 305 rep was half-inch below...excellent. Didn't push for anything special, but that rep was strong, stable, explosive. Awesome.

Reflections: Um, yeah, it doesn't get better than this. Legs are getting stronger. I'm convinced that the 355 Oly Squat on Sunday gave me an indescribable confidence boost...knowing you can take 7/8 of the weight all the way to flexibility limit puts your mind so much more at ease...relaxed and confident, with the flow==results.

Off to buy some cards :evillaugh

WillKuenzel
07-31-2003, 03:20 PM
Aren't y'all always obnoxious in the gym though? Meatheads just tend to create a gravity of that around them. :D

Really nice job on those squats! So those are done powerlifting style then (wide stance, lower bar placement)?

Alex.V
07-31-2003, 04:47 PM
Squat was beautiful. Deep as you needed, and no hesitation. Congratulations, man, that was huge.

We were not obnoxious in the gym. You were the one saying all the obscene crap. I just stood there and looked good.

Escape01
07-31-2003, 06:50 PM
HY: Thanks for the props, man. I do all squats in the same style (Olympic). The only difference is that on my Powerlifting squats I stop when I get crease to knee (I try to always have Alex check depth), whereas I take Olympic squats to nearly limit maximum flexibility. The reason for this is, well, I'm much better at narrow stance squats. I also believe that Oly squats have better carryover both to athletics and to other lifts (certainly to conventional deadlifts), but I mainly do it b/c that's where my body's natural strength and flexibility are.

B: Today was a very good day. There will be more of these very good squat days in the future.

Yeah, sure, Alex just stood around there, not contributing anything to the obscene commentary. Which one of our journals seems to have the recurring habit of slipping into internet text porn (oh, I know, the girls ALWAYS start it...Riiiiiiight)?

I am such a clean-minded individual. :p

Alex.V
07-31-2003, 06:53 PM
Originally posted by Escape01


I am such a clean-minded individual. :p

HAHAHAHAHAHAHAHAHAHAHAHAHA

Escape01
07-31-2003, 08:11 PM
Workout Numero Dos:

Elliptical:

20 min @ L14. RPM floor 82-83. Avg. close to 85 for the last 10 min. Very nice.

Feels so wonderful to use my heart.

Escape01
08-02-2003, 04:02 PM
Workout:

Bench:

Warmups
275 X 2
2 X 315 X 1
3 X 320 X 1

Wrist was sore. Workout not too bad though. Feel like I own 320 now. Nice.

Pause Bench:

275 X 1
295 X 1
300 X 1

Cool.

Military Press:

Warmups
185 X 2
205 X 1
225 X 1
230 X f*ck

Fatigued I think.

Tricep Pushdowns:

100 X 6/6

Exhilirating.

Reflections:
Pretty good overall, after what looked like trouble in the beginning. Must eat more...must sleep a lot more.
I came to the conclusion today that anytime a woman asks, "How do you want it?" there's just this certain surge of wonderful energy. Even if she is wholly unattractive, and the question refers to breaking a twenty dollar bill.

FFeJ
08-02-2003, 11:20 PM
nice workouts and weights. sorry if i'm being ignorant, but how much are you weighing in ?

Escape01
08-03-2003, 04:11 PM
FFeJ: Thanks man. No ignorance involved...I haven't posted a weight in several weeks. I haven't been on a scale in several weeks (seems to make it harder to post an accurate weight). I would guess that I'm right around 210. I'm 5'9", btw, in case you were wondering.

Workout:

Deadlifts:

Warmups
315 X 4
405 X 1
455 X 1
2 X 465 X 1


Not great today. Speed, form were somewhat off. Came back well mentally, though, and got a better rep on the 2nd 465 than on the first one.

Power Cleans:

3 X 225 X 1

Elbow still too damaged to make these useful. Sh*t.

Then somthing a little different...alternating sets:

Oly Squat: 315 X 2
Deadlift: 415 X 1
Oly Squat: 335 X 1
Deadlift: 415 X 1 (strong && fast w/ good leg drive)
Oly Squat: 345 X 1 (very deep, strong)

Very pleased w. last two sets.

Hanging Leg Raises:

15lb. X 8

Good.

Reflections: Not great, but some good sets in there. Solid for a not ideal day.

Escape01
08-05-2003, 06:33 PM
Workout:

Bench:

Warmups
275 X 2
315 X 1
330 X 1
340 X 1
315 X 1

340 (1240) is a max. Hell yeah. 330 was very easy for the first time ever. 315 is nothing. Awesome.

Pause Bench:

275 X 1
295 X 1
305 X f*ck
275 X 1

Wrist roll on 305. Mistake. Happens.

Biangular Rows:

4pps X 10
(4p+25)ps X 9
2 X (4p+35)ps X 4+1A

These are stronger than ever. Kick-ass.

Reverse Grip Lat Pulldown:

Stack X 8

Lat Pulldown to Front:

Stack X 5

Lat Pulldown to Rear:

200 X 5or6

Kinda fried by here.

Concentration Curls:

2 X 45 X 6/6

Thrilling.

Reflections:
Excellent day on upper body. Strength better in push and pull. New max. Awesome.
Today was my last day of summer class. Final assignment due tomorrow afternoon. Final exam on Saturday morning. Then a couple weeks off. This sounds nice. I am quite excited.

WillKuenzel
08-07-2003, 11:01 AM
Originally posted by Escape01
I came to the conclusion today that anytime a woman asks, "How do you want it?" there's just this certain surge of wonderful energy. Even if she is wholly unattractive, and the question refers to breaking a twenty dollar bill.

ROFLMFAO!!! Damn that's great!


Your bench keeps going up. Great job man! Back strength looks like it might be starting to catch up with Alex's.

carolinagirl
08-07-2003, 11:47 AM
Hey, Matt's coming up the 14th through the 19th, and Borris should be here some goodly portion of that time as well. I know Alex isn't going to be here then, and big Matt won't be back from Heaven - I mean Florida - yet, but if you're going to be around, they are definitely going to want to work out with you.

PowerManDL
08-07-2003, 12:57 PM
Yeah, what she said.

Looking great on the lifts, bro.

IceRgrrl
08-07-2003, 01:58 PM
Originally posted by Escape01

Then somthing a little different...alternating sets:

Oly Squat: 315 X 2
Deadlift: 415 X 1
Oly Squat: 335 X 1
Deadlift: 415 X 1 (strong && fast w/ good leg drive)
Oly Squat: 345 X 1 (very deep, strong)



Observations:
a) That IS a very interesting combination
b) You're a glutton for punishment
c) Very cool

:) Nice work...

Alex.V
08-07-2003, 02:48 PM
Originally posted by HomeYield


Your bench keeps going up. Great job man! Back strength looks like it might be starting to catch up with Alex's.

HEY!


lol, actually it's true. What was missed, though, was JP's 8 plates x 6 on the first set, which I then b*tched him on by more than doubling it. So THERE!


;)

f*cker's 25 pounds lighter than me and getting too damn close, that's not good!

By the way, re: your wrist roll on the paused bench... it definitely has to do with you still putting your wrist back too far. Something that's easy to correct, but that's something to work on the next few push days.

Bam Bam
08-07-2003, 02:55 PM
nice workouts man

Narcissus
08-07-2003, 08:03 PM
Originally posted by carolinagirl
and little Matt won't be back from Heaven - I mean Florida

:D :cool: :D :cool: :D

i'll answer this for quad-boy - he is going to be travelling down here to spend a few days in paradise.

we're also going to go to porcao, a brazilian churrascaria in biscayne bay in miami where they have 15 types of the most perfectly slow-cooked cow, chicken, turkey, and lamb - along with a little chip that indicates that you do not want the waiters to stop bringing around the meats...an everlasting carnivorous mastication, if you will.

carolinagirl
08-07-2003, 08:26 PM
That little chip should get quite a workout. :eek:

Escape01
08-08-2003, 07:31 PM
HY: I am happy w/ bench. Seems to keep rising, which is nice since there have been a few plateaus in there. Back strength has been getting better since I started doing it consistently about 6 or 7 months ago.

CG, P-man: As big Matt said, I'll be in Florida, soaking up the rather eye-pleasing scenery. We'll find some time soon, though.

Alex: Wrist roll definitely needs to be corrected. Should work on that.
The rest of your post does not contain enough substance to warrant a response.

IceR: a) I think the combination was pretty effective...I may try it again sometime. b) Well, yes... c) Thank you

Bam: Thanks bro...good to have you here.

Big Matt...only a few more days...we'll be looking for the gold!


Workout:

Knee very, very sore. Didn't seem to hamper me too much.

Speed Olympic Squats:

Warmups (significantly extended)
315 X 3
4 X 315 X 2

These were a little slower than I might have liked, but pretty decent.

Uneven Leg Squats:

Unevenness achieved using 2 35's. Would have tried 3 but that would be higher than the cage support, thus making slipping far too likely. These few inches seemed to do the trick. A box would be nice. Note: Leg listed is the leg actually on the ground itself, b/c it does more work. Squat done to about flexibility limit.

R> 225 X 8
L> 225 X 8
R> 255 X 4
L> 255 X 4
R> 275 X 3
L> 275 X 3


Elliptical Machine:

8 min @ L13, floor 82 RPM.

Reflections: Not bad. Need rest. I have my exam tomorrow. I can't wait for this f*cking class to be over. After this, I may never again have to take a class outside of computer science and math. Thank god.

Escape01
08-26-2003, 12:27 AM
I'm back from Florida. The girls there are absolutely breathtaking. Enough said.

I killed my final exam for my last summer class. Another A in the book. I'm liking this trend.

I took a full week off from lifting, but I've been back at it for a little over a week now. Some highlights:

Bench: 330 X 1 with excellent speed.

Oly Squat: 365 X 1

Box Squat (box = 7 35's): 325 X 1

Exploding Squat: 350 X 1

Good Morning: 245 X 4or5

Biangular Row: (4p + 25)ps X 6

Bike: 25 min. Hill @ L16


Joints still feel bad (shocking), but some support lifts like hamstring curls, etc. are helping with stabilization and recovery.

Otherwise things are good. I am beyond excited about my classwork this semester for the first time ever. Hell yeah.

Alex.V
08-28-2003, 08:56 PM
Hey, I coulda sworn you lifted today. And the weights you picked up were not really light.

Escape01
08-29-2003, 12:12 PM
Um, yeah, I did lift I think...

Deadlifts:

Warmups
315 X 4
405 X 2
455 X 1
475 X 1
500 X 1
505 X 1

500, 505 (1250) are maxes. Felt great. Confidence is back for deadlifts. Goals are achieved, if a few weeks late. Awesome.

Exploding Squats:

315 X 1 (way below parallel..then moved pins to parallel)
335 X 1
355 X 1
365 X f*ck

355 is a max. Very cool.

Support exercises...eh, f*ck 'em, who needs that sh*t anyway.

Reflections: So that was very good. I am quite happy.

IceRgrrl
08-29-2003, 01:05 PM
Originally posted by Escape01
I killed my final exam for my last summer class. Another A in the book. I'm liking this trend.

Congrats! What class?


Otherwise things are good. I am beyond excited about my classwork this semester for the first time ever. Hell yeah.

Whoo hoo! What are you taking? The workload is much more bearable when you actually like what you're doing :)

Nice lifting too :)

Escape01
08-30-2003, 04:28 PM
Molly: I got an A in a Financial Analysis class. Last class of my econ major, so now I've basically graduated. The class was pretty much just statistics, which is nice b/c I find that much more interesting than actual finance theory. This whole year I am doing all computer science and math, since that's what I have left (and what I really love). This semester I'm taking software design && implementation, computer architecture, abstract algebra, and an independent study in cryptography. I'm planning to work far harder than I ever have (and this week, well, that's already happened) and really do something useful. I should have my first from-scratch program of the semester up and running by Wednesday, and if it is as good as I intend to make it I'll be very, very psyched.

Bench:

Warmups
275 X 2
315 X 1
325 X 1
330 X 1
330 X bullsh*t
320 X 1
320 X 1
315 X 1

Lots of volume == good.

Paused Bench:

275 X 2
290 X 1
290 X 1

DB Flyes

70's X 8
70's X 6 + bad overextension

On the second set my left shoulder lost it's position and support and something made a kinda bad noise. It definitely did not separate, but something must have happened w/ a tendon. I am not going to do heavy flyes for a few months, maybe never again. They're not worth it, and I'm really falling apart. After it popped I ran quickly upstairs and got some ice on it. In the process I barely stopped short of running over some poor girl, who looked very, well, shocked. I apologized after I'd gotten some ice and the adrenaline had gone down. All in all it's no big deal...I'm going to bandage it tomorrow and squat right through it...will be the very least of my worries. Back on schedule w/ upper body on Tuesday.

Workout was good before that...one week and some progress should be evident.

rookiebldr
08-30-2003, 11:02 PM
Originally posted by Escape01
I should have my first from-scratch program of the semester up and running by Wednesday, and if it is as good as I intend to make it I'll be very, very psyched.


:newbie: ;)


Originally posted by Escape01
70's X 8
70's X 6 + bad overextension

On the second set my left shoulder lost it's position and support and something made a kinda bad noise. It definitely did not separate, but something must have happened w/ a tendon. I am not going to do heavy flyes for a few months, maybe never again. They're not worth it, and I'm really falling apart. After it popped I ran quickly upstairs and got some ice on it. In the process I barely stopped short of running over some poor girl, who looked very, well, shocked. I apologized after I'd gotten some ice and the adrenaline had gone down. All in all it's no big deal...I'm going to bandage it tomorrow and squat right through it...will be the very least of my worries. Back on schedule w/ upper body on Tuesday.

Workout was good before that...one week and some progress should be evident.

Ouch, this doesn't sound good yet you're going to power right through it. WOW. Here's hoping it heals fast.

Escape01
08-31-2003, 04:34 PM
Rookie: I am very excited to start writing a lot of my own stuff with just an idea in the beginning instead of getting a class outline or part of the source code or some other type of a built-in start. Shoulder felt MUCH better today...good sign. It's somewhat sore, but it's raining a ton here and everything feels decent, so that's pretty good.

Squats:

Warmups
315 X 4
365 X 1
385 X 1
395 X 1
395 X 1
385 X 2

385 for a double is awesome. Best I've done. Strength must be getting better. Next week up more in weight...hopefully new maxes w/in a few weeks at most.

Box Squats (Box = 7 35's):

hahaha, he said box.

315 X 2
325 X 1
335 X 1

Very good. 335 is a max. Knee felt much better.

Front Squats:

hahaha, he said front.

:scratch:

295 X 2
305 X 1
315 X 1
320 X 1

320 is a max w/ depth check (I think). Very good.

Other: Weight postworkout = 214 lbs.

Must keep working...

chris mason
08-31-2003, 05:58 PM
Good job on the lifts. What sort of style do you use when squatting?

rookiebldr
08-31-2003, 10:00 PM
Originally posted by Escape01
[B]Rookie: I am very excited to start writing a lot of my own stuff with just an idea in the beginning instead of getting a class outline or part of the source code or some other type of a built-in start. Shoulder felt MUCH better today...good sign. It's somewhat sore, but it's raining a ton here and everything feels decent, so that's pretty good.


Yup, coding is ace. Treat it like it's a work of art and you'll love it forever. mmmm, I miss it alot.

IceRgrrl
09-03-2003, 12:02 PM
Originally posted by Escape01
Molly: I got an A in a Financial Analysis class. Last class of my econ major, so now I've basically graduated. The class was pretty much just statistics, which is nice b/c I find that much more interesting than actual finance theory. This whole year I am doing all computer science and math, since that's what I have left (and what I really love). This semester I'm taking software design && implementation, computer architecture, abstract algebra, and an independent study in cryptography. I'm planning to work far harder than I ever have (and this week, well, that's already happened) and really do something useful. I should have my first from-scratch program of the semester up and running by Wednesday, and if it is as good as I intend to make it I'll be very, very psyched.


Well congratulations on finishing one degree and more importantly, on finding/starting what you REALLY want to do with all that education/further education...that's what it's all about :) One course of study leads to to stumble onto something tangential and then the connections and growths from that start to get really exciting, as you seem to be finding. That sounds like a pretty intense courseload, especially with that programming *shudder* Good thing you have the workouts to blow off steam and get your bad self out of the labs ;)

Escape01
09-04-2003, 12:38 PM
Mason: I use an Olympic style for all my squats. For regular squats I just stop at parallel, for other types I go somewhat below depending on the exercise and my flexibility that day.

Rookie: Thanks for the advice man. I actually got both my programs working...one has some seriously ugly source code that I need to clean up...the other needs a f*cking testprogram to prove it works...that is one of tonight's tasks.

Molly: Yeah, I am excited about working now. Liking what I'm doing has increased my capacity to work under any circumstances immeasurably. I think I've found what I was looking for...


Last few days have been kinda fast-paced...I'm gonna deadlift later today...am pretty drained, but should be fun.

Tuesday's Workout:

Bench:

Warmups
275 X 2
315 X 1
325 X 1
315 X 1
325 X 1
325 X 1
325 X 1
315 X 1

Yummy.

Biangular Rows:

4pps X 10
(4p+25)ps X 8
5pps X 3 (felt heavy)
(4p + 25)ps X 7

Not terrible...need to adjust to 5.

Lat Pulldowns to Front:

Stack X 5or6
Stack X 4
(Stack-1) X 6ish

Burned out.

Preacher Curls:

3 X 40 X 4/4

Terminado.

Not a bad workout at all. I was kinda tired, but bench was nice.

fuzz
09-04-2003, 01:01 PM
Nice weights.

Do you pretty much just max out every workout? Aren't you worried about burning out or injuries?

Escape01
09-04-2003, 07:07 PM
Fuzz: I don't always max...usually once per exercise per week...never more than that. I often work up to singles, not necessarily maximal ones. As far as injuries...well, I get a ton of those and always have (connective tissue problems). In terms of the workouts, I don't think that heavier weights are necessarily worse for injuries than lighter ones done to failure. Yes, heavy weights place more immediate stress by definition, but lighter weights done to failure have their issues also, especially relating to failure of supporting muscle groups. I actually really like endurance lifting, but the last several months I've focused on strength, and the endurance comes from the volume.

That said...today's adventures...

Deadlifts:

Warmups
315 X 4
405 X 1 (sloppy but saved pretty nicely)
405 X 1 (clean and strong)
455 X 1
485 X 1
510 X 1

510 (1255) is a new one. Excellent.

Static Hold:

415 X ~ 54 sec.

Not bad. Grip failed on left hand. Otherwise I had 15 more secs. easily.

Exploding Squats:

315 X 2
335 X 1
355 X 1
360 X 1

360 is a max. Slow and powerful, right through the sticking point. Wonderful.

DB Incline Press: (To loosen the chest a bit, and to do a set with the crazy bodybuilder dudes)...

100's X 9

Good Mornings:

225 X 7ish
255 X 5
265 X 4

Lower back is getting stronger, which is helping deadlifts. Nice.

That's all.

Must eat, finish stupid bowling simulator program, do some abstract algebra, and sleep (preferable).

Alex.V
09-04-2003, 07:22 PM
That was an excellent pull... it was faster than the 500 you hit until the very end.

Escape01
09-06-2003, 10:10 PM
Alex: Yes, it was nice. I think 515 is endangered.

Today Will, Heather and PowerMatt showed up. That was cool.

Bench:

Warmups
275 X 2
315 X 1
325 X 1
335 X 1
345 X 1
350 X close
315 X 2

345 (1260) is a max. Very happy.

Sticking Pt. Paused Bench:

275 X 4
275 X 3
275 X 2
275 X 2
225 X 6

Something like that.

Bench Lockouts (from sticking pt):

225 X 4or5
275 X 1
275 X 1
275 X riiight
275 X 1

Cool.

Reflections: So, yeah, I pretty much rely on my explosiveness to get me through to the top. So this sticking pt. work (thanks for the suggestion PowerMatt) should do some serious wonders. Bench is going up. This shall continue.

More to follow...

carolinagirl
09-07-2003, 01:02 AM
Grrrr. If y'all are going to call me by my wrong name, call me by my RIGHT wrong name.



And that's Heathererererer. :mad: ;)




Nice job today, sicko. My favorite part was "that was AWFUL!!!!!...............I think I'll do it again!!!!"

rookiebldr
09-07-2003, 01:27 AM
Nice benching, it looks like Matt has been busy helping everyone.

Escape01
09-07-2003, 05:40 PM
Heath: Um, yeah. I'll work on that name thing. Sometimes painful things are good.

Rookie: Yes, PowerMatt was a very useful resource. I think the modifications to the routine should help my bench hit 375 w/in a few months.

El dia de las piernas....

Squats:

Warmups
315 X 4
365 X 1
385 X 1
395 X 1
395 X 1
395 X 1

Not exceptional. But solid. I should sleep more to assist in recovery.

Front Squats:

295 X 2
305 X 1
315 X 1
325 X 1

325 is a max and it was easy. Very good.

Hanging Leg Raises:

3 X 20lb. X 8

Good.

That is all.

Reflections: Need to be very careful about the whole taking care of self thing this week...I need to be just as wired on Friday as I am on Monday.

Escape01
09-09-2003, 09:35 PM
Today I missed my first workout in a while. I got very little rest again last night. I thought it would be enough to function, but as the day went on I deteriorated a bit, so I didn't want to do an unproductive/possibly injury-causing workout. So I did some much needed cardio.

X-Bike:

30 min. L 12. Hill. 12.26mi.

I did this with a very good competitive triathlete (sub 5-hr. 1/2 Ironman). I got handed. It was good for me...cardio has been neglected.

fuzz
09-09-2003, 09:50 PM
Have you used chains or bands or anything to help with explosiveness?

WillKuenzel
09-10-2003, 03:21 PM
Good call on taking a break. Its tough to do but your body will thank you tomorrow and if you could ever get some sleep you'd be rocking those weights. Good job on the cardio too btw! You won't see me doing that.

rookiebldr
09-10-2003, 03:22 PM
:withstupi

FFeJ
09-10-2003, 03:54 PM
excellent benching and deads!

Escape01
09-11-2003, 08:32 PM
Fuzz: I've never used bands. I have used plyometrics and several other lifting variations.

Will, Rookie: Yeah, the break was necessary. I have plenty to focus on outside the gym right now. It was good to get some decent work in today.

FFeJ: Thanks man...

Today I felt pretty damn fried, esp. my lower back. And I really just didn't want to work out some of the time, but I managed to focus enough to put together a decent overall day.

Deadlifts:

Warmups
315 X 4
405 X 1
455 X 1
4 X 475 X 1

The 475's got progressively slower and harder, so I stopped short of the 5 I wanted to do. Oh well, it's a good percentage of my max.

Olympic Squats:

315 X 2
3 X 335 X 2

Not bad. Flexibility was off today, so depth wasn't as good as Oly Squats should be. But I was well below parallel, and strength wasn't bad, esp. in quads.

X-Bike:

15 min. Hill. L 12. 6.33 miles. Not terrible I guess for after deads and squats. I would like to hit 7 sometime relatively soon. I think cardio will make a big comeback over the next several weeks. It usually comes back fast.

Este es todo...

Escape01
09-14-2003, 01:48 AM
I woke up today feeling a bit off b/c I'd gone to bed so late, but that soon disappeared and I've felt REALLY good all day...

I did something a little different that I think I'm going to start doing a lot more of. I am going to really hit the cardio, so I need workouts from which I can recover faster. I may lose some weight. That will be good as long as I lose no strength.

Dynamic Bench:

Warmups
225 X 3
245 X 5or6
4ish X 265 X 3
4or5 X 255 X 3

Rest periods about a minute and a half.

Same idea on back...

Biangular Rows:

4pps X 3
4or5 X (4p + 10)ps X 3

Lat Pulldowns to Front:

5 X (Stack-2) X 4

The second to last set had more than four reps. I think about six. Musical credit to Survivor...

Elliptical:

15 min. L 14 RPMs in the mid 80s. Good.

Alex.V
09-14-2003, 02:08 AM
Dynamic bench was fast as hell, just thought I'd throw that in.

WillKuenzel
09-15-2003, 09:18 PM
Geez at you and that freaking cardio you can do. That might be one of the reasons your legs are so freaking amazing. Good job on the bench work.

rookiebldr
09-16-2003, 01:21 AM
I had this impression you were already pretty lean. So cardio for the health benefits?

Escape01
09-21-2003, 03:32 AM
So I disappeared for a while. Lots to do. I ended up having to drop a class (abstract algebra) which is unfortunate because it was interesting. The reality of writing software programs on a weekly basis hit pretty hard. I am very happy with the first program I am just finishing now, but the time involved to do a first-class job is beyond what I would have ever expected. I will soon also be writing a good bit of assembly language code, which will also be time consuming. I love it all to death...that may well be why I have no desire to do any of it half-assed. So I decided that taking one fewer class would allow me to do the kind of work I'd like to do in my other classes, and I think it will turn out to have been a wise decision.

Will && Rookie: Cardio...well, many reasons. I do in fact think that it helps bring out the legs a lot, especially when done the way I do it, so that it's also a pretty effective lower body muscular endurance workout. The reason I do it is pretty basic. It simply feels good. The rest of the day afterwards...and maybe more importantly just in general life. Having great endurance makes everything seem easier. It's the ultimate confidence boost. It's what you can lean on in any taxing situation. I do think that the aesthetic benefits are real (hell, bodybuilders do a lot of it). And I think that the benefits for lifting are real as well (work capacity increase is excellent...though I definitely know that overdoing the cardio can cause both fatigue issues and unwanted muscle fiber type conversion). But its pretty much all about the way it makes your daily life better. That's why we all do what we do anyway, right?

Thursday's Workout (or what can be remembered of it):

Deadlifts:
(speed)

Warmups
315 X 3 (fukking bar rolled...had to unrack and switch)
315 X 3
405 X 3
2 X 425 X 3
445 X 2or3
405 X 3

X-Bike:

L12. Flatland. 15 min. 6.81mi.
Distance good here...flatland is easier than hill. Not a bad effort.

Reflections: I was exhausted that whole day. I came home after and slept for a long time.

Saturday's Workout:

Bench:
(speed)

Warmups
8 X 275 X 2

Paused Bench:
275 X 1
3 X 285 X 1
2 X 275 X 1

One-Arm Tricep Pushdowns:
90 X 5/5
90 X 6/6
90 X 5/5

Front Squats:
(speed)

Warmups
275 X 2
4 X 285 X 2

X-Bike:

15 min. L 12. Hill. 6.75 mi. MUCH IMPROVED. Very happy w/ this.

Reflections: Today was a good workout. Bench felt like a lot of weight at first, but eventually things seemed to come together well. I remember being very sad when going to the gym today that it was not a leg day, so I decided to throw in some front squats for mental health. And since I won't squat again 'til Monday (and I won't do fronts again then), they probably did me some physical good as well. Excellent.

Franjipani
09-21-2003, 03:45 AM
Originally posted by Escape01
The reason I do it is pretty basic. It simply feels good. The rest of the day afterwards...and maybe more importantly just in general life.

So true:thumbup:

Glad to hear the software programmes are top notch.....no point in doing anything half-assed:D

IceRgrrl
09-22-2003, 10:25 AM
Originally posted by Escape01

Will && Rookie: Cardio...well, many reasons. I do in fact think that it helps bring out the legs a lot, especially when done the way I do it, so that it's also a pretty effective lower body muscular endurance workout. The reason I do it is pretty basic. It simply feels good. The rest of the day afterwards...and maybe more importantly just in general life. Having great endurance makes everything seem easier. It's the ultimate confidence boost. It's what you can lean on in any taxing situation. I do think that the aesthetic benefits are real (hell, bodybuilders do a lot of it). And I think that the benefits for lifting are real as well (work capacity increase is excellent...though I definitely know that overdoing the cardio can cause both fatigue issues and unwanted muscle fiber type conversion). But its pretty much all about the way it makes your daily life better. That's why we all do what we do anyway, right?


I agree wholeheartedly. I was having this discussion with Heath in her journal...about how cardio seems to be a mood elevator along with all the other benefits. :)

And love the "front squats for mental health" comment... ;)

Escape01
09-28-2003, 02:18 AM
Workouts:

Friday:

Squats:
(speed)

8 Xx 4 X 315

Fun. But did cause a lot of soreness. But very fun.

Weighted Sit-Ups

5 X 10 X 45lb.

Also fun. Also soreness.

That was all. I was somewhere beyond exhausted...most of my body was shut down. Ouch.

Saturday:

Bench:
(speed)

3 X 4 X 255
2 X 4 X 265
3 X 4 X 255

Entertaining.

Biangular Rows:
(speed)

4pps X 8ish
5 X (4p + 15)ps X 5

Cool.

Lat Pulldowns to Front:
(speed)

3 X Stack-2 X 4
2 X Stack-2 X 5

eh...

Elliptical:

20 min. L14. RM floor 80

Very solid considering leg soreness.

...that's all

Reflections: I was tired on Friday. I slept Friday night and today has been more productive. I need to start sleeping. I've been saying this for 10 years.
I had some good ribs tonight for dinner. I asked the waitress for girl advice. She was nice and listened/smiled as I described things...she even offered some possible explanations. None of which really make all that much sense, but oh well, girls rarely do.


Molly, Franji: Good to see others agree. Cardio is awesome for all the right reasons. And who doesn't incorporate front squats as part of a complete mental health regimen?

fuzz
10-20-2003, 11:32 PM
So.

How is the lifting of weights going?

WillKuenzel
10-20-2003, 11:36 PM
His quads probably got too big to do that anymore.

fuzz
10-20-2003, 11:37 PM
Maybe he's just an elliptical junkie now.

PowerManDL
10-21-2003, 12:47 AM
He was down to 8% BF on Friday.

fuzz
10-21-2003, 12:49 AM
Yep.

Total cardio bunny.

carolinagirl
10-21-2003, 06:57 PM
I don't think cardio bunnies are supposed to be that hairy.