Future

[Future]

Monday's Squat session. I dont use wraps etc. Just a bb'ing belt for now.

1. Squat
135x20
225x10
315x5
405x1
495x1
675x3 DEEP...2" below parallel
675x3 "" "" "" ""

2. Chinas
495x5 with 3 count pause at hte bottom
405x10x2 paused every rep and the last rep was a 5 sec. pause.
**KILLERS!!! is gonna be what I call Chinas now.

3. Leg Extensions
170x20x2
**just for a burn

Short and sweet.

[rookiebldr]

Awesome squating dude. Welcome to the journal section.

[Future]

Thanks! This is a pretty cool site.

Friday: Tris

1. Dumbell SKulls (dumbell in each hand)
35x15
50x10
80x6
75x9
70x9
65x15
50x15

2. One Arm Pushdowns
120x4,8
110x3,6
100x9 ???
80x8,15
60x10,15

3. Rotator work

My left tricep was really weak for some reason. I am not sure why. I dont get what the deal is. It just wouldnt contract as well on my pushdowns.

[ReturnedFire]

Awesome squating dude. Welcome to the journal section.

+1

keep up the good work! :ninja:

[Saint Patrick]

What exactly are Chinas?

[Dedicated]

Good luck with your journal!:)

And yes what are Chinas, they sound cool whatever they are heh.

[Future]

Thanks Guys.

China's are squats that you go all way doen to your calves and then come up half way and the go back down etc. It stretches you out and keep constant tension on your quads, hams and glutes. Very tough. I also like to pause at the bottom.

[Anthony]

Wow, awesome squatting. I look forward to reading more of your journal!

[RuLess]

squats are insane man, whats your stats?

welcome to wbb btw..

[Future]

http://logo.cafepress.com/4/352230.189934.jpg

Thanks. I have a long way to go. My current bests are 830 squat, 530 bp, and a 710 deadlift. Right now I am getting use to my bulked up 280. I want to either cut down to 242 class or take more time to grow into my 275 class. At 275 I hope to total close to 2300 or so using just IPF regulation equipment.

[RuLess]

btw where u from in ohio, i train @ world's over westchester out of cincy.. nice stats

[Shane]

http://logo.cafepress.com/4/352230.189934.jpg

Thanks. I have a long way to go. My current bests are 830 squat, 530 bp, and a 710 deadlift. Right now I am getting use to my bulked up 280. I want to either cut down to 242 class or take more time to grow into my 275 class. At 275 I hope to total close to 2300 or so using just IPF regulation equipment.

You have a long way to go? That's some pretty damn impressive lifting mate.

[rookiebldr]

:withstupi

[Future]

btw where u from in ohio, i train @ world's over westchester out of cincy.. nice stats

I live not far from Toledo.

[Future]

You have a long way to go? That's some pretty damn impressive lifting mate.

Thanks. Yeah I am glad were things have gone but I am still needing to really improve alot to be at the top of my game. I guess I should have stating it more clearly. :)

[Future]

I didnt train on Saturday and wont on Sunday.

My normal routine for now is M-W-F-Sat.

Mon: BP training

Wed: Squat

Fri: BP assistance

Sat: Deads

I do alot of other thing s surrounding each workout but those listed ARE the focus on that respective day.

[Future]

Goals by October are 900+ squat---550+ bp---800+ dead. Time will tell.

[raniali]

what can i say - you rock.
i feel kinda stupid posting in your journal since
1) i have nothing to offer
2) i never post in (or even read) journals

glad you decided to join the crew here, though.

[Future]

Thanks! I try. :) You can offer lots. You are way too intelligent.

[chris mason]

Well, good luck in reaching your goals. Are those individual gym lift goals, or competition 3 lift goals?

[Future]

Comp goals.

[Future]

Ok, first ME day for BP. My meet...and the first one in a long time...is in mid June. APF Ohio States. My goal is to total elite which is 2000 lbs for the 275 class. Should easily happen on my first attempts...I hope.

1. Close Grip Incline (bench tipped on one of my sets but I was ok.)
135x15
185x5
225x3
275x3
315x3
335x1
365x1

2. Pin Presses (3" off chest; normal grip)
315x5x3

3. Dumbell Skulls (one for each hand; 60 sec rest; not sets to failure)
40x12
75x6
70x8
65x10
60x10

4. One Arm Pushdowns (45 sec rest)
90x15x3

5. Seated Rows
200x12x3

6. Straight Arm Pushdowns
50x20

Done. Ok for a first workout. I need to figure some things out with my gym to make sure I can get some solid training without dying. :)

[WillKuenzel]

I've had to do some arranging of plates and stuff around platforms to keep them from moving around. Mabye if nothing else, you can talk to the management about getting some of them bolted down.

Is there a big difference in IPF and APF regulations on what you can use?

[Future]

Yes, there are HUGE differences. IPF is deeper and stricter about equipment use...and they test. APF pretty much allows double layers anything and more along with double length knee wraps...and squat depth is pretty sketchy.

[Future]

Well, I am off my show. Starting my offseason diet. Training for USAs next year I hope...although I tore my labrum last Monday.

Highlights of today...

Shrugs 545x6 **slow and controlled**
Alternating Dumbell Curls 65x9
Pushdowns stackx9 **one arm**

[Future]

Off day. Just ice/heat for shoulder. Legs tomorrow.

[joey54]

No DC right now I see?

[Future]

No. Healing. Not really sure what my options are besides just doing what I can.

[joey54]

Thats true. Is the shoulder a full tear or partial?

[Future]

Not sure. Just gonna take Chris' advice on resting for a while.

[CoCoa]

I'm here in Toledo, you're a smart fellow to move out to AZ, lol.

Killer pic, no doubt you'll do damage at a future bb comp.

[Future]

Im from that area. Great up near Bryan, Ohio.

I love it out here.

[Future]

Just resting still. Bodyweight is steady at 275-277. Doing meals like instructed. Basically each meal has 50 grams carnbs, 35 grams protein and 18 grams fats. I eat as many meals as I feel I need based on hunger. So somewhere in the 7-10 meals a day range.

[Sidior]

Glad to see this journal up again, you are ****ing large man. I'm looking forward to following your training up to USAs.

[Clifford Gillmore]

Agreed. Your looking MONSTEROUS dude. I'll definately follow along with your progress :)

[Future]

Thanks guys! I'll be here. I need to make a board home. Chris is a good guy and someone I call a friend. Only journaling here...I will be here alot. :) No more power days...just a poser. :)

[275er]

Good to see you here Shawn, always enjoyed your log at the other place back when I was messing with DC. Still strong as ever I see!

[Future]

I'm trying.

This past couple days were not too bad. Can only do pushdowns right now so that was pretty tough. MAnaged the stack with some weight added for each arm. I did romanians yesterday with 585x7.


aE4YrutShe4
http://www.youtube.com/watch?v=aE4YrutShe4


Edit; Embedded for you :)

[vdizenzo]

Dude, you're an f'ing house!

[Future]

Maybe a small apartment. ;)

[Future]

Last night was so so....

Did barbell rows with 405x10. That was pretty much it. Still cant ever come close to training chest.

[Clifford Gillmore]

Awesome strength big guy, looking pretty damn strong!

[Future]

Chris gave me some help for my shoulder. I hit triceps and traps. Some cardio. I was able to do dumbell skulls as well.

[joey54]

How does the shoulder feel doing what you are doing?

[Future]

Ok, its been depressing but its improved. I was able to decline 415 for 5 reps last night. I have to keep my form very tight. Not much I can do for shoulders etc.

At this point, I have decided to focus on family etc so I am done competing...besides in the gym. :)

[Future]

I put this together for a friend. Just kinda fun.

[THE BRUTE]

Freak!
Tb

[Future]

http://www.youtube.com/watch?v=zDJ5_kSsGqU

[Future]

Feeling better....

[Future]

Sorta tweaked my shoulder. It was my fault. Not being smart.

1. Decline bench 430x3x3

2. Dumbell BP 100x10x5 **haven't done this for a long time from injury**

3. Upright Rows 135x10x3

4. Laterals 30x12x3 **in pain*

5. Dips Bwt+45x10x4 **felt great; havent done these for a while**

6. Standing Crunch 90x20, 120x10, 140x10

Fast done.

[Future]

Yesterday...

1. Modified Kroc Row (used Tbar row...weird but worked)
45x10
90x10x3
100x10x2

2. Barbell Curls
65x15
85x10
145x3x3
85x20

3. Dumbell Preachers
30x10
35x10
40x10

4. One Leg Press (some old heavy sled)
Sled x 20
+100x20
+200x20
+300x10
+400x20 easy but breathing held up so thats great

5. Standing Calf Raises
315x15
375x15
375x13
375x10

Good session....

[Future]

http://www.youtube.com/watch?v=I507-ELPUa0

Also doing H raises as Chris suggest.

[Future]

1. Close Grip BP
135x20
225x10
315x5x5

2. Floor Press
135x10
225x10x2
275x5 **shoulder very sore...stopped**

3. Incline DBP
40x10
50x10
60x8
70x8
80x8
90x8
100x8

4. Hammer Iso SP **very light and tentative because of left shoulder**
45x10
90x8x4

5. One Arm Pushdowns
90x10
90x10
100x10
105x10
105x10

[View 1]

Solid workouts, hopefully your shoulder heals up quick I have some RC issues and man its a pain sometimes.

[Future]

Thanks. Been on going since July. Most likely needs surgery. Working around it the best I can. I made the mistake of doing wide grip chins and changing my grip on declines.

[Future]

Off day. Maybe some light cardio and stretching.

Woke up took Opticen with extra scoop of protein; blended with green apple. Also had a cup of oats, apples, cinnamon, splenda and light butter. Nice way to start the day.

[Future]

Diet is helping. Added carbs in finally.

http://i174.photobucket.com/albums/w86/shawnbellon/IMG00382.jpg

[Future]

Off day. No cardio. Left shoulder is gonna need alot more rest.

[View 1]

Off day. Maybe some light cardio and stretching.

Woke up took Opticen with extra scoop of protein; blended with green apple. Also had a cup of oats, apples, cinnamon, splenda and light butter. Nice way to start the day.

How does the apple in the shake turn out?? Do you use ice or just water? I have thought about doing that in the past but just thought it would turn into a giant mess and so I have never even tried.

[Future]

I chop it up and then use my mixer wand to finish it off. Good texture and tastes good.

[Future]

Tonight...

1. Manta Raw Squats (just with belt)
245x10
345x8
445x3
535x3
565x3

2. Hacks (not sure what the sled weighs but its some old paramount thing that is anything but comfortable)
+200x10
+300x10
+400x10
+500x10

3. Hammer Iso High Rows
45x10
90x10
135x5
180x5x5

4. Hammer Curls
60x8x4

5. Calf Ext (on leg press machine)
Stack x 25 x 3

Good session. Weighed 270. Opticen pwo with fruit. Added in some 100% casein later.

[Future]

http://i174.photobucket.com/albums/w86/shawnbellon/utf-8BSU1HMDAzODYuanBn.jpg

A little leaner....

[Future]

Feeling good. Weight was around 267 today. Lost a bit from water. Busy so little time to drink.

http://i174.photobucket.com/albums/w86/shawnbellon/utf-8BSU1HMDAzODkuanBn.jpg

[Future]

Took off another day. Had a seizure and just a little off today. Normal but need the extra day.

[View 1]

Took off another day. Had a seizure and just a little off today. Normal but need the extra day.

Are you ok? One of my friends 15 month old son had a seizure a couple days ago hes still in the hospital, hope your recover quick and this was just something random.

[Future]

Oh yeah thanks. Normal stuff. Doesnt happen much at all.

[jed]

god damn bro, you are freakin jacked! more pics! :windup: haha. hella strong too, man, a real motivation at such low BW/BF%.