Stumps Journal - The cut to 180

[KevinStarke]

Ace speed work stump

[Stumprrp]

thanks kev

[Stumprrp]

Monday 1/30/06

Breakfast Cheerios with skim, banana, apple
Lunch Chicken sand on wheat, carrots
Dinner Chicken, rice, broccoli, beats

Cardio Basketball

BB Bench
45 x 10
135 x 10
135 x 10
205 x 5
205 x 5 so hard man
195 x 4 what the hell
185 x 3 i blasted up from the chest and my like arms shut down
185 x 3 same thing

by far the biggest plateau in my lifting career, someone please help me with this, my back and legs overpower my push power so much.

DB Incline
75 x 4 wow
65 x 5
60 x 5 weak, just horrible

Dips
BW x 8
BW x 6 fried and just pissed

didnt even attempt to do another chest thing, i may need a week off i dont know, never missed before in my total time working out. since this stuff sucked i decided to do what i enjoy doing.

ATF Front Squats
45 x 10
45 x 10
135 x 5
135 x 5
135 x 5 very comfortable and easy to go atf

1 Arm Row (made a dumbell thing out of a small square curl bar)
135 x 5
155 x 5 well something decent for once

Cardio 2 miles of HIIT

as you all can see crappy day for me, at least my friend did 225 x 5 on squat at 123, that made me pretty happy, MEH MEH MEH

[KevinStarke]

More Speed Bench And Close Grips More I Say!!!!!!

[Burning Angel]

Aint Sheet Haha My Right Hand Man Bob Impressive Make Me Look Silly At The Gym But Ill Catch Up Ahha

[Stumprrp]

**** kev ive been doing this man, i dont know bro we will see. switch to dumbbells for a while and start doing shoulder exersizes?

[KevinStarke]

Yah try going heavy with the dumbells. I've done that back in the day and its helped my strength alot. Change is good!

[Coke]

by far the biggest plateau in my lifting career, someone please help me with this, my back and legs overpower my push power so much.


If I am not mistaken, that's quite the norm for the push work to be subpar to the pull movements and legs. doing good though bro and don't forget it - ;) ...the benching and what not is bound to come up to your satisfaction.

[Stumprrp]

thanks coke, it just frustrates me how much i struggle with pushing when i can pull 155 with 1 arm. but i think next week i am taking a week off and just running, then possibly constructing a pull/push/leg routine to try for a while.

[KevinStarke]

I've noticed that alot of people have the most problems with bench opposed to squat and deadlift, its just something you have to work at.

[Mik]

I feel your pain man. My push has always been weak. It's teh suck!

[Stumprrp]

yeah guys im going to work hard to fix it with 5 x 5 dumbbell bench and shoulder presses.

[lilmase1153]

youll work through it stump so long as you stick with it...

[Stumprrp]

thanks mase

[Stumprrp]

Wednesday 2/1/06

Breakfast honey buches of oats with 1%(momma wont buy skim), apple, banana
10:00 snack my lunch lol, chicken on wheat with carrots
Lunch nature valley peanut bar crap and a skim milk
Dinner Fettecini Alfredo (FLUCK) and salad, apple juice

Cardio Basketball, 2 games

Deadlift
45 x 20
135 x 1
185 x 1
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1 PR
315 x 1
225 x 1
135 x 1

BB Shrugs
45 x 20
135 x 5
225 x 5
315 x 5
405 x 5
500 x 5 PR painful, barely, but did it.
405 x 5
315 x 5
225 x 5
135 x 5

Chinups
BW x 4 WU
BW x 10
BW x 6
BW x 4

1 Arm Row (made my own dumbbell with a small bar)
150 x 5
135 x 5
115 x 5

Cable Curl
180 x 5
180 x 5
170 x 5

DB Standing Curl
40 x 5 wow this was so hard
35 x 5 wow still hard
30 x 5 ok time to go home

Cardio Mile run (8:00)

Thoughts : deff a good comeback to my crap push day, but im sitting with no shirt right now and my stomach is SO BIG *runs in the corner and beats it*

[Stumprrp]

one thing about cutting is my arms are getting so small, i miss having like 18 inch fat blob arms =D

[KevinStarke]

Congrats on the deadlift PR man!

[lilmase1153]

one thing about cutting is my arms are getting so small, i miss having like 18 inch fat blob arms =D
they will get back to 18 inches but with more deffinition..

damn good pull man, your back is diesel....

[Stumprrp]

thanks man, i guess just from having so much fat on it it got strong, + im a big boned type whats that like an echomorph or something? lol

[Coke]

Awesome work throughout, particularly with the deads and shrugs where you got pr's...crafty db rows bro.

[Stumprrp]

thanks man, yeah i took like a square curl bar its like 1 foot long, just loaded plates and pulled from the top, held on to some random thing and boom, a new way to 1 arm row! lol

[mrelwooddowd]

I think your bench #'s are right where they should be. It's always gonna be less than your squat and deads (unless you're ME..lol), and keep in mind that you're cutting. With the food intake you have going, a plateau is inevitable. Don't sweat it..just ride the wave until you hit the beach.

[Stumprrp]

^yeah i guess so, just frustrates me, still gonna switch stuff up after i take a week off.

[SpecialK]

Nice work on the dead PR. 4 plates is a milestone!

[Stumprrp]

Friday 2/3/06

Breakfast Cheerios with skim, orange, apple
Lunch Chicken on wheat, carrots
Dinner Greek salad pocket

Cardio Basketball

testing...

DB Bench
75 x 7
80 x 7 Testing this for 2 weeks from now, new routine

BB BTN Press
95 x 7
95 x 7 Testing

BB CGBP
135 x 10
135 x 10 Testing

these are all nice, time for the main event

Full Squat
45 x 10
135 x 10
245 x 5
265 x 5
285 x 5 tough

Rack Squats (5th notch on a regular rack? its about a half squat)
315 x 5 joke
365 x 5 joke
405 x 5 joke, 450 - 500 as long as i have a belt

Cardio Basketball again

This was a good workout before a weeks rest, the new exersizes feel good, db press is much harder and with legs up. Rack squats i wish i could go about 1-2 inches lower but the only rack they got in there so i have to make dew, if i put it 1 notch lower its like parallel.

I will post the new routine for next 2 weeks later.

[Stumprrp]

New Routine Plan for 2/13/06

Diet
Somewhat the same, staying away from all junk, this time will be stricter, no cheat days, cutting away excess carbs, upping protien amount. Fruits, meats, nuts, vegys, dairy.

For beverages it will also stay the same, water and milk with juice when i have a sweet tooth, also my nightly cup of tea.

Cardio
Usual basketball when we get there, usually half or full court 2 v 2 or 3 v 3, 1 or 2 intense games to 11. After workout 1-2 mile run of sprinting or HIIT, leg days are usually 1 mile because its hard. Incline on some days to vary.

Routine - 3 Day Split - Push Pull Legs

Monday - Push

Dumbell Bench 5 x 5 - i will do this until 100 5 x 5 is achieved, then back to BB

BB BTN Press 3 x 5 - need a strong shoulder WO for bench, i like this

BB CGBP 3 x 5 - blow out the tri's to get bench strength up

Dips 3 x 5 - more chest/tri/shoulder work here

also will throw in some other tri workout maybe a superset.

Wednesday - Pull

Deadlift - pyramid up 1 x ? or 3 x ? obvious reasons its the main back WO, will vary this weekly with heavy rack pulls also 1 - 3 x ?

BB Good Mornings - another strong back hitting workout that will also hit my hammys hard, this way i can squat full force friday. Not sure on this, probley 3-5 reps of 5 or so sets.

BB Row - for the back and bi's, 5 sets of 3-5 reps, possible variation each week with weighted chin ups.

BB Shrugs - for the upper back and traps, 5-10 reps of 5 or more sets.

Also will put in a bicep exersize such as ez curl, possible superset.

Friday - Legs

Full Squat - best out there, 3 sets of 5 reps, heavy, hard, painful.

Rack Squats - to hit the mid upper section of the squat, 3 sets of 5 reps, heavy, hard, painful.

SLDL - hit the hammys a bit more ,and the back of course, 3 sets of 5 reps, heavy.

Standing Calf Raises - 3 sets of 10 reps, heavy, gotta get the calfs a bit.

Abs + Obliques
most likely will hit mwf with the 2 machines they have for them.

This is what i want to follow for a while, i am hopping to get lean for the summer, im still 205 and very large, im hoping 180-185 will be good.

[mrelwooddowd]

When you say "rack squats," do you mean Smith Squats? Or Hack Squats? Or are you free squatting in a rack, as opposed to free squatting out in the open with no safeguard?

[Stumprrp]

squatting in a regular power rack with the guards set in a higher then normal position

[Coke]

Doing almost too good with the cardio/basketball bro, lol...but that split is excellent and cannot be any better except I would like to suggest maybe some bent over lateral raises on pull day and doing some front raises and regular front shoulders presses as opposed to behind the neck on push day (I've learned from experience they are a killer, but everyone is built differently). I'd also add some stiffies on leg day. You're one super cat who is making headway.

[Stumprrp]

thanks my man! i may do that.

[Stumprrp]

Monday 2/6/06

Breakfast Cheerios with skim, apple
Snack Peanuts
Lunch Natty PB on wheat, skim
Dinner Spoonful of spagetti, steak tips

Cardio
Basketball - 1 game half court to 11, 1 game full court to 21, 1 game full court to 11

HIIT - 2 five minute sessions, 30 sec run 30 sec jog

Abs
Crunch/Oblique Machine Superset 120 x 20 x 3 each

tough not lifting at all but i need the week off not just to rest but for other stuff, cant wait to lift left week and hope to finish off my cut, this stomach has to go.

[mrelwooddowd]

Doing, great man...keep it up!

[Stumprrp]

thanks man

[Stumprrp]

still no lifting or cardio this week since monday, been sick all week with a small sinus infection, i could of went to school today but i had a 30 pg reading test i didnt read =D 99 average in cisco networking BIATCHES

this off week is hell, i want to lift incredibly bad.

[Coke]

Looking forward to your return Robby...it's always good to see U moving some iron around - get well bro.

[Stumprrp]

thanks alot for the postive words coke!

i got 2 back pictures in the pic forum if you guys wanna make fun of me =/

yesterday i did all OLY lifts just testing before i had to leave, my friend showed me how to clean with 115 and that x 5 was no problem, also did push press 115 x 5 and front squat 115 x 5 rock bottom. after the cuts over i might switch to all olympic but with that i dont think ill get any size off of it because i dont know why my arms are so small and yet i can pull so much.

[KevinStarke]

Powercleans are fun, I dont think I have the coordination to ever snatch though.

[Stumprrp]

yeah i still need to have one of the workers at the YMCA show me how, i mean even on some sites when i researched oly lifting for about 2 hours reccomended them, clean and jerk really hits the whole body, snatches are just iono weird, and we all know the squat owns all.

[mrelwooddowd]

Pulling isn't a whole lot about arms, dude. It's back and legs, mostly..

[Stumprrp]

not just deads but any motion such as the row, without any back movement i can row 150 one handed but if i ever tried to press that forget it.

w/e, after this cut is over im switching over to olympic training for a while.

[Stumprrp]

well all after a week of cheating and no lifting i will be back full force tomorrow with an ultra strick diet and routine, hopefully will end the cut in like 3 months.

[Stumprrp]

Monday 2/13/06

Breakfast 1 packet of oatmeal, apple, coffee, 2 hard boiled egg white
Lunch Turkey on wheat
Post Workout Small protien shake
Dinner 1 lb T bone =D, cabbage

Cardio 1 Lots of shoveling
Cardio 2 Basketball
Cardio 3 .50 mile run, tired

DB Press
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5 not bad pretty easy

BB BTN Press
100 x 5
105 x 5
105 x 5 easy

BB CGBP
185 x 2 WOOWWW thats horrible
175 x 4 grr
165 x 4 grr
155 x 4 grr

Dips
BW + 25 x 5
BW + 25 x 5
BW + 25 x 5

Smith ATF Squats (to stretch out, rock bottom like olympic, 5 sec hold)
95 x 2
135 x 2
205 x 2 just messing

Pretty nice to be back, hoping my push strength will get better.

Now this is weird, i took a week off and cheated all week and...

New Weight 200 flat, first goal is made, next goal is 190, so on.

[KevinStarke]

Strong pressing Stump

[Stumprrp]

garbage pressing lol

[ArchAngel777]

thanks alot for the postive words coke!

i got 2 back pictures in the pic forum if you guys wanna make fun of me =/

yesterday i did all OLY lifts just testing before i had to leave, my friend showed me how to clean with 115 and that x 5 was no problem, also did push press 115 x 5 and front squat 115 x 5 rock bottom. after the cuts over i might switch to all olympic but with that i dont think ill get any size off of it because i dont know why my arms are so small and yet i can pull so much.

You would be amazed at how strong some scrawnny people are... When I was competing 8 or so years ago I seen a kid who looked like Milhouse (simpson's) and he was putting up well over 300 pounds over his head. The kid was a nerd all the way, but very strong. After I viewed that I always remember that it does not take a lot of muscle mass to be strong, it just takes muscle density.

Some of the weakest looking people can actually put up some respectable weight.

Anyway, good luck with the cleans, they are so awesome. Just be sure to use correct form. If you are wondering what they is, go to that one person's thread where we both posted and view his video frame for frame.

[Stumprrp]

thanks bro! yeah my friend is good at cleans and ive observed those other clips you said.

[Coke]

Real nice 5 x 5 db presses, great dips with weight added...fine stuff overall bro, glad to see you back in the mix!!

[Stumprrp]

thanks man, the delts are feeling it, upper back also.

[Stumprrp]

Breakfast 1 scoop whey + milk, banana, apple
Snack peanuts
Lunch chicken on 12 grain bread
Dinner spinach pie

Cardio 1 2 games of basketball
Cardio 2 5 minutes on eliptical (sp?) lvl 10

Pull Day

Rack Pulls (3 inches below knee)
45 x 10
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3 (sumo)
405 x 2.75 (sumo)
455 x miss this felt like a car, back was shot

sumo blows

BB Good Mornings
45 x 10
135 x 5
135 x 5
135 x 5

what a weird movement, makes me nervous, but hits the back like hell.

BB Row
45 x 10
135 x 10
255 x 5 this felt really heavy
235 x 5
235 x 5

meh.

BB Shrugs
45 x 10
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5 didnt feel like going higher

Abs
Crunch Machine 130 x 20 x 3
Reverse Hyper Extentions? 10 x 3

Not bad not bad, also used a tropicana fruit drink to keep me energized but that didnt work but it tasted good lol.

[Hockey66]

Nice weights there man. How much do you regular dead?

[SpecialK]

Nice rack pulls stump.

[KevinStarke]

Nice rack pulls man. Sumo rules!

[Stumprrp]

Hockey - thanks bro! 405 and im hoping for 450 by the time my cut is over, yeah weird lol.

K - thanks man

Kevin - thanks man, nah i dont like the sumo to much lol.

[KevinStarke]

Its an aquired taste. It REALLY hurts my hip joint and femur for some reason, if it didnt i'd be pulling crazy weight with it. Long live short people!

[WBBIRL]

I've never tried sumo.... dont know what the benifits would be.

Nice strength their stump, you have good back strength and should hit 450 in no time.

[KevinStarke]

Sumo involves alot more hip strength, also shortens your ROM.

[Stumprrp]

thanks WBBIRL! blah sumo also takes away from alot of the legs it seems to me.

[ArchAngel777]

Sumo is painful to me! Hey, keep up the work Stump... Just think, less than 20 weeks to your desired body weight! Don't lose faith! :D

[KevinStarke]

Sumo is much more for the legs than conventional man.

[lilmase1153]

Damn stump you are crushing those weights man

[Coke]

Truly excellent and exceptional outing Rob, love the super deads bro.

[Stumprrp]

thanks alot guys, im really hoping i look alright at 180

[Stumprrp]

Friday 2/17/06

Breakfast 1 scoop whey + milk, 2 bananas
Lunch Chicken salad on 12 grain
Dinner Grilled chicken and Risotto (italian rice)

Lower

I had absolutly no energy due to eating my lunch at 9:50 during study hall, gayyyy.

Cardio 2 games of whoop ass basketball

BB Bench
135 x 27 Why? dont ask, i could of had 30 but i stopped at 27 because im a fag and it burned to much.

ATF Front Squats
45 x 10
135 x 5
155 x 5
155 x 5 kept it light

BB Rack Squat (tad above parallel)
225 x 5
275 x 5
315 x 5 to tired to go more

SLDL
45 x 10
135 x 5
225 x 5
315 x 2 Wow, i had enough energy for 5 but i pussied out and stopped.

Talked with a trainer at the YMCA for a while and he showed us how to snatch

DB and BB Snatch
20 lb DB and 45 lb BB just messed around and put on 10's at one point, the form is incredibly hard and i sweat more then running 10 miles, its insane, what a workout, my upper back is on fire from it, lol one of my friends is so excited to do it again on monday, the switch to all OLY is soon my friends.

[KevinStarke]

Nice workout man, sweet random high rep bench always good to switch it up.

How did you like the DB snatches?

[SpecialK]

Nice work on the snatches, those things look so dangerous, I could never bring myself to try one, haha...

[Stumprrp]

haha thanks guys, kevin the db snatches he said to use to get the form down, it was only 20 lbs and light as hell, my problem is im wicked duck footed and dont go under enough, these things really show how much power someone has.

[KevinStarke]

I bet. A strong man trains at my gym and does them all the time, nutty stuff.

[Stumprrp]

strong man as in actual WSM?

[KevinStarke]

He competes in strongest man competitions yah.

[Stumprrp]

sick, whats his name i might of seen him on tv

[KevinStarke]

Oh no no, he's not famous he just competes, not on a pro level.

[Stumprrp]

i see man thats cool thats one hell of a gym you go to, i would be put to shame if i trained there and probley beat up by phil lol

[KevinStarke]

They definitelly push you hard, but sometimes thats just what you need.

[Stumprrp]

i hear you dude, you should add some oly lifting to your routine, its so taxing lol

[KevinStarke]

If we had bumper plates that could be fun, no real point in me doing it though.

[Stumprrp]

i see man, i just had 3 glasses of red whine and i feel good man

[KevinStarke]

Guinness > Wine

[Stumprrp]

hell no nig

[KevinStarke]

Pfffffft

[mrelwooddowd]

Good stuff, Stump..nice pulling!

[Stumprrp]

thanks MRELWOOD! to bad the wine wore off i was feeling great, first time ever partially drunk =D

[KevinStarke]

Wait wait, your first time drinking or your first time only getting buzzed and not blitzed?

[Stumprrp]

ive drank before but just 1 or so, im not a drinker and never will be, but this is the first time i got a really nice buzz :-)

[KevinStarke]

Hey man to each his own

[Stumprrp]

im about to make a killer sandwich.

pepperage farm 12 grain bread
chicken breast
fresh mozzarella
vine tomato
baby spinach
italian herbs
light spreading of oil

OH **** NUCKAS AND A SIDE OF BEEF JERKY AND GLASS OF MILK.

ill take pics =D

[Coke]

Super atf front & rack squats, awesome job with the deads and snatch work...sweet pre benching with high reps.

[Stumprrp]

thanks coke!

[Stumprrp]

And here she is my friends, what i listed cept with a home made olive oil dressing, italian sessoning and garlic powder, OMG IT WAS GOOD.

[SW]

I thought as you did, once. About the drinking. But I've learned to only do it once in a while, say every couple months, and when I do it, I do it RIGHT.......well, the parts I can remember are right at least. I'm told.

[Stumprrp]

haha thats cool nick, but instead of drinking ill just make those sandwiches for everyone to stay sober =D

[HILL]

That sarnie looks real good i must say. Ive just had a nice whole malt bun with 400grams of gamon joint in which was pretty tasty but not as nice looking as that

[Stumprrp]

haha oh it was good

[Stumprrp]

safe to say i might be switching to an olympic routine, today im hitting db bench 5x5, snatch grip press, snatches, and trying overhead squats =D

[Stumprrp]

Monday 2/20/06

Breakfast Special K with red berrys - 1 % milk
Lunch Meatball and pepper and mozzarella sandwich on 12 grain
Dinner Iono

Cardio 10 min on bike at 110 RPM

DB Press (feet up)
50 x 10
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

Snatch Grip BB Press
45 x 10
100 x 5
105 x 5
105 x 5
100 x 5
100 x 5

BB Snatch
45 x 5
65 x 5
85 x 4
105 x 2 horrible form
85 x 4

still working on these, very difficult.

ATF Front Squat / Push Press Superset
85 x 5
85 x 5
85 x 5 easy but tireing

EZ bar curl
115 x 5
115 x 4
95 x 5 why i did this i dont know

Cardio 2 5 minutes of sprinting
Cardio 3 about 15 min of swimming

Well, im really tired, OLY stuff is hard and the form is very difficult, dont know what ill throw out of the bag for wednesday

[Coke]

Real fine session man, even went for a swim afterwards.

[Anthony]

Whooooo, snatches! They are a lot of fun. :D

When you did your front squat/push press, were they without letting the bar down? Like, front squat x 1-->push press x 1-->front squat x 1-->etc. Aka, thrusters?

[Stumprrp]

thanks coke, haha yeah ant they are but a pain, nah i did 5 and 5

[Stumprrp]

Wednesday 2/22/06

Breakfast Special K with 1%, banana, espresso
Lunch PB and Banana =D on 12 grain, 1 scoop whey + 1%
Dinner momma cookin some sirloin tips

Cardio 1 Shot around for a while with a bud
Cardio 2 8 minutes HIIT on bike, lvl 5, 80 - 120 rpm

Cleans
95 x 10, 5 from hang
115 x 5
135 x 5

still working on form, almost like a built in deadlift

T-Bar Row
45 x 10
90 x 5
135 x 5
180 x 5
225 x 5
275 x 5
315 x couldnt pick it up
300 x 5, body movement here, alot but i dont care its a back workout for a reason

Power Shrugs
135 x 5
225 x 5
315 x 5
405 x 5
500 x 5

Assorted Bench Work - WIDE grip (index on outside of flat) w/ 3 second pauses on chest

BB Bench
135 x 8
205 x 1

BB Incline
115 x 8
185 x 1

BB Decline
135 x 8
205 x 1

DEAD. but i weight 199!

[Mik]

That is one tasty lookin' sammich up there!

[Stumprrp]

thanks, and it was damn good too.

[Stumprrp]

is about a pound or 2 of steak tips acceptable on a cut? GIVE ME A HELL YEAH

[Coke]

Awesome shrug and t-bar numbers, good cleans and benching as well bro.

[Stumprrp]

thanks big coke, cleans and bench were light just experimenting, but boy my traps are hurting lol.

i just rememberd something, i started going to the mall with friends when i was maybe 12-13, i remember going on the GMC scale and it reading higher and higher everyweek...damn the last time i was under 200 lbs was when i was 12 years old, thats horrible. lol.

[Mik]

is about a pound or 2 of steak tips acceptable on a cut? GIVE ME A HELL YEAH

*peaks in, leaves hungry*

[Stumprrp]

Thrusday 2/23/06

Breakfast A belgium waffle with walnuts and apples, egg whites
Lunch Eggplant sandwich
Dinner iono

Cardio HUGE basketball game with really good players, for a long time

Alt DB Curl
25 x 10
25 x 10
25 x 10 very light

EZ Bar Curl
75 x 10
75 x 10
75 x 10 very light

21's
45 x 21
65 x 21 very light

MASSIVE pump, veins like a mo fo wow i was happy, not bad for an off day, that basketball was nuts.

[Stumprrp]

man, i felt good about myself today when a neighbor i never talked to before asked if im the kid that is always walking around the neighborhood and said i look like i lost alot of weight...

and i just ruined it with a piece of chocolate cake, DIE CUTTING DIE!

[Coke]

Even more compliments will start pouring in when warm weather permits, it will just be more obvious...you seem to like the hoops, great way to stay in shape - requires plenty of skills as well. Good light arm day, nice to see the 21's.

[Stumprrp]

thanks big coke, i cant believe i have to snatch today with dead traps =D

[KevinStarke]

Solid workout curl jockey!

[Stumprrp]

Friday 2/24/06

Breakfast Special K and a Banana
Lunch a small chicken sandwich but my friend wanted to split another large, so we ate about 18 inches of sandwich, not cool.
Dinner iono

Cardio random basketball, shooting around and a crappy game because i ate to much

ATF Squat
45 x 10
135 x 5
185 x 5
225 x 5
250 x 3 didnt want to go anymore

Rack Squat (just above parallel)
315 x 5
315 x 5

BB Snatch
45 x 4
65 x 4
85 x 4 - tweeked something in my back, GAY.

then went to lunch, after eating a horse ended it with

Chinups
BW x 4
BW + 45 x 4
BW + 25 x 4

**** session.

[Coke]

Workout was cool bro, lol...making headway on those squats and keeping on a roll.

[Stumprrp]

thanks coke, but pigging out on pizza later on in the night wasnt at all.

[KevinStarke]

Friday 2/24/06

Breakfast Special K and a Banana

Awwwwwwwww yaaaaaaaaaaaaaah

nice squating man

[Stumprrp]

thanks kev, i friggin love red berry special K, i only with i could have it with whole milk, lol.

squatting below parrallel is such a huge difference from parallel its nuts, my max ATF would probley only be 315 or so.

[KevinStarke]

Red berry is the SHIIT! Im a 1% man myself.

[Stumprrp]

yep, im having some right now =D

[Mik]

Excellent squatting man!

[Stumprrp]

thanks! i personally think its weak but its cool, im sure i could pump out better numbers parallel

[Stumprrp]

Sunday 2/26/06

Dont feel like posting diet, good, went to gym because i was bored

Wide Grip Incline Bench (3 sec pause)
115 x 5
115 x 5
115 x 5

Cable Row
155 x 5
155 x 5
155 x 5

ATF Smith Squats (3 sec pause)
135 x 5
135 x 5
135 x 5

Sitting DB Curl
50 x 5
50 x 5

Cable Curl
150 x 10

Clean and Press
95 x 3
95 x 3
95 x 3

BB Snatch (from floor)
75 x 3
75 x 3
75 x 3

Abs
Crunch Machine 100 x 20 x 3
Reverse Hypers 10 x 3

Cool session for just going in with no friends or plan, but that walk home in 19 degrees was gay. Deffinatly dig snatches from the floor.

[KevinStarke]

Gotta love paused benchs, solid lifting man.

[Stumprrp]

thanks kev, yeah it was worth it since i just had chinese food. i love pausing on bench now. between that and going wide 115 felt like 135.

[ArchAngel777]

Now that you have made the cut to 200, you might want to have a mod update your journal to 180 or create a new journal!

Great progress! But stay away from eating out to often!

[Stumprrp]

thanks bro, yeah i know i cant help it my whole house wanted it lol, + what i ate wasnt fattning at all. mostly vegatables and chicken.

[Stumprrp]

thanks for the change ant!

[Coke]

Nice job getting in there on the fly like that, sometimes those are the best workouts. You are hardcore Rob simply for walking home that way in 19 degree weather, most folks would say to hell with that, lol.

[Stumprrp]

thanks coke!

[Stumprrp]

Monday 2/27/06

Breakfast 1 scoop whey + 1%, 2 bananas and an apple
Lunch Chicken on 12 grain, skim milk
Snack some kashi bar thing, it was high in iron and fiber, 130 cal
Dinner Chicken thieghs, broccoli, mashed.

Cardio 2 games of full court to 11, kinda ****ty.

DB Bench (legs up)
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5 once again 5 x 5 consitantly going up 5 lbs per week even on a cut

BB Snatch (from ground)
95 x 3
105 x 3
105 x 3 forms getting better

Front Squat
135 x 5
135 x 5
135 x 5 guy that worked there and has a masters degree told me that i am putting my knees in front and not using hips to go back and to work slowly to correct and it will help my cleans also, good thing!

BB Seated Press
135 x 5
145 x 5
145 x 5

Fairly nice session i guess, gotta fix that squat form!

[ArchAngel777]

Great lifting! But I am concerned over the advice that he gave you... Perhaps because I am not entirely sure of what he told you. But the idea of the front squat is to stress the quads more and prepare you do the Clean Squat (otherwise known as just the "Clean"). So, your leg position for squats should be the same position that you perform your cleans in. Make sense?

Good luck! Take care !

[Stumprrp]

thanks arch, his advice is when i was going down doing front squats is that i was leading with my knees which made them go infront of my toes, and that i need to sit back with my hips like taken a dump, he also said i should hold the bar like a finished clean instead of cross armed.

[KevinStarke]

Strong lifting nice DB benchin man.

[Stumprrp]

thanks kevin, im pretty happy with my db progress so far, 100 5 x 5 will be here soon hopefully! then i will switch it up, im guessing if i can do 100 5 x 5 my max on BB will be more then 250, although i do incline alot now.

[WBBIRL]

I wouldnt really say that DB bench strength and BB bench strength are good measuring sticks for one another. Take me for example...

When my max BP was about 250 I could rep the 80's about 6 times... it wasnt until my bench got over 300 till I could rep the 90's more then 5 times.

[SpecialK]

Do you like doing DB presses with your legs up? I feel very unstable doing any kind of benching with my feet up in the air.

[Stumprrp]

WBB - we will see everyone is different, my friend switched to DBs for about a month and his bench strength got higher.

Special k - i like it so i build up balance and cant use my legs

[Coke]

My friend likes to do his benching that way with his legs up, feet on the bench. Moving the weights up 5lbs per week is sweet and if anyone can do it, it's you my friend...nice adjustment with the front squats, great workout man.

[Stumprrp]

thanks for the kind words and encouragement coke!! i try my best, really really hope the BF is down for the warm weather.

[Anthony]

Lifts going up, body weight going down ... can't complain about that!! Nice work stump.

[Stumprrp]

thanks ant

[ArchAngel777]

thanks arch, his advice is when i was going down doing front squats is that i was leading with my knees which made them go infront of my toes, and that i need to sit back with my hips like taken a dump, he also said i should hold the bar like a finished clean instead of cross armed.

Ahhh... Good advice then :D

[Stumprrp]

Wednesday 3/1/06

6:30 1 scoop whey + 1%
7:30 apple, carrots
10:00 chicken on 12 grain, apple juice
5:30 2 plates of american chop suey (macaroni + ground beef)

Cardio tons of basketball but man i suck :)

School gym during gym class...

21's
45 x 21
65 x 21
65 x 21

Hammer Curl
40 x 5
40 x 5
40 x 5

Light BB Bench (wide, medium, close with 3 sec pause)
115 x 10
115 x 10
115 x 10

Off to the ymca...

Cleans
45 x 10
115 x 5
135 x 3
155 x 3
175 x miss

my form is horrible, i dont drop down enough, embarassing missing a pathetic weight

Power Shrugs
135 x 10
225 x 5
315 x 5
315 x 5
315 x 5
drop set 135 x 25

no straps today, so had to go 315 since its all i can hold for that long.

Pullup/Pulldown Super Set
BW x 5 / 170 x 5
BW x 5 / 170 x 5
BW x 4 / 170 x 5

good

Good Mornings
135 x 5
135 x 5
135 x 5

light GMs to hit my back a tad more, ok session aside from the miss.

[M.J.H.]

Good job with 21's man, awesome exercise. :thumbup:

[Stumprrp]

thanks venom, yeah they are my friend introduced them to me, good pump.

[Coke]

Nice workout at the school gym and over at the Y bro...taking care of business, doing double duty - :thumbup:

[KevinStarke]

Great sessions man, havnt done 21's in a looooong time but I clearly remember the burn. I havnt done cleans since highschool... I kinda miss em.

[Stumprrp]

thanks guys

i seem to be eating more, i dont know if its to much, what do you guys think?? for example, today i had 1 scoop whey with milk, apple, and banana for breakfast, a natty pb sand and a spinach pie for lunch, and another spinach pie for dinner.

i dont know, im so sick of this being fat and not happy with myself, 75 lbs later and i still need to cut at least 20 more, BAHH

oh and i also plan on slaugtering my legs tomorrow going atf with my body weight for as many as possible until i fail.

[Stumprrp]

what a sicko i am, just did 10 pushups - 10 cruches - sprint in place for 10 seconds - 10 jumping jacks - about 10 - 15 times in a row to burn some of the food off. :/

[f=ma]

good looking lifting in here bro

looks like you just did your own personal crossfit there.. dont get discouraged about weight loss.. youve already cut more than 75% of your goal weight loss, which is a damned incredible job

as far as the foods themselves, i hate spinach so i dunno lol. if your cals are where you want them to be, sounds good

[WBBIRL]

Hey man I know what your going through. Instead of being nearly at the finish line like you, im just coming out of the gate so to speak.

And its going to suck now more then ever because the last little bit is always the hardest. If you worry to much about it then your going to put too much stress on yourself and being stressed never helped with losing weight. Just losen up your goals alittle bit. Say if you have to lose another 20lbs then say you want to lose 5lbs a month for 4 months. That way you could cheat maybe for a whole week and make it up enough during the other 3 that you could have your cake and "eat it too".

But like f=ma said, you've already done the bulk of the work and thats something to be damned proud of. Hell I've stalled just about 30lbs into my journey so meh.

[Stumprrp]

thanks alot guys, yeah i want to be lean for the summer, so i have about 3 months to do it, 3 months and 20 days if u count the end of school.

gotta hit that beach with pride, it will be the first time in my life i would be lean + able to take a shirt off comfortably, lets hope it happens.

[WBBIRL]

Wrong reasons to want it bro, being eye candy is nice but I'd sooner be about knowing im leaner, healthier and stronger then I was. For some guys thats enough, but for me its an on going thing... you always have to one up yourself. Sure I'd like to have the babes looking at my muscular frame, but if thats all you want it for it will seem so damn hard to work for something thats so far off.

[Stumprrp]

its not all i want, its not to be eye candy its so I personaly feel good about being myself, for 16 years i have been a fat bastard and i want to have it all, great health, pride, eye candy, strength.

[Stumprrp]

just decided that i will still snatch x 2 a week but i will clean on and off with usual deadlifts so i dont lose power.

[Stumprrp]

Friday 3/3/06

Protien shake, banana, orange, natty pb sandwich, dinner unknown

Cardio Basketball and 8 minutes of HIIT

Wide grip incline bench (index on ring, 3 sec pause)
155 x 5
155 x 5
155 x 5

BB snatch
95 x 3
95 x 3
95 x read...

form needs work, talked with worker, gotta make flexibility adjustments and such.

ATF squat
135 x 5
135 x 5
205 x 10
185 x 10
135 x 20 dang this is hard

Leg Press
500 x 10
450 x 10
300 x 35
200 x 70

i stopped on 300 and 200 because hands were getting numb, heart racing, etc :)

cool workout.

[ArchAngel777]

Holy Cow! You trying to kill yourself? Nice lifting :D...

Just some friendly compitition, but I am coming for you! Under 200 pounds here we come! I'll catch you... Yes I will :D

Take care...

[Stumprrp]

lol thanks arch, nah man i wasnt trying to kill myself just really burn the calories and get the legs pumping.

heh im sure u will catch me my cut has slowed down greatly, i cant take this crap anymore i must be lean.

[Coke]

Fine overall effort Rob, the reps were kind of ridiculous particularly on the leg press...is the 70 reps a typo?

[Stumprrp]

lol, the natilus leg press is cake bro i could of did 100. no typos man =D

[Stumprrp]

quite hefty eating today, but all very healthy foods, creme of wheat, tuna, pasta, chicken, salad, fruit, oh yeahhhhhhhhh.

god my arms and legs are getting small i cant wait to bulk.

[Mik]

I just reralized we're the same height. I also realized you've got over 35 lbs on me. Ergo, I'm small. Ugh!

[Stumprrp]

no no mik, you got it wrong, im fat, and your lean :)

[Stumprrp]

Monday 3/6/06

9:00 2 pancakes plain, an apple
12:00 Natty pb on 12 grain, peanuts, beef jerky
5:30 3 stuffed peppers

Cardio Intense games of basketball

DB Bench (feet up)
50 x 5
50 x 5
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

BB Shoulder Press
45 x 10
135 x 5
155 x 5
135 x 5

Random Oly stuff
this did not go well, i may say forget about the oly stuff until i get flexibile enough, i cant do anything properly.

Deads (fast)
250 x 3
250 x 3

just some fast reps to get the juice flowing for a 400+ attempt wednesday

gonna start adding more volume since im gonna elminate the snatches and **** for now.

[Coke]

Keeping in stride nicely dude....great job with the 5 x 5 db bench presses, sweet workout.

[Stumprrp]

thanks coke, twas a crappy workout in my eyes considering i only did like 2 things lol.

[cphafner]

good work Stump

[Mik]

Nice work with the 90s man.

[Stumprrp]

thanks boys.

[Stumprrp]

Tuesday 3/7/06

6:30 Bowl of special K
7:15 Orange, grapes
10:00 Roast beef on 12 grain
11:20 some natural peanut bar
2:30 Jerky
5:00 Spaghetti and sausage

Today i went in because i was bored, did Arms

Cable Curl / Alt DB Curl SS
150 x 5 / 30 x 5
150 x 5 / 30 x 5
150 x 5 / 30 x 5

Preacher Curl Machine / 1 Arm Cable Curl SS
80 x 10 / 50 x 10
80 x 10 / 50 x 10
80 x 10 / 50 x 10

CG Skull Crushers / Dips SS
95 x 5 / BW x 5
95 x 5 / BW x 5
95 x 5 / BW x 5

Nice, wicked dead after this...

Crossfit?? I tried to remember what ant did and did it
65 x 10 Deadlift, 65 x 10 Hangclean, 65 x 10 Frontsquat, 65 x 10 Pushpress

as many time as possible or just non stop...

after 3 i was wasted, this **** makes football practice look silly, i will deffinatly be doing this more.

[Anthony]

Nice! The actual WOD was:

deadlift 65x10
hang clean 65x8
push press 65x6
as many rounds as you can in 20 minutes.

You were close!!

[Stumprrp]

ah! i was close, i like mine better its harder =D

[cphafner]

good looking efforts stump

[Stumprrp]

thanks cphafner

[Coke]

Getting in there on the fly that way with all those arm supersets is ace...crazy crossfit $hit too, lol.

[Stumprrp]

thanks big man coke!

[Stumprrp]

Wednesday 3/8/06

6:00 Special K and banana
7:15 Apple
10:00 Chicken sand on 12 grain
10:45 Nutragrain bar, skim milk, half a pb sandwich
5:30 Roast, Mashed potatos, Broccoli

Cardio Lots of basketball

Deadlift
45 x 10
135 x 5
315 x 2
425 x miss JUST MISSED LOCKOUT GRR.
405 x 1
365 x 1
315 x 1

Power Shrugs
135 x 5
315 x 5
405 x 5
545 x 1 PR

CG Pulldown
110 x 10
200 x 5
215 x 5
215 x 5
dropset 110 x 20

Bobs Crossfit Madness
10 deads, 10 cleans, 10 front squats, 10 push presses, all 65 lb barbell and from hang on cleans.

3 rounds and i was dead. last round was the fastest.

[lilmase1153]

you are doing some serious training in here stump.. way to kick some ass and sooo clsoe on the 425 bro

[Stumprrp]

thanks mase! its awesome i just went to get dress clothes for a networking compitition tomorrow, this is the first time in years i am wearing dress pants shoes and a fancy shirt, haha the 38's were a tad loose! WOOT! gotta think im almost there!

[lilmase1153]

We better get some of these pics in your pimped out clothes

[Stumprrp]

LOL! ok when i get batterys.

[Stumprrp]

wish me luck at the comp!

[Coke]

Awesome pr with the power shrugs, great workout Rob...good luck at the comp!!

[Mik]

Good luck man. Hope the raddy zoot suit pays off! :)

[Stumprrp]

haha, OMG we werent prepaired, the hands on and test were both hard but it was a fun experience.

[Stumprrp]

Friday 3/10/06

6:00 Special K and 2 bananas
10:00 Roast beef on 12 grain
5:30 Shrimp cocktail and Shirmp scampy over rice

Cardio Basketball

Wide Grip Incline with 2 sec pause
160 x 5
160 x 5
160 x 5

Squats
135 x 5
205 x 15
185 x 20
135 x 30

0mg i got pwned, and these werent to failure, what a SLAUGHTER, leg press wasnt even a thought, nevermind crossfit.

beautiful weather here in Rhode Island, 60 degrees and clear! perfect!

[ArchAngel777]

Nice... How in the world can you do 30 squats? LOL, I can't even do 30 with the bar!!! Great workout man... You fried your legs, I am sure of it. Get some R & R now.

[Stumprrp]

thats right bro, i love frying my legs.

[Stumprrp]

doms on sunday is going to own ass, i always get mine 2 days later the worst

[YoBrickWall]

good workout there bud

YBW

[Coke]

Doms are usually not just the day after but the day after that, lol...legs must have been burning with such high reps.

[Stumprrp]

actually it was more of a rubbery feeling, once i was done with the 135 x 30 (even though i could of went 35-40) i stubbled like a drunk to the closest bench and was DEAD lol!

thanks fellas!

[Stumprrp]

god, the doms is horrible as usual, but i still took the fellas out to breakfast and had french toast, bacon, sausage, omlet, homefries, and english muffin, OH YEAH MA FCUKER.

just picked up a shaker for my shakes, good ****!

i cannot wait to get lean so i can bulk, im 100% doing the 20 rep squat routine and eating a ton and i cant wait.

[Stumprrp]

Monday 3/13/06

7:00 Cherrios, apple, orange
10:45 Chicken on 12 grain, kashi bar
5:00 Special K
??? dinner unknown

Cardio Basketball

Horrid day at the gym...

DB Bench
95 x 5
95 x 5
95 x 5

ok, first off, the first try on 95 i dropped the weights and almost fell off the bench because i couldnt push it up, so my friend helped me up on set 1 and 2 because it was no prob, then set 3 i could push it up myself, when i went to try set 4 i dropped the weights after sitting back twice and was fed up, i will try again next week for 5x5

BB Decline
135 x 1
185 x 1
225 x 1
275 x i only had one foot in the foot holder thing and when i deracked i almost fell over again and the weight fell on my chest, or i would of had it
245 x 1 easy because i had both feet in. wow.

BB Shoulder Press
135 x 5
135 x 5
135 x 5

this was ok cept for 1 of the reps i hit my head with the bar.

thats a day, to many problems so ******ed, basketball was even hard because i still have doms 4 days later in the legs, no crossfit because of that also.

[Stumprrp]

ok ill admit it, tonight we were at a show and the only choice was burger king for dinner, i was triple dog dared to get a triple whopper and i did...

and it was horrible, just horrible, greasy, and pure ****, i may have to spend an extra day at the gym tomorrow.

[KevinStarke]

Triple Whopper > Physique

[Mik]

doms on sunday is going to own ass, i always get mine 2 days later the worst

I hear ya man. I did legs Sunday. Yesterday was bad but today.....fcuck. I can't walk, stairs? fuggetaboutit and I could barely sit on the can this morning. Nice work man.

[Stumprrp]

haha thanks, yeah i still am a tad soar now and i squatted on friday.

kevin - hail nah dude, mine was NASTY lol.

[Coke]

Triple whoppers are good eating, lol...our declines are easy to get unbalanced, nice job there and with everything.

[Stumprrp]

haha, thanks coke

[lilmase1153]

Ummmm tripple whopper :(

I miss nasty food sometimes, But ive really grown into loving my new style of eating except I still crave pizza and hot wings like every other day..

[Wannabelean]

Great job on the weight loss man.. Getting close as **** to that goal!

[Stumprrp]

same here Mase, i dont crave burger king or fast food what so ever aside from pizza and hot weiners, which only rhode island and new jersey have legalized. lol.

[Stumprrp]

thanks WANNABELEAN!

[Stumprrp]

Wednesday 3/15/06

6:00 Honey bunches of oats with 1%
7:00 carton of skim, orange
11:05 Chicken on 12 grain
1:00 2 Kashi bars
5:00 BBQ Ribs (MMM) Broccoli, Rice all hearty portions as usual

Cardio little bit of hustle but i didnt hustle :D

Platform Deads (4 Inches)
135 x 3
185 x 3
225 x 3
275 x 2
315 x 2
365 x 1 its insane how fast i fly up but i stick at like 3 inches before lockout. could of did more.

1 Arm Underhand Pulldowns
80 x 5
95 x 5
95 x 5

BB Row
135 x 10
225 x 5
225 x 5

Cable Row
245 x 5
200 x 10

Dead Hang Chinups
BW x 3
BW x 3

Bobs Crossfit Madness (10 rack pulls, 10 hang cleans, 10 front squats, 10 push presses, 65 lb BB)
4 rounds and i was on the ground.

Cool session, didnt feel like doing shrugs today so i didnt, lol, varied the stuff up a little, plat's are harder and 1 arm pulldowns really stress the lat.

[Stumprrp]

wtf i posted my log for today what happen

*edit* there it is!

[Coke]

Great platform deads my man, nice follow up on everything that followed including the crossfit madness.

[Stumprrp]

thanks coke! 197.5 very close to the goal, 17 more lbs to go! hopefully that will take care of my lower stomach roll and some of my ass. haha,

[Wannabelean]

Nice workout dude!!

What's up with all of this crossfit stuff i have been seeing lately?

[Stumprrp]

thanks man, its just so intense and makes u die. lol.

[Mik]

pizza>crossfit

[Stumprrp]

pizza is 10,000 times greater then crossfit..

but i still cant eat it :(

[Mik]

Me neither. I was hoping writing it would relieve me of the craving but not.

[Stumprrp]

hell no fool, haha, i watched a full hour show of CHICAGO VS. NY pizza, deep vs thin, oh man...i was on rampage no lie and was really pissed at the end.

[Mik]

lol. Man, I do the same thing. I'm cutting and I sit and watch the food channel. Why do we do this o ourselves?

[Stumprrp]

lmao, i love the food channel, MARIO BATALI is my favorite, ITALIANS REPRESENT!

i cant wait to tackle moms home made chicken soup in 2 hours. OH JAYSUS

[WBBIRL]

That chick from everyday Itialian is hotter then hell....

but thats not what im here for lol

Nice workout, and even nicer work on the cut. Your doing great with it, and the 180 will be yours soon enough.

[Stumprrp]

thanks so much dude...

yes i know, she is so hot i have a hard time watching the show with my mom, its almost like porn!

ive decided guys that for experimental reasons im not going to check my weight until april first so i dont see dissapointing fluctuations.

[WBBIRL]

Haha, I dont even know what shes cooking half the time. I watched cooking shows here and their when I was younger.

[Stumprrp]

i watch them all the time but when shes on the camera is always on her tits and its really really hard to not watch them. that camera is like super high resolution too, woot!

[WBBIRL]

It seems that way my man.. or our eyes just "go" their lmao

[Gutz981]

Nice lifts man. Nice and heavy. But I have to ask. Have you ever tried training in a higher rep range? 8-12? Or have you been lifting low reps your whole carreer?

Either way. Some nice plat deads. Keep up the good work dude.

[Stumprrp]

thanks, i havent been lifting for that long only about 6-7 months but ive always used pretty low except for squats, i guess i could try it.

[Mik]

That chick from everyday Itialian is hotter then hell....



Mmmmm I love Giada....

http://www.foodnetwork.com/food/lifestyle/text/0,1904,FOOD_16296_42837,00.html

[Stumprrp]

Friday 3/17/06

7:00 cherrios, orange, carrots
9:00 peanuts
10:45 chicken on 12 grain
1:00 kashi bar and chocolate soy milk
5:00 pasta and beans

Cardio Basketball

Wide Grip Incline Bench (2 sec pause)
170 x 5
170 x 5
170 x 5

Squats
45 x 10
135 x 3
185 x 3
225 x 3
275 x 2
315 x 2
350 x 1
225 x 10

350 was alright, 225 x 10 was easy

Wide grip pulldowns
110 x 10
200 x 5
245 x 4
170 x 10

BB Bench
205 x 1
205 x 1

making sure i didnt get weak

Bobs Crossfit (see above)
3 Rounds

Cardio
.50 mile incline walk to sprint

[Stumprrp]

Friday 3/17/06

7:00 cherrios, orange, carrots
9:00 peanuts
10:45 chicken on 12 grain
1:00 kashi bar and chocolate soy milk
5:00 pasta and beans

Cardio Basketball

Wide Grip Incline Bench (2 sec pause)
170 x 5
170 x 5
170 x 5

Squats
45 x 10
135 x 3
185 x 3
225 x 3
275 x 2
315 x 2
350 x 1
225 x 10

350 was alright, 225 x 10 was easy

Wide grip pulldowns
110 x 10
200 x 5
245 x 4
170 x 10

BB Bench
205 x 1
205 x 1

making sure i didnt get weak

Bobs Crossfit (see above)
3 Rounds

Cardio
.50 mile incline walk to sprint

[Coke]

...making sure i didnt get weak ..

Never bro, but the diet does seem to be getting extreme, actually staying strong in spite of it...super squats, heading to 4pps. Nice workout with the weights in conjunction with balling and crossfit/cardio training.

[Stumprrp]

thanks alot my man, i might be able to do 4plates soon, not bad for squating for like 2 months!

pulldowns are truly a great exersize, i enjoy them more then rows

[Stumprrp]

ah i just devoured a massive ITALIAN tuna salad (packed in oil), 650 cal, 40 grams healthy fat, and a whopping 70 grams of protein.

[Stumprrp]

Monday 3/20/06

7:00 milk, orange, banana, grapes
10:45 roast beef on 12 grain, milk
1:00 nutragrain bar
5:30 chicken legs, salad, potatoes

Cardio basketball (crappy)

DB Bench
50 x 10
95 x 5

I was so off balanced and raged i called it quits, DB is not for me. bye.

BB Bench w/ 2 Sec Pause
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

god its been awhile

Military Press
95 x 5
115 x 5
115 x 5

Then other stuff that i wont list, this cut is killing me, i havent got stronger in so long, i was so mad i just did what i always do and did what i enjoy doing.

Dips
BW x 5
BW x 5
BW x 5
BW x 5
BW x 7

Wide Grip Pulldowns
95 x 10
155 x 10
155 x 10
155 x 10
155 x 10
140 x 10

STRICT form, this exersize is the bomb, from lower lats to the traps gets hit, and a huge bicep pump.

Bobs Crossfit
3 rounds with 1:05 being the best

Cardio
1 mile eliptical

[WBBIRL]

Looking good, we all have our off days... for me its off months lmao. Keep er up

[M.J.H.]

Good work on the paused bench man, I used to do paused bench religiously. :thumbup:

[Stumprrp]

paused cant be beat!

[WBBIRL]

not unless you mention negatives

[Stumprrp]

never tryed those homie

[Coke]

I first did some negatives a few weeks back and I felt'em all week long, they were great...session looks tight!!

[Wannabelean]

Doing great stump.. This is a bad ass journal and what all is in that italian salad?

[Stumprrp]

thanks COKE!

WANNABELEAN - 2 cans of italian tuna, mixed greens, red onions, the dressing is the oil from the tuna, lemon pepper, lemon, and thats about all it needs, delicious!

[Mik]

Sounds delish!

[Stumprrp]

TIZ MAN! make it! simple and lots of healthy shat.

[Stumprrp]

Wednesday 3/22/06

8:30 Creme of wheat, banana, grapes
11:00 PB and strawberrys on 12 grain, 2 scoop whey + 1%
5:00 Pastrami and swiss on a roll

Cardio Basketball and .50 mile high intensity

Leg Press
1pps x 10
2pps x 8
3pps x 10
3pps x 10
3pps x 10

Chins
BW x 8
BW x 5
BW x 6

strict form and FULLY extended.

SLDL w/ Shrug at top
135 x 10
225 x 8
275 x 6
275 x 6
185 x 15

OUCH.

DB Hammer Curl
30 x 15
35 x 10
30 x 15

No crossfit because the sldls slaughterd me.

[rookiebldr]

nice work on those sldl's. That's what I did! w00t! LEG DAY!

[Stumprrp]

woot!

[Coke]

Damn bro, doing stiffies and combining them with some shrugs at the end, lol...good varied sessions in here.

[Gutz981]

Workouts are looking good. Look on the bright side your may not be getting any stronger during this cut of yours but some people accually lose strength so be thankful dude lol. And I'm curious why no squats?

[Stumprrp]

thanks cocoa

gutz - i squat bro, i just work my lowerbody 2 or more times a week.

[ArchAngel777]

Keep up the good work stump... How many calories you getting in each day? Just curious.

Take care!

[Stumprrp]

thanks man, to be honest i have no idea, i just eat the right foods until i am semi full, with snacks.

[Stumprrp]

damn, after looking in the mirror as usual, i really, really have to bulk once my lower stomach is gone.

squats may be a no no today, hamstrings are DOMED to hell after SLDLS, along with my lats but i will work through them, not my legs though.

[Stumprrp]

Friday 3/24/06

6:00 Special K with 1%
7:00 Orange, grapes
8:00 Peanuts
9:15 Chicken sand on wheat
11:15 Bagel
5:30 TBSP of natty
7:00 Fire and ice resturant, lots of veggys and meat

Cardio1 FRESH 3 mile run outside, loving it and will do 5 when its warm.
Cardio2 1 game of ball to 21

Wide Grip Incline Bench (2 sec stall)
175 x 5
175 x 5
175 x 5

Close Grip Pulldowns
155 x 10
155 x 10
170 x 10
155 x 10
140 x 10

Smith Military Press
135 x 5
155 x 3 BLEH
135 x 5

Abs Yes

No squats today due to serious hamstring DOMS from SLDL's, once i repair i am going to crucify my legs.

[KevinStarke]

Nice workout man, diggin the special K too

[Stumprrp]

thanks kevin.

Sorry all, but i lied, we went to the CHEESECAKE FACTORY and i got the LOTS OF FUN burger, JESUS CHRIST it was about 7 inches high, double patty, triple bun, best..burger..ever.

[Coke]

Rob, you are always doing good work and eating well, lol - holding things up real nice!!