View Full Version : Elwood's Drama-Free Zone

05-16-2006, 09:07 PM
In light of recent events, I'm starting a new, workouts-only journal.

I've kept up on the workouts, despite all my recent crap. My diet has slowed a lot due to stress, but mostly a project for work that's kept me out of town and away from my base of nutritional operations on most days. Despite it all, I'm still down a bit. I'm gonna try to get a nice, dry weight tomorrow, but I expect to see something in the 205 range. Honestly, despite it all I'm doing pretty good.

I'll ask that no one mention my drama in here. Lord knows, no one in this world can take joke.

The last two days I've been back to uber strict, coming in nice and low on the calories--something well under 2000 each day. Today was more like 14-1500. I'm trying to stick with shakes while at work, protein bars before workouts (back to evenings for a while, while workout buddy is in truck driving school and my schedule is upside down from the project), and salads or turkey sandwich and soup for dinner. This is the recipe that got me rolling to begin with, and I feel that if I stick to it until I go to the beach I'll see the 190's. Let's give it a shot, shall we?

Highlights from the last few sessions...

Last leg day, I pseudo-ATF'd 225 for 3 as a last set. That felt nice. It was a rep PR @ a weight PR level.

I SLDL'd 315 for 3, touch and go, as my last set. Tweaked a hammy..it's fine now.

I've also switched my GM's to leg day. I feel this is a recipe for success.

Last chest day was my second week back on the flat dumbbell press.

Warmed up the RC's (bad one is feeling great since I left shoulders and flat barbell behind!) and did...45's x 8, 65's x 8, 75's x 6, 55's x 7

I must say, I look like the most badass dude in the gym when I can self-handle 75's, rep them, and bring them back to the rack without ever letting them touch the floor. It's a nice mental help, knowing I can row 100 and there's no reason I should drop a 75..lol

Everything else was so-so. The db pressing is really taking it out of my chest. It feels great. I think I only went to barbell because of the ego trip that comes with the barbell number. Whatever..I'm having a dumbbell ego trip now. I see 85's before I stall.

Yesterday was back/bi's. I's been 2 weeks since my last back day. There was 4 dudes on the incline bench, which took up all my floor space for T-bar rows, etc. It threw me off, with their cackling and jawing for a solid hour over there. They had all their gear strewn about. It was literally everyone at my gym capable of a 315 bench, in one session. It's a pity non of them can parallel squat 225..lol Really. Who can bench for an hour, though?

DB Rows

25 x 8, 65 x 8, 75 x 8, 85 x 8

V-Bar Pulldown

50 x 8, 100 x 8, 100 x 6, 90 x 6

Two-Arm, Dumbbell Rows - had to do something, couldnt get to my T-corner

40's x 8, 45's x 8, 45's x 8

EZ Bar Curls

45 x 8, 65 x 6, 65 x 5, 45 x 6

Then, I was so out-of-sorts I forgot my abs..lol

My gym anxiety is in full-effect when it's busy. I HATE mondays.

05-16-2006, 09:11 PM
Good work in the gym player! I would love to see you drop down into the <200 club. I don't know if i'll ever make it there but you getting mad lean would be excellent. Just think of the bulk you would be able to do!

No drama in here. It might be a first for a WBB journal.

05-16-2006, 09:17 PM
DB weights progress much smaller for me, I hit a PR of 100'sX6 and last summer I got 80x5-6. Granted I didnt lift for 5 months out of that time, but I still think it was slow progress. Lift BB for the heavy weights you can move, the heavier the weight, the more intense the lift, the more you will grow in strength and size.

Not to mention moving big weight on compound movements is a good way to stimulate test release.

05-16-2006, 09:44 PM
Thanks for the input, fellaZ..

I just got an idea to take some pics of me closing my Heavy Grips. I present to you, me closing the 200..lol

And, for the record, that was my 6th time closing it this evening whilst taking the pics.

Saint Patrick
05-16-2006, 10:07 PM
Good luck with the new journal & diet. V-Bar pulldowns are one of my favorite excercises.

Canadian Crippler
05-17-2006, 12:54 AM
I look like the most badass dude in the gym when I can self-handle 75's, rep them, and bring them back to the rack without ever letting them touch the floor.I didn't know you worked out at Curves!

05-17-2006, 02:30 AM
Good luck with everything Pat :)

05-17-2006, 05:57 AM
Nice back work finished off with ez bar curls...was doing good before, will be even better in this no drama zone - ;)

05-17-2006, 07:28 AM
Nice pic bro, good luck with the new journal.

05-17-2006, 08:14 AM
No drama...way to take all the fun out of it...lol

Keep up the progress Pat :)

05-17-2006, 08:18 AM
Congrats on the new journal. Hope all is drama free so you can attain your goals.

05-17-2006, 08:42 AM
but not food pr0n free.



05-17-2006, 09:51 AM
everythings looking good. get ure ass moving and get in the sub200 with me. drama free is what we all wish for.

05-17-2006, 11:22 AM
GL with the new journal Pat.

05-17-2006, 08:54 PM
Thank you, everyone. I appreciate the supportZ..

I didn't go to the gym tonight. I bought a new laptop keyboard for my ill brother-in-law, and I knew he'd be excited so I took it over to the hospital. He and my sister were overjoyed that they can stop using the USB external one now..lol. I'm gonna go over this weekend and install it with him.

He had his chemo, and the white blood cells aren't regenerating (this is a good thing). They're hopeful that today's test will reveal that they got all of the abnormal cells, and he can go ahead with the marrow transplant in a couple weeks. If all goes well, it should technically be remission. We're all praying.

I weighed in this morning, although I'm positive it wasn't a nice, dry weight. You know how you can just tell? I could tell. It wasn't dry and empty.

Still, though, 206 after 2-3 weeks of serious half-assing on this cut.

I also realized that I've basically dropped 20lbs since I met everyone at the Arnold. Go me!

I'll be out of town all day tomorrow, so I don't see me hitting the gym unless we get back at a decent hour. I will have my bag in the car, though, so we'll see.

Canadian Crippler
05-17-2006, 09:17 PM
Why don't you workout before you leave out of town?

05-17-2006, 09:19 PM
Everything looks great dude.

And can't take a joke? Wha tthe FACK do you mean by that!? Why I oughta...

Canadian Crippler
05-17-2006, 09:22 PM

05-18-2006, 03:46 PM
Why don't you workout before you leave out of town?

I had to leave at 8am from my work location.

I'm giong after work, thougn. Never fear..

05-18-2006, 06:42 PM
I wish your bro-in-law well.

05-18-2006, 09:27 PM
Thanks a lot, Eric. I appreciate all the good karma headed my way that I can get.

As promised, I did hit the gym tonight. I hit it fairly hard, although my eating wasn't steady today so I backed off a bit on squats compared to previous weeks. I am STILL getting funny looks from the "cool guys" when I do GM's. If JUST ONCE, these douche bags would actually be there 30 minutes earlier when I'm squatting, they'd realize I'm doing something entirely different and might ask what it is instead of catching glances and doing the "what an idiot" head-shake.

Not coincidentally, I've never seen any of these guys working legs.

warmed up with 20 reps on 1pps leg press, and 8 barweight GM's..

Pseudo-ATF Squats (we really should rename them this..it's very safe)

45 x 8, 95 x 5, 135 x 5, 155 x 5, 185 x 5, 205 x 2, 135 x 8

Leg Press

1pps x 6, 2pps x 6, 3pps x 6, 4pps x 6, 4.5pps x 3


95 x 6, 135 x 6, 185 x 4, 225 x 4, 275 x 2, 315 x 2


95 x 8, 115 x 8, 135 x 8


Oh..I have a new respect for Sylvia, if she's repping 5pps or more on leg press. That's incredible.

05-19-2006, 03:08 AM
awww, i haven't leg pressed heavy in awhile Pat, i've done a few plates ;)

My legs are very strong i know that :)

I'm going for 175 on SLDL's not now, i'll add the weight slowly but i want 3 reps at 175 at least :D

315 is sweet as ever Pat!

05-19-2006, 06:43 AM
Not coincidentally, I've never seen any of these guys working legs.

...and you probably never will, lol - doing super yourself, the leg work is thorough and complete.

05-19-2006, 07:11 AM
Looks like a strong leg day man. Whenever the cool guys look at me during GMs, I invite them to hop under the bar and give it a ride. That shuts em up.

05-19-2006, 07:01 PM
First post in the the new drama free journal!!!

Solid session bro, I like those movements. I really wanna see some Squat PRs out of you! I know you can do it, right now, with no special preparation. Do the damn thing my man!

05-19-2006, 09:09 PM
Sylvia, Coke, Drew, Rex..

Thanks all for the support.

Rex, I do intend to hit up some bigger squats. Last night just wasn't the night. I knew it before I ever got under the bar.

Tonight I had a softball game..

Two singles and a sac fly. This isn't bad, considering I knocked in two of our four total runs..lol.

I also have quite the arm in the outfield. That last time I played baseball (circa 12 years ago), I had a TERRIBLE arm. I was also 240lbs of muscleless blubber. Tonight, I hit the cutoff man (er..woman) at second from deep center (330+) and we nailed the guy trying to complete the inside the park homerun. I totally overthrew the guy waiting to cutoff in the middle of the outfield..lol

Apparently I'm a lot faster than I used to be as well. My best friend/ex gf from back in the fall was playing in the game after mine, and saw me chase that same ball down. I actually overtook the left-center fielder. She likened it to two gazelles running from a lion..ROFL. Well, at least I didn't get eaten!

05-20-2006, 08:09 AM
Baseball is a great game. We've got the Mets-Yankees subway series taking place this weekend and the entire city is jumping with excitement.

All the hard work is paying off for you, not just in the mirror, but also on the playing field. I can really identify with what your saying, I've found my shooting range on the basketball court has increased dramatically, as well as my ability to post up and box people out.

05-20-2006, 08:24 AM
You're right-on, Rex. You can't post-up against a squatter, or out-rebound someone who does standing millies..ROFL!

We still lost by ten runs :( ..they had 3 ringers, feeding on our lowly co-ed phone company league.

05-20-2006, 08:31 AM
I am STILL getting funny looks from the "cool guys" when I do GM's. If JUST ONCE, these douche bags would actually be there 30 minutes earlier when I'm squatting, they'd realize I'm doing something entirely different and might ask what it is instead of catching glances and doing the "what an idiot" head-shake.

I love those looks! Maybe after a few years, they might actually have the stones to come up to you and ask if you have a point in doing them...

05-20-2006, 09:00 AM

95 x 6, 135 x 6, 185 x 4, 225 x 4, 275 x 2, 315 x 2:bow: That's nuts Elwood.

I hope everything goes well with your brother-in-law.

05-21-2006, 01:32 PM
Sensei, Tim..thanks for stopping by, and for the kind well-wish for the bro in-law.

Update on him. He's still got some abnormal cells in the marrow, and his spleen is still pumping them out. They already moved him to to Xian's neck of the woods, in hope that his devil beard can scare away the rest of the cancer. Unfortunately, he had shaved, so round #2 of chemo began instead today in Morgantown.

Yesterday was some GPP of sorts..

If any of my long-standing readers remembers my digging GPP last spring, well, I did it again yesterday..alone. We've got a small drainage creek that splits the property, and it runs so slow that it builds up silt really fast. It's basically filled-in, about 4 feet wide, a foot deep and 30 feet long in one place. I was voted to dig it out.

Two hous of shoveling, along with about 20 wheelbarrow-fulls of silt from the creek that I pushed 50-60 feet and dumped. I topped that off with moving my dump pile over a bit with the shovel.

I'm sorta feeling it today, but not nearly as bad as average Joe would..lol

Yay for me. Yay for the weights. Yay for WBB.

05-21-2006, 01:50 PM
WTF GPP FTW!!!!!!!!

Hope your brother in-law beats the cancer. It's a ****ty thing to go through, but stay positive bro.

05-21-2006, 02:14 PM
i'm sorry to hear the news :( I'm hoping to go off to a friends farm this summer take some time off and have some fun at the farm :)

Canadian Crippler
05-21-2006, 04:45 PM
Pat, what sport are you training for?

05-21-2006, 09:01 PM
Pat, what sport are you training for?

Sylvia and Anthony: Yes! GPP! I really need to do more of it. I do enjoy it, although that one really wasn't a choice..lol

Mitch: Is there a sport called "not fat?"

'Cause that would be the one!

I play softball because I just like it. My only goal, from day one in September 2004 has been to drop bodyfat and muscle up, while killing my stress. I'd love to finally start a bulk soon, though.

05-21-2006, 10:43 PM
Elwood, you the ****ing man bro. Do your damn thing. Do it.

05-22-2006, 01:38 AM
i also play not fat mate its a good game. things are lookin ok in here and best of look for your bro - in law

05-22-2006, 09:17 AM
Nice leg session bro! Sounds like you did good in the game as well :thumbup: GPP RULZ

05-22-2006, 10:07 AM
Don't worry bro, when they see you ripped, and start doing GM's, you can shake your head at them.

05-22-2006, 08:11 PM
Rex -I know. I am. Thanks for noticing.

Hill - "not fat" is the greatest sport in the world! And thanks for the karma.

Eric - Thanks man..I think if someone did that digging for 8 hours a day as a job, they'd be HUGE.

Eszekial - I shall..I shall.

Tonight was legs, back on schedule..

Leg Press, 1pps warmup, 12 slow reps..

Pseudo-ATF Squats

45 x 7, 95 x 5, 135 x 5, 155 x 2, 185 x 2, 215 x 1, 235 x 2, 185 x 5

Leg Press

2pps x 6, 3pps x 6, 4pps x 6


95 x 6, 135 x 6, 185 x 4, 225 x 4, 275 x 2, 315 x 2


Hamstring Extension P.O.S.

bw x 8, +20 x 8


Squat PR, just for Rex. Honestly, it wasn't too difficult. Someone's been leaving a thicker bar in the rack lately, and I must say it feels much better on my shoulders. I would have waited on the curling pretty-boy, but those guys can spend 30-40 minues on that ****. I'll get 'em next week..

05-23-2006, 03:07 AM
WOW, aren't squat PR great :D

i'm sure you get 5pps for 4 Pat ;)

05-23-2006, 06:15 AM
Nice squatting bro, SLDLs are strong as well.

05-23-2006, 06:50 AM
Like the session ElWood, thorough leg work...the squat pr does indeed look sweet - ;)

05-23-2006, 07:22 AM
The Horror!!!!! *faints*

Congrats on the PR!

05-23-2006, 08:15 AM
Any further mentioning of Lateral Raise PRs in my journal will result in you getting whacked with Pup's Hammer (TM)

05-23-2006, 08:44 AM
Awesome squatting bro! I think I suggested 225 x 1? Then you go and get 235 for a double! Impressive work. SLDL's look solid too.

05-23-2006, 09:08 AM
Mitch: Is there a sport called "not fat?"If there isn't one, Mitch will tell you about it.

Oh no I didn't!

I can't recall the last time I saw somebody lifting with gloves on. I did see some kid driving a ****ty Honda the other day with racing gloves on. That was just as fruity.

05-23-2006, 09:14 AM
If there isn't one, Mitch will tell you about it.

Oh no I didn't!

I can't recall the last time I saw somebody lifting with gloves on. I did see some kid driving a ****ty Honda the other day with racing gloves on. That was just as [banned word changed to "fruity"].
I'm sure you can think of some non-banned adjectives to use.

05-23-2006, 01:52 PM
I'm sure you can think of some non-banned adjectives to use.


05-23-2006, 02:17 PM
Haha awesome. I can't stand teh fruity. :D

05-23-2006, 07:22 PM
I usually ask if I can work in (even if they are monsters). It's hard for them to say no and they usually get so tired of helping you strip and reload the bar inbetween sets that they go somewhere else after a set or two.

05-25-2006, 08:33 PM
Thanks everyone for the comments..I appreciate you.

I did workout yesterday, right on schedule, but I was super busylast night and didn't get to post my workout and hit up journals. So, a late post of last night's chest and tri's session.

Dumbbell Flat Bench Press

20 x 8, 40 x 8, 65 x 8, 80 x 5, 55 x 8

Decline Bench Press

95 x 8, 135 x 5, 165 x 5, 135 x 7

EZ Bar Flat Skullcrushers

45 x 8 x 8 x 8

Dumbbell CGBP

30 x 8, 40 x 8 x 8

Cybex Pressdown

120 x 8, 140 x 8, 150 x 6, 80 x 20 (workout buddy wanted to do that last burn set..idiot..lol)

I must say, dumbbell benching is destroying me. I am so ****ing sore today. My triceps were dead before I ever started isolating them last night..lol

05-25-2006, 08:45 PM
Nice pressing. I'm thinking of giving the DBs a try myself.

lolollolol I just read your comment in my journal about the DBs.. that's great. Great minds think alike brother. lol

05-26-2006, 03:18 AM
80x5 on db bench! nice! hard huh ;) doing very well Pat

05-26-2006, 05:44 AM
Being on schedule is a good thing, glad to see the effort man - nice pr on the db flat bench presses.

05-26-2006, 10:59 AM
Sweet work with the DBs.

How is the diet/cut going?

05-26-2006, 11:54 AM
sweet workout man keep it up. weres the weight at?

05-26-2006, 04:59 PM
Rex - thanks man. i think you'll like them a lot.

Sylvia - thank you. i'm rather surprised. i think my shoulder doesn't agree with barbell right now, and i'll go a ways with the db's before i plateau again.

Coke - thank you sir. on-schedule is tough lately..lol

Eric - I'm kinda maintaining around the 205 mark. Life is beyond stressful right now, and pretty busy by my standards. If I stay here a while, I'm happy with the -20lbs progress on this phase of my transformation.

Hill - thanks man..see above for the weight..lol

05-30-2006, 11:53 PM
OK...I finally hit the gym again. It was a busy holiday weekend, and I still have never been drunk even one time in my life.

Leg Press Warmup - 1pps x 11, x 6

Pseudo-ATF Squats

95 x 5, 135 x 5, 155 x 2, 185 x 5, 205 x 8 - all solid, slow, and NO LEAN!

Leg Press

2pps x 6, 3pps x 6, 4pps x 6, 5pps x 2 - I take what I can get..lol


95 x 6, 135 x 6, 185 x 4, 225 x 4, 275 x 3, 315 x 2


95 x 8, 115 x 6

I kinda pooped out on the GM's. It was REALLY hot and stuffy in the gym, and it wasn't the location I usually go to. The squat racks didn't have adjustable pins, and the ones I used were just a tad bit up and in for my taste. I was pretty unsteady on the way back as I tried to clear the pins from so deep in the frame, but 205 x 8 is a rep PR. I must say, I didn't have a lot of trouble and I didn't lean a bit! I finally have started squatting with confidence. I really think that's been key for me, and probably a lot of others.

05-31-2006, 02:56 AM
good squatting mate when i get back off hols im getting my knee checked and starting to do legs again im jelouse. keep up the good work

05-31-2006, 03:44 AM
well done on 205 Pat!

05-31-2006, 06:09 AM
205 x 8

Wow! Wasn't expecting that at all! Good job man!

05-31-2006, 06:10 AM
I've watched you build confidence all around and it is a wonderful deal - ;) ...handling $hit nice up in here ElWood.

06-01-2006, 06:09 AM
Sylvia, Hill, Rex, Coke

Thank you all for the kind words of encouragement. I'm trying to take my own advice for cutting, by upping the intensity and consistency for a bit. I go to the beach with the family in a couple weeks, so I'm gonna see what I can do before then. I would be ecstatic to be <200 by then..

6am training session today..

DB Flat Bench Press

20's x 15, 40's x 10, 65's x 6, 80's x 5, 55's x 8

Barbell Decline Bench Press

95 x 5, 135 x 5, 165 x 4, 135 x 6

EZ Bar Flat SkullCrushers

45 x 8, 45 x 8, 45 x 8


30's x 8, 35's x 8, 45's x 6

Cybex Pressdowns

100 x 8, 120 x 8

No PR's today, but I did match last week's DB bench PR whilst training a 6am (and on 3.5hrs sleep) instead of 7:30pm. That gives me hope that, in the evening with more than a metrx bar in my stomach, I could hit the 85's for a decent set and maybe more in the near future before teh great plateau hits me.

Does anyone else completely cash out after doing dumbbell bench, in regard to getting on a decline, flat, or incline barbell bench? I get on that decline and I'm just shot. I have nothing left after the dumbbell work. I don't know why anyone does barbell, to be honest. It seems to me the dumbbells give you a better workout. I have less stress on the shoulders, as well. The only crappy part is, the gym only goes to 100's.

06-01-2006, 07:01 AM
Nice pressing bro.

I always have to leave DB work to the end if I'm going to do it. It pumps the sh** out of my forearms.

06-01-2006, 07:16 AM
I'm going to give the DB's a try later today. Nothing serious, just enough to get my pump on.

Nice session at the crack of dawn! Where's your bodyweight at?

06-01-2006, 07:38 AM
There is a smaller guy at my gym (about 170lbs) with the best chest around, he is religiously into db bench presses.

No need for pr's every time, the whole early bird session is looking good.

06-01-2006, 10:22 AM
DB Presses are amazing bro! I once had somebody give me the thumbs up when i was doing 90lbs... I was hooked forever after :D

Let us know how the beach event goes! Stay focused and pursue your goals with fervor and you will accomplish them!

If you don't get the ooh's and ahh's your hoping for at the beach, DO NOT SWEAT IT! DO NOT LET IT DISCOURAGE YOU! - Use it as fuel to take this lifestyle further!

Good luck bro and God bless!

06-02-2006, 03:58 AM
db presses looking sweet bro keep it up

06-02-2006, 07:45 PM
Dude, if it's drama free why do you let Sylvia post in here?

Saint Patrick
06-02-2006, 11:59 PM
Good sessions on here elwood, esp the DB Bench and SLDLs.

06-03-2006, 01:19 AM
Awesome session Elwood. Dont think ive been in here before. Some awesome progress youve made in the last few weeks.
80's x 5 on dumbell bench! Super! I bet your max is more than 225 on barbell bench now aint it?

06-04-2006, 08:44 PM
Drew - thanks man. it does the same to me, but REALLY hits the tri's hard.

Rex - do it, man. i'm loving the switch.

Coke - you should jump on the db bench train!

Eszekial - thanks for the kind words. i'll still be fat at the beach, but i actually won't feel embarrassed to take my shirt off for the first time. i actually taper down in some fashion and have decent arms. i should do a pump workout every day before i stroll out there..lol

Hill - thanks bro.

MM - she is the anti-drama. you've confused her with another..lol

StP - thanks a lot. i'm afraid to take the SLDL any higher until after the cut.

Goodwinn - thank you. i dunno where the max is now. I did 225 back in November, but my shoulder has been so aggravated that I only tried it one other time a couple months ago and didn't get it. It was at the end of a workout, though. I know I hit a 215 flat without too much trouble not that long ago. I'm hoping the dumbbells will spark some strength gains while I finish the cut I've basically been on since I started lifting. They're also GREAT on the shoulder.

06-04-2006, 08:57 PM
Yesterday I played basketball. Someone I haven't played with in a year said "Pat's gotten a lot faster!"

LOL..and leaner, bitch..and leaner.

My shot was horrible. I dislocated the thumb a couple months ago and it still hurts. Any little glitch kills my shot. Ah, well...

This evening, I played a game of one-on-one since I was at the downtown gym, then hit up back/bi's. I also learned something VERY key...the olympic EZ curl bar I've been using is much heavier than I thought. I always thought it was 10lbs max, but I only count it as 5lbs on my totals just in case.

The ****er is 20lbs...that means every EZ bar curl I've posted for the last 5 months is +15. And you just thought I was a wussy bitch...don't you feel guilty?

I didn't think so...

I've missed a couple back sessions lately, so things were a bit off.

Dumbbell Rows

40's x 6, 60's x 8, 80's x 8, 90's x 4

V-Bar Lat Pulls (I guarantee the following poundages won't translate to the Cybex stack next week...lol)

90 x 6, 105 x 6, 115 x 6, 125 x 6, 135 x 5

Corner T-Bar Rows (with V-bar)

45 x 8, 90 x 6, 115 x 6

EZ Bar curls (barweight corrected!)

60 x 6, 80 x 6, 70 x 6

It wasn't a stellar session, but I've probably missed at least 4 of the last 6 back days. The curls would normally be higher, even with the bar ****up, so I expect to put that total to 100 x 6 x 6 x 6 x 6 within another month. If I remember right, I was doing what equals out to be 90 x 6 x 6 x 6 a few weeks back. Damn...lol

Goodnight all..I'm gonna hit up your journals tomorrow.

06-04-2006, 09:20 PM
lol pleasant surprise on that EZ Curl bar. At least now we have unequivocal proof that you aren't fudging the number in this here fine journal to get an ego stroke. DB Rows are looking solid with those 90's!

oh yeah... it's nice not to be carrying around so much extra weight isn't it! It really pays off on the court.

06-05-2006, 05:24 AM
Pat has gotten faster, leaner, more muscular and even cooler in character; don't forget it - ;)
Really went ghetto on the t-bars lol, they're nice though bro as is the entire workout.

06-05-2006, 05:48 AM
the olympic EZ curl bar

I didn't know they did curls in the olympics ... but I guess if they did, you'd be the guy training for it! :p

Get some squats and deadlifts in here!

06-05-2006, 09:27 PM
Rex - Yes, it's quite awesome.

Coke - Thanks a lot, man.

Anthony - See below, bitch.

Hit up legs tonight. My best friend (female) worked out with me. She's been using my dumbbells and EZ bar at home off and on for a few months with a basic routine I wrote up. She hit up the chest session with me last week, and went again today. I was really impressed with her strength, and SUPER impressed with her form. She wants to drop some weight from her current 160lbs. I seriously can't imagine her being under 140, though. She has a VERY muscular frame, naturally. I told her I would post her workout along with mine. Her SLDL and GM's were particularly awesome, IMHO.

Leg Press Warmup - 1pps x 12

Pseudo-ATF Squats

45 x 12 (teaching form), 95 x 5, 135 x 5, 155 x 3, 185 x 5, 215 x 4

Leg Press

2pps x 6, 3pps x 6, 4pps x 6, 5pps x 5


95 x 6, 135 x 6, 185 x 4, 225 x 4, 275 x 3, 315 x 3


45 x 8 (teaching form), 95 x 8, 135 x 8, 115 x 8

Declined, Weighted Situps

bw x 8, +25 x 8, +30 x 7

Ali's workout

Leg Press Warmup - +25 per side x 10

Pseudo-ATF squats - working on form, but she had no trouble with the lbs

bar x 10, bar x 10, 65 x 8, bar x 10

Leg Press

1pps x 8, 1pps x 8, 1+25pps x 6, 1+35pps x 6

SLDL - form was perfect. she's done some with the EZ bar at home

45 x 6, 65 x 6, 85 x 6, 95 x 6, 115 x 6, 135 x 6!


bar x 8, 65 x 8, 75 x 8, 85 x 8

Declined, Weighted Situps

bw x 8, +10 x 5, +10 x 6

It was a good workout. I feel my strength going up on leg press, and it's helping me TONS with the squats. I feel more stable on my feet in general.

Ali rocked the SLDL. I was seriously impressed. Her formon SLDL and GM's was absolutley perfect with minimal instruction. Squat depth and confidence needs some work, but she did it without the sissy pad...lol I'm quite proud.

Oh yeah..on the GM's, I like to just press the bar from my shoulders to rerack it. So, not to be outdone, she did it herself with the bar. I couldnt believe it! I've seen guys on the forum that can't military press 45lbs the first time out...lol

06-05-2006, 09:55 PM
Solid work bro.

06-05-2006, 10:37 PM
Nice workout man awesome SLDLs

06-06-2006, 02:54 AM
nice Pat as well for Ali, ask her to join (if she'd like) our famous board ;)

06-06-2006, 06:57 AM
This is a pleasant surprise, she's in good hands too with you ElWood (I think?, lol) and will do fine...nice leg training.

06-06-2006, 07:13 AM
Finally! Some squats! ;) Nice work man. Don't feel bad about being shown up by the lady, it happens to me every time I train. :(

Saint Patrick
06-06-2006, 12:40 PM
solid leg session, man

06-06-2006, 12:46 PM
Damn man. Nice SLDLs.

06-06-2006, 05:05 PM
I don't see how you can do good mornings. I did them one time and that was more then enough for me.

Ace workout!

06-07-2006, 09:42 AM
Nice numbers on the squats, and then tearing **** up with those SLDL's and GM's. I guess you wanted to show off a bit in front of your friend? lol solid session man.

06-07-2006, 09:50 AM
I don't see how you can do good mornings. I did them one time and that was more then enough for me.

Ace workout!


06-07-2006, 10:59 AM
Good session. Kudos to the girl for working it out. :)

06-09-2006, 08:16 PM
Drew, Kevin, Sylvia, Coke, Anthony, Patty, Chubrock, JW, Rex, Kevin, Twilo

It was a good session. I've actually decided to make legs my favorite day, now that I've managed to figure some things out and make a bit of progress. Ali was whimpering about leg pain for DAYS after this session...lol. She loved it, though, and is excited to squat again. As for the GM's, I have to say they're one of the MAIN reasons I've managed to make some real progress on legs day. I wouldn't trade them for anything. I try to avoid the leg machines entirely, with the exception of the press. I feel, personally, that the hamstring curl machine and quad extension really don't do much but give you a burn. I think the more weight a movement allows, the more muscle you're using..period. I'll keep it that way...

Wednesday was chest/tri's

It was another late workout. I'm still picking up a lot of overtime and extra shifts. My personal expenses are really high at the moment, due to the "drama" I don't mention. LOL

The workout was basically Identical to last week's, down to the 80's x 5 on dumbbell bench. It's not worth posting...especially two days late.

Tonight was softball. The other team didn't have enough, so we won by forfeit. We went ahead and took some batting practice. I went last. It's a good thing...lol

The guy was pitching me inside pretty bad, just from lack of skill, so I was hitting a lot of line drives out of pure adjustement. But, finally he tossed me a nice, juicy one and I ****ing hammered it. It was a moon shot...lol

380 feet later, a 98 year-old woman living past the left field fence and additional protective net, lost her window.

It was the first window broken by our league in 9 years, and one of the longest balls anyone's ever seen hit at that particular field. Thank you Good Mornings and Deadlifts...Ha!

Old lady was PISSED.

ROFL...I felt like a kid. I wanted to hand the bat to someone else and make a break for it! Good times, good times...

06-09-2006, 08:19 PM
Ahahaha. That's awesome for everyone, besides the grandma. Now if we just start feeding you some Andro, those bench numbers will go up...

06-09-2006, 11:14 PM
lmfao at the tossing bat and running! Great hit.

06-10-2006, 02:40 AM
lol hows the weight looking these days is it still coming down gradually ??

06-10-2006, 06:13 AM

I concur.

The baseball story is hillarious Pat, when we form the WBB golf team, you can be the anchor for the team, hitting 350 yard drives :nod:

06-10-2006, 08:24 AM
Wish I could have seen you hit that ball out of the park myself...great mindset ElWood, heavy work is the way to go.

06-10-2006, 09:05 AM
Great story. I love baseball. Gonna start calling you the Mick ;)

06-12-2006, 10:02 PM
Thanks everyone for the replies. It was a fun night, for sure!

Hill: My weight is kinda holding steady in the 205 range. I've been pretty stressed out lately, so the diet has been spotty at best. I'm working hard just to stay in the gym!

Tonight was legs..

Leg Press Warmup..1pps x 12..slow, stretchy

Pseudo-ATF Squats

45 x 8, 95 x 5, 135 x 5, 165 x 3, 185 x 5, 215 x 6, 155 x 8

Leg Press

2pps x 6, 3pps x 6, 4pps x 6


95 x 8, 135 x 6, 185 x 4, 225 x 3


bw x 8, +15 x 8, bw x 6

It wasn't the greatest workout. I strained my back a little bit on the leg press sets, so SLDL was kinda painful and I gave up after the 225. I ad a rather long, uncomfortable car trip yesterday and my back was pretty tight all day. I should have known better than to just go right at it, but I did and I screwed up. No biggie. It feels ok now.

06-13-2006, 03:04 AM
squats looking good man keep it up. Careful with the back it can be a touchy thing at times

06-13-2006, 03:25 AM
take it easy on the lower back,not a pleasant feeling Pat, you're doing real well,next Arnold will kick some ass! :D

06-13-2006, 06:05 AM
Same thing used to happen to me if I drove over a couple of hours...did ok though, I see a pr in there somewhere - ;)

06-13-2006, 06:21 AM
Long car trips suck. I never understood those hippie road trip people who love sitting in a car for hours.

What the hell is a pseudo-atf squat? 1/4 squat? :p

06-13-2006, 10:24 AM
215 For teh win! Now I'm going to have to go for seven!

Nice squatting bro.

06-13-2006, 11:30 AM
when your back is feeling better 6ppsx3 i know you can do it ;)

06-13-2006, 03:49 PM
Hill: Thanks man.

Sylvia: I'm looking forward to the next Arnold!

Coke: Thanks bro. I gotta figure that seat out, cause I'm driving 8 hours Saturday!

Anthony: Pseudo-ATF is my term for my attempt at ATF. It's fairly limited by my large calves, and I'd rather not destroy my knees from the pressure of dropping down on them and causing the "reverse door hinge" effect...lol. So, pseudo-ATF is below parallel, but not really true ATF...I suppose. It's pretty much the same point all the time, though, so it's consistent.

Rex: Next week, at the beach (yes, I'm THAT hardcore), I'm gonna either do 250 or 225 x 5. Prepare yourself.

Sylvia: I'll do that, too. Just for you!

06-14-2006, 09:43 PM
Tonight was chest/tri's. If anyone's noticed, I keep missing my back workouts. My weekends have been pretty busy the last month or so and back day is Friday or Saturday. Anyway...I'll fix it...lol

Dumbbell Bench Press

20's x 15, 40's x 8, 65's x 8, 80's x 5, 60's x 8

Barbell Decline Bench

135 x 5, 155 x 5

Dumbbell CGBP

40's x 8 x 8 x 8

EZ Bar SkullCrushers - forgot I needed to adjust the bar weight for these, too...lol..all previous sets are +15lbs!

60 x 8 x 8 x 8

Cybex Triceps Pressdown

120 x 6, 130 x 6

My forearms, delts, and pecs were TOTALLY blasted after the dumbbell bench sets. I was SWOLLEN. I looked kinda big...lol

I love dumbbell bench.

That is all.

06-14-2006, 10:20 PM
DB Bench is great. Strong workout with those 80's!

Don't worry about the missing back work. You can do what I'm sure every one else at your gym does: Arm Day!!! It's a good substitute.

06-15-2006, 02:45 AM
awesome benching man! And gr8 workout. ;)

06-15-2006, 06:23 AM
If anyone's noticed, I keep missing my back workouts. Anyway...I'll fix it...lol

You'd better do just that - :D ...j/k, doing a good job all around ElWood.

06-15-2006, 07:17 AM
seen yo name in pup journal,very good friend of mine,but notice yo dropping weight..what is yo BF at now that youve dropped? what is yo target for weight/BF?


06-15-2006, 10:01 AM
Nice pressin MrED.

06-15-2006, 10:14 AM
Thanks, Rex, Goodwin, Coke, Drew. I appreciate it.

YBW: Weight is somewhere around 205. I don't diet well when I'm stressed out, so I'm kinda in a holding pattern for a little while. I started lifting in September 2004 @ 25, 6'1, 245lbs and probably 30%+. I've got pics @ 241 over in the pics forum. I've been going through a separation and subsequent divorce, so my cuts have been sporadic as my stress and money allow me to structure my diet. I basically do a loose maintenance diet in-between. I'm currently about 205ish after dropping from 225 in March. Bodyfat is something around 20%. It might be less, but my midsection holds it funny, so I don't really know or want to know...lol. My original goal was to minimize stress and stress headaches, lean out, and see my abs while actually sticking with something for once in my life. I've stuck with it for almost 2 years,and built up some decent strength considering I've yet to actually do a bulk. I think I need to get in the 185 range to achieve the first physique goal. My end physique goal is probably 210 @ 10%, but to be in fantastic overall condition. I've never been able to pull myself back up from a ledge...lol. I need to know that I can survive if I need to. I want to be able to perform in all aspets of life, etc etc.

That's pretty much the gist of it.

06-15-2006, 10:25 AM
seems like you're always getting stronger even though you're cutting, elwood. nice job, man. and lifting at the beach? what's wrong with you man? i'm headed to the beach in a couple weeks and that's the last thing i'll be doing. you, sir, are definitely hardcore.

06-15-2006, 10:46 AM
mrelwooddowd i no what you mean about holding weight funny around the stomach. i think its when you have been overweight like i have you hold weight here for ever lol. i have veins in my hips and the very lower part of my stomach but still slight love handles its really wierd but their ya go. Keep up the good work man i reckon if you keep cutting you can hit 185 well before xmas.

06-15-2006, 11:29 AM
dude i feel for ya.. i went thru a divorce and man i thought my world was caving in..took time to heal..nobody knows what yo going thru unless they been hurt too.. sometimes i wish i hadnt been so faithful but on the other hand i didnt lower myself..fck i was so depressed without dieting from the stress i was ripped as hell.. anyway good luck/keep yo head high


06-16-2006, 02:38 PM
RBB: Thanks for noticing! I think it's more my upping the intensity and oncovering more potential within myself that helps me squeak our PR's while cutting. I gotta lift at the beach. It'll give my week some structure, and I'm really stressing about my bro in-law's cancer so I need the release. The whole world is sorta on my shoulders right now..lol. I almost don't want to go, but I might be the only transportation for my siblings if my parents back out to go be with my older sister.

Hill: I dunno what it is, but I must have been REALLY fat..lol. My gut never seems any smaller, and I keep clipping the same even though I'm always finding new veins!

YBW: Thanks man. It's been a while and it's not an emotional stress anymore. It's settlement garbage. I'll be ok. Thanks for the well-wishes.

06-16-2006, 03:24 PM
hope all goes well with the brother in law. family illness is always a tough thing to deal with. hey where in WV do you live? i'm going to be out that way in about a month for a bank audit.

06-16-2006, 07:27 PM
hope all goes well with the brother in law. family illness is always a tough thing to deal with. hey where in WV do you live? i'm going to be out that way in about a month for a bank audit.

I live near Charleston.

I would wager, knowing you're near D.C., they're sending you to CharlesTOWN.

But, maybe not. Let me know where you're headed. Charleston is as big as it gets in WV, so you might be headed this way...lol

Oh, and thanks!

06-16-2006, 07:59 PM
i'll be in huntington, i believe its on the border of wv and ohio. i could be wrong, i know nothing about WV geography. but anyways, we picked up a rather large bank there somehow. if that's close to charleston let me know and we'll meet up. i'll be there all week and i always get my lifting in somewhere when they send me away.

06-17-2006, 06:32 AM
charleston is a freaking killer city..... been there several times. Last time was over July 4th, 2004. Fireworks on the river? what a killer backdrop. I used to live in Harrisonburg, va which you know is very close to the WV border. Charleston is now my midpoint to a friend of mine in Michigan.

good stuff here in your journal!!! sorry about your stress levels.... nothing worse on dampening your motivation levels. don't let it bring you down! peace man! check you later.

06-23-2006, 11:58 AM
RBB- Dude that's real close to me. I live right between Charlesto and Huntington. I work in Charleston, but it's only a little farther to Huntington for me. As for gyms, they have YMCA in Huntington..that's all I know of. I usually lift in Cross Lanes, which is on the way to Charleston and probably 25-30min from Huntington. We can meet up for a workout wherever. I can get a day pass. Hell, We oughtta find Midee1. He lives within 30min of Huntington...lol

Fhorn- It's an OK city. The fireworks do look pretty sweet, and we have a couple nice festivals, but it can be a real boring place too..lol

If anyone didn't notice me missing, I'm at the beach. I got two workouts in, and am headed to Gold's for the third here in a bit. Right now, I'm at Starbucks making use of my $10 internet fee!

See you all on Monday evening!

06-23-2006, 12:04 PM
and no, i didnt come here just to post on WBB..lol

I'm uploading some photobucket pics for my brother in-law and sis, since they usually go with us.

06-23-2006, 12:54 PM
*Also dling porn.

Enjoy yourself bro.

06-27-2006, 02:35 PM
Highlights from the beach workouts..

80's x 5.75 on the dumbbell bench, then dropped them on my chest and groin...lol

squatted 225 for an easy 3

had an average back day

I took it sorta easy on the workouts, but they felt nice amid all the binge eating and sloth.

The overtime fllood gates are back open again, so my gym vists are gonna be late-night again for a while and I might not be posting in here regularly, or maybe at all. At least not until storm season is over.

The life of a public utility worker..lol

06-27-2006, 03:05 PM
nice, at least you enjoyed, nice to see you back :)

08-03-2006, 08:30 AM
Time for an update you sex machine!

08-03-2006, 08:37 AM
Time for an update you sex machine!
LOL, i so loved this :D

08-03-2006, 08:42 AM
I'm gonna try to revive this for Paul. He needs some motivational competition.

I've been lifting, albiet sporadically with my schedule.

I've missed some sessions, but managed to squat every week. My last two sessions have netted me an easy 225 x 5, and last week's 255 x 2 as final sets. I'm pretty pleased with how that's come along recently. I enjoy squat day, finally.

I decided that with the hectic schedule, two sessions a week is all I ca count on. So, with Anthony's help I've got two full-body days, and hopefully I can get in a GPP day at my girlfriend's house since she lives near a park.

Current routine will be..

Day 1
DB Bench

Day 2

Per Anthony's GOOD suggestion, I'm going to rotate the max effort lift in each workout. I'll follow that with some DE and RE sets. It's gonna take some getting used-to, but i'll figure it out. Last night was honestly pretty brutal for me...lol

I did Day 2, since it was later in the week.


95 x 8, 135 x 6, 185 x 6, 225 x 3, 275 x 1, 315 x 1, 365 x 1, 385 x 3/4

The 365 went up probably faster and smoother than it ever has, and I haven't deadlifted anything over 315 since April. I was pretty surprised. The 385 is my previous max, and all I was missing was the lockout.

Standing Military Press

45 x 8, 85 x 6, 95 x 6, 105 x 5

Only the second shoulder work in 3 months. Doc says the shoulder is fine.

DB Lunge - Full ROM - tough!

bw x 8, 20's x 8, 30's x 8

Assisted Dips - first time dipping, unfortunately

+140 x 8, +100 x 8, +100 x 6

I enjoyed this workout. Dips and lunges are pretty new to me. I've done a bodyweight dip a couple times at the house, but never messed with them in the gym. I was always trying to get my weight down first. The deads really surprised me, considering the time I've been away from heavies. I guess reps with 315 SLDL for all these months helped out.

Update: My brother in-law's first three chemotherapy sessions didn't work. A rule of thumb is, if the first TWO don't work you're pretty much done-for. The docs decided to go ahead and blast him with chemo once more, along with two days of radiation, then go ahead and do the bone marrow transplant and hope his brother's normal white blood cells would win out over the weakened state of the post-chemo leukemia cells.

So far, it's working. it's been 25 days since the transplant and there's no trace of leukemia in his bloodstream. If his new marrow comes up clean in this last test next week, he'll officially be in remission. The clean blood is a GOOD sign. It hasn't happened yet, through all the testing he's had. The chances of this having worked were SLIM. We're cautiously approaching a little thing we like to call a "miracle." Yes, they do happen.

God bless you all for the well-wishes and prayers.

08-03-2006, 08:50 AM
nice workout elwood

08-03-2006, 09:05 AM
good **** pat those DL's are tight. Looks like both of us could use some work on our millies though =P

Also really good to know your brother in laws treatment is going well.


WHENS THE BULK?!?!?11111!!!1!ONE111

08-03-2006, 09:12 AM
Thanks Rob..

No bulk..I have a goal, no matter how long it takes, with all my startign and stopping of cuts.


08-03-2006, 09:25 AM

08-03-2006, 09:32 AM
errr.....something close to abs. 10% or so would be magnificent.

08-03-2006, 09:47 AM
j00 can do it! When you get your whole job schedual back on track maybe PSMF? Or UD 2.0? I remember last April we started around the same weight and Hieght and BF%. I think when I quit in september I was at 225 @ 16% so I know you have it in you to get down there soon! and btw 13-14% would be close to abs 10% is pretty damn shredded.

08-03-2006, 10:14 AM
i'm not sure what % i am right now. i'm about 8lbs down from my last pics in members pics.

08-03-2006, 10:41 AM
Looking good in those pics. all it looks like is some lose skin around the midsection. Your leaning out very nicely. I noticed you saying you wont be 11%BF till your down to 190lbs. Isnt that a bit low for someone your height? Your gonna be giving up alot of strenght and LBM >.< I think a winter bulk would do you good as long as you keep it clean. maybe you wont even gain fat. just some good ol recomposition and LBM gain.

08-03-2006, 01:06 PM
I fear a bulk, 'cause it's been hard enough to get my ass as lean as I have. I stop, and start, and stop again.

If I make it to winter (meaning November or so) without being where I want to be, then I might consider a really careful bulk. I *might* have my life in order a bit, and be able to control my surroundings a bit more. That's been key to my success, or lack therof, thus far.

It's not just loose skin. My arms aren't that lean. I kinda keep an eye on my arms to see where I'm at, lean-wise. I've got a legitmate 15lbs of just plain fat on me, for sure..maybe more. I don't think I'm even quite as lean as you were at your best, but I'm pretty close.

But thanks for the ego boost!

08-03-2006, 01:09 PM
I like what's going on in here,Anthony knows ;)

08-03-2006, 01:31 PM
Elwood I hear you on the fear of bulking but your acting as if the only way to lose BF% is to lose fat. THink about gaining LBM, if your 20% BF at 206lbs that means you have 165lbs of LBM, now just for arguements sake you keep the fat you have but put on 10lbs of LBM over the course of 5 months which is very doable on a clean diet and solid lifting routine. You just gained 10 lbs of muscle and lost 2+% BF. And if you put on 20lbs of LBM.....you get the idea =P

08-04-2006, 06:05 AM
Was a little surprised to see the update although I know you don't slack...lunges are new to me too, one of these days I'll throw them into the mix, lol. The current plan looks good Elwood. Wishing the best for bro-in law.

08-04-2006, 06:16 AM
I wonder if it would be a good idea to replace dips with chins ... balance your pushing/pulling ... not sure how I missed that the first time around.

But the numbers look good!

08-04-2006, 07:04 AM
deads are looking real good, elwood. tough to keep a split going when work is busting your balls, but looks like to you're doing a good job. hope everything turns out alright with your brother in law.

08-04-2006, 07:29 AM
Coke - You know elwood doesn't *completely* slack..lol. Thanks for your support, as always.

Anthony - I actually thought of subbing in some pullups when I got to the station, but don't I need a horizontal push in that workout? Otherwise, all I get in the week is a few sets of db bench. Maybe I should just add a lateral pull to the whole workout. I have the time.

RBB - Thanks man. Work, life, etc. is keeping me busy from sunup to sun...well, up...lol I don't wanna be one of those "i'm too busy to workout" people, even if it means only getting in there a couple times a week. I'll just keep it as intense as I can, and try to keep moving during the day.

Softball tonight. I'll see if I can hit you guys a homerun! That damned window cost me 200 bucks..lol

08-04-2006, 07:42 AM
If you replace the dips with chins, you still have rows on Day 1 ... that would give you some horizontal work. And balance your pushing pulling, since right now you have 3 push and 1 pull (if you don't count deads). Either way, more pulling than pushing keeps the shoulders happy.

08-04-2006, 10:26 AM
That's all well and good, but is a single chest/tri's movement going to be sufficient? Flat DB Bench is a killer for me, I can say that. I'm jsut trying not to totally neglect anything.

As if two meager workouts per week could be called sufficent anyway..lol

08-04-2006, 10:45 AM
Nice work pat...best of luck to your brother in law..my prayers are with you and your family

08-07-2006, 10:58 PM
quick and dirty..i'm tired


95 x 5, 135 x 5, 165 x 3, 205 x 2, 225 x 2, 235 x 3


135 x 6, 155 x 6, 175 x 6

DB Bench

40 x 8, 65 x 6 x 6 x 5

DB Rows

65 x 6, 75 x 6, 90 x 6

not bad. i kept it intense. goodnight all!

08-08-2006, 05:54 AM
Swift and sweet job done there, covering lots of ground...this is a smart split dude.

08-08-2006, 07:16 AM
Hows the diet going:windup:

08-08-2006, 08:02 AM
Elwood I hear you on the fear of bulking but your acting as if the only way to lose BF% is to lose fat. THink about gaining LBM, if your 20% BF at 206lbs that means you have 165lbs of LBM, now just for arguements sake you keep the fat you have but put on 10lbs of LBM over the course of 5 months which is very doable on a clean diet and solid lifting routine. You just gained 10 lbs of muscle and lost 2+% BF. And if you put on 20lbs of LBM.....you get the idea =P

Your theory is infailable, all I need to do now is gain 150lbs of lean muscle and ill be shredded.

08-08-2006, 01:38 PM
Coke: Thanks for the props. it may not do me a lot of good, but it's working me and my squat shouldn't suffer too much between now and whenever I get some more time. That's really all I care about. I've worked too damned hard on my squat these last few months. It's 315 or nutin!

Paul: I think it was ok yesterday, and it's deent today. Yesterday was a 500 cal cinnamon roll, caesar salad kit with 100cal worth of chicken, a 320 cal metrx bar, then a baked chicken breast with bbq sauce, two small baked potatoes with fake butter, and two corn on the cob.

Today so far has been two small pepperoni rolls (meh..i give em 500 cals max, total)..about 20 peel n' eat shrimp in cocktail sauce (fresh from the Atlantic..so good), and a peanut butter sanGwich. I'll probably have a whey shake in 2% before the evening is out, and then some sort of decent dinner. There'll be more shrimp tomorrow here at work, and Thursday is Olive Garden catered (uh oh..) so I'm trying to be good for when that hits. If they ordered it, I'll go for the chicken marsala over the lasaGna.

08-08-2006, 01:43 PM
pat, nice little past session.

08-09-2006, 07:26 AM
good to see you're still getting the work in despite everything that's going on. nice squatting, bro.

08-10-2006, 09:41 PM
thanks Rob, and RBB. as proud as i am of where my squat has gone in recent months, i know i've got a lot more in me--cutting, maintaining, or whatever.

DE Deadlifts

95 x 8, 135 x 6, 185 x 4, 225 x 3, 275 x 3, 315 x 1 x 1 x 1 x 1 (last two mixed grip)

ME Standing Millies (third week back to these, and matched PR)

45 x 8, 65 x 6, 95 x 5, 115 x 4, 135 x 1, 135 x 2

DE Dumbbell Lunge (these things are F'in hard!)

BW x 8, 30's x 8, 30's x 8

DE Assisted Dips (think I'll be at bodyweight for reps in no time)

+120 x 6, +100 x 6, +90 x 6

Just like last week, I was out of breath like never before. Those lunges are absolute MURDER. I can see them really helping with my stability on squat day. The dips are already getting easier. I've really never dipped much, and I know I can do a couple at bodyweight anyway, so I expect to see these improve dramatically as the weeks go by. My back was ridiculously tight during the deads--probably from yet another week of working 8-7 at a desk. I had at least 5 more in me, but it wasn't worth it.

On a happy note. My brother in-law's bone marrow test came back clean today, so he's officially in remission from Leukemia. He still has to stay in the hospital until October. There's a 90 day period after a bone marrow transplant, even with remission, where you're in a semi-quarantine and under strict care. He's on about day 35 now. The poor guy has barely left a hospital since APRIL...lol

Thank you all again for your thoughts and prayers. This happened REALLY late in the process, and was probably a miracle at this point. I can't help but believe all our friends and family out there had something to do with it. God bless you all for the part you played. This thing has reaffirmed my faith in people, for sure.

08-11-2006, 02:31 AM
I'm liking this new split Pat,lunges are hard, gotta love em' ;)

08-11-2006, 03:20 AM
good news about your brother in law.
and super workout man! Getting it togethor with those dips. You'll definatley be on BW in no time at all ;)

08-11-2006, 06:41 AM
I've stayed away from lunges but hearing what you had to say about them makes it worse, I'll never do them now, lol.

08-11-2006, 09:31 AM
glad to hear the good news about your brother-in-law. nice deads too, 315 isn't too shabby at all. god, i hate lunges. i'll leave them all to you man.

08-11-2006, 10:43 AM
What's up fatty? :)

08-11-2006, 11:54 AM

08-13-2006, 12:26 PM
Sylvia - thanks! I enjoy it, but the better it feels, the more I want to be in the gym more often than two days..*sigh*

Goodwinm - thanks a lot, man. i've done a couple bodyweight dips in the rack i have at home. i just wanna work my sawy down on this one at the gym, build some stability in the movement, etc., and hopefully get down to actually being able to get several reps at bodyweight.

Coke - LOL..they suck..BAD. It felt like crossfit!

RBB - thanks man. see above on the lunges..lol

Russow - y0!

Ec - yesssss!

I was surfing around, and realized I've mislabeled my last workout. I suppose my deads would have been RE, along with everything but millies. I dunno. I'm just planning on rotating the ME movement, and sticking with 6-8 reps for everything else unless it's deads or squats (in which case I'll go with lower reps, but drop the weight well below max). I won't be doing ME for lunges, dips, rows, or GM's. I guess the ME movement will be more alternated than rotated..lol Whateva..I *should* have another workout for y'all manana.


08-14-2006, 08:40 PM
I managed to find my way to the gym tonight, as promised. Oddly enough, someone was SQUATTING in the rack when I arrived, so I started with chest.

DB Bench

30's x 15, 30's x 8, 55's x 8, 70's x 6, 75's x 5

DB Rows

60 x 6, 85 x 6, 95 x 6

Pseudo-ATF Squats

95 x 5, 135 x 5, 165 x 3, 205 x 3, 245 x 1, 265 x 1, 225 x 2


135 x 6, 155 x 6

Weighted Situps

bw x 8, 15 x 8, bw x 3 :(

I got a slight pain in my groin--and I mean VERY slight--so I stopped the GM's right there. It's not worth it..lol

Another squat PR. That feels nice.

Something's not right with my situps. When I was doing them on the decline bench at home, I could do sets with a 45lb plate. Now I get these intense cramp/pains in my upper abdominals at the end of my second set, EVERY TIME I do situps. I know my bench at home was a steeper incline than I'm using at the gym. I don't know if that's it, or what. It's pretty frustrating, though.

If anyone knows what's up, please clue me in.

Ah well..night all.

08-15-2006, 08:26 AM
265 on ATF's is really solid, elwood. db benching looks good as well. keep up the good work, man.

08-15-2006, 08:31 AM
Continuing to set pr's on those squats is sweet, fine job overall Elwood.

08-15-2006, 09:19 AM
nice db rowing man.
pseudo atf squats. wth are they? lol

08-15-2006, 04:50 PM
nice db rowing man.
pseudo atf squats. wth are they? lol

Thanks RBB and Coke. I appreciate the props.

Mike: Pseudo-ATF is what I call my depth. If I went to a true ATF, I wouldn't have any knees left in a few months from the "reverse hinge effect," so I go below parallel. My calves are still around 18 inches, so I don't get a lot of travel area before I run into them on the way down. I'd say my hamstrings do touch my calves, but it's not as low as I'm capable of squatting. I just don't want to destroy my precious knees with that back-pressue as everything squishes together as calf meets hamstring at that final stoping point.

I only make note of it because parallel would be much easier than what I do, and I think that's relevant. I'm sure I could parallel 315 no problem.

08-15-2006, 04:51 PM
you're killing the squats my boy! ;)

oh, groin pain is not a good thing be careful :)

08-16-2006, 03:09 PM
thanks Sylvia! i'm trying!

08-18-2006, 02:38 PM
Had the day off, so I hit the gym early. Softball tonight.

ME Deadlifts

95 x 6, 135 x 6, 185 x 6, 225 x 3, 275 x 1, 315 x 1, 395 x 1, 315 x 1 x 1

Standing Military Press

45 x 8, 65 x 6, 95 x 6, 115 x 6, 115 x 3

Dumbbell Lunge

bw x 8, 20's x 8, 35's x 8

Assisted Dips

+90 x 6, +80 x 6, +80 x 6

The deads is a true PR, and only 3 weeks after starting back to traditional deadlifts afer a few months off. It was a decently easy pull, although I talked myself out of the attempt once and had to reset..lol

The lunges still suck, so they MUST be doing me a lot of good.

Dips are coming along nicely. I feel like I'm coming up faster than the assist can assist me. I'll move that down at least 10lbs next week.

08-18-2006, 02:52 PM
damn man. awesome DL pr!
and nice with the millies!

08-18-2006, 04:20 PM
395x1 way to go 420 next ;)

08-19-2006, 05:45 PM
You never know bro, you may grow to really like the lunges and even specialize in them later on...great workout!!

08-22-2006, 10:16 PM
mike - thanks man

sylvia - 395 to 420? what am i, a machine?

coke - if i ever specialize in lunges, i give you permission to call me out in general chat! LOL

08-22-2006, 10:41 PM
Hit the gym late tonight. It was one of those days at work that reminds me why I'm actually underpaid, despite my good wage. I was starving when I left, hit up 2 junior bacon cheseburgers at wendy's and half a pepsi for some quick carbs. apparently, that's the secret recipe because I hit a rep PR on squats. i felt GREAT.

ATF Squats

45 x 8, 95 x 5, 135 x 5, 175 x 4, 225 x 8, 205 x 8


135 x 6, 155 x6

DB Bench

20's x 15, 40's x 8, 60's x 6, 75's x 6, 65's x 6

DB Rows

65's x 6, 80's x 6, 100's x 6 - tough!

good workout. gym closed before i could get the situps in. there was also a SMELLY guy near me.

08-22-2006, 10:48 PM
Dropped by to say you have some great lifts going on bro. Congrats on the consistent PRs every week.

08-23-2006, 02:47 AM
mike - thanks man

sylvia - 395 to 420? what am i, a machine?

coke - if i ever specialize in lunges, i give you permission to call me out in general chat! LOL
yes ;) ok then 405 better? :)

08-23-2006, 07:02 AM
Real fine and basic workout Elwood, this does the trick - ;)

08-24-2006, 11:10 AM
damn nice work with the 100's on rowing. Real solid. And yes real tough!

08-29-2006, 04:31 PM
Sidior - thanks for the high praise, man. i feel i've got a ways to go, but it's nice to be noticed for being consistent!

Sylvia - that sounds much more doable

Coke - thanks man. these little full-body routines are REALLY intense. i've never been so tired.

Mike - thanks, man. the form was shakey, but it felt pimp to row the biggest DB on the rack.

Yesterday, my 27th birthday, and I hit the gym...lol...It was a good workout. I went heavy on shoulders, and stayed lower on deads, although I was quite happy with the reps I pulled out. I had 2-3 more @ 325 in me, but it wasn't in the plan to push it, so I didn't. The lunges were hell, again. I actually laid down on my back for a couple minutes after the 30 set. Dips improved again, as expected. And, I sweated buckets, as has been the case since I started this.

I also went to Jescofest on Sunday. If anyone knows about the dancin' outlaw, Jesco White (google it), they did a benefit for him 'cause he's broke. The legend performed, inebriated, and it was a blast. We had a great time, and it was a fun little birthday weekend with my girlfriend (hers was the day before mine). I had some great meals, and did some good gift exchanging.


95 x 8, 135 x 6, 185 x 6, 225 x 6, 275 x 4, (begin mixed grip>) 325 x 3, 325 x 1 x 1 x 1

Standing Military Press

45 x 8, 65 x 6, 95 x 4, 115 x 4, 135 x 3 - rep PR @ heavist attempted weight

DB Lunge

bw x 8, 30's x 8, 35's x 6

Assisted Dips

+80 x 6, +70 x 6, x 6

08-29-2006, 04:48 PM
Also, as strange as it seems given my twice-a-week lifting (albiet, intense and heavy) and sporadic, semi-clean diet, my weight is up to 213 or so from a confirmed 206 (around the end of July).

I know, that's not so odd.

What's odd is, I SWEAR I'm leaner. I swear it.

I have a theory as to why this is, but it's not for this journal..lol

PM me if you care.

08-29-2006, 05:02 PM
awesome man! :)
So excelent with the millies!! 135 x 3. super!

08-29-2006, 07:40 PM
Hope you had a good time for your B-day :)

08-29-2006, 10:48 PM
Strong liftin Pat.

I have the same issue. I get bigger, but I'm still pretty lean.

08-29-2006, 11:54 PM
thanks guys!

Drew. do you know why this might be?

I've been noticing lately my legs just seem to be huge. On a hunch, I broke out the tape measure tonight (totally cold..I didn't workout today), and got 27.75 inches on the left leg. That's the smaller of the two legs.

I could go back to page one of my old journal, but I don't need to. I KNOW 27.5 is the biggest I EVER measured my RIGHT leg when I weighed 241! I also know my legs were measuring around 3 inches smaller than that back a few months ago.

So, I'm not bulking (technically), I've been doing a twice-a-week, full-body routine for about a month now, with deads on one day and squats on the other, and I'm probably not taking-in enough protein.

Why have my legs grown 3 inches and look leaner than ever, while I'm 30 pounds down on the scale?

To go along with this freak incident, I've been working very hard on my squat in the last 4-6 months, taking it from struggling for 185 x 5 pseudo-ATF to 225 x 8 for a true ATF and 265 x 1 pseudo-ATF.

I thought this big increase was more me living up to my potential, and getting over (or is it under? lol) the fear of the bar on my back.

How the heck did I do this? Am I a genetic freak?

08-30-2006, 05:32 AM
Looks as if you went through a transformation and it's not over yet believe me...it will be of gigantic proportions!!

09-22-2006, 08:05 PM
WTF, wipe the dust off this sorry excuse for a journal :mad: