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Patz
01-24-2012, 11:13 AM
I wish I had the discipline for IF. :(

galileo
01-24-2012, 04:21 PM
I wish I had the discipline for IF. :(

Discipline? It's literally the easiest diet I've ever tried and arguably the most effective. What's the tough part for you?

LuNa
01-25-2012, 01:12 AM
Nice work on the deads Gal.

galileo
01-25-2012, 06:19 AM
Nice work on the deads Gal.

Thanks LuNa. Hope to get close to your deads someday!

Workhorse
01-25-2012, 12:25 PM
Nice workout....good to see you still kickin' it. :)

galileo
01-25-2012, 06:51 PM
Nice workout....good to see you still kickin' it. :)

Yeaaaah son!

galileo
01-25-2012, 06:53 PM
25-Jan-2012 - IF 2012, Week 1, Chest/Arms

This morning I was 178lbs, so a little water is already shedding from cleaning up the diet. I didn't eat a big enough first meal today, which made my workout feel a bit more low-energy than it has been in since before my bulk. However, when I finished my main set on bench, I formed a priapism that was so firm that some chick mistook it for a chinup bar. I know this because she just walked away from it without acknowledgment, because as we all know, bitches don't lift weights. Wouldn't want to get bulky n' shit.


Barbell Bench Press:
135 lb x 5 reps
155 lb x 5 reps
185 lb x 3 reps
205 lb x 3 reps
225 lb x 8 reps
205 lb x 8 reps
Progress on the bench again this week. I can tell you, I'm very satisfied getting 225x8. Not quite ready for NFL combine, but at my current bodyweight I'm celebrating.

Incline Dumbbell Bench Press:
75 lb x 8 reps
70 lb x 8 reps
The first set was pretty challenging, the second set was simple.

Barbell Curl:
100 lb x 4 reps
80 lb x 8 reps
I thought I'd be OK for the 100, but nope. I took too wide of a grip on the bar and I really felt like I had no leverage.

Triceps Pushdown:
80 lb x 8 reps
80 lb x 8 reps
When I was cutting before, I couldn't get past 70s consistently on this machine. 80 was not all that challenging. Progresssssion.

I went to Bob Evans with my boss for lunch and got the grilled chicken breask with broc n' a baked potato. 2 grilled chicken sammiches for dinner, plus 2 servings of high fiber cereal. I need to get some more protein, so maybe beef jerky with a protein shake. Beefarts.

LuNa
01-26-2012, 03:52 AM
Nice progress. 225x8 on the bench is definitely nice. Wouldnt mind having that whilst being 80lbs heavier...

galileo
01-27-2012, 07:50 AM
Nice progress. 225x8 on the bench is definitely nice. Wouldnt mind having that whilst being 80lbs heavier...

I have short arms, don't feel too bad.

galileo
01-27-2012, 06:33 PM
27-Jan-2012 - IF 2012, Week 1, Legs

Still 178lbs. My heartburn came back this week bigtime. Biiig time. My guess is that it's due to stress and work, but whatever.

I squatted today. Now I eat and lament. 250x6 isn't so bad though, for me.


Barbell Squat:
135 lb x 5 reps
185 lb x 3 reps
225 lb x 1 reps
250 lb x 6 reps
225 lb x 5 reps
Squattitude.

Barbell Bench Press:
135 lb x 10 reps
135 lb x 10 reps
Working on my form a little between breaks. Trying to get the bar a little lower without straining my shoulders.

Seated Leg Curl:
150 lb x 8 reps
145 lb x 8 reps
ok then.

Leg Extensions:
190 lb x 8 reps
195 lb x 8 reps
200 next fo sho.

Seated Calf Raise:
180 lb x 12 reps
And I'm done...

My fucking employees caused me to get to the gym late. Fucking fuck.

Ate uh...2 packs of tuna, 4 servings of oats, 2 turkey burgers, and some other shit.

Pup
01-30-2012, 02:37 PM
Do work son...remember on the bench that you are trying to "spread the bar" with the press, Wendler talks about that often on bench technique.

galileo
01-30-2012, 06:32 PM
30-Jan-2012 - IF 2012, Week 2, Deads

177 this morning. Heartburn still going strong. Not digesting well for some reason. Really pissed off @ work.

Today I witnessed an exercise I'd never seen before. I don't know the name, so I'll have to call them "jump barbell rows." These cunts actually left the ground whilst performing a half-bent jump shrug. I just hate this gym some days.

Barbell Deadlift:
135 lb x 5 reps
225 lb x 3 reps
275 lb x 1 reps
315 lb x 1 reps
335 lb x 5 reps
295 lb x 5 reps
I was so tired I had no confidence that I'd even finish my first set. Very very stressful day, this ddn't help relieve it as I'd hoped.

Standing Barbell Shoulder Press:
135 lb x 6 reps
I had to clean this up to perform the set because some douchebags were doing squats with too much weight so they were just really awkward good mornings that included a butt raise.

Parallel-Grip Pull-Up:
5 reps || weighted || 0 lb
3 reps || weighted || 25 lb
6 reps || weighted || 35 lb
6 reps || weighted || 25 lb
I was going to do 40, but due to my state I chose to stick to the progression and hit 35. Next week, given a better state, 40 should be simple.

Seated Cable Row:
180 lb x 8 reps
170 lb x 8 reps
Pretty easy. Will push to 185 next week.

1lb o' beef, 2 cups oats, 2 grilled chicken sammiches, and whatever else I can shove down.

galileo
01-30-2012, 06:34 PM
Do work son...remember on the bench that you are trying to "spread the bar" with the press, Wendler talks about that often on bench technique.

I'm doing it, broseph. Good reminder on that too. I usually squeeze very hard during the motion another good thought.

galileo
02-01-2012, 06:10 PM
1-Feb-2012 - IF 2012, Week 2, Bench/Arms

175...too much info for you; I've been going to the bathroom a ton. Still feels like I dropped from 177 to 175 way too fast. Not sure if I'll up my calories on workout days a bit or what.

Barbell Bench Press:
135 lb x 5 reps
185 lb x 3 reps
205 lb x 2 reps
230 lb x 5 reps
205 lb x 8 reps
230 was a bit harder than I'd hoped, but I guess that was bound to happen with the lowered calories. Really wanted 6 reps, but the last rep was clearly the last one I would be able to get. I'll stick with 230 next week and see if I can't squeeze out more.

Incline Dumbbell Bench Press:
80 lb x 7 reps
70 lb x 8 reps
Not enough rest before I stared - that first rep was a BEAST to get off of my chest.

Barbell Curl:
90 lb x 8 reps
80 lb x 8 reps
Yep.

Triceps Pushdown:
85 lb x 6 reps
80 lb x 8 reps
5lbs makes a huge difference on this machine..damn.

LuNa
02-02-2012, 01:30 AM
Nice curls brah.

borracho
02-02-2012, 02:21 PM
Not enough rest before I stared - that first rep was a BEAST to get off of my chest.


First rep of inclines always sucks ass. Nice job on the bench, looks swell.

Patz
02-03-2012, 12:24 PM
Could those guys have been working (out of the hang position) on the jump shrug portion of a power clean?

galileo
02-03-2012, 12:53 PM
Nice curls brah.

Thanks, playa. GTL.


First rep of inclines always sucks ass. Nice job on the bench, looks swell.

Thanks borracho - and I wish I had something so I could start my inclines on the eccentric.


Could those guys have been working (out of the hang position) on the jump shrug portion of a power clean?

Nice of you to look on the bright side, but absolutely not. These were rows.

galileo
02-06-2012, 05:40 PM
6-Feb-2012 - IF 2012, Week 3, Deads/Back

I didn't really weigh myself since I ate like a fuckhead all weekend. I feel far less fat when I'm buiking...psychosomatic shit. I'm guessing 176 or so. We'll see tomorrow.


Barbell Deadlift:
135 lb x 5 reps
225 lb x 3 reps
275 lb x 3 reps
315 lb x 1 reps
340 lb x 5 reps
315 lb x 5 reps
340 wasn't so simple, but PR-ish.

Standing Barbell Shoulder Press:
135 lb x 7 reps
Got a clean 7, woo. Tried for 8, wasn't going to happen.

Parallel-Grip Pull-Up:
5 reps || weighted || 0 lb
3 reps || weighted || 25 lb
6 reps || weighted || 40 lb
6 reps || weighted || 25 lb

Seated Cable Row:
185 lb x 8 reps
170 lb x 8 reps
Mundane.

Didn't get my squat workout in Friday due to some ridiculousness. Oh well, I guesss.

Foodstuff today.

cphafner
02-06-2012, 08:56 PM
hows the back doing nowadays?

galileo
02-07-2012, 06:07 AM
hows the back doing nowadays?

Pretty good, actually. As long as I use the foam roller and do some dynamic stretching before squats, I seem to be good to go. How about w/ you?

galileo
02-08-2012, 07:33 PM
8-Feb-2012 - IF 2012, Week 3, Bench/Arms

Eat my dead cock.

Cutting makes me super tired and angry.

Barbell Bench Press:
135 lb x 5 reps
185 lb x 3 reps
205 lb x 2 reps
230 lb x 6 reps
205 lb x 8 reps
A clean 6 this week, much better than last week. The 205 wasn't as simple this time, but felt good about the 230.

Incline Dumbbell Bench Press:
80 lb x 8 reps
70 lb x 8 reps
Got the 80 without issue this week. It was tough, but solid.

Barbell Curl:
90 lb x 8 reps
80 lb x 8 reps
Ugh, arms burned.

Triceps Pushdown:
85 lb x 2 reps
80 lb x 8 reps
80 lb x 8 reps
Not sure how +5lbs can be SO much more.

galileo
02-10-2012, 05:31 PM
10-Feb-2012 - IF 2012, Week 3, Legs/Abs

Not the best week, but I'm hanging in there.

Barbell Squat:
135 lb x 5 reps
225 lb x 2 reps
255 lb x 6 reps
225 lb x 6 reps
Remind me to actually warmup more next time.

Leg Extensions:
200 lb x 8 reps
190 lb x 8 reps
Fun.

Seated Leg Curl:
155 lb x 8 reps
145 lb x 8 reps
A bit tough. I should write down the positions on the days everything feels right. Today was not that day.

Seated Calf Raise:
185 lb x 8 reps
2s+ pause @ the bottom.

Some ab work then done.

galileo
02-13-2012, 06:06 PM
13-Feb-2012 - IF 2012, Week 4, Deads/Back

Really need to buckle down this week. Lucky for me, the wife works tomorrow, so our dinner plans can be customized to meet my needs. Yessss.

Barbell Deadlift:
135 lb x 5 reps
225 lb x 3 reps
275 lb x 3 reps
315 lb x 1 reps
345 lb x 4 reps
315 lb x 5 reps
345 felt rough going up and I had it in my head for (no good reason) that I was going to strain my back if I kept going, so I stopped. It was just my mind being weak. I am not built for deadlifts one bit, so I consider being here OK, but man I'd like to hit 405.

Standing Barbell Shoulder Press:
135 lb x 8 reps
8 wooo! I think I may have even got 9 if I'd pushed it.

Parallel-Grip Pull-Up:
5 reps || weighted || 0 lb
2 reps || weighted || 25 lb
6 reps || weighted || 45 lb
6 reps || weighted || 25 lb
15 reps
Doing chinups with a plate under me was nice. People always look at me when I do that and think things like, "wow, that skinny-fat kid sure likes chinups."

Seated Cable Row:
200 lb x 8 reps
180 lb x 8 reps
Pretty simple, but I was exhausted by the end.

LuNa
02-14-2012, 03:14 AM
Doing chinups with a plate under me was nice. People always look at me when I do that and think things like, "wow, that skinny-fat kid sure likes chinups."


LOL. Nice work man. Better to not push it too much too fast on those deads. 405 is definitely a possibility with time.

borracho
02-15-2012, 08:38 AM
I am sure you'll hit the 405 DL soon with how well you're doing currently and playing it safe and stopping where you did was the right thing to do to get there.


Doing chinups with a plate under me was nice. People always look at me when I do that and think things like, "wow, that skinny-fat kid sure likes chinups."

lol, tell them its part of your penile stretching program.

galileo
02-27-2012, 06:15 PM
27-Feb-2012 - IF 2012, Week 5, Deads/Back

Took a week off to regroup - too much shit happening around me.

Barbell Deadlift:
135 lb x 5 reps
225 lb x 3 reps
275 lb x 3 reps
315 lb x 1 reps
335 lb x 4 reps
315 lb x 5 reps
I had to scale it back, definitely wasn't ready. Was wearing the wrong shoes too - left the good, flat pair at home on accident.

Standing Barbell Shoulder Press:
135 lb x 7 reps
Got 7 again, felt strong up until the last rep. No 8.

Parallel-Grip Pull-Up:
5 reps || weighted || 0 lb
3 reps || weighted || 25 lb
6 reps || weighted || 45 lb
6 reps || weighted || 25 lb
This.

Seated Cable Row:
205 lb x 8 reps
185 lb x 8 reps
Still progressing here.

Fucking sick of seeing people in the gym who lift half of the weight, do a few curls and bench press 3x a week and are huge and lean. Fuck.

galileo
02-29-2012, 05:51 PM
29-Feb-2012 - IF 2012, Week 5, Bench/Arms

A bit weaker today, but I'm holding on still.

Barbell Bench Press:
135 lb x 5 reps
185 lb x 3 reps
205 lb x 2 reps
225 lb x 6 reps
205 lb x 8 reps
After the first round of 205, I was certain 230 was a bad idea. I got 6, could've done maybe 7, but it was a challenge. Here I sit, disappointed with 225x6 @ 175lbs.

Incline Dumbbell Bench Press:
75 lb x 8 reps
70 lb x 8 reps
75 was all right. I was definitely exhausted for this workout, so it wasn't strong.

Triceps Pushdown:
80 lb x 8 reps
80 lb x 8 reps
Easy sets.

Dumbbell Bicep Curl:
45 lb x 8 reps
45 lb x 8 reps
I can push it up next week.

galileo
03-04-2012, 09:09 AM
2-Mar-2012 - IF 2012, Week 5, Legs

I felt pretty good going into this workout. Lowered squats purposefully, but upped everything else.

Barbell Squat:
135 lb x 5 reps
185 lb x 3 reps
205 lb x 2 reps
230 lb x 8 reps
230 lb x 8 reps
Lowered the weight a good bit just to make sure my depth was good. It worked.

Leg Extensions:
205 lb x 8 reps
195 lb x 8 reps
Found a great setting: 6, 4, C woooo.

Seated Leg Curl:
160 lb x 8 reps
150 lb x 8 reps
Found a great setting for this shit too: 4, 3, F.

Seated Calf Raise:
205 lb x 11 reps

I had a pretty solid diet week - if I can survive the remainder of the weekend, I should be in pretty good shape. It's tough to do so with a wife, since she doesn't get to do much during the week, she always wants to go out on the weekend. That leaves me with a difficult choice in restaurants, etc.

galileo
03-07-2012, 06:14 PM
5-Mar-2012 - IF 2012, Week 6, Deads/Back

Work is busy as fuck. I'm becoming lazy at posting, not lifting.

Barbell Deadlift:
135 lb x 5 reps
225 lb x 3 reps
275 lb x 2 reps
315 lb x 1 reps
340 lb x 5 reps
315 lb x 5 reps
Nailed 340 this time. Boom.

Standing Barbell Shoulder Press:
135 lb x 6 reps
Douchebag was in the fucking rack doing fucking quarter squats, so I had to hang clean it to start my set.

Parallel-Grip Pull-Up:
5 reps || weighted || 0 lb
3 reps || weighted || 25 lb
6 reps || weighted || 50 lb
6 reps || weighted || 25 lb
+25 has become quite easy.

Seated Cable Row:
210 lb x 8 reps
190 lb x 8 reps
Way stronger this week than previous, definitely can keep adding weight.

galileo
03-08-2012, 07:02 PM
Long story short.
Bench...225x8, 205x8
Inc..75x8, 70x8
db curl...50x8, 45x8
pushdown...85x8, 85x7


ENJOY

Canadian Crippler
06-24-2012, 07:20 PM
Long story short...

.

Beast
06-24-2012, 07:48 PM
Miss you bros.

Chubrock
06-24-2012, 07:49 PM
Where you at shitbag?

galileo
06-25-2012, 05:55 PM
Long story short...

.

Indeed. Super short.


Miss you bros.

You too man.


Where you at shitbag?

I do the Fitocracy thing now. Takes far less time to write my entries and since I don't have time for the long palaver these days, it is just easier.

Look it up, boyee.

Beast
06-26-2012, 02:42 PM
I do the Fitocracy thing now. Takes far less time to write my entries and since I don't have time for the long palaver these days, it is just easier.

Ghey. Come back.