Chicken, Cows, Eggs, and Milk: Eating Big, Lifting Heavy

**offhegoes03** · 01-22-2007 06:13 PM

Here is an attempt at a new journal. I let the other one die because I was going through some rough times. Things aren't 100%, but I'm doing better. I took about a month off of lifting while I was on winter break from school, surprisingly, I didn't lose much on my lifts or weight.

The format for lifts are:
--> weight x reps
--> weight x rep one side : rep other side (for things like alt. db curls or leg extensions)

Tuesday, Jan. 16th:
Light Lower

Squat: 135x8, 135x8, 155x6, 155x6

DL: 135x5, 155x5, 175x5

H.S. Single Leg Extension: 45x5:5, 45x6:6, 45x6:6

Wednesday, Jan. 17th:
Heavy Upper

BB Flat Bench: 155x8, 175x5, 185x5, 185x4

Milli: 95x6, 95x5, 95x6 (lost a bit on these, it'll come back quickly)

DB Shrugs: 55x10, 55x8, 55x8

Pullups: BWx8, BWx7, BWx6

Weightroom was on weird hours since school hasn't started yet. Didn't get to make it back in til today, but I was sore for days from those 2 workouts.

Monday, Jan. 22nd:
Heavy Lower

Squats: 135x10, 185x5, 185x5, 185x5

DL: 135x5, 175x5, 205x3

H.S. Single Leg Extensions: 45x10:10, 55x8:8, 60x6:6

DB Standing Calf Raises: +45x8:9, +45x6:7

Hope everyone has been doing well, I've been checking in every once and a while to keep up. Weighed in at 153.6 today, so I'm still around the same weight I've been at for a while.. I'll see if I can change that in the next few weeks.

**DGabe24** · 01-22-2007 08:30 PM

Welcome back Chris, I missed ya bro. It's great to see ya throwin some steel around again, lets get this journal bumpin again.

**CoCoa** · 01-23-2007 04:34 AM

Nice to see you moving on with it man...everyone needs a break from whatever they're doing at some time.

**offhegoes03** · 01-23-2007 02:12 PM

Dave: thanks man.. haha what are you talking about? this journal's already bumpin

Cocoa: thanks dude, the break was good for getting my motivation back.. i was still lifting at the end of the semester, but only b/c I didn't want to lose any of my progress.

Tuesday, Jan. 23rd

Light Upper

BB Flat Bench: 135x12, 155x8, 155x7, 165x6

CGBP: 95x8, 95x8, 115x8

Milli: 45x10, 95x6, 95x6, 95x5.5

Pullups: BWx8, BWx6, BWx6

B.O. BB Rows: 135x8, 155x5, 155x5

Behind the Back BB Wrist Curl: 45x15, 45x10, 45x10 (saw hatred doing these in his journal where you curl them up fast and then slowly let them back down kinda like a negative)

DB Shrugs: 55x8, 55x8

Whew.. I was exhausted after this one. I tried to take less rest time and really keep the intensity up. I was there for probably 45 minutes to an hour. Classes start up again tomorrow, luckily I only have nutrition class at 12, so I get to relax a bit. Last semester and I'm taking the easiest possible course load I can. MMA starts up again tomorrow, so I figure I'll go there and get in some BJJ and muay thai practice.

**DGabe24** · 01-23-2007 02:30 PM

Awesome news with MMA starting up again =) Those wrist curls are awesome, another thing you can do, is sit down on a flat bench, your forearms parallel on it, and your wrists hanging off with a barbell in them and do wrist curls like that. Overall, great workout. Keep it up bro.

**teaturtle** · 01-23-2007 04:08 PM

youre back!! :]

guess what? you still weigh more than me so yay ha

**Stumprrp** · 01-23-2007 06:08 PM

welcome back man, great work already!

**CoCoa** · 01-24-2007 05:29 AM

Staying on with the fight game sounds sweet...concise workout for the upper body keeps you on track -

**offhegoes03** · 01-24-2007 09:28 PM

Dave: yeah, that sounds like a good idea.. hah i can also stop being a bitch and get some good use out of the grippers as well

Teaturtle: hah, that's good news for me.. and it'll stay that way if I keep on track

Rob: hey dude, thanks for stopping by.. hah, hopefully if I can put on some weight this time around, I'll put up some bigger numbers. My milli's are definitely still lagging.

Coke: thanks dude, mma was hella fun tonight

Wednesday, Jan. 24th

MMA Training

Damn it feels good to be punching **** again. Did a lot of talking at the beginning just going over some things and we should hopefully be getting some sweet tshirts for the semester. Did some shadow boxing and other warm ups. Did some basic punching combinations after that. Next we worked on our shooting and sprawls. After that, we worked on some basic guard sweeps and did some free rolling. It felt great to be back on the mats and everything is feeling more and more natural. I definitely see my ground game improving a bit more than my standup, but it's all good, I just know what to work on now. 2 of the members have fights in hampton,VA this weekend, so I think I'm gonna go watch them. For anyone in the VA area, it's the King of the Ring tournament and it should be an awesome time. Hopefully our guys whoop some ass.

**DGabe24** · 01-24-2007 10:34 PM

Awesome work bro, definitely make sure boxing doesn't get too far behind.

**CoCoa** · 01-25-2007 05:46 AM

It would be great if you could watch those matches in person and lend some support to your friends.

Seeing you continue in the MMA is super!!

**offhegoes03** · 01-26-2007 01:14 PM

Dave: I won't, you can count on that

Coke: Yeah, I'm looking forward to the fights.

Friday, Jan. 26th

Light Lower

Squats: 135x10, 165x8, 165x8, 165x7

DL: 135x5, 155x5, 155x5

My lower back was a little tight after the squats, so I didn't want to aggravate it with the DL's. Was gonna do Leg Extensions too, but some of the rec center staff was moving equipment and I didn't feel like waiting. Good news, weighed in at 155.8 today. Moving on up.. Plan to break 156 or 157 by next week.

**CoCoa** · 01-26-2007 11:38 PM

That would be sweet to see you pass the 160lb mark and stay a lean, mean fighting machine -

**Stumprrp** · 01-27-2007 06:01 AM

Originally Posted by CoCoa

That would be sweet to see you pass the 160lb mark and stay a lean, mean fighting machine -

i concur!

**bill** · 01-27-2007 07:19 AM

MMA must be the fastest growing sport.

**offhegoes03** · 01-27-2007 11:16 AM

Coke: hah, I can beat that. 165 and then I'll see how I feel, but ideally, I see myself sitting at 170. Let's put this weight on!

Rob: ha yeah man, me too

bill: hey man, thanks for stopping by. I agree that it has been growing pretty quickly really recently. I think it's more of a matter of people realizing the current MMA atmosphere isn't like the more brutal early days of UFC. Seriously, in the last year, I've heard so much more about MMA than ever before.

Saturday, Jan. 27th

Heavy Upper

BB Flat Bench: 155x5, 185x5, 195x3, 195x3

Pullups: BWx8, BWx6, BWx6 (damn I wish the rec center kept the dip belts)

Milli: 45x10, 95x6, 95x8, 105x6, 105x6 (feeling much better on these again)

DB Shrugs: 55x8, 55x8, 55x8

Behind the Back BB Wrist Curl: 45x15, 45x15

Leaving for the fights around 5 tonight. Looking forward to seeing the guys fight and hopefully they'll do our club proud. We have a practice for MMA tomorrow, but I think I might skip out on that b/c I don't want to overtrain. Once I get back into the swing of things, I'll probably keep lifting 4 days a week and do MMA 2 days a week.

**offhegoes03** · 01-27-2007 08:55 PM

the fights tonight were awesome.. our guy mike won his fight pretty easily in under a minute. Rushed the guy, threw him to the ground and then commenced with the ground and pound. There were also a couple of other really good fights. Makes me really want to fight, so I'll be going to MMA practice tomorrow afterall.

**DGabe24** · 01-27-2007 09:00 PM

That's awesome man, seems like a little in-person observing ignited a lil flame

Let's get this MMA career goin! Solid workout as well...still strong bro.

**CoCoa** · 01-28-2007 08:29 AM

Originally Posted by offhegoes03

...I'll probably keep lifting 4 days a week and do MMA 2 days a week.

Watch out, after too long U might just go 3 for 3 with the lifitng and MMA...proud U have the balls to scrap.

**mickyjune26** · 01-28-2007 10:39 AM

good luck with some MMA. Make sure to video your winning fights for us. Keep it up.

**offhegoes03** · 01-28-2007 03:00 PM

Dave: yeah man, it definitely did. If I can find a good gym to continue my training after I graduate, I'd definitely like to fight within a year or so. It's good to be prepared, but you don't want to wait forever or you might never do it.

Coke: yeah, I might have to pick up the MMA training a bit more if I really want to compete. I'd like to get to the size/weight that I want and then maybe use lifting as a way to maintain the muscle, etc.

mickyjune26: thanks man, like I told dave above, I'd like to be able to fight within a year depending on if I can find a good gym once I graduate and move. I'll be sure to tape it, but hell, all of you guys are invited to come if you guys are anywhere close.

Sunday, Jan. 28th:

MMA training

Did some punching drills where you walk the guy up and down the mat while throwing jabs and crosses. We then varied that up and did jab, jab, cross. Next we threw a jab and worked on shooting and getting double leg takedowns. After that, we did some more work on takedowns and sprawling. For the second half of the practice, a visiting BJJ brown belt ran us through some armbar drills and various other techniques. For the last 20 minutes, we did some free rolling. I tapped a guy with a rear-naked choke, but got submitted by someone else later on. The brown belt guy (Christian was his name, I think) told me I need to really try to relax more when rolling. That's something I'll keep in the back of my head and try to work on in the future.

**CoCoa** · 01-29-2007 04:57 AM

Excellent dude, having a mentor or someone to learn from is super!!...nice stuff with the various drills.

**offhegoes03** · 01-29-2007 02:44 PM

Coke: yeah, it was cool to have someone teach us some interesting and new drills. I'm not sure if this was a one deal type of thing or if he'll be coming back a couple times to work with us.

I was gonna do a heavy lower day, but I'm sore as hell from yesterday, so I'll probably start doing a full body 3 day rotation and see how that goes.

**Stumprrp** · 01-29-2007 03:33 PM

wow man! big improvments on bench!

**offhegoes03** · 01-30-2007 02:41 PM

Rob: thanks dude.. I'd like to get the 195 reps up a bit and then move up to 205.

Tuesday, Jan. 30th

Legs

Squats: 135x10, 185x5, 185x5, 185x5, 185x5

SLDL: 135x8, 135x7, 135x7

HS Leg Extensions: 45x8:8, 55x7:7, 65x6:6

Standing DB Calf Raises: 35x10:10, 35x10:10

My lower back started hurting pretty badly towards the end, so I called it quits. I'm not sure what it is. Usually it feels pretty tight when I'm doing DL's after squats. I'm not sure if it's an issue with form or if the combination of squats and DL's strains my lower back too much. I think I might move DL's to a different day completely. On a good note, I weighed in at 156.6 today. I'm hoping to be up to 157 or 158 on friday. I'm kinda stealing coke's split as far as lifting goes and do a leg day, a chest/shoulders/triceps day, and a back/traps/biceps day.

edit: almost forgot something that really annoyed me today. Usually I like to just go on with my workout and not pay any attention to other people's workouts, but there's this guy I see there all the time that just gets on my nerves. He uses the smith machine to bench, squat, etc. Today he was quarter squatting 7pps in the smith machine while wearing knee wraps and a belt. I didn't say anything, but I seriously hate seeing that guy in the rec center.

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