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Thread: time to man-up:: 1500lb total @ 220lbs and 8% bf

  1. #276
    I wannabebig!
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    if you are doing a tkd style then it wont matter... but I would personally split it before and after... or even just start drinking all of it before and sip it throughout the workout

  2. #277
    Crikey, its a 30 foot ape! Kong's Avatar
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    Beastly as always dude
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
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  3. #278
    LittleJake JSully's Avatar
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    good idea steven..

    thanks kong..

    monday**7/28/2008's blurbs:::

    :::food:::
    0600p 4 scoops ON
    0600p 2 scoops waxy maize
    0600p 1 scoop cellmass
    *workout @ 630-730*
    0830p 4 scoops ON
    0930p 4 eggs
    0930p 3 tbsp olive oil
    ---------------- protein carb fat
    total grams (p/c/f) 220 104 78
    total daily calories 1998


    :::workout::: - chest/legs/bis/forearms *focus on bench
    flat bb bench- 225x5, 275x5, 275x5, 275x4+1, 245x5(1board)
    incline db bench- 110x6, 110x6, 110x6
    incline db flyes- 70x8, 70x8, 70x8
    front squats- 185x2, 135x8 **form check, feels weird, gotta get used to it**
    BB lunges- 135x8, 135x8
    SLDL- 275x8, 275x8
    lying leg curl- 140x8, 140x8, 140x8, 140x8
    bb curls- 95x8, 115x6
    db curls- 50x8, 50x8
    db hammer curls- 70x8, 70x8
    HS preacher curls- 3plates x8, 3plates x6+2
    cambered bar reverse curls- 85x8, 85x8
    db reverse wrist curls- 25x12 (each arm)
    db wrist curls- 70x12 (each arm)



    LOOOONG workout.. ****ed off too much with my partner, lol.. Those lunges were pretty wickid and the front squats felt weird so I need to practice the form. That means dropping weight way down until I get it right then working my way up. Form seems to be perfect with 135 so I need to get real comfortable with that and then start working my way up.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  4. #279
    LittleJake JSully's Avatar
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    tuesday**7/29/08's blurbs:::
    am weight=237

    :::food:::
    0430p 6 beef sticks
    0530p 4 scoops ON
    0530p 2 scoops waxy maize
    0530p 1 scoop cellmass
    **workout @ 630-8p**
    0800p 2 scoops ON
    0900p salad w/ 6tbsp italian dressing
    0930p 2 scoops ON
    --------- [ p ] [ c ] [ f ]
    total grams 219 119 71
    daily cals=== 1991


    :::workout:::
    weighed pullups- BW+25x6, BW+25x4 ->drop->BWx2, BWx6
    bb yates rows- 225x8, 275x8, 315x6
    db rows- 120x10, 120x10, 120x10
    hammerstrength rows- 4 1/4pps x6, 5pps x6
    good mornings- 185x8, 185x8, 225x10
    seated db shoulder press- 80x8, 80x8, 80x8
    db side raises- 30x12, 30x12, 30x12
    single arm face pulls- 40x10, 40x10
    bb shrugs- 315x15, 315x12, 315x12
    seated db shrugs- 110x10, 110x10, 110x10
    db floor press- 110x8... skipped 2nd set due to a ****ing nosebleed and constricted time
    cambered bar skull crushers- 100x8, 100x8
    single arm seated db overhead tri ext- 35x8, 35x8
    machine dips- 195x10, 195x10


    :::notes:::
    voila.. done.. took about an hour and a half. Left rotator cuff still bothering me so I took it really easy on the shoulders. Light presses, skipped arnolds, light side raises and face pulls.. even the shrugs hurt a little bit. Going to up the glucosamine and ibuprofin the next few days.. Aside from the shoulder issues, the workout felt real strong. The 315 rows felt really good as did the db rows.. well, the db rows felt about as good as db rows can feel with nausea and lightheadedness..

    Diet is spot on, but a little high in carbs due to trace carbs from the beef sticks and italian dressing.. good stuff though.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  5. #280
    WannaBeBig Member mike42506's Avatar
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    olive garden is probably the best place every.. aside from taco bell of course...
    Quote Originally Posted by RhodeHouse View Post
    Genetics is the weak man's excuse for why he sucks at life. Don't be that guy.

  6. #281
    LittleJake JSully's Avatar
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    olive garden..

    those are forbidden words on a cut..

    I hate you.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  7. #282
    I wannabebig!
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    you guys need to get out to some REAL food besides chain restaurants =p

  8. #283
    LittleJake JSully's Avatar
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    I made a concoction last night that was ****ing amazing, I'll post cals later, but it added up to 1800kcals..

    12oz turkey w/taco seasoning
    16oz beef w/taco seasoning
    1 cup mexican cheese
    4 eggs
    3 cups lettice
    8-10 little cherry tomatoes

    and a powerade zero to wash it down with.. took me about 40mins to eat it but it was damned good!
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  9. #284
    I wannabebig!
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    i ate a 2000 calorie meal

    2 turkey burgers with guacamole and cheese
    2 pb and j sandwiches
    big ol chicken breast, side of beans and broccoli... mmm.

    50 grams of fiber in one sitting wasnt a good idea

  10. #285
    LittleJake JSully's Avatar
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    steven- sweet.. guac is goooood!

    home from work, here's yesterdays' blurbs:

    wednesday**7/30/08

    :::food:::
    0745p 12oz turkey w/taco seasoning
    0745p 16oz beef w/taco seasoning
    0745p 4 eggs
    0745p 1 cup messican cheese
    0745p 2 cups lettuce
    0745p bunch'o'lil tomatoes
    --------- [ p ] [ c ] [ f ]
    total grams 222 4 100.5
    daily cals=== 1809



    no workout, no cardio.. Wanted to keep cals a little high here since I have 2 more workouts coming up before the weekend. I wanted to give myself a little extra recover calories. I'll really drop the cals this weekend, 1300-1400kcals or even lower, who knows..

    I'm off to the gym now for legs/chest/bis..
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  11. #286
    LittleJake JSully's Avatar
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    thursday**7/31/08's blurbs::

    :::food:::
    0615p 1 scoop cellmass
    0615p 4 scoops ON
    0615p 2 scoops waxy maize
    *workout @ 0700-0815p*
    0830p 2 scoops ON
    0930p 8oz beef w/taco seasoning
    0930p 1/2 cup mexican cheese
    --------- [ p ] [ c ] [ f ]
    total grams 226 104 74
    daily cals=== 1986


    :::workout::: legs/chest/bis **focus on squat
    squat- 315x5, 315x5, 345x5, 365x5, 385x5
    machine leg press- 310x10, 310x10
    lying leg curls- 140x8, 140x8
    db SLDL- 100x8, 100x8
    bb incline bench- 225x8, 225x8, 225x8
    hammerstrength incline- 3pps x8, 3pps x6, 3pps x6
    cable flyes- 90x8, 90x8
    db curls- 50x8, 50x8
    cambered bar vertical preacher curls- 75x8(wide), 75x8(close)
    db hammer curls- 70x8, 70x8
    hammerstrength preacher curls- 115x8, 115x8

    finito.. the 385x5 squat was rough... form went downhill and it was all out war. After the 5th rep I was so relieved that squats were finished... haha.. chest felt good, biceps are pumped.. skipped forearms and calves, I'll make those up tomorrow right after cardio..
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  12. #287
    Who is John Galt? CrazyK's Avatar
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    You are probably they most unorthodox lifter/dieter ever to hit these boards. And that's saying a lot. Good work haha.
    "You shall invite to the path of your Lord with wisdom and kind enlightenment, and debate with them in the best possible manner. Your Lord knows best who has strayed from His path, and He knows best who are the guided ones."- Quran 16:25

    "A life unexamined is not worth living"- Socrates

  13. #288
    LittleJake JSully's Avatar
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    unorthodox huh? lol.. I didn't think I was THAT different..
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  14. #289
    Who is John Galt? CrazyK's Avatar
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    I guess just different compared to what I see as traditional dieting and training. I've just followed your stuff for a number of years and it always seems you get great results from these completely whacked out diets and training methods lol. But hey it works.
    "You shall invite to the path of your Lord with wisdom and kind enlightenment, and debate with them in the best possible manner. Your Lord knows best who has strayed from His path, and He knows best who are the guided ones."- Quran 16:25

    "A life unexamined is not worth living"- Socrates

  15. #290
    LittleJake JSully's Avatar
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    works ok I guess.. just working on getting back to where I was, but naturally this time.. lol..

    friday**8/1/08's blurbs::

    :::food:::
    *cardio @ 4-440p*
    0530p 4 scoops ON
    1000p 3 burgers
    1000p 3 slices cheese
    1000p 2 scoops ON
    1000p 2tbsp olive oil
    --------- [ p ] [ c ] [ f ]
    total grams 225 21 70
    daily cals=== 1614



    no workout since other plans came up, I'll make this up tomorrow. cardio was 40mins SSC on treadmill @ 12% incline, 2.1mph..

    cals a bit low today, but I skipped the workout. Didn't want to go too low, but definately wanted to go and totally annihilate recovery from yesterday's workout, but I didn't want to go too high and slow fat loss even more.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  16. #291
    LittleJake JSully's Avatar
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    Saturday**8/2/08's blurbs:::


    :::food:::
    0230p 2 burgers
    0230p 2 slices cheese
    0600p 1 scoop cellmass
    0600p 2 scoops ON
    0600p 3 scoops waxy maize
    *workout @ 630-8p*
    0845P 2 scoops ON
    1030p 4 eggs
    1030p 2 scoop ON
    1030p 1tbsp olive oil
    --------- [ p ] [ c ] [ f ]
    total grams 226 133 60
    daily cals=== 1976



    :::workout:::
    deadlifts- 315x5, 365x5, 385x5, 405x5 *ROUGH last set
    pulldowns- 255x8, 255x8
    cable low rows- 255x8, 255x8
    incline db rows- 70x8, 70x8
    cable pullovers- 75x10, 90x10
    seated db shoulder press- 80x8, 80x8
    seated db arnold press- 80x8, 80x6
    db side raises- 30x10, 30x10, 35x10
    one arm cable pushdowns- 40x10, 50x10
    seated overhead db tri ext- 35x10, 35x10
    cambered bar skullcrushers- 100x8, 100x8 *HARD set
    machine dips- 180x10, 180x10


    :::notes:::
    meh, nothing special. deads felt much heavier than usual, but prolly due to the low cals. everything else went smoothe..
    Last edited by JSully; 08-02-2008 at 11:53 PM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  17. #292
    Who is John Galt? CrazyK's Avatar
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    That's a solid long workout. You going strapless on the deads?
    "You shall invite to the path of your Lord with wisdom and kind enlightenment, and debate with them in the best possible manner. Your Lord knows best who has strayed from His path, and He knows best who are the guided ones."- Quran 16:25

    "A life unexamined is not worth living"- Socrates

  18. #293
    Senior Member cphafner's Avatar
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    nice pulling. gotta be tough on those low cals!
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  19. #294
    LittleJake JSully's Avatar
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    crazy- yeah, strapless, trying to build up that grip strength..

    connor- definately tough, I think I was fried on the deads because of my hammies. I've really been crushing them trying to bring the posterior up to speed with everything else..


    Sunday**8/3/08's blurbs:::
    :::food:::
    *cardio @ 1115a-1215p*
    0545p 12oz turkey kielbasa
    0545p 2 cups sourkraut
    0900p 4 eggs
    0900p 6 scoops ON
    --------- [ p ] [ c ] [ f ]
    total grams 214 36 64
    daily cals=== 1576


    no workout..

    :::cardio:::
    60mins SSC on treadmill @ 12% incline, 2.1mph
    Last edited by JSully; 08-05-2008 at 09:15 AM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  20. #295
    LittleJake JSully's Avatar
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    Monday**8/4/08's blurbs:::


    :::food:::
    0600p 1 scoop cellmass
    0600p 2 scoops ON
    0600p 3 scoops waxy maize
    *workout @ 630-8p*
    0830p 3 scoops ON
    0900p 4 eggs
    0900p 4 scoops ON
    0900p 1 tbsp olive oil
    --------- [ p ] [ c ] [ f ]
    total grams 244 142 51
    daily cals=== 2003


    :::workout:::
    flat bb bench- 245x5, 275x5, 275x5, 275x5, 295x5(1board), 295x4(1board)
    incline db bench- 110x7, 110x8, 110x8
    incline db flyes- 75x8, 75x7, 75x8
    front squats- 135x8, 135x6, 135x8, 185x8
    SLDL- 295x8, 295x8
    lying leg curls- 155x8, 155x8
    bb curls- 95x10, 115x8
    db curls- 50x8, 50x8
    db hammer curls- 70x8, 70x8
    hammerstrength preacher curls- 115x8, 115x8


    :::notes:::
    workout was good, had to do some playing around with the front squats again. I just can't keep the weight on my delts. I sweat ALOT in the gym, and i'm attributing my trouble with front squats to this... my partner had a towell so i put it on my front delts and then put the bar on it, no problems. I was able to hold it there without any issues.. now I know to bring a towel with me for front squats, haha. bench felt pretty good, strength is up from last week so that's either a strength gain or a result of the increase to 105g carbs pre/during workout..

    diet is spot on, no issues there, refeed is scheduled for sunday. here's a little teaser pic for everyone.. btw, I got a tattoo..
    Attached Images Attached Images
    Last edited by JSully; 08-04-2008 at 10:19 PM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  21. #296
    I wannabebig!
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    perhaps your issues with front squats is a flexibility issue with your shoulders?

  22. #297
    LittleJake JSully's Avatar
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    Quote Originally Posted by ryuage View Post
    perhaps your issues with front squats is a flexibility issue with your shoulders?
    hmm.. not sure about that.. as soon as I put the towell on my front delts I was fine. I seem to have a problem with it rolling down my delts onto my arms and like I said, I attribute that to getting really sweaty pre-front squats.. haha..
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  23. #298
    I wannabebig!
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    if your forearms were parallel they wouldn't slide... trust me... i had the same problem and it was due to some kind of flexibility issue

    Last edited by ryuage; 08-05-2008 at 03:41 PM.

  24. #299
    Who me? Chubrock's Avatar
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    Wrist flexibility. Check into it. It'll allow you to sit the bar high and get the elbows up high.

    Fuck, fight, or hold the light.

  25. #300
    LittleJake JSully's Avatar
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    I front squat with my arms crossed though.. how is that wrist flexibility?

    I used to front squat oly style but it kills my wrists too much now.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

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