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Thread: BloodandThunder's Journal

  1. #301
    THE 800 QUEST NickAus's Avatar
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    I like your thinking.........cheers for writting notes....wish everyone did a bit more.

    Looking on track!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #302
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    Notes are always a good thing, lets you know what the frame of reference was for that period of training

    3-7-11
    Walking x 40 mins

    SS Cardio x 20 mins
    Deload
    PM Upper Assistance
    Paused DB Press - 5 x 10 - 100s
    Staggered Pushdown - 5 x 10 - 65 setting + 7.5 each set
    BW Dips - 5 x 10
    Single Arm Cable Curl - 3 x 10 - 25 setting
    Plate Raise - 2 x 10 - 45 plate

    Lower Back feeling decent.
    Last edited by BloodandThunder; 03-09-2011 at 11:05 AM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  3. #303
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    3-8-11
    Walking x 40 mins
    Upper GPP
    Pushups - 2 x 20
    Mini Band Pushdown - 2 x 30
    Doubled Mini Pull Apart - 2 x 20

    PM Deadlift Assistance
    Paused Front Squat - 5 x 3 - 100 kg
    Snatch High Pulls - 6 x 3 - 60 kg
    Snatch Grip RDLs - 3 x 10 - 60kg, 80 kg, 100 kg
    Neutral Grip Pullups - 4 x 6
    Pull Throughs - 3 x 10 - 72.5
    Lower Handle Oblique Bends - 3 x 10 each side - 57.5
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  4. #304
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    3-9-11
    Walking x 40 mins

    3-10-11
    Walking x 40 mins

    PM BW 220.5
    RE Upper
    Wide Illegals - 3 x 8 - 300
    OH Press - 3 x 8 - 155
    Pullups - 2 x 6
    Neutral Grip Pullup - 2 x 6
    Throat Press - 1 x 6,6,6,6,5 - 135, 155, 175, 195, 215
    Hammer Curls - 2 x 10 - 55

    SS Cardio x 20 mins
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  5. #305
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    3-13-11
    BW 221.5

    Squat
    Medium Stance, Medium Bar Squat - 4 x 5 - 395 (beltless)
    High Bar GM - 3 x 10 - 135, 165, 195
    Snatch Grip RDLs - 3 x 10 - 100 kg
    Pullups - 2 x 6
    Neutral Grip Pullups - 2 x 6
    Side DB Bends - 1 x 6,5 each side - 130
    Side Oblique pushdown - 2 x 10 each side - 57.5 setting

    Also did some Drop Snatches with the bar x 20.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  6. #306
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    3-14-2011
    Walking x 40 mins

    PM BW 223.5
    SS Cardio x 20 mins
    SE Bench
    Paused Bench - 4 x 5 - 300
    CG Floor Press - 5 x 3 - 300
    High Machine Row - 4 x 8 - 4 plates a side
    BB Curl - 1 x 6,6,6,10 - 95, 105, 115, 95
    Straight Bar Pushdowns - 3 x 15 - 95 setting
    Ab Wheel - 3 x 15
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  7. #307
    THE 800 QUEST NickAus's Avatar
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    Great work in here and some HEAVY side bends.......I'm keen for some friday to try and get close!!

    Gym only has 110s
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  8. #308
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    My grip was pretty taxed but look up how to do bends on a cable tower. You can also add minis for more resistance. They blow up your obliques.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  9. #309
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    3-16-11
    Walking x 30 mins

    PM Post workout BW - 221.5
    Deadlift
    Deficit Pulls - 1 x 3, 6 x 2 - 405 beltless
    6" Block Pull - 2 x 3 (beltless), 1 x 6,5 - 455
    Paused Front Squat - 6 x 3 - 100 kg
    Pullup - 2 x 7
    Neutral Grip Pullup - 2 x 7
    GHR - 3 x10
    Decline Abs - 2 x 8 - 25 behind head
    Cable Abs - 3 x 10 - 85 setting
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  10. #310
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    3-17-11
    Walking x 40 mins

    PM BW 221.5
    DE Upper
    Speed Bench - 8 x 3 - 185 vs lights
    CG 2brd - 3RM -stopped 425 (25 lb PR)
    OH Press - 3 x 7 - 175
    DB Ext - 3 x 8 - 50s
    Face Pull - 4 x 15 - 180 setting
    Seated DB Curl - 3 x 8 - 50s
    AB Wheel - 2 x 10
    Last edited by BloodandThunder; 03-24-2011 at 03:26 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  11. #311
    THE 800 QUEST NickAus's Avatar
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    Did some with the stack which was 130, pretty hard actually even though it was using a cable.....the handle was thick too.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #312
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    yea resisting the negative will blow them up bad

    3-19-11
    Squat
    Medium Stance Medium Bar Squat - 4 x 4, 1 x 8 - 415, 315 (beltless)
    High Bar GM - 3 x 9 - 155, 185, 215
    Snatch Grip RDL - 3 x 9 - 110 kg
    Pull Through - 3 x 15 - 65 setting
    Pullups - 3 x 7
    Cable Rows - 3 x 8 - 180, 200, 220
    Side DB Oblique Bend - 2 x 10 each side - 130
    Side Oblique pushdown - 2 x 8 - 65 setting
    Last edited by BloodandThunder; 03-24-2011 at 03:25 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  13. #313
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    3-21-11
    Walking x 40 mins

    SE Upper
    Comp Bench (paused) - 4 x 4 - 325
    Dead Press - 5 x 3 - 330
    High Machine Rows - 3 x 10 - 190 a side
    Curls - 1 x 6,6,6,10 - 100,110,120,100
    Straight Bar Pushdown - 4 x 12 - stack
    Last edited by BloodandThunder; 03-24-2011 at 03:25 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  14. #314
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    3-22-11
    Walking x 40 mins

    PM BW 221.5
    Deadlift
    Deficit Pulls - 6 x 2 - 425 (beltless)
    6" Block Pulls - 5 x 3 - 480
    Paused Front Squat - 5 x 2 - 110 kg
    Neutral Grip Pullups - 1 x 8,7,6,5,4
    Cable Abs - 3 x 10 - 100 setting
    GHR - 1 x 8 - 25 behind head
    45 deg. back extension - 1 x 8 - 25 behind head
    Decline Situp - 1 x 8 - 25 behind head
    Last edited by BloodandThunder; 03-24-2011 at 03:24 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  15. #315
    THE 800 QUEST NickAus's Avatar
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    Nice pulling!

    How much protein do you take pre and post work-out?
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #316
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    Take about 40g an hour before and a mix of greek yogurt and whey when i get back. 1 cup greek yogurt + 1/2 scoop whey + 1 serving of blueberries + 1 tbsp of PB --- leave in freezer and let it thaw a little. better than ice cream. im more of a whole food guy though so a majority of protein comes from meat, nuts, fish, eggs
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  17. #317
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    3-24-11

    PM BW: 220.25
    DE Upper
    Speed Bench - 8 x 3 - 185 vs lights
    CG 3brd - 3RM - stopped at 440 (PR)
    OH Press - 4 x 5 - 180
    DB Ext - 3 x 8 - 60s
    Face Pulls - 4 x 15 - 72.5 setting
    Seated DB Curl - 3 x 8 55s
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  18. #318
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    3-25-11
    Walking x 40 mins

    PM Squat
    Medium Stance Medium Bar Squat - 4 x 3, 1 x 8 - 435, 335 (beltless)
    High Bar GM - 3 x 8 - 165, 195, 225
    Snatch Grip RDL - 3 x 8 - 120 kg
    Side DB Oblique Bend - 2 x 11 each side - 130 db
    Lower Cable Oblique Pushdown - 2 x 10 each side - 72.5 setting
    Pullups - 1 x 7,6,5
    Cable Row - 2 x 8 - 190, 210
    Pull Through - 1 x 15 (straight leg), 15 (bent leg) - 72.5 setting
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  19. #319
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by BloodandThunder View Post
    Take about 40g an hour before and a mix of greek yogurt and whey when i get back. 1 cup greek yogurt + 1/2 scoop whey + 1 serving of blueberries + 1 tbsp of PB --- leave in freezer and let it thaw a little. better than ice cream. im more of a whole food guy though so a majority of protein comes from meat, nuts, fish, eggs
    Cheers!

    BTW I just downloaded

    1-Leviathan
    2-Crack The Skye
    3-Remission
    4-Call Of The Mastodon
    5-Blood Mountain

    And Johah Hex......good soundtrack which made the film!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  20. #320
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    Theyre all pretty solid. They have a Live album that just came out too

    3-27-11

    SE Upper
    Comp Bench - 6 x 2 paused - 345
    CG 1board - 5 x 3 - 335
    Curls - 1 x 5,5,5,8 - 105, 115, 125, 105
    Pallof Press - 3 x 8 each side - 35
    Side DB Raise- 5 x 10 - 30s
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  21. #321
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    3-28-11
    Walking x 40 mins

    PM BW 221.0
    Deadlift
    Deficit Pull - 1RM - 465, 495, 520 (PR)---stopped, not a grinder either
    Neutral Grip Pullups - 1 x 9,8,7,5,4
    Cable Abs - 3 x 10 - 110
    Machine Leg Press - 1 x 20 each leg - 300
    45 deg back extension - 3 x 10 - 25 behind head

    Last week before a deload, hit a PR and lowered accessory work. I'll try a PR on Thursday for squat then take off BB lifts next week
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  22. #322
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    3-30-11
    Walking x 40 mins

    PM BW 222.4
    DE Upper
    Speed Bench - 8 x 3 - 185 vs lights
    OH Press - singles up to 210
    CG Rack Press - 3RM - stopped at 485
    Seated Hammer DB Curl - 3 x 10 - 55s
    Ab Wheel - 1 x 25,15
    Cable Row - 2 x 8 - 200
    Face Pulls - 2 x 15 - 87.5
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  23. #323
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    3-31-11
    Walking x 40 mins

    PM BW 220.7
    Squat
    Medium Stance Reverse Band Squat - singles up to 610 (light band doubled)
    Pendlay Rows - 3 x 5 - 225
    Pull through - 4 x 12 - 65 setting
    Oblique Cable pushdown - 2 x 12 each - 72.5 setting
    Oblique Cable Extension - 2 x 12 each - 72.5 setting
    Wide Pullup - 1 x 8,7,7,6,5
    Hyperextension - 2 x 10 - 45 in chest
    Death March - 2 x 8 each leg - 65 dbs

    Had problems unracking so stopped at 610, very easy rep
    End of a volume block, went well and set PRs at a lower BW. Deload next week. 50% and 5x10 accessory then another volume block
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  24. #324
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    4-4-11
    Walking x 40 mins

    PM BW: 219.9
    SS Cardio - 20 mins

    Bench Deload/Upper Accessory
    Comp Bench - 3 x 5 - 205 (50%)
    DB Bench - 5 x 11 - 100
    Rope Pushdown - 3 x 10 - 95 setting
    Behind back side cable raise - 3 x 10 - 15 setting
    Pullups - 3 grips x fail each (10,8,8)
    Side Pallof Holds - 2 x 20 secs - 35 (both ways)
    Kneeling OH Pallof Holds - 2 x 20 secs - 25
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  25. #325
    THE 800 QUEST NickAus's Avatar
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    NICE 520 DEFICIT PULL!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

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