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Thread: Off Road Journal

  1. #276
    WBB Team Captain Coke's Avatar
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    Way to resume things, nice job.

  2. #277
    Squat Heavy, Squat Often Cards's Avatar
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    strong work out OR, glad to hear you're feeling better. There's nothing worse than getting sick,but the strength always comes back fast. So I see you're not a big fan of HTC right now

    You do a lot here bro and people respect you, don't let the little things get you down. Can't wait to see these squats, get on that.
    H: 5'7" W:185
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  3. #278
    Moderator Off Road's Avatar
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    Quote Originally Posted by PIERCEY View Post
    Good to hear your back in the weight room man!
    Thanks, it feels good to be back.

    Quote Originally Posted by CoCoa View Post
    Way to resume things, nice job.
    Thanks Coke.

    Quote Originally Posted by Cards View Post
    strong work out OR, glad to hear you're feeling better. There's nothing worse than getting sick,but the strength always comes back fast. So I see you're not a big fan of HTC right now

    You do a lot here bro and people respect you, don't let the little things get you down. Can't wait to see these squats, get on that.
    Thanks man, I've been a BIG supporter of the HCT-12 routine and have spent a lot of time answering questions about it on the forums, in the journals, and via PMs. But the article is really confusing for most of the new guys and I'm not going to spend any more time helping to make it more understandable when I can't get any back-up.

    Can't wait to squat on Friday...
    Last edited by Off Road; 12-27-2010 at 11:26 PM.
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  4. #279
    House Lannister
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    Quote Originally Posted by Off Road View Post
    But the article is really confusing for most of the new guys and I'm not going to spend any more time helping to make it more understandable when I can't get any back-up.

    Can't wait to squat on Friday...
    I have a massive response to this posted in my journal. Originally, I had it here but thought it was kinda rude to leave it here.
    Last edited by chevelle2291; 12-28-2010 at 05:46 AM.

  5. #280
    Senior Member Raleighwood's Avatar
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    OR, great strength and a powerful physique can come hand in hand.... A lot of it comes down to diet, as you probably already know.

    How is your diet? It is much easier to take the shovel approach and eat everything you can to facilitate progression. However, with a few tweaks to your eating strategy can go a long way in helping you recomp your body.
    My 10 week cut results

    "Sweat in training so you don't bleed in battle."

  6. #281
    Moderator Off Road's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    I have a massive response to this posted in my journal. Originally, I had it here but thought it was kinda rude to leave it here.
    I went over to your thread and responded...really, I'm over it

    Quote Originally Posted by Raleighwood View Post
    OR, great strength and a powerful physique can come hand in hand.... A lot of it comes down to diet, as you probably already know.

    How is your diet? It is much easier to take the shovel approach and eat everything you can to facilitate progression. However, with a few tweaks to your eating strategy can go a long way in helping you recomp your body.
    I really take the lazy man's approach to diet, it's my least favorite part of the whole lifestyle. It boils down to the fact that I don't mind having a little extra body fat as long as I don't get too sloppy. When I start to feel a little less mobile, it's easy enough to cut down and get things under control. While my physique isn't that asthetically pleasing, it is so much bigger and stronger than when I started, and that's all I really care about. Good goals for me would include a 500 lb squat, coupled with an 18" arm and body fat percentage under 20%. I'm really not all that far away from that and I know I can get there in time.

    My diet is very boring and regimented, except for dinners. I just eat whatever my wife fixes or what I can find if we go out for dinner. That gives my diet some variety and juggles the low carb and high carb days without a set schedule. Here's my diet:

    Breakfast:
    1/2 cup plain oatmeal
    3 eggs (whole)
    6 oz orange juice
    Muli vitamin and fish oil
    Coffee

    Lunch:
    10 slices of turkey lunch meat
    1 slice of cheese
    two slices of whole wheat bread
    two peices of fruit
    glass of milk

    PWO:
    two scoops of nitrean
    16 oz. of 2% milk

    Dinner:
    Varies, but always includes meat, veggies and a carb source

    Dessert:
    cup of cottage cheese
    handfull of almonds

    I also drink a lot of water during the day..
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  7. #282
    Moderator Off Road's Avatar
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    And here's a picture, I'm checking out a trout stream looking for risers. It shows that I've put on a good amount of size, especially accros the shoulders and back. In fact, it makes me look like I have a pin-head - lol



    I've also got a big squat-butt
    Last edited by Off Road; 12-28-2010 at 08:11 AM.
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  8. #283
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    Looking thick man, nice.

  9. #284
    Skinny Feet Kiff's Avatar
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    Good stuff mate,

    Nice picture, looking massive man. Did you find any fish?

    Nice session back!
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

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  10. #285
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    Nice Pressing, I'm sure you'll enjoy the 3/5/1 variation;
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
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  11. #286
    Moderator Off Road's Avatar
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    Tues Dec 28, 2010

    Thanks guys...

    GPP/Conditioning

    Body squats x 10
    Jumping jacks x 15
    Seal jumping jacks x 15
    Elliptical sprint x 30 seconds
    Side lunge x 8 each side
    Elliptical sprint x 45 seconds
    Leg swing front and back x 10 each leg
    Leg swing side to side x 10 each leg
    Elliptical sprint x 1 minute
    Lunge walk x 20 steps
    Elliptical sprint x 1 minute 30 seconds
    Squat jumps x 5
    Elliptical sprint x 2 minutes

    Notes:
    That was a good start to my new conditioning day, just enough to get the breathing up and start a sweat. Later on I'll be adding box jumps and sled pulling to the end of that session.
    Last edited by Off Road; 12-28-2010 at 11:57 AM.
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  12. #287
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    Nice man, thats something I definitely need to begin doing again. Conditioning....

  13. #288
    Squat Heavy, Squat Often Cards's Avatar
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    You got a big ass back , bro.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
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  14. #289
    House Lannister
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    Huge back OR.

    What happened to you giving DC a try? I remember you saying that in one of your journals a long time ago.

  15. #290
    Senior Member SCmmaFAN's Avatar
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    Off Road,

    I was looking at your "lazy man's diet" and was wondering if you count grams of protein, etc.? Or do you just have every tweaked to the way you need it to be (generally speaking)?

    BTW: Your shoulders and upper back looks pretty massive even with a sweatshirt on!

  16. #291
    WBB Team Captain Coke's Avatar
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    No joke, you clearly got the size...good job with the GPP/conditioning.

  17. #292
    Skinny Feet Kiff's Avatar
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    Nice conditioning work mate, how many times a week are you planning on doing that kind of stuff?

    Interesting to see you switch from adding some in at the end of sessions to actually having a full day of it.

    Nice work as ever OffRoad.
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  18. #293
    Professional hobbit Focused70's Avatar
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    Your pressing strength is insane, f00.
    me: so this is the "pump" you speak of
    me: I could never figure out what people were talking about
    Relentless: like an all over body hardon, yeah


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  19. #294
    Moderator Off Road's Avatar
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    Quote Originally Posted by mchicia1 View Post
    Nice man, thats something I definitely need to begin doing again. Conditioning....
    It is something that I really can't ignore at my age.

    Quote Originally Posted by Cards View Post
    You got a big ass back , bro.
    Thanks Cards.

    Quote Originally Posted by chevelle2291 View Post
    Huge back OR.

    What happened to you giving DC a try? I remember you saying that in one of your journals a long time ago.
    I missed the strength training. I see all these guys gaining and i don't want to get left behind - Haha

    Quote Originally Posted by SCmmaFAN View Post
    Off Road,

    I was looking at your "lazy man's diet" and was wondering if you count grams of protein, etc.? Or do you just have every tweaked to the way you need it to be (generally speaking)?

    BTW: Your shoulders and upper back looks pretty massive even with a sweatshirt on!
    I sat down and figured out what I wanted to take in every day according to Daniel Robert's article. Then I devised a menu that will fit those needs and fit my established eating habits. I figure the variations in the dinners won't derail anything in the long run and adds variety.

    Quote Originally Posted by CoCoa View Post
    No joke, you clearly got the size...good job with the GPP/conditioning.
    Thanks Coke.

    Quote Originally Posted by Kiff View Post
    Nice conditioning work mate, how many times a week are you planning on doing that kind of stuff?

    Interesting to see you switch from adding some in at the end of sessions to actually having a full day of it.

    Nice work as ever OffRoad.
    I figured having a dedicated conditioning day would keep me from skipping it at the ned of my workouts.

    Quote Originally Posted by Focused70 View Post
    Your pressing strength is insane, f00.
    Thanks Halfling.
    Last edited by Off Road; 12-29-2010 at 11:45 AM.
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  20. #295
    Moderator Off Road's Avatar
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    Rest day today...

    Here's a look at what my routine will be for some time to come...

    Monday:
    High Incline Shoulder Press - 3/5/1
    Pull-ups - Leaving Lat Pulldown Land
    Barbell Rows - 5 x 10

    Tuesday:
    Gpp/Conditioning - include a lot of sled work

    Thursday:
    Bench Press - 3/5/1
    Bar Dips - 5 x 10
    Barbell Curls - 5 x 10

    Friday:
    Box Squats - 3/5/1
    Rack pulls - 3 x 3-5
    Heel Raise - 3 x 12-15
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  21. #296
    Skinny Feet Kiff's Avatar
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    Gonna be a complete n0b here and ask what the 3/5/1 after the shoulder and bench means mate?


    Looks nice tho, what made you opt for box squats? Sorry for all the questions just trying to learn from others mate!
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  22. #297
    Moderator Off Road's Avatar
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    Quote Originally Posted by Kiff View Post
    Gonna be a complete n0b here and ask what the 3/5/1 after the shoulder and bench means mate?


    Looks nice tho, what made you opt for box squats? Sorry for all the questions just trying to learn from others mate!
    3/5/1 is like Wendlers 5/3/1 but with the days switched around. If you want more info on 5/3/1 let me know. Otherwise 3/5/1 has you switching the days around; 3s day has you hitting some heavy singles after the 3 reps, the 5s day has you hitting required reps as a little break from the intensity, and the 1s week has you setting a new rep max for that exercise.

    I am doing box squats for sveral reasons; I want to make sure I hit depth as the weight gets heavier, I want to really focus on form to avoid knee and back pains, and i want to focus on posterior work to develop strength.
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  23. #298
    Power Lifting Noob Parker 1995's Avatar
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    Quote Originally Posted by Off Road View Post
    Rest day today...

    Here's a look at what my routine will be for some time to come...

    Monday:
    High Incline Shoulder Press - 3/5/1
    Pull-ups - Leaving Lat Pulldown Land
    Barbell Rows - 5 x 10

    Tuesday:
    Gpp/Conditioning - include a lot of sled work

    Thursday:
    Bench Press - 3/5/1
    Bar Dips - 5 x 10Barbell Curls - 5 x 10

    Friday:
    Box Squats - 3/5/1
    Rack pulls - 3 x 3-5
    Heel Raise - 3 x 12-15
    Dang dude i can barrly do 3x6 good stuff bro!
    Bench Press 245x1
    Back Squat 225x3 (ATG)
    Dead lift 275x1
    Clean 185x2

  24. #299
    Eat Meat teeroy's Avatar
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    Your back is freaking huge, man! Good to see you back to a strength routine. I hadn't heard of the 3/5/1 variation of 5/3/1 so I'll be interested to see how it works out for you.

    Are you not deadlifting anymore?
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  25. #300
    Goals (kg) 272.5/165/305 HJP's Avatar
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    I'm joining you with 351 mate! Should be good hitting the singles!
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