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Thread: Off Road Journal

  1. #1476
    LuNa
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    All this food talk is making me hungry.

    Nice 20 reppers, especially 2 sets. Time to get the 20 rep squat rage back on track .

  2. #1477
    Goals (kg) 272.5/165/305 HJP's Avatar
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    2 by 20 reppers! Awesome OR!! I love that this is your favorite workout, looks painful
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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  3. #1478
    Senior Member GazzyG's Avatar
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    TWO sets of 20 reppers? You mad man! I did 20 reps at that weight once and couldn't have done one rep more, let alone 20!!
    Add me on Facebook: Gaz Pengelly

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  4. #1479
    Moderator Off Road's Avatar
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    Quote Originally Posted by Mark! View Post
    What about chicken salad? Canned chicken, mayo, dijon mustard, celery, a hard boiled egg, some chives, salt and pepper and you're good to go. Makes for a quick lunch, and if you can fit in bread, makes a great sandwich.
    No way. I'm going to try and stick as close to the outlined menu that Starnes gave. I will swap meat types, but nothing else. I want to stay as strict as I can for the 12 week period.

    Quote Originally Posted by RvNijnatten View Post
    Nice 20 reppers, especially 2 sets. Time to get the 20 rep squat rage back on track .
    I love 20 reppers. I cut my training teeth on them and they just feel right to me.

    Quote Originally Posted by HJP View Post
    2 by 20 reppers! Awesome OR!! I love that this is your favorite workout, looks painful
    I liked the combo of squats, swings, and sled. Very basic but you really feel like you got the work done with a minimal amount of BS.

    Quote Originally Posted by GazzyG View Post
    TWO sets of 20 reppers? You mad man! I did 20 reps at that weight once and couldn't have done one rep more, let alone 20!!
    I figure I'm good for 300x20 at most any given time if I really go ALL-OUT. So I just took 75% of that and got some work done. 75% seems to be just below that threshold of "intensity."
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    Off Road Journal

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  5. #1480
    Garage Lifter
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    glad to see those swings in there! And the squatting too of course
    Last edited by StLRPh; 05-06-2011 at 08:08 AM.
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  6. #1481
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    Its funny how your work capacity just went up even though you are dieting. High carb day RULES.

  7. #1482
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Off Road View Post
    Fun day...

    Squats
    225 lbs x 20
    225 lbs x 20

    Db Swings
    100 lbs x 12
    100 lbs x 12

    Sled Pulls
    200 lbs x 8 pulls

    Notes:
    Not trying to kill myself but trying to get some good lower body work in. This hit the spot right on target. Just trying to save myself for deadlifts and arms, but not neglect the legs. This could quickly become my favorite workout of all time.
    Killer session OR!!!
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    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

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  8. #1483
    fat submariner
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    Quote Originally Posted by Off Road View Post
    Everything is getting easier.

    I think I have the pins set too low on the 1/2 press, I'm only at eye level. That's a full press for most people - Haha
    But who cares, I can definitely feel my triceps getting worked hard.
    I'm not surprised... that's a solid load! (more than twice what I'm doing )
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

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  9. #1484
    fat submariner
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    if you like fish OR, have you tried mackerel? there's a trendy green food place in London called Leon that does this:
    "Smoked Mackerel & Beetroot Salad
    Smoked mackerel packed with Omega 3s, tangy beetroot sauce, rocket, edamame,peas, haricot, tomatoes and salad leaves."

    I've been putting something similar together at home with smoked mackerel, beetroot, spinnach, rocket and cherry tomatoes... very tasty (and healthy!)
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  10. #1485
    Moderator Off Road's Avatar
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    Quote Originally Posted by StLRPh View Post
    glad to see those swings in there! And the squatting too of course
    The swings are fun. I haven't done them in a long time. I read ironwills journal and it reminded me how fun they were.
    Quote Originally Posted by mchicia1 View Post
    Its funny how your work capacity just went up even though you are dieting. High carb day RULES.
    Ha, I hadn't even thought about it. But ya, you're right.
    Quote Originally Posted by Brian Hopper View Post
    Killer session OR!!!
    Thanks Brian, Heal fast man.
    Quote Originally Posted by macdaknife View Post
    I'm not surprised... that's a solid load! (more than twice what I'm doing )
    Presses and squats are my favorite exercises.
    Quote Originally Posted by macdaknife View Post
    if you like fish OR, have you tried mackerel? there's a trendy green food place in London called Leon that does this:
    "Smoked Mackerel & Beetroot Salad
    Smoked mackerel packed with Omega 3s, tangy beetroot sauce, rocket, edamame,peas, haricot, tomatoes and salad leaves."

    I've been putting something similar together at home with smoked mackerel, beetroot, spinnach, rocket and cherry tomatoes... very tasty (and healthy!)
    I love all kinds of fish and have eaten many, many kinds. Trout cooked over a campfire is my favorite.
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    Off Road Journal

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  11. #1486
    Moderator Off Road's Avatar
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    Friday, May 6, 2011

    AM Workout (kinda late).

    Seated 1/2 Press off Pins
    200 lbs x 3, 3, 3, 3, 3, 3

    Weighted Chin-Ups
    +25 lbs x 3, 3, 3, 3, 3, 3

    Weighted Bar Dips
    +70 lbs x 6, 6, 6, 6

    Incline Db Hammer Curls
    55 lbrs x 6, 6, 6, 6

    Notes:
    Busy day today, so this workout happened much later than I wanted. That means the PM workout will be really late tonight. Because of that, I will probably just do the first two exercises and call it good. Otherwise I won't be able to get to sleep tonight.
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    Off Road Journal

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  12. #1487
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice workout, u trainin two times a day every day you train?
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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  13. #1488
    Moderator Off Road's Avatar
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    Quote Originally Posted by HJP View Post
    Nice workout, u trainin two times a day every day you train?
    No. I do the arms routine twice a week which calls for two-a-days. The two-a-days go for two weeks, then only once a day for a week, then two-a-days for two weeks again, then one a day for a week.
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  14. #1489
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Oh I get it now! Cheers for clearing that up!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  15. #1490
    Moderator Brian Hopper's Avatar
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    Strong dips and chins OR!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

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    Vanilla Gorilla

  16. #1491
    Professional hobbit Focused70's Avatar
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    Quote Originally Posted by Off Road View Post
    AM Workout (kinda late).

    Seated 1/2 Press off Pins
    200 lbs x 3, 3, 3, 3, 3, 3

    Weighted Chin-Ups
    +25 lbs x 3, 3, 3, 3, 3, 3

    Weighted Bar Dips
    +70 lbs x 6, 6, 6, 6

    Incline Db Hammer Curls
    55 lbrs x 6, 6, 6, 6

    Notes:
    Busy day today, so this workout happened much later than I wanted. That means the PM workout will be really late tonight. Because of that, I will probably just do the first two exercises and call it good. Otherwise I won't be able to get to sleep tonight.

    Curl jockey!!!

    Just kidding, man. Looking good.
    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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  17. #1492
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    I love that workout man, great hypertrophy. Keep that hypertrophy work going!
    Last edited by mchicia1; 05-06-2011 at 07:47 PM.

  18. #1493
    Continuing... Time+Patience's Avatar
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    I could only do the 2 a days for so long. At first, you don't realize how tough it can be. 2-a-days get tough quickly.

    Keep hammering away. Good move to cut down tonight's workout a tad. Lifting too late sucks for me as I will stay up all night as well.
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  19. #1494
    Senior Member tom183's Avatar
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    Solid dips and chins.

  20. #1495
    Moderator Off Road's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Strong dips and chins OR!!!!
    Getting stronger every session. I feel some PRs coming on.

    Quote Originally Posted by Focused70 View Post
    Curl jockey!!!

    Just kidding, man. Looking good.
    No, you are right...complete curl jockey

    Quote Originally Posted by mchicia1 View Post
    I love that workout man, great hypertrophy. Keep that hypertrophy work going!
    You bet...gettin the gunz!

    Quote Originally Posted by Time+Patience View Post
    I could only do the 2 a days for so long. At first, you don't realize how tough it can be. 2-a-days get tough quickly.

    Keep hammering away. Good move to cut down tonight's workout a tad. Lifting too late sucks for me as I will stay up all night as well.
    Ya, I'm looking forward to only one a days next week.

    Quote Originally Posted by tom183 View Post
    Solid dips and chins.
    Thanks tom, they feel really good right now.
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  21. #1496
    Moderator Off Road's Avatar
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    Friday, May 6, 2011

    PM Workout (short version)

    Lying EZ Bar Triceps Extension
    120 lbs x 8, 8, 8, 8, 8, 8

    EZ Bar Bicep Curls
    120 lbs x 8, 8, 8, 8, 8, 8

    And I'm done for the day...
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  22. #1497
    THE 800 QUEST NickAus's Avatar
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    I know how bad the 20 rep squats are..........BAD.

    Well done OR!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #1498
    WBB Team Captain Coke's Avatar
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    Great day of lifting John.

  24. #1499
    Become Unbreakable Mark!'s Avatar
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    Lying EZ Bar Triceps Extensions suck, there's no way around it, but I do enjoy the burn from them. lots of reps, good work John.
    "Light Weight"

    260's by May

  25. #1500
    Senior Member GazzyG's Avatar
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    Epic chins and dips mate!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

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