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Thread: The Stump returns...AGAIN!

  1. #26
    SFW! drew's Avatar
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    Quote Originally Posted by ZAR-FIT View Post
    From a bodybuilder to a powerlifter, What are CSR's and SSB GM's??
    CSR = Chest Supported Row
    SSB = Safety Squat Bar
    GM = Good Morning

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  2. #27
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    Lol thanks Drew

    1/25/12 Tri/Bench Assist

    EZ Bar Skulls w/ Hanging KBs
    45 + 16kg x 10
    65 + 16kg x 10
    75 + 16kg x 10

    EZ Bar CGBP w/ Hanging KBs
    65 + 24kg x 10
    95 + 24kg x 10
    115 + 24kg x 10

    One of the best tricep exersizes ive tried

    Fat Bar Pushdowns
    115 x 20
    115 x 20
    115 x 20

    Rope Pushdowns
    85 x 12
    85 x 12
    85 x 12

    Hammer Curls
    20 x 15
    30 x 15
    40 x 15
    40 x 15

    Pullups
    BW x 8
    BW x 5
    BW x 5

    Fat Bar Face Pulls
    155 x 10
    155 x 10
    155 x 10

    Good workout.

    As far as the diet, day 4 into the carb depletion. Fuck im hungry. How some people report feeling energized is beyond me. I cant wait for my carb load! PIZZA!!!!!!!!!! Ive def. lost 5-6 pounds already. I expect 10+ after the 10 days but most of it will probably come back on during the loading.
    2000 or bust

  3. #28
    WBB Team Captain Coke's Avatar
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    Good luck with the diet, appear to be off to a nice start and managing well.

  4. #29
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    Thanks very much Coke

    Sorry for not posting in many logs like i used to, i gotta use my internet time sparingly at work!

    1/26/12 DE Squat

    SSB Box Squat w/ Bands (blue band +200)
    bar x a ton
    bar + blues x a ton
    155 x 3
    155 x 3
    245 x 2
    295 x 2 x 8

    i took the weight back a little because we had to walk it out + i SUCK at the SSB, felt fast and strong!

    Speed Pulls (standing on short minis +50)
    315 + mini x 1 x 6

    too light

    Barbell Row
    315 x 3 x 5

    GHR
    BW x 10
    BW + 25 x 10
    BW + 45 x 10

    Seated Cable Abs
    95 x 10 x 3

    Good session, i had great energy but i did crash at the end, was very dizzy going home, took down 30g of isolate and then a 12oz steak.

    Half way through depletion....
    2000 or bust

  5. #30
    LittleJake JSully's Avatar
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    Quote Originally Posted by Behemoth View Post
    Obviously its a matter of what you what but i'm with nick, you'd be extremely impressiveat 220. sure you'd lose some strength but pound for pound be even more impressive.
    I disagree, but not about the impressive part. If he lost the weight slow enough and cycled his calories over 6-10 months I think he could drop down to 220 without losing any strength. Obv that depends on where that would put his bodyfat level. Sub 10% is a strength killer regardless of how great your diet is. It comes down to genetics at that point.

    Good to see you back Stump. I dropped from 315lbs in march '11 down to 273lbs in september '11. Squat increased by about 15lbs, deadlift increased about 40lbs and bench dropped about 5lbs. I didn't do it with backloading or low carbs either, just some "food for tought" lol..
    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

  6. #31
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    Thanks Jake, ive never had success losing BW and gaining strength, never. Even with a specific plan from chris mason and numerous other attempts that why im doing backloading. I thought i seen a few posts where you said you were doing it?
    2000 or bust

  7. #32
    LittleJake JSully's Avatar
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    I wasn't a fan of backloading. Even after 2 weeks I didn't have any energy in the gym. For my diet, I cut about 1100-1200cals/day out which puts me at about 2700-2800. My macro breakdown is 275/275/65 (p/c/f). I centralize 175-200g of carbs around my training. The rest is split up between breakfast lunch and dinner. Typically dinner is my fattiest meal as it's the most satiating. I'll have a 3-5hourish refeed once per week and not care about calories. After 4 weeks of this, I increase calories and eat at maintenance for 3-4 weeks. This allows me to build back any strength of muscle that might have been lost, or in my case, increase strength, albeit very little at a time. After that maintenace phase is over, I drop calories back down.

    I did absolutely no cardio at all and ate whatever the fuck I wanted with this plan (lucky charms for carbs, cheeseburgers for dinner, etc) and lost 40lbs while increasing strength. Yes, it takes a long time, but I shed 7% bodyfat and increased strength. I'll take it. I'm going to be startingit up again here shortly.
    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

  8. #33
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    Sounds good man. Im going to stick this out because ive already invested into it (money for the book, 6 days into prep phase). If it doesnt workout ill try a plan similar to that. Suprisingly last night in the gym i was very fast and felt strong, up to the end.
    2000 or bust

  9. #34
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    1/29/12 ME bench

    Bench w/ Doubled monster minis (dmm)
    bar x 800,000
    bar + dmm x 10
    135 + dmm x 5
    185 + dmm x 3
    225 + dmm x 3
    275 + dmm x 1
    315 + dmm x miss

    add titan ram

    315 + dmm x 1

    add foam sinking to chest

    365 + dmm x 1
    405 + dmm x 1

    shoulder gave out on 315 raw been battling a little tendinitis in the bicep tendon.

    Incline
    225 x 10
    225 x 10
    225 x 5

    KB bottom up press / KB rear delts
    20kg x 6/6 x 4

    Standing lat pulls
    115 x 15 x 3

    Band (mm) rear delts
    mm x 10 x 3

    good workout and did it on nothing but coffee, strength is still great 7 days into the prep phase.
    2000 or bust

  10. #35
    Resolute -JM-'s Avatar
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    Some going given the lack of carbs too. Strong bench work. I bet the bicep tendon just loved the band tension.
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  11. #36
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    Def. JM. Its very sore today. I should of hit that because ive been nailing any overload exercise over 400 at the top. I threw the slingshot on because it takes some of that shoulder activity away.
    2000 or bust

  12. #37
    WBB Team Captain Coke's Avatar
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    Looks real nice, turning over a new leaf on several levels.

  13. #38
    SFW! drew's Avatar
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    Make sure you don't ignore your bicep and shoulder issues. Get some ice on it, do some YTWLs and extra bicep work and get it straightened out.

    And you should really figure out a bench shirt. The shirt is not the problem, and there's only one other suspect to blame. You know where to go if you want to learn how to use your shirt. Just gotta do it.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  14. #39
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    I hear you Drew. My doctor has been stripping it out and applying those electro patch things that make your bicep bounce like a SOB lol. I need to ice it every night. Ill also add in some curls on sundays. As far as the shirt, i cannot stand the phenom. I want to beat my raw best and then ill go back to the rage x which i know how to use well.
    2000 or bust

  15. #40
    SFW! drew's Avatar
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    Is your Rage a single or double? Open or closed?

    I have the double Rage X in a size 50 if you ever want to come down and try it out. I'm also planning on getting a Jack sometime toward the end of the year. I haven't used the Phenom but I'll probably try that too when I get back into the gear.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  16. #41
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    I have both, my personal shirt was a double grid stitched 52 but its 2 years old, i might take you up on that!

    1/30/12 ME DL

    5 sets of abs

    Front Squat w/ Zercher Harness (NARROW stance, LOW box 12")
    bar x million
    135 x 3
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    365 x 1
    405 x 1

    cut it at an easy 405 x 1 because with a belt on it pinched the hell out of my gut, lame excuse i know

    Sled Drag
    5 plate x 4 trips at about 40 yards

    GHR
    BW x 12
    BW x 10

    i had to stop, my sciatica was terrible

    Hanging Leg Raises
    BW x 10 x 4

    CSR
    3 plates x 10
    4 plates x 10
    5 plates x 6
    4 plates x 6

    Good workout, but by the time i got home i could barely walk. Pain down to the shin/ankle including in my hip. IDK what nerve is in the hip but i couldnt even walk down the stairs. Iced twice in 4 hours and felt alot better.
    2000 or bust

  17. #42
    WBB Team Captain Coke's Avatar
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    Truly fine training bro, hope all clears for you soon as you keep on the move.

  18. #43
    Senior Member KevinStarke's Avatar
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    Still as handsome as ever, strong work.

  19. #44
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    haha thanks Kevin
    2000 or bust

  20. #45
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    Finished the prep phase of CBL surprisingly only lost 5 pounds and 1" off my waist, tonight i carb loaded with a large pizza and some cookies haha

    2/1/12 Bench Asist

    8 sets of abs

    DB Key Presses
    30 x 20
    40 x 15
    50 x 15
    60 x 15

    Flat DB press/ext (idk how to describe it)
    100 x 10 x 3

    V-bar pushdowns
    100 x 10 x 3

    Cable OH extensions
    40 x 15
    60 x 15
    80 x 12

    Incline DB rear delt fly
    30 x 15
    40 x 15
    50 x 15

    KB hammer curl
    8kg x 15 x 4

    Pulldowns
    140 x 15 x 3

    Good workout going back to more "upper" type workouts instead of all tricep stuff
    Last edited by Stumprrp; 02-01-2012 at 09:30 PM.
    2000 or bust

  21. #46
    Resolute -JM-'s Avatar
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    Bet you felt pretty good after the carbs Did the prep phase make you feel quite deflated?
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  22. #47
    THE 800 QUEST NickAus's Avatar
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    Some good training going on!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #48
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    Thanks guys. Actually i felt no different lol. However i did weigh 250 this morning so i guess whatever i lost in the 10 days is back on lol. I felt very very tired and lethargic day 3-6 of depletion but after that i felt great. I kind of like eating like that. I wont take my weight/waist/3 site skin fold until next week.
    2000 or bust

  24. #49
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Stumprrp View Post
    tonight i carb loaded with a large pizza and some cookies haha
    Not bad, lol...we have a place here in town called Gino's, I would get their pizzas everyday if I could. Stay focused, small changes are key to reaching the goal.

  25. #50
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    i hear you coke the treat at night is good but i cant over do it

    2/2/12 DE Squat

    SSB Box Squat w/ Bands (blue bands)
    bar x million
    bar + blue x 5
    155 + blue x 5
    245 + blue x 2
    335 + blue x 2 x 6

    good speed but it was very heavy especially with no belt

    Speed Pulls w/ mini band (+50)
    315 + mini x 1
    365 + mini x 6 x 1

    Blue Band GMs
    x 20 x 3

    Leg Curls
    60 x 30 x 2

    Leg Raises
    bw x 10 x 3

    Seated Cable Abs
    45 x 15 x 3
    2000 or bust

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