|
Post by chokeonstrength on Apr 26, 2008 7:40:55 GMT -5
Thanks bro. I will never quit. I have my goals set forth, and for now they are my dreams. And I am foolish enough to go for the impossible. Thusly my chances of reaching the impossible are far more likely then not. Though I've been noticing a bit of a stall in my bodyweight as far as decreasing goes, even at about 2055 calories. Im stalling around 187-188. It's kinda weird. I am going to have to begin measuring bodyfat weekly if my weight continues to stall. Because I don't know if it's just my body holding on but continuing to drop bodyfat, or my something else. We'll find out soon enough. 25/04/08 Lower Body Hypertrophy Day FridayBB Squats - 3 sets Leg Press - 3 x 12, 12, 12 16 plates + 30 lbs Leg Extensions - 3 sets (Focus on movement today) 170 x 15 - Squeeze at the top and slow negative 150 x 15 - Squeeze at the top and slow negative 130 x 15 - Squeeze at the top and slow negative SLDL - 3 sets Laying Leg Curls - 4 sets 180 x 8 - tempo 1/3/3 170 x 8 - tempo 1/3/3 150 x 10 - tempo 1/3/3 140 x 10 - tempo 1/3/3 Standing Calf Raise - 4 x 12, 8, 10, 10 455 first 2 sets, 450 last 2 sets - Tempo 1/2/4 Seated Calve Raise - Tempo 1/3/3 190 x 7 170 x 10 170 x 10 Dynamic StretchingPre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout Cardio30 Minutes 65% HR
|
|
|
Post by chokeonstrength on Apr 26, 2008 20:21:19 GMT -5
26/04/08
Saturday
HIIT 5 Minutes Warm Up 18 Minutes of Intervals. 20 Minutes Cooldown
Abs Lots of stuff
|
|
|
Post by chokeonstrength on Apr 27, 2008 20:15:21 GMT -5
27/04/08
HIIT
Sunday
HIIT 5 Minutes Warm Up 18 Minutes of Intervals. 20 Minutes Cooldown + added 13 minutes more ontop just cause.
|
|
|
Post by chokeonstrength on Apr 28, 2008 10:59:32 GMT -5
28/04/08
Upper Body Power Day: Max Strength
Monday
BB Bent Over Row - 3 sets (Lowered weight) 285 x 7 280 x 8 275 x 6 Machine Rows - 3 x 10, 10, 10 180 - Squeeze and 3 second negatives Incline DB Press -3 sets (Lowered the weight to focus on ROM today) 110 x 11 90 x 9 90 x 6 DB Flyes - 2 x 10, 6 - forced 4 more 70's - Great form today 70's x 6, then dropped weight to 55 and went to 10 with as perfect form as I could muster. DB Shoulder Press (Standing) - 3 x 5 70 x 5 65 x 5 60 x 5 DB Curls (Standing) - 2 x 8, 8 50 lbs, 45 lbs Skull Crusher - 2 x 8, 7 115 x 8 115 x 5 + 110 x 2
Dynamic Stretching Pre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio 30 Minutes 65% HR
|
|
|
Post by fit on Apr 28, 2008 11:22:46 GMT -5
Great intensity!
|
|
|
Post by chokeonstrength on Apr 28, 2008 12:16:44 GMT -5
Thanks bro, I see it like this, weight is the Earth. We are what makes up the Solar System. Intensity is the essence of the Universe. Infinite in it's capabilities, almost impossible to truly comprehend. Moreso not something to understand, rather to become a part of. We do not have to grow into an intense person to achieve intensity. Rather we just need to open our minds, reach out and accept all that surrounds us into our reality. Then we can transform and change it all to our will. Willfully, intensity. To intensify ones capabilities is to magnify ones ability to view the impossible. For the impossible becomes the inevitable.
|
|
|
Post by mrky03 on Apr 28, 2008 18:09:23 GMT -5
Thanks bro, I see it like this, weight is the Earth. We are what makes up the Solar System. Intensity is the essence of the Universe. Infinite in it's capabilities, almost impossible to truly comprehend. Moreso not something to understand, rather to become a part of. We do not have to grow into an intense person to achieve intensity. Rather we just need to open our minds, reach out and accept all that surrounds us into our reality. Then we can transform and change it all to our will. Willfully, intensity. To intensify ones capabilities is to magnify ones ability to view the impossible. For the impossible becomes the inevitable. That's deep man!!
|
|
|
Post by chokeonstrength on Apr 29, 2008 11:34:31 GMT -5
Thanks bro, I see it like this, weight is the Earth. We are what makes up the Solar System. Intensity is the essence of the Universe. Infinite in it's capabilities, almost impossible to truly comprehend. Moreso not something to understand, rather to become a part of. We do not have to grow into an intense person to achieve intensity. Rather we just need to open our minds, reach out and accept all that surrounds us into our reality. Then we can transform and change it all to our will. Willfully, intensity. To intensify ones capabilities is to magnify ones ability to view the impossible. For the impossible becomes the inevitable. That's deep man!! You know how we do 29/04/08 Lower Body Power Day: Max Strength TuesdaySquats - 3 x 5 Another off day for squats. But I learned something about myself which will only help strengthen my resolve. So a lesson well learned today. Leg Extensions - 2 x 10 230 lbs (Squeeze and pause at the top/slow and controlled negatives) 230 lbs (Same thing as first set) SLDL - 3 x 5 390 x 5 - One heavy ass set 385 x 5 - Another heavy ass set, really felt the pull of gravity today 380 x 5 - Accomplished Standing Calf Raise - 3 x 8 Tempo - 1(hold and squeeze)/2/3 360 x 8 360 x 8 360 x 8 Seated Calf Raise - 2 x 8 190 x 6 180 x 8 Dynamic StretchingPre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout Cardio30 Minutes 65% HR
|
|
|
Post by RUBICON19 on Apr 29, 2008 12:59:38 GMT -5
Nice #'s COS
|
|
|
Post by chokeonstrength on Apr 29, 2008 13:24:18 GMT -5
They're okay.. Lol, you know me man. Always striving for more. But I am focusing more on tempo lately and form. And I think I figured out a way to strengthen my squat... Strengthening my lower back, it seems to dip forward when I go low enough depending on the weight.. This has caused my back to weaken a bit I believe. Thusly the trouble I've been having. So I am going to implement Good Mornings into my program via Laynes thoughts. Expect a Deload in the next week, in preparation for a new program. Which will be a nice change in pace. And hopefully a nice shock to the system, adding something to my physique.
|
|
|
Post by RUBICON19 on Apr 29, 2008 14:06:30 GMT -5
This is why I mentioned the Deads
|
|
|
Post by Intensity on Apr 29, 2008 18:40:54 GMT -5
28/04/08 Upper Body Power Day: Max Strength MondayBB Bent Over Row - 3 sets (Lowered weight) 285 x 7 280 x 8 275 x 6 Machine Rows - 3 x 10, 10, 10 180 - Squeeze and 3 second negatives Incline DB Press -3 sets (Lowered the weight to focus on ROM today) 110 x 11 90 x 9 90 x 6 DB Flyes - 2 x 10, 6 - forced 4 more 70's - Great form today 70's x 6, then dropped weight to 55 and went to 10 with as perfect form as I could muster. DB Shoulder Press (Standing) - 3 x 5 70 x 5 65 x 5 60 x 5 DB Curls (Standing) - 2 x 8, 8 50 lbs, 45 lbs Skull Crusher - 2 x 8, 7 115 x 8 115 x 5 + 110 x 2 Dynamic StretchingPre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout Cardio30 Minutes 65% HR Truly like it! Great workout, great journal!!!
|
|
|
Post by intenceman on Apr 29, 2008 20:47:54 GMT -5
Thanks bro, I see it like this, weight is the Earth. We are what makes up the Solar System. Intensity is the essence of the Universe. Infinite in it's capabilities, almost impossible to truly comprehend. Moreso not something to understand, rather to become a part of. We do not have to grow into an intense person to achieve intensity. Rather we just need to open our minds, reach out and accept all that surrounds us into our reality. Then we can transform and change it all to our will. Willfully, intensity. To intensify ones capabilities is to magnify ones ability to view the impossible. For the impossible becomes the inevitable. Thats great stuff! What areryour influences if I may ask?
|
|
|
Post by chokeonstrength on Apr 30, 2008 7:52:40 GMT -5
This is why I mentioned the Deads I know bro, and thats what began my thinking and observations on how my lower back reacts and feels during squats. I have truly noticed a few ground breaking things because of your suggestion. Which I am thankful. I mentioned Deads, but Laynes thoughts were that being I am working on Squats and SLDL's already on Power Days with Max Weight, adding Deads would have to cancel out Squats. Which are what we are trying to bring up at the moment. With that said, Good Mornings will have to suffice. Hopefully there will be some Deads to come. Haven't done them in some time.
|
|
|
Post by chokeonstrength on Apr 30, 2008 7:53:30 GMT -5
28/04/08 Upper Body Power Day: Max Strength MondayBB Bent Over Row - 3 sets (Lowered weight) 285 x 7 280 x 8 275 x 6 Machine Rows - 3 x 10, 10, 10 180 - Squeeze and 3 second negatives Incline DB Press -3 sets (Lowered the weight to focus on ROM today) 110 x 11 90 x 9 90 x 6 DB Flyes - 2 x 10, 6 - forced 4 more 70's - Great form today 70's x 6, then dropped weight to 55 and went to 10 with as perfect form as I could muster. DB Shoulder Press (Standing) - 3 x 5 70 x 5 65 x 5 60 x 5 DB Curls (Standing) - 2 x 8, 8 50 lbs, 45 lbs Skull Crusher - 2 x 8, 7 115 x 8 115 x 5 + 110 x 2 Dynamic StretchingPre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout Cardio30 Minutes 65% HR Truly like it! Great workout, great journal!!! Thanks a lot bro. I am just trying to keep up with you guys
|
|
|
Post by chokeonstrength on Apr 30, 2008 7:55:44 GMT -5
Thanks bro, I see it like this, weight is the Earth. We are what makes up the Solar System. Intensity is the essence of the Universe. Infinite in it's capabilities, almost impossible to truly comprehend. Moreso not something to understand, rather to become a part of. We do not have to grow into an intense person to achieve intensity. Rather we just need to open our minds, reach out and accept all that surrounds us into our reality. Then we can transform and change it all to our will. Willfully, intensity. To intensify ones capabilities is to magnify ones ability to view the impossible. For the impossible becomes the inevitable. Thats great stuff! What areryour influences if I may ask? To be honest, I don't even know. Ever since I was a young one, friends and teachers would ask me where all of this came from. But it doesn't really come from anything from what I see. It just shows up when I need it, you know? I can pretty much come up with something on command. So if you ever need a good page of motivation, you let me know man. And I will write out some legendary stuff worthy of fuel for your upcomming battles.
|
|
|
Post by RUBICON19 on Apr 30, 2008 9:38:46 GMT -5
This is why I mentioned the Deads I know bro, and thats what began my thinking and observations on how my lower back reacts and feels during squats. I have truly noticed a few ground breaking things because of your suggestion. Which I am thankful. I mentioned Deads, but Laynes thoughts were that being I am working on Squats and SLDL's already on Power Days with Max Weight, adding Deads would have to cancel out Squats. Which are what we are trying to bring up at the moment. With that said, Good Mornings will have to suffice. Hopefully there will be some Deads to come. Haven't done them in some time. Hmmmm. Interesting. When I do all 3 the same week is when my squat and deads are at their highest.
|
|
|
Post by chokeonstrength on Apr 30, 2008 20:17:12 GMT -5
I know bro, and thats what began my thinking and observations on how my lower back reacts and feels during squats. I have truly noticed a few ground breaking things because of your suggestion. Which I am thankful. I mentioned Deads, but Laynes thoughts were that being I am working on Squats and SLDL's already on Power Days with Max Weight, adding Deads would have to cancel out Squats. Which are what we are trying to bring up at the moment. With that said, Good Mornings will have to suffice. Hopefully there will be some Deads to come. Haven't done them in some time. Hmmmm. Interesting. When I do all 3 the same week is when my squat and deads are at their highest. Well then, perhaps I should just live at your training studio so you can turn me into Ironman? May 2nd people, go see it 30/04/08 HIIT/Abs WednesdayHIIT5 Minutes Warm Up 18 Minutes of Intervals. 20 Minutes Cooldown AbsLaying Leg Lifts (LLL) 1 x 15 20 lbs Laying Focus Crunches 3 x 15 20 lbs Hanging Straight Leg Lifts 3 x 15 (Slow and controlled negatives, no momentum, explosive and tight contraction) Kneeling Weighted Cable Crunches 3 x 15 140 lbs
|
|
|
Post by RUBICON19 on Apr 30, 2008 20:31:52 GMT -5
BRING IT! ;D
|
|
|
Post by chokeonstrength on May 1, 2008 17:47:33 GMT -5
First attempt of many at "Bringing IT" Ramo Style!!! Dude, I really should take some damned pics. It's like night and day since who I was at my contest in Septemeber, to who I was 3 months alter, to who I am right now. It's funny, when I was on the diet for the contest and was weeks away at 2k cals. I was DEAD! Here I am, no contest, 2k cals, and I have more energy than a freaking solar pannel placed on the Sun. 01/05/08 Upper Body Hypertrophy Day ThursdayBent Over BB Rows - 3 sets T-Bar Rows - 3 x 10, 10, 10 Pure focus on exercise execution 210, 215, 220 (Squeeze at top) Semi-Wide Grip Pullups (Weighted) - 3 x 12, 12, 5 - 4 - 3 (My arms always get veiny after pull ups) I am right now focusing on just bringing it up and form Lat Pulldowns - Mixed it up today and did rope face pulls. Hope Layne doesn't kill me. - 2 x 15 DB Incline Press - 3 sets Hammer Strength Wide Grip Press - 3 x 10, 10, 7 (Rest Pause) 2 360, 355, 350 Cable Crossovers - 2 x 15 60 - This created a capillary bursting pump, I could barely swing my arms. DB Military Press - 3 sets Lateral Raises - 3 x 10, 10, 10 40's, 35's, 30's Biceps Did Seated Incline DB Curls 3 x 8, 8, 6 35, 35, 30 Skull Crushers - 3 x 10, 6, 6 110, 110, 100 DB Concentration Curls 2 x 15, 12 25 Rope Pulldowns - 2 x 15, 14 60, 60 Dynamic StretchingPre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout Cardio30 Minutes 65% HR
|
|