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Old 12-04-2012, 01:07 PM   #51
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Default 12/4/2012:Wave 2, Week 1, Day 1:Squats, 5's

Pushed this back a day because i got my life confused with that of a rockstar over the weekend. It happens.

Warmups-PVC(IT Band, Hamstrings,Quads,Glutes), Stretching (Hips, Piriformis, shoulders)

Squats

135x5
170x5
205x3
225x5
255x5
285x5

*Felt like shit today. Miss my knee sleeves*

Blast Strap Pushups

BWx15
BWx12,12,12,12,12

*All of these were done in between sets of squats, pushups*

Pullups-BWx10,10,6
Chins-BWx6,6,3
Hammer Grip-BWx8,6,4
Wide Grip-BWx6,4,3

*Ran a Mile*
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Old 12-04-2012, 01:34 PM   #52
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Pushed this back a day because i got my life confused with that of a rockstar over the weekend. It happens.
When groupies attack? Sounds like a bonus weekend.

Quote:
285x5

*Felt like shit today. Miss my knee sleeves*
What type were you using?
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Old 12-04-2012, 01:57 PM   #53
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Originally Posted by BendtheBar View Post
When groupies attack? Sounds like a bonus weekend.



What type were you using?
APT Convict Pros.

Was debating on ordering some rehbands, but 40/per is a bit steep

As my one friend(who doesn't lift) says "Those things better jerk you off while you squat for that price."
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Last edited by HumanHorrorFilm; 12-04-2012 at 02:03 PM.
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Old 12-04-2012, 06:51 PM   #54
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Originally Posted by HumanHorrorFilm View Post
APT Convict Pros.

Was debating on ordering some rehbands, but 40/per is a bit steep

As my one friend(who doesn't lift) says "Those things better jerk you off while you squat for that price."
Ha, yeah. I think SeventySeven bought some of those but he never said if he likes them.
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Old 12-04-2012, 09:21 PM   #55
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Monday 3 December 2012

5/3/1 Wave 2, Week 1, Day 1: 5's

Warmups - Jump rope and stretching

Squats

1x5 67.5kg/148.5lbs
1x5 82.5kg/181.5lbs
1x5 100kg/220lbs
1x5 110kg/242lbs
1x5 125g/275lbs
1x5 142.5kg/313.5lbs

Seems like high rep deads on Thursday and rugby on Saturday took it's toll. Top set was not good. I need to re-evaluate the high rep deads and I might need to lower my max for squats. I'll see how I feel at the end of this wave.

Flat DB Bench

3x10 37.5kg/82.5lbs

Recline Rows

3x10 BW

Ab rollouts

3x10 bw

Rear flyes

3x15 7kg/15.4lbs

Hammer Curls

3x10 12.5kg/273.5lbs

Last edited by tomahawk; 12-05-2012 at 05:55 PM.
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Old 12-04-2012, 09:57 PM   #56
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Default Carb backloading - Two week weight and measurements

Weighed in and had skinfold measurements taken when I started CBL and on Monday after two weeks.

I've tried to insert a table showing all the measurements but can't get it to work so I'll just give the headlines.

Starting weight: 258.3lbs
Week 2 weight: 256.7lbs
Weight lost: 1.6lbs

Starting bodyfat: 26.2%
Week 2 bodyfat: 25.1%
Bodyfat lost: 1.1%

Starting LBM: 190.6lbs
Week 2 LBM: 192.3lbs
LBM gained: 1.6lbs

The biggest measurements were my abdomen (down 7mm after 2 weeks) and my suprailiac (down 2mm after 2 weeks). I carry a disproportionate amount of weight on my stomach so this is no big surprise.

Measurements will happen every 4 weeks from now on.
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Old 12-05-2012, 02:49 AM   #57
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You people need to start lifting,wait,what? Yeaheh! Rockstars and fat loss
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Old 12-05-2012, 05:54 PM   #58
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Wednesday 5 December 2012

5/3/1 Wave 2, Week 1, Day 2: 5's

Warmups - Skipping - 100 reps, various stretches.

Squats

1x5 67.5kg/148.5lbs
1x5 82.5kg/181.5lbs
1x5 100kg/220lbs
1x3 110kg/242lbs
1x3 125g/275lbs
1x3 142.5kg/313.5lbs

Felt a little better than Monday. Moved my feet out a touch.

Bench

1x5 47.5kg/104.5lbs
1x5 60kg/132lbs
1x5 72.5kg/159.5lbs
1x5 77.5kg/170.5lbs
1x5 90kg/198lbs
1x10 105kg/231lbs
1x13 90kg/198lbs

Had a Eureka moment today. Read an article on T-nation by Jim Wendler TESTOSTERONE NATION | Figure Athletes combination of setting up this way and benching in my olympic shoes meant I actually used leg drive. For the first time ever. Until today it was something I had never been able to get right. The result is a pretty big improvement reps wise.

Deadlift

1x5 70kg/154lbs
1x5 87.5kg/192.5lbs
1x5 105kg/231lbs
1x5 112.5kg/247.5lbs
1x5 130kg/286lbs
1x5 147.5kg/324.5lbs

Brought deadlifts forward a day. I will be training on Friday instead of Thursday this week and didn't fancy deadlifting the day before a game. Reps were solid if unspectacular.

DB Rows

3x20 20kg/44lbs

Changed it up with some higher rep work. Gave my forearms a blast.

Cable press down

3x20 No 8

These were tough, had to split the second and third sets into mini-sets just to get the reps in.

Hammer curls

3x12 12.5kg/27.5lbs

After DB rows and cable press downs these finished my arms off.

Ab rollouts

3x12 BW

Slowly trying to build the volume up on these before I try and add any sort of load.
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Old 12-05-2012, 06:37 PM   #59
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Default

Quote:
Originally Posted by tomahawk View Post
Weighed in and had skinfold measurements taken when I started CBL and on Monday after two weeks.

I've tried to insert a table showing all the measurements but can't get it to work so I'll just give the headlines.

Starting weight: 258.3lbs
Week 2 weight: 256.7lbs
Weight lost: 1.6lbs

Starting bodyfat: 26.2%
Week 2 bodyfat: 25.1%
Bodyfat lost: 1.1%

Starting LBM: 190.6lbs
Week 2 LBM: 192.3lbs
LBM gained: 1.6lbs

The biggest measurements were my abdomen (down 7mm after 2 weeks) and my suprailiac (down 2mm after 2 weeks). I carry a disproportionate amount of weight on my stomach so this is no big surprise.

Measurements will happen every 4 weeks from now on.
Numbers are moving in the right direction.

What's your height?
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Old 12-06-2012, 03:32 AM   #60
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Numbers are moving in the right direction.

What's your height?
Thanks. I'm I'm around 5ft 8in.
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