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Old 12-02-2010, 11:40 AM   #101
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Ok missed lifing yesterday due to being up all night on a fire the previous night. Now i'm running on 6 hours sleep since tuesday. Fire on Tuesday night and ems calls last night( my regular shift). So just didnt have the energy but hoping to sleep today and hit it hard tommorow.
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Old 12-09-2010, 10:27 PM   #102
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Ok update from last night. Left the gym JACKED!!!!!!! I had been thinking all day about my max on DL's. My B set looks something like this,
Squat 5 reps each at (185, 205, 205, 205, 210)
OHP 5x5 at 95 pounds, my goal has been to hit 100 on OHP for a year and almost there will get that next week.
then what I had waited all day for DL by the time i got to this lift I was super pumped up, playin some avenged sevenfold and motorhead for this lift, I went 225,250,275 with not much trouble, i pulled 305 from floor with no straps, no chalk, no belt, and perfect form.
Pull-ups with an improvement there as each time I continually work on proper technique, i may not do as many but i'm getting form
And then some bridges for ab work lmao
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Old 12-09-2010, 10:47 PM   #103
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Keep up the good work. ^5
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Old 12-09-2010, 10:50 PM   #104
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way to smash it bro
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Old 12-09-2010, 11:00 PM   #105
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one thing i learned was I think I've been going too light, but at least i've been able to master my technique
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Old 12-10-2010, 09:56 PM   #106
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Another killer day in the gym,
Squats, BP, inverted row, DIPS and reverse crunches.
My numbers are steadily growing bigger and i'm finding how to really push myself. My new favorite exercise is DIPS. The feeling I have after each set is friggin amazing and I had one helluva pump going on today because of them.

ROCKON brothers
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Old 12-13-2010, 10:39 PM   #107
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Well once I hit the weights it went great, got interrupted by a call just before I started but I was determined to make sure I got my training in today.
Got my B workout done,
Squats ( 205,205,210,210,215)
OHP, ( 95,95, 100,100,100) this was a big goal for me to hit that 100 mark
Deads( 5 reps at 225)
Chinups ( 5,5,4)
Bridges

Felt really good again about what I'm doing and I notice the progress as do others. I'm looking to switch it up a bit after the 1st of the year, and focus on my diet.
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Old 12-14-2010, 08:59 AM   #108
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The numbers are looking good Fire. You looking to go on more of a lean bulk in 2011?
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Old 12-14-2010, 10:22 AM   #109
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Yea I am BTB, I've added some good weight over this past year. Now It's going to be focusing on maintaining my gains, and continue getting stronger and cutting my bodyfat. My ultimate goal is to get down around 10% bodyfat. I believe I can do it, just have to really focus on maintaining enough calories for good muscle gain but not so much I add the extra fat.
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Old 12-17-2010, 11:45 PM   #110
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End of week update, I missed the gym on Wed. because I was wiped out and didn't have the energy after an all hands fire. So I was back to it today, and I continue to be amazed at what I'm doing in the gym these days. Feels awesome to be lifting some big heavy s***.
So today I hit it hard with something like this
Squats 5 x (205,210,215, 220,220)
OHP 5 x ( 95,95, 100,100,100) This one amazes me as it feels great to do a BB OHP with 100 on it. I've come along ways since I could only do 75.
Deadlift ( one of my fave lifts) 5x 235
Pull ups 3 x ( 5, 5, and 4) but I've focused on doing perfect form with these and pulling with my Traps, delts, and lats and not so much with my arms.
and some planks for ab exercises.

Really like my strength training and what i'm doing. But I get so hard on my diet and its frustrates me. I've cut all soda out and have kept that out which is a big deal. Just still trying to work on the nutrition part of it. Till next time to quote my favorite author and strength coach.
" Lift heavy shit, eat healthy foods, run fast, sleep lots, work hard and f*ck often."
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