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+1
i try this also Esam...just dont look at my bench records for proof..but it works.
Goals & Gains Devil's power/strength training log
- Thread starter Devil's_Advocate
- Start date
+1
i try this also Esam...just dont look at my bench records for proof..but it works.
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just think of zero as a woman.....so that all his lifts seem impressive....and advice valid....
that sucks for Lusst if it's true. I guess I should not tell them about my moonlighting as a bank robber....o well...
that sucks for Lusst if it's true. I guess I should not tell them about my moonlighting as a bank robber....o well...
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Lusst
Red Belt
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It's somewhat true...I stole shit in my teens, but I most always returned it. Damn that Blockbuster job!
I made it 6 months through the process with my hometown PD, but was cut at the end for whatever reason...was the chief's decision. I may try again in the future, but I want to finish college first.
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Finally saw this, you need to jump higher.
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zero you're a funny guy....then again most fat people are generally funny....or is it happy...oh i dont know....post a vid of your vert fatman...
Thanks Fatkid.
I am running while i cant lift. My pec/tendon is still sore. Also left nipple sensitivity threw me offguard first couple of nights lmao....apparently lake I run is 4.6 miles. which makes my last jog closer to 4.7-4.8 miles....
Thanks Fatkid.
I am running while i cant lift. My pec/tendon is still sore. Also left nipple sensitivity threw me offguard first couple of nights lmao....apparently lake I run is 4.6 miles. which makes my last jog closer to 4.7-4.8 miles....
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8/20/07
-300mg caffeine+60mg pseudo-ephedrine+325mg aspirin+250mg magnesium
ran 4.64 miles in 42 min. I am a big pussy. Was dragging ass towards the end. I came close to stopping but my friend kept pushing me. Another friend of mine went running today with me who used to be a cross-country/track runner. He ran 4:58 mile in HS which is pretty good(scares me to think that world record is like 3:37 or something).......He basically let me set the pace in the beginning...which i set at about 7:30-7:45 for the first 2 miles then I fell off towards 8-9 in the next mile...and towards the end was doing a 10 min mile if that,,,,,and picked it up a bit around last 1/8th of a mile to about 8-9 mile...couldnt rest my mind at all....first calf cramps, then blister on the same foot, then lungs giving out....meh...I feel as fat and out of shape as zerocrew....
afterwards did tiny bit of stretching and
10 push ups(damn my left pec hurt on these) & 12+1 pull ups(12 to chest and 1 chin over the bar)
10 push ups & 5-6 pull ups chin over the bar....my friend wanted to go so I didnt rest much from previous set and was damn tired...was pretty disappointed with this pull up effort..
bw=210lb
Working on getting to about 8 min mile during this run....which means I need to shave about 5 min from total time.
On a sidenote I should be getting my foam roller today from eliteFTS..which is just in time....as I am hobbling around like a little bitch....
-300mg caffeine+60mg pseudo-ephedrine+325mg aspirin+250mg magnesium
ran 4.64 miles in 42 min. I am a big pussy. Was dragging ass towards the end. I came close to stopping but my friend kept pushing me. Another friend of mine went running today with me who used to be a cross-country/track runner. He ran 4:58 mile in HS which is pretty good(scares me to think that world record is like 3:37 or something).......He basically let me set the pace in the beginning...which i set at about 7:30-7:45 for the first 2 miles then I fell off towards 8-9 in the next mile...and towards the end was doing a 10 min mile if that,,,,,and picked it up a bit around last 1/8th of a mile to about 8-9 mile...couldnt rest my mind at all....first calf cramps, then blister on the same foot, then lungs giving out....meh...I feel as fat and out of shape as zerocrew....
afterwards did tiny bit of stretching and
10 push ups(damn my left pec hurt on these) & 12+1 pull ups(12 to chest and 1 chin over the bar)
10 push ups & 5-6 pull ups chin over the bar....my friend wanted to go so I didnt rest much from previous set and was damn tired...was pretty disappointed with this pull up effort..
bw=210lb
Working on getting to about 8 min mile during this run....which means I need to shave about 5 min from total time.
On a sidenote I should be getting my foam roller today from eliteFTS..which is just in time....as I am hobbling around like a little bitch....
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I'm sorry your nipple sensitivity is causing you to have restless nights....
maybe you should tell feature boy to take it easy on ya....
Have you boughten a good pair of running shoes? not even a good pair, $40 Adidas's running shoes go a long way.
maybe you should tell feature boy to take it easy on ya....
Have you boughten a good pair of running shoes? not even a good pair, $40 Adidas's running shoes go a long way.
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Yes I bought 60$ running shoes. I tried to tinker with them a bit(to compensate for partially collapsed arch on right foot) but that shit only made me get a nasty blister each time i ran...so I had to take out the extra insert...will see...
Fatkid with all the MetCon stuff you do, I hardly think that going for 4-5 mile jog will kill you. I think MetCon transfers over very well....you'd prolly smoke me on the course...lol
Fatkid with all the MetCon stuff you do, I hardly think that going for 4-5 mile jog will kill you. I think MetCon transfers over very well....you'd prolly smoke me on the course...lol
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8/23/07 1:45pm
-300mg caffeine(+strong cup of tea)+25mg l-ephedrine(w/400mg Guaifenesin)+250mg magnesium+325mg aspirin(need to get enteric coated variety to spare my stomach)+B-Complex+Vitc C&E+Seleneium
Deadlift:
225-5 reps..focused pushing hips down
315-5 reps..focused pushing hips down
405-1 reps..focused pushing hips down
495-1 reps..focused pushing hips down...grip began to fail at the top with left hand
+strap&belt:
585-1 rep...tried to push hips down....did so slightly
635-1+0 rep...very slightly used hips...mostly back
635-1+0 rep....almost all back
635-1+0 rep....all back....however no hitching/ramping...
Pull Ups:
bw(212)-5 explosive reps to lower chest
One Arm Pulldowns: rotating inward
120-5 reps per arm
+strap:
150-5 reps per arm
180-4+0 reps per arm...held last rep at the bottom for a couple sec...
190-2+0 reps per arm...held last rep at the bottom for a couple sec...
200-1+0 reps per arm...held last rep at the bottom for a couple sec...
Box Squats:
135- 5 reps
225- 5 reps
275- 1 rep
315- 1 rep
Bench:
bar-50 reps....left pec still hurting....fuck ...I feel like zero now when I bench....
Incline Bench
some1 left a bar loaded to 135)
135-10 reps with pause at the top and bottom....felt better than flat but still pec hurt...
-did a bit of grippers....forced closes and negatives with #3
-did a bit of pinch with pony clamps
Standing Rope Crunches on Pulldown station:
120-5 reps
130-5 reps
140-5 reps...
-went to puke after this...was going to do 150 for 5 but decided to just go home...
3:45pm END
-300mg caffeine(+strong cup of tea)+25mg l-ephedrine(w/400mg Guaifenesin)+250mg magnesium+325mg aspirin(need to get enteric coated variety to spare my stomach)+B-Complex+Vitc C&E+Seleneium
Deadlift:
225-5 reps..focused pushing hips down
315-5 reps..focused pushing hips down
405-1 reps..focused pushing hips down
495-1 reps..focused pushing hips down...grip began to fail at the top with left hand
+strap&belt:
585-1 rep...tried to push hips down....did so slightly
635-1+0 rep...very slightly used hips...mostly back
635-1+0 rep....almost all back
635-1+0 rep....all back....however no hitching/ramping...
Pull Ups:
bw(212)-5 explosive reps to lower chest
One Arm Pulldowns: rotating inward
120-5 reps per arm
+strap:
150-5 reps per arm
180-4+0 reps per arm...held last rep at the bottom for a couple sec...
190-2+0 reps per arm...held last rep at the bottom for a couple sec...
200-1+0 reps per arm...held last rep at the bottom for a couple sec...
Box Squats:
135- 5 reps
225- 5 reps
275- 1 rep
315- 1 rep
Bench:
bar-50 reps....left pec still hurting....fuck ...I feel like zero now when I bench....
Incline Bench
some1 left a bar loaded to 135)135-10 reps with pause at the top and bottom....felt better than flat but still pec hurt...
-did a bit of grippers....forced closes and negatives with #3
-did a bit of pinch with pony clamps
Standing Rope Crunches on Pulldown station:
120-5 reps
130-5 reps
140-5 reps...
-went to puke after this...was going to do 150 for 5 but decided to just go home...
3:45pm END
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watch it with teh chest.
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8/26/07 6:05pm
-300mg caffeine+25mg l-ephedrine+160mg aspirin+b-complex+250mg magnesium
-shot around bball for 20 min to warm up
Military Press:
bar(45)-10 reps
95-10 reps
135-5 reps
-busted out 7 muscle ups in a row....PR i think....bw=210lb today....dead hang to complete press out...however didnt pause at the bottom and used the momentum to set up next rep....
185-5 reps....had maybe couple more
5 bw pull up with bar touching below chest and pause at the top....
+belt:
205-1 rep
225-1 rep
-my form was great today on all sets...about as strong as I have felt on strict ohp
Push Presses:
245-1+0 rep....struggled a bit.....set up poorly
225-5+0 reps...
Standing Hip Extension machinebringing knee up against a pad)
-saw this machine used in testing college basketball athletes....if they couldnt do at least bw per leg then they had room to improve their athleticism quite a bit(vert, speed, etc)
120-1 rep per leg
......140-1 rep per leg
............160-1 rep per leg
..................180-1 rep per leg
200(stack)-2 reps per leg....
210-1 rep per leg....
210-1 rep per leg....about my max on this lift...
- I threw these in before push presses so perhaps that robbed me of my leg drive..
Bench:
bar-20 reps
95-20 reps
135-20 reps
185-20 reps....could just barely feel the left pec strained....but it's a huge improvement ...
One arm Pulldowns:
120-3 reps per arm
150-3 reps per arm...
-got a pinch in the groin area and decided to back off...
-back was surprisingly fried today....I think the muscle ups took a lot out of it....*shrug*
Levering:
went to the aerobic room and used their weighted sticks...they range from red, heavier red, blue, and green....if I was to guess....i'd say lightest red is 4, then 6, then 8, then 10.(or possibly 6,8,10,12...not sure)...
2nd red: 3x3 front and back levers
blue: 1x2 front and back levers
green: 1x1 front and back levers..
the sticks are somewhat longer than the sledgehammer but by how much I am not sure...probably at least 6-8 inches...however it's different than levering sledgehammer as the weight is distributed evenly along the stick...
Standing Alt DB curls:
60s-5 reps per arm
Sitting One arm momentum cheat curls:
75-5 reps
85-5 reps
90-5 reps
95-5 reps
*flexes his gunz in the mirror*
-had to enjoy some douchbag next to me 1/3 squat....and then do some rhythmic dancing on the sitting calf raises as he did them 1/2 of the way down or up...
Hanging Leg Raises:
bw-3x10...touched legs to the bar...legs straight......this is getting pretty easy...
Standing Rope Crunches on Pulldown station:
120-5 reps
150-5 reps...
7:55 pm END
-felt fairly energized today...
-did some high rep forced close clicks on the #3 and filed BBSM....good times...
-300mg caffeine+25mg l-ephedrine+160mg aspirin+b-complex+250mg magnesium
-shot around bball for 20 min to warm up
Military Press:
bar(45)-10 reps
95-10 reps
135-5 reps
-busted out 7 muscle ups in a row....PR i think....bw=210lb today....dead hang to complete press out...however didnt pause at the bottom and used the momentum to set up next rep....
185-5 reps....had maybe couple more
5 bw pull up with bar touching below chest and pause at the top....
+belt:
205-1 rep
225-1 rep
-my form was great today on all sets...about as strong as I have felt on strict ohp
Push Presses:
245-1+0 rep....struggled a bit.....set up poorly
225-5+0 reps...
Standing Hip Extension machine
bringing knee up against a pad)-saw this machine used in testing college basketball athletes....if they couldnt do at least bw per leg then they had room to improve their athleticism quite a bit(vert, speed, etc)
120-1 rep per leg
......140-1 rep per leg
............160-1 rep per leg
..................180-1 rep per leg
200(stack)-2 reps per leg....
210-1 rep per leg....
210-1 rep per leg....about my max on this lift...
- I threw these in before push presses so perhaps that robbed me of my leg drive..
Bench:
bar-20 reps
95-20 reps
135-20 reps
185-20 reps....could just barely feel the left pec strained....but it's a huge improvement ...
One arm Pulldowns:
120-3 reps per arm
150-3 reps per arm...
-got a pinch in the groin area and decided to back off...
-back was surprisingly fried today....I think the muscle ups took a lot out of it....*shrug*
Levering:
went to the aerobic room and used their weighted sticks...they range from red, heavier red, blue, and green....if I was to guess....i'd say lightest red is 4, then 6, then 8, then 10.(or possibly 6,8,10,12...not sure)...
2nd red: 3x3 front and back levers
blue: 1x2 front and back levers
green: 1x1 front and back levers..
the sticks are somewhat longer than the sledgehammer but by how much I am not sure...probably at least 6-8 inches...however it's different than levering sledgehammer as the weight is distributed evenly along the stick...
Standing Alt DB curls:
60s-5 reps per arm
Sitting One arm momentum cheat curls:
75-5 reps
85-5 reps
90-5 reps
95-5 reps
*flexes his gunz in the mirror*
-had to enjoy some douchbag next to me 1/3 squat....and then do some rhythmic dancing on the sitting calf raises as he did them 1/2 of the way down or up...
Hanging Leg Raises:
bw-3x10...touched legs to the bar...legs straight......this is getting pretty easy...
Standing Rope Crunches on Pulldown station:
120-5 reps
150-5 reps...
7:55 pm END
-felt fairly energized today...
-did some high rep forced close clicks on the #3 and filed BBSM....good times...
jk3004
Mettalurgist Extrodinare
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Ok, I'll post this to this log too becuase I need an answer in 3 hours...lol
OK quick question about DE to Da debilsun:
Hows this look for DL:
Max is 365 so I am thinking...
start at 180 x 3-5 reps, go heavier IF NEED BE (in 5 lbs increments)
6-7 explosive sets around 3 min rest times (too short, too long?)
Light good mornings around 120ish range and maybe light RDLs?
What ya think?
OK quick question about DE to Da debilsun:
Hows this look for DL:
Max is 365 so I am thinking...
start at 180 x 3-5 reps, go heavier IF NEED BE (in 5 lbs increments)
6-7 explosive sets around 3 min rest times (too short, too long?)
Light good mornings around 120ish range and maybe light RDLs?
What ya think?
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im not ghey debilson but stick at 180 and no higher, go less if need be.
2-3 reps.
6-8 sets
rest range- 90secs-whenever needed
2-3 reps.
6-8 sets
rest range- 90secs-whenever needed
jk3004
Mettalurgist Extrodinare
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I agree, anything to help my hips is a plus!
