Phase 2: 2010 Trifecta - Powerlifting Comp

[Down4whatever]

I completed phase 1 of the Trifecta on Sunday, April 25, 2010 as I conquered a full Marathon in under 4 hours.

Now onto phase 2 which is a Powelifting Competition in Arkansas on July 31, 2010. The federation is the Southern Powerlifting Federation or SPF

http://www.southernpowerlifting.com/contest.php?id=104

My training schedule will be Tuesday, Thursday, and Saturday with cardio only one or two days per week and very short--mostly sprinting intervals as I'm trying to reach a goal in sprinting. The majority of the lifting will be for power/strength.

I plan to integrate some hypertrophy training after I get results from the Urologist next month. I had my T-levels checked by a GP and they came back 'normal' or 368 which I believe is not normal so I asked to be referred to a specialist. A discussion of this issue is highly anticipated in this thread!!

I plan to start out slowly moving back to regimented eating, but right now I'm enjoying eating without tracking anything. I'm guessing 2 weeks eating this way and I'll be ready for regimented eating again.

So, with the introduction out of the way, I'll get this journal under way. First session is tonight!

[blu2xtreme]

Way cool Matt !
It will be nice to have you around here a little again. :)

[Down4whatever]

Way cool Matt !
It will be nice to have you around here a little again. :)

Thank you Paula; glad to be back!

[bodyhard]

Go for it, but don't keep fucking with us by starting a journal and then just bouncing on us, shit like that is not only fucking yourself up by not giving it your all, but also kind of fucked up to "us" that try and give you advise and help to keep you motivated.

Also Matt please don't turn this journal into a bunch of bullshit, seriously man, not many journals here for me to read that are of any substance.

Big ups Matt!

[Down4whatever]

Forgot to mention:

I'll be competing in the Sub-Masters class under 198lbs.

I'm currently weighing 183.2lbs and I anticipate putting on 10lbs or less. Not in any hurry to add bodyfat.

Lift goals:

Bench - 310
Squat - 385
Deadlift - 480

Total - 1,175

[bodyhard]

Forgot to mention:

I'll be competing in the Sub-Masters class under 198lbs.

I'm currently weighing 183.2lbs and I anticipate putting on 10lbs or less. Not in any hurry to add bodyfat.

Lift goals:

Bench - 310
Squat - 385
Deadlift - 480

Total - 1,175


Why 310 on the bench? That is weird number, basically it is 225lbs, 275lbs then 315lbs.

[Down4whatever]

Why 310 on the bench? That is weird number, basically it is 225lbs, 275lbs then 315lbs.

It's just goals--if I can do 315, I sure as hell will. I'm still doing rehab on the shoulder and current max is 250 and PR of 305, so I'm just hoping for a 5lb PR

If I get some kind of T-boost from the doc, goals will obviously change

[Down4whatever]

Go for it, but don't keep fucking with us by starting a journal and then just bouncing on us, shit like that is not only fucking yourself up by not giving it your all, but also kind of fucked up to "us" that try and give you advise and help to keep you motivated.

Also Matt please don't turn this journal into a bunch of bullshit, seriously man, not many journals here for me to read that are of any substance.

Big ups Matt!

So, I'm the only one who changed goals mid-stream based on life events? And that's labeled 'fucking with you'? I moved my journal over to BB.com because nobody over here gives a flying fuck about running.....

[gman]

T-boost has done nothing for my strength Matt! If I can bench 185, I am very lucky that day, especially if you want me to touch my chest with the bar.

BTW, great talking with you the other day. I love the trifecta goal.

[Baldiewonkanobi]

This is so cool Matt. That Marathon was awsome. Now its time to rip the tiles off the gym floor!!


Baldie

[bodyhard]

So, I'm the only one who changed goals mid-stream based on life events? And that's labeled 'fucking with you'? I moved my journal over to BB.com because nobody over here gives a flying fuck about running.....


Yeah man I can see what you mean by the running, I just meant the bodybuilding goals.

But fuck man I am not going to clutter your journal with bullshit, just do what you gotta do. As always I will keep an eye out on it and give feedback where I feel it is justified whether you like it or not.

[Down4whatever]

T-boost has done nothing for my strength Matt! If I can bench 185, I am very lucky that day, especially if you want me to touch my chest with the bar.

BTW, great talking with you the other day. I love the trifecta goal.

Great......:mad:.....I was hoping for a miracle. Oh well!

Yes, it was great to catch-up. Trifecta will be interesting if I can make the 3rd one work.....probably will regardless. I saw the 2010 NPC Lackland, TX is November 3rd--I have my eyes on that one for sure!


This is so cool Matt. That Marathon was awsome. Now its time to rip the tiles off the gym floor!!


Baldie

Hell ya Bill!! Thanks for the Marathon props; it feels good to conquer that goal! Looking forward to smashing some plates with no holds barred!


Yeah man I can see what you mean by the running, I just meant the bodybuilding goals.

But fuck man I am not going to clutter your journal with bullshit, just do what you gotta do. As always I will keep an eye out on it and give feedback where I feel it is justified whether you like it or not.

It's cool man! I just had a rough patch; I'm back for good! Keep it coming with the observations--and I'll keep the BS to a minimum!

[freebirdmac]

Glad to see you back Matt! Congrats on the marathon and good luck with the other two goals!

[HeavyDutyGuy]

Bet it will feel good not to have to do all that running and lift some heavy iron again! Good luck!

[Mac]

Good luck Matt. I will be watching your progress.

[Down4whatever]

Glad to see you back Matt! Congrats on the marathon and good luck with the other two goals!

Thanks Pam! I should be okay as long as no more injuries :hypno:


Bet it will feel good not to have to do all that running and lift some heavy iron again! Good luck!

Yeah, 45 miles/week was getting old. Thanks James!


Good luck Matt. I will be watching your progress.

I appreciate it; need all the help I can get

[Down4whatever]

Training April 29, 2010

We started the night with a circuit that a Powerlifter friend showed us--I wasn't too keen on the idea. We held 25lb dumbbells and did the stairs 13 times or 26 times up and down combined and then did about 50 yards of walking lunges with the same weight. All with no rest. WO partner loved it; I thought it was a waste of time.

Squat - 95 % Intensity

205 x 8
215 x 6
235 x 4
245 x 3
255 x 2

I'm getting my body used to spreading my legs out a few inches for a better stance. It's very difficult for me because of my lack of hip flexibilty. Other than that, weight was super-light.

Bench Press - 95% Intensity

155 x 8
165 x 6
175 x 4
185 x 3
195 x 2

This exercise is totally reset as far as weight is concerned. I'm also working on a different form that takes alot of pressure off the front delt. It's going to be difficult to get back to the 300 range, but I'm up for the challenge!

Standing OH Press - 100% Intensity

115 x 8
120 x 6
130 x 4
135 x 3
140 x 2

I've lost a ton of strength and this actually was a challenge. I may reset for next week. I had to do the last 2 sets from the floor getting help from momentum.

Accessory Work: Lats/Back

Seated Low Row (Nautilus Machine)
3 sets 10 x progressive weight

V-Bar Pulldowns
120 x 12
130 x 10
140 x 7

DB Rows
65 x 8
65 x 8

Pretty good first session. I bought some new supplements tonight: Jack3d, ON Micronized Creatine, Animal Multi, ON Nitro 24 Whey. I definitely felt the energy from the Jack3d! I actually have a little soreness already this morning. Looking forwad to this program and seeing results!

[Baldiewonkanobi]

Standing overhead press?? If I recall you dead lift some impressive numbers. DLs have been replaced in power lifting?


Baldie

[Down4whatever]

Standing overhead press?? If I recall you dead lift some impressive numbers. DLs have been replaced in power lifting?


Baldie

We put OHP in there as a quasi-accessory exercise as we only intend to deadlift twice per week. It's a great total body lift when you do it from the floor.

So, we deadlift heavy on Tuesday and deadlift 90% intensity on Saturday with OHP thrown in on Thursday.

[Baldiewonkanobi]

Got it....

I have seen some associations add in strict curl. You do that also?


Baldie

[Down4whatever]

Got it....

I have seen some associations add in strict curl. You do that also?


Baldie

Some organizations add that as a separate contest.....I've never had explosive curl strength, so not really that interested; would be cool to watch though.

Diggin your new Avi!!

[Down4whatever]

Training May 1, 2010

WO partner had to bail on me Saturday, so I trained at my girlfriend's gym. It's one of those hybrid gyms that has about everything. It has a cool crossfit area with rubber weights and all kinds of goodies for powerlifting, but it was being used by a class--no biggie, I found a squat rack and bench; that's all I need.

Squat - 90% Intensity

195 x 8
210 x 6
225 x 4
235 x 3
250 x 2

New stance is starting to feel better. I have serious DOMS from Thursday, so this was a bit tough.

Bench Press - 90% Intensity

150 x 8
160 x 6
170 x 4
175 x 3
185 x 2

The new form and ROM is starting to stick. I feel ready for some real weight soon! Gonna take it slow for a change.

Deadlift - 90% Intensity

250 x 8
265 x 6
285 x 4
300 x 3
315 x 2

I've lost a ton of strength on this exercise as well. Mixed it up with conventional and Sumo style; trying to decide which I like better.


Accessory Work: Bicep & Tricep

EZ Bar Curls
4 sets 10-12 x 70

Skull crushers
4 sets 10-12

Cable Curls
65 x 8
57 x 10
57 x 10

Tricep Pushdowns
75 x 10
75 x 10
75 x 10

I also tried a few sets of Good Mornings with 135 just to see how it felt; I may integrate this into my Thursday routine since it's back accessory day. Session went pretty well; I think this new program is as close to perfect for me as anything. I know a 3-day split is unconventional, but these 3 sessions are going to be intense as soon as the break-in period is over.

[Baldiewonkanobi]

Matt....your reading for today.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/bench_press_600_pounds_a_12_step_program;jsessioni d=4BB3BFDC92D19607DBEF3A6C0B2FD284-hg.hydra

This is GOLDEN my friend........


Baldie

[Down4whatever]

Matt....your reading for today.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/bench_press_600_pounds_a_12_step_program;jsessioni d=4BB3BFDC92D19607DBEF3A6C0B2FD284-hg.hydra

This is GOLDEN my friend........


Baldie

Great read, Bill!

It's funny I'm integrating a few of those concepts that I can't believe I didn't correct years ago.....could've prevented this shoulder injury If I had. I do sometimes wonder if I hit my genetic potential on bench.....it took many months to go from 300 to 305. I don't know, we'll see.

[Baldiewonkanobi]

You sure picked a tough meet. Raw and non tested :hypno:. I will watch this for the 70-74 men 198# class. This is my goal after the Nationals...Worlds Record for this age/class. Will be a 24 month venture.

If the income can handle it there are some newer suppliments on the market that will boost your strength. About a $50 per mo. wallet hit. PM me.


Baldie

[Sandpig]

Matt, congrats on the Marathon and good luck with the PL contest.

[Down4whatever]

You sure picked a tough meet. Raw and non tested :hypno:. I will watch this for the 70-74 men 198# class. This is my goal after the Nationals...Worlds Record for this age/class. Will be a 24 month venture.

If the income can handle it there are some newer suppliments on the market that will boost your strength. About a $50 per mo. wallet hit. PM me.


Baldie

Should be an interesting Meet; it's about a 200 mile drive for us. I'm really hoping my WO partner can make some crazy gains. He's 6'0" 280# and really strong, but his lifts are not on par with his body weight.

I'd like to see your PL Meet. I have 27 months to save up for a California trip :D

PM sent. Thanks, Bill


Matt, congrats on the Marathon and good luck with the PL contest.

Thanks!

[bodyhard]

Training May 1, 2010

WO partner had to bail on me Saturday, so I trained at my girlfriend's gym. It's one of those hybrid gyms that has about everything. It has a cool crossfit area with rubber weights and all kinds of goodies for powerlifting, but it was being used by a class--no biggie, I found a squat rack and bench; that's all I need.

Squat - 90% Intensity

195 x 8
210 x 6
225 x 4
235 x 3
250 x 2

New stance is starting to feel better. I have serious DOMS from Thursday, so this was a bit tough.

Bench Press - 90% Intensity

150 x 8
160 x 6
170 x 4
175 x 3
185 x 2

The new form and ROM is starting to stick. I feel ready for some real weight soon! Gonna take it slow for a change.

Deadlift - 90% Intensity

250 x 8
265 x 6
285 x 4
300 x 3
315 x 2

I've lost a ton of strength on this exercise as well. Mixed it up with conventional and Sumo style; trying to decide which I like better.


Accessory Work: Bicep & Tricep

EZ Bar Curls
4 sets 10-12 x 70

Skull crushers
4 sets 10-12

Cable Curls
65 x 8
57 x 10
57 x 10

Tricep Pushdowns
75 x 10
75 x 10
75 x 10

I also tried a few sets of Good Mornings with 135 just to see how it felt; I may integrate this into my Thursday routine since it's back accessory day. Session went pretty well; I think this new program is as close to perfect for me as anything. I know a 3-day split is unconventional, but these 3 sessions are going to be intense as soon as the break-in period is over.


Be kool with the GM's Matt very dangerous exercise if done incorrectly.

[Down4whatever]

Be kool with the GM's Matt very dangerous exercise if done incorrectly.

I agree, it felt strange....also, I forgot my belt Saturday, so that may be another reason. I plan to research proper form before I take it on.

[bodyhard]

I agree, it felt strange....also, I forgot my belt Saturday, so that may be another reason. I plan to research proper form before I take it on.

I have been doing GM for years and never had a back injury doing them. Also after my pelvis was rebuilt I brought them back in even against my doctors advise and after seeing my X-rays he changed his mind on my training.

Things I have seen people do wrong on GM

1) Going too heavy, there is no need to go that heavy on GM, this is not a 1-3 rep movement but more so a 6-10 rep.

2) They keep the knees stiff/straight. Keeping the knees straight puts way too much pressure on the lower back, you need to unlock the knees, not bend them, just unlocked them.

3) Keeping the legs too close together. When you keep the legs closer together you force the hips to "grind" together, good if you are just stretching but not good when you have weight on your back. A shoulder width stance allows the hips to "open" up where you can resist/load more weight on the downward movement.

4) Looking down. Looking down forces the spine to curve, you want to constantly look up which will force you to keep an arch on your back/spine.

[Down4whatever]

I have been doing GM for years and never had a back injury doing them. Also after my pelvis was rebuilt I brought them back in even against my doctors advise and after seeing my X-rays he changed his mind on my training.

Things I have seen people do wrong on GM

1) Going too heavy, there is no need to go that heavy on GM, this is not a 1-3 rep movement but more so a 6-10 rep.

2) They keep the knees stiff/straight. Keeping the knees straight puts way too much pressure on the lower back, you need to unlock the knees, not bend them, just unlocked them.

3) Keeping the legs too close together. When you keep the legs closer together you force the hips to "grind" together, good if you are just stretching but not good when you have weight on your back. A shoulder width stance allows the hips to "open" up where you can resist/load more weight on the downward movement.

4) Looking down. Looking down forces the spine to curve, you want to constantly look up which will force you to keep an arch on your back/spine.

Good stuff, John, thanks! From reading this, it appears I was doing it mostly right. I think 135 was too heavy though. Having never done them before, what weight would you recommend for 3 sets of 8? Something like 95#?

[bodyhard]

Good stuff, John, thanks! From reading this, it appears I was doing it mostly right. I think 135 was too heavy though. Having never done them before, what weight would you recommend for 3 sets of 8? Something like 95#?

If you never done them before I think going straight to 135lbs is way too heavy. Even if you are strong enough to do them you have to learn the form, get the right muscles to perform the movement etc etc.

I would do this

1) Warm with the pole 45lbs, 20 reps, get the blood moving.

2) Second warm up 65lbs 15x

Rest

then 3 working sets with the 115lbs anywhere from 6-10 reps depending on you.

Then you know once that starts feeling light to increase the weight.

[Down4whatever]

If you never done them before I think going straight to 135lbs is way too heavy. Even if you are strong enough to do them you have to learn the form, get the right muscles to perform the movement etc etc.

I would do this

1) Warm with the pole 45lbs, 20 reps, get the blood moving.

2) Second warm up 65lbs 15x

Rest

then 3 working sets with the 115lbs anywhere from 6-10 reps depending on you.

Then you know once that starts feeling light to increase the weight.

Looks good. I'll report back on Thursday! Thanks alot, John.

[Down4whatever]

Brief personal moment: Picture of Michelle and me. Not bad for a cell phone pic.....

http://i602.photobucket.com/albums/tt108/bustasinclair/Michelleme.jpg

[Baldiewonkanobi]

:yep:

This is so cool.......

And an absence of bagel pictures is an added bonus :p


Baldie

[Down4whatever]

Training May 4, 2010

WO partner had to bail on me again, so I trained at my girlfriend's gym again.

Squat - 100% Intensity

220 x 8
240 x 6
255 x 4
265 x 3
280 x 2

New wider stance is still causing me flexibilty isues, but I think one more week and I'll be good. I kept the pace pretty fast, so it got tough on the last set.

Bench Press - 100% Intensity

170 x 8
180 x 6
190 x 4
200 x 3
210 x 2 **+2 extra reps for fun

The new form and ROM is good. Moving up in weight felt nice. I felt form fading out on last set; had to force to push straight up instead of back toward the rack.

Deadlift - 100% Intensity

280 x 8
300 x 6
320 x 4
335 x 3
355 x 2

Felt pretty good. I stuck with conventional stance. Back a little sore this morning.


Accessory Work: Legs

BB Lunges
135 x 20 **done 10 per leg
145 x 20
155 x 18
165 x 12

Leg Extensions
150 x 10 **various static holds throughout
155 x 8
160 x 8

I kept the accessory work to a minimum as it took quite a bit of time for all of the compound work. It was right about 80 minutes in the gym. The lunges were psycho torture as I hadn't done them in a while.....ouch! My glutes are already on fire this morning. I'll keep adding sets and exercises as the weeks progress. This was session one of week two.

[bodyhard]

Can we see/read some workouts?

[Down4whatever]

4/28/10 - 183.2
5/4/10 - 186.4

Probably water weight from the Creatine and a small amount of fat since I ate a little on the high calorie side this week. I'll get it under control. I feel like my muscles are full and really healthy; while running I was always hungry and depleted.

[bodyhard]

Fuck you must have been typing the same time as me cause that fucking workout was not there when I checked in! :D

[Down4whatever]

Fuck you must have been typing the same time as me cause that fucking workout was not there when I checked in! :D

I think I was. I only train 3x per week, so there will be big gaps between sessions.

Plan is to integrate some sprints on Sundays, but I need some time to adjust to this schedule and ample time to bring the intensity level up! I'm really trying to do it right this time and not get injured.

[bodyhard]

I think I was. I only train 3x per week, so there will be big gaps between sessions.

Plan is to integrate some sprints on Sundays, but I need some time to adjust to this schedule and ample time to bring the intensity level up! I'm really trying to do it right this time and not get injured.


Kool man, 3x a week is good, a lot of powerlifter do that, no?

[Down4whatever]

Kool man, 3x a week is good, a lot of powerlifter do that, no?

Yeah, that's pretty standard, but if you remember I have a tough time taking days off......I think I'm cured as I really like coming into each session ready to lift a car off a jack stand! :yep:

[gman]

we have to get you up here to check out Brute Strength Gym.

I have a futon anytime you want a break from Tulsa.

[bodyhard]

Yeah, that's pretty standard, but if you remember I have a tough time taking days off......I think I'm cured as I really like coming into each session ready to lift a car off a jack stand! :yep:


No problems with that!!

[Down4whatever]

we have to get you up here to check out Brute Strength Gym.

I have a futon anytime you want a break from Tulsa.

That would be awesome! My WO partner competed in a Collegiate Strongman Comp a few Saturdays ago and did really well. His points were unofficial as he's not in college and he's 31, but he loves the shit out of it and wants to pursue it. I could get on board too.

[blu2xtreme]

Missed the pic ... I am in la la land lately
too CUTE .... Can't wait to hangout :)
so happy for all of us !

[gman]

Brief personal moment: Picture of Michelle and me. Not bad for a cell phone pic.....



I missed the pic too, it's a great pic. You guys look really happy together.

Who was the camera man ? Paula and I are too embarrassed to ask anyone so we just hold the cell phone out and take about 10 shots and hope one of them turns out.

[blu2xtreme]

I missed the pic too, it's a great pic. You guys look really happy together.

Who was the camera man ? Paula and I are too embarrassed to ask anyone so we just hold the cell phone out and take about 10 shots and hope one of them turns out.

I thought we looked great in every pic:p
when you are out here next month we will make Jess take lots of pics!

[gman]

I thought we looked great in every pic:p
when you are out here next month we will make Jess take lots of pics!

we did look great in every pic, but only one of us showed up in most of them:p

[Down4whatever]

Missed the pic ... I am in la la land lately
too CUTE .... Can't wait to hangout :)
so happy for all of us !


I missed the pic too, it's a great pic. You guys look really happy together.

Who was the camera man ? Paula and I are too embarrassed to ask anyone so we just hold the cell phone out and take about 10 shots and hope one of them turns out.

Will be fun to hang in Pittsburgh. She's still very new to the BB'ing thing, so she will not be versed in it at all. Her 14yr old daughter took the pic with my new blackberry the night I got it.

Thanks guys! We are very happy! I just booked the hotel room at the Extended Stay - Carnegie. I started to book flight and got scared and shut it down til later ($900) :eek:

[blu2xtreme]

You don't want to know how much Mike and I will spend on airfare this year:hypno:

[gman]

You don't want to know how much Mike and I will spend on airfare this year:hypno:

I am lucky I am a kept man. :yep:

[Down4whatever]

Training May 6, 2010

Got to the gym about 5:50pm last night; ended at 7:20ish.

Squat - 95% Intensity

210 x 8
225 x 6
240 x 4
255 x 3
260 x 2

Soreness from Tuesday was intense; had to do a long warm-up series. Glutes hurt from the hamstring tie-in all the way up to my erectors :eek: I can't ever remember being that sore! I kinda like it, but it definitely hinders ability would be harder if the weight was much heavier.

Bench Press - 95% Intensity

160 x 8
170 x 6
180 x 4
190 x 3
200 x 2 **+2 extra reps for fun again

The new form and ROM is sweet; I think it's locked in. Plenty, plenty left in the tank! Ready for this lift to take off again!

Clean & Press - 100% Intensity

115 x 8
125 x 6
130 x 4
140 x 3
145 x 2

Felt pretty good. Great cardio exercise pulling from the floor. Hope my strength comes back on this lift as I feel like a pussy lifting this lighter weight. This has always been my worst lift.

Accessory Work: Lats/Back

Good Mornings
95 x 10
105 x 10
115 x 10

DB Rows
70 x 10
75 x 10
80 x 10

Wide Grip Low Cable Rows
110 x 10
120 x 10
130 x 10

V-Bar Pulldowns
120 x 12
130 x 8
135 x 7

Got the compound work done a little faster tonight, so I had more time for accessory work. The Good Mornings were tough as I'm still sore from Deadlifting on Tuesday, but I like the way they feel. I will get a video next week so John can evaluate my form. I feel good about this session!

[gman]

what have you changed on your bench press form?

[bodyhard]

Training May 6, 2010

Got to the gym about 5:50pm last night; ended at 7:20ish.

Squat - 95% Intensity

210 x 8
225 x 6
240 x 4
255 x 3
260 x 2

Soreness from Tuesday was intense; had to do a long warm-up series. Glutes hurt from the hamstring tie-in all the way up to my erectors :eek: I can't ever remember being that sore! I kinda like it, but it definitely hinders ability would be harder if the weight was much heavier.

Bench Press - 95% Intensity

160 x 8
170 x 6
180 x 4
190 x 3
200 x 2 **+2 extra reps for fun again

The new form and ROM is sweet; I think it's locked in. Plenty, plenty left in the tank! Ready for this lift to take off again!

Clean & Press - 100% Intensity

115 x 8
125 x 6
130 x 4
140 x 3
145 x 2

Felt pretty good. Great cardio exercise pulling from the floor. Hope my strength comes back on this lift as I feel like a pussy lifting this lighter weight. This has always been my worst lift.

Accessory Work: Lats/Back

Good Mornings
95 x 10
105 x 10
115 x 10

DB Rows
70 x 10
75 x 10
80 x 10

Wide Grip Low Cable Rows
110 x 10
120 x 10
130 x 10

V-Bar Pulldowns
120 x 12
130 x 8
135 x 7

Got the compound work done a little faster tonight, so I had more time for accessory work. The Good Mornings were tough as I'm still sore from Deadlifting on Tuesday, but I like the way they feel. I will get a video next week so John can evaluate my form. I feel good about this session!

The workout seems intense man, much props I could not do that kind of workout, something would have to suffer.

Looking forward to the video man, shit I am turning so much into a video whore that when someone posts up an accomplishment i.e. "I finally did a squat for 300lbs" I venture in see no video and I keep it moving :D :D

Fucked up I know, but more and more people are posting videos and I think that is fucking awesome.

[Down4whatever]

what have you changed on your bench press form?

Oh, just things I should have changed years ago. I was originally trained to lift in a banana motion; found out that is intense on your front delt. So, I liftoff and place the bar above my sturnum and lower slowly and blast it up straight up and out instead of up and back.....makes a world of difference for me. I also do a proper set-up for every set; heavy arch--traps and glutes are about the only thing on the bench. Most ppl already do this, but it was a revelation to me.


The workout seems intense man, much props I could not do that kind of workout, something would have to suffer.

Looking forward to the video man, shit I am turning so much into a video whore that when someone posts up an accomplishment i.e. "I finally did a squat for 300lbs" I venture in see no video and I keep it moving :D :D

Fucked up I know, but more and more people are posting videos and I think that is fucking awesome.

I think when I get to week 6 and beyond, I would agree with you about intensity, but these lower weights are not too difficult.

Heck ya, I love the videos! I'd like to post some every lift day, but I always feel like a tool at the gym with a camera :D

[bodyhard]

Heck ya, I love the videos! I'd like to post some every lift day, but I always feel like a tool at the gym with a camera :D

Fuck the people around you, what do they do for you? Are they helping you with form, do they offer to pay for your membership, your supplements? What? What do they for you to even ascertain what they think? Fuck them, do you, you are there for you, not them.

The other night I took my shirt off in the back of the gym and started flexing in the mirror working on my poses, my wife told me that there were two guys looking at me, not like checking me out to see what I was doing but more talking to each other, who the fuck does this guy think he is. I turned around and said to them, What the fuck are you looking at me for, is there a fucking problem? Yeah they didn't see my wife right next to me, fucking bitch asses.

Anyway my point, your gym time is your time man.

[Down4whatever]

Fuck the people around you, what do they do for you? Are they helping you with form, do they offer to pay for your membership, your supplements? What? What do they for you to even ascertain what they think? Fuck them, do you, you are there for you, not them.

The other night I took my shirt off in the back of the gym and started flexing in the mirror working on my poses, my wife told me that there were two guys looking at me, not like checking me out to see what I was doing but more talking to each other, who the fuck does this guy think he is. I turned around and said to them, What the fuck are you looking at me for, is there a fucking problem? Yeah they didn't see my wife right next to me, fucking bitch asses.

Anyway my point, your gym time is your time man.

Yeah, I get it man.

I always get those stares like when you go to a restaurant alone....it's all good, just makes me uncomfortable. It's a personality disorder on my part.......working on it :hypno:

[Down4whatever]

Training May 8, 2010

WO partner bailed on me yet again on Saturday, so I trained at my girlfriend's gym. WO partner swears he's gonna be present more often......we'll see.

Squat - 90% Intensity

200 x 8
215 x 6
230 x 5
240 x 4
250 x 3

Hamstrings were crazy tight and sore. Made it through is all I can say..

Bench Press - 90% Intensity

150 x 8
160 x 6
170 x 5
180 x 4
190 x 3 **plus 2 extra reps again

225 x 5 **extra set for fun

Felt good. The 225 set was a little tough. Really expecting big things from this lift.

Deadlift - 90% Intensity

255 x 8
270 x 6
290 x 5
300 x 4
320 x 3

I like the way these felt, but they aggravated my sore hamstrings :(


Accessory Work: Bicep & Tricep

EZ Bar Curls
4 sets 10-12 x 70

CGBP
135 x 12 **hands 4 inches apart :eek:
145 x 6
150 x 7
155 x 8 **2 forced reps

Cable Curls
65 x 8
65 x 8
65 x 8

Tricep Pushdowns
75 x 10
85 x 10
85 x 10

Great session! Looking forward to Tuesday and 100% day! Right now, it's Monday and I feel very little soreness. Hopefully my body is getting used to the training.

[Down4whatever]

Training May 11, 2010

Starting to feel a small gut developing. I think it may be time to start tracking food and macros :( Thank you 368 T-levels....patiently awaiting my May 27th appointment with the Urologist.

Squat - 100% Intensity

230 x 8
245 x 6
260 x 4
275 x 3
290 x 2

Pretty tough tonight. Flexibility is for shit. I may be going too low; I'll film
some sets next week for form check.

Bench Press - 100% Intensity

175 x 8
190 x 6
200 x 4
210 x 3
220 x 3

Felt okay. I just didn't feel really strong last night. The new form is definitely uncovering piss poor lat development. I'm working on it.

Deadlift - 100% Intensity

290 x 8
310 x 6
330 x 4
345 x 3
365 x 3

Felt a little heavy, but it got easier toward the end. Focusing more and more on keeping bum low at the start of the lift.


Accessory Work: Legs

Hack Squat - plate weight only
90 x 10 **ROM = touch bottom
140 x 10
180 x 10
230 x 8

BB Lunges
155 x 12 **done 6 per leg
165 x 12
175 x 12

Seated leg curls
115 x 12
125 x 10
130 x 10

Great session despite feeling weak. As stated earlier, I plan to get some lifting videos starting Thursday. That ought to shed some light on needed form corrections.

[Down4whatever]

4/28/10 - 183.2
5/5/10 - 186.4
5/12/10 - 187.0

Finally leveled off. I hope to add no more than .8 lbs per week; hopefully less. That should put me comfortably in the 198lb class (194-195) at the Meet and be a good weight for starting the competition diet on August 2!

bump


Training May 11, 2010

Starting to feel a small gut developing. I think it may be time to start tracking food and macros :( Thank you 368 T-levels....patiently awaiting my May 27th appointment with the Urologist.

Squat - 100% Intensity

230 x 8
245 x 6
260 x 4
275 x 3
290 x 2

Pretty tough tonight. Flexibility is for shit. I may be going too low; I'll film
some sets next week for form check.

Bench Press - 100% Intensity

175 x 8
190 x 6
200 x 4
210 x 3
220 x 3

Felt okay. I just didn't feel really strong last night. The new form is definitely uncovering piss poor lat development. I'm working on it.

Deadlift - 100% Intensity

290 x 8
310 x 6
330 x 4
345 x 3
365 x 3

Felt a little heavy, but it got easier toward the end. Focusing more and more on keeping bum low at the start of the lift.


Accessory Work: Legs

Hack Squat - plate weight only
90 x 10 **ROM = touch bottom
140 x 10
180 x 10
230 x 8

BB Lunges
155 x 12 **done 6 per leg
165 x 12
175 x 12

Seated leg curls
115 x 12
125 x 10
130 x 10

Great session despite feeling weak. As stated earlier, I plan to get some lifting videos starting Thursday. That ought to shed some light on needed form corrections.

[gman]

I have the gut at 600+ Matt!

That training session looks pretty damn rough.

[Down4whatever]

I have the gut at 600+ Matt!

That training session looks pretty damn rough.

Thanks Mike.

So edumacate me--when you know the big T number, don't you then also have to know the free number? Maybe you're 600+ and free test. is low??? I don't know my free test., but if I had to guess, it's a bigger % than a normal person otherwise I'd be a zombie. Feel free to fire out some good knowledge as I'm an idiot on this stuff..... :hypno:

[gman]

It's pretty complicated, Matt. I had higher free T at 300 than I do now at 600.

The interplay of the thyroid meds I am on, which have raised my thyroid levels really well, have caused the Sex Hormone Binding Globulin level to go up. SHBG binds up T, DHT and Estradiol, making it not useful by the body, so even thought my total test is up, my free test is down. Doctor Smo and I are working to fine tune things to get everything in balance

[gman]

http://www.worldhealth.net/pdf/WhitePaper_GuidancePhysicians-HRT.pdf

[gman]

this is a decent paper describing how this doc does things

TRT: A Recipe for Success - MuscleChatRoom.com

[Down4whatever]

It's pretty complicated, Matt. I had higher free T at 300 than I do now at 600.

The interplay of the thyroid meds I am on, which have raised my thyroid levels really well, have caused the Sex Hormone Binding Globulin level to go up. SHBG binds up T, DHT and Estradiol, making it not useful by the body, so even thought my total test is up, my free test is down. Doctor Smo and I are working to fine tune things to get everything in balance


http://www.worldhealth.net/pdf/WhitePaper_GuidancePhysicians-HRT.pdf


this is a decent paper describing how this doc does things

TRT: A Recipe for Success - MuscleChatRoom.com (http://www.musclechatroom.com/forum/showthread.php?t=34)

Wow, that is complicated! Thanks for the links; I'll definitely give them a read. I think in the long run, if I get libido back and maybe a small muscle-boost, I'll be happy. I hate having no desire.....(and so does Michelle)

[Down4whatever]

Took a pic to demonstrate how my belly fat is coming back so quickly....

[gman]

see some on the sides but not in the belly Matt.

[Down4whatever]

Training May 13, 2010

Got to the gym about 5:50pm tonight; ended at 7:20ish.

Squat - 95% Intensity

220 x 8
235 x 6
250 x 4
260 x 3
275 x 2

Still a little sore and stiff from Tues, but it felt better as I progressed. Here's a vid of the top set at 275.

http://i602.photobucket.com/albums/tt108/bustasinclair/th_002-16.jpg

Bench Press - 95% Intensity

165 x 8
175 x 6
190 x 4
200 x 3
210 x 2

Felt pretty good: see vid of top set at 210.

http://i602.photobucket.com/albums/tt108/bustasinclair/th_005-13.jpg

Clean & Press - 100% Intensity

120 x 8
125 x 6
135 x 4
140 x 3
150 x 2

Yikes that shit felt heavy tonight.

Accessory Work: Lats/Back

Good Mornings
100 x 10
110 x 10
120 x 10

Form check top set at 120. Sorry for lousy vid--filmed alone.

http://i602.photobucket.com/albums/tt108/bustasinclair/th_007-7.jpg

Seated ISO Low Rows
3 plates per side x 10
4 plates per side x 10
4 plates +25 per side x 10

video for fun--second set

http://i602.photobucket.com/albums/tt108/bustasinclair/th_008-2.jpg

Wide Grip Pulldowns
110 x 10
115 x 10
120 x 10

We also did some stuff for arms for fun. I did EZ bar curls 3 sets of 5 at 100# and some tricep pushdowns to exhaustion. Focus will be on diet the next 10 weeks--just a slight calorie surplus. I'll try to get a good set of progress pics this weekend as Michelle has a really good camera and she knows alot about photography--should be interesting.

[bodyhard]

Fucking kick ass journal Matt.

In the goodmorning your form looks tight, but IMO, you should not wear a belt on goodmornings. The purpose is to strengthen the back, a belt is going to give you a false sense of security. Other than that, I think you are kicking fucking ass man!

[Down4whatever]

see some on the sides but not in the belly Matt.

Yeah, I got it on the obliques....never seem to go away :(


Fucking kick ass journal Matt.

In the goodmorning your form looks tight, but IMO, you should not wear a belt on goodmornings. The purpose is to strengthen the back, a belt is going to give you a false sense of security. Other than that, I think you are kicking fucking ass man!

Thanks, John, I'll dump the belt. By form being tight, you mean I need to loosen up?


PROGRESS PICS:

http://i602.photobucket.com/albums/tt108/bustasinclair/MattBodyBuildingMay2010005.jpg

http://i602.photobucket.com/albums/tt108/bustasinclair/MattBodyBuildingMay2010006.jpg

http://i602.photobucket.com/albums/tt108/bustasinclair/MattBodyBuildingMay2010010.jpg

http://i602.photobucket.com/albums/tt108/bustasinclair/MattBodyBuildingMay2010017.jpg

http://i602.photobucket.com/albums/tt108/bustasinclair/MattBodyBuildingMay2010021.jpg

http://i602.photobucket.com/albums/tt108/bustasinclair/MattBodyBuildingMay2010023.jpg

It is what it is. I thought I was leaner, but these pics show otherwise. I'm probably about 13-14% bodyfat right now.

Why is my side chest and side tricep so lousy looking?

[bodyhard]

No no no by tight I meant excellent, sorry man that is my slang coming out.

Progress pics look good Matt, ou definitely have the body to be a bodybuilder, trust me when I tell ya.

As for the poses, ou just need to get a posing coach some one to work with you irl hard for people to explain how to pose by writing it down.

[Down4whatever]

Training May 15, 2010

Trained at the GF's gym again. WO partner joined us and got a 5 day guest pass, so we'll train there again on Tuesday. His back was hurting from doing GM's for his first time, so we altered the workout a little by taking deadlift out and adding Farmers Walks.

Squat - 90% Intensity

205 x 8
220 x 6
235 x 5
245 x 4
255 x 3

Felt really strong Saturday!

Bench Press - 90% Intensity

160 x 8
170 x 6
180 x 5
180 x 4
200 x 3

Not much to say; really easy reps...

DB Farmers Walk

75's x 60 steps
75's x 60 steps
80's x 60 steps
80's x 60 steps
85's x 60 steps
85's x 60 steps
90's x 60 steps
90's x 60 steps
100's x 60 steps
100's x 60 steps
105's x 20 steps **no grip left :eek:

I like the way these felt, made me feel strong!


Accessory Work: Bicep & Tricep

Straight Bar Curls
4 sets 10 x 80

Skull Crushers
90 x 10
80 x 10
80 x 10
80 x 10

Cable Curls
65 x 10
65 x 9
65 x 9

Tricep Pushdowns
75 x 10
75 x 10
75 x 10

Seated Dips
210 x 10
210 x 8
180 x 8
260 x 6

Very good session! We also messed around with some pullups, but not worth logging as I didn't keep track of the reps. I haven't added in pullups because of the strain they put on my elbow, but maybe one day if I add them in very slowly. I may do like 3 sets of 3 at BW for a while and slowly move up from there.

[Down4whatever]

No no no by tight I meant excellent, sorry man that is my slang coming out.

Progress pics look good Matt, ou definitely have the body to be a bodybuilder, trust me when I tell ya.

As for the poses, ou just need to get a posing coach some one to work with you irl hard for people to explain how to pose by writing it down.

Got it, thanks man; I thought you meant tight as good :D

Thanks for the props John; I know I just need to be patient and attack my weak muscle groups. Rome wasn't built in a day..

[bodyhard]

Got it, thanks man; I thought you meant tight as good :D

Thanks for the props John; I know I just need to be patient and attack my weak muscle groups. Rome wasn't built in a day..

Exactly man, this shit takes time, but the end results is well worth it.

[Down4whatever]

Training May 18, 2010

Started week 4 of training. Shit is starting to get real! I estimate problems arising about week 6 or 7.

Squat - 100% Intensity

235 x 8
255 x 6
270 x 4
285 x 3
300 x 2

Pretty tough tonight, but it felt good to push it. Flexibility is still for shit. My hips ache for 2 days after these heavy (for me) sets.

Bench Press - 100% Intensity

185 x 8
195 x 6
210 x 4
220 x 3
230 x 2

Felt pretty good and strong. The temptation to push up and back gets alot worse the heavier I go......obviously.

Deadlift - 100% Intensity

300 x 8
320 x 6
340 x 4
355 x 3
375 x 2

First set was a little tough, but it got easier. Last set was done without any rest due to time restrictions.


Accessory Work: postponed due to time




I hate being rushed, but we had stuff to do last night. It may be a blessing in disguise as my hammies are still in some pain from running 3 miles of sprint intervals at the high school track Monday evening. I probably should have eased into that endeavor a little more--plus I need to buy some track shoes; these distance running shoes suck for sprinting.

[Down4whatever]

4/28/10 - 183.2
5/5/10 - 186.4
5/12/10 - 187.0
5/19/10 - 188.8

Son of a bitch! It fucking amazes me how fast this slimy-ass fucking abdominal fat comes back in what I view as a slight calorie surplus. I'm really gonna watch diet this week....fuck!

[bodyhard]

4/28/10 - 183.2
5/5/10 - 186.4
5/12/10 - 187.0
5/19/10 - 188.8

Son of a bitch! It fucking amazes me how fast this slimy-ass fucking abdominal fat comes back in what I view as a slight calorie surplus. I'm really gonna watch diet this week....fuck!


You weigh yourself weekly? Why, just curious.

[gman]

4/28/10 - 183.2
5/5/10 - 186.4
5/12/10 - 187.0
5/19/10 - 188.8

Son of a bitch! It fucking amazes me how fast this slimy-ass fucking abdominal fat comes back in what I view as a slight calorie surplus. I'm really gonna watch diet this week....fuck!

I bet I am up 25lbs since Columbus Matt, that's 6 1/2 weeks

[Down4whatever]

You weigh yourself weekly? Why, just curious.

Couple reasons:

1) Powerlifting Meet I need to be under 198#
2) I put on fat so easily that I need to be monitoring it.
3) I plan to diet down for a BB'ing contest in November and I don't want to get out of control.


I bet I am up 25lbs since Columbus Matt, that's 6 1/2 weeks

(isn't that more like 9 weeks?) Well, since you don't weigh-in, we will never know :D

Maybe you should weigh-in weekly too.....any plans or tentative plans for comps in 2011?

[gman]

Couple reasons:

1) Powerlifting Meet I need to be under 198#
2) I put on fat so easily that I need to be monitoring it.
3) I plan to diet down for a BB'ing contest in November and I don't want to get out of control.



(isn't that more like 9 weeks?) Well, since you don't weigh-in, we will never know :D

Maybe you should weigh-in weekly too.....any plans or tentative plans for comps in 2011?

you're right, 9 weeks! I need to buy a scale first, then I will probably weigh once or twice a day. It's the only way I can stay on track.

no plans right now, just going to try to stay healthy and lift hard. I might do a show if the budget is going well.

[bodyhard]

Couple reasons:

1) Powerlifting Meet I need to be under 198#
2) I put on fat so easily that I need to be monitoring it.
3) I plan to diet down for a BB'ing contest in November and I don't want to get out of control.




Ahh OK but let me ask you, does your weight change from week to week? This year I am counting calories.carbs.fats.proteins, but I weigh myself once a month.

In your opininon you think it will be better wieghing myself week to week?

[Down4whatever]

Ahh OK but let me ask you, does your weight change from week to week? This year I am counting calories.carbs.fats.proteins, but I weigh myself once a month.

In your opininon you think it will be better wieghing myself week to week?

Hard to say, John. Unless weighing yourself has been a good way to track progress in the past, I doubt it would be a good yard stick for you. You have an easy time putting muscle on--I have an easy time putting fat on. The two are not comparable.

As I weigh each week (same time, same day, same conditions), and the trendline trends up or down, it is a good indicator for me as I know I'm not really gonna add any more than 2 lbs muscle in any given year.....must be water and fat :hypno:

[Down4whatever]

Training May 20, 2010

Seriously contemplated taking a night off tonight, but I forced myself into the gym. Flew solo again tonight; WO partner is scarce these days.

Squat - 95% Intensity

225 x 8
240 x 6
255 x 4
270 x 3
285 x 2

Nothing much to say; felt heavy tonight.

Bench Press - 95% Intensity

175 x 8
185 x 6
195 x 4
205 x 3
220 x 2

Felt pretty good.

Clean & Press - 100% Intensity

120 x 8
130 x 6
140 x 4
145 x 3
155 x 2

Heavy, but I feel myself getting better at cheating or stronger; hopefully the latter.

Accessory Work: Lats/Back/Legs (makeup from Tues)

BB Lunges
135 x 20 **done alternating legs
145 x 20
155 x 20
165 x 14

Good Mornings
105 x 10
115 x 10
125 x 10

One Arm DB Rows
75 x 10
80 x 10
85 x 10

V-bar Pulldowns
110 x 10
120 x 10
130 x 10

Felt a little spent tonight; initial thought is that I'm getting sick as I have a scratchy throat, bleh. I got the work done, that's the important part. Here's to a better session on Saturday!

[bodyhard]

Training May 20, 2010

Seriously contemplated taking a night off tonight, but I forced myself into the gym. Flew solo again tonight; WO partner is scarce these days.

Squat - 95% Intensity

225 x 8
240 x 6
255 x 4
270 x 3
285 x 2

Nothing much to say; felt heavy tonight.

Bench Press - 95% Intensity

175 x 8
185 x 6
195 x 4
205 x 3
220 x 2

Felt pretty good.

Clean & Press - 100% Intensity

120 x 8
130 x 6
140 x 4
145 x 3
155 x 2

Heavy, but I feel myself getting better at cheating or stronger; hopefully the latter.

Accessory Work: Lats/Back/Legs (makeup from Tues)

BB Lunges
135 x 20 **done alternating legs
145 x 20
155 x 20
165 x 14

Good Mornings
105 x 10
115 x 10
125 x 10

One Arm DB Rows
75 x 10
80 x 10
85 x 10

V-bar Pulldowns
110 x 10
120 x 10
130 x 10

Felt a little spent tonight; initial thought is that I'm getting sick as I have a scratchy throat, bleh. I got the work done, that's the important part. Here's to a better session on Saturday!

That is what separates the wannabees with the doers...

[Down4whatever]

That is what separates the wannabees with the doers...

Thanks Bro!

Training May 22, 2010

Well, my instincts were correct on Thursday, I was sickly all weekend--some kind of sinus issue, but nothing to keep my outta the gym. I sucked down my Jack3d and Creatine Mono and headed into the gym on Saturday.

Squat - 90% Intensity

210 x 8
230 x 6
245 x 5
255 x 4
270 x 3

Not too shabby; felt good. I slightly pulled in my stance because it was just killing my hips/pelvis area; I'm just gonna have to accept that my flexibilty will never be like I want it to be due to physical limitations.

Bench Press - 90% Intensity

165 x 8
175 x 6
185 x 5
195 x 4
205 x 3

265 x 1 **wanted to try a single

Pretty easy work, but I did feel some fatigue hopefully due to being a little sick. The single was very slow, but it went up--all that matters to me!

Deadlift - 90% Intensity

265 x 8
285 x 6
300 x 5
310 x 4
330 x 3

We did some static holds on the last two sets; killed my hands. These lifts were really easy and felt smooth. I think I can actually say I'm gaining some strength finally.


Accessory Work: Bicep & Tricep

EZ Bar Curls
4 sets 10 x 80

Tricep pushdowns
70 x 10
80 x 10
85 x 10
85 x 10

DB Incline Curls
30's x 9
30's x 10
30's x 10

One arm DB extensions
30's x 10
30's x 8
30's x 10

Great session despite being a little sickly! We also messed around with some cage bar deads and some hammer curls, but not worth logging. I have been busy getting personal matters in order so that I can move in with Michelle. I should be moved in by next weekend; exciting stuff for me!! Tonight I'm gonna go to the HS track and do 3 miles of sprint work with my new track shoes I bought yesterday. I'm also gonna do some timed sprints to see what kind of speed I have. Looking forward to it, but it's supposed to get up near the 90's today with 5000% humidity--ick

[bodyhard]

Stay consistent man, stay consistent....

[Down4whatever]

Stay consistent man, stay consistent....

You know I am!!

Training May 25, 2010

Started week 5 of training. Shit is real! I estimate problems completing sets unassited next week. I hope not, I'm gonna go in with a balls out attitude!

We bought some wrist weights so that we can micro-plate--each one weighs 1.5lbs and we just slip them on the ends of the bar when needed.

Squat - 100% Intensity

245 x 8
263 x 6
278 x 4
293 x 3
310 x 2

Shit felt heavy as fuck tonight, but I finished unassited. I dipped a little on the top set, but not even close to a GM.

Bench Press - 100% Intensity

191 x 8
203 x 6
217 x 4
227 x 3
240 x 2

Felt okay, I struggled a bit on the bottom few sets because we pushed the timing too much; shoulda rested a little more. Top set was kick ass, drove it home with some help from System of a Down :D

Deadlift - 100% Intensity

308 x 8
330 x 6
350 x 4
367 x 3
388 x 2

One word.......Strong! Reps all felt great. Top set was just a little tough. Next week top set is 400x2 :eek:


Accessory Work: Legs

Hack Squat
100 x 10
150 x 10
190 x 10
240 x 10 **yikes!

Ran short on time again, so not much accessory work. I'll pick up some lunges on Thursday and maybe some leg extensions and curls with my back work. Session was tough and the intensity keeps increasing each week. We are seriously thinking that we'll see some stalling at week 7, but we'll deal with that later.

[gman]

I think I would be puking training like that. Maybe I should try a split like this to shake things up

[bodyhard]

You know I am!!

Training May 25, 2010

Started week 5 of training. Shit is real! I estimate problems completing sets unassited next week. I hope not, I'm gonna go in with a balls out attitude!

We bought some wrist weights so that we can micro-plate--each one weighs 1.5lbs and we just slip them on the ends of the bar when needed.

Squat - 100% Intensity

245 x 8
263 x 6
278 x 4
293 x 3
310 x 2

Shit felt heavy as fuck tonight, but I finished unassited. I dipped a little on the top set, but not even close to a GM.

Bench Press - 100% Intensity

191 x 8
203 x 6
217 x 4
227 x 3
240 x 2

Felt okay, I struggled a bit on the bottom few sets because we pushed the timing too much; shoulda rested a little more. Top set was kick ass, drove it home with some help from System of a Down :D

Deadlift - 100% Intensity

308 x 8
330 x 6
350 x 4
367 x 3
388 x 2

One word.......Strong! Reps all felt great. Top set was just a little tough. Next week top set is 400x2 :eek:


Accessory Work: Legs

Hack Squat
100 x 10
150 x 10
190 x 10
240 x 10 **yikes!

Ran short on time again, so not much accessory work. I'll pick up some lunges on Thursday and maybe some leg extensions and curls with my back work. Session was tough and the intensity keeps increasing each week. We are seriously thinking that we'll see some stalling at week 7, but we'll deal with that later.

Big ups man, you are fucking 7 30 to say the least!

[Down4whatever]

Big ups man, you are fucking 7 30 to say the least!

Not sure what bolded part means.....I assume it's good :D

[bodyhard]

Not sure what bolded part means.....I assume it's good :D


It is :D :D

[Down4whatever]

Big ups man, you are fucking 7 30 to say the least!


Not sure what bolded part means.....I assume it's good :D


It is :D :D


LOL, thanks John....cracking me up man :yep:

http://www.urbandictionary.com/define.php?term=7%3A30

[Mac]

John is 7:30 every fucking minute of the day.

Good workouts. That's a lot of volume you're doing.

[gman]

that definition doesn't define how it came to mean crazy, it just gives examples of how you would use it to mean crazy. WTF does 7:30 have to do with being crazy?

[bodyhard]

LOL, thanks John....cracking me up man :yep:

http://www.urbandictionary.com/define.php?term=7%3A30

LMFAO!! I can't believe they have that shit. That truly is some funny shit that they would have that :D :D


John is 7:30 every fucking minute of the day.


Hell yeah man! I wouldn't have it any other way!

[Down4whatever]

Got my new belt, singlet, and knee wraps tonight from House of Pain. I also got a free shirt that says, "Heavy Squats Fix Everything". The belt is fucking awesome!!!! It's an Inzer Belt.

Thought I'd post a pic of me wearing the singlet and belt.....I'm a little embarassed wearing gear this tight; I need to get used to it because I have to wear it at my PL'ing Meet.....:eek:

http://i602.photobucket.com/albums/tt108/bustasinclair/003-16.jpg

[Baldiewonkanobi]

Now that we see you in your gear...why not a QuadFecta. Yeah WWE...why not? Got your handle for Vince McMahon already....

THE OKLAHOMA TORNADO


Baldie

[gman]

you need to gain about 50lbs before that's gonna look right...you're too lean to be a powerlifter :p

[bodyhard]

Got my new belt, singlet, and knee wraps tonight from House of Pain. I also got a free shirt that says, "Heavy Squats Fix Everything". The belt is fucking awesome!!!! It's an Inzer Belt.

Thought I'd post a pic of me wearing the singlet and belt.....I'm a little embarassed wearing gear this tight; I need to get used to it because I have to wear it at my PL'ing Meet.....:eek:

http://i602.photobucket.com/albums/tt108/bustasinclair/003-16.jpg

What is the singlet made of, rubber or is it just like under armor?

[Down4whatever]

Now that we see you in your gear...why not a QuadFecta. Yeah WWE...why not? Got your handle for Vince McMahon already....

THE OKLAHOMA TORNADO


Baldie

Yeah......not much of a wrestler.....maybe badmiton :D


you need to gain about 50lbs before that's gonna look right...you're too lean to be a powerlifter :p

Pffftttt, 13-14% BF is not lean my friend


What is the singlet made of, rubber or is it just like under armor?

Feels like under armor type material; kind of like spandex. There's no info on the label.

[gman]

http://www.houseofpain3.com/wlsnews/images/Josh_Bryant_12_(Siders_and_Mendelson).jpg

Brian Siders on the left is a record holding power lifter...that's the look I picture!

[Down4whatever]

4/28/10 - 183.2
5/5/10 - 186.4
5/12/10 - 187.0
5/19/10 - 188.8
5/27/10 - 190.8

Just keeps getting higher and higher! I'd like to see it level off for a week or two just to maintain sanity :eek:

Didn't get to do the usual Wednesday weigh-in, so I did it this morning.

[Down4whatever]

http://www.houseofpain3.com/wlsnews/images/Josh_Bryant_12_(Siders_and_Mendelson).jpg

Brian Siders on the left is a record holding power lifter...that's the look I picture!

Sorry bro, I'll never be that big.....not in the cards...sorry to let you down--I'm the most painfully fucking average person on this planet.....meh

[gman]

Sorry bro, I'll never be that big.....not in the cards...sorry to let you down--I'm the most painfully fucking average person on this planet.....meh

aw come on Matt, just start eating whatever you want....you will be that big soon!

I think most of us on here are average, just trying to make the best of our averageness

[Down4whatever]

I got my appointment with the Urologist this morning and I'm still fucking so pissed off I could bite a nail in half....

We were chatting about my T-levels and I said that 379 on an average scale of 300-1000 is low in my opinion. He said that my levels are actually about national average after which I replied, "I don't want to be average".

I told him about all of my symptoms, then I mentioned that I'd like to build more lean mass.....this motherfucker gets this shitty tone and says, "testosterone is not what builds muscle; you need to fix your diet and train harder". I tried to interrupt him and defend my premise and I got so pissed that I couldn't even generate a sentence....I told him thats fine and we'll leave it at that.....

He gave me some of that shitty Androgel in a sample bottle as well as a prescription for 2 month supply. He wants to see me in August and have a blood test....thinking I may pass on that and run a cycle.....not sure yet.

I don't even remember how many pumps he told me to use I was so pissed....fucking doctors around here are so lame..

/rant

[axioma]

I got my appointment with the Urologist this morning and I'm still fucking so pissed off I could bite a nail in half....
getting PISSED at a urologist...funny. Not just there, doc are 1. behind the times 2. do not keep up with latest findings 3. scared of lawyers 4. scared of muscle...just pussies.

Finding a doc that doesn't conform to one of those criterias is tough. You are probably going to have to continue to learn on your own, trust some of the guys who have been there and make your own choices. Doc in general are about treating symptoms, not what makes you run on all cylinders.

[gman]

Matt, Androgel might work for you, it works for a lot of people. I am on a testosterone cream myself and it has me in the 600 range.

[Down4whatever]

aw come on Matt, just start eating whatever you want....you will be that big soon!

I think most of us on here are average, just trying to make the best of our averageness

I hear ya bro...


I got my appointment with the Urologist this morning and I'm still fucking so pissed off I could bite a nail in half....
getting PISSED at a urologist...funny. Not just there, doc are 1. behind the times 2. do not keep up with latest findings 3. scared of lawyers 4. scared of muscle...just pussies.

Finding a doc that doesn't conform to one of those criterias is tough. You are probably going to have to continue to learn on your own, trust some of the guys who have been there and make your own choices. Doc in general are about treating symptoms, not what makes you run on all cylinders.

Thanks man; I appreciate the info. I already talked to Michelle and we're gonna look for phys in Houston. I do need to get myself educated; you guys with all the AAS knowledge have my admiration.


Matt, Androgel might work for you, it works for a lot of people. I am on a testosterone cream myself and it has me in the 600 range.

Funny thing is that I finally got a printout of my TT test and they didn't even test for Free/unbound Testosterone....wish I had a guy like Smo local.

How long did you use the gel before u switched to cream? How long should I expect to wait to notice any changes in the way I feel?

[Down4whatever]

Training May 27, 2010

Went to the gym a little earlier last night as WO partner had something to do at 6:30. I was carrying some aggression from the bullshit at the Dr.'s office earlier, so I was primed for a good session...

Squat - 95% Intensity

233 x 8
250 x 6
265 x 4
277 x 3
293 x 2

Shit was easy tonight! Only set that even felt remotely heavy was the 293 set. Feeling good about that.

Bench Press - 95% Intensity

180 x 8
193 x 6
205 x 4
217 x 3
228 x 2

Good and strong.....reps were done slowly with some long pauses at the chest.

Clean & Press - 100% Intensity

125 x 8
135 x 6
143 x 4
150 x 3
160 x 2

Good and strong on these too.

Accessory Work: Lats/Back


Good Mornings
110 x 10
120 x 10
130 x 10

Nautilus ISO Low Rows
3 PPS x 10
3 PPS + 25's x 10
4 PPS x 10

Wide Grip Pullups - palms away

BW x 4
BW x 3
BW x 4
BW x 3
BW x 4
BW x 3
BW x 3
BW x 3
BW x 4
BW x 4

Added pullups to my aresenal as long as my elbow tendonitis stays at bay. I wanted to get 50 of these last night, but 35 is all I couuld muster in a timely fashion.....sure I could have kept going and been there another 30 minutes, but I wanted to leave room for progression. If I can increase a couple every week, that would be nice.....I'm already feeling the soreness today. I know 3-4 per set is pussy-ish, but I will get better!!!!

Great session otherwise. I'm going to be floating the Illinois River this weekend and then camping, so no Saturday session for me....we'll call it all day cardio!

[Down4whatever]

Training June 1, 2010

Started week 6 of training tonight. Came in feeling extra rested due to skipping Saturday training. I definitely feel the strength coming back!!

Squat - 100% Intensity

253 x 8
270 x 6
283 x 4
300 x 3
320 x 2

Strong tonight! Had a few dipping and balance issues, but finished each rep really strong with an extra blast as I stood up....may need to work on my sticking point. I have a theory that my quads are stronger than my squat totals--must be weak hammies holding me back.

Bench Press - 100% Intensity

200 x 8
213 x 6
225 x 4
238 x 3
250 x 2

All sets felt good except top set.....really shaky tonight for some reason.

Deadlift - 100% Intensity

318 x 8
340 x 6
360 x 4
378 x 3
400 x 3 **extra rep :D

Strong! I'm getting into PR territory! I should be seeing some PR numbers next week for sure!


Accessory Work: Legs

Leg extensions
150 x 12
160 x 10
170 x 10 **static holds on last 3 reps on all sets

Seated Leg Curls
120 x 20
130 x 15
140 x 15 **hmm, felt strong

Awesome session tonight! I wanted to do more leg accessory work, but I hit 100 minutes and decided it was time to go. Seems like low volume for 100 minutes, but we were resting 3-5 minutes on top sets. Next week will challenge me to the fullest as I expect to see some failure reps. No biggie--just press on!

[Down4whatever]

4/28/10 - 183.2
5/5/10 - 186.4
5/12/10 - 187.0
5/19/10 - 188.8
5/27/10 - 190.8
6/2/10 - 190.6

This was just what I needed; a week with no increase! Diet wasn't 100% this week, but I guess the little bit of cardio I added in helped enough. It's gonna be tough coming in below 198# on July 31, but I know I can do it with some better diet discipline....I can always cut a little water with low carbs for a week. Everything is coming along nicely!

We discussed our openers last night and right now I'm thinking the following:

Squat - 350 hoping for final of 400
Bench - 275 hoping for final of 300
Deadlift - 425 hoping for final of 475

That's a 1,050 total for openers.....thinking I'll be happy if I break into the low 1,100's for this first Meet, but I'm setting my sights on 1,200! :D

[axioma]

Sorry bro, I'll never be that big.....not in the cards...sorry to let you down--I'm the most painfully fucking average person on this planet.....meh

Based on what seems to be the look at some shows that the judges are rewarding, these guys are bodybuilders in the rough. Hydrants with arms and legs. No, Down, you do not resemble these guys in the least. You are an athlete, through and through. much respect.

[Down4whatever]

Based on what seems to be the look at some shows that the judges are rewarding, these guys are bodybuilders in the rough. Hydrants with arms and legs. No, Down, you do not resemble these guys in the least. You are an athlete, through and through. much respect.

Thanks for the props, Ax! Means alot coming from you..

[Down4whatever]

Pic from Saturday floating the Illinois River.......wasn't really floating.....all day rowing and cardio is more like it :D

The pic angle makes me appear bigger than I am, so I liked it....:yep:

[bodyhard]

Pic from Saturday floating the Illinois River.......wasn't really floating.....all day rowing and cardio is more like it :D

The pic angle makes me appear bigger than I am, so I liked it....:yep:
Why does it have to be the pic angle, hope you are not becoming one of those fucking pansies that complain all the time!

You look good motherfucker, enjoy it!

Traps are sticking out!

[Down4whatever]

Why does it have to be the pic angle, hope you are not becoming one of those fucking pansies that complain all the time!

You look good motherfucker, enjoy it!

Traps are sticking out!

Nah man, I'm not complaining.....just have not seen a pic from that angle before. Most of my shots are straight on and they appear flat (no thickness) sometimes. A pic from a different angle helps from time to time--afterall, I don't see myself from any other vantage point than a mirror.

Appreciate the props man!

[bodyhard]

Nah man, I'm not complaining.....just have not seen a pic from that angle before. Most of my shots are straight on and they appear flat (no thickness) sometimes. A pic from a different angle helps from time to time--afterall, I don't see myself from any other vantage point than a mirror.

Appreciate the props man!


OK now that sounds a hell of a lot better :D :D

Gotta keep your ass on your toes my friend!

[axioma]

http://www.houseofpain3.com/wlsnews/images/Josh_Bryant_12_(Siders_and_Mendelson).jpg

Brian Siders on the left is a record holding power lifter...that's the look I picture!

Read a study that shows a direct correlation between head circumferance and top end bench. I would say these guys have that covered. Look at those freakin necks and noggins!

[Down4whatever]

Training June 3, 2010

Went in a little early tonight. I was tired as hell and wasn't feeling it, but as usual, I pressed on.

Squat - 95% Intensity

240 x 8
258 x 6
270 x 4
286 x 3
303 x 2

Felt really strong despite having balnce issues again. We filmed the last set whch shows me leaning forward quite a bit due to being off balance. I need to work on that.

Bench Press - 95% Intensity

190 x 8
203 x 6
215 x 4
225 x 3
238 x 2

Good and strong.....reps were done slowly with some long pauses at the chest again.

Clean & Press - 100% Intensity

130 x 8
138 x 6
148 x 4
155 x 3
163 x 2

Strong. Felt nothing close to failure.

Accessory Work: Lats/Back/Legs


Good Mornings
125 x 10
135 x 10
145 x 10

BB Lunges
145 x 20 **done 10 per leg
155 x 20
165 x 20
175 x 16
185 x 14

Wide Grip Pullups - palms away

BW x 6
BW x 6
BW x 6
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 4
BW x 3

Got the 50 pullups this week! How the heck did I get such a crazy increase? They just felt easier this week. I'll take it. Not sure where to go from here as far as progression.

Those lunges were fucking brutal! Good stuff. All those pansy fuckers were looking at me like I was straight 7 30 :D

[Down4whatever]

Squat 303 x 2

http://i602.photobucket.com/albums/tt108/bustasinclair/th_005-14.jpg

[bodyhard]

Nice Matt, but you are leaning waaaayyy to forward.

[Mac]

Nice Matt, but you are leaning waaaayyy to forward.

I was going to say the same thing. Your upper back is rolling forward. It wasn't so bad the first rep.

Nice work on the squats. You really hit it deep.

[Down4whatever]

Nice Matt, but you are leaning waaaayyy to forward.

Thanks for the critique John.

Yeah, I believe I always write about balance and leaning in my squat comments. I can't seem to help it....I've been stuck at this squat weight range for 2 years--I'm gonna bust through it if it kills me. Fucking tired of my squat numbers sucking fucking balls....:mad:


I was going to say the same thing. Your upper back is rolling forward. It wasn't so bad the first rep.

Nice work on the squats. You really hit it deep.

Thanks, maybe I'll pull up on the depth a little.

[Down4whatever]

Not making any excuses, but remember my left pelvis is 3/4" longer than my right and it causes a severe imbalance.

Also, because of that issue, I cannot seem to get the wide stance down.....I genuinely cannot do it, so maybe I'm crazy for even attempting to get a huge squat number in the first place :dunno:

[Mac]

Thanks, maybe I'll pull up on the depth a little.

I wouldn't do that if the depth you're at now feels comfortable. I would try to bring the bar down lower on your back and when you come up, pretend someone is pulling you up by your chin and look up. That helped me a lot when learning to squat properly and not lean forward.

[old-time-lifter]

Hi Matt!

After talking to you on Sat I thought I'd come over and look around.

As I said over at bb.com great to meet you and Michelle and I'll be watching your log here. :D

[Down4whatever]

I wouldn't do that if the depth you're at now feels comfortable. I would try to bring the bar down lower on your back and when you come up, pretend someone is pulling you up by your chin and look up. That helped me a lot when learning to squat properly and not lean forward.

Tried this last night.....can't say it helped much, but maybe it did. I had to fight the urge to look at my depth and that made me look down a little bit--then I started looking with my eyes and kept my head way back. Face it, max effort squat is not gonna look beautiful when your body alignment is all jacked up......I can live with it as long as it's not too bad.


Hi Matt!

After talking to you on Sat I thought I'd come over and look around.

As I said over at bb.com great to meet you and Michelle and I'll be watching your log here. :D

Hey Roy! Good to see you over here. It was awesome meeting you, Makayla and her Mother. Hope it wasn't a once in a lifetime thing.

[Down4whatever]

Training June 8, 2010

Started week 7 of training tonight. My WO partner is on vacation, so I flew solo last night. I had the help of some teenagers (girlfriends kids) to spot me, so I didn't have to skip any sets. Mood was normal--not too motivated, but work needed to be done.

Squat - 100% Intensity

260 x 8
280 x 6
298 x 4
310 x 3
330 x 2

Felt nice. Top two sets were tough obviously, but no failure! This is great news as I thought surely I would fail here on week 7.

Bench Press - 100% Intensity

208 x 8
222 x 6
235 x 4
248 x 3
263 x 2

Pretty heavy here. I will probably repeat this progression next week as I got a little help on the last rep of top set. Amazing as this was chump weight back in August.

Deadlift - 100% Intensity

328 x 8
350 x 6
373 x 4
390 x 3
408 x 2

This felt heavy tonight as well, but no failure. I had to do the last two sets at home which made it more difficult as my weights aren't near as tall as the ones at the gym. Also, the extent of my weights at home is 408# and top set was supposed to be 412#--oh well, no big deal.


Accessory Work: Arms

EZ Bar Curls
85 x 10 x 4

Skull Crushers
85 x 12
85 x 12
85 x 10

Thought I'd change up the accessory work and do small muscle group on heavy night. Works better. Had to do accessory at home and it was getting late, so I only did 7 sets. Mentally not feeling great about this session, but the work was done. Hope Thursday goes better, but the whole week may feel a bit off as training partner is out.

[Down4whatever]

4/28/10 - 183.2
5/5/10 - 186.4
5/12/10 - 187.0
5/19/10 - 188.8
5/27/10 - 190.8
6/2/10 - 190.6
6/9/10 - 192.0

Up another 1.4 lbs. No big deal, but it's getting ever-so-close to my max allowable weight of 198#. I'm hoping I won't have to diet the last few weeks or something crazy. I have implemented 25 mins of slow walking daily (with dogs) so maybe that little 150 calorie burn will help :dunno:

Edit: I also ran 10 miles on Sunday; guess it didn't help.

[blu2xtreme]

Just stopping by to say good morning Matt :hmn:

[old-time-lifter]

4/28/10 - 183.2
5/5/10 - 186.4
5/12/10 - 187.0
5/19/10 - 188.8
5/27/10 - 190.8
6/2/10 - 190.6
6/9/10 - 192.0

Up another 1.4 lbs. No big deal, but it's getting ever-so-close to my max allowable weight of 198#. I'm hoping I won't have to diet the last few weeks or something crazy. I have implemented 25 mins of slow walking daily (with dogs) so maybe that little 150 calorie burn will help :dunno:

Edit: I also ran 10 miles on Sunday; guess it didn't help.

You shouldn't have a problem with your weight Matt. For crying out loud I never ever went into a meet without having to diet and/or take a diruetic.

I'd ditch that running right now though if I were you.

[old-time-lifter]

Squat 303 x 2

http://i602.photobucket.com/albums/tt108/bustasinclair/th_005-14.jpg (http://s602.photobucket.com/albums/tt108/bustasinclair/?action=view&current=005-14.flv)

Matt, you need to lower your gaze. Look at the floor no more than maybe 7-8 ft in front of you. Is there anyway you can turn around the racks and look out into the gym instead of towards the wall? Having that near reference point will mess you up when you get into a meet and suddenly the nearest wall is 80 ft away or something like that. Looking down will not only help your form but it will lessen the effect of this change in your focal point.

BTW, I asked Makayla about how their squat racks are set up and they face away from the wall. That's a very good thing and definitely worthwhile getting used to going into your meet.

Don't bounce that weight coming out that's not helping you keep tight up top. If you need to pysch-up do it before you step out with that bar.

How many weeks are you out again? Okay, I just looked your meet is July 31st. I think you're getting too heavy too early personally. If you like I can lay out what I would do for you...... but what it's worth is debatable. ;)

[old-time-lifter]

Just stopping by to say good morning Matt :hmn:
Hi to you........ ;)

[gman]

slow cardio yes, running, not so much!

seriously, it would suck to have to cut the last week or two right when you need your strength the most!

[Down4whatever]

Just stopping by to say good morning Matt :hmn:

Howdy Paula! Fancy seein you in this journal :hugme:


You shouldn't have a problem with your weight Matt. For crying out loud I never ever went into a meet without having to diet and/or take a diruetic.

I'd ditch that running right now though if I were you.

Meh, it was just something to get me unplugged.....I was jammed up for 3 days.....it did the trick :D


Matt, you need to lower your gaze. Look at the floor no more than maybe 7-8 ft in front of you. Is there anyway you can turn around the racks and look out into the gym instead of towards the wall? Having that near reference point will mess you up when you get into a meet and suddenly the nearest wall is 80 ft away or something like that. Looking down will not only help your form but it will lessen the effect of this change in your focal point.

BTW, I asked Makayla about how their squat racks are set up and they face away from the wall. That's a very good thing and definitely worthwhile getting used to going into your meet.

Don't bounce that weight coming out that's not helping you keep tight up top. If you need to pysch-up do it before you step out with that bar.

How many weeks are you out again? Okay, I just looked your meet is July 31st. I think you're getting too heavy too early personally. If you like I can lay out what I would do for you...... but what it's worth is debatable. ;)

Got it on the form corrections. Lay it on me may man; I'll take all the help I can get!


slow cardio yes, running, not so much!

seriously, it would suck to have to cut the last week or two right when you need your strength the most!

I hear ya, Mike. Not planning to do much running, but you are all too familiar with my plight with friggin bodyfat accumulation in a calorie surplus....:mad:

[blu2xtreme]

Hi to you........ ;)

Good to see an old friend :)
glad you found us .... Nice group here!

[old-time-lifter]

Good to see an old friend :)
glad you found us .... Nice group here!

:hmn:

LOL ;)

[Down4whatever]

Training June 10, 2010

I thought I was getting sick last night prior to heading to the gym. I had no motivation and felt really weak. My goal was just to do some work--I was totally off-program last night, but I did get a nice pump and felt much better afterward.

Squatz
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10

I went very deep--had people watching me.....nobody does deep squats anymore :dunno:

DB Farmer's Walk
90's x 60 steps
90's x 60 steps
90's x 60 steps
90's x 60 steps
95's x 60 steps
95's x 60 steps
100's x 30 steps
100's x 30 steps

Holy forearm pump! I'd like to move up on these, but I don't do them frequently enough. So many exercises and so little time....

HS ISO High Rows
1 PPS x 12
2 PPS x 10
3 PPS x 6

HS Wide Chest
2 PPS x 12
3 PPS x 10
3 PPS + 25's x 8
4 PPS x 5

Got the stares again doing these. I guess it does look impressive for such a skinny dude.

WG Pulldowns
130 x 10
145 x 6

WG Pullups
BW x 7

I had very little grip strength left after the farmers walks, so I abandoned pullups after one set. I got a crazy back pump doing the squats and it messed with me for the entire session. My back was already tight before getting to the gym; the squats just intensified it. Move on to the next session and forget about this one!

[Baldiewonkanobi]

Keep on keepin on my young friend. You are the T in tenasity.

Baldie

[old-time-lifter]

Keep it up Matt, the next workout you'll be back on your mark.

:D

[bodyhard]

Hey Matt just dropping by.

OTL is on here?? What the fuck man this site is for hardcore people only what the fuck are you doing here???


LMFAO!!!

Just busting your chops OTL! Nice to see you around!

[Down4whatever]

Keep on keepin on my young friend. You are the T in tenacity.

Baldie

Thanks Bill! Hope your training is going well. You and Randee are in my thoughts.


Keep it up Matt, the next workout you'll be back on your mark.

:D

Yeah, can't be perfect every session. Thanks Roy


Hey Matt just dropping by.

OTL is on here?? What the fuck man this site is for hardcore people only what the fuck are you doing here???


LMFAO!!!

Just busting your chops OTL! Nice to see you around!

LMAO. Hey John! Thanks for stopping by!



Training June 12, 2010

Another off-program session on Saturday. I think we'll just call this a de-load week and hit it hard Tuesday.

Smith Close Stance Squats
135 x 12
185 x 10
225 x 10
275 x 8
315 x 4

As usual, I buried these bitches. Obviously the weights used are not accurate as this is a Smith machine. I was impressed with myself on the 3 plates set.

BB Lunges
155 x 16
175 x 14
185 x 10
200 x 12

Definitely a PR here. This is the first time ever doing 200# for lunges. Felt nice, but painful the next day :D

Seated Leg Curls
130 x 12
145 x 10
160 x 8

HS ISO Shoulder Press
90 x 12
100 x 10
110 x 8

WG Pulldowns
145 x 8 **wasn't feelin these

WG Pullups
BW x 8
BW x 5 **wasn't feelin these either

Cable Curls
65 x 10 x 4

Seated Dips
180 x 10
230 x 10
270 x 8 **yikes!

Got a nice pump for full body. I'm now ready to get back on program. WO partner is back from vacation and ready to hit it tomorrow!

[old-time-lifter]

Hey Matt just dropping by.

OTL is on here?? What the fuck man this site is for hardcore people only what the fuck are you doing here???


LMFAO!!!

Just busting your chops OTL! Nice to see you around!

LOL

Blame Matt, he awared me to this forum............ ;)

[Down4whatever]

Training June 15, 2010

Started week 8 of training tonight. I did a slight reset on the lifts, but nothing very noticeable. I'm still completing the lifts, so I'm not in panic reset mode yet.

Squat - 100% Intensity

268 x 8
288 x 6
305 x 4
320 x 3
340 x 2

Tough reps tonight, but work was done. Failure was not an option tonight.

Bench Press - 100% Intensity

213 x 8
228 x 6
240 x 4
253 x 3
268 x 2

Moved up despite failing last week! Not even close to failure this week. Strength is coming back in a big way!

Deadlift - 100% Intensity

335 x 8
358 x 6
380 x 4
398 x 3
420 x 2

Tonight was the first time inmy life doing true deadlifts. All other times in my life I've done speed deadlifts, which is my preference. I may be changing my preference. These felt good--top set was poor form, but it went up.


Accessory Work: Arms

EZ Bar Curls
85 x 12
85 x 12
85 x 11
85 x 10

Skull Crushers
85 x 12
85 x 12
85 x 11

WG Pullups
BW x 10 **PR for me here; never done a set of 10 before
BW x 6
BW x 5
BW x 5

Felt strong as fuck tonight! Shit is getting real and I like it. WO partner was back and kicked ass too. I like where we're headed for this Meet. Looks like I'll most likely be the Arkansas State Deadlift record holder in the sub-masters 198# class since the record is currently 435#. Hey.....it's something :D Taking advantage of this newer Federation (SPF)

[Down4whatever]

(http://www.youtube.com/v/nOVv8H6RwoA&hl=en_US&fs=1&"></param><param)Top set deadlift 420 x 2

nOVv8H6RwoA&hl
(http://www.youtube.com/v/nOVv8H6RwoA&hl=en_US&fs=1&"></param><param)

[bodyhard]

(http://www.youtube.com/v/nOVv8H6RwoA&hl=en_US&fs=1&%22%3E%3C/param%3E%3Cparam)Top set deadlift 420 x 2

nOVv8H6RwoA&hl
(http://www.youtube.com/v/nOVv8H6RwoA&hl=en_US&fs=1&%22%3E%3C/param%3E%3Cparam)


You made it look easy Matt! Way to go!

[old-time-lifter]

You made it look easy Matt! Way to go!

I agree with John, your deads are looking solid! You'll do well in your powermeet with your deads for sure! :D

[Down4whatever]

You made it look easy Matt! Way to go!

Thanks John; I'm really focusing hard to use legs more. I'm notorious for using 90% back and 10% legs on deads.


I agree with John, your deads are looking solid! You'll do well in your powermeet with your deads for sure! :D

Haha, sounds like a backhanded compliment Roy....I know my bench and squat is not up to par :no:

I'll be happy with a 400# squat given my physical limitations. Thanks bud!

[gman]

damn, Matt! I got some work to do

[Down4whatever]

4/28/10 - 183.2
5/5/10 - 186.4
5/12/10 - 187.0
5/19/10 - 188.8
5/27/10 - 190.8
6/2/10 - 190.6
6/9/10 - 192.0
6/16/10 - 194.4

Holy shit! I have to be holding more water....there is no way I had 7,000+ caloreis over maintenance last week. I feel like I'm gonna be on a diuretic the last few days before the Meet like Roy mentioned. Also looks like I'll be calorie conscious in Pittsburgh :drool: Sucks!

[gman]

4/28/10 - 183.2
5/5/10 - 186.4
5/12/10 - 187.0
5/19/10 - 188.8
5/27/10 - 190.8
6/2/10 - 190.6
6/9/10 - 192.0
6/16/10 - 194.4

Holy shit! I have to be holding more water....there is no way I had 7,000+ caloreis over maintenance last week. I feel like I'm gonna be on a diuretic the last few days before the Meet like Roy mentioned. Also looks like I'll be calorie conscious in Pittsburgh :drool: Sucks!

just starve on Wednesday and Thursday before Pittsburgh. We have to go to Primanti!

[Down4whatever]

damn, Matt! I got some work to do

Ha, whatever Mr. soon-to-be-rack deading 600# :yep:


just starve on Wednesday and Thursday before Pittsburgh. We have to go to Primanti!

QFT, I'll do whatever I have to so that we have a good time in Pitt. No worries we're going to Primantis :D

[gman]

Ha, whatever Mr. soon-to-be-rack deading 600# :yep:



QFT, I'll do whatever I have to so that we have a good time in Pitt. No worries we're going to Primantis :D

I haven't done real deads in weeks. Last time I did, I had a hard time with 365!

Primanti's for sure. I saw one real close to Southside Ironworks last year, so it might be a good postworkout meal

[old-time-lifter]

Haha, sounds like a backhanded compliment Roy....I know my bench and squat is not up to par :no:

I'll be happy with a 400# squat given my physical limitations. Thanks bud!

Actually a 340 squat for doubles with no suit or wraps ain't at all bad. I know your bench is suffering a bit right now and as we discussed in Tulsa I can feel your pain. :( When are you planning to throw your wraps into the mix? I know you can't use a suit in your meet.

For me as far as bench goes, I've decided to drop flat bench for a while and just do inclines and db bench for a few months. It sure can't hurt my numbers. :(

[Down4whatever]

Actually a 340 squat for doubles with no suit or wraps ain't at all bad. I know your bench is suffering a bit right now and as we discussed in Tulsa I can feel your pain. :( When are you planning to throw your wraps into the mix? I know you can't use a suit in your meet.

For me as far as bench goes, I've decided to drop flat bench for a while and just do inclines and db bench for a few months. It sure can't hurt my numbers. :(

Yeah, but bench is coming along.....hell, I started over using 220 as my max when devising this progression worksheet. I'll not come close to state record (350# in my class), but 280-300 would be respectable.

This Organization allows suits, but I'm registered raw--personal preference. We're gonna throw on wraps for top 2 sets on heavy day starting June 29th till the end.

Wow, you dumped Bench....big decision. Shoulder just not cooperating? What kind of goals are you looking at? Any PL'ing Meets ever again? I know you want to get down under 180. I think we discussed this when you were here; I apologize if you already told me and I forgot.

[old-time-lifter]

Yeah, but bench is coming along.....hell, I started over using 220 as my max when devising this progression worksheet. I'll not come close to state record (350# in my class), but 280-300 would be respectable.

This Organization allows suits, but I'm registered raw--personal preference. We're gonna throw on wraps for top 2 sets on heavy day starting June 29th till the end.

Wow, you dumped Bench....big decision. Shoulder just not cooperating? What kind of goals are you looking at? Any PL'ing Meets ever again? I know you want to get down under 180. I think we discussed this when you were here; I apologize if you already told me and I forgot.

If I could use a suit, I would but that's just me. ;) Glad to hear the bench is moving for you again. :D Let's see 400+300+460= 1,160 not bad. :)

I feel pretty stupid, but I noticed last week and again this weekend that (and more precisely how) my form was breaking down on my heavy sets. It does explain why my left shoulder starts acting up when I start getting up heavier in the weights. It is actually my right side that is failing and I seem to be letting the bar migrate a bit to the left. This is putting more shearing force on my left shoulder and I'm thinking that's why it's starting to hurt. I've never ever had my left side fail me on a bench, if my right can handle it my left will power through it no problem. Same with bicep work, I can always hammer out 2 or 3 more reps with my left arm........ and I'm right handed. :eek:

I'll be throwing in more delt work since I'm thinking it's my delt that is failing on the right and I'm unconciously trying to move inward to where the tricep has a mechanical advantage. Also going to be going harder on close grip benches since I don't see how I could get into a position that would be shearing on my left side. My pecs actually really like inclines so I don't think I'll have a problem with them losing size.

I think on db bench I will try and throw 2 extra sets at my right side for a while and see if I can push it up to snuff a bit more.

Really made me feel like an idiot to suddenly catch what was going on with my bench form, I guess that's one good reason for videoing your workouts which I have never done....... always used to rely on my training partners to kick me in the butt. I was spoiled to lift with some pretty advanced guys........ :(

[gman]

OTL, hijacking here, but if I were interested in PL'ing, what should I do to begin trying it, as in, how do I go about gaining a little strength?

I might be able to do one rep at 205 on the bench if I touch the bar all the way down to my chest, I can do a little more if I stop when my shoulder feels like it's stressing.

Have never squatted over 265.

Did one rep at 425 on deadlift a while back.

As you can see, a wide disparity of strength, embarrassing quite frankly!

Am considering strongman too, just for fun!

[old-time-lifter]

OTL, hijacking here, but if I were interested in PL'ing, what should I do to begin trying it, as in, how do I go about gaining a little strength?

I might be able to do one rep at 205 on the bench if I touch the bar all the way down to my chest, I can do a little more if I stop when my shoulder feels like it's stressing.

Have never squatted over 265.

Did one rep at 425 on deadlift a while back.

As you can see, a wide disparity of strength, embarrassing quite frankly!

Am considering strongman too, just for fun!

I'll go and look closer at your journal. ;)

Might not be until tomorrow though as I'm just hitting and missing online today.

In a nutshell............... pickup heavy arse weights. ;)

[Down4whatever]

OTL, hijacking here, but if I were interested in PL'ing, what should I do to begin trying it, as in, how do I go about gaining a little strength?

I might be able to do one rep at 205 on the bench if I touch the bar all the way down to my chest, I can do a little more if I stop when my shoulder feels like it's stressing.

Have never squatted over 265.

Did one rep at 425 on deadlift a while back.

As you can see, a wide disparity of strength, embarrassing quite frankly!

Am considering strongman too, just for fun!

I'd seriously consider a strength program, Mike.....Wendler's or Rippetoe's, even Bill Star's etc.

[gman]

I'll go and look closer at your journal. ;)

Might not be until tomorrow though as I'm just hitting and missing online today.

In a nutshell............... pickup heavy arse weights. ;)

Thanks, OTL.


I'd seriously consider a strength program, Mike.....Wendler's or Rippetoe's, even Bill Star's etc.

I did a 5x5 a couple of years back, it was pretty fun, didn't get a lot stronger, but it did help some. I do know I have regressed on bench and squat since then though!

I did meet a really good powerlifter at BSG last night. This guy benches over 600 in meets. He said he could watch my form sometime.

[Baldiewonkanobi]

Looking forward to catching up with you in Pitt.


Baldie

[Down4whatever]

Looking forward to catching up with you in Pitt.


Baldie

Absolutely!! Looking very forward to it! :yep:

[gman]

It will be so much fun to get back together

[Down4whatever]

Training June 17, 2010

Just another training day. We couldn't find any 2.5# weights, so we had to round (we did have the 1.5# wrist weights) :( Unfortunately, there's nothing really exciting to write about.

Squat - 95% Intensity

255 x 8
275 x 6
295 x 4
305 x 3
325 x 2

I was very uncomfortable squatting for some reason. Just not a great session.

Bench Press - 95% Intensity

205 x 8
215 x 6
228 x 4
245 x 3
255 x 2

Just like Tuesday, this felt really good. Strength is coming back and new form is fully ingrained in my head now!


Accessory Work: Misc

EZ Bar Curls
90 x 6 **not feeling it

HS ISO Wide Chest
3 PPS x 12
3 PPS + 25's x 8
4 PPS x 6

Did these instead of Clean & Press

WG Pullups
BW x 7
BW x 6
BW x 5

One arm DB Rows
75's x 10 **wasn't feeling these

BB Shrugs
150 x 20
230 x 10
240 x 10

Seated Low Cable Rows
150 x 12
160 x 10

Marginally acceptable session. I really need to get back on a bodybuilding program--this Power program has almost ran it's course. I do better with a plan of action rather than just random lifting after the compound movements.

[old-time-lifter]

Doing good!! Keep hammering ;)

[bodyhard]

Training June 17, 2010

Just another training day. We couldn't find any 2.5# weights, so we had to round (we did have the 1.5# wrist weights) :( Unfortunately, there's nothing really exciting to write about.

Squat - 95% Intensity

255 x 8
275 x 6
295 x 4
305 x 3
325 x 2

I was very uncomfortable squatting for some reason. Just not a great session.

Bench Press - 95% Intensity

205 x 8
215 x 6
228 x 4
245 x 3
255 x 2

Just like Tuesday, this felt really good. Strength is coming back and new form is fully ingrained in my head now!


Accessory Work: Misc

EZ Bar Curls
90 x 6 **not feeling it

HS ISO Wide Chest
3 PPS x 12
3 PPS + 25's x 8
4 PPS x 6

Did these instead of Clean & Press

WG Pullups
BW x 7
BW x 6
BW x 5

One arm DB Rows
75's x 10 **wasn't feeling these

BB Shrugs
150 x 20
230 x 10
240 x 10

Seated Low Cable Rows
150 x 12
160 x 10

Marginally acceptable session. I really need to get back on a bodybuilding program--this Power program has almost ran it's course. I do better with a plan of action rather than just random lifting after the compound movements.

Matt you are fucking killing, simply killing this motherfucker! Way to go man, stay consistent!

I will see you in Pitts!

[Down4whatever]

Doing good!! Keep hammering ;)

Thanks ya, Roy! You never gave me that advice for the remaining 5 weeks you were offering....:D


Matt you are fucking killing, simply killing this motherfucker! Way to go man, stay consistent!

I will see you in Pitts!

Hey thanks man! I appreciate the props--more than you'll know.

Awesome you're gonna make it to Pitt!!!!! You gonna stay long enough to train with everyone? What day and time are you arriving? Me and Michelle are looking at arriving around 3-4 pm on Friday.

[bodyhard]

Thanks ya, Roy! You never gave me that advice for the remaining 5 weeks you were offering....:D



Hey thanks man! I appreciate the props--more than you'll know.

Awesome you're gonna make it to Pitt!!!!! You gonna stay long enough to train with everyone? What day and time are you arriving? Me and Michelle are looking at arriving around 3-4 pm on Friday.

I will be there on Friday mid morning not sure if we are taking the bus or driving yet. Yeah this time I am staying longer :D

[old-time-lifter]

Thanks ya, Roy! You never gave me that advice for the remaining 5 weeks you were offering....:D

Whoops.............. brb.............. ;)

[old-time-lifter]

PM sent :D

[old-time-lifter]

pssstttt............ Matt, did you get the pm?

[Down4whatever]

pssstttt............ Matt, did you get the pm?

Got it! Many thanks Roy. I may sit on this and use it for next time as we're in a good groove right now, but it is much appreciated! (I didn't expect such a detailed PM--I feel bad)


Training June 19, 2010

Trained at the GF's gym; we really like that gym better, but we're in a damn contract with ours :(

This is the last week and day of Phase 1 of training. Phase 2 starts Tuesday! From here to the end, progression slows quite a bit, which is perfect as we're getting into PR territory on all lifts (except BP for me :p).

Squat - 90% Intensity

243 x 8
258 x 6
275 x 5
288 x 4
305 x 3

Felt ok. Ready for a few days rest and heavy day on Tuesday!

Bench Press - 90% Intensity

190 x 8
205 x 6
218 x 5
228 x 4
240 x 3 **cake!! rested bar on chest for 4 count

Feelin' some serious power on BP! I'm really excited to see where I end up after this program--strength is coming back at an incredible rate!

Deadlift - 90% Intensity
300 x 8
320 x 6
340 x 5
360 x 4
380 x 3

Not too bad; heavy though

Accessory Work: Legs

BB Lunges
135 x 12 **done 6 per leg
185 x 12
205 x 12 **PR!!

We didn't have much time for accessory since we trained with a 3rd partner today. I changed up my progression on lunges so that I could hit PR territory. It will be a serious challenge to get any significant accessory work done from here to the end. That's hard for me to deal with, but I have to focus on this goal. Plenty of time for accessory in August!

[gman]

You are getting pretty strong Matt. I can't wait to do a program like this.

Is accessory work just a code word for "bodybuilder exercises?"

[Down4whatever]

You are getting pretty strong Matt. I can't wait to do a program like this.

Is accessory work just a code word for "bodybuilder exercises?"

Thanks Mike. I'll be happy with 400 SQ, 300 BP, and 475 DL :yep:

Yeah, accessory work in a power program is just work beyond the compounds and put in place to help with strength gains by isolating certain support muscles. But yeah.....code word is correct :D

[bodyhard]

Way to go Matt!

[gman]

Thanks Mike. I'll be happy with 400 SQ, 300 BP, and 475 DL :yep:

Yeah, accessory work in a power program is just work beyond the compounds and put in place to help with strength gains by isolating certain support muscles. But yeah.....code word is correct :D

good, because I can't give up bodybuilding exercises altogether!

[old-time-lifter]

Got it! Many thanks Roy. I may sit on this and use it for next time as we're in a good groove right now, but it is much appreciated! (I didn't expect such a detailed PM--I feel bad)


Training June 19, 2010

Trained at the GF's gym; we really like that gym better, but we're in a damn contract with ours :(

This is the last week and day of Phase 1 of training. Phase 2 starts Tuesday! From here to the end, progression slows quite a bit, which is perfect as we're getting into PR territory on all lifts (except BP for me :p).

Squat - 90% Intensity

243 x 8
258 x 6
275 x 5
288 x 4
305 x 3

Felt ok. Ready for a few days rest and heavy day on Tuesday!

Bench Press - 90% Intensity

190 x 8
205 x 6
218 x 5
228 x 4
240 x 3 **cake!! rested bar on chest for 4 count

Feelin' some serious power on BP! I'm really excited to see where I end up after this program--strength is coming back at an incredible rate!

Deadlift - 90% Intensity
300 x 8
320 x 6
340 x 5
360 x 4
380 x 3

Not too bad; heavy though

Accessory Work: Legs

BB Lunges
135 x 12 **done 6 per leg
185 x 12
205 x 12 **PR!!

We didn't have much time for accessory since we trained with a 3rd partner today. I changed up my progression on lunges so that I could hit PR territory. It will be a serious challenge to get any significant accessory work done from here to the end. That's hard for me to deal with, but I have to focus on this goal. Plenty of time for accessory in August!

Looks good, if it ain't broke don't fix it. If you were feeling that you were stalled that's one thing but if you feel like you're in the groove work the groove. :D

[Down4whatever]

Way to go Matt!

Thanks bro! I will try and make you proud on Tuesday.


good, because I can't give up bodybuilding exercises altogether!

Hell no....never ;)


Looks good, if it ain't broke don't fix it. If you were feeling that you were stalled that's one thing but if you feel like you're in the groove work the groove. :D

That's what I was thinking. No my WO partner; he's a diff story--he had a crappy week and stalled out BP big time.




Just realized this journal has no food porn......todays meal 3:

[gman]

chicken, rice and green beans is not food porn, Matt!

[Down4whatever]

chicken, rice and green beans is not food porn, Matt!

Hey......I thought it was like 'B' porn since it's served on paper plate and plastic fork and all.....:yep:

....soft food porn?



still hungry BTW :(

[gman]

Nachos fully loaded. Now that's some food porn.

[Down4whatever]

Nachos fully loaded. Now that's some food porn.

Yeah, I hear ya. I have been having some bad food days lately and I'm starting to trim it back a little.

I'm hiring Dawn this week, so I want to get rid of some excess water I'm holding so I can send her accurate starting pics!

Plus I want to get this shit under control so that I'm not being calorie conscious in Pitt and no way do I want to scramble around with diuretics for the Meet :eek:

[gman]

trimming back isn't working much in my case. It's pretty discouraging actually.

[Down4whatever]

trimming back isn't working much in my case. It's pretty discouraging actually.

It might be time for an other appt with Alan, huh? Something is out of whack.

[gman]

It might be time for an other appt with Alan, huh? Something is out of whack.

stubborn body is all. I need to give it another couple of weeks to see if it kicks in!

[Down4whatever]

Some 'soft food porn' from todays meal 3:

Chicken breast 8-10 oz
French toast Bagel
Collard greens w/jalapenos 1 cup cooked


I know, I know....I'm a lucky guy!

[gman]

I loves me some collards!

[Down4whatever]

I loves me some collards!

Hell ya, me too! I cooked up a 5 cup batch last night for the rest of the week.

I figured you'd flame me for the Bagel :yep:

Thanks for not doing that :D

[gman]

Hell ya, me too! I cooked up a 5 cup batch last night for the rest of the week.

I figured you'd flame me for the Bagel :yep:

Thanks for not doing that :D

Hey the way my cutting is going, I might just say screw it and eat whatever I want again. No flaming from me!

[Down4whatever]

Training June 22, 2010

Started week 9 of training tonight. I didn't feel especially strong or on top of my game coming into tonight. I basically was just interested im busting ass and getting out of there.

Squat - 100% Intensity

273 x 8
290 x 6
310 x 4
325 x 3
343 x 2

Tough reps tonight. Video of top set will show poor poor form, but whatever. I'm happy with it regardless

http://i602.photobucket.com/albums/tt108/bustasinclair/th_001-24.jpg (http://s602.photobucket.com/albums/tt108/bustasinclair/?action=view&current=001-24.mp4)
(http://i602.photobucket.com/albums/tt108/bustasinclair/th_001-24.jpg)
Bench Press - 100% Intensity

215 x 8
230 x 6
245 x 4
258 x 3
273 x 2

Shit just felt heavy from the first rep of warm-up. I also tweaked my right shoulder a bit; I need to be more careful. Video will show top set close to failure...

http://i602.photobucket.com/albums/tt108/bustasinclair/th_003-17.jpg (http://s602.photobucket.com/albums/tt108/bustasinclair/?action=view&current=003-17.mp4)

Deadlift - 100% Intensity

340 x 8
363 x 6
385 x 4
405 x 3
428 x 2

Again, this shit just felt 10% heavier than usual tonight. I must've had an off night. Video of top set will show piss poor form, but reps are in the bank nonetheless

http://i602.photobucket.com/albums/tt108/bustasinclair/th_005-15.jpg (http://s602.photobucket.com/albums/tt108/bustasinclair/?action=view&current=005-15.mp4)

Accessory Work: Arms

EZ Bar Curls
90 x 10
90 x 10
90 x 9
90 x 8

Skull Crushers

90 x 12
90 x 10
90 x 10

Session took a long time to complete--mainly because WO partner was 45 minutes late and I let him play a little catchup. Truthfully, I'm just glad this night is in the books--definitely not feelin 100% tonight...

[old-time-lifter]

I think you're doing great Matt. Your depth on that heavy set of squats looked real good from that angle. :D

[Down4whatever]

4/28/10 - 183.2
5/5/10 - 186.4
5/12/10 - 187.0
5/19/10 - 188.8
5/27/10 - 190.8
6/2/10 - 190.6
6/9/10 - 192.0
6/16/10 - 194.4
6/23/10 - 195.6

Still going up! Bleh.

I got my results back from the Dr. regarding my new blood tests.

Total Cholesterol - 185
HDL - 82
LDL - 88 **I may have these reversed

Thyroid - Normal

Prostate - 0.6

Total Testosterone - 180
Free Testosterone - 4.9

Pituitary - .9 **basically shut down

GH - 108

Blood Cells - all normal

It looks like the Androgel helped just enough to make my body shut down it's own production and made my pituitary shut down. I know this moron Doctor in Oklahoma was not well-versed in this stuff--they didn't even do a full blood panel.

Anyway, I ordered the product to get me back on track--should be here tomorrow.

[old-time-lifter]

Ah Chite! :hypno: That's what I hate about Doc's that don't know squat about HRT. My doc gave me a script for a half dose of the gel, all that would do is shut me down and I'd be worse off than I was before. :(

What did you order?

[gman]

you are primary if your pituitary is shutdown. You might be able to boost your test just by using HCG. Your balls still might be able to produce test if they got a good signal from your brain.

[Down4whatever]

I think you're doing great Matt. Your depth on that heavy set of squats looked real good from that angle. :D

LOL, you and your back-handed compliments....I knew the form was gawd-awful :yep: Thanks Roy!


Ah Chite! :hypno: That's what I hate about Doc's that don't know squat about HRT. My doc gave me a script for a half dose of the gel, all that would do is shut me down and I'd be worse off than I was before. :(

What did you order? Yeah, you just have to go to a specialist I guess.... I just filled prescription:test cypionate, hcg, arimidex


you are primary if your pituitary is shutdown. You might be able to boost your test just by using HCG. Your balls still might be able to produce test if they got a good signal from your brain.

Can you explain what you said here? Primary?????

[gman]

primary is when your brain doesnt send a signal to your testes, but your testes are fine and could maintain normal levels if they got told to by your brain

secondary is when your testes don't work even if the brain is giving them orders to make testosterone.

there are different protocols depending on which one you are.

[Down4whatever]

primary is when your brain doesnt send a signal to your testes, but your testes are fine and could maintain normal levels if they got told to by your brain

secondary is when your testes don't work even if the brain is giving them orders to make testosterone.

there are different protocols depending on which one you are.

Very interesting..I just wanna be friggin normal or maybe a lil above :yep:


Meal 3 Food Porn:

12-16 oz Chicken Breast :eek:
Grilled Zucchini

[old-time-lifter]

Very interesting..I just wanna be friggin normal or maybe a lil above :yep:


Meal 3 Food Porn:

12-16 oz Chicken Breast :eek:
Grilled Zucchini

Normal is over rated. ;)

I'd pass on the zucchini! My grandma used to try and feed that to ya all the time....... never cared for it. :no:

[Down4whatever]

Normal is over rated. ;)

I'd pass on the zucchini! My grandma used to try and feed that to ya all the time....... never cared for it. :no:

I loves my zucchini!! Mabe you'll like this better........

Keeping with my theme; Meal 3 Food Porn! (and maybe some regular porn) :hypno:

Chicken Tetrazinni
Collard greens 1 cup

[gman]

where's the chicken, Matt!

where'd you learn to cook like this?

[Down4whatever]

where's the chicken, Matt!

where'd you learn to cook like this?

It's buried in there, but this portion did get robbed of the chix. My guess is only about 3oz :(

I was raised by a single mother who didn't cook much, so I had to learn at an early age. I love cooking and baking, but don't tell anyone...........oops! :hypno:

[gman]

Paula is hoping I teach myself real well too, so she can have me do the cooking. Don't tell anyone.

I will keep your secret if you keep my secret!

[blu2xtreme]

Paula is hoping I teach myself real well too, so she can have me do the cooking. Don't tell anyone.

I will keep your secret if you keep my secret!

We have no secrets ...plus a guy that cooks is very sexy;)

[Down4whatever]

Paula is hoping I teach myself real well too, so she can have me do the cooking. Don't tell anyone.

I will keep your secret if you keep my secret!


We have no secrets ...plus a guy that cooks is very sexy;)

Secret is out Bro..:zip:

Michelle is a phenomenal cook!! :flash2:

Maybe I should ask her if she thinks men who cook are sexy....probably not; seems like all of her ex's were great cooks--I think she's jaded and just expects it :dunno:

[gman]

I think Paula is buttering me up so I will like cooking!

I do actually like it. It's not as hard as it looks.

[old-time-lifter]

When ever my wife tells me it's my turn to cook I just yell to the kids, "who wants to go to Godfathers"............ :yep:

[Down4whatever]

Training June 24, 2010

Been a little lax on posting; haven't been feeling very spry. Energy is low and recovery is for shit right now.

On Thursday, we decided to forego the training session since we're both pretty beat up. Instead of training, we did a 15 mile bike ride. I used a little Trek that belongs to Michelle's 10 year old son :D

After that ride, I sorta got addicted to it and went out and bought my own ($650 :eek:)..... Cycling is pretty cool and I intend to make it part of normal cardio from now on. Pic of said bicycle.....

[gman]

I love biking. It's just too damn hot around here to do it right now!

That's a cool bike, a cross between a road bike and a mountain bike

[freebirdmac]

Yeah, swap training for a 15 mile bike ride. That sounds like taking it easy :eek:

[Down4whatever]

Training June 26, 2010

Trained at the GF's gym so we could work with the 16 year old competing with us. His form has come a long way on all the lifts and he keeps getting better every week. It kind of gives us a little more motivation as well. His squat is suffering due to the fact that he has never done parallel squats before. :eek: Hoping to just get him on the board with 200#. His bench press should set a state record in his age/weight class at 235#. (remember this is a relatively new federation....2007 I think)

Squat - 90% Intensity

245 x 8
263 x 6
280 x 5
293 x 4
310 x 3

405 x 0

Felt ok. Walked out twice with 405 wearing wraps; did some half reps and one depth rep with side spotters. Then I accidentally dumped it acting stupid :(

Bench Press - 90% Intensity

195 x 8
208 x 6
220 x 5
233 x 4
245 x 3

Thankfully, I was feeling better here; shoulder not hurting much. 90% day is always cake.

Deadlift - 90% Intensity
305 x 8
325 x 6
348 x 5
365 x 4
385 x 3

Felt realllllly heavy....recovery is poor right now.

Accessory Work: None

We didn't have time for accessory. That will probably be the case for the remaining 4 weeks. I'd still like to try, but the max effort lifting is leaving me wasted. Maybe after I get my endocrine system fixed, I'll shoot for more volume. :dunno:

[Down4whatever]

I love biking. It's just too damn hot around here to do it right now!

That's a cool bike, a cross between a road bike and a mountain bike

Yeah, it was damn hot! Like 100+, but we cut it pretty short; 15 miles is not very long on a bike.

Thanks man! It is pretty sweet! First bike I've ever owned as an adult.


Yeah, swap training for a 15 mile bike ride. That sounds like taking it easy :eek:

Haha, well, we definitely used different fibers than we have been using. My teardrops were killing me afterward. :eek:

[Down4whatever]

Training June 29, 2010

Started week 10 of training tonight. Trained for probably the last time at the GF's gym tonight. We also trained with the 16 year-old as well. I had pretty good energy coming into tonight! I was primed for a good session despite my fatigue issues.

Squat - 100% Intensity

278 x 8
295 x 6
315 x 4
323 x 3
350 x 2
375 x 1 **wraps

Pretty smooth and really strong tonight! Did a 1rm with 375; felt heavy, but I hit depth and completed the lift in ugly fashion as usual :D


(http://i602.photobucket.com/albums/tt108/bustasinclair/th_001-24.jpg)
Bench Press - 100% Intensity

220 x 8
235 x 6
250 x 4
263 x 3
278 x 2

Strong tonight! Felt friggin awesome. Last rep at 278 was slow, but it was a good rep. I was quite surprised by the ease of bench tonight.

Deadlift - 100% Intensity

343 x 8
368 x 6
390 x 4
410 x 3
433 x 2

Strong again. It did feel heavy at the lower weights, but top set was much easier than I anticipated.


Accessory Work: Arms

EZ Bar Curls
90 x 10
90 x 10
90 x 7
90 x 8

Seated Dips

184 x 10
254 x 10
274 x 8

Long session again tonight! I got a video of top set of deadlift, but heck, it's only 5 more pounds than last week, so I may or may not post it. I was pleasantly surprised at strength tonight given my endrocrine system issues. I'll take it.......must be the food energy. Home stretch is here as we are 4 weeks out on Saturday! New planned openers based on tonight....subject to change obviously:

SQ - 360
BP - 275
DL - 440

[Down4whatever]

4/28/10 - 183.2
5/5/10 - 186.4
5/12/10 - 187.0
5/19/10 - 188.8
5/27/10 - 190.8
6/2/10 - 190.6
6/9/10 - 192.0
6/16/10 - 194.4
6/23/10 - 195.6
6/30/10 - 195.0

Super! Finally a week with some stall and even a bit of decrease. I have been reading about the theory of set-point regarding the human body and it's desire to reach homeostasis. In the past year, I have felt like my body really likes to settle in at 195 and today's weigh-in just provided a tiny bit of support for the theory.....obviously this is a stretch, but it really does make sense. I'm hoping to hold here for a week or so, and maybe even trim a pound off so there's no scrambling July 30th--the night before.

Who am I kidding? I'm gonna be nervous either way :D

[Down4whatever]

Meh, what the hell.......433 x 2

http://i602.photobucket.com/albums/tt108/bustasinclair/th_original-1.jpg (http://s602.photobucket.com/albums/tt108/bustasinclair/?action=view&current=original-1.mp4)

[freebirdmac]

^^^ That looks funny :p

The weight is awesome!!!

[old-time-lifter]

Meh, what the hell.......433 x 2

http://i602.photobucket.com/albums/tt108/bustasinclair/th_original-1.jpg (http://s602.photobucket.com/albums/tt108/bustasinclair/?action=view&current=original-1.mp4)

Matt,
Great video, good strong pulls! Can't wait to see what you pull in your meet!! :D

[Down4whatever]

^^^ That looks funny :p

The weight is awesome!!!

What looks funny; me or the pink bumper plates?

Thanks Pam, it felt like a ton of bricks.


Matt,
Great video, good strong pulls! Can't wait to see what you pull in your meet!! :D

Thanks Roy. Still trying to keep my ass down at the start of the lift. That's so hard for me cause I've done them the other way forever. I'm hoping for a solid 475-480 at the Meet! :eek: we'll see about that....

[freebirdmac]

The pink bumper plates!!!!

:D

[old-time-lifter]

The pink bumper plates!!!!

:D

Actually, they are more of a tangerine........ ;)

http://bp1.blogger.com/_loWOqepWqlY/RvXn9SJNgaI/AAAAAAAABok/TUx21z18SQ8/s320/jcrew+felted+wool+patch+pocket+mini.jpg

^^^ These would make a good lifting accessory when using those plates.... ;)



j/k Matt............. really ;) :p

[Down4whatever]

Training July 1, 2010 - 30 days out

Nothing crazy tonight as we were both feeling residual CNS fatigue from Tuesday. We did change it up a bit and do 90% day instead of 95% day.

Squat - 90% Intensity

250 x 8
268 x 6
283 x 5
298 x 4
315 x 3

Buried most of the reps ATG-ish style, so last two sets felt heavier. Work was done.

Bench Press - 90% Intensity

198 x 8
213 x 6
225 x 5
238 x 4
250 x 3

Not a great bench press day as my shoulders are killing me again. Time to ease up on heavy bench. After the Meet, I'll most likely have to wipe bench press out of the equation :(


Accessory Work: Legs/Back

Machine Hack Squat - PWO
180 x 10
180 x 10
180 x 10
180 x 10
270 x 7

WG Pullups
BW x 10
BW x 8
BW x 7
BW x 5
BW x 5
BW x 5
BW x 4
BW x 3
BW x 3

T-Bar Rows - PWO
90 x 6
90 x 6 *I suck balls at these

Well, not the best session ever, but certainly not the worst. Things should start heating up; got a meal plan from new trainer and gonna try hard to keep weight steady at 195 if not 194 or less. Home stretch--29 days (as of this morning)!:hypno:

[bodyhard]

Hey Matt what the fuck is up with the gay weights? :D :D

Nice lift man you made it look easy:yep:

[Down4whatever]

Actually, they are more of a tangerine........

http://bp1.blogger.com/_loWOqepWqlY/RvXn9SJNgaI/AAAAAAAABok/TUx21z18SQ8/s320/jcrew+felted+wool+patch+pocket+mini.jpg

^^^ These would make a good lifting accessory when using those plates....



j/k Matt............. really :p

Yeah, I think they used to be tangerine before they got all dirty and used up.

No thanks, Roy, I stopped lifting in skirts a long time ago.......:D


Hey Matt what the fuck is up with the gay weights? :D :D

Nice lift man you made it look easy:yep:

Haha, maybe I should spray paint them next time!

Thanks man, wasn't easy, in fact, it felt like maximum effort without blowing colon in my shorts :D :D

[Baldiewonkanobi]

Actually, they are more of a tangerine........ ;)

http://bp1.blogger.com/_loWOqepWqlY/RvXn9SJNgaI/AAAAAAAABok/TUx21z18SQ8/s320/jcrew+felted+wool+patch+pocket+mini.jpg

^^^ These would make a good lifting accessory when using those plates.... ;)



j/k Matt............. really ;) :p

These will be perfect with his top from the avitar. Then matching bumper plates. HOW FREAKING COOL IS THAT?


Baldie

[Down4whatever]

These will be perfect with his top from the avitar. Then matching bumper plates. HOW FREAKING COOL IS THAT?


Baldie

Hmmmm, humorous post is very humorous, Bill :D




Training July 3, 2010

WO partner out of town Saturday, so I decided to do some off-program work. Can't really call it a deload, but it was different. I am officially a member at my GF's gym now, thanks to her and her family plan....and at no extra monthly charge!

Walking DB Lunges
85's x 16
85's x 16

Walking BB Lunges
135 x 16
135 x 16
145 x 12
145 x 12
155 x 10
155 x 10

DB Farmers Walk
85's x 60 steps
85's x 60 steps
90's x 60 steps
90's x 60 steps

Squat
225 x 10
235 x 10
245 x 10
275 x 6

Deadlift
225 x 5
315 x 4
405 x 1
455 x 1 **PR baby!

500 x 0
475 x 0 **Just feelin the heavy stuff out a bit

For such a short looking session, this sure put me in some pain for the holiday weekend. After the lunges, my legs were not wanting to do squats. I feel pretty good about a deadlift PR when not feeling 100% and after some intense leg work. We'll be back on program tonight. Looking forward to starting week 11 with some rep PR's all the way around (except bench :()

[gman]

Lunges suck, I am glad you do enough for us both

[Down4whatever]

Lunges suck, I am glad you do enough for us both

I really love/hate them.....I don't think there is a better leg/glute development movement out there.....IMO of course.

According to Michelle's daughter, there were people stopping what they were doing to watch me do them, lol. There was this guy trying to not look obvious that he was watching me when I was doing deads; that's always a small ego boost :D

[gman]

I really love/hate them.....I don't think there is a better leg/glute development movement out there.....IMO of course.

According to Michelle's daughter, there were people stopping what they were doing to watch me do them, lol. There was this guy trying to not look obvious that he was watching me when I was doing deads; that's always a small ego boost :D

Maybe I should do them then! I need to improve my legs a little I think!!

I love it when you get a little attention. I got some doing the heavier rack pulls last week.

[Down4whatever]

Maybe I should do them then! I need to improve my legs a little I think!!

I love it when you get a little attention. I got some doing the heavier rack pulls last week.

Whatever, your legs are your sweet spot---they're my nemesis due to my height.

I think they belong in everyone's arsenal...

I bet you got some crazy stares at 605 :eek:

[Baldiewonkanobi]

:yep: JULY 3rd :yep:

Awsome training day !!!


Baldie

[freebirdmac]

I wonder if I'll be more coordinated doing walking lunges than I am at Bulgarian squats? Although I am getting better.

[Down4whatever]

I wonder if I'll be more coordinated doing walking lunges than I am at Bulgarian squats? Although I am getting better.

Those Bulgarian split squats, aka death lunges make me look like a diabetic going into a low blood sugar coma.....falling all over the place. I think you'd like the walking lunges better. :hypno:

[Down4whatever]

:yep: JULY 3rd :yep:

Awsome training day !!!


Baldie

Thanks, Bill! It was a lunge-fest :D


Funny thing about lunge-fests......nobody ever shows up for the festivities....:dunno:

[Down4whatever]

Training July 6, 2010

Started week 11 of training tonight. I had alot of energy coming into tonight. Tuesdays are my new favorite days as I get to attempt rep PR's every week!

Squat - 100% Intensity

280 x 8
300 x 6
320 x 4
335 x 3
355 x 2 **rep PR's top 2 sets

Pretty smooth and really strong tonight! Top set was a little wobbly, but success nonetheless


(http://i602.photobucket.com/albums/tt108/bustasinclair/th_001-24.jpg)
Bench Press - 100% Intensity

225 x 8
240 x 6
255 x 4
268 x 3
283 x 2 **rep PR

Strong as hell tonight! Definitely a rep PR here; never attempted this much weight for a double before. This is looking great and not very much shoulder pain either! Thinking I may be able to attempt 300 at the Meet afterall!

Deadlift - 100% Intensity

348 x 8
373 x 6
395 x 4
415 x 3 **rep PR's top 2 sets
440 x 2

The reps were ugly as hell--that is all......:dunno:

Accessory Work: Arms

EZ Bar Curls
90 x 10
90 x 10
90 x 8
90 x 8

Seated Dips
230 x 10
250 x 8

Tricep Rope pushdowns
75 x 12
75 x 12
75 x 12

Tired as hell tonight. Session took alot out of me. Going to take gogs for a walk and off to bed. Weigh-in in the morning.....nervous about that!

[gman]

you are a machine Matt. Great job on pr's!

[Down4whatever]

you are a machine Matt. Great job on pr's!

Thanks Mike, I don't feel like a machine.

4/28/10 - 183.2
5/5/10 - 186.4
5/12/10 - 187.0
5/19/10 - 188.8
5/27/10 - 190.8
6/2/10 - 190.6
6/9/10 - 192.0
6/16/10 - 194.4
6/23/10 - 195.6
6/30/10 - 195.0
7/7/10 - 198.8

Well, there goes all my theories. Surely this gain is a good bit of water because my Holiday weekend wasn't even that bad. This was also after a good week on the new diet... Guess it's time to trim as I'm officially over my Meet weight of 198#. Also, I can feel my gut expanding mainly due to my weight belt squeezing the shit out of me last night. I digress.....

[freebirdmac]

Last night my daughter told me I was getting fat due to my belly poking out :eek: (I blame the margaritas)

It's funny. When you're truly overweight and have a paunch you don't notice the 1-3 pound water bloating. But when you're lean it sticks out like a sore thumb. And gets others (and sometimes yourself) thinking you're putting on a bunch of fat. Yeesh.

[Down4whatever]

Last night my daughter told me I was getting fat due to my belly poking out :eek: (I blame the margaritas)

It's funny. When you're truly overweight and have a paunch you don't notice the 1-3 pound water bloating. But when you're lean it sticks out like a sore thumb. And gets others (and sometimes yourself) thinking you're putting on a bunch of fat. Yeesh.

I agree 100% Pam. But I'm watery all over, not just my belly. I'm betting I'm holding 5-6 extra pounds of water this week; started HRT and I believe a side effect is water retention :dunno:

Whatever it is, it certainly is a body slam blow to my morale :byeg:

[freebirdmac]

I agree 100% Pam. But I'm watery all over, not just my belly. I'm betting I'm holding 5-6 extra pounds of water this week; started HRT and I believe a side effect is water retention :dunno:

Whatever it is, it certainly is a body slam blow to my morale :byeg:

But it's water, not fat. Keep that in mind. It's a completely different animal even though it can make you look like you've gained fat.

[gman]

Mine is watery fat. :p

[Down4whatever]

But it's water, not fat. Keep that in mind. It's a completely different animal even though it can make you look like you've gained fat.

Thank you for the reality check....I need it. Starting to snap out of the funk and move on now.......:hypno:


Mine is watery fat. :p

haha, can't fool me; fat displaces water.....learned me that in science class :D

[gman]

so are you saying mine is just fat?

[Down4whatever]

so are you saying mine is just fat?

Nah, just water, brah :p

[Down4whatever]

Possibly someone to watch out for at Pittsburgh in the SHW class: John Simone

Dude is 4 weeks out in this pic........jaw dropping conditioning :hypno:

[gman]

He looks great but I would like to see other shots, because to my untrained, idiot eye, his upper legs look a little small compared to his upper body from this angle

[Down4whatever]

He looks great but I would like to see other shots, because to my untrained, idiot eye, his upper legs look a little small compared to his upper body from this angle

Agree it's a bad angled shot.....just realized, he's the 2009 SHW winner at Pittsburgh, doh!

[Down4whatever]

Thought I'd start recording meals starting with yesterday. I really need to stay honest and beat this bulge in my tummy :D

23 Days out :eek: (only 14 til I get to see my favorite Bro's and new sis ;))

MEAL 1 - 6:45am

3/5 carton Eggbeaters cooked in 1/8 tbsp EVOO and mushrooms
2 oz Lean Ham
10 oz Skim Milk
1/2 Gala Apple
Bagel, french toast flavor
Naturally More Peanut Butter, 1 Tbsp

MEAL 2 - 11:15am

Herb & Garlic Tuna Pouch, 4.5oz
1/2 Cup Lowfat Cottage Cheese w/cucumbers
1/4 cup almonds

MEAL 3 - 1:45pm

6 oz Pork Loin
1 cup Collard Greens
1/4 cup Almonds

MEAL 4 - 4:45pm

6oz Lean Beef (96/4)
22 Cherries
2 oz fresh coconut

MEAL 5 - 8:30pm

Garden salad w/ 2 tbsp low cal dressing
5 oz Tilapia
1/8 cup Cashews

MEAL 6 - 10:30pm

1 cup Skim Milk
1.5 scoops ON whey
Naturally More Peanut Butter, 1 Tbsp

[gman]

what's your guess on the macros, seems like a lot of food!

[Down4whatever]

what's your guess on the macros, seems like a lot of food!

Hmm, my guess would be 2500-2600 calories(educated estimate) with a breakdown of 40% P, 40% F, 20% C (240g P, 105g F, 160g C)

I'm trying not to worry about calories and go strictly by macros, but old habits die hard :yep:

yesterday was the last day of Bagels....had to finish the ones I had :(