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Old 10-21-2011, 09:26 AM   #10026
weasel
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Warmup

Power Clean:
95x5

Deadlift:
140x5
175x5
210x3
225x5
260x5
295x5 Mixed Grip
207.5x10x4 Was supposed to be 210, didn't realize I miss-loaded until all sets were done.
207.5x8

Ab Wheel:
Standing x 3
Kneeling x 15, 10

Hanging Leg Raise:
6, 5

Hill Sprints

BW: 157
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Old 10-21-2011, 09:32 AM   #10027
missnexa
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Quote:
Originally Posted by weasel View Post
Warmup

Power Clean:
95x5

Deadlift:
140x5
175x5
210x3
225x5
260x5
295x5 Mixed Grip
207.5x10x4 Was supposed to be 210, didn't realize I miss-loaded until all sets were done.
207.5x8

Ab Wheel:
Standing x 3
Kneeling x 15, 10

Hanging Leg Raise:
6, 5

Hill Sprints

BW: 157
I'm glad I am not the only one.
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Old 10-21-2011, 09:45 AM   #10028
Tim K.
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Just wait until you mis-load by a quarter plate. At least then you'll know something is wrong as soon as you unrack the bar.
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Old 10-21-2011, 09:51 AM   #10029
Neek
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I've been victim of an accidental PR before. After re-racking:

"plate, plate, quarter, fives...wait those aren't fives...those are tens!"
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Old 10-21-2011, 09:58 AM   #10030
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Quote:
Originally Posted by SubieLuvin View Post
I put on a significant amount of muscle because I was filling out naturally because of my age at the time so its not as bad but now all the trainers and bosses think I juiced :/ damn you puberty and naturally occurring gyno
why would this bother you? If you really aren't on any kind of ****, take it as a compliment. I sure as hell do

My goddamn nickname at work is Juice. Too bad I work with an older crowd and they have no idea what they are talking about, but I actually think its kind of funny lol.

Nothing like moving more weight than the gassed up dudes in the gym
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Old 10-21-2011, 10:13 AM   #10031
idget_rex
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Triceps/biceps

Close grip bench:
135x8
185x8
225x8
275x3 (regular grip)
135x10 (back to close grip)

Alt sets of db hammer curls / rope pushdowns
35lbx10 / 50lbx10
35x10 / 50x10
35x10 / 50x10

Preacher curl / incline tricep extension superset
65lbx10 / 65lbx15
75x10 / 75x15
75x8 / 95x10
65x12 / 65x20

Weighted dips
45lbx15 pr lol
90x8 bwx15
90x5 bwx10

Hlr
Bwx10x2sets
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Old 10-21-2011, 10:25 AM   #10032
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SubieLuvin a/s/l? If I had a penny for every moronic comment I hear in the weightroom at school I'd be a rich bitch, especially since I'm the only hooch in the weightroom...and using free weights at that. Next time just do a latflare and ask em if they're jelly and that haters gon' hate.
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Old 10-21-2011, 10:31 AM   #10033
Neek
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Well I'm buying that Power Rack. I couldn't resist. It's in incredible condition. It's a beast of a rack. Atlantis C-109 "Poliquin" Rack. It's got an awesome fat bar (2") pullup bar on the right side:



Got the rack, bench, bar, 8x45, 2x35, 2x25, 2x10, 2x5, 2x2.5 plates coming. Some horse stall mats and I'm ready to start going. I'm considering building a lifting platform with rubber inserts on the sides for deadlifting and oly lifting and putting the rack on the platform. It'll leave me about a 4x8 area in front of the rack, I think. It's kind of a beast of a rack though.
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Old 10-21-2011, 10:38 AM   #10034
usfsfire42
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Great rack? How much did it set you back?
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Old 10-21-2011, 10:40 AM   #10035
Neek
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Quote:
Originally Posted by usfsfire42 View Post
Great rack? How much did it set you back?
A little over a grand for the rack, bench, bar, and plates. Keep in mind the rack/bench retail for about $3000 alone. I could probably turn it around and list just those 2 for $1500 and dump it tomorrow. I was just pissed I missed out on his beautiful Useaka bumper plates and bar.
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Old 10-21-2011, 10:57 AM   #10036
idget_rex
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Quote:
Originally Posted by Neek View Post
A little over a grand for the rack, bench, bar, and plates. Keep in mind the rack/bench retail for about $3000 alone. I could probably turn it around and list just those 2 for $1500 and dump it tomorrow. I was just pissed I missed out on his beautiful Useaka bumper plates and bar.
Holy **** that's a really good price. The weights and bar alone cost about that much new. Congrats on a steal of a deal!

How tall is it? 7.5-8'? I'm jelly. Stupid low ceilings in my basement... and it's too damn cold in the garage
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Old 10-21-2011, 11:05 AM   #10037
Neek
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8' I think.

Boca Barbell is about to open!
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Old 10-21-2011, 11:57 AM   #10038
TurismoLou
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Quote:
Originally Posted by Tim K.

That sounds like fun... until you consider all the hours behind the wheel. Wanna fly me up there?
I wish I had the cashflow for that.

Quote:
Originally Posted by missnexa

I like where this is going.
Dirty girl.

Quote:
Originally Posted by Neek

A little over a grand for the rack, bench, bar, and plates. Keep in mind the rack/bench retail for about $3000 alone. I could probably turn it around and list just those 2 for $1500 and dump it tomorrow. I was just pissed I missed out on his beautiful Useaka bumper plates and bar.
Where did you get that deal at?
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Old 10-21-2011, 12:04 PM   #10039
Neek
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Craigslist baby!
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Old 10-21-2011, 12:10 PM   #10040
Tim K.
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Quote:
Originally Posted by Neek View Post
Craigslist baby!
Put our racks together and we could open up a serious lifting facility.
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Old 10-21-2011, 12:22 PM   #10041
SubieLuvin
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Quote:
Originally Posted by missnexa
SubieLuvin a/s/l? If I had a penny for every moronic comment I hear in the weightroom at school I'd be a rich bitch, especially since I'm the only hooch in the weightroom...and using free weights at that. Next time just do a latflare and ask em if they're jelly and that haters gon' hate.
20 year old Guy in Ohio. I started lifting heavy to compete with the trainers when I started pt at 18. I was just a little fella and wanted to run with the big dawgs so I ate a **** ton of food and hit the weights like a mad man

Ps. Boxed for 15 mins this morning 30 minute stair master, every 5 mins I hopped off and did abs. Stair master > my face
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Old 10-21-2011, 12:26 PM   #10042
TurismoLou
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Quote:
Originally Posted by Neek
Craigslist baby!
Nice!
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Old 10-21-2011, 12:54 PM   #10043
2k2
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2011 BMW X5 Diesel

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This week has been a little slow.

Mon was a 20 minute hiit session

Tues was a real good full body resistance day. Deads and shoulders left me sore for 2 days.

Wed did a pure cardio insanity session 40 minutes long

Thurs I was just too tired and sore ( including a sore knee) to workout.

Today I am still a little sore and tired and have to prepare for my sons first birthday tomorrow so I will be cleaning the entire house. Might get an insanity session in tonight.

Tomorrow is usually my other whole body lift day but since it's the first birthday party, the wife will kill me so I will try to get it in Sunday.

I feel like my 6 day a week workouts are wearing me down a little bit. Could that be possible or just a down week? I have not been getting as much sleep or eating as well this week either with all the prep for the birthday party.
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Old 10-21-2011, 01:02 PM   #10044
usfsfire42
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Squat
155x5
185x5
205x3 and then I did one more. The third one was really hard and I might have not gone parallel. So I racked it and then got back under it and unracked it. I dropped way below parallel on the fourth one just to feel better about it.
115-5x10

dips
bw-5x10
bw+50- 1x10

bw-150
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Old 10-21-2011, 01:21 PM   #10045
xxscaxx
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Quote:
Originally Posted by 2k2BlackWRX View Post
This week has been a little slow.

Mon was a 20 minute hiit session

Tues was a real good full body resistance day. Deads and shoulders left me sore for 2 days.

Wed did a pure cardio insanity session 40 minutes long

Thurs I was just too tired and sore ( including a sore knee) to workout.

Today I am still a little sore and tired and have to prepare for my sons first birthday tomorrow so I will be cleaning the entire house. Might get an insanity session in tonight.

Tomorrow is usually my other whole body lift day but since it's the first birthday party, the wife will kill me so I will try to get it in Sunday.

I feel like my 6 day a week workouts are wearing me down a little bit. Could that be possible or just a down week? I have not been getting as much sleep or eating as well this week either with all the prep for the birthday party.
I am at the gym 7 days, but am only physically working out on 3 of them. the rest are 30 minute cardio sessions, but nothing to the extent of an insanity workout (done it before so i know lol). I know you are in the biggest loser contest, how many calories are you eating a day? I wouldn't be surprised if you are overdoing it. If you are really tired or achy your body is trying to tell you something.
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Old 10-21-2011, 02:58 PM   #10046
cronic
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Quote:
Originally Posted by xxscaxx View Post
I am at the gym 7 days, but am only physically working out on 3 of them. the rest are 30 minute cardio sessions, but nothing to the extent of an insanity workout (done it before so i know lol). I know you are in the biggest loser contest, how many calories are you eating a day? I wouldn't be surprised if you are overdoing it. If you are really tired or achy your body is trying to tell you something.
X2.. THis is where I find BCAA supplementation a god send. I have dieted down every which way, and not until I really optimized my BCAA intake, and timing, have I had such an easy time with recovery.

I think this blurb from one of MB's latest blog posts on the LG site, would be some good to you. THIS is why I stick to LISS cardio, mostly.
Quote:
You're lifting weights for the calorie burn.

Strength is strength. Cardio is cardio. Don't mix, keep them separate, and use cardio sparingly on a diet or if your primary goal is strength and muscle gain.

If you're adding 2-3 sessions of HIIT to your 3 sessions of weights, it is almost comparable to adding 2-3 days of weights. Keyword is "almost", I'm obviously not drawing direct comparisons. That's all fine and dandy if you think working out 5-6 days/week is a good idea on a diet. But I don't think anyone - no matter what level of experience - needs more than 3 days a week in the gym when cutting. (Yes, this goes for competitors and beginners alike.)
In conclusion, if conditioning is not terribly important for you, if your goal is really about getting shredded while keeping your muscle, I highly suggest limiting moderate to high intensity cardio on a diet - or ditch it completely. Save it for some other time when your recovery is good and not limited by your diet.

A calorie deficit is a recovery deficit. Avoid deficit spending.
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Old 10-21-2011, 03:24 PM   #10047
Tim K.
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Quote:
Originally Posted by cronic View Post
X2.. THis is where I find BCAA supplementation a god send. I have dieted down every which way, and not until I really optimized my BCAA intake, and timing, have I had such an easy time with recovery.

I think this blurb from one of MB's latest blog posts on the LG site, would be some good to you. THIS is why I stick to LISS cardio, mostly.
Good stuff Cronic and reinforces why cardio is a bad thing.
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Old 10-21-2011, 03:27 PM   #10048
Neek
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Quote:
Originally Posted by Tim K. View Post
Good stuff Cronic and reinforces why cardio is a bad thing.
Friends don't let friends!!!!
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Old 10-21-2011, 03:30 PM   #10049
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Quote:
Originally Posted by Tim K. View Post
Good stuff Cronic and reinforces why cardio is a bad thing.
OH NO! Lets not go here again.

He is talking about HIIT cardio. FWIW

He recommends liss, and that is what I stick to as well when dieting.

This is just one mans opinion however. I just tend to agree with it. My legs will never recover from HIIT, and heavy lifting.

Last edited by cronic; 10-21-2011 at 03:57 PM.
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Old 10-21-2011, 10:02 PM   #10050
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