F = m.a. - Page 69 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

slayer of souls · 08-10-2008, 08:10 AM

Meal 5 try this variation:
Mix protein whey with PB, then add in a bit of water 1/3 cup so it makes a batter. Then add in almonds.

Its like eating brownie batter.

_Wolf_ · 08-11-2008, 08:39 AM

^^^ will do, dude. Thanks.

_Wolf_ · 08-11-2008, 08:39 AM

MAXIMUM STRENGTH by Eric Cressey

Phase 3: Growth
Week 9 - High Volume
Lower Body Two

Beginning Thoughts:

I have started eating 6 meals a day. Some of them are very large meals (over 1000 cals easily) but the smallest is 300-400 cals. So I am getting in a good amount of food to boost my metabolism.

Workout:

Speed Squats @ 50% of 1RM (325 lbs) = 155 lbs x 2 reps x 10 sets
Rack Pulls from knee caps = 345 lbs x 5 reps x 3 sets, 315 lbs x 7 reps x 2 sets
Reverse Lunges with front foot elevated = 25 lbs x 5 reps x 3 sets, 25 lbs x 7 reps x 1 set
Cable Wood Chops = 15 lbs x 10 reps x 3 sets

Overall Impression:

Pretty good workout so far. By the end of the workout my abs and my ass were pumped as hell lol....I plan on working out tomorrow (4th day in a row) and then taking 3 days off. Or I might take 2 days off and workout on Thursday next. I dunno right now. I fly back to San Antonio (Texas) on the 22nd or 23rd (haven't finalized my flight as yet) so I am trying to complete 2 or maybe 3 weeks of this phase. Lets see....

In any case, have a good week everyone!

_Wolf_ · 08-15-2008, 07:37 AM

MAXIMUM STRENGTH by Eric Cressey

Phase 3: Growth
Week 9 - High Volume
Upper Body Two

Beginning Thoughts:

I took 3 days off from training. I am gonna be working out consistently through till Tuesday. I will finish Week 10 and then leave for Trinity on Wednesday. I have been eating a lot more food and more times per day. I'm happy with the results :-)

Workout:

Speed Pin Military Presses @ 55% of 1RM = 90 lbs x 3 reps x 10 sets
Dumbbell Rows = 70 lbs x 5 reps x 3 sets, 70 lbs x 7 reps x 2 sets
Dumbbell Push Press = 50 lbs x 5 reps x 3 sets, 50 lbs x 7 reps x 1 set
Straight Arm Pull-downs = 45 lbs x 12 reps x 3 sets
Tricep Extensions = 25 lbs x 10 reps x 3 sets

Overall Impression:

Nice workout

Have a good weekend everyone

Pitysister · 08-15-2008, 02:20 PM

unilateral push press?

pin military press looks cool

_Wolf_ · 08-15-2008, 02:27 PM

Quote:

Originally Posted by Pitysister

unilateral push press?

pin military press looks cool

No. regular dumbbell push preesses. bilateral. not unilateral.

yeah the pin presses were hard actually. not as easy as i thought they'd be.

_Wolf_ · 08-16-2008, 08:24 AM

MAXIMUM STRENGTH by Eric Cressey

Phase 3: Growth
Week 10 - Medium Volume
Lower Body One

Beginning Thoughts:

Diet was absolute shit today. I think for every 3 days of good eating I spend 1 day not eating enough or eating absolutely unhealthy food lol...

Workout:

I started off the workout with Snatch Grip Deadlift. I did 4 sets of 2 reps with 275 lbs. I then reduced the weight to 225 lbs and did 2 sets of 4 reps. I have videos of all these 6 sets though I will upload them later...I also ripped off 3 calluses (2 on the left hand and 1 on the right) after set 1 but I continued to workout inspite of the pain. Luckily there was no blood...Probably because the calluses hadn't ripped off completely. They were attached by a think strand of skin.

After Snatch Deadlifts I did some Speed Deadlifts @ 65% of my 1RM. I did 8 singles. Post the speed work I did some Walking Lunges and then some Ab Work.

Videos:

Lets get to it:

Snatch Grip Deadlifts = 275 lbs x 2 reps x 4 sets
http://s81.photobucket.com/albums/j2...=SGD1275x2.flv
http://s81.photobucket.com/albums/j2...=SGD2275x2.flv
http://s81.photobucket.com/albums/j2...=SGD3275x2.flv
http://s81.photobucket.com/albums/j2...=SGD4275x2.flv

Snatch Grip Deadlifts = 225 lbs x 4 reps x 2 sets
http://s81.photobucket.com/albums/j2...=SGD5225x4.flv
http://s81.photobucket.com/albums/j2...=SGD6225x4.flv

Speed Deadlifts = 225 lbs x 1 rep
http://s81.photobucket.com/albums/j2...rent=DEDL1.flv
http://s81.photobucket.com/albums/j2...rent=DEDL2.flv

Overall Impression:

My calluses are paining badly. I have bandaged them up and they are burning. I put a lot of anti-septic, etc on the wounds because I had continued to apply chalk and work out inspite of them getting ripped off.

EDIT: I have loaded the videos. They should be functioning.

Cheers, everyone

_Wolf_ · 08-16-2008, 12:19 PM

Vids have been uploaded

EricT · 08-16-2008, 01:22 PM

You got the weights sitting on some type of blocks for those snatch grips?

Pitysister · 08-16-2008, 01:58 PM

i enjoy the defying of gravity in the first vid

08-10-2008, 08:10 AM	#681 (permalink)
slayer of souls Rank: Member Experience: 5-7 Years Join Date: Mar 2005 Location: Toronto Posts: 414 Country: Gender:	Meal 5 try this variation: Mix protein whey with PB, then add in a bit of water 1/3 cup so it makes a batter. Then add in almonds. Its like eating brownie batter.
	slayer of souls's Sig:"Man is born free, but everywhere he is in chains " Rousseau http://miseryofreflection.imeem.com/

08-11-2008, 08:39 AM	#682 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	^^^ will do, dude. Thanks.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

08-11-2008, 08:39 AM	#683 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	MAXIMUM STRENGTH by Eric Cressey Phase 3: Growth Week 9 - High Volume Lower Body Two Beginning Thoughts: I have started eating 6 meals a day. Some of them are very large meals (over 1000 cals easily) but the smallest is 300-400 cals. So I am getting in a good amount of food to boost my metabolism. Workout: Speed Squats @ 50% of 1RM (325 lbs) = 155 lbs x 2 reps x 10 sets Rack Pulls from knee caps = 345 lbs x 5 reps x 3 sets, 315 lbs x 7 reps x 2 sets Reverse Lunges with front foot elevated = 25 lbs x 5 reps x 3 sets, 25 lbs x 7 reps x 1 set Cable Wood Chops = 15 lbs x 10 reps x 3 sets Overall Impression: Pretty good workout so far. By the end of the workout my abs and my ass were pumped as hell lol....I plan on working out tomorrow (4th day in a row) and then taking 3 days off. Or I might take 2 days off and workout on Thursday next. I dunno right now. I fly back to San Antonio (Texas) on the 22nd or 23rd (haven't finalized my flight as yet) so I am trying to complete 2 or maybe 3 weeks of this phase. Lets see.... In any case, have a good week everyone!
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

08-15-2008, 07:37 AM	#684 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	MAXIMUM STRENGTH by Eric Cressey Phase 3: Growth Week 9 - High Volume Upper Body Two Beginning Thoughts: I took 3 days off from training. I am gonna be working out consistently through till Tuesday. I will finish Week 10 and then leave for Trinity on Wednesday. I have been eating a lot more food and more times per day. I'm happy with the results :-) Workout: Speed Pin Military Presses @ 55% of 1RM = 90 lbs x 3 reps x 10 sets Dumbbell Rows = 70 lbs x 5 reps x 3 sets, 70 lbs x 7 reps x 2 sets Dumbbell Push Press = 50 lbs x 5 reps x 3 sets, 50 lbs x 7 reps x 1 set Straight Arm Pull-downs = 45 lbs x 12 reps x 3 sets Tricep Extensions = 25 lbs x 10 reps x 3 sets Overall Impression: Nice workout Have a good weekend everyone
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

08-15-2008, 02:20 PM	#685 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,551 Country: Gender:	unilateral push press? pin military press looks cool
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

08-16-2008, 08:24 AM	#687 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	MAXIMUM STRENGTH by Eric Cressey Phase 3: Growth Week 10 - Medium Volume Lower Body One Beginning Thoughts: Diet was absolute shit today. I think for every 3 days of good eating I spend 1 day not eating enough or eating absolutely unhealthy food lol... Workout: I started off the workout with Snatch Grip Deadlift. I did 4 sets of 2 reps with 275 lbs. I then reduced the weight to 225 lbs and did 2 sets of 4 reps. I have videos of all these 6 sets though I will upload them later...I also ripped off 3 calluses (2 on the left hand and 1 on the right) after set 1 but I continued to workout inspite of the pain. Luckily there was no blood...Probably because the calluses hadn't ripped off completely. They were attached by a think strand of skin. After Snatch Deadlifts I did some Speed Deadlifts @ 65% of my 1RM. I did 8 singles. Post the speed work I did some Walking Lunges and then some Ab Work. Videos: Lets get to it: Snatch Grip Deadlifts = 275 lbs x 2 reps x 4 sets http://s81.photobucket.com/albums/j2...=SGD1275x2.flv http://s81.photobucket.com/albums/j2...=SGD2275x2.flv http://s81.photobucket.com/albums/j2...=SGD3275x2.flv http://s81.photobucket.com/albums/j2...=SGD4275x2.flv Snatch Grip Deadlifts = 225 lbs x 4 reps x 2 sets http://s81.photobucket.com/albums/j2...=SGD5225x4.flv http://s81.photobucket.com/albums/j2...=SGD6225x4.flv Speed Deadlifts = 225 lbs x 1 rep http://s81.photobucket.com/albums/j2...rent=DEDL1.flv http://s81.photobucket.com/albums/j2...rent=DEDL2.flv Overall Impression: My calluses are paining badly. I have bandaged them up and they are burning. I put a lot of anti-septic, etc on the wounds because I had continued to apply chalk and work out inspite of them getting ripped off. EDIT: I have loaded the videos. They should be functioning. Cheers, everyone Last edited by _Wolf_; 08-16-2008 at 12:18 PM.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

08-16-2008, 12:19 PM	#688 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	Vids have been uploaded
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

08-16-2008, 01:22 PM	#689 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,887 Country: Gender:	You got the weights sitting on some type of blocks for those snatch grips?

08-16-2008, 01:58 PM	#690 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,551 Country: Gender:	i enjoy the defying of gravity in the first vid
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

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