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اخوتي٫٫٫ November 1st barfo pic: 182 lbs  December 12th thin pic: 165 lbs   January 21st swole-ish pic: 169 lbs   Age: 24 Height: 6' Sex: m Starting weight: 165 lbs Bench press: Weighted pull up: 110 lbs http://www.youtube.com/watch?v=3GHEfk1RqyI Overhead press: 135 lbs x3 Deadlift: Squat: pathetic Clean: Supplements:  Summary: Lost 14 lbs eating like a normal person and lifting using Alfalfa's program 4. I am thin. Now, I want to get huge. This is going to be a bodybuilding log--it will be my first time working out with an emphasis on bodybuilding. My  goal is to bench 300 lbs by December 13th, 2013--exactly one year from today. It's not exactly the primary objective here, otherwise I'd just do texas method and eat BBQ every day--it's just a nice parameter to make sure I'm consistently working my rear end off and actually putting on muscle. I would love to get three plates, but I'll stick with the perceived-yet-arbitrary significance of big turnovers on our base-10 number system  Other non-toxx goals: -Weighted pull up with 135 lbs. If I don't gain too much of the wrong kind of weight, I'll eventually be able to nail this. -Deadlift a respectable amount of weight safely. I doubt I've ever done a good looking deadlift in my entire life. -Defend my current weighted pull up on the goon whiteboard from other climbers/mofos with cobra lats. -Climb 5.11C again. -ExRx "advanced" tier for Press.  fat loving chanceTo this end, I'll be cranking out modified Cavefish workouts every week and occasionally changing to strength work on some weeks when I feel it's appropriate. I learned lots from cutting in regard to diet, and I'll be continuing to apply those lessons so I don't revert back to looking like a fridge. Eat whole foods (including lots-o-lean meats, green vegetables, whole grains, etc.). I cook and I love taking photos of food. Commensurate with any true bulking phase, this log will be filled with ridiculous amounts of (healthy) food. Let's get started. MEMRI fucked around with this message at May 5, 2013 around 23:46 |
| # ? Dec 13, 2012 16:57 |
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| # ? May 26, 2013 08:19 |
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Good improvement already; hit that gym!
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| # ? Dec 13, 2012 19:01 |
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Back I was expecting this to completely wreck my poo poo, but it didn't  Weights will hopefully all go up for next week's workout now that I'm eating at a caloric surplus.Pull-Up: - 15 reps - 8 reps - 6 reps - 6 reps - Did the first set and stopped at 15 (wonder how many I could have gotten in one set). These fried my back. Clearly, I'm not used to doing so much volume with so little rest. Will aim for 12 reps a set next time One-Arm Dumbbell Row: - 60 lb x 8 reps - 55 lb x 10 reps - 55 lb x 10 reps - 55 lb x 10 reps Lat Pulldown: - 140 lb x 10 reps - 130 lb x 9 reps - 130 lb x 9 reps - Wide grip, palms prone Seated Cable Row: - 90 lb x 10 reps - 90 lb x 10 reps - 90 lb x 10 reps - parallel grip Wide-Grip Pulldown Behind The Neck: - 80 lb x 10 reps - 80 lb x 10 reps - These are insanely awkward, but I'm sure I'll get the hang of it. Standing Calf Raises: - 20 reps One-Arm Kettlebell Snatch: - 44.1 lb x 5 reps fito2sa
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| # ? Dec 13, 2012 21:09 |
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Since you are into food let me recommend to you "Braised beef shank with daikon, carrots and tendon" I made it last night and it is "fap:-o-licious. Eat it with everything, or over greens and rice. The braising liquid is simple, soy sauce, plum sauce, rice wine, fermented black bean paste, ginger, water and garlic. It's a great winter stew. If there is a good chinese grocer near you make sure you get the tendon, it is delicious; though it needs to braise at least 4 hours before you add the shank to braise for another 2-3. The daikon and carrots go in at around the last hour.
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| # ? Dec 13, 2012 22:07 |
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OmNom posted:Since you are into food let me recommend to you "Braised beef shank with daikon, carrots and tendon" I made it last night and it is "fap:-o-licious. Eat it with everything, or over greens and rice. The braising liquid is simple, soy sauce, plum sauce, rice wine, fermented black bean paste, ginger, water and garlic. It's a great winter stew. Holy poo poo. I have a new non-toxx goal for myself it's to make this and post photos
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| # ? Dec 13, 2012 22:09 |
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MEMRI posted:Holy poo poo. I have a new non-toxx goal for myself it's to make this and post photos Eagerly awaiting trip report.
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| # ? Dec 14, 2012 04:02 |
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webcams for christ posted:Eagerly awaiting trip report. Patience young Padawan I'm currently in the process of making green curry for my sick girlfriend and her broken wrist. Crappy evening ab workout: Pallof Press : - 90 lb x 4 reps - 90 lb x 4 reps - 60 lb x 8 reps - 60 lb x 8 reps - 70 lb x 8 reps - 70 lb x 8 reps Hanging Straight Leg Raise: - 6 reps - 6 reps Plank: - 70 sec Side Plank: - 30 sec Decline Crunch: - 20 reps fito2sa Pallof presses are really gratifying and everybody should do them for their core. MEMRI fucked around with this message at Dec 14, 2012 around 04:24 |
| # ? Dec 14, 2012 04:13 |
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Those are some goddamned impressive upper body lifts. I clearly need to start climbing so that my lats can stop being so lovely and small.
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| # ? Dec 14, 2012 04:30 |
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Thai Green Curry Eww let me guess MEMRI you ate a Dominos pasta bowl waited four hours and then ralphed in the pan  Now we're talking  Perfectomundo. Served with quinoa because quinoa is light and delicious. It's easy poo poo--just get some green curry paste if you're a lazy dick like me and quickly fry that gunk in some oil to "release the fragrance" (I don't know if this is total bull but it smelled good so there may be something to it). Dump a can of coconut milk in the pan and add some chicken thigh, simmer it for a while and then add some vegetables. Because the ingredients sweat water and fat into the pan, you're going to want to season the sauce carefully by adding various amounts of brown sugar, lime juice, and salt near the end. That's all there is to it. It tasted restaurant good. Business Octopus posted:Those are some goddamned impressive upper body lifts. I clearly need to start climbing so that my lats can stop being so lovely and small. Thanks man one thing that helps is that I have very short arms. Incidentally, that doesn't help with climbing at all 
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| # ? Dec 14, 2012 05:12 |
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!أخي MEMRI is a really bad organization 
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| # ? Dec 14, 2012 05:23 |
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ikillhostages posted:!أخي Yep   fortunately I have places to yell about selective and misleading "research" elsewhere on the internet (but I love how the Wikipedia article for MEMRI goes "see also: hasbara" at the bottom of the page  ) Honestly I wanna make SA my place for fitness, food, and bad jokes 
MEMRI fucked around with this message at Dec 14, 2012 around 16:33 |
| # ? Dec 14, 2012 16:28 |
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I'm gunning for your spot on the whiteboard. Your weighted pull up video inspired me; at the end of my workout today I wanted to see what weight I could do for a 1rm chin. Answer: 90lbs Have a great weekend.
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| # ? Dec 14, 2012 21:33 |
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Shoulders, arms Standing Barbell Shoulder Press (OHP): - 45 lb x 10 reps - 65 lb x 5 reps - 95 lb x 8 reps - 100 lb x 8 reps - 95 lb x 6 reps Side Lateral Raise: - 17.5 lb x 10 reps - 15 lb x 10 reps - 12.5 lb x 10 reps Dumbbell Shrug: - 65 lb x 8 reps - 90 lb x 8 reps - 75 lb x 10 reps Smith Machine Shrug: - 225 lb x 5 reps - 185 lb x 10 reps - 185 lb x 10 reps - Back shrug Triceps Pushdown - Rope Attachment: - 120 lb x 15 reps - 120 lb x 12 reps - 120 lb x 10 reps Reverse Grip Triceps Pushdown: - 70 lb x 10 reps - 70 lb x 15 reps - 90 lb x 13 reps Lying Barbell Triceps Extension ("Skullcrusher"): - 50 lb x 12 reps - 70 lb x 8 reps - 50 lb x 12 reps EZ-Bar Curl: - 60 lb x 12 reps - 60 lb x 12 reps - 60 lb x 12 reps - 2-Arm Dumbbell Preacher Curl: - 15 lb x 12 reps - 22.5 lb x 15 reps - 30 lb x 8 reps Hammer Dumbbell Curl: - 30 lb x 10 reps - 25 lb x 12 reps Palms-Down Barbell Wrist Curl Over A Bench: - 40 lb x 8 reps - 40 lb x 8 reps fito2sa OmNom posted:I'm gunning for your spot on the whiteboard. Your weighted pull up video inspired me; at the end of my workout today I wanted to see what weight I could do for a 1rm chin. 
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| # ? Dec 14, 2012 22:02 |
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Not trying to criticize or anything, but if you're trying to concentrate on bodybuilding, why not have toxx goals that reflect that, instead of strength based ones? Otherwise good luck, nice new thread, drink lots of coffee!
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| # ? Dec 14, 2012 22:42 |
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Sitting Bull posted:Not trying to criticize or anything, but if you're trying to concentrate on bodybuilding, why not have toxx goals that reflect that, instead of strength based ones? Otherwise good luck, nice new thread, drink lots of coffee! Don't sweat it it's a valid question. I have no idea what my body is capable of in terms of growth so I'm not going to have a toxx that involves putting a tape measure around my biceps or anything, and I feel weird about weight gain goals because if I say I want to be a "lean" 180 lbs or whatever I have no real objective way of determining whether or not I've actually achieved that without using calipers or some expensive method of testing. Barring that, it would be pretty dumb to stand in super favorable lighting and fake it because even when I weighed 190 lbs, I could grab my belly fat, yank it down over the waist of my pants, thus stretching it over my midsection and exposing a nice set of abs obtained from having done tons of poo poo like this: http://www.youtube.com/watch?v=Kib6UoPZqAk (that was the summer where I did no climbing or cardio, ate like a stupid rear end in a top hat, and completely wrecked my back) The way I see it, I'll still gain plenty of strength from body building. The toxx will take a year to complete, so if I decide I want to put the bodybuilding on hold and focus mainly on strength for two months before switching back to getting jacked, then I can. Basically, I'd love to be able to bench press 300 lbs and look good doing it. MEMRI fucked around with this message at Dec 14, 2012 around 23:09 |
| # ? Dec 14, 2012 23:06 |
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Ab work, bouldering Climbed a really cool gym V3 with lots of weird footwork. I'd love to take a vid but it seems really douchey to have my girlfriend stand there and film me doing something that's relatively unremarkable (a gym V3 on plastic) when all these other dudes just cruise up V5 like it's nothing. Pallof Press : - 90 lb x 8 reps - 90 lb x 8 reps - 90 lb x 8 reps - 90 lb x 8 reps Weighted Decline Sit-Up: - 20 reps - 25 lb x 15 reps - 25 lb x 15 reps Cable Crunch: - 90 lb x 8 reps - 130 lb x 13 reps - 160 lb x 10 reps Rock Climbing: - 14' 0" || bouldering || intermediate - 14' 0" || bouldering || intermediate - 14' 0" || bouldering || intermediate - 14' 0" || bouldering || intermediate - V2, V2, V2, V3 Running (treadmill): - 0:09:10 || 1 mi fito2sa
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| # ? Dec 17, 2012 03:23 |
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Legs Didn't do Cavefish today (the leg workout intimidates the poo poo out of me). Because of time constraints I just did some squats, cleans, and a complex of different exercises with 135 lbs just to see what I need to work on. Apparently, I need to work on a lot. I plan on posting an update including some of the food I've been cooking and some other junk, like a photo showing just how loose my suit trousers are on me now, which is awesome. I had an interview today and there was no way I could get away with wearing my gray suit without a belt now. Clean: - 45 lb x 5 reps - 65 lb x 5 reps - 95 lb x 5 reps - 135 lb x 3 reps - 155 lb x 2 reps Barbell Squat: - 95 lb x 8 reps - 135 lb x 5 reps - 155 lb x 3 reps - 185 lb x 3 reps - 225 lb x 5 reps - 225 lb x 5 reps Stiff-Legged Barbell Deadlift: - 135 lb x 5 reps - 135 lb x 8 reps Barbell Deadlift: - 135 lb x 5 reps - 135 lb x 6 reps - one set was of Jefferson squats Standing Dumbbell Calf Raise: - 25 lb x 10 reps - 25 lb x 10 reps - 25 lb x 10 reps fito2sa
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| # ? Dec 18, 2012 00:42 |
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MEMRI posted:Legs Try it just once, so that you can hobble around in pain for days.
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| # ? Dec 18, 2012 03:59 |
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Business Octopus posted:Try it just once, so that you can hobble around in pain for days. I'm definitely going to I'm just not looking forward to it. Chest I suck at volume blah blah blah My workouts end up being REALLY short because I'm strictly adhering to the "keeping rest at a minimum" thing. When would be a good time to start adding extra sets to something like Cavefish? Should I just focus on going up with weight and/or reps from week to week? Barbell Bench Press: - 45 lb x 10 reps - 95 lb x 5 reps - 135 lb x 3 reps - 175 lb x 10 reps - 175 lb x 9 reps - 170 lb x 7 reps - 165 lb x 5 reps - 45 lb x 30 reps Incline Dumbbell Bench Press: - 35 lb x 12 reps - 35 lb x 12 reps - 35 lb x 10 reps - 35 lb x 10 reps - 40 lb x 5 reps Machine Chest Fly (Pec Deck): - 70 lb x 15 reps - 70 lb x 12 reps Dips - Chest Version: - 11 reps || weighted || 15 lb - 8 reps - 9 reps Incline Dumbbell Flyes: - 15 lb x 12 reps - 15 lb x 20 reps - 15 lb x 10 reps Push-Up: - 20 reps - 20 reps fito2sa MEMRI fucked around with this message at Dec 18, 2012 around 21:29 |
| # ? Dec 18, 2012 21:27 |
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Evening ab workout Girlfriend did the stairmaster with a backpack full of plates because she's reluctant to do even modified resistance training because of her broken wrist. I went to the gym with her and dicked around for twenty minutes and then worked on a presentation I have for Round 3 of a long interview process  Pallof Press : - 100 lb x 8 reps - 100 lb x 8 reps - 100 lb x 8 reps - 100 lb x 8 reps - 100 lb x 5 reps - 100 lb x 5 reps THESE ARE AMAZING Toes-To-Bar: - 10 reps - 10 reps fito2sa
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| # ? Dec 19, 2012 04:03 |
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Content More delicious falafel. Making small tweaks to the recipe and am getting really good at deep frying stuff. This doesn't bode well for my midsection  I'm pretty sure the recipe is in the old thread but I can definitely write it up and post it here with some tips if anybody would like. Soak those beans:  Girlfriend enjoying the spread:  Parboiling collard greens and a ham shank I had in the freezer:  Slow cooking that poo poo:  Girlfriend wants to cook too. Delicious tilapia fillets in a pyrex pan with some butter and a rub:  The unintentionally low-carb feast:  Here are the now-hilariously loose trousers from my interview suit haha check that poo poo out  A picture of me with a mild gym pump and flexed abs (something I haven't seen on my body since my sophomore year of uni)  Two weird meals. Tempeh burgers and a typical breakfast of lox (when I can afford it) and eggs  
MEMRI fucked around with this message at Jan 2, 2013 around 04:04 |
| # ? Dec 19, 2012 22:25 |
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Back I'm not a fan of doing four sets of pull ups with short rest intervals in between because it feels like doing a rest-pause set without really doing one. Next week, I'm throwing some plates on a dip belt and going back to how I did pull-ups in my old log, which (between that and climbing) basically helped retain my lat spread, which looks like a really cool taper now that I've lost the 17 lbs of fluff:  Awesome good e/n news: I got hired and have a sweet entry-level job working in the financial district come the beginning of January. The workplace culture is awesome. It's going to be hard, but holy crap am I relieved to have found something full time that's this big of an opportunity. Pull-Up: - 12 reps - 10 reps - 6 reps - 7 reps - Ughh these are hard when keeping the rest at a minimum One-Arm Dumbbell Row: - 60 lb x 10 reps - 60 lb x 10 reps - 60 lb x 10 reps - 65 lb x 10 reps - Not bad Seated Cable Row: - 100 lb x 12 reps - 100 lb x 12 reps - 100 lb x 12 reps - Narrow, parallel grip Wide-Grip Lat Pulldown: - 140 lb x 10 reps - 140 lb x 10 reps - 140 lb x 8 reps Wide-Grip Pulldown Behind The Neck: - 80 lb x 8 reps - 70 lb x 12 reps T-Bar Row: - 45 lb x 10 reps - 90 lb x 4 reps fito2sa
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| # ? Dec 21, 2012 05:39 |
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Congratulations on the job, and also on looking tapered and swole.
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| # ? Dec 21, 2012 06:12 |
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Arms, Shoulders Started taking about 6 grams of beta alanine and it induces insane nausea for like a half hour and makes my face really itchy but later I felt pretty euphoric because of the volume of weight I was able to do. I'm really enjoying this program so far, and I feel like my arms are already looking better after a couple of weeks. Standing Barbell Shoulder Press (OHP): - 45 lb x 5 reps - 65 lb x 5 reps - 85 lb x 1 reps - 100 lb x 9 reps - 100 lb x 8 reps - 95 lb x 6 reps - Ouch. But up from last week for sure Side Lateral Raise: - 15 lb x 10 reps - 15 lb x 10 reps - 15 lb x 10 reps - Yay found my working weight Barbell Shrug: - 225 lb x 8 reps - 225 lb x 9 reps - 225 lb x 10 reps - Haha first time in my life I've done these they're are freakin awesome. Smith Machine Shrug: - 185 lb x 12 reps - 185 lb x 10 reps - Did these behind the back. I really hate the way they load my spine and I think I'm just going to ditch them altogether and do farmers walks or some poo poo Seated Dumbbell Shoulder Press: - 40 lb x 10 reps - 50 lb x 8 reps - Cranked these out as an experiment. These are really fun and the plan is to sub these in for the smith machine shrugs to help me grow my babby delts. I honestly don't give a poo poo about having big traps Triceps Pushdown - V-Bar Attachment: - 120 lb x 15 reps - 130 lb x 12 reps - 130 lb x 10 reps Reverse Grip Triceps Pushdown: - 80 lb x 12 reps - 80 lb x 12 reps - 80 lb x 12 reps Lying Barbell Triceps Extension ("Skullcrusher"): - 70 lb x 12 reps - 70 lb x 10 reps - 65 lb x 10 reps - When I go back to training strength these will probably become a staple for me. They feel great and are challenging in a way I am not used to EZ-Bar Curl: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 9 reps - How much does the EZ bar weigh? I'm guessing it weighs 20 lbs but I'm probably wrong. 2-Arm Dumbbell Preacher Curl: - 15 lb x 12 reps - 15 lb x 12 reps - 15 lb x 12 reps Hammer Dumbbell Curl: - 35 lb x 9 reps - 30 lb x 10 reps Hand Gripper: - 45 lb x 20 reps - 45 lb x 16 reps - 45 lb x 20 reps - Two-hand hammer strength grip thing with two 45 lb plates loaded on. Gotta watch my forearm tendonosis it could come creeping back at any time. fito2sa
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| # ? Dec 21, 2012 20:57 |
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Chest I'm getting better at volume somewhat slowly. Pretty happy with this workout. I got my secret santa gifts and am really pleased with them but I'll have to wait to post an update because I gotta get to work. Barbell Bench Press: - 45 lb x 5 reps - 65 lb x 5 reps - 95 lb x 5 reps - 135 lb x 4 reps - 175 lb x 10 reps - 175 lb x 10 reps - 170 lb x 8 reps - 165 lb x 5 reps - 165 lb x 2 reps Incline Dumbbell Bench Press: - 40 lb x 10 reps - 40 lb x 10 reps - 35 lb x 12 reps - 35 lb x 12 reps Machine Chest Fly (Pec Deck): - 70 lb x 12 reps - 70 lb x 12 reps Dips - Chest Version: - 13 reps || weighted || 15 lb - 10 reps - 8 reps Cable Crossover: - 70 lb x 8 reps - 70 lb x 6 reps Pallof Press : - 100 lb x 8 reps - 100 lb x 8 reps - 100 lb x 6 reps - 100 lb x 6 reps Toes-To-Bar: - 8 reps Weighted Decline Sit-Up: - 12 reps - 10 reps - 6 reps fito2sa MEMRI fucked around with this message at Dec 26, 2012 around 19:57 |
| # ? Dec 26, 2012 19:50 |
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Back Attempted deadlifts for the first time in a while. They're still supremely ugly. Doing a back day immediately following a chest day pretty much wrecked my ability to do pull ups well and I'm not totally sure why. I guess I really need that Wednesday of rest. Barbell Deadlift: - 95 lb x 5 reps - 135 lb x 5 reps - 185 lb x 4 reps - 235 lb x 1 reps - 270 lb x 5 reps Pull-Up: - 6 reps || weighted || 70 lb - 2 reps || weighted || 70 lb - 8 reps || weighted || 25 lb - 6 reps || weighted || 25 lb - 7 reps - Ouch. Having a sore chest really screws up my ability to do these well. These were essentially rest-pause One-Arm Dumbbell Row: - 65 lb x 10 reps - 65 lb x 10 reps - 60 lb x 10 reps - 60 lb x 10 reps Wide-Grip Lat Pulldown: - 140 lb x 10 reps - 140 lb x 10 reps - 140 lb x 10 reps - 45-second rest intervals Seated Cable Row: - 110 lb x 10 reps - 110 lb x 12 reps - 110 lb x 12 reps Wide-Grip Pulldown Behind The Neck: - 80 lb x 10 reps - 80 lb x 12 reps T-Bar Row: - 70 lb x 8 reps - 70 lb x 8 reps Standing Dumbbell Calf Raise: - 25 lb x 10 reps - 25 lb x 10 reps fito2sa
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| # ? Dec 27, 2012 17:51 |
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Secret Santa Gifts OmNom sent me a bunch of DELICIOUS cookies (clean eating = wrecked), a chalk ball (which is always a welcome addition to my gym bag), and a rope. If climbing teaches you anything, it teaches you how goddamn useful ropes are for pretty much everything. Jumping rope is one of the best warmups that exists, and a good rope is also ridiculously handy for stretching, uneven pullups, tying weights to poo poo, and all kinds of other oddball gym stuff that makes working out interesting. I can't wait to use it. Much thanks duder I legitimately couldn't be happier with what I received. Also you guys should order large quantities of this brother's cookies for serious 
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| # ? Dec 27, 2012 17:57 |
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MEMRI posted:
First off technically these are pretty clean cookies, and low cal, so you win there. I'm glad you like 'em, I knew you liked food, climbing and well as to the jump rope I got one and fell in love with jumping. You can double it up and a great pull up tool as well, it's pretty versatile. There are a few accounts in Oakland and Berkeley I am trying to get, you can find them in the east bay come 2013. Closest places to find them right now would be any Oliver's (Montecito, Stony Point, Cotati), San Gluten Free (San Rafael), and Zanatto's (Willow Glen, San Jose); closer to you I am working on Rockridge Health Food Center, The Food Mill and Village Market. I'll try to get them samples ASAP just for you and your East Bay homies. Have a great new year.
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| # ? Dec 28, 2012 16:18 |
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Arms, Shoulders Reps were all up this week except for skull crushers. They're hard! Standing Barbell Shoulder Press (OHP): - 45 lb x 8 reps - 65 lb x 4 reps - 100 lb x 8 reps - 100 lb x 8 reps - 100 lb x 8 reps Side Lateral Raise: - 15 lb x 15 reps - 15 lb x 10 reps - 15 lb x 10 reps Barbell Shrug: - 225 lb x 8 reps - 225 lb x 8 reps - 225 lb x 8 reps Triceps Pushdown - V-Bar Attachment: - 130 lb x 15 reps - 130 lb x 15 reps - 130 lb x 14 reps Reverse Grip Triceps Pushdown: - 80 lb x 14 reps - 90 lb x 12 reps - 90 lb x 13 reps Lying Barbell Triceps Extension ("Skullcrusher"): - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 9 reps EZ-Bar Curl: - 70 lb x 11 reps - 70 lb x 10 reps - 70 lb x 10 reps 2-Arm Dumbbell Preacher Curl: - 15 lb x 12 reps - 15 lb x 12 reps - 15 lb x 12 reps Hammer Dumbbell Curl: - 35 lb x 15 reps - 35 lb x 10 reps Seated Dumbbell Shoulder Press: - 45 lb x 8 reps fito2sa
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| # ? Dec 29, 2012 02:51 |
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Legs End of the day workout with no caffeine or beta-alanine. Cleans felt good because I grabbed a really springy bar; I probably could have nailed 190 or even a PR but I felt I'd leave some in the tank for some other leg work. Squats suck and hurt my hips Farmers walks felt really cool though except I almost ran over some dude doing yoga. Dinner was chicken breast scampi, pasta, a head of broccoli and a steamed block of tofu that was about to turn. Now getting ready for a house party in Richmond for New Year's (plan: eat baba ghanoush and drink whiskey until I blow chunks ).Clean: - 45 lb x 5 reps - 65 lb x 5 reps - 95 lb x 5 reps - 135 lb x 3 reps - 155 lb x 2 reps - 165 lb x 1 reps - 165 lb x 1 reps - 170 lb x 1 reps - 175 lb x 1 reps - 180 lb x 1 reps Barbell Squat: - 135 lb x 5 reps - 185 lb x 2 reps - 225 lb x 5 reps - 185 lb x 5 reps Leg Press: - 90 lb x 12 reps - 180 lb x 12 reps - 270 lb x 10 reps - 360 lb x 8 reps - 360 lb x 8 reps Stiff-Legged Barbell Deadlift: - 135 lb x 8 reps - 185 lb x 5 reps - 185 lb x 5 reps Farmer's Walk: - 200' 0" || 70 lb - 150' 0" || 70 lb Leg Extensions: - 90 lb x 10 reps - 120 lb x 10 reps - 120 lb x 10 reps EZ-Bar Curl: - 80 lb x 10 reps - 80 lb x 8 reps - 2-Arm Dumbbell Preacher Curl: - 17.5 lb x 10 reps - 17.5 lb x 12 reps - 17.5 lb x 12 reps Dumbbell Bicep Curl: - 45 lb x 6 reps fito2sa MEMRI fucked around with this message at Jan 1, 2013 around 05:01 |
| # ? Jan 1, 2013 03:50 |
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Your cooking looks delicious and your lifts are impressive. When I get down to my goal weight I hope I can get up to that level of strength.
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| # ? Jan 1, 2013 04:20 |
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Content Chicken breast scampi with ring-shaped spaghetti  It's my mom's birthday today. Bought her this wok and spatula from Williams Sonoma. (She's always wanted one) I'm wondering if I should season it before I ship it to her  One of my students turned me into an anime  Vigilantly Vigorous posted:Your cooking looks delicious and your lifts are impressive. When I get down to my goal weight I hope I can get up to that level of strength. Thanks. I have cruddy genetics so it can be done. Do you have a log?
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| # ? Jan 1, 2013 04:37 |
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Chest Threw 225 lbs on the bar just to see how many reps I could pull off, and I was disappointed. I'm used to getting like eight of these and evidently I will to have to start incorporating more strength work into this split if I want to make my toxx. Barbell Bench Press: - 45 lb x 5 reps - 65 lb x 5 reps - 95 lb x 4 reps - 135 lb x 4 reps - 185 lb x 1 reps - 225 lb x 6 reps - 175 lb x 10 reps - 175 lb x 8 reps - 175 lb x 5 reps Barbell Incline Bench Press: - 135 lb x 8 reps - 135 lb x 7 reps - 115 lb x 7 reps - 115 lb x 7 reps Incline Dumbbell Bench Press: - 40 lb x 10 reps - 40 lb x 10 reps - 35 lb x 10 reps - 35 lb x 10 reps Machine Chest Fly (Pec Deck): - 80 lb x 12 reps - 80 lb x 12 reps Dips - Chest Version: - 8 reps || weighted || 15 lb - 7 reps || 15 lb - 7 reps - 6 reps Dumbbell Flyes: - 17.5 lb x 20 reps Cable Crossover: - 80 lb x 6 reps - 50 lb x 10 reps - 50 lb x 9 reps Toes-To-Bar: - 12 reps Pallof Press : - 100 lb x 10 reps - 100 lb x 10 reps Decline Crunch: - 16 reps Cable Crunch: - 160 lb x 16 reps - 160 lb x 12 reps fito2sa
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| # ? Jan 3, 2013 04:18 |
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Back Chin-ups felt good even though I didn't sleep last night. Chest feels wrecked from yesterday. Pull-Up: - 7 reps || weighted || 70 lb - 3 reps || weighted || 70 lb - 9 reps || weighted || 25 lb - 5 reps || weighted || 25 lb - 7 reps One-Arm Dumbbell Row: - 65 lb x 10 reps - 65 lb x 10 reps - 65 lb x 10 reps - 65 lb x 10 reps Wide-Grip Lat Pulldown: - 140 lb x 10 reps - 140 lb x 10 reps - 140 lb x 10 reps - 140 lb x 9 reps Seated Cable Row: - 120 lb x 10 reps - 120 lb x 10 reps - 120 lb x 10 reps fito2sa
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| # ? Jan 4, 2013 03:50 |
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Shoulders, Arms Feeling swole Standing Barbell Shoulder Press (OHP): - 67 lb x 5 reps - 98 lb x 8 reps - 98 lb x 6 reps - 98 lb x 5 reps - Thick axle press. Somebody said the bar weighed 18 lbs so I put 40 lbs of plates on each side but I'm almost positive it was actually a lot heavier, but I'm logging it light anyway Side Lateral Raise: - 12.5 lb x 10 reps - 12.5 lb x 10 reps - 12.5 lb x 10 reps - Seated, very strict (no swinging, no trap activation) Barbell Shrug: - 185 lb x 12 reps - 185 lb x 12 reps - 185 lb x 14 reps Triceps Pushdown: - 140 lb x 15 reps - 150 lb x 15 reps - 150 lb x 11 reps Reverse Grip Triceps Pushdown: - 90 lb x 14 reps - 90 lb x 12 reps - 90 lb x 13 reps Lying Barbell Triceps Extension ("Skullcrusher"): - 70 lb x 10 reps - 70 lb x 7 reps - 70 lb x 10 reps - Some dingus walked too close to the bench and bumped into my weight on set 2 EZ-Bar Curl: - 80 lb x 10 reps - 80 lb x 10 reps - 80 lb x 9 reps Hammer Dumbbell Curl: - 45 lb x 6 reps - 35 lb x 10 reps Concentration Curls: - 17.5 lb x 15 reps - 22.5 lb x 9 reps - 22.5 lb x 8 reps - I love these Seated Dumbbell Shoulder Press: - 50 lb x 9 reps - Just for fun. I want to start doing these a lot more but it's going to be hard to part with the barbell version Cable Crunch: - 180 lb x 10 reps - 180 lb x 15 reps Toes-To-Bar: - 10 reps fito2sa
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| # ? Jan 5, 2013 03:54 |
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Chest First day of my new job! I got to the gym at 6 AM, worked out, showered, and then jumped on a train. I meant to take a picture of the view from my office (it was gorgeous) but I was pretty locked into training. Cooked Swedish meatballs last night using cardamom and a pretty drat brown roux that my girlfriend loved. Barbell Bench Press: - 45 lb x 10 reps - 65 lb x 8 reps - 95 lb x 5 reps - 135 lb x 3 reps - 225 lb x 7 reps - 175 lb x 10 reps - 175 lb x 7 reps - 155 lb x 6 reps - painful Incline Dumbbell Bench Press: - 40 lb x 12 reps - 40 lb x 11 reps - 45 lb x 8 reps - 40 lb x 9 reps Barbell Incline Bench Press: - 115 lb x 7 reps - 115 lb x 8 reps Machine Chest Fly (Pec Deck): - 80 lb x 12 reps - 80 lb x 10 reps Dips - Chest Version: - 8 reps || weighted || 15 lb - 8 reps || weighted || 15 lb - 6 reps || weighted || 15 lb Toes-To-Bar: - 10 reps - 10 reps - 6 reps fito2sa
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| # ? Jan 8, 2013 03:17 |
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lovely Leg Workout Barbell Deadlift: - 45 lb x 5 reps - 95 lb x 5 reps - 145 lb x 3 reps - 195 lb x 2 reps - 245 lb x 7 reps Leg Press: - 180 lb x 8 reps - 270 lb x 8 reps - 360 lb x 8 reps - 450 lb x 10 reps Leg Extensions: - 150 lb x 8 reps - 150 lb x 8 reps - 150 lb x 8 reps Standing Dumbbell Calf Raise: - 25 lb x 10 reps - 25 lb x 10 reps - 25 lb x 10 reps fito2sa
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| # ? Jan 9, 2013 03:00 |
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Back 6:15 AM workout. Weighted chin ups are getting strong... Pull-Up: - 8 reps || weighted || 70 lb - 4 reps || weighted || 70 lb - 8 reps || weighted || 25 lb - 8 reps - 5 reps - 5 reps One-Arm Dumbbell Row: - 70 lb x 12 reps - 70 lb x 10 reps - 70 lb x 10 reps - 65 lb x 10 reps Wide-Grip Lat Pulldown: - 140 lb x 12 reps - 140 lb x 10 reps - 140 lb x 10 reps - 140 lb x 10 reps Seated Cable Row: - 130 lb x 10 reps - 120 lb x 10 reps - 120 lb x 10 reps Toes-To-Bar: - 5 reps - 5 reps Cable Crunch: - 170 lb x 14 reps - 170 lb x 14 reps - 170 lb x 14 reps fito2sa View from my office  Cooking up meatballs  Swedish(ish) meatballs with chanterelle mushrooms, kale chips 
MEMRI fucked around with this message at Jan 11, 2013 around 02:38 |
| # ? Jan 11, 2013 02:23 |
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MEMRI posted:View from my office MEMRI posted:One of my students turned me into an anime These are cool things; as is your progress. Rock on!
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| # ? Jan 11, 2013 04:58 |
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| # ? May 26, 2013 08:19 |
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MEMRI posted:Swedish(ish) meatballs with chanterelle mushrooms, kale chips That looks delicious, any recipe?
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| # ? Jan 11, 2013 05:18 |
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