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Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


I'm a lovely fighter who wants to look like a lovely bodybuilder.

I have a healing back but in 3 weeks I commence training again.

I lift 6 day a week on a high volume low rest bodybuilder shite thing I made.

My cardio is poo poo. I need to stop smoking now.

I don't know if I need a toxx, but my toxx might as well be to:
start training again in 3 weeks.

I'm not very strong, so I also want to improve my strength:weight ratio and also manage to become explosive with plyo.

Weight: 180ish
Diet: I'm sort of trying to maintain for the next 3 weeks until I pick up cardio. I eat a lot of poo poo all the time like icecream and cookies and yogurt pretzels but I'm slowly dialing back so I can lean up a bit. I have a 5 day meal plan so I fast for a day saturday and eat a lil sunday.

Yay

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Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


Thursdays lift:
5 Delts/Traps Supplement

barbell shrugs
135x15
205x28
225x16
255x9
225x17
225x11
205x17
185x18
135x32 20

OH Shrugs:
95x23
115x22 20 19 15

Incline shrug 5
45x18 14 13 12 9

bent-over delt raises (dumbell)
15x16 11
13x11 9 8 8 9
10 sets

Rear Delt Plate Raises
10 dropsets of 10-5-2.5

Friday random poo poo day:

Box Jumps
4
4
4
4
4

Calves
10 sets
180x10
230x7 6
200x7 6
180x7 6 6
90x10 11

Leg Extensions
10 sets
170x12

Leg Curls
10 sets
170x 8 8
170x12 11

Abs
10 sets

Neck
10 sets

Biceps

Hammer Curls
10 sets

Curl Machine
10 sets

KidDynamite
Feb 11, 2005

No, Mr. Rice, I expect you to PLEASE WORK OUT


make toxx to hit 48 inch box jump.

also quit smoking you loving idiot. for such a smart punchman you sure are dumb.

Tenchrono
Jun 2, 2011



KidDynamite posted:

also quit smoking you loving idiot.

You also look way better with short hair than long hair.

Sitting Bull
Jul 4, 2004

why


get an ecigarette i haven't smoked once since i got it

slinkimalinki
Jan 17, 2010

Through moonlight and shadow she'd prowl and she'd pry.


Short hair good, chin pubes bad.

Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


d

B3dl4m
Aug 11, 2008
I'M NOT TRYING TO GET BIG AND BULKY OKAY WE ALL FAIL DIFFERENT GOALS

Good to see you back bud. Here's to hoping your back fully recovers.

Stop smoking twink.

E: cut your hair you hippy

Pointsman
Oct 9, 2010

I am Carbman, and my super power is bloat.


New font log, awesome.

Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


slinkimalinki posted:

Short hair good, chin pubes bad.

Shave complete.

Reading:
On Killing, http://www.amazon.com/Killing-Psych...y/dp/0316040932
David Grossman. It's a book everyone needs to read. It will shatter any illusions you may have on warfare and how soldiers act in combat. It's incredible.

slinkimalinki
Jan 17, 2010

Through moonlight and shadow she'd prowl and she'd pry.


Fontoyn posted:

Shave complete.



Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


spent last night up until 4am walking around with some friends and soberly appreciating nature. what i mean by this is that I feel tired and will probably be awful at working out when push comes to shove.



I'm done smoking tonight because I'm tried of this weird semi-wet cough I have at all hours of day and night.

lifting time soon

Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


i decided to do 30s rest between every set. it's like 15 breaths so please consider the following one long neverending rest pause set:

Dumbbell Bench:
55x24
60x8
70x4
60x6
55x5
50x5
40x10
40x5
35x8
30x10

Dips 60$
Bwx7
Bwx5
Bwx6
Bwx4
Bwx5
Bwx5
Bwx4

Incline press
35x8
40x3
35x5
25x8 11

Incline Flies x 5
20x8 4
15x6 shoulder pain etc

Pushups x 8
oh gently caress

Rope Pushdowns
70x10
80x2
70x4
60x5
50x7
50x5
40x7 20s

Rope OH Pushdown
50x4
40x6
30x9 20$
30x6
40x6

Behind the Neck DB
40x8
45x3
40x7 30x6
40x7
35x7
30x7
30x6dp

Didion
Mar 16, 2009


Hm, is that the order you're doing it in? If so, think about moving dips as a finisher(think about doing pec-focused dips first and then tricep ones when you start to break form, and if you find yourself lacking in volume and form, separate them for the week). SS DB Bench and pushups together.

Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


Didion posted:

Hm, is that the order you're doing it in? If so, think about moving dips as a finisher(think about doing pec-focused dips first and then tricep ones when you start to break form, and if you find yourself lacking in volume and form, separate them for the week). SS DB Bench and pushups together.

That's the order, yeah. I'm not sure I could handle a 30s rest on dips as a finisher. I was having a ton of trouble with them after db bench at that point. I also don't know if I could handle seeing my weights plummet even further if I was SSing DB bench and pushups. I'll try the dips thing, though.

At the end of my workout I managed 3 pushups for the first set and then just did them off my knees with 30s rest until I couldn't even do that

Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


my stupid story
<fontoyn> i was like THIS CLOSE -__- to hooking up with some highschool (i think( german girl who looked like hermione granger
<fontoyn> friday
<fontoyn> but then i gayed it up and welp
<sharklet> Kewt
<Agatsu> fontoyn try to keep it legal
<fontoyn> one of my mma buddies showed up at the party and i got distracted
<fontoyn> and talked about striking and kneeing jiu jitsu guys for 15 minutes
<fontoyn> completely ignoring her until she left
<KidDynamite> hahaha fontoyn
<KidDynamite> sounds like something i would do
<KidDynamite> SORRY BB GOTTA TALK ABOUT TOUCHING DUDES
<fontoyn> god and then i was like "welp oh well let's bro out!! man!!!'

B3dl4m
Aug 11, 2008
I'M NOT TRYING TO GET BIG AND BULKY OKAY WE ALL FAIL DIFFERENT GOALS

<fontoyn>: 'as a sexhaver myself, I';

Sitting Bull
Jul 4, 2004

why


whats irc

Fontoyn
Aug 25, 2009

by Y Kant Ozma Post



#logcabin at irc.synirc.net


B3dl4m posted:

<fontoyn>: 'as a sexhaver myself, I';

<Phosphene> fontoyn you're like 4 years old.

Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


2: Back and Biceps

Pullups:
LT:
15
7
6
5
5
4
3
3


Barbell Shrugs:
135x40
185x16
205x9
185x14
135x25
135x21 16

1H Ghetto Row: meh no straps
LT:
10sets 10-14
45x15 10 10
55x6
45x11 9 9 8

Hammer Strength 1H Chest Supported Row:
60x26
70x18 14 12
rp80x7 4
80x 7
rp90x4 2

DB Pullover:
85x5
80x6

Assorted Bi

Hammer Curls:
Warmup
20x14
30x5
20x9
25x7
20x8
15x11
20x7
15x10
15x10
15x9

Machine:
10 sets total
60x4 4
50x6
40x8
50x6
40x8
40x7
30x11
30x11
rp30x11 6 6 4

Pinwheel
Burnouts

Absss

Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


decided to climb some v2s/3s a little bit. i totally sucked but managed to work on technique.

feeling fat as gently caress

B3dl4m
Aug 11, 2008
I'M NOT TRYING TO GET BIG AND BULKY OKAY WE ALL FAIL DIFFERENT GOALS

Fontoyn posted:


feeling fat as gently caress

That's what i like hear. Good man.

Fe; quoted the wrong bits. You know what i meant.

Brownview
Oct 15, 2012

Nothing in this world can take the place of a power rack


what does your log title mean?

KidDynamite
Feb 11, 2005

No, Mr. Rice, I expect you to PLEASE WORK OUT


he wants to remain thickish while having tremendous whims to punch men in the face

Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


Brownview posted:

what does your log title mean?


kd isn't this system a clever way to say something someone said was right without actually having to type it out i mean really posted:

explanation

B3dl4m posted:

That's what i like hear. Good man.

ugh so fat. but thanks to your advice my wrists are no longer exploding and hello climber girls

fontirl posted:

SUP GIRLS YOU LIKE BOXING? y-yes i mean ironically. yeah violence yeah that sucks human beings should be good to eachother yeah i agree

leg day

Box Jumps:
3
3
3
3
3

GHR: 30s rest
BWx12
35x20
BWx20 18 16 15 14 13 12 12


Goblet Squats:
90x20
Rp100x10 4
120x7
130x4

Leg Extension:
170x10
~3

Leg Curl:
170x10
~2

Calves:
Rp230x10 5
250x7
250x5
230x7 6
210x8 6
180x7 5
90xDC10

BSS: 30s rest
BWx10
BWx10
Bwx10
BWx10 etc etc etc etc forever until i wanted to die

Rope OH Pushdown
70x18
80x6 4
Rp70x6 3
60x7 6 6
50x8

Oh
60x6
50x 8 8
40x8 8
30x12

behind neck dumbbell extensions
40x16
45x11
50x8 35x5
40x11
35x13
30x16
35x12

Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


oh and i've been making GBS threads my guts out all morning/day

preworkout shits own

fontirl posted:

sup girls you like BOXING? haha cross country yeah that's a cool sport. do i have my time? haha i don't carry a watch. what my 5k? idk like 10mins? what?

Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


oh god i'm so sick

Shoulders Biceps

Shoulder Press
40x29
45x16
50x10 9
45x11
Rp40x11 4


Lateral Raises:
20x15
20x9
15x11
20x5
15x10
20x5
15x9
12.5x9
15x9
12.5x7

Front Raises:
12 sets
15x15 10
20x7
15x14
15x9
12.5x11
15x8
15x8
15x6

Incline
40xdgh

Hammers
20x30
25x13
20x12
30x4
20x10
25x8
20x10
20x9
15x17
15x15
5 more sets

Curl Machine
60x10
70x4

70x4 3
50x9
60x4
50x8
40x11
50x7
Rpdp40 11,5 dp 6 7
4 more sets

Curl Curls
5 sets

Wide-Grip Barbell Curls
AMAP

Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


Sitting Bull posted:

get an ecigarette i haven't smoked once since i got it

i got one but i feel stupid now. i might just return it for the $$$

on top of that my hair got cut again and i'll post pics later

Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


god such incredible gains

Delts/Traps Supplement

barbell shrugs
135x16 warmup
205x34
225x20
255x11
225x18
225x14
205x18
185x20
135x35 30

OH Shrugs:
95x23
115x22 20 19 15

Incline shrug 5
45x22 20 18 16 14 12 10

bent-over delt raises (dumbell)
12x20 16 14 12
15x10 8
20x6 5
15x 10 6
10 sets

Medial Raises

12 sets

Triceps

Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


update:

well ecigs kinda suck so i'll probably just start chewing tobacco or snuff or something

anyway happy valentines day goons

Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


didn't really workout today, i did some back stuff but hardly wrote anything down and was pretty underwhelmed by my own effort to be completely honest.

anyway starting my cut saturday/sunday to lose some more wait

Back Day v2

Single Arm HS Row
10 sets

J Pull
6

Seated CG NG Cable Row
5

Behind the Neck Pulldown
4

Chest Supp Row
4

BB Shrug and also DB Shrug


Bit of Abs

Gibbo
Sep 13, 2008


Fontoyn posted:

update:

well ecigs kinda suck so i'll probably just start chewing tobacco or snuff or something

anyway happy valentines day goons

Enjoy looking like a retard.

Nothing says "mouthbreathing construction worker" more than walking around drooling black poo poo with your lip/cheek jutted out from having a huge dip in there.

Just keep smoking.

Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


Gibbo posted:

Enjoy looking like a retard.

i already do that


Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


today's a fasting day. going to work my rear end off writing essays and reading/studying.

Everyone please read

"On Killing".

I can't recommend it enough. It's a massive 20 year study on the psychological causes for mankind's resistance to killing and the cost of conditioning soldiers to overcome this natural resistance to the death act.

Tidbits:

Soldiers on all sides (except the Nazis) in WW2 had a roughly 80% nonfiring rate. 80% of soldiers at any given time simply did not fire at their enemies, despite being under severe group pressure to perform. Most casualties came from artillery/long range bombing.

The most significant psychiatric casualties of war come from soldiers who are placed in a situation which requires them to kill, regardless of their own personal endangerment.

Drone operators have it hard. The same men and women who pilot survellance drones pilot combat drones. Before a strike they are required to watch their target for 8hrs a day, 7 day a week. This means seeing (usually male) him interact with his wife, play with his kids, have guests over, etc, before being given the order to kill him. Drone operators have the highest suicide rate in the armed forced.

Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


this workout was basically loving awful. evernote crashed and all my numbers were poo poo.

brought to you by the letter C for trying to cycle off caffeine

1: Chest/Tris

Dumbbell Bench: 8 sets, start at 55xlots
55x24
60x8
70x4
60x6
55x5
50x5
40x10
40x5
35x8
30x10

Dips 60$
Bwx7
Bwx5
Bwx6
Bwx4
Bwx5
Bwx5
Bwx4

Incline press
35x8
40x3
35x5
25x8 11

Incline Flies x 5
20x8 4
15x6 shoulder

Pushups x 8

Rope Pushdowns
70x11
80x2
70x5
60x6
50x8
50x6
40x10 20s

Rope OH Pushdown
50x6
40x9
30x10 10$
30x10
40x9

Behind the Neck DB
40x10
45x5
50x7 30x8
40x10
35x11
30x13
35x10



argh

Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


gay

Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


still feeling tired, lovely but better now that i'm not crashing off add meds or anything

Pullups: ugh awful
15
6
5
4
3
3
3
3


Barbell Shrugs:
135x45
185x18
205x11
185x18
135x31
135x25 9

1H Ghetto Row:
LT:
10sets 10-14
45x17 11 10
55x8 5
45x10 9 9 8


Hammer Strength 1H Chest Supported Row:
60x28
70x20 14 13
rp80x9 5
80x 7
rp90x5 3

Assorted Bi

Hammer Curls:
Warmup
20x14
30x4
20x9
25x7
20x8
15x11
20x7
15x10
15x10
15x9

Machine:
10 sets total
60x5 4
50x6
40x8
50x6
40x8
40x8
30x11
30x11
30x11 6 6 4


Pinwheel
Burnouts

Sitting Bull
Jul 4, 2004

why


i guess you like shrugs, huh

Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


Sitting Bull posted:

i guess you like shrugs, huh

pretty much more than I like any exercise. i really want a set of 135x50 someday.

and i did some running:

45mins of lightish runnin
and 5 sets of 100m+ sprints

idk

avg hr 161

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Fontoyn
Aug 25, 2009

by Y Kant Ozma Post


did an awful no food leg workout. should probably eat today cause i'm sore as gently caress from not stuffing my face

Box Jumps:
3
3
3
3
3

jumpinBSS: 30s rest
BWx10
BWx10
Bwx10
BWx10
BWx10
BWx10
BWx10
BWx10

GHR: 30s rest
BWx12
35x20
25x20
bwx10
bwx10
bw8
bwxbleg
Focused on pump

Leg Extension:
170x10
~3

Leg Curl:
170x10
~2

Calves:
Rp230x10 5
250x7
250x5
230x7 6
210x8 6
180x7 5
90xDC10

whole buncho jefferson kai green dick bars


Rope OH Pushdown x 6
70x18
80x6 4
Rp70x6 3
60x7 6 6
50x8

Oh
60x6
50x 8 8
40x8 8
30x12

behind neck dumbbell extensions x 7:
40x16
45x11
50x8 35x5
40x11
35x13
30x16
35x12

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