The Progress Thread 2012

[Residentevol]

Today sucked...pretty hard.

I was basically running on hopes and dreams. Didn't have my normal stuff for breakfast before the gym. No eggs, no milk, no protein powder. All I had was a greek yoghurt plain w/ a little jelly mixed in and a coffee. After a weekend of drinking Belgian beers heavily I felt the toll.

I had to switch to a 3x5 today on the squat..I was just taking too long to recover.

Squat was 245 for 3x5
Overhead press 125 5,5,3,2,2 (****'s weak son) got a krick in my neck thought I was going to die for a minute...it went away.
Deadlift was 1x5 for 285 and I ripped the skin off my callous because I was gripping like a pansy.

Ugh..Glad todays over hopefully I can just recover and get Wednesday feeling much better.

[Rob Cote]

Flat benched 235 for a fairly easy 5x5. Used a smith machine for this. Also tried front squats finally. I worked up to 135 to get comfortable with it and it's the first legit leg work I've done I a bit. It's kicking my ass now so I'm laying low but felt awesome. I think I can keep my back straighter during front squats than back squats. It felt all around excellent, gonna shoot for a 5x5 @ 135 next go round. I'm essentially doing cleans to get the bar in position because I don't have a squat rack. Haven't tried them before so that was interesting. It's rough on the wrists, but so are back squats so I'll take it.

The smiff machine is almost against a mirror so when I sat up between sets I was forced to look at myself. I didn't realize how large my arms really are til then. Such a meathead.

[kryptonik]

Was it 235 in weight on the bar? Just sayin, because I'm pretty sure the smith machine bar is less than 45lbs due to the pulley system.

I hit 150x2 on strict OHP yesterday. Pretty excited about that.

[Rob Cote]

This one has no pulleys. It's just the bar with slide bearings. It feels like approximately 45 pounds? Hard tellin' not knowin'.

[ultimate steve]

This one has no pulleys. It's just the bar with slide bearings. It feels like approximately 45 pounds? Hard tellin' not knowin'.

It should say somewhere on the machine if it's not a 45lb bar. I've seen 25 and 15 on most smiths.


Sent from my iPhone using Fapatalk

[::xander::]

yeah smith machine bars are usually much lighter. 15-25 sounds about right.

[::xander::]

Today sucked...pretty hard.

I was basically running on hopes and dreams. Didn't have my normal stuff for breakfast before the gym. No eggs, no milk, no protein powder. All I had was a greek yoghurt plain w/ a little jelly mixed in and a coffee. After a weekend of drinking Belgian beers heavily I felt the toll.

I had to switch to a 3x5 today on the squat..I was just taking too long to recover.

Squat was 245 for 3x5
Overhead press 125 5,5,3,2,2 (****'s weak son) got a krick in my neck thought I was going to die for a minute...it went away.
Deadlift was 1x5 for 285 and I ripped the skin off my callous because I was gripping like a pansy.

Ugh..Glad todays over hopefully I can just recover and get Wednesday feeling much better.

we all have days like that. I have them often. Might be time to shake things up, might just be a bd day. If you have another one....time for a change!

[spoolin215]

So I met Chilledman today. He came up to my gym to train. really nice guy, and he's pretty effin gigantic. We worked on his squat a bit.

[Chilledman]

Ugh my legs my back !

LOL

See you tomorrow ! Also had a great time !

( omg hot chicks everywhere at Tony's gym ) ( hello tall ginger / and hot asian chick )

[Residentevol]

we all have days like that. I have them often. Might be time to shake things up, might just be a bd day. If you have another one....time for a change!

Yup today was another one...Just felt ****ty about it from the get go... I think it's time to switch some things up. I'm not sure where to go from here but I think adding some workouts that will help my big 3 would be a good place to start.

I'm thinking good mornings some GHR's more pull ups, core work etc.... I need a program though it's just the way I am. If I go in and fart around all day I won't stay motivated I need a structured program to keep me in line... any tips?

The Wendler 5/3/1 looked interesting.

My workout today was supposed to be

250lb Squat 3x5 I got 5,5,4 (a friend spotted me and helped a bit on the last one so I'm not counting it)

175 5x5 bench
160 5x5 barbell row

[Rob Cote]

Am I a wimp for planning to skip today because I only slept ~5 hours last night?

[Chilledman]

Yes

[Residentevol]

Yes

Agreed I slept about the same and got my tired ass in there anyway no excuses....Go after work

[::xander::]

5 hours is all you need anyway!

resident - when I burn out I step away from the heavy stuff for 4-6 weeks.... works like a charm. That's where I'm at now actually

[spoolin215]

Ugh my legs my back !

LOL

See you tomorrow ! Also had a great time !

( omg hot chicks everywhere at Tony's gym ) ( hello tall ginger / and hot asian chick )

lol it aint a bad life.

Am I a wimp for planning to skip today because I only slept ~5 hours last night?

Yes. 5 hours of sleep sucks, and I feel like death if I don't get at least 7, but you gotta push through man.

[scandalous_cynce]

I'm usually an evening gym-goer, but with my hectic schedule lately, I added two morning workouts a week. Gotta say, it wasn't as horrible as I thought it would be.

Happy PUMP day!

[Papa Dras]

Looking great, but need some more face pics to determine the amount of effort you have been putting in.

[skaterhernandez4]

Haven't posted in here in a while. Finally bought some CAP plates, I'm going to put together a set up in my basement.

[spoolin215]

Chilled came to my gym again today to train. He's got a pretty solid bench, and I was impressed with a guy his size doing about a dozen or so pull-ups. I think he was a little distracted with all the ladies in the gym tonight.

[dubb~stylee]

weighed in at 235.6 this morn. down a total of 73.4 from my high of 309.

also ran 30 minutes straight for the first time in my life for a distance of about 3.25. all after deciding on making it a rest day.

all in all a pretty successful day.

[Rob Cote]

ran 30 minutes straight.

[Chilledman]

Chilled came to my gym again today to train. He's got a pretty solid bench, and I was impressed with a guy his size doing about a dozen or so pull-ups. I think he was a little distracted with all the ladies in the gym tonight.

There is no way I could work out there everyday and get anything done lol

DL tonight !

( hot ginger there again !!)

[JCJetta]

I'd love to stop by Spoolin's gym; shame I'm about 900 miles too far. That said, if anyone is ever in the metro Detroit area, I'd welcome you to check out the place I train at.

Been making progress with split squats again. Problem is I always seem to pull a muscle in my back, wrenching it real good. I'm assuming its because I'm holding DBs, and when I go to pick them up I allow my back to round for a moment before straightening up, then standing. Any advice there?

[kryptonik]

I'd love to go to any purpose built gym, that isn't CF orientated.
I did find one out here actually. It's 100$ a month though, and while I would really enjoy learning the C&J and the Snatch, I think there would be some things I would miss about not having a full "gym" setting. I still have a month or two to figure it out. I just really don't know if I can come up with an extra 70-80$ a month.

JC- if you know you're rounding your back when picking up the dumbbells, and think that may be the cause of your pain, why not try stopping that? Sounds like it could be a culprit for sure.

I recorded a 5 rep deadlift last night. Pulled 370, weighing in at exactly 185. Was hoping to get some form advice. Watching the video, one thing I think I need to work on, is getting the bar closer to my shins. The bar path seems to move backwards towards me at first when I break off the ground, and I can only imagine this is inefficient. I think my back looks good though no?

Any and all advice is greatly appreciated.



(it should be orientated properly soon. I'm using youtube to flip it)

[lonely superstar]

There is no way I could work out there everyday and get anything done lol

DL tonight !

( hot ginger there again !!)

How dare you broken

[Chilledman]

Tony I had an awesome time !!!!

Everyone your making a mistake by not stopping in!

Also say hi to Lauren for me

[spoolin215]

Tony I had an awesome time !!!!

Everyone your making a mistake by not stopping in!

Also say hi to Lauren for me , if I lived closer ....... O M G

Shoot if stuff wasn't so retarded in my life I would be moving up there lol ( sheishot !)

haha it was fun. I figured I'd bounce out from Boloco give you some "alone time"

[Si Trav]

Some good progress made since October. A little background info.
6'1.5ish always weighed around 182-188 never ate that good but my metabolism has always been good. i was always a casual gym attender never anymore than 3 days a week. it was hard to be consistent with my job and its crazy hours. i started lifting in 2008. always athletic playing some sort of sports I walk alot ride bikes occasionally and what have you

So back in October i had a hunch I was going to lose my job in the near future. My girl of several years and I parted and went out separate ways. I ended up getting laid off went through a little depression etc. ended up linking with my buddy who wanted to "self improve". he was a frequent party animal and used drugs occasionally, but started increasing and increasing. we made a pow wow to be in the gym 5 days a week change our lives and just do better.

Upped the gym attendance from 2-3 days a week to 5-6
started eating a little healthier
took tons of advice from my brother who is a trainer


that pic is from earlier this summer. i got my max bench up from 205 to 275. i tried so many different work outs and routines to switch things up and it really worked. for one month straight my partner and I only did flat bench press dumbells and flys. then for a month we only did incline and decline. we used every piece of equipment in the gym. started doing cardio before and after the work out. we rowed here and there. abs and obliques every other day etc.

sucks my six pack is crooked. its genetics though, cant do anything about it

if anyone has any suggestions or advice for me, please share. i love feedback

and if anyone needs advice or suggestions on workout routines etc, PM me. i would love to help!

[Chilledman]

haha it was fun. I figured I'd bounce out from Boloco give you some "alone time"

LOL I am counting the days till I can come back up LOL

The hot chick ratio in your gym makes up for the rest of the world !

I quote !

My snatch isn't that great I need to work on it more .

- I almost fell out of my chair lol

[Chilledman]

How dare you broken

Nothing against you , but she's tall hot funny ZOMG !



I mean just look at the hot chick ratio to dudes .

Don't mind that guy sitting , he's alittle odd :-P lol



Hmmm shakes !!

[lonely superstar]

Nothing against you , but she's tall hot funny ZOMG !

But I'm tall dark and handsome

[VW1.8Tsunami]

Got a question for those of you that know your anatomy. I was doing a warm-up incline db press (50lbs) the other day and all of a sudden I started having pain on the outside of my left arm. It's hard to explain but it's where the deltoid ends on the outside of your arm. If you reached across and covered your delt w/ your hand, it would be just below there.

Any idea what the hell happened? Maybe I had my elbows out too far? It's a new pain for me and I'm confused where the hell it came from.

[Chilledman]

But I'm tall dark and handsome

241 this morning

Don't beat your self up to much this weekend lol

[lonely superstar]

241 this morning

Don't beat your self up to much this weekend lol

Lordy lordy! Thanks for that

[Chilledman]

Make sure to use some lube other wise you will end up with some
Major friction burn by Monday an wont be able to walk ...... Lol