Friday/Saturday

Friday PM workout:

Two Board Press:
305 x 5
325 x 5
345 x 8

Close Grip Bench Press:
135 x 10
155 x 10
205 x 10
245 x 10

dips :BW to failure for three sets

DB flys: something x 10ish for 3 sets
Triceps pressdowns: heavyish x 20 for 2 sets

Felt like the ol tris were gonna explode.

Saturday AM

Decided to workout at home this morning. Turned out to be a good call.

200' sled drags with harness
105lbs
150lbs
195lbs
240lbs
285lbs There is no full and total leg burn like this. its crippling.

One lap around the yard with the slosh pipe.

75' hand over hand sled pulls (standing)
5 sets with 195lbs

This workout was a blast, but I'm starting to get muscle spasms all over the place. Tomorrow is my off day, and then it starts over again on Monday.

Friday Nooner

A1)Box squats w/Heavy bands: 225 x 6 for five sets
A2)Hamstring curls: ~130lbs x 6 for five sets

I slobbered a great deal through this and I didn't stop sweating for about four hours.
My short term memory is starting to depart from me. I'm not sleeping well because my shoulders hurt and when I do sleep it never seems to be enough. I've been falling asleep at work the last couple of days. Fortunately, I don't actually do anything.

Gotta go bench press in about half an hour.

Chow.

Aberration: Chapter 2

I just couldn't drag myself out of bed Wed morning. I went to sleep early enough, but when 5 came around I wasn't done snoozing. So I went in at noon.

Wed Nooner:

A1) Sumo deadlifts (sans belt):225 for five sets of six

A2)Hamstring curlz: heavy-ish for five sets of six

B1) Wide grip pullups: BW for five sets of six

B2)Dips: BW for five sets of six

Wed afternooner:

Deadlifts:

380 x 5

405 x 5

430 x 5 I hadn't really considered that the extra work would be destroying my grip strength. On the third rep of my last set I felt my palm ripping just at lockout. By the time I got it down there was just a huge hunk of flesh hanging on below my ring finger. So I did what anyone one do in that situation. I ganked off the piece of meat, threw a bar wrap on my right hand knocked out the last two reps in the set.

I manged to find some gauze and electrical tape to make a pad to finish out the session.

Upright rows: 4 sets of 10

BB shrugs: 4 sets of 10

Band pull-thrus: Didn't do these. Had nothing left for them.

weighted situps: a bunch.

Thurs: got up early, but it was tough. I'm really sleepy today, but I'm not nearly as sore as I should be. I think the extra protein and aminos are paying off.

A1)Front squats (Deep knee bend, no belt): 115lbs x 6 x 5 sets. It was light, but effective.

A2)Glute Ham Raises: BW for 5 sets of 6

B1)CG pullups: BW for 5 sets of 6

B2)Alternating DB bench: 65lbs for 5 sets of 6 (never done these before due to the gayness. Turns out they're brutal and keep you under tension for roughly twice the time as a normal set of db bench.)

Glad there's no workout this afternoon. I'm very tired. And hungry. think I'll eat now.

Aberration: Chapter 1

Monday: Got up at 5:10am . Went to the gym. (A1, A2 = superset)

Back squats:
warm up
A1) Back squats - 315 x 6 x 5
A2) Ham curls - heavy bowflex x 6 x 5

B1)Wide grip Pullups - BW x 6 x 5
B2) Dips - BW x 6 x 5

Really tried to focus on form this morning. Kept the muscles under tension as long as possible. Turned out to be fairly brutal. Still hot before the sun rises here.

Monday #2: Got to the gym around 5:15pm. Bryant and Chase joined in the fun.

Incline Bench:
warm up
240 x 5
255 x 5
270 x 7

DB lateral raises:
45 x 6 x 4

DB front raises:
25 x 12 x 4

Reverse BB curls:
65 x 8 x 4

DB curls (standing)
30 x 12 x 4

Tuesday: Got up at 5:15am. Went to the gym.

A1) Front Squats (no belt, deep ROM)
WU
115 x 6
165 x 6 x 4

A2) Natural Glute Ham Raises
5 sets of Six

B1)CG chin ups
BW x 6 x 5

B2) DB Floor Presses
65 x 8 x 5

No workout this afternoon. I'm tired but I feel good. It's gonna take a few days to get used to getting up early again. My left elbow is starting to act up again but nothing serious yet.
Weight as of this morning: 216lbs
Supplements being used:
Biotest Grow! whey protein
Flameout
Curcumin 500 (I'm becoming addicted to this stuff. Actually works really well for me)
Alpha GPC ( I was skeptical about this one. been using it for around a month and haven't missed a lift since I started. Just seems like there's always a little left in the tank to push with.)
Surge workout drink (this crap just makes me happy.)

time to reboot the system

Ug. Time for a tune up. No dieting this time though. At least, not for weight loss. I think I've pretty much lost most of the health benifits I might have gained from doing the velocity diet. My blood pressure is still OK, but I've gained some weight back and I'm starting to get that neverending bloat again. I realize, of course, that's it's because I've been pretty much benge drinking everynight for the last month. Don't know why or how i'v let it get this far, but I'm starting to visibly pay for it. Next week I'm going to start something that I've wanted to do for a while now, but honestly haven't had the scrotal fortitude for. There's a lot of names for it, but the one I think is the most fitting is super accumulation. Essentially its a relatively short period of intentional overtraining followed by dedicated rest. For two weeks, I'll workout six days a week. Three of those days will have morning and afternoon training sessions. 18 sessions in 14 days followed by five days completely off. The goal is to loose about 20% of my strength in two weeks. Most guys loose 10-15lbs in the first two weeks and then come in a few pounds heavier than when they started after the week of rest. Stronger as well. My personality seems to dictate that I'm violently self-destructive. I feel like its time to be violently constructive. I'm just hoping that my body and mind are strong enough to handle it. By the end of two weeks I should be drooling a lot. I suspect that my testosterone levels will be in the dumper as well. Unlike the velocity diet program, the goal here isn't to loose anything. I failed at that program because I was living in sever caloric deficit. On top of that, the workouts came straight out of the "Homos Guide to Getting Buff". I hated every minute of it. By the end of it I dind't care what I weighed. However, I can't argue that it did clean the system out. I think, though, I can accomplish that without starving myself. If nothing else, I won't have time to drink. this should be a good experiment for the books. Let me know what you think.

Going to a presidentail rally with an AK on my back!

I think that would be an excellent title for a song. Could be country or rock.
So! We're doing two board presses instead of full bech presses on this cylce. Decided to test them yesterday for a single to get our precentages for the rest of the workouts. To my utter delight, I manged a clean 405. Four more inches of travel and I'll claim a 400lb bench press. I'm pretty excited about that.

The rest of the session went like this:

Close grip bench:
135 x 10
185 x 10
205 x 10
225 x 10

Dips:
BW x 3 x failure

DB flys (on floor)
35 x 10
45 x 10 x 2
50 x 10
doing these on the floor destroyed my chest and saved my shoulders. Good mojo.

Tricep pressdowns: 2 sets of 20. medium/light weight.

The Hangover

After staying up till 2am and consuming my weight in beer, I pulled 505 today. I won't technically claim it yet because my right hand slipped and I lost my grip just before I locked out my right shoulder. Left side was back and locked, and both legs locked out. Back straight. Just couldn't hold the weight. As it turns out, there was too much chalk caked on the bar. Oh well. The weight went up and felt light. I know I can pull it now easily. I can finally start aiming at 600 over the next two years. good times.

Bryant pulled a clean 335 and just missed 350.
Chase got a new record with 315.

Friday

Bench Press:
WU
270 x 5
320 x 3
340 x 1
365 x 1 (Finally got this back up. Can start working on 375 and upwards to 400)

Dumbell Floor Press
65lbs x 12-15 x 4 sets

Weighted dips:
90lbs x 5-6 x 3 sets

DB Flys
40lbs x 12 x 3

Tricep pushdowns
light bowflex weight for one set, 38 reps.

400 12oz can lifts.