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  #251  
Old 03-13-2009, 01:23 AM
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HardCory HardCory is offline
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Quote:
Originally Posted by Ben2285 View Post
Hhah that's funny stuff! It actually took me a while to catch on to that too.. when people would write it I was like WHAT!? hah
I'm glad it means that, I had always seen it as an acronym for F the World, but I like the new meaning a lot better.
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  #252  
Old 03-13-2009, 05:58 AM
Albertog Albertog is offline
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Quote:
Originally Posted by HardCory View Post
I'm glad it means that, I had always seen it as an acronym for F the World, but I like the new meaning a lot better.
LOL, glad to know I wasn't the only one hehe...
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  #253  
Old 03-13-2009, 01:28 PM
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Quote:
Originally Posted by Ben2285 View Post
Hhah that's funny stuff! It actually took me a while to catch on to that too.. when people would write it I was like WHAT!? hah
yeah, I only knew it as F the world before, confusing at first!

Quote:
Originally Posted by HardCory View Post
I'm glad it means that, I had always seen it as an acronym for F the World, but I like the new meaning a lot better.
definitely

Quote:
Originally Posted by Albertog View Post
LOL, glad to know I wasn't the only one hehe...
you will never be the only one with me on the boards, I am way behind on Internet trends!

March 12, 2009
Smolov Intense Mesocycle

120x4
170x4
220x4
235x4
270x4 80% of 1 rep max
270x4
270x4
270x4
270x6
PR for 6 reps, this went really well too.

Smolov called for 4 reps, but I wanted to hit a PR and build confidence after my crappy workout on Monday.

ab planks, stretching

Russian Volume
Pull-ups BW+15x2
Pull-ups BW+15x2
Flat Bench 270x3 PR for 3 reps
Pull-ups BW+15x2
Pull-ups BW+15x2
Flat Bench 270x2
Pull-ups BW+15x2
Pull-ups BW+15x2
Flat Bench 270x2 (final rep paused)

push-ups

I am really happy with flat bench because even though I didn't get my planned reps I got a PR and I still paused 270 after being fatigued by all the previous reps. Program called for 3 sets of 3, I got 3,2,2. My right delt hurts a litte from the benching.

Worked a midnight shift after the workout, VERY tired today, I am suprised I am not misspelling words!
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #254  
Old 03-14-2009, 07:19 PM
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superbilt superbilt is offline
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Quote:
Originally Posted by Commander View Post
yeah, I only knew it as F the world before, confusing at first!



definitely



you will never be the only one with me on the boards, I am way behind on Internet trends!

March 12, 2009
Smolov Intense Mesocycle

120x4
170x4
220x4
235x4
270x4 80% of 1 rep max
270x4
270x4
270x4
270x6
PR for 6 reps, this went really well too.

Smolov called for 4 reps, but I wanted to hit a PR and build confidence after my crappy workout on Monday.

ab planks, stretching

Russian Volume
Pull-ups BW+15x2
Pull-ups BW+15x2
Flat Bench 270x3 PR for 3 reps
Pull-ups BW+15x2
Pull-ups BW+15x2
Flat Bench 270x2
Pull-ups BW+15x2
Pull-ups BW+15x2
Flat Bench 270x2 (final rep paused)

push-ups

I am really happy with flat bench because even though I didn't get my planned reps I got a PR and I still paused 270 after being fatigued by all the previous reps. Program called for 3 sets of 3, I got 3,2,2. My right delt hurts a litte from the benching.

Worked a midnight shift after the workout, VERY tired today, I am suprised I am not misspelling words!

I live for PRs.
You and me both on the right delt. It has been bothering on the bench and only on the bench for over a month now. The funny thing is it only bothers me at lockout now tho. I am to stubborn to stop benching tho. My theory is it will hurt with I bench or not. If it was serious it would hurt all the time.
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Once I stick to the program I am going to get really strong.
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  #255  
Old 03-18-2009, 06:58 PM
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Originally Posted by superbilt View Post
I live for PRs.
You and me both on the right delt. It has been bothering on the bench and only on the bench for over a month now. The funny thing is it only bothers me at lockout now tho. I am to stubborn to stop benching tho. My theory is it will hurt with I bench or not. If it was serious it would hurt all the time.
PR's are fuel for the next workout!

I think the pain is due to slight breakdown in form. Repping with 270 is new territory for me, still getting my body used to it.

Just got back from a mini-vacation. My family and I went to Splash Lagoon in Erie, Pennsylvania. It is an indoor water park, 7 slides, several hot tubs (some that the kids can go in, too!) adventure pool with rope climb, logs to balance on and basketball hoops, kiddie pool and a big mountain to climb and explore. Tons of fun.

I got to spend quality time with my 4 year old floating down the lazy river and playing in the kiddie pool. I enjoyed riding the slides with my 8 year old. And the best part.....the trip was free! Let me explain, my wife had painted the entire children's wing for our church (consisting of 6 class rooms, 1 large group room and 2 huge hallways);

examples...




So the Church decided to bless us with this vacation! The hotel the booked for us was sweet with a living room and kitchenette area, plus whirlpool tub! We spent 2 nights and 3 days at the park.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #256  
Old 03-18-2009, 07:25 PM
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misterjaydubyoo misterjaydubyoo is offline
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Wow, your wife is talented.

Keep up the good work on the squats man.
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  #257  
Old 03-19-2009, 02:44 PM
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Originally Posted by misterjaydubyoo View Post
Wow, your wife is talented.

Keep up the good work on the squats man.
Thanks, I appreciate the kind words about my wife (and my squats). I am very proud of her.

Saturday, March 14, 2009
Smolov Intense Mesocycle
4x 200
4x 235
4x 270
3x 300
2 sets x4 300 PR for 4 reps

Russian Volume
Light Bench, Heavy Pull-ups
BW+55 x3, 3 sets PR for 3 reps

Wednesday, March 18, 2009
Smolov Intense Mesocycle
3x 220
3x 250
3x 285
3x3 300
3x 320 Heck Yeah! I was really exicted about this 3 rep PR.

Russian Volume
Heavy Bench, Light Pull-ups
Bench 285 x 0 FAIL

Supposed to do 2 sets of 2, I got my first rep up 2/3's and then had to set it down on the pins. I had previously mentioned my right delt pain, well I tried to ignore it and paid the price by failing on my 285 attempt.

I am irritated at myself and this morning my shoulder friggin' hurts. I will have to take some time off from upper body pushes and I think even pulls are going to hurt it based on my current pain-level and ROM.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #258  
Old 03-20-2009, 01:00 PM
niggles niggles is offline
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phwoar man, your making some awesome gains on the squats. you seem to be hitting big numbers and PR's left, right and center. keep it up bro!
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  #259  
Old 03-20-2009, 07:23 PM
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Originally Posted by niggles View Post
phwoar man, your making some awesome gains on the squats. you seem to be hitting big numbers and PR's left, right and center. keep it up bro!
Thanks for checking in niggles! I am loving the PR's, Smolov is quite an awesome program.

Average Bodyweight

Week of March 3-9: 195.7
Week of March 10-16: 196.4

This week's average won't likely be above 196.4. So I am upping my macros since I am bulking.

Previous macros: f-121, c-477, p-238, calories 3914
Current macros: f-135, c-514, p-246, calories 4222

Goal: hit 200 lbs by end of Smolov, then cut for Summer.

Just found this great video series, Squat Rx, on you tube. I already implement many of his tips, but I found his presentation to be thorough and very informative. One of those things you wish beginners could watch.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #260  
Old 03-21-2009, 01:20 AM
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March 20, 2009
Smolov Intense Mesocycle
Week 2, workout 3

Squat
120x4
170x3
220x3
250x3
285x4
300x5 (Belt) PR for 5 reps! Which I then had to duplicate for 3 more sets.
300x5
300x5
300x5

Couldn't do bench or pull-ups due to my right delt, so no Russian Volume today.
Decided to do an experiment with Vince Gironda's 8x8 program for arms. You pick a weight that is about 60% of what you would use for say 3 sets of 8. Then you complete 1 set, rest 15-30 seconds and go straight through with only 15-30 seconds between each set. The pump and burn is killer. I have not trained in any way for the pump or burn in a LONG time.

FYI - yes, I know, the poundages are low. First, see above, Second, I have weak puny arms, lol!

French Press
30 lb 8x8

EZ Barbell Curl
30 lb 8x8

Stretching, Ab Planks
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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