3/4/13. Full body.

Ugh. Not sure why but I woke up ornery as a motherfucker today. I don't normally get mad at other people in the gym, but everyone annoyed me today. I just wanted to tell out "1/4 rom doesn't count asshole!" To about 10 people. Still irritated. Had a good workout though. Bicep still a bit tight so I didn't push too hard today but still got a good workout in.

Hack squats: 180x20, 360x10, 540 x10, 720x8,8
Flat bench: 315x10, 365x10, 405x7, 425x5, 405x1, 365x1, 315x6, 225x10
Reg grip cable rows: 300x10,10,10
Incline db curls: 40x15,15,15
Front db raises: 40x12,12,12
Rope tricep ext: 130x20, 150x17, 200x10
Cable flys: 8x8. 8 second rest
Calf raises: 100 total reps.

I think what I am going to do from here on out is basically 1 exercise per body part except for the focus muscle group. For example today was chest focus, so I did two exercises for that. Wednesday will be back focus so ill hit two exercises that day, Friday will be legs/ shoulder focus.

I will also be doing some sledgehammer and tire work today with a buddy. So far I'm liking this split and am all ready feeling and looking a bit leaner. The -700 calorie deficit sucks and I am also implementing IF on a 16/8 split. Workouts have all been fasted.

In addition to the calorie deficit I am also running carbs pretty damn low, and only in my first meal. I have a feeling this cut is going to be very successful.

Originally Posted by BigZack

I just wanted to tell out "1/4 rom doesn't count asshole!" To about 10 people. Still irritated.

Sometimes I just want to go over and just say "0" every time they do a "rep" LOL. Just remember they're the same people that always tell their buddies "I put up x amt of weight..." and they still look like crap.

Originally Posted by BigZack

The -700 calorie deficit sucks and I am also implementing IF on a 16/8 split. Workouts have all been fasted.

Damn -700...that's no fun. I do think IF is the way to go for cutting though. I've def been impressed since I started it. There's def some sucky times while fasting in the morning but for most of the day I don't feel like I'm dieting at all. Esp if I have a busy morning. Me personally, lifting as early as I do, it makes me feel like I've been stronger. Feel like I've got more energy left in the tank come morning than I used to with the calories from breakfast moved to later in the day.

Looks like you've gotten some pretty good progress so far mayne. Keep it up!

Alright. So yesterday I went and did sledgehammer and tire work with a couple buddies. Ended up getting one hell of a work out in. I was dead.

3/4/13. Sledgehammer and tire work.

500 total swings(250 per side) with 50lb sledgehammer
5x 30 yard tire flips (500lb tire)
5x 30 yard sprints with tire tied to waste(200lbs tire)


3/5/13. Cardio.

Skipped abs cause my core is sore as fuck from yesterday.

20minutes incline treadmill@4.5mph
15 minutes HIIT
15minutes recumbent bike
10 minutes stairs.

Was pretty sore Nd tired from yesterday. Kind of worried about tomorrow because my hands are completely blistered and torn apart from yesterday.

sick ass sledgehammer slams.. where the hell do you find a 50lb sledgehammer in the first place???


your hands are fucked for the next week... but who gives a shit? i still lift with torn up hands. i just put a bandaid and tape up my hand with athletic tape.

Originally Posted by gridiron

sick ass sledgehammer slams.. where the hell do you find a 50lb sledgehammer in the first place???


your hands are fucked for the next week... but who gives a shit? i still lift with torn up hands. i just put a bandaid and tape up my hand with athletic tape.

A buddy of mine is a bjj/mma trainer. He is also a personal trainer who does these crazy boot camps with sledgehammers, tires, axes, logs and really unusual training equipment. The tires came from his mma gym and he ordered the sledgehammer through his dads construction company. I used to train with him a lot but haven't in the last couple years. I got him into bodybuilding 8-9 years ago and then he got me into bjj 5-6 years ago. It's fun, whenever we hang out its always some kind of gnarley physical activity. But yeah his sledge hammer is the craziest one ive ever seen/used. My hands are fucked but ill train through it the next couple days. I've said it many times before, my hands are a mangled disgusting mess and I feel like more of a man because of it. I am proud of my disgusting hands.

Originally Posted by gridiron

sick ass sledgehammer slams.. where the hell do you find a 50lb sledgehammer in the first place???


your hands are fucked for the next week... but who gives a shit? i still lift with torn up hands. i just put a bandaid and tape up my hand with athletic tape.

A buddy of mine is a bjj/mma trainer. He is also a personal trainer who does these crazy boot camps with sledgehammers, tires, axes, logs and really unusual training equipment. The tires came from his mma gym and he ordered the sledgehammer through his dads construction company. I used to train with him a lot but haven't in the last couple years. I got him into bodybuilding 8-9 years ago and then he got me into bjj 5-6 years ago. It's fun, whenever we hang out its always some kind of gnarley physical activity. But yeah his sledge hammer is the craziest one ive ever seen/used. My hands are fucked but ill train through it the next couple days. I've said it many times before, my hands are a mangled disgusting mess and I feel like more of a man because of it. I am proud of my disgusting hands.

3/6/13. Full body/ back emphasis.

I think the calorie deficit is getting to me now. Strength wasn't too far down but I really lacked the explosiveness I usually have.

Sumo style deads: 315x10,405x10, 455x6
Regular style deads: 495x3, 545x3, 565x2, 585x1
Bb rows: 335x 4, 315x7, 275x10,10
Upright rows: 135x10,10,10
Incline bench press: 275x10, 315x8, 335x5,4
Db lateral raise: 35x15,15,15
Preacher curls: 50x10,10,10
Skull crushers: 135x10,10. 155x7
Single leg press: 450x10,10,8

Numbers were still good just wasn't feeling as powerful today. I am feeling much lighter on my feet though. Hard to explain, I just feel lighter and more jumpy lol if that makes sense.

Two Sundays ago I weighed in at 277, I wi weigh myself again this Sunday and I'm thinking ill be in the 265 area. Again, I fluctuate weight like crazy but still I'll be sissappinted if its not at least in the 260's

Originally Posted by BigZack

Two Sundays ago I weighed in at 277, I wi weigh myself again this Sunday and I'm thinking ill be in the 265 area. Again, I fluctuate weight like crazy but still I'll be sissappinted if its not at least in the 260's

You got this mayne! You've put in the work. Just don't be discouraged if the scale isn't quite kind enough to you. Just know that you're doin the work and if you feel the changes, they're there brah. A silly piece of electronics shouldn't be able to dampen you're mood too much. Lol

3/7/13. Cardio.

Fasted cardio. Sucked. Not a whole lot more to say.

4 mile hill walk.
20 minutes incline treadmill
15 minutes HIIT
15 minutes stair master.

200 total reps on abs.

So I got in a pretty bad accident on my way to work last night. Truck is totaled. Got sammiched between a large SUV and a work truck. My truck lost. Chest is bruised as fuck, back is tight as fuck, pretty sure I had a concussion, and the best part is that my beautiful face is now ruined thanks too an extremely crooked nose and two black eyes.

Despite this I plan on hitting the gym today. Probably gonna have to take it easy but gonna try and make it. Have a lot of shit to do today so not sure when I'll get in or be able to update.

Damn man. Best of luck to you in the healing process. Glad that you seem to be ok for the most part.

Damn bro, sorry to hear about that.

Hope you get over it nice & quick.

You'll get some looks with big panda eyes & crooked nose in the gym!

what the fuck? you crazy. get well soon brother. glad to see you are still alive and kicking.

Thanks guys. I'll be fine. Lol I went straight to work after which was a regrettable decision, but I'll be good. Just sore. More worried about my good looks than anything else haha.

3/8/13. Full body/ leg emphasis.

So I gave it the ole college try today. Some exercises were ok, others were pretty bad. Seems like I can't catch a break lately. First I cut my hand, then the normal wear and tear on my back/shoulder, the bicep thing last week and now this. Wtf.

Squats: 315x5, 405x 5, 455x3---back was too sore and just couldn't get comfortable.
Landmines: 2pltsx8, 4pltsx6,5pltsx4, 6pltsx3--again too much pressure on my back.
Decline bp: 315x5, 365x5, 405x4--felt ok but hurt like a bitch to touch my chest, so it through off my rhythm.
Wide grip lat pulls: 300x5,5
Reverse grip lat pulls:300x4,270x5---nose started bleeding a lot.

Cut it short due to soreness, bleeding, and not being able to breathe. Probably shouldn't have gone today but my truck is gone, my face is fucked, and my whole body hurts, I didn't want to lose out on my passion and second home. Not gonna lie, pretty down right now.

On a side note, my insurance is really pissing me off. I have no idea where they took my truck and the claims dept. was being "upgraded" yesterday so they couldn't really tell me anything. Now I can't get ahold of anyone. It's a large insurance co. Too., so not sure what's happening.

Goddamn.. cant believe you actually trained afterwards. i suggest taking a few days off and resting up. do yourself a favor. go to a cigar shop and treat yourself to a nice padron anniversary series or a tatuaje cojonu and a class of brandy/scotch/wine while sitting outside your balcony while enjoying a good book. you will feel loads better.

Originally Posted by gridiron

Goddamn.. cant believe you actually trained afterwards. i suggest taking a few days off and resting up. do yourself a favor. go to a cigar shop and treat yourself to a nice padron anniversary series or a tatuaje cojonu and a class of brandy/scotch/wine while sitting outside your balcony while enjoying a good book. you will feel loads better.

This sounds like a great idea. However, I have to drive down to San Diego to go get all my shit out of my truck and then go to work. Instead I am soaking in a bath right now with a fat pinch of Copenhagen and a rockstar. I would love to just call off work but all of my time off hours are being used to go to Hawaii.

Originally Posted by BigZack

This sounds like a great idea. However, I have to drive down to San Diego to go get all my shit out of my truck and then go to work. Instead I am soaking in a bath right now with a fat pinch of Copenhagen and a rockstar. I would love to just call off work but all of my time off hours are being used to go to Hawaii.

copenhagen works too. didnt know you dipped. not too many people out west dip. nothing like packing some atomic bombs (im talking that horseshoe shit), getting an insane head buzz, and sitting around like a retard for 2 hours.

Originally Posted by gridiron

copenhagen works too. didnt know you dipped. not too many people out west dip. nothing like packing some atomic bombs (im talking that horseshoe shit), getting an insane head buzz, and sitting around like a retard for 2 hours.

I started dipping at the tender age of 15 thanks to my varsity baseball coach. Copenhagen for almost 15 years. Not a lot of people out here dip unless they played baseball or are military. I actually quit dipping may 24th of last year, threw my last one in on the way to the airport to go to Hawaii. Best way to quit was to spend two weeks in paradise. Been really good about it too. But woke up this morning and knew I was gonna go but a can and dip the shit out of it. Horseshoes all day my knukka.

Originally Posted by BigZack

I started dipping at the tender age of 15 thanks to my varsity baseball coach. Copenhagen for almost 15 years. Not a lot of people out here dip unless they played baseball or are military. I actually quit dipping may 24th of last year, threw my last one in on the way to the airport to go to Hawaii. Best way to quit was to spend two weeks in paradise. Been really good about it too. But woke up this morning and knew I was gonna go but a can and dip the shit out of it. Horseshoes all day my knukka.

i swear.. everyon says dip is more addicting that cigarettes.. i dip on and off occasionally and never had an addiction. likewise, i smoked cigaretters every now and then when i was drunk/pissed/needed to mellow out and never had an urge to keep smoking. i much prefer chaw over dip. redman is some good shit. used to dip grizzly mint. absolutely cannot stand wintergreen.. shit makes me want to throw up just thinking about it... absolutely horrid.



now you make me want to go buy some redman and chew on some dat dere dixie gum

3/11/13. Full body/ chest emphasis

Still a bit sore from the accident but not too bad. My chest is the only thing still bothering me and again I had trouble getting my rhythm because if it. Still a good day though.

Flat bench: 315x10, 365x9, 405x5,5, 365x6, 315x6, 225x10,10.
A1)hack squats: 450x15, 630x10, 720x8,8. 180x30
A2)db hammer curls: 55x10,10,10,10. 35x25
B1)db front raise:40x15,15,15,15
B2)single arm tricep oh ext: 55x15,15,12,10.
Reg grip cable rows: 300x12,12,10,10,8
Calf raises:200 total reps.
Cable flys: 8x8, 8 second rest.
Wide push-ups:2x25

Left a lot of gas in the tank but I still got a helluva workout in. My first day using full body I was at the gym nearly two hours. Got today done in about 45 min, which is my preferred amount of time in the gym.

3/13/13. Full body/ back emphasis.

Missed yesterday dealing with insurance looking for a new car. It's so stereotypical to say, but car dealers are shitheads and the one I talked to yesterday was the worst one yet. Would have bought the car too if it wasn't for him. Now I'm just going somewhere else to give some other asshole my money.

Deads: 405x10, 455x8, 495x5, 545x 3, 585x1, 405x 8
Bb rows: 315x8,8,6. 275x 10
Incline bench: 275x10, 315x8,6. 275x 8, 225x 10
Cable lateral raise: 30x15,15,15,15,15.
Rope tricep ext: 130x25, 150x20, 180x 14, 200x12
Leg ext. :5x15
Db alternating curls: 60x10,10,8,8,6
Calf raises: 100 total reps.

Body finally feels 100%. I'll feel better when I have a new car though. This will be my first time buying brand span king new so I'm excited about that. Asshole car salesman be damned.

Originally Posted by BigZack

Asshole car salesman be damned.

lol

Glad to hear that you're feeling better, bro.

Originally Posted by gracian1601

lol

Glad to hear that you're feeling better, bro.

Thanks man. I just wish my head would quit spinning from all the insurance and new car bs. I have had the same insurance company for like 7 years, never had an issue. Now that I need the fuckers they have been taking their sweet time. Only thing good is I'm getting a good amount of money for my truck so ill have a lot of extra money after I buy my new car.