Lowerbody ME day...

Yesterday was a busy day for me, with all the packing and eating and sleeping i had to do. Yet, i still managed to sqweek in a lowerbody lift. As i was walking in, i couldnt help but think to myself "its fucking game time" LOL yes I am that guido D-bag that everyone lovs to hate. Anyway heres how it went down

Mild stretching, straight into everyones favorite, Box squats
135X5
185X5
225X3
255X3
275X3 and lastly
295X3

I felt really weak after this b/c my squat should be alot higher. Im gonna really focus on this for the next few months

then went to weighted step ups. I didnt use a barbell b/c the gym has this machine where you have two cables by each side and you grab them and step up on a platform, which i used b/c A)its there and B) it can help my grip
each set was 8 reps/leg
1X40lbs
1X80lbs
1X120lbs

then stiff legged DL's
135X5
185X5
225X5
275X3
315X3
Im really happy with my strength level on those. Ill be back up to my juiced level in no time.

after that did plate pinchers with 10lb plates for times sets
1X40 secs
1X30 secs
1X20 secs
and i was done. I passed on the cardio b/c i had dinner plans with the girlfriend and her dad, who i have never met before and speaks very little english. That was real fun, lemme tell you. But i look at it this way, it had to be done and i got a steak dinner out of the deal!

Max Effort Upperbody, last one for the year, maybe

Today was a good day. I did some things that i'd been puting off for a while. I then rewarded myself with an afternoon filled with Firehouse subs, porn and laying horizontal in front of my new widescreen LCD TV. After that funfilled couple of hours, i decided it was training time. I then suited up, went and attacked some left over turkey and fixin's then headed off to the ol prissy gym. I started with some mild stretching, straight into barbell benchpress.

135X5
185X5
225X5
275X3
315X3. I got that last set quite easy, too easy actually.

I dont know if its the westside training or if its the massive amount of food ive been consuming but Ive been seeing big gains on my strength within the past 30 days. Im happy with that, but my weight control has slipped and its quite noticable... i need to get tha back on track. anyway..

then i did DB incline press

70X5
80X5
85X5
90X3
95X4
100X3
105X3 Those felt real good.

next, seating DB clean and Press
25X8
35X8X2

elevated crunches
burn out sets with 30 sec rest in between X4 sets

then 20 mins cardio half tred/half eliptical.

Tomorrow is my Lowerbody day...... cant wait(man its hard to relay sarcasm over the keyboard..but let me aSsure you, ITS THERE!

DeKiernans Westside for Fat Bastards

So ive been loosely following the modified version of "westside for skiny bastards" training regiment as of the past month or so and i Finally decided to take it a little more strict. So today I did a little more homework and actually planned my training schedule for todays lift. I did an upper body rep day and it went a little something like this little diddy.

flatbench 135 for max reps
135X41
135X30
135X21... that hurt

on to Lat pulldowns
165X10
175X10X2

onto smith machine military press. I did smith machine b/c my shoulder has been giving me shit lately and the motion of the military press is right at the point of the weak spot in my rotator cuff, so rather than risk it, I played it safe.. call me a pussy

135X10X3, pretty light actually IM gonna step it up next go around

then Rope pull downs
some random heavy weightX10X3

on to DB curls,
35X10/arm
40X10/armX2 which was suprisingly heavy. Havent done DB curls in a little while.

Finally, hit it off with the ab circuit. Did a crunch/captains chair leg lifts circuit. My buddy who was at the gym but not joining in on my festivities, did this with me to finish off.
30 secs crunches, straight into 30 secs of leg lifts. 3 sets, one min rest in between sets. CRUNCHES FRICKIN HURT!

Then, in true Tate/wendler fashion, we hit up cicis pizza for a "carb up" as we called it for justification. Hey, cheese has protien right?

OK, this might come as a shock to you all...

....but i just found out. that well, im fat


LOL good ol family guy stuff.

Let me tell you how much ive enjoyed by being unemployed. Ive been training good, eating better, sleeping more and just plain enjoying life. I found out today ill be geting 1100 dollars /month for unemployment, plus my GI bill money, aaaaaand my drill pay. Plus whatever I make with my dad, ill be netting much more money than i did working full time. Its great.

Yesterday i did a pretty BA upperbody max day. I didnt do a new PR but I did put up my best bench effort since i joined the service. Story behind that is when i joined, i lost a shit load of muscle due to basic training and not being able to touch a weight the entire time. I came out 35 lbs lighter and alot weaker. Since then ive been slowly working back up to where I was and Im almost there. Now, if i can just put the two together(weight training and weight control) and meet in the middle eh?

started with lock out press
135X5
185X5
225X5
275X3

Heres when i maxed out on a full motion bench press
355X1 we filmed it and I got it up pretty easily. Feel confident on a 385 X1 by the end of the year

more lock outs

305X3
405X 1/2 I couldnt get this one up, man it pissed me off so i did
315X1 just to prove my manliness

Next was DB rows
90X10X2 per arm
and 90X12X1
next
one armed DB bench press
80X10X2 per arm
then burn out set 90X15, which fricking hurt

then lat pull downs with band press down superset
190X15
210X12

tough day

now on to todays

dynamic squats
135X2
225X2X8 sets
then timed squats to finish me off
135X21 in 50 seconds. I tried to go for 1 min but i almost fell on the 21st and i didnt have a spotter. I was spent

Onto calf press
8 plates for reps X3 sets

then weighted lunges
BWX15
50 lbs weightedX15X2 sets

then one leg legpress
155X10/leg
205X6/legX2

Right now im horizontal and dont plan on changing that for quite some time.

"My best friend is a man, with a lab coat and a grin, i hold my shaking hand, and he gives me medicine"

Apparently I might not be weak.

I took a wek long hiatus from posting here, and mainly its because I havent trained much this week. I started a meal plan that i hoped would be benificial to me but I think it was more harmful than good. It was a drastic change in diet and my body did not like it. What resulted is me missing two training days all together and on thursday i slept from 630pm until 10am on friday, simply because I was drained of any and all energy. This week ive decided to deviate from that meal plan but keep a medified version of it just to keep my diet on track.

Anyway my last training day, which was wednesay the 12th, I did a max effort on TB DL. I started with a dynamic warmup and went straight into DL. I did a few warm up sets stopping at 315. After that, I loaded the bar with 495, sniffed the good stuff and proceeded to pull that bitch straight off the ground. Elliot as my witness, we put it on the board and I stumbled out to meet up with the rest of the schmucks on the street. What was my reward for lifting HEAVY ASS WEIGHT? 4 trips on the prowler and a couple sets of tire sled rows, of course. F'in A Cotton, F'in A. Eh, after that i was pretty well spent and decided to call it quits before the testosterone game started flaring up. I had a feeling my back was gonna be sore as shit the next day and like clockwork, it was. Oh well, I had plenty of rest, thanks to the famined state I was in the next couple of days. Back to training later on. First, its time for some good ol fashioned booty!

-D

Conditioning

Yesterdays training was fun. I was feeling good and ready to train. after the warmup, we did 100 burpies for time. Mac the fighter was there and of course cleaned house with us, but i think we held our own. Then it was buddy team wheelbarrow crawls for 4 sets of 10-15 yeards. After that i was pretty damn spent and sat around for a while in a daze. When i finally came to, I had some conversation with the coaches and i think the outcome was that I am weak and unimpressive but im not sure. After that I did what any self respective testosterone filled iron jocky would do and punched a hard object, this time a huge tractor tire, and quietly walked away.

the ride home sucked.


- I had a witty and impressive quote to go here but I forgot, I guess its my WEAK mind

Training Log for 12/7. Pearl harbor remebrance day!

FUCK THE PROWLER

-DK

A public service announcement on my day off

While I didnt train today, well come to think of it, i didnt do anything today. Ah oh yes, I went to winghouse for a late lunch and i cleaned the upstairs restroom. Thats justification for sleeping till 1230. Anyway, this post isnt about my lathargic day, its about an issue that many of this societies good people are facing. I speak of hating your career, or job, or whatever you do to make ends meet.

As of 04Dec2007 I am unemployed from my full time civilian career,(yes the skinny kid is a part time Hooah in the Army Reserve) and couldnt be any more ecstatic about it. Ive spent a combined total of 5 years at that company (6 years if you count my leave of absence for the service) and It was draggin my down slowly. My unhappiness trickled into every aspect of my life. My training suffered, my diet slacked. My energy was lacluster to say the least and my overall quality of life was degraded. Now that im free of my burden, I hope to spread knowledge to people everywhere. Personal happiness is the main goal of life, no matter what you choose to do in life. I know its a cliche' but life is short(although ironically its the longest thing a human knows) in the grand scheme of things, dont waste a minute of it doing something you dislike. Find something you enjoy and set a goal to obtain it. The prenotion that you have to grow up ASAP and jump right into responsability is what ultimatly drags peoples douls down. So what im saying is, DONT GET CAUGHT IN A RUT LIKE I DID. Get out now. Im not saying lose your house/wife.car, etc, but take steps towards your happiness. If it requires major change to achieve your happiness, so be it. A good friend and trainer of mine once said "if you dont fear it, thens its not drastic enough" or something like that, but you get the point. You must fear change for it to be sucessful. I recently moved out of my home, became unemployed and am on the verge of ending a relationship with my significant other, but i felt that was needed to achieve happiness. Guess what? so far its working!

Big back day

My training day started off with me and big john showing up to Da' Hood, where Elliot was on ground like he just got hit by a drive by, homie G style. Apparently they were doing the prowler challenge, which was 6-40 yard sprints with the prowler plus 140 lbs. After elliot fell into the fetal position, next it was ryans turn. He mans out the sprints and immediatlely says "im good, im not gonna puke." Good enough for me, so I shut the camera off. Not 10 fucking second later, Ryans hunched over dry heaving. Little bastard, chance of a lifetime to catch ol' Hollywood at his worst. Oh well.

Now, to my workout. We start out with a abbreviated warm up and go straight into tire flips. I jump on the 600lb tire and man out 3 sets ranging from 4-7 reps. After that we did sandbag carries for 40 yard carries X 3 sets (200lb bag)

Next, Trap bar DL's
135X10
225X5
275X3
455X1(which is a new Personal record with the trap bar)

after that i finished with 100 sledge hammer slams broken up into 2X50 sets.

Backs kinda fried right now, in fact I dont really wanna move. Unfortunatly I have to b/c i dont think that stench I smell is the dog.

Shower Time, Bitches!

Fat kids DID infact rule...

In the Roman empire, Social classes had a very noticeable split. If you were poor, that meant that you might not know where your next meal would come from. With that said, a person of larger than average size was concidered wealthy and plentiful, therefore they were the desireable person, over a less than average size person. today, anyone of any size can be wealthy or plentiful so the ame standard doesnt hold true. My point in this rambling is this, Fat kids today have it rough with the taunting and tormenting todays youth give. So this is what I say to fat kids everywhere; Dont give up hope! Trends and past traditions always come full circle back in style. It may not be in your lifetime, but someday, somewhere, Fat kids will be the shit, AGAIN! Of course i cant sympathize, ya know being a skinny kid and all....

Today was a great day in the life of the skinny kid. A huge burden that has weighed upon me for almost 6 years was unloaded(more on this later). So what did I do to celebrate? Well first i slept, slept alot actually... till about 1230pm. Then i got up and did my other two favorite things; Eat and train. Went down to Da' Hood and hit up some upperbody goodness, Bodybuilding style. We started with Floor presses and heres how that went down.
(all sets with 160 lbs of chain)
barX10
135X10
185X5
225X5
275X2
315X1

After that, we did pull ups
4sets X 6-8 reps

incline press was next
75lb DBs X10
80lb DBs X10
90lb DBs X10

then lat pull down super seted with band press downs for the tri's
150lbsX20
200X15
220X12

I went through a KB routine after just to get some cardio, then went and ran for a couple mins to do the same.

I need to start running more, as i have a PT test coming up in Jan. Im gonna focus more on that, so yeah. Great day, tomorrow should be better


remember, dont give up hope, tubby. Someday soon!

Training in the 'Hood

So today, i woke up and didnt feel like doing anything, so I didnt. Kinda felt like "Hollywood" Ryan Magin for a day. So around 530 i head down to the strength camp in sout st pete, aka "Da hood" and get ready for a good "sprint" day. We do the warm up, with some bear crawls added in for everyone cuz i was being a smart ass. Ok thats over... straight into the workout.. no break, no breather, no bend over and lube up, just straight into the anal raping.

We did reaction sprints with a raquetball first. Starting in the bottom pushup position you jump up and catch the ball being dropped by the coach before the 2nd bounce. 6 times through with that and we were just getting started. After a random run through with a 40 yard dash, we get into the meat and potatoes. 4 sets of this little gem of a workout they created

10 burpies...immedately into a
30 yard sprint then
10 pushups and then
30 yard backwards run.

4 sets, 1 minute rest in between. After that we did a relay team prolwer push to subway and back. Ended up pushing it 3 times, but not half as much as Matt Vass did. He was layed out for about 30 mins, including the ride back to civiliation. We had some ghetto kids gawking at us pushing that devil contraption, probably thinking that we were sick sadistic crazy fucking white kids, well minus arthur.... hes about as dark as they come (love ya buddy). So now im laying here, contemplating if im gonna go to work tomorrow or if i want another lazy day. Only time will tell.

Tomorrow is one of My BB day and i gotta run, unfortunatly. God i hate running. Why cant fat people be as cool as skinny kids. I think im living in the wrong period of civilization. Fat people used to be the shit.

maybe again

lets see if it works this time!


if not, here is the direct link http://i7.photobucket.com/albums/y286/BenchinU/2006-11-05.jpg

something to chew on

No training today, as its my heavy sleep day, but i do have some insightful information for all the guys who have an excuse for any reason as to why they cant obtain thier goals... here ya go,

and here is some big booty motivation for you slackers, including myself

skipped a day

Ok, so wednesday i trained at strengthcamp with ryan and elliot. Ryan has this new unholy contraption that was probably created by the same sick fucks who thought up Saw 1,2 and 3. Anyway, its called the prowler and to say this thing is brutal is to say that the sun is "kinda hot." we did 5- 60 yard sprints with this push sled, 2 of which were weighted with only 50 lbs. Out of all the squat days , lunge till i puke days and DL days in my life, ive never hurt this bad. I did my best to hide it from ryan cuz he goes home and gets off on this sick and twisted form of Quote""" Training"""" but it was no use. i was crying like a baby who just sucked down a bowl of creamy shit. After we rolled ourselved back up to the gym from the street, we did a couple sets of tire flips just to completely fuck my nervous system, then called it a night.

now Later on that night we all did the usual wednesday night Green iguana thing and I of couse had to be drug on the dance floor. So there i am,looking like Corky from "life goes on" out on the dance floor, just a flaling around trying to not collapse under my own weight. My legs were shot.

today i went to bodymill to do some BB training. I got there and of course it was }skinny kid with abs and hot chick" night at the gym. Needless to say im neither of the above, so i felt out of the loop. That eventually affected my training for some reason and i didnt get a good back workout in. So, that said I got pissed at myself and went up stairs and smoked the shit out of me basic training style for about 12-15 mins, Just to make sure i got some kind of result for attending my training today. I hate it when i get those days where i Just dont want to do shit..... and the hot chick with shoulders comparable to mine training next to me didnt help AT ALL!




Diet? Diet is good. I kinda sharted breakfast up with an egg and cheese sammy and a sausage egg and cheese breakfast burrito, but the rest of the day was good, despite my offices devilish attempts to keep me in my currrent state of fatness. Alas, i thawrted off all attempts and survived what i afectionatly now call "the 12 hours of suck!"


i think im gonna publish this now, this shit is too "witty" to keep to myself.

bubbaaaaaye-Mac(supertroopers)

leg day .........

For any serious lifters this is the day of doom. I step under the bar and i know its coming... anyway, i went light today b/c i know im gonna get my ass handed to me tomorrow by the prowler at Strength camp.

here it was
super set Back squats(135lbs) and weighted lunges(50 lbs)
1 set 10 squats 20 lunges
2nd set 8 squats 16 lunges
3rd set 10 squats 16 lunges

then did pistol leg press with 2 plates for alot of reps X3 sets per leg

seated calf press with 8 plates for 3 sets.

and a makeshift donkey calf raise with 4 plates for 3 sets

diet was good today. cheated and had some corn chips with my salad at moes, but ill live.

good fight good night.. goin to the winger


{insert witty sign off line here}

Whats a blog?

First of all, this is posted just for my own personal records, and be able to store it online. For anyone who happens to stumble across this, keep moving. I'm a sarcastic ass and you probably wont enjoy my retarded writtings. Im using this not only to track my training progress but to track my mood, via my stupid comments jokes and oppinons.

Got back on the Horse today after letting my progress slip for the past 3 weeks. I have a short term goal to be at 245lbs by the first of the year ( im 266 as ot today after my workout) and a long term goal of being at 220 and put up a 405X1 rep max on the bench by Feb 28, 2008. I know i know, i used the douche bag "bench reference" but thats what im strong at and I measure my progress in strength by that and DL. Today my diet consisted of:

oatmeal bar/35g Protien shake
chicken sandwich/apple/unsweet tea
handfull of dry roasted peanuts(pre train)
Protien shake/handful of dry roasted peanuts(post workout)
Chicken breast/random vegies

Training:
Flat bench
135X10
185X5
225X5
275X3
315X2

incline dumbell press
65X10
80X5
85X5
90X5

Widegrip machine press
140X10
180X5
220X5
270X5
320X5

cable tricep press down
3 sets 10-12reps all plates on machine

dip machine
3 sets 12-15 reps 180 lbs on rack

was a pretty tough day. lots of sets, but it was go0d.

-Donnie