Back from holidays. Time to get serious. Less than three months to Nationals and I've got a new squat suit to fit into.
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Back from holidays. Time to get serious. Less than three months to Nationals and I've got a new squat suit to fit into.
hey man, which Nationals are you going to? CPU or CPF? either one will be pretty cool
GPC ( global powerlifting ) also thinking about doing RAW but that got moved from Aug to July and I work almost everyday in July.
Now the worst possible thing has happened . Our gym has closed down and been taken over by the owner of the bldg due to NO payments. So I have been forced to join the rec center . This place has no more than 70lb db's . No bench press , no squat rack and maybe 400lbs of weights with only a flat bench and a smith machine. Lots of cardio equipment and lots of other useless machines.
I am going to have to drive a few hours to get to a serious gym a couple tImes a month in order to get some good heavy work done.
"I will make this work and I will compete"
BS training today at rec center..... Yeah !
Positive note:
great rehab place . Did more stretching and foam rolling then anyhing else. Also grabbed a small ( 2" ) medicine ball for shoulder / chest digging.
Drank 4l of Xtend ( bcaa's ).
Flat bench
4x16@ 70lb dumbbells
smith machine flat bench ( WTF ? )
135x12
225x8
285x5
305x5
chin ups
dips
hammer db curls
pulldowns ( triceps )
tricep face extensions
I will be bringing my bands next time so that I can increase the db weight and use them for squatting.
There is always a way to get stronger I just have to use my head a bit.
news about the gym is horrible, no room for a power rack at home???
Not really , but if it stays this way for much longer I WILL make room somewhere.
that sucks bro, I will be heading to the Court here in a couple wks once I get back from Texas with work ;) ....hopefully something will come of it!
Nice !
Did you talk with Daryl ?
nah still stuck in Texas, but once I'm back in AB I will be fosho, I'll let ya know what happens either way bro..
Right on.
Hopefully it's still around by then. I know people that are looking hard into this.
If you come up and I'm not working I'll buy you a beer.
I know hey, jst my luck lol....whatever happens happens I spose though.Quote:
Originally Posted by Talo
I will let ya know bro, we'll def have a brewski man!! maybe at the o'l ripper bar LOL, been there a few times haha
I've been doing cardio all week , but as for weights I haven't moved much .
Last night -
Seated DB press
3x12 @ 70lbs
Seated BB shoulder Press
100x10
150x10
200x5
220x3
Chin Ups
3x10
Tricep pushdowns
2x20@65
Looking for a place to squat tomorrow.
A quick pic of my fat ass at 240lbs
Going to start weighing and writting down everything I eat again as I need to get back in control to be at 220 for the end of May.
March 12
squats
100x12
150x10
190x8
240x5
280x5
320x5
370x3
410x3
this was done RAW ( no briefs ) . I normally use briefs every time I squat. Since u haven't squatted in about 3-4 weeks I knew it would be hard. Weight has come down a fare bit , but I should be able to get this back quick.
Hamstrings are killing me way more than the quads.
Dumbbell lunges around track with 30lbs
45deg back extension with 45lb plate.
Finished off with stretching and foam rolling.
With only 12-13 weeks to go till Natuonals I think I'm ****ed when in comes to breaking my old records.
March 13
bench
100x12
150x10
190x8
240x5
280x5
300x5
180x12
incline db press
3x15@70lbs ( heaviest db's this place has )
cross body tricep extensions
3x12@35
dips
2x12 ( bw )
tricep pushdowns with machine
2x15@80
seated curls with machine
side raises
3x15@50
stretching and foam rolling to finish off.
Mmarch 15
Bent over tows ( 45 deg ) inside smith machine - retarded !
12@100
12@150
10@190
One arm rows
3x18@70lbs
Pull ups*
3x8@bw
Seated cable rows
3x10@150
Rear delts ( cable )
3x15@
Abs
March 17th
I've got golf elbow bad and I'm unsure why .
Legs
10 min X-Trainer
Leg Extensions
3x12 @120
One Legged Hamstring machine
3x12 @ 80
DB Lunges
5x12 with 32.7lbs
Squats
135x10
225x10
285x5
315x5
385x5
The end.
PM - Cardio.
30 min strider.
Stretching and Foam rolling .
Shoulders are feeling a lot better . I've been taking a small 3" medi ball to them . Hurts big time , but making a huge difference.
Instead of doing the GPC Nationals at the end of May I think I will be doing the Western Canadian RAW event at the end of July.
With the closing of my gym I have not been able to get in any gear work so instead of stressing and looking for a place to train I will take an extra 2 months , recalculate and attack !
March 19th
Foam and Medi Ball Rolling - Target Shoulders ( Right shoulder is 100% better now , no pain at all while I roll it out , left still needs work )
Cardio - 5 min
Seated Shoulder PRess
50x12
135x8
185x8
225x5
225x3
135x12
Seated DB presses
3x10@ 70lbs
Face Pulls
Cable Rows
Plate Swings with 25lbs each hand
30 mins Cardio to finish off.
Day of rest
Bit of cardio to do.
30 min Cardio
Abs
More Cardio and stretching.
Got half my order from TS today so I've increased my BCAA's to 40g per day.
More Cardio.
Being injured sucks !
Cardio again ! Rumor has it that someone has bought the gym. Hopefully this is true because I miss deadlifting and benching.
I had a bowl of ice cream last night around 9pm and what a mistake that was . COuldn't get to sleep for about 2.5 hrs after that.. ****in sugar !
March 26th
Squat
135x10
185x8
225x8
275x5
315x5
375x5
395x5 - basically all the weight in the gym
Lunges with 50lb barbell behind back
3x12
Leg Extensions
3x20
Leg Curls
2x20
Cardio for 15 mins
Stretching to finish off
Side note - Tried fixing my iphone screen. Put everything back and notice that I busted a connection removing it.
Should have just left it alone.
AM cardio.
Also fixed my iphone . :)
lol at you squatting all your gyms weights!
Funny , but sad .
March 28th - Cardio
March 29th - Cardio
March 29th
flat bench
95x12 ( fast )
135x12 ( fast )
185x10 ( fast )
225x8 ( fast )
285x5 ( normal )
315x4 ( N )
365x2 ( N )
flat db press
3x15@70 ( 3 different styles )
one arm tricep pull down
3x15@35
30 mins cardio
night weight is 240lbs but bf is down.
March 30th
30 min cardio and finished off with some fallouts. Been awhile since I've done these.
You should see the looks I get at the rec center. Walking in with my chuck's on , green bands and my EFTS shirt, haha .
Wait till they see me squat and bench with them , I would bring in chains too but I would prob get kicked our.
Line starting to appear down my middle , so that's good since I'm at 240lbs :) .
March 31st
40min cardio and foam rolling / streches.
Decided to increase the cardio by 10 mins , it will stay like this all week.
Carb up meal was 4 slices of neat lover pizza .
April 1st
40min cardio after a long day at work.
April 3rd
skiing in Japser :)
managed to sneak in an upper body workout also.
April 4th
more skiing. Legs are hurting today , but I'll manage to get this day in and rest tomorrow.
Skiing was amazing ! Calves , quads and feet are killing me !
Ate more carbs than I wanted to , but I no doubt burnt that off . Back on night shift and back on pro/fat.
Stepping it up to 1 hr daily.
Split up into 30 min sessions. First was done at 7:30am and second was done at 2:30pm.
Feeling good . Weight is dropping slow but the mirror looks better :)
Hello Cardio ! Anothe 60 min ( 30/30 )
Along with some Fallouts and stretches.
I know I'm getting weaker , but there is talk about the gym re opening soon and I'm also making a trip to the city this week to get in a heavy DL session.
Night weight at 236.
powerlifters dont do cardio do they :D
what are your goals right now Talo?