Talo's training and video log

Quote:

---

Originally Posted by LondonMuscle

powerlifters dont do cardio do they :D

what are your goals right now Talo?

---

Not usually :)

I've been living off cardio and dropping bf nicely. Focus right now is diet and cardio. I will be lifting in the 100kg class , so I've got about 15lbs to drop.


Main goals are Western's in July for the RAW event , then the World's in October.

However , I'm having a hard time training heavy because I don't have the proper equipment. The down falls of living in a small town , when your gym closes down you don't have many / any options.

I was trying to do what I could at the rec center , but I started getting small iritations ( not quite injuries ) from squatting ( shins and knees ) )and benching ( wrists and shoulders ) with the only thing they have - A Smith Machine !.... This piece of equipment should not be around anywhere , IMO.

A few times a week I will focus on my accessory work ( triceps , lats , shoulders , biceps ,core , etc ) but not enough to increase any strength to where I was or want to be.

Lots of pushups and band work out here at work too.

30 min cardio

extras:

db press
front and side raises
overhead extensions
cross body extensions
rope pulldowns
hammer curls .

I need to get in and get some accupunture done on my elbow / inner forarm.

Another 1/2 hour plus some time in the pool with the kids . That has to be the best thing about this center.

Played squash for just over an hour with my wife . Great way to get in some fun cardio.

Came home ate some eggs and went back to do a half hour on the treadmill and swimming with my boys .

Got my AA supplements today so I will start another log on those. It is a mass combo , but since I'm dieting and doing lots of cardio my goal is to maintain strength and of course muscle.

Made it in to a gym finally!! Weak as shit.

Gold's

Deads
135x12
185x10
225x6
285x5
315x3
365x3
405x1
455x1
475x1
Quit because my grip failed and a tore my hand up bad so I couldn't hold the bar anymore. *

Squat

225x5
275x5
315x3
405x1
455 x1

Front squat machine.
this is a Neat piece of equipment .
Started with 4 plates and moved on to 6.

Also , found a back room with a 400lb tire and flipped it a few times.

Squash day !!

Along with chest

db flyes
db presses
push-ups
and a few stupid machines.

45 mins on the tread.

Foam rolling and stretching - focus on quads and hams.

Sorry to hijack but what is foam rolling ????? oh yeah and incase I have not said it before great log.

No need to be sorry.

Here is a quick link for you http://www.canadabodybuilding.com/fo...ad.php?t=13488

Thanks for checking out my journal :)

Thanks man that is really cool although I have to say the adductor video boardered on soft porn lol Do you find that helps alot. I have coverage for massage theropy and am going to start using it soon I think.

I try to get a massage ( deep tissue ) atleast once a month . In between those I always use the foam roller for my back , hams , glutes , and quads. The one at the gym is a green one and the one I have at home is a white one that is a lot more dense and hurts that much more :)

I also take a tennis ball or a small medi ball and roll out my shoulders and my chest . This has helped my shoulders 100% .

I do find that if I don't keep up with the rolling and stretching it doesn't take long to get stiff again . For me just waking up in the morning and doing some quick stretches helps me big time , then later in the day I will take a good 15-20 mins and use the roller.

I know you can buy them at fitness depot ( and places like that ) , online or some people even make their own from pool noodles or pipe.

Cardio !!

also:

Banded abs
Fallouts
Banded pull downs
Banded Face Pulls
Banded GM's

My last two days have been not the best for dieting.

Cardio was spent playing squash and a round of golf.

Also got in a decent chest workout , but nothing to write about.

Skipped Cardio today.

Starting back on nights so I will do some tonight ( 45 min bike ride )

Here are some pictures - Small progress , not much but atleast I feel I'm moving the right direction.

And one from my last dead lifting session . The damage done a week after.

More ****in cardio today.

Also starting to get the boys ready for basball season... Need to teach them to hit and catch ( basically not to be afraid of the ball ).

Now that I've got my plates ( some blind flanges from work with a 2" whole machined in ) I'm working on getting some chains built

I think I'm going to go with this.

2 x 1/4" chains - 8ft long ( one for each side )

16 1/2" chains - 2 ft long . With snap hooks .

This way it will help cut cost and with the 1/4" 8' long chains I wont have a problem setting different heights.

Going old school training is the best for a home gym.

Always looking for more plates :)


Still doing cardio 4-5 times a week.

I just scanned through the last 3 pages. cardio cardio and more cardio. You're going to be skinny if you keep that shit up.

I found the first thing to go when I lost my 40" waist was my squat. Taking 6" off my waist took 20 pounds off my squat and I still haven't built the core strength to make up for it. I look a heck of a lot better but a thick middle really helps the squat.

Man , my lifts ( all together ) have gone down. A combination of diet and no gym to train heavy really hurts.

Squatted for the first real time in about 3-4 months yesterday and holy crist I'm a weak bastard.

400lbs felt like 1000lbs - I did put it up for 3 reps . Then I tried 500 but unracking felt way to heavy.

I need to get some 25 lb plates so I don't take such big jumps.

I've got a long way to go in order to catch Short Dave , but I will :)

man that fkn sucks bout your guys's gym bro!!! But at least your making shit work still so PROPS to ya brutha!!!!

There is always a way to stay positive in a bad situation.

Deadlifting tomorrow.

Going to be planing out my training for the next 2 months and see how much strength I can get back . I feel if I can squat 500 , deadlift 500 and bench 350 + I will do alright in the 100% RAW event at the end of July.

Not sure if I'm going to be doing a program that I've done or just make something up . I do know that 1/2 , 1/4 and 1/8 squats / dead and bench will be a staple in my training for the next while :)

Squatted today . Missed a 385 ( below par ) . This is horrible . I won't be catching short Dave any time soon.

Rack pulls yesterday - 420 with chains for 3 .


Boooooo!

If this keeps up I might actually catch up with you guys. :) woo hoo.

I welcome the competition .

Bench today - 275 x 2

basically took the week to see where I stand so I can plan out my program.

My major issue is not having the 25's and 10's for smaller jumps. I can make due but still.

Weight 105kg's - need to drop 5kg's to make weight.

Deadlifts

warmup was 4 sets of 5 partials @ 265

full dead
2x4@265
5x1@425

too big of jumps ! But I do what I can.

Chin ups 3x10 ( in between deads )

bent over rows
3x10@205

quick workout , trying to get some kind of conditioning in while my strength comes back.

Floor press with reverse greens

2x10@205
2x3@365
1@425
3x5@425 added purple bands
Purple bands really helped take the weight off !

Banded face pulls 3x20
Banded tricep pushdowns 4x20
Overhead tricep ext - bar only.*

I was just looking at the Canadian Records for 100% RAW for the 100kg class . The total is almost 1100lbs. I can and will beat this , hopefully smash it :)

Only 1100 @ 220 pounds? That doesn't make much sense. 4,5,6 should be very doable for a strong guy in this class. An elite lifter can probably push that number closer to 2000.
Get your name on the list while you can, it won't take many serious lifters to put that number somewhere intimidating.

Quote:

---

Originally Posted by tiramisu

Only 1100 @ 220 pounds? That doesn't make much sense. 4,5,6 should be very doable for a strong guy in this class.

---

I agree. I don't PL but I could easily beat that. Granted I am in well over 220lbs but still...

I'm pretty sure I have 1500 in me in the next couple of years at 220 if I stay fairly lean. I can push just around 1100 now with my bum shoulder, 315, 385, 425 (1125). The squat/dead are a lock. My left shoulder might only give me 290 this week.

.... But I'm not terribly strong. I know one young fellow, the kid I want to beat :) from the university football team @ 210 who could definitely put up 1400 and he's not a powerlifter by any stretch.

I know and that's why I'm pumped :)

The Canadian record is 175kg , 125kg , 185kg = 485kg total ( 1067 lbs )

The World record on the other hand is much different with a 1695lb total.

You have to remember there is NO gear , only a belt and this is a drug free event.

I think in Canada more people go to other fed's like the CPU which is also drug tested , but I think they let people use wraps and suits .

For the 110kg class no one has even set a record yet. Population is going to play a huge part in this.

http://www.rawpowerlifting.com/recor...RecordsMen.pdf

I've done a 500 squat , 550 dead ( my grip sucks) and 350 bench before - All raw. However I wont be close to those at this meet , but for World's in October I should be back or higher.

ok the drug free part would slip me up a bit lol

great lifts for drug free!

Yeah I thought I would get a couple in before I make a switch to the darkside :)

more fore recovery reasons when I do go on. Age is not on my side here , lol '

In the wonderful world of powerlifting there's tested and drug free. I would have a very hard time believing the majority of heavyweight/superheavyweight elite power lifters are anything close to drug free.

I like to believe the olympic lifters are "mostly" drug free because it makes me feel better than thinking they are all cheaters.

Squat

165x8
165x5
165x5
205x5
265x5
325x3
390x1
420x1
420x1

below par.

Good mornings
165x10
205x8
265x5

stiff legged deads
265x3x10

done!
Squat is slowly coming up , got stuck at 385 last week.

Off to the dr to get my blood results.

Test results.

HDL - 1.27
LDL - 5.24
Total cholestrol - 7.06 ( said normal is 5.2 )
dr said cholesterol is to high , then I asked about the hdl/LDL levels and that's when he gave me those results , he wouldn't have even given them to me. I think the ratio is ok , but I need to look something up.

Didn't get my testosterone levels back . I guess they take about a month .

I asked him if I could get a script for clenbuteral , but he didn't know what that was so he googled it ! I just hit him up with the exercised asthma , but he didn't like that idea.

Really all I wanted was my testosterone levels. Oh well I will call them back in about 2-3 weeks.

Quote:

---

Originally Posted by Talo

.

, he wouldn't have even given them to me. .

---

Wander why they do that? The same happened to me only i didn't think about asking (first time getting blood work)

Because he's not the best dr I've seen . Once he gave me those two numbers he followed up with " the ratio isint that bad at all, but it's your total that I'm worried about " .

That doesn't make sense to me.