Oski's no bullshit attempt v.fuck excuses/flame away

Discussion in 'Training Logs' started by mcoski, Apr 19, 2010.

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  1. mcoski

    mcoski New Member

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    Don't feel like reading all this? Don't give a fuck. IF you are interested, read this or my blog and comment. Good or bad, love it or hate it, flame away. And from all the seasoned guys all the help/criticism will be greatly appreciated. This is for any of the hardgainers out there that think you have it hard. This is for all the fucking excuses I ... or you have ever made. Time for a change :big grin:

    Took a 9 month hiatus from working out and the past month decided I wanted to get back into it for personal reasons. Before the most I weighed was 153 (from a 120~ish starting point). Gained a lot of fat, but overall looked a fuck ton healthier. That 9 months of shitty 'eating' and muscle atrophy brought me back down to 120.

    Background: my profession allows me a fuck ton of freedom in terms of time, I play poker (sup Ish). With this free time, I'm gonna try to fully dedicate myself to the goal (hitting 165-175 lbs). Diet is being split up into 5 set 'daily menu's that I can choose from. Everything weighed, everything measured, everything logged (this to me has always been the hardest part of this 'lifestyle/commitment'). To get over the 'I don't feel like going to the gym' I spent some money for a home gym (not fully done, but it gets the job done for now).

    [​IMG][​IMG]

    Here are starting pics: will get BF% test later (Omron doesn't work on me) not that it matters one bit. I'm clean bulking up (not really in the mood to gorge 5-7k calories a day again and feel like shit). Macros/daily logs in my blog (35P/40C/25F) I want to do this slowly and right and be happy with the end results. If I can get .5lbs of LBM a week then I'll be happy, if I can get 1lb per week through noob gains even better. I'm in this for the long haul.
    Relax front/side/back
    [​IMG]
    [​IMG]
    [​IMG]

    Fuck I'm skinny.

    [​IMG]
    [​IMG]
    [​IMG]
    [​IMG]
    [​IMG]

    Current Actual 1RM (gotta start somewhere :wtc:):
    Squat: 135 (a2g)
    Deadlift: 245
    Military Press: 95
    Bench: 115

    Height: 5' 11"
    Current Weight: 120.0

    Supplements:
    Whey
    Creatine
    Glutamine
    Jack3d

    Let's see how far this goes :run:

    P.S. I know its a lot to read, I like to write.
     
    Last edited: Apr 19, 2010
  2. hodor

    hodor Active Member

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    please eat some food
     
  3. mcoski

    mcoski New Member

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    04/18/2010

    First day I get to use the power rack for a full workout. Before this was only used for finding 1RM.

    Wendler calls for 90% of 1RM then % base lifts off that. Will show the calcs (tell me if I'm doing them wrong) for the first few days.

    1RM Squat: 135

    Dynamic Stretching/Foam rolling

    Leg Day:

    Figures rounded for ease

    Squat

    .65 x 120 = 80 x 5
    .75 x 120 = 90 x 5
    .85 x 120 = 105 x 14

    DB Lunges (unilateral work):

    30 x 10(per leg)
    35 x 10
    35 x 8

    BB Calf Raises:

    105 x 15
    155 x 10
    155 x 8

    Figured with my limited equipment, this should suffice for the 'A1' day for legs. Let me know where I can improve on this. Squats were all A2G (I'm strict on form, fuck how much I can lift).
     
  4. hodor

    hodor Active Member

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    That's a pretty ballin home gym setup I must say
     
  5. mcoski

    mcoski New Member

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    craigslist and a local OTer/friend made this setup a LOT cheaper than you would expect. Still need to get a lat machine, a better bench (FID), and dip bars.
     
  6. tkluu

    tkluu New Member

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    baller setup
     
  7. mcoski

    mcoski New Member

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    Just did cheap man's contrast hydrotherapy. 30 secs of freezing cold water/30 secs of burning hot water. On/off for 8 minutes. I did this before the first time I did any lifting (about a year ago) and it feels good. The first cold segment is always a religious experience ;) But gets the blood flowing good for me.

    Haven't put this into use yet, but interested in seeing the results. I know there's a fuck ton of information around and everybody has their opinion on this shit, but I love taking in all the knowledge I can.

    In the case of contrast showers and relative to strength training, I'll make the following recommendations:
    1) After a high intensity workout (strength or speed-strength work), alternate between 30 seconds of cool water (but not too cold) and two minutes of hot water.
    2) After a high volume workout (hypertrophy or strength-endurance work), alternate between 30 seconds of cold (as cold as you can stand) and two minutes of warm water.


    http://www.tmuscle.com/free_online_...ining_performance/7_secrets_to_rapid_recovery




     
  8. mcoski

    mcoski New Member

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    pretty much what I do, but I put plates on the ground to get a better extension. Gonna just do a calf block or something. Found a calf machine the other day by Body Solid for $50 but missed out on it.
     
  9. mandrew

    mandrew New Member

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    :cool: home gym looks pretty good. That lat machine and maybe some form of calf raise apparatus will pretty much make it perfect IMO. GHR would be dope too.
     
  10. mcoski

    mcoski New Member

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    Thanks. Being asian I'm always looking for a good deal so I'll hold out for a bit and see if anything pops up on CL.
     
  11. mcoski

    mcoski New Member

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    Woke up pretty early today (noon :bowrofl:) and decided to eat a good breakfast and then lift. Before lifting did my foam roller shit and did about 15 minutes of dynamic stretching/warm up. My body, especially hams/quads were really tight, but the foam roller got it pretty good and the blood started to flow pretty good.

    I load up on complex and simple carbs before lifting and take 1 scoop of jack3d.

    Definately gonna need some criticism/feedback for todays workout.

    Military Press:

    Warm up
    60 x 5
    70x5
    80x12

    Dips:
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    [​IMG]

    Did dips by using two Oly bars in the power rack on the bars. No stability issues, they never moved when doing dips. This does seem a little wider but I got full ROM on my dips. Can't wait to start adding weight, this seems a little high volume to me, but experts can chime in. 1) Wendler calls for 50 reps (weighted) or 100 reps (unweighted) - this will be challenging. 2) Is wider good/bad/neither?

    WG Pull Ups:
    BW x 10
    BW x 10
    BW x 7

    Taking 90 sec breaks in between sets for assistance exercises but thought I might need a little more (especially after struggling on third set). 3-4 Minutes between main lift sets (as per 5/3/1). Of course this is different from individual to individual.

    BB Shrugs:
    135 x 10
    135 x 10 (Probably should have upped weight on 2nd set)
    155 x 12 (I think this set could have been more as well, but definately noted).

    I think this is where I should have pushed myself. Didn't have problems with the exercise other than I didn't load up more weights. I did double overhand grip for this, but have read it doesn't really matter.

    Note: last set I felt like I tweaked my neck a little, might be time to start stretching/warming that up as well prior to workouts.

    PWO Drink: 2 scoops ON whey, 5.5g creatine, 5.5g glutamine.
     
  12. mcoski

    mcoski New Member

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    Took 4/20 off and :420: the whole day and keep pumping food into my body.

    4/21/10

    Woke up feeling pretty anxious to workout but body was feeling tight. My neck got tweaked last time doing BB shrugs, but thank god it didn't bother me today, massaging and some temp therapy helped clear that up pretty fast.

    Was deciding what accessory lifts to do with DL day, here's what I came up with. A lot of volume, but my body felt good the entire time (1.5 scoops of Jack3d pre).

    Dynamic Stretching + Foam rolling (this is the shit...period)

    DL (90% of 1MR = 220.5)


    Warmup: 90 x 10
    Warmup: 115 x 6

    .65 x 220.5 = 145 x 5

    .75 x 220.5 = 165 x 5

    .85 x 220.5 = 187 (185 + collars) x 12

    Bent over BB Row
    45 x 10

    75 x 8

    95 x 8 (dialing this down for last set, seemed a bit hard at the expense of good reps)

    85 x 10 (felt better, im sure 90 lbs in the 8-10 rep range is perfect)

    Face band pulls

    1 x 10 (19lb band)

    1 x 15 (23lb band)

    1 x 15 (23lb)

    Not that it matters, but I looped these around the pull up bar on the rack, so 2x resistance with the band? I'll get a pic up later.

    For these, I almost take a just above parallel squat position and pull angled down to my face. Saw many variations on how to do this, but I'm guessing the combination of my light weight and lack of stabilizer (or muscles for that matter:rofl:) prevent me from just standing straight up and doing it without just getting pulled forward.

    BB Curl

    45 x 10

    55 x 10

    60 x 9

    Ab pull down

    1 x 20 (23 lb band)

    1 x 20 (23lb)

    1 x 25

    1 x 25

    Once again not having lat pulldown attachment yet, these are great. This is how I do 'em: explosive concentric (hard exhale), hold the crunch for 2 secs (I think mind/muscle connection here is something to work on and hold breath), then slow eccentric movement with slow exhale.

    BB Calf Raises

    105 x 10

    160 x 10

    160 x 10

    175 x 12 -felt good here, had a surge of power kthx Jack3d + Air that I Breathe (All that Remains)

    Oblique Band Twists (Up -> Down)


    23lb band x 15 x 4 (each side)

    Personal notes: 1) with accessory lifts still trying to find where I feel comfortable but definately pushing myself in terms of numbers - just a reference dont care how much I'm lifting at this point 2) Body has been recouping wonderfully, sleeping 8 hrs a night minimum with several small naps during the day (Yes...I take naps all day :naughty:). 3) I know Wendler 5/3/1 is all about slow but steady progression and a light start...so I've accepted this, wish my DL workout felt harder, but last set pushing for 'as many as you can' feels great. 4) One thing I'm liking about 5/3/1 is how it allows you to choose your other lifts besides the main 4, but it's requiring more thought then I want to put in when I'm :420: :hsd: 5) Really trying to focus on form, mind muscle connection, the perfect rep, and really pushing myself.

    Off to play some 5/10PLO Tonight :run:
     
  13. mcoski

    mcoski New Member

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    Bench Press

    (90% of 115 = 103.5)
    Warmup: 45 x 8

    65 x 5
    80 x 5
    90 x 14

    Incline DB Press

    30 x 10
    35 x 10
    35 x 11

    Incline DB Flies

    20 x 10
    25 x 10
    25 x 11

    Narrow Grip BB Bench

    45 x 10
    70 x 8
    65 x 8

    Ab Pull Down Band
    3 x 15

    Oblique Wood Chopper (band)
    3x15

    I want boobs :wtc:
     
  14. mcoski

    mcoski New Member

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    4/25/10

    Squat
    Warmup (.4 / .5 / .6 of 120 x 6)

    .7 x 120 = 85 x 3

    .8 x 120 = 95 x 3

    .9 x 120 = 110 x 17

    Lunges

    35 x 10
    35 x 10
    30 x 10

    I fucking hate lunges, but my body loves them :(

    BB Calf Raises

    135 x 10
    185 x 10
    205 x 15

    Standing palms up BB BTB curls

    95 x 15

    115 x 10

    115 x 10

    115 x 10

    15 minutes on the heavy bag
     
  15. Memor

    Memor Active Member

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    I'd definitely up the max weight if you're hitting 17 reps on your 3 day. That makes it somewhat useless. Adjust it so you're still getting reps done under heavy weight...it'll also help you fine tune where your maxes need to "start" from on this routine for your future waves of it
     
  16. mcoski

    mcoski New Member

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    yup, that one threw me off a bit. My starting weights were all ACTUAL 1MR. so a little confused. Maybe because 1MR was done a2g as opposed to parallel and that set was parallel. I know...keep it consistent and don't fuck around :nono: :hs:
     
  17. mcoski

    mcoski New Member

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    4/26/10

    Dynamic Stretching + Foam roller

    Military Press


    45 x 8
    55 x 6
    65 x 3
    75 x 3
    80 x 12

    Dips:

    BW x 5 x 10

    WG Pull up

    BW x 12
    BW x 12
    BW x 7

    BB Shrug:

    135 x 10
    185 x 10
    205 x 10
    205 x 8

    Oblique Band Twists (Up -> Down)

    23lb band x 4 x 15 (each side)
     
  18. Memor

    Memor Active Member

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    A lot of it is noob gains too. You started weighing less than several of the dumbbells in my gym - and so your basic 1RMs will shoot up fast. Keep adapting the %s to those, and gradually the quick gains will level and you'll have more consistency with setting the program weights up.
     
  19. mcoski

    mcoski New Member

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    Right now im following the numbers as strictly as possible to what my 1RM, and then redoing 1RM after the deload (4th week). Figured this would give me a full cycle at the pre-defined numbers rather than tweaking it mid way. I know this may allow for a little slower progression (noob gains/growth as you mentioned), but should still even out 12-16 weeks in im sure? Thanks for the input, keep it coming.
     
  20. mcoski

    mcoski New Member

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    04/28/10

    DL

    220.5

    .4 x 220.5 = 90
    .5 x 220.5 = 110
    .6 x 220.5 = 135

    .7 x 220.5 = 155 x 3
    .8 x 220.5 = 175 x 3
    .9 x 220.5 = 205 x 11

    All these were a tiny bit rounded up. I just felt pumped to lift today. Love seeing that last number go up from last week. Noob gains :run:

    BB Row

    50 x 10
    65 x 10
    85 x 10
    85 x 10

    Single Arm DB Row
    40 x 10
    50 x 12
    55 x 12

    EZ Bar Curl
    30 x 15
    45 x 12
    50 x 12
    55 x 8

    [​IMG]
    [​IMG]
     
  21. Elfling

    Elfling New Member

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    Fuck, I am jealous of your home setup :eek3:

    And looks like you're putting on some good muscle :h5: have another sammich!
     
  22. hodor

    hodor Active Member

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    pec striations :wackit:
     
  23. mcoski

    mcoski New Member

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    Yesterday got an hour long massage at Massage Envy. $40 for 1hr :run: cheap as hell. Really helped loosen my lower back, but overall was amazing.

    Foam rolling + Dynamic stretching (as always :hsugh:)
    BB Bench
    103.5 = 90% of 1RM
    45 x 8
    55 x 5
    65 x 5

    .7 * 103.5 = 75 x 3
    .8 * 103.5 = 85 x 3
    .9 * 103.5 = 95 x 12

    Incline DB Press

    30 x 10
    40 x 7 (feeler set to increase from last week)
    35 x 11
    35 x 11


    Incline DB Flies

    25 x 12
    25 x 11
    30 x 8

    Narrow Grip BB Bench (Tri)

    55 x 12
    65 x 10
    65 x 8

    Ab pull downs
    3x15

    Hanging Lying Leg Raises
    3 x 10

    Fuck this exercise. Love/Hate. Shit is hard, but it's good stuff.
     
  24. mcoski

    mcoski New Member

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    Foam Roller

    Squat


    .4/.5/.6 x 120 (warmup)

    .75 x 120 = 80 x 5
    .85 x 120 = 90 x 3
    .95 x 120 = 115 x 20 (not sure what happened here...)

    Lunges
    30 x 12
    35 x 12
    35 x 11

    BB Calf Raises
    135 x 12
    185 x 10
    225 x 10

    I look forward to leg days :run::hs: I think having chicken legs pushes makes me want it more
     
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