Rev's Freaky Athlete Log

[Rev]

Upper Body RE Day 4/2/05

-warm up-
lat pulldown x trillion

Wide Pull-Up
+25 x 6
+25 x 4
+25 x 3
bdy x 8
bdy x 4
As I gain body weight these sure as hell aren't getting any easier...

DB Bench Press
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
I just felt like staying with sixties (because thats as high as the hex's go and I didn't want to put together the manual db's because the plates slide off mid set on your face because the clips are worn out) and got some nice reps in.

Wide Cable Row
130 x 10
135 x 8
140 x 5
Didn't quite get the full ROM on the last rep, I'm trying sit more upright and not put too much lean into it.

Overhead Cable Triceps Extension
60 x 12
65 x 10
70 x 8
These are an interesting little exercise, this was my first time to try them out. They weren't amazingly awesome but they were interesting to try out.

Verticle DB Curl
20 x 12
25 x 10
30 x 6
Good god I forgot how strict these were. My biceps were ready to explode, really hard last reps on the end of my sets. I had to fight for those sixth reps on the last set hardcore.

Cuban Press
45 x 8
45 x 6
NOT easy...I need to use the 35lbs bar for this next week.

Today was a fair workout, nothing special about it really. I'm convincing my buddy to compete with me in the up and coming powerlifting meet. I'm competing without a shirt or suit or any of that, if he does he won't use any gear either. That would be so funny to beat people using bench shirts and squat suits totally raw. He's way stronger than me FOR NOW. He deads 450, bench 325, squat 405, thats all with no belt or wraps or anything, strong dude, GREAT training partner. We're also talking about competing in strongman together locally.

[Rev]

TANITA
Body Composition Analyzer
TBF-300

body type - athletic
gender - male
age - 20
height - 5'10"
weight - 173.2 lbs
BMI - 24.9
BMR - 1904kcal
Impedance - 415
Fat% - 8.3
Fat Mass - 14.4 lbs
FFM - 158.8 lbs
TBW - 116.2 lbs

[Rev]

Originally posted by Rev:
TANITA
Body Composition Analyzer
TBF-300

body type - athletic
gender - male
age - 20
height - 5'10"
weight - 173.2 lbs
BMI - 24.9
BMR - 1904kcal
Impedance - 415
Fat% - 8.3
Fat Mass - 14.4 lbs
FFM - 158.8 lbs
TBW - 116.2 lbs

By looking in the mirror I think Tanita is off, I think I'm more 10-11% because I have to flex really hard to see any ab definition so when I'm standing relaxed I look pretty soft. I need to get my abs to show when I'm standing relaxed too. ANYWAY, new composition goals. Instead of competing in the 181 class I'm shooting for the 165 class, I'm only like 7lbs away from it so it shouldn't be too crazy. My plan is to drop about 5-7lbs of fat bringing me down to a true 8% most likely at around 165-167lbs. I know it sucks because all I want to do is get bigger...oh well atleast I'll be more ripped, be it lanky and all.

[Rev]

Lower Body ME Day 4/4/05

-warm up-
squat x bar

Parallel High Bar Squat
135 x 5
185 x 3
225 x 3
255 x 3
275 x 2 FUCK!
ALMOST got it, I was on the very vurge! Damn, I need to be squating WAY better than this.

Stiff-Legged Deadlift
135 x 5
185 x 5
225 x 5
A nice weight progression here, going up in weight next time.

Natural Hamstring Raise
bdy x 5
bdy x 5
bdy x 5
I DID MY FIRST EVER UNASSISTED NATURAL HAMSTRING RAISE TODAY! I dropped down and didn't even have to push of the ground for the first rep, suh-weet! I was bending at the hips to a degree although, anyways getting way stronger on these.

Hanging Bent Knee Leg Raise
bdy x 5
bdy x 5
bdy x 5
Worked out the slow negatives on these, felt good.

I'm happy about some things and mad about others so I'm mixed about how the workout was today. I went to workout at the olympic fitness center again and it's got a WAY more serious attitude than the ymca, just a lot less chicks which is fine for now, the atmosphere was way better. You may notice the really low volume, I am starting to cut body fat today, I only plan to do this for about 4-6 weeks, that should be long enough to drop 2-3% in body fat (5-7lbs). I'm so excited, I don't have to eat as much which is a BIG relief since I hate eating, I get to RUN which I LOVE to do, and I get to get even leaner for the ladies cuz you know I'm a ladies man.

Another thing, I am converting to low bar squating I just can't handle heavy weight yet because I haven't got the technique down completely, it's still uncomfortable as hell but I will get it before the competition. When I do I'm sure I'll only see good things in the squat department.

[Rev]

Upper Body ME Day 4/5/05

-warm up-
decline bench x bar

Decline Bench Press
95 x 5
135 x 3
165 x 3
185 x 3
205 x 3
"MOVIN ON UP! TOOOOOOOO THE EAAAST SIIIIIIDE!" When I pressed out the 185 triple that was my PR four weeks ago, it felt light and the bar moved fast, gotta love it.

T-Bar Row (chest supported)
115 x 5
125 x 5
135 x 5
I'm guessing the t-bar weighs 25lbs but I really have no idea it could be 45, oh well. The last set was a tad on the sloppy side. Since I quit working at the Y I am starting to workout at olympic fitness center again and their t-bar row is a chest supported one, so thats why I switched to that.

Incline DB Press
60 x 5
65 x 5
70 x 5
I need to move up in weight on this ol' boy right heauh's.

BB Curl
85 x 5
90 x 5
This was fun.

Laying Triceps Extension (45degree angle)
85 x 5
90 x 5
This wasn't as fun, SERIOUS abdominal stabilization going on here.

Low Cable External Rotation
15 x 15
TOO LITE! Need to move up in weight here.

A descent workout, I'm still getting used to the low-ass volume. I'll start up HIIT tomorrow, being it's my first off day. I'll do HIIT wednesdays, fridays, and sundays, so basically every off day. My bench press went up today so thats good, even if it's only by five pounds, thats still pretty good if you ask me for a bench press. I've slapped on five pounds on my bench per week...four weeks in a row now, looking good.

[Rev]

HIIT Training 4/6/05

Sprinting/Jogging = 15 minute total.

My quads and calves were on FIRE! It's been two months since I've done any cardio, feeling the effects today.

[Rev]

Lower Body DE Day 4/7/05

-warm up-
took a big dump

Speed Box Squats (LOW BAR bitches)
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
The low bar position actually started to get COMFORTABLE for the first time today, fucking amazing.

Romanian Deadlift
185 x 5
225 x 5
255 x 5
GRIP STRENGTH...WHERE ARE YOU?! Bar slid out of hands on third rep of 255, sat kneeled over for a few seconds then polished off the last two reps.

DB Walking Lunge
I didn't do these today because my quads are torn the hell up from sprinting yesturday. Listening to the ol' body on this one.

Cable Crunch
100 x 10
150 x 5
150 x 4
That was heavy...my whole body was shaking like a bitch.

DB Flye Iso Stretch
10lbs x 30 seconds
Fixing my chest dominant, rotated humeri issue.

DB Pullover Iso Stretch
20lbs x 30 seconds
Same as above.

Today stank, it stannk hard. I locked myself out of my truck today and had to wait for an hour for a locksmith to get there, luckily it was nice outside and I just laid down in the grass and took a nice nap. I'm already sick of cutting. Why am I cutting again? I'm 10% body fat by mirror, 8% by caliper and tanita. Dking, Johnka, Gq, and Cressey both told me not to cut before a powerlifting meet, especially if I'm 10% body fat, mainly because I'll lose leg strength and my strength growth in general won't be optimal. I'm about ready to call it quits on the ol' cutting phase already. Maybe I'll just lift in the 181lbs class. I want to get WAY bigger, I want to get about the same size as Matt Hughes, the dude in my avatar. Hmmm...

[ninja]

Dumps are a great warmup

Only problem is that squats and deadlifts "stink"

[Rev]

Originally posted by nbjjku:
Dumps are a great warmup

Only problem is that squats and deadlifts "stink"

...come on...everyone likes the smell of their own brand...you know that!

[Rev]

I want freaky strength so bad I can taste it. I wish I could lift every single day, seriously. On off days I go CRAZY because I can't go in and lift my guts out. I'm going to be so fucking strong, I can't wait, nothin can hold me back, nothing. I'm going to get there, I'm going hard and fast, you'll all see. I'll stop at nothing, I want it, I'm hungry for it, I'm way beyond driven for this, it's mine, it's MINE.

[Rev]

Upper Body RE Day 4/8/05

-warm up-
bent-over row x bar

Bent-Over Row
95 x 6
135 x 6
155 x 6
175 x 6 cheated up
175 x 6 cheated up
I'm taking Danny's suggestion and throwing up pull-ups for a while and decreasing my chest work so I can rotate my shoulders back towards my scapulae and reverse the slite caveman look I have developed.

DB Bench Press
80 x 5
75 x 5
75 x 4
These were heavier than I thought, the handles probably way five pounds but I don't count them in.

Cable Row
130 x 6
160 x 6
180 x 6
I started doing these lower reps, not sure why, I was going to do them in the 6-10 bracket. I guess the whole hunger for lifting heavy shit took me over.

Overhead Cable Triceps Extension
65 x 10
75 x 8
95 x 10
This cable pulley system must be lighter or something...that or the old piece of shit cable pulley system at my buddy's gym is fucked.

Verticle DB Curl
20 x 10
25 x 8
30 x 6
I couldn't find a good place to do these at all. I had to climb on top of the preacher curl and hang over it backwards so I could get a perfectly verticle hang, people were staring at me like I was a fag, good times.

Cuban Press
45 x 8
45 x 6
These are still heavy as hell.

DB Chest Flye Iso Stretch
5 x 30sec
owe...

DB Lat Pull-Over Iso Stretch
10 x 30sec
Ah...feel that burn RIGHT in the rotator cuff.

Descent workout today, I had to come in and workout today instead of tomorrow. It was just one of those days where I had WAY too much energy and no where to put it, tomorrow I might devote the whole day to my traps. I keep going back and forth on the cutting idea, obviously today I'll be over eating as you can tell by my workout. I hate it when ones not totally and utterly ripped, yet not really muscular yet, such a shitty phase to be in. But what is a guy gonna do, on one end of the pendelum you have muscle mass and absolute strength, on the other end of the pendelum you have rippedness and relative strength...what a mindfuck that is.

[Rev]

Extra Trapezius/Shoulder Work 4/9/05

-warm up-
snatch grip high pull x bar

High Pull Snatch Grip (from ground)
135 x 6
135 x 6
135 x 6

High Pull Clean Grip (from knee)
115 x 6
115 x 6
115 x 6

I didn't want to do anymore trap work than this because I already deadlifted twice during the week as it is. I wouldn't mind adding heavy shrugs to this though... This is what inspired me http://www.t-nation.com/readTopic.do...itan?id=459280

[Rev]

update, my traps are already sore as hell and it's only been 6 hours since I hit them, good god.

[GqArtguy]

Originally posted by Rev:
update, my traps are already sore as hell and it's only been 6 hours since I hit them, good god.

If you do an overhead movement like the snatch grip overhead shrugs, snatch grip push presses, or anytime of press with a hold at the top, THEN throw in some heavy ass squatting and multiply that 3 times a week, then you have a glimpse into my world

[Rev]

Originally posted by GqArtguy:

quote:

---

Originally posted by Rev:
update, my traps are already sore as hell and it's only been 6 hours since I hit them, good god.

If you do an overhead movement like the snatch grip overhead shrugs, snatch grip push presses, or anytime of press with a hold at the top, THEN throw in some heavy ass squatting and multiply that 3 times a week, then you have a glimpse into my world [/quote]Oh I want your world, all of it and then some baby. Bring on the punishment, I can take it, I am here to get strong as a fucking bull and I won't let up for one fucking second, I WANT IT!

[Rev]

Lower Body ME Day 4/11/05

-warm up-
squat x bar

Squat (low bar, wide stance, breaking just below parallel)
135 x 5
185 x 3
225 x 3
255 x 3
285 x 2 DOH! [img]redface.gif[/img] PR
255 x 3
225 x 3
225 x 3
On the second rep of 285, I took a little break down in the hole to have a 5 second tea party for myself, needless to say I racked the weight when I finally decided to come up. I'm actually pleased with todays squating, I think I could go ahead and call today a PR in the squat for me due to volume I had climbing up to 285. I went up 10lbs when in comparison with last week. I was FORCED to go low bar the WHOLE time because my traps were SOOOOOOOOOOOOOOOOOOOOO blasted from doing high pulls saturday. Seriously guys, I couldn't even rest the bar on my traps...like just the bar by itself, couldn't do it. Kind of a funny way to force oneself to learn low bar aye? I guess you could say I no longer have comfort issues with low bar positioning, it feels completely comfortable now.

Stiff-Leg Deadlift
135 x 6
155 x 6
175 x 6
195 x 5
215 x 6
245 x 6
RAISE THE WEIGHT BIOTCH! And to think I only had 225 written down to go up to in this today. I really need to push hard in ALL of my lifts versus just the big ones.

Natural Hamstring Raise
bdy x 5
bdy x 5
bdy x 5
I freagin love doing these, it's so fun and it's getting easier and easier every time.

Hanging Leg Raise (bent knee)
bdy x 6
bdy x 6
bdy x 6
These on the other hand are always a pain in the ass and very hard for me. My abdominals need to get WAY stronger, I'm really working slow negatives on these.

Today was a good workout, I'm going to be throwing in high pulls on lower body days because I think they go better with my deadlifts than they would my rows. Plus I really don't have any room to add anymore volume to my upper body days anyway. But I will be doing three sets of snatch grip high pulls and 3 sets of clean grip high pulls with sets of six reps every lower body day starting thursday. I was too sore to do them today after introducing myself to them saturday. I got an all state olympic lifter to teach me how to do them and he's still critiquing me because I suck at them so bad. He may not be the greatest teacher but it's all I got.

[Rev]

Upper Body ME Day 4/12/05

-warm up-
decline bench press x bar

Decline Bench Press
95 x 5
135 x 3
165 x 3
185 x 3
210 x 3 PR
Personal best on the decline again. I refuse to do more than five sets due to my chest being more developed than my back, I'm easing up on the chest and nailing the shit out of my back and throwing in internal rotator stretches by suggestion from Danny "the pimp in a plastic box" King. I'm glad this was my last day of decline bench, I hate decline, I never found the groove the whole three weeks I did it.

T-Bar Row (chest supported)
95 x 6
135 x 6
135 x 6
135 x 6
145 x 5
These went the best every today but again I'm glad it was my last day. I don't like these as much as bent-over bb rows but I had to change up for a while despite that.

Rear Delt Flye
dumbbell
5 x 8
machine
40 x 8
50 x 8
The machine is WAY better, wow it rocks. I think the cables must be messed up because there is no way I'm rear delt flying 40 and 50lbs total but thats what it said on the stack. I fell in love with this seated rear delt/chest flye today, I'll be using it frequently.

BB Curl
70 x 8
75 x 8
80 x 6
God I hate training biceps.

Lying Triceps Extension (45 degrees)
70 x 8
75 x 8
80 x 8
I like training triceps.

Low Cable External Rotation
20 x 12
20 x 12
The cuffs were on FIRE!

Chest Flye Iso Stretch
5 x 60 seconds
This actually felt pretty damn good today.

Lat Pull-over Iso Stretch
5 x 60 seconds
This hurt the whole fucking time. I really feel an extreme stretch in the cuff area.

Good workout today, set another PR and thats what its all about. This is my last week for my fourth and final cycle. Next week will be testing week, when I test all my maxes, followed by a week off of lifting. It's been a LONG ride, but I've made some pretty incredible progress if I do say so myself, I can't wait to list everything and comprae it along side with my first log entries. Now I'm going to go eat, do some trig, and watch star trek because I'm a DORK!