One day I will be Great, and this is how...

GoHardOrGoHme

GoHardOrGoHme

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For those of you who have conversed with me in the past welcome to my ongoing struggle for greatness. For those of you who don't know me allow me to set the tone of this log with a little something I wrote:

Go Hard or Go Home

You say you train HARD...
You say you hit the weights just as HARD as anyone else...
But your sitting there complaining and making excuses like a little b*tch on why you should stop before sh*t really gets HARD


You want to know what training hard is?
You push the boundaries beyond your mortal self
You push pass the weakness that hinders
You surpass and realize the untapped purity that is strength unlimited
You bend the reality of your being and brush against immortal
You test the boundaries of your sanity with each rep
You grind your teeth and bleed from your hands
Burst the veins under you skin amidst the blind rage that takes hold of you mid-set which pushes you surpasses all sanity and logic
You get up under that rack when your world is spinning and your
Body is beaten and bruised to the point of masochism,
This is when you tempt fate slap on enough weight to crush you like aluminum and you bang out as many reps as God would allow

Have you trained this hard? This is what I live for...this is my intensity..this is Going Hard
....Now STFU and do another set or GO HOME



Now that you get the idea of what to expect, this will be my ongoing log. Next post will begin to elaborate on what i am currently doing.
 
GoHardOrGoHme

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My routine

Currently im hitting up Wendler's 531 powerlifitng routine. Added to this i also do various martial arts. But this log will focus on my lifting, diet, and supplementation.

The purpose of this log is to help me grow since i consider myself a novice lifter. I am here to learn, grow, and use what i have learned to aid others in their journey to Greatness.


Here is my progress up to date. Due to copyright laws and what not i will only post my main lifts and the weight i use. Understand the weight used is a percentage based off of a max calculated at least 10% under my true max. I have set my ego aside and decided to work from the ground up to perfect my technique and develop my strength.

Certain things I will note about form:

Bench press form at the beginning of this routine was sh*t. The better my form got the lighter the weight became. Jumps in strength i associate more then improvements in form then strength. When my form is dead on the weight feels like...the minute my form goes array the the weight stops moving. Example of this...cycle 5 with 300lbs. I did not put my first attempt was actually 6. I adjusted my form and busted out 9 but the last one my form was so bad that i didnt count the rep and stopped the set. If form remained constant i could have easily busted out 12-15. The minute form goes...so does the true potential of any given set.

Military Press is standing

Squat is wide. Powerlifting form...no knee wraps have been used yet. Ill start putting them on around the 500 mark.

Weight during this routine fluctuates between 189-193


19-Jan-10


Cycle 1 5x5
Weight Reps

Military Press
110x 5
125x 5
140x 7



Deadlift(no wraps)

240x 5
275x 5
315x 13

Bench
240x 5
275x 5
310x 5



Squat
305x 5
350x 5
400x 8


Cycle 2 3x3
Weight Reps

Military Press
115x 3
135x 3
150x 4

Deadlift(no wraps)

255x 3
295x 3
330x 14



Bench
245x 3
280x 3
315x 4


Squat
330x 3
375x 3
425x 10


Cycle 3 531
Weight Reps

Military Press
120x 5
140x 3
160x 5


Deadlift(no wraps)
275x 5
310x 3
365x 7


Bench
260x 5
300x 3
335x 4



Squat
350x 5
400x 3
450x 7




Cycle 4 Deload



21-Feb-10 Second 531 Cycle


Cycle 5 5x5

Weight Reps

Military Press
115x 5
130x 5
150x 9



Deadlift(no wraps)
250x 5
285x 5
325x 16
Wraps 405x1 475x2 easy


Bench
230x 5
265x 5
300x 8


Squat
315x 5
365x 5
410x 13


Cycle 6 3x3
Weight Reps

Military Press
120x 3
140x 3
160x 7
 
GoHardOrGoHme

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Supplementation and Diet

Current Stack:

Prime
Anabolic Pump
1-Carboxy
SuperSaponins
Adrenalean
Ultra Cordygen V02
Jack3d

Basics:
MSM
Glucosumine
Chondroitin
ADAM
SuperCissus Rx
Myofusion
LG sciences BCAA+EAA


Diet:
Starting diet: 2100-2400
Current diet: 2300-2600

One cheat day a week at most. Goal is recomp and shoot up in strength.

Carb intake:
Oatmeal (rolled and steel cut)
Ezekial bread
Brown rice
Whole Grain Pasta

Fat:
Diary
Fish Oil
Coconut Oil
EVOO

Meat:
Beef (steak, lean ground, sirloin)
Fish (mostly tilapia)
Poultry (chicken and turey)
pig on occasion (bacon, sausage, pork)


Macro spilt:
40/40/20 : p/c/f

No lbs gained on scale since my cut. So recomp for the past 2 months is spot on.
 
Aaelael

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AHHH SHIIIII!!! MUHAHAH I THINK ITS TIME FOR SOME BIG BOOTY IN THIS BIATCH!!! KICK IT OFF RIGHT!!

Alexa_Smith.jpg
 
GoHardOrGoHme

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HELLZ YEAH BABY!!!

Looks like the party JUST GOT STARTED!
 
oufinny

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Subbed to catch one ounce of your intensity and live vicariously through it... you been smoking what ThunderGod has???
 
GoHardOrGoHme

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haha nah i dont smoke...but I will extract the rage of a silverback gorilla and inject it str8 into my jugular
 
Aaelael

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YOU KNOW IT!!! haha the rage of a silverback. . ahhh i'm at home. . .i'm tear dat ass up i will say that. . .muhaha not yours of course. . .i'm going to quit while im ahead haha :32:
 
GoHardOrGoHme

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YOU KNOW IT!!! haha the rage of a silverback. . ahhh i'm at home. . .i'm tear dat ass up i will say that. . .muhaha not yours of course. . .i'm going to quit while im ahead haha :32:
Its ok you can have that ass...I prefer this one

 
JudoJosh

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subdizzle!!! ... Really digging the opening letter and being that I followed your logs before I shall expect nothing less in this one. Do the damn thing man!!!
 
MrKleen73

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I am in do dat shyt man!
 
AZMIDLYF

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Numbers are huge GH and so is that arse!!
 
GoHardOrGoHme

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MY friggin GOODNESS!
Nice right?
I am in do dat shyt man!
I'm gonna bend some bars up in dis b*tch!!! Good to have you in Kleen!

subdizzle!!! ... Really digging the opening letter and being that I followed your logs before I shall expect nothing less in this one. Do the damn thing man!!!
This log im expecting only to get better from my last. Thank you for joining in!

Numbers are huge GH and so is that arse!!
haha i like my weight heavy and my asses Huge!!!
 
GoHardOrGoHme

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Today is deadlift...ill post up my numbers a little later, gotta attend to a few things first
 
Gonzo14

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For those of you who have conversed with me in the past welcome to my ongoing struggle for greatness. For those of you who don't know me allow me to set the tone of this log with a little something I wrote:

Go Hard or Go Home

You say you train HARD...
You say you hit the weights just as HARD as anyone else...
But your sitting there complaining and making excuses like a little b*tch on why you should stop before sh*t really gets HARD


You want to know what training hard is?
You push the boundaries beyond your mortal self
You push pass the weakness that hinders
You surpass and realize the untapped purity that is strength unlimited
You bend the reality of your being and brush against immortal
You test the boundaries of your sanity with each rep
You grind your teeth and bleed from your hands
Burst the veins under you skin amidst the blind rage that takes hold of you mid-set which pushes you surpasses all sanity and logic
You get up under that rack when your world is spinning and your
Body is beaten and bruised to the point of masochism,
This is when you tempt fate slap on enough weight to crush you like aluminum and you bang out as many reps as God would allow

Have you trained this hard? This is what I live for...this is my intensity..this is Going Hard
....Now STFU and do another set or GO HOME



Now that you get the idea of what to expect, this will be my ongoing log. Next post will begin to elaborate on what i am currently doing.
Thats possibly the most beautifully aggressive post I've ever read, or at least read in a long time.
Everyone wants to look good, and everyone wants to be healthy
But when you step in the gym, one thing that separates even the biggest guys, is those who train for the mirror and those who train for greatness. Its one thing to have a big chest, its another to put up the most weight in the gym.
Do work my friend, and KILL IT.
 
GoHardOrGoHme

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Thats possibly the most beautifully aggressive post I've ever read, or at least read in a long time.
Everyone wants to look good, and everyone wants to be healthy
But when you step in the gym, one thing that separates even the biggest guys, is those who train for the mirror and those who train for greatness. Its one thing to have a big chest, its another to put up the most weight in the gym.
Do work my friend, and KILL IT.

Wow thank you for this post...i dont have words...so ill just post my lift inspired by your words of appreciation!

HAHA LETS GET TO IT!

Weight upon waking this morning 189: yesterday i had a pretty bad stomach ache and wasnt able to eat very well for my last 2 meals. So i think thats why i was on the lighter side of my fluctuation today. Normally im 190-191, only when my eating isnt at par do i dip to 189.

Deadlift no wraps:

Goal 3 reps:

265x 3
305x 3
340x 14 reps(15th rep it slipped at the top so i didnt count it)

Not gonna lie i didnt feel good today. On tuesday my shoulder was hurting and it stopped me from really going all out and today i just felt weak. But upon realizing i was potentiall gonna b*tch out i became enraged and pulled 14 sold reps which is another PR for me. My hands are torn up and almost bleeding but i was so enraged that i kept the same intensity throughout my lift.

I decided not to pull heavy today to allow my shoulder to heal 100% and kept everything strict with minimal rest.

All in all im happy with my lift.
 
DreamWeaver

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I have to look into that 5/3/1 thing I have my son on 5/5/5/8/12 right now and he is a powerlifter type. I am not to up on these types of routines.
 
AZMIDLYF

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Very regimented and percentage based lifting. I am looking into it myself. I like the discipline aspect of it.
 
DreamWeaver

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Very regimented and percentage based lifting. I am looking into it myself. I like the discipline aspect of it.
Yah once I re-estblish his baselines then this may be just the ticket.
 
MrKleen73

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I am interested in it for sure but need to strengthen my tendons first. That will be taken care of after I complete this workout I move to the tendon strengthening workout.
 
GoHardOrGoHme

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It is by far my favorite powerlifting routine. Overnight it became my staple routine that I will do year round. The only time i wont be doing it is during cuts...and i may still encorporate some of the main principles.
 
Army Guy

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numbers look great. that sup stack should help you bust some PRs for sure!!!
 
GoHardOrGoHme

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Update

So one thing i have not specified in this log is the amount of PR's i have set.

Understand that almost every deadlift day is a new PR. Every Military press say is a personal record. As you can see I am making gains in reps and weights every week. Squat i have made several personal records including the amount of reps i hit on any weight over 405. 405 my personal best is 15. 450 i hit a staggering 7 clean reps which for me is phenomenal. Previously my personal best was 455 for 4. My bench is stronger then its ever been but due to my strict focus on form i am not showing my true potential. This in my opinion is GREAT. I am learning to leave my ego at the door and train with a long term goal in mind. Despite my increase in overall determination, individual spats of stupidity have been minimized.

I attribute my gains to my diet and my stack. Never have i had such an on point diet and its really showing. I will go into a more in depth analysis of the changes i have made and my current state of being. I will try to make a weekly report of changes in recovery, composition, and overall feel.

I will also include measurements of my arms, waist at the love handles, legs, chest and shoulder to shoulder. This is more to show the effectiveness of anabolic pump and prime(since i will take measurements first thing upon waking and then several measurements after meals and then after workouts).


Meals for today so far:

8 am: 2 scoops myofusion then ran out the door

11 am: Anabolic Pump

11:25 am:
- 1 cup Multi Grain mix (barley, oats, rye, wheat...no sugar, brand quaker)
- water
- 1 vanilla yogurt (no sugar added)
- blackberry preserves w/ fiber(no sugar, approx 3-4 tablespoons)
- MSM, Chondroitin, Glucosamine
- Liver tabs
-ADAM multi

Future meals will be heavy in fruits and lean meats focusing my fat intake from EVOO, Fish Oil, and cocunut oil. Yesterday had IHOP...was a very naughty boy...woke up at today 195...very naughty indeed...GOD BLESS NOT BEING ON A CUT!!!
 
Army Guy

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Looking forward to the updates as indicated!! and everybody needs a "naughty day" every now and then... we are talking about food right????
 
GoHardOrGoHme

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Looking forward to the updates as indicated!! and everybody needs a "naughty day" every now and then... we are talking about food right????

Yes.....gratuitous...almost pornographic amounts of food....I ate 3 entree's and the pancakes that come with them...and half of the order my mom couldnt eat. Side effects from Prime? YES!
 
Army Guy

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:lmao:
Yes.....gratuitous...almost pornographic amounts of food....I ate 3 entree's and the pancakes that come with them...and half of the order my mom couldnt eat. Side effects from Prime? YES!
:lmao:
 
oufinny

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I know that Prime hunger my friend, it is something fierce once you get about 10 a day...
 
GoHardOrGoHme

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I know that Prime hunger my friend, it is something fierce once you get about 10 a day...
Just finished up week 5 on Prime....still got 7 weeks to go!
 
GoHardOrGoHme

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MrKleen73

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Love it man keep smashing those weights! I will be back at the heavy stuff some day but for now my war is conditioning. Lets rip it at both ends of the spectrum!!!!
 
GoHardOrGoHme

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Love it man keep smashing those weights! I will be back at the heavy stuff some day but for now my war is conditioning. Lets rip it at both ends of the spectrum!!!!
AND A MIGHT GOOD WAR TO RAGE INDEED!!!


Updates:

Today is Chest day and ill post my lifts in a bit but first I will post some basic measurements i took this morning. Why this morning? Saturday is my off day from Prime, 2nd day off from SuperSap and 1-C. So i feel the effects of these supps are somewhat diminshed today first think in the morning then they will be tonight. Last night i had sushi with friends so again my diet started off clean but ended horribly. This lead me to be a little bloated around the mid section...but hey better for a comparison later on right?

Taken upon waking in a fasted state before any meals.

Measurements:

Arms: 17.85
Shoulders: 54.25
Chest: 45.5
Waist at love handles: 34.5
Legs: 24.85


I will take secondary measurements after 2-3 days on my entire stack and after a carb meal with Anabolic Pump. I hope to do this several times to establish the effectiveness of these products.

I will also be trying ragnarock ultra(unsponsored) and be comparing it to jack3d which i am currently polishing off a tub.

Current PreWorkout Stack:

2 Scoops Jack3d
2grams Citruline Malate(primaforc)

3 pills Prime
3.85 grams SuperSaponins
2.25 grams 1-C
 
GoHardOrGoHme

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Bench Day

With log book in hand...here is my workout

Goal for the day is 3 sets of 3

Bench:

250 x 3
285 x 3
320 x 6-----> Note: I actually hit 7 reps but only the first 6 were clean and had good relatively good form. The 7th rep was very sloppy, very poor form, so I ended the set there before i potentially injured myself and only counted the first 6 reps.


After that i wanted to see how much gas i had left so i put on 225 and repped it out for a very clean 25 reps. I probably could have gotten 2-4 more reps but decided to end it at 25.


Felt very strong and aggressive in today's lift. I am getting stronger in bench but till my form improves I will not push my limits in order to avoid injury. Once my form improves I can really start hitting some big numbers. My form is still needs vast amounts of improvement and i would consider it novice at best. Eventually I will need to seek a professional coach to help take my form to that elite level on all 3 of my big lifts.


Post Workout Nutrition:

Before last two sets: 1 Anabolic Pump

20 minutes later:

- 1 cup rolled oats
- 1 yogurt
- 2.5 scoops myofusion
- water
- 2 prime

For pre- bed: 1.2-1.6 grams 1-C



Added Note: I almost forget...after postworkout nutrition...i wait about 30 minutes to an hour after the shake and take a brisk walk. I have been doing this lately and I believe it helps me recover by increasing circulation and delivery of the nutrition. Anabolic Pump would be sufficient to do this but i dont see the hurt in a little walk. Gotta take advantage of this cool weather!
 
Aaelael

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DAM!!! Jealous of the Bench Brutha!! Thats what i call big CHEST BABY!!! BIG CHEST!!! REP IT OUT!!! 320 boom boom boom!!! muhaha love it racking 3 plate on each side. . your thinking to yourself LIGHT MUTHA TRUCKIN WEIGHT BAAAAAEEEEEBBBBBAAAAAAAEEE!!!!
 
MrKleen73

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DAMN!!! 320x6 then 225 for 25 reps, FUGGIN BEAST MODE!!!!!!!!!!!!
 
AZMIDLYF

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Yeah GH isn't Going Home that's for sure!!
 
Army Guy

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25 more reps on 225??!! holy crap GH that is crazy!!! Great lifts brother!!!
 
GoHardOrGoHme

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DAM!!! Jealous of the Bench Brutha!! Thats what i call big CHEST BABY!!! BIG CHEST!!! REP IT OUT!!! 320 boom boom boom!!! muhaha love it racking 3 plate on each side. . your thinking to yourself LIGHT MUTHA TRUCKIN WEIGHT BAAAAAEEEEEBBBBBAAAAAAAEEE!!!!
GO BIG!!! GET STRONG!!! NO EXCUSES!!!! THAT'S HOW WE ROLL BIG A!!!! LIGHT WEIGHT BAAAABAAYYY!!!
DAMN!!! 320x6 then 225 for 25 reps, FUGGIN BEAST MODE!!!!!!!!!!!!
YEAH I KNOW!! I cant lie im kinda stoked that 320 felt so light during the first few reps. If i can dial in my form i could have probably push out 10 or more. And also im still on the 69 protocol of Prime...imagine when i start megdosing!!

Yah he's freaky strong... especially on bench...
Coming from a man of your stature, experience and knowledge, everytime you say it, it's a huge compliment. It makes me wanna lift harder knowing i may be doing something right. But i always humble myself by realizing on the full spectrum of lifters...im still a b*tch....which again enrages me and makes me lift even harder.

Yah he's freaky strong... especially on bench...
Thank you DW, working my butt of and to hear someone of your age and experience call my freaky strong is quite the compliment. I just cant let it go to my head and remember that on the spectrum of lifters I am still on the low end.

Yeah GH isn't Going Home that's for sure!!
Its kind of funny b/c my gym...is in my garage...so i kinda have no choice to GO hard b/c im already home hahaha

25 more reps on 225??!! holy crap GH that is crazy!!! Great lifts brother!!!
Yeah thats what i though once i started passing 22. I was like HEY! I think i might be getting stronger SWEET! I have only recently been able out 225 for more then 12-15 reps. I really attribute the ability to break that plateau i had to cleans WARRIOR WORKOUT. After i was done with is routine i was able to hit the 225 for 20 reps. Since then my muscular endurance has thrived which is why i plan to switch back to that workout for 6 weeks after im done with 12 cycles of powerlifting.
 
GoHardOrGoHme

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Squat Day nutrition

Trying something new today:

Anabolic Pump 20 minutes before

First meal:
1.25 cup Rolled Outs
1.5 cups 2% milk
3 scoops myofusion
3 prime

Workout 2 hours later


Post Lift: Anabolic Pump 20 minutes before
1 cups Rolled Oats
1 orange
2 scoops myofusion


Second Meal:
3 eggs whole
3 eggs white
3 white chicken sausage(with spinach and mozzarella cooked in)
3 slices cheddar cheese
2 Prime
3 grams SuperSap


Last Meal:
Broccoli
Tuna
Homemade Italian dressing
 
MrKleen73

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"Nice Jimmy, Very Nice!" Sorry that's from a movie. LOL You won't ever guess so may as well not even try...
 
Aaelael

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diggin the diet bruh!!! DIGGIN IT!!! KILL IT!! AHHH :firedevil:
 
GoHardOrGoHme

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"Nice Jimmy, Very Nice!" Sorry that's from a movie. LOL You won't ever guess so may as well not even try...
Either south park or goodfellas?
 
GoHardOrGoHme

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Workout Squats

Today was a very simple day....squats....then squats....then calves

PreWorkout:

3.6 grams Super Sap
2.2 grams 1-C
4 Prime
1 scoop Rag Ultra


Workout:

Goal is 3 sets 3 reps

340 x 3
390 x 3
435 x 15

After this i decided to see how my legs feel with 225. I hit 35 real easy reps and called it quits. Im estimating my max at 40 reps.

Two sets of 50 reps on the seated calf machine.

Called it a day.


Dinner will be switched to grilled salmon at chili's with broccoli. Friend's going away party.
 
AZMIDLYF

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GH your strength and endurance is staggering.:yikes:
 

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