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

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


    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.
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    Definitly in. GO HARD
    Just inject.
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    Sub'd, I like your style.
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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
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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.
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    AHHH SHIIIII!!! MUHAHAH I THINK ITS TIME FOR SOME BIG BOOTY IN THIS BIATCH!!! KICK IT OFF RIGHT!!

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    Your Competitive Advantage
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    HELLZ YEAH BABY!!!

    Looks like the party JUST GOT STARTED!
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    Subbed to catch one ounce of your intensity and live vicariously through it... you been smoking what ThunderGod has???
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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
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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
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    Quote Originally Posted by Aaelael View Post
    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
    Its ok you can have that ass...I prefer this one

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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!!!
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    I am in do dat shyt man!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by Aaelael View Post
    AHHH SHIIIII!!! MUHAHAH I THINK ITS TIME FOR SOME BIG BOOTY IN THIS BIATCH!!! KICK IT OFF RIGHT!!

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    MY friggin GOODNESS!
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    Numbers are huge GH and so is that arse!!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by FlexW99 View Post
    MY friggin GOODNESS!
    Nice right?
    Quote Originally Posted by MrKleen73 View Post
    I am in do dat shyt man!
    I'm gonna bend some bars up in dis b*tch!!! Good to have you in Kleen!

    Quote Originally Posted by JudoJosh View Post
    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!

    Quote Originally Posted by AZMIDLYF View Post
    Numbers are huge GH and so is that arse!!
    haha i like my weight heavy and my asses Huge!!!
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    Today is deadlift...ill post up my numbers a little later, gotta attend to a few things first
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    Quote Originally Posted by GoHardOrGoHme View Post
    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.
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    Quote Originally Posted by Gonzo14 View Post
    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.
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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.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Very regimented and percentage based lifting. I am looking into it myself. I like the discipline aspect of it.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    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.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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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.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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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.
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    GH thanks for letting me post this up in here. New log.

    KLEEN Stays STOKED! between stacks. (Sponsored)
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    numbers look great. that sup stack should help you bust some PRs for sure!!!
    Working on living
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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!!!
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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????
    Working on living
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    Quote Originally Posted by Army Guy View Post
    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!
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    Quote Originally Posted by GoHardOrGoHme View Post
    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!
    Working on living
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    I know that Prime hunger my friend, it is something fierce once you get about 10 a day...
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    Quote Originally Posted by oufinny View Post
    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!
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    lucky jerk!!!!!
    Working on living
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    Quote Originally Posted by Army Guy View Post
    lucky jerk!!!!!
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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!!!!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by MrKleen73 View Post
    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
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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!
    Olympus Labs Rep - check us out at Olympus-Labs.com
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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!!!!
    Your Competitive Advantage
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    DAMN!!! 320x6 then 225 for 25 reps, FUGGIN BEAST MODE!!!!!!!!!!!!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by MrKleen73 View Post
    DAMN!!! 320x6 then 225 for 25 reps, FUGGIN BEAST MODE!!!!!!!!!!!!
    Yah he's freaky strong... especially on bench...
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
  

  
 

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