AI Staples with some added Magic...

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  1. Another wild one, it's starting to get interesting...

    Front squats 220 X 15 X 1 PR 210 X 15 X 1 Yah I was only supposed to do 200 but for some reason loaded 220!! It was heavy but I got the first set went back down to 210 which is still a 20 lb increase and 10 lbs ahead of schedule and killed it!

    Db incline press (30 degrees) 70 X 15 X 2
    Lat pulldown 130 X 15 X 2
    Deads 245 X 15 X 2 Crushed it, looks like I am going to make the 265 on Thursday...
    Push Press 105 X 15 X 2 Starting to get challenging
    Decline Tri Extension 80 X 15 X 2
    Obar curl 90 X 15 X 2
    Calf raise 105 X 15 X 2

    After deads I was feeling sick to my stomach for the rest of the workout and never really caught my wind again...

    Finished up with wheel of death with the obar and a full ab workout...

    Then did 45 minutes of fairly light cardio, my heart rate was already pretty high from the weights so going to medium intensity was difficult.

    I am pretty trashed today, did 30 minutes of fasted HITT this morning .. ouch... that's it for today. Sleep was not great last night as I have so many small aches and pains...
    Unremarkable is no way to go through life... Doug


  2. Quote Originally Posted by DreamWeaver View Post
    Another wild one, it's starting to get interesting...

    Front squats 220 X 15 X 1 PR 210 X 15 X 1 Yah I was only supposed to do 200 but for some reason loaded 220!! It was heavy but I got the first set went back down to 210 which is still a 20 lb increase and 10 lbs ahead of schedule and killed it!

    Db incline press (30 degrees) 70 X 15 X 2
    Lat pulldown 130 X 15 X 2
    Deads 245 X 15 X 2 Crushed it, looks like I am going to make the 265 on Thursday...
    Push Press 105 X 15 X 2 Starting to get challenging
    Decline Tri Extension 80 X 15 X 2
    Obar curl 90 X 15 X 2
    Calf raise 105 X 15 X 2

    After deads I was feeling sick to my stomach for the rest of the workout and never really caught my wind again...

    Finished up with wheel of death with the obar and a full ab workout...

    Then did 45 minutes of fairly light cardio, my heart rate was already pretty high from the weights so going to medium intensity was difficult.

    I am pretty trashed today, did 30 minutes of fasted HITT this morning .. ouch... that's it for today. Sleep was not great last night as I have so many small aches and pains...
    Nice job on the front squats.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition
    •   
       


  3. congrats on that PR Doug!
    Working on living

  4. Quote Originally Posted by pembroke3355 View Post
    Nice job on the front squats.
    Quote Originally Posted by Army Guy View Post
    congrats on that PR Doug!
    There will be more PR's soon, I will jump back to 220 on tuesday then 230 on wednesday by the time I get to 5's I plan on getting around 365 for 5! That's about 40 lbs over my personal best.

    Deads I am going to take a shot at 405 before this is done provided things go well... I can't really say 405 X 5 will be a PR but I am not using straps this time around when I used to dead 500 I used straps and I could only do 2 reps with straps. Once I get to 405 I can work on getting my reps up with that weight. I will be doing DC by that time forget how the reps go for deads in DC... My power is returning with this lift expect big things.
    Unremarkable is no way to go through life... Doug

  5. Quote Originally Posted by DreamWeaver View Post
    There will be more PR's soon, I will jump back to 220 on tuesday then 230 on wednesday by the time I get to 5's I plan on getting around 365 for 5! That's about 40 lbs over my personal best.

    Deads I am going to take a shot at 405 before this is done provided things go well... I can't really say 405 X 5 will be a PR but I am not using straps this time around when I used to dead 500 I used straps and I could only do 2 reps with straps. Once I get to 405 I can work on getting my reps up with that weight. I will be doing DC by that time forget how the reps go for deads in DC... My power is returning with this lift expect big things.
    Yes I see more PR,s in your future.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition
    •   
       


  6. Looking good so far. Will be trying PM next month as part of a recomp/cut so interested to see your results.

  7. Quote Originally Posted by pembroke3355 View Post
    Yes I see more PR,s in your future.
    There may be a few more yes...

    Quote Originally Posted by warsteiner View Post
    Looking good so far. Will be trying PM next month as part of a recomp/cut so interested to see your results.
    This is a very aggesive program so it is really being put to the test. I will rate the product based on my success at the end.
    Unremarkable is no way to go through life... Doug

  8. Quote Originally Posted by DreamWeaver View Post
    There may be a few more yes...



    This is a very aggesive program so it is really being put to the test. I will rate the product based on my success at the end.
    So far the AI staples and PM are already producing results!!!
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition

  9. Nice work on your Front Squat mang!! Muahha. . lil pm never hurt n e one. .. haha no idea this log was here!! Its not a log unless BigA is around muhaha . ..SMASH IT MANG!!!
    Your Competitive Advantage
    Lift Smart, Lift Hard, Lift For a Lifetime

  10. Quote Originally Posted by pembroke3355 View Post
    So far the AI staples and PM are already producing results!!!
    Yah will be stepping things up now I may get a 275 lbs dead for 15 on thursday!!

    Quote Originally Posted by Aaelael View Post
    Nice work on your Front Squat mang!! Muahha. . lil pm never hurt n e one. .. haha no idea this log was here!! Its not a log unless BigA is around muhaha . ..SMASH IT MANG!!!
    Yah my front squats have been solid, I will be going way beyond my PR's if things work out.

    Just the 30 minutes fasted HITT this morning...
    Unremarkable is no way to go through life... Doug

  11. Quote Originally Posted by DreamWeaver View Post
    Yah will be stepping things up now I may get a 275 lbs dead for 15 on thursday!!



    Yah my front squats have been solid, I will be going way beyond my PR's if things work out.

    Just the 30 minutes fasted HITT this morning...
    Good work on the Front squats Doug. They really have been a challenge for myself to move heavy weight on this exercise. In bodybuilding though its what you look like.

    why so high reps on the deadlift?
    Facebook Great Physique Fitness
    Twitter SmetonFitness
    Youtube JohnSmetonFitness1

  12. Quote Originally Posted by John Smeton View Post
    Good work on the Front squats Doug. They really have been a challenge for myself to move heavy weight on this exercise. In bodybuilding though its what you look like.

    why so high reps on the deadlift?
    It's HST first 2 weeks are 15 reps then 10 for 2 weeks then 5 for the last 2..
    Unremarkable is no way to go through life... Doug

  13. Another pretty stellar night ...

    Front squats 220 X 15 X 2
    Db incline press (30 degrees) 75 X 15 X 2
    Lat pulldown 135 X 15 X 2
    Deads 255 X 15 X 2 First set seemed difficult near the end but second was crushed...
    Push Press 110 X 15 X 2 Starting to get challenging
    Decline Tri Extension 85X 15 X 2
    Obar curl 95X 15 X 2
    Calf raise 110 X 15 X 2

    Thursday I am going to push deads up to 275 instead of 265 so I will be on track for 405 X 5 by the end of this... going to start using a belt too... chalk I will play it by ear grip is still really good. Front squats are feeling pretty heavy 230 for 15 reps is going to be a challenge.
    Unremarkable is no way to go through life... Doug

  14. Quote Originally Posted by DreamWeaver View Post

    Thursday I am going to push deads up to 275 instead of 265 so I will be on track for 405 X 5 by the end of this... going to start using a belt too... chalk I will play it by ear grip is still really good. Front squats are feeling pretty heavy 230 for 15 reps is going to be a challenge.
    you are INSANE!!!! But you WILL do this!!!
    Working on living

  15. Quote Originally Posted by Army Guy View Post
    you are INSANE!!!! But you WILL do this!!!
    Sounds pretty reasonable to me, I just have to make the jumps in weight.
    Unremarkable is no way to go through life... Doug

  16. Killer workout Dream!
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)

  17. Quote Originally Posted by punthra View Post
    Killer workout Dream!
    Yes.. that is starting to be more and more true.. I look at the workouts individually and forget sometimes, I am doing this 3 times a week!! Not a lot of time for recovery after going full intensity. I will be balls to the walls tonight and then I get to go back down to 10's early Sunday morning but my plan is so aggessive that I am not going to get any real breaks.

    30 minutes Fasted HITT this morning...
    Unremarkable is no way to go through life... Doug

  18. Quote Originally Posted by DreamWeaver View Post
    Another pretty stellar night ...

    Front squats 220 X 15 X 2
    Db incline press (30 degrees) 75 X 15 X 2
    Lat pulldown 135 X 15 X 2
    Deads 255 X 15 X 2 First set seemed difficult near the end but second was crushed...
    Push Press 110 X 15 X 2 Starting to get challenging
    Decline Tri Extension 85X 15 X 2
    Obar curl 95X 15 X 2
    Calf raise 110 X 15 X 2

    Thursday I am going to push deads up to 275 instead of 265 so I will be on track for 405 X 5 by the end of this... going to start using a belt too... chalk I will play it by ear grip is still really good. Front squats are feeling pretty heavy 230 for 15 reps is going to be a challenge.
    Very impressive!!!
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition

  19. Ok this was a fuggin battle... Legs were dead when I got to the gym. Doing this to full capacity and all the high intensity cardio evey day has really taken a toll. I was not recovered from Tuesday. However ...

    Front squats 230 X 15 X 1 PR second set only got 13, I was seeing stars...
    Db incline press (30 degrees) 80 X 15 X 1 only got 12 on the second, fuggin shoulder..
    Lat pulldown 140 X 15 X 2
    Deads 275 X 15 X 1 only 12 on the second, these were fuggin brutal!! I wasn't feeling it but I did it anyway nothing was going to stop me!!
    Push Press 115 X 15 X 2 Ok then pretty impressive...
    Decline Tri Extension 90X 15 X 2 eeked both out ouch
    Obar curl 100 X 15 X 2 I was so winded by this time it was hard to finish, I had reached that point where it was going to take a good 5 minutes just to start breathing normally again.
    Calf raise 115 X 15 X 2

    Yah, I'm a tough old fugger that is what got me through it. Everybody at the gym thinks I'm crazy, I can see it in their eyes .. "what's that old bastard doing". It didn't help that I had a late meeting had to rush home in the rain, chow down, rush back to the gym in the rain. Got out of the gym and it wasn't only still raining, it was pretty much pouring. I am thoroughly trashed this morning but did another 30 minutes fasted HITT anyway. Now I'm really trashed lol

    Have to more tommorow d'oh!! so tonight will be busy packing up at 6am for 45 minutes fasted cardio, it will be moderate intensity though.
    Unremarkable is no way to go through life... Doug

  20. Dang DW you had the same intensity I did this morning [check my log, I think you can relate]. Great workout man and way to push through the pain! By the way, didn't you just move not long ago? You are worse then me!
    If my direct and cynical approach bothers you, just ignore it. I'm just saying what you need to hear ;).

  21. Quote Originally Posted by DreamWeaver View Post
    Ok this was a fuggin battle... Legs were dead when I got to the gym. Doing this to full capacity and all the high intensity cardio evey day has really taken a toll. I was not recovered from Tuesday. However ...

    Front squats 230 X 15 X 1 PR second set only got 13, I was seeing stars...
    Db incline press (30 degrees) 80 X 15 X 1 only got 12 on the second, fuggin shoulder..
    Lat pulldown 140 X 15 X 2
    Deads 275 X 15 X 1 only 12 on the second, these were fuggin brutal!! I wasn't feeling it but I did it anyway nothing was going to stop me!!
    Push Press 115 X 15 X 2 Ok then pretty impressive...
    Decline Tri Extension 90X 15 X 2 eeked both out ouch
    Obar curl 100 X 15 X 2 I was so winded by this time it was hard to finish, I had reached that point where it was going to take a good 5 minutes just to start breathing normally again.
    Calf raise 115 X 15 X 2

    Yah, I'm a tough old fugger that is what got me through it. Everybody at the gym thinks I'm crazy, I can see it in their eyes .. "what's that old bastard doing". It didn't help that I had a late meeting had to rush home in the rain, chow down, rush back to the gym in the rain. Got out of the gym and it wasn't only still raining, it was pretty much pouring. I am thoroughly trashed this morning but did another 30 minutes fasted HITT anyway. Now I'm really trashed lol

    Have to more tommorow d'oh!! so tonight will be busy packing up at 6am for 45 minutes fasted cardio, it will be moderate intensity though.
    They are probably thinking damn I wish I had 1/2 the desire of this old bastard.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition

  22. Quote Originally Posted by oufinny View Post
    Dang DW you had the same intensity I did this morning [check my log, I think you can relate]. Great workout man and way to push through the pain! By the way, didn't you just move not long ago? You are worse then me!
    Yah owners came back early so we got 2 months free rent...

    Quote Originally Posted by pembroke3355 View Post
    They are probably thinking damn I wish I had 1/2 the desire of this old bastard.
    I know that not many guys my age are still going as hard as I am right now. I may find out why pretty soon.
    Unremarkable is no way to go through life... Doug

  23. Damn!!! Keep killing it big man!
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)

  24. Great stuff DW, I think the reason you don't see as many pushing at your age, is that they have probably been embarrassed by your domination into changing gyms!

  25. Quote Originally Posted by punthra View Post
    Damn!!! Keep killing it big man!
    It's either I kill it or it kills me, there is no in between!! Hey that's another good quote...

    Quote Originally Posted by gwls View Post
    Great stuff DW, I think the reason you don't see as many pushing at your age, is that they have probably been embarrassed by your domination into changing gyms!
    That and it fuggin hurts fortunately I welcome a little pain, lets me know that I am alive and still fighting!!

    Time for my favorite poem again....

    DO NOT GO GENTLE INTO THAT GOOD NIGHT

    Do not go gentle into that good night,
    Old age should burn and rage at close of day;
    Rage, rage against the dying of the light.

    Though wise men at their end know dark is right,
    Because their words had forked no lightning they
    Do not go gentle into that good night.

    Good men, the last wave by, crying how bright
    Their frail deeds might have danced in a green bay,
    Rage, rage against the dying of the light.

    Wild men who caught and sang the sun in flight,
    And learn, too late, they grieved it on its way,
    Do not go gentle into that good night.

    Grave men, near death, who see with blinding sight
    Blind eyes could blaze like meteors and be gay,
    Rage, rage against the dying of the light.

    And you, my father, there on the sad height,
    Curse, bless me now with your fierce tears, I pray.
    Do not go gentle into that good night.
    Rage, rage against the dying of the light.
    Unremarkable is no way to go through life... Doug
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