AI Staples with some added Magic...

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  1. 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 John Smeton Fitness
    youtube JohnSmetonFitness1
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  2. 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
    •   
       


  3. 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

  4. 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

  5. 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
    •   
       


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

  7. 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

  8. 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

  9. 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

  10. 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 ;).

  11. 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

  12. 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

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

  14. 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!

  15. 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

  16. Quote Originally Posted by DreamWeaver View Post
    It's either I kill it or it kills me, there is no in between!! Hey that's another good quote...



    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.

    Very nice DW.
    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

  17. Nice DW

    Also one of my favourites, as well as this one

    Cats by Arthur Seymour John Tessimond

    Cats no less liquid than their shadows
    Offer no angles to the wind.
    They slip, diminished, neat through loopholes
    Less than themselves; will not be pinned

    To rules or routes for journeys; counter
    Attack with non-resistance; twist
    Enticing through the curving fingers
    And leave an angered empty fist.

    They wait obsequious as darkness
    Quick to retire, quick to return;
    Admit no aim or ethics; flatter
    With reservations; will not learn

    To answer to their names; are seldom
    Truly owned till shot or skinned.
    Cats no less liquid than their shadows
    Offer no angles to the wind

  18. I moved on Saturday got a chance to get my 45 minutes fasted cardio in. I was so toasted after the move that I seriously thought about taking Sunday morning workout off.

    I decided to go through the motions. It's a 50-55 minute walk to the gym now so I can despense with cardio cuz work is the same distance. I figure a total of 12 trips a week and I won't have to do any cardio. To and from work is 10 and 3 times to the gym is 6 so a possibility of 16 trips per week.

    I got to the gym and got my belt and knee wraps and decided to give it a shot. Now were going to see what I am made of...

    The first warmup for front squats was really stiff I decided to slow them down and really stretch it out the second was 140 and a bit looser so I decided I'd go for it...

    Front squats 230 X 10 X 2 very solid reps, I slowed it down and took what I could get it was close to perfect... alright complete victory
    Db incline press (30 degrees) 70 X 10 X 2 was not too difficult first day on 10's
    Lat pulldown 145X 10 X 2 not that difficult
    Deads 295 X 10 X 2 I was most worried about these cuz I have been pushing these up very aggresively and my glutes and hams are toasted (sumo) I crushed them and only had to regrip for the last rep of the second set..
    Push Press 120 X 10 X 2 These are going well I expect some pr's on this lift..
    Decline Tri Extension 90 X 10 X 2 not too bad..
    Obar curl 100 X 10 X 2 Owned it
    Calf raise 115 X 10 X 2

    Wow I guess I'm tougher than I thought... not a bad workout. I am so trashed today though, glutes and hammies are screaming!!

    I finished off with bar of death and a full ab workout and walked home. Battered but victorious, never missed one rep!!
    Unremarkable is no way to go through life... Doug

  19. Quote Originally Posted by DreamWeaver View Post
    I moved on Saturday got a chance to get my 45 minutes fasted cardio in. I was so toasted after the move that I seriously thought about taking Sunday morning workout off.

    I decided to go through the motions. It's a 50-55 minute walk to the gym now so I can despense with cardio cuz work is the same distance. I figure a total of 12 trips a week and I won't have to do any cardio. To and from work is 10 and 3 times to the gym is 6 so a possibility of 16 trips per week.

    I got to the gym and got my belt and knee wraps and decided to give it a shot. Now were going to see what I am made of...

    The first warmup for front squats was really stiff I decided to slow them down and really stretch it out the second was 140 and a bit looser so I decided I'd go for it...

    Front squats 230 X 10 X 2 very solid reps, I slowed it down and took what I could get it was close to perfect... alright complete victory
    Db incline press (30 degrees) 70 X 10 X 2 was not too difficult first day on 10's
    Lat pulldown 145X 10 X 2 not that difficult
    Deads 295 X 10 X 2 I was most worried about these cuz I have been pushing these up very aggresively and my glutes and hams are toasted (sumo) I crushed them and only had to regrip for the last rep of the second set..
    Push Press 120 X 10 X 2 These are going well I expect some pr's on this lift..
    Decline Tri Extension 90 X 10 X 2 not too bad..
    Obar curl 100 X 10 X 2 Owned it
    Calf raise 115 X 10 X 2

    Wow I guess I'm tougher than I thought... not a bad workout. I am so trashed today though, glutes and hammies are screaming!!

    I finished off with bar of death and a full ab workout and walked home. Battered but victorious, never missed one rep!!
    Nice workout. I know your address again so keep those supps well hidden LOL.
    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

  20. Quote Originally Posted by pembroke3355 View Post
    Nice workout. I know your address again so keep those supps well hidden LOL.
    They're under lock and key. I did inventory and some shortages have been sited.
    Unremarkable is no way to go through life... Doug

  21. Quote Originally Posted by DreamWeaver View Post
    They're under lock and key. I did inventory and some shortages have been sited.
    It was Stxnas I swear.
    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. Nice work Doug. your usually are tougher than you think. In fact many times the body goes before the mind. Your mind is super powerful !
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  23. Quote Originally Posted by John Smeton View Post
    Nice work Doug. your usually are tougher than you think. In fact many times the body goes before the mind. Your mind is super powerful !
    He sure is driven by his mind hard it is awesome.
    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

  24. Quote Originally Posted by pembroke3355 View Post
    It was Stxnas I swear.
    Might have been that I used more than I thought

    Quote Originally Posted by John Smeton View Post
    Nice work Doug. your usually are tougher than you think. In fact many times the body goes before the mind. Your mind is super powerful !
    I was in a position where I was just trying to let my body tell me how far to push it. Once I loosened up I was ok to just make it by.

    Quote Originally Posted by pembroke3355 View Post
    He sure is driven by his mind hard it is awesome.
    And maybe a little stuborn ....
    Unremarkable is no way to go through life... Doug

  25. Quote Originally Posted by DreamWeaver View Post
    Might have been that I used more than I thought



    I was in a position where I was just trying to let my body tell me how far to push it. Once I loosened up I was ok to just make it by.



    And maybe a little stuborn ....
    No it was Stxnas he got my damn TestoPRO pinata also LOL.
    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

  26. Quote Originally Posted by pembroke3355 View Post
    No it was Stxnas he got my damn TestoPRO pinata also LOL.
    Damn his oily hide!!
    Unremarkable is no way to go through life... Doug

  27. Well again I was not at my best, the alarm rang at 3:30 am and I couldn't get back to sleep so I was running tired and recovery was not what it should have been, again I just played it by feel and got it done.

    Front squats 240 X 10 X 2 Just a little tougth on the last rep
    Db incline press (30 degrees) 75 X 10 X 2 was not too difficult
    Lat pulldown 150X 10 X 2 not that difficult
    Deads 305 X 10 X 2 Used a different bar and the grip sucked so I went to my old bar and had no problem on the second set. Just about time to get some chalk going. I have been saving that as a psychological boost.
    Push Press 125 X 10 X 2 Surpised now easy this was.
    Decline Tri Extension 95 X 10 X 2 went well..
    Obar curl 100 X 10 X 2 Turns out that I did 100 last time as well when I was supposed to do 95
    Calf raise 120 X 10 X 2

    I made it and I am not as winded as I was previously, I was so tired Sunday and before that I was doing 15's. Only problem I am encountering is recovery is pretty difficult when pushing this hard. When you're 52 that is always an issue.

    I have done approx. 370 minutes fast paced walking so far this week 230 more and I do not have to add any cardio. I will have that done by tommorow.

    Diet got bad on the weekend and monday as moving it's hard to get decent meals in. It was much better yesterday.
    Unremarkable is no way to go through life... Doug

  28. Oh forgot to mention I said a little prayer before I squatted and then before deads, I asked God for the strength to get through it or the good sense not to injure myself. I got the strength to finish. Yah when I feel battered I go to his playbook.
    Unremarkable is no way to go through life... Doug

  29. lol I am all about the prayer as well my friend!!!
    Working on living

  30. Quote Originally Posted by DreamWeaver View Post
    Oh forgot to mention I said a little prayer before I squatted and then before deads, I asked God for the strength to get through it or the good sense not to injure myself. I got the strength to finish. Yah when I feel battered I go to his playbook.
    Even as an agnostic I still call on my higher power from time to time for the same things; seems to keep the good sense in my head instead of my ego at the very least. Great workout as always DW. I got up at 3:30 as well, the difference for me was I went back to sleep for another 3 hours after my early morning drain!
    If my direct and cynical approach bothers you, just ignore it. I'm just saying what you need to hear ;).
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