DJBeanPole Enters Cut PHASE 3: Reduce XT & ALPHABURN
- 07-14-2012, 02:02 PM
DJ, I need to post more on your thread rather than sending you reps.
Please keep posting. I look for this everyday. Obviously you can choose to do what you need to do, but I am 100% sure I am not the only one reading.I started a new log at:
- 07-14-2012, 02:42 PM
Originally Posted by fumoney
Back and bis today! Weight may be down on the deadlift today because I'm working on my form today to get the kinks out and save my lower back from hell. Everyone keeps saying that with the proper form I should be able to skyrocket past my old PR of 405 so I hope they are right!
The woman is out of town tonight for her bachelorette party and she left me with a ton of cupcakes that they couldn't eat. I'm trying to be strong but all I want to do is order a pizza and eat the cupcakes for dessert lol! Save me, jeebus!
Sent from my Thunderbolt using AM for Android!TWITTER.COM/DJBEANPOLE
07-14-2012, 04:56 PM
LOL, you need some Recompadrol !Originally Posted by DJBeanPole
I started a new log at:
07-14-2012, 06:04 PM
JULY 14TH: BACK/BIS
Whoooooooooooooooooooooooooooo oo! Walked outta that gym pumped as a mother! Couldn't believe it! Really dedicated myself to working on squat form and boy was I surprised. I know I got the form correct because I had my friend spotting/watching and my shins are all tore up and bleeding. Fought through the pain... worth it to get the correct form down! About halfway through the workout I was sweating balls and felt like I was about to just be done for the day and then out of nowhere I got a blast of energy and just kept going. Tore up my arms and dropped my friend to his knees doing Super 7 bicep curls !!! A fun day in the gym for sure!
SQUATS: 135x10 185x5 225x5 275x5,5,5 135x5 Definitely worth it to deload and figure out the form. My lower back has been saved. I felt a lot of stress coming through my hams/quads and the posterior chain only kicked in once I had gotten past the "hinge" position requiring me to swing my hips forward and "make love to the bar." lol. I didn't go switch grip at all and I felt that 275 was a good working weight. I took my time with it. Worked on feeling out the reps and instead of touch-n-go at the bottom of the rep I let the weight hit the floor, pause, then start again. Truly a "deadlift."
T-BAR ROW: 45x12,12,12 70x12 Still trying to figure out the proper stance without using the T-Bar machine/Hammerstrength. I just moved myself until I felt the strain in the correct places.
ONE ARM DB ROW: 45x12,12,12 30x5 deadstop at top and bottom of rep last set. Deloaded to get the squeeze in. Felt amazing!
SEATED ROW: 90x12 105x12 75x10 S/S (squeeze/stretch)
LAT PULLDOWN: 75x12 85x12 100x10 S/S
SUPER SEVENS BB CURL: BBx70 reps pyramid style
DECLINE DB BICEP CURL: 15x12,12 S/S
PREACHER CURL: 45x10,10 S/S
HAMMER CURL: 30x8,8
I was freaking pumped and exhausted at the end. No idea where that burst of energy came from. Just got home, had my post workout shake and I'm cooking myself some food. Fiance called and said that the cupcakes were not for me. Oops. I only ate half of the Red Velvet one so thats OK lol.
If I have time tonight I'm going to do a video review on Compete! So stay tuned!
Oh, I almost forgot.
Weight: 222lbs Lowest I've been yet! 2 more pounds to go!!!
07-14-2012, 11:23 PM
You are almost there. With the volume you put yourself through, no wonder you are ahead of schedule. You have a gift for writing. Your logs are interesting and fun to read.
I started a new log at:
07-15-2012, 07:25 PM
JULY 15th: CHEST/TRIS
DB BENCHPRESS: 40x15,12 80x12,10 70x8,8,8 40x6 I really though I could smash out 80x12x3 since it went up so easy the last time. And then I remembered why it went up so easy... I wasn't paying any attention to the form at all. I was just going through the motions of moving heavy weight without paying any particular attention to how the form of the exercise was actually interacting with my body and the intended muscle groups. When I really started to focus on the form with 80s, paying attention to the negative and allowing the weight to come almost beyond my chest on the way down and then again making sure that I was really squeezing my pecs together as I pushed the weight towards the peak at the top... I knew I was going to gas out way before reaching 12. Result? Drop in the weight. Its a hard mentality to stick to especially when your brain is trying to tell you "go on, lift heavy, big numbers, great success!" But I keep going back to the Kai Greene mentality of "I'm not a lifter. Don't call me a weightlifter." And sometimes knowing you have to go back and reduce weight to get the most out of the exercise is humbling, but it will be worth it in the long scheme of things.
DB INCLINE PRESS: 55x8,8,8 30x8
BB DECLINE PRESS: 135x6 95x10,10,10
DB PULLOVER: 55x12,8 started to feel it in the triceps where I didn't want the engagement so I went to 45x7 and still felt the same thing so I just gave up lol
DB FLYS: 20x12,12,12 All reps very nice and controlled, excellent stretch and squeeze
MACHINE FLYS: 105x12,12 120x8 105x12 60x10 squeeze/stretch
SKULLCRUSHERS: 60x12,12 supersetting to...
TRICEP KICKBACKS: 20x8DS15x10DS10x12 triceps were on fire!
GUILLOTINE PRESS: 135x5 95x10,10
Felt very good today. Now I'm stuck at home taking care of my fiance who is still nursing a hangover lol ! Tomorrow will be cardio followed by an off day. And then legs. I like to give myself a day of rest before legs because I feel like they need the most "preparation" prior to lifting. But who knows. Maybe on my rest day I'll get bored!
07-16-2012, 01:12 AM
Good workout and great point about form. I think some of my nagging injuries - ribs, back - are due to bad form on leg press. I am starting to be more conscious of form versus lift.Originally Posted by DJBeanPole
07-16-2012, 08:14 PM
JULY 16TH: HIIT
Yea good ol' HIIT baby! No cramps this time either. What was different, you say? I ATE first. I broke my fast prior to running to help give myself some fuel. Threw down 20g BCAA plus a sandwich my woman got me from Panera. So there goes the carbs for the day (technically a BURN day although I know that HIIT days should be considered BUILD/ON days... but I digress). Felt very good. Popped my EC, 2x Alphaburn, 1x Reduce, a scoop of Craze and headed off to the gym for the fun times. Felt really good too. Gym was packed, hot as hell. I can usually tell without looking down at the treadmill when I've hit the mile mark because its around this distance that usually the first bead of sweat will roll off my forehead. Well... it wasn't so much a bead... more like the Niagra Falls of sweat. Seriously with each step I took a bead of sweat would fly off of me. I could see it as I was sprinting. It probably looked crazy to anyone next to me. Like there was a little sweat raincloud above my head! In the end I ran for 10 cycles of 6mph jog 90 sec + 30 sec sprint at 9.0mph (not including warmup/cooldown).
425 calories. 2.75 miles. 28 minutes. Ownage.
Tomorrow is supposed to be off day. I'm thinking I might make it shoulders. A good friend of mine who is also an avid weightlifter wants to do legs on Saturday so I may just swap shoulders for legs! Hell yea!
07-16-2012, 08:31 PM
you're kicking some ass bud! nothing is worse than sweating like a pig in the gym
07-16-2012, 09:05 PM
07-17-2012, 06:33 AM
making great progress DJBP
bitta E before HIIT is crazy...dibs on ya stack hahahahahahah
keep crushing it.
...::: Olympus Labs Athlete & Representative :::...Crossfit - DEMIGOD -
07-17-2012, 01:04 PM
Wow....425 cal burned in less than 1/2 hour. Awesome !!!Originally Posted by DJBeanPole
07-17-2012, 07:52 PM
I see someone's leaner, more dedicated and driven than before !! Keep it up Antman! YOU GOT THIS!
>SNS-Glycophase<Serious Nutrition Solutions Rep
07-17-2012, 08:00 PM
JULY 17TH: SHOULDERS
Today would usually be reserved for legs but I haven't lifted with my old partner for quite some time and the only day we could get together was Saturday. When I asked him what day that would be for him he told me legs, so I adjusted my schedule slightly to coincide with his plans. Today was shoulders, Thursday will be Back/Bis, and Saturday will be Legs. And then after that I'll enter into my final week of training for Phase 3. Damn man. Time moves FAST. I had every intention today of leaving the gym in massive amounts of pain while leaving behind a ton of worries and life problems to die off on the gym floor. I went in expecting to burn out my traps. I was still suffering from second day (typically for me the worst day) DOMS from Chest/Tris (moreso in the chest), but I also feel much more "puffed up" when I feel like that. Almost like I feel bigger. So I was happy to go in and try to make myself feel even bigger today.
DB SHOULDER PRESS: 50x12,12,12 each rep was focused and smooth. Stopped at 90 degrees on the negative. Tried to squeeze my blades together at the top of each movement. DBs were not enough...
HAMMER STRENGTH PRESS: At the suggestion of Evan666, I decided to give HS a try and see what it felt like. While it felt different, I did feel like it hit a few slightly different areas of focus in regards to the shoulders. Not sure if it'll stay in the routine though. Think I may have SNAPPED some **** up in my right clavicle. It tweaks every now and again if I turned my head too fast. 90x8,8,8
BARBELL PRESS: For dropsets. 75x9 65x5 45x8
HAMMERSTRENGTH SHRUGS: 185x12 225x10 felt heavy, form dithering... 185x12,10 135x13,12
DB SHRUGS: For dropsets. 60x10 45x10 30x10
STRRAIGHT ARM RAISE: 25x12,12
LATERAL ARM RAISE: 25x12,10 switched to seated, elbows bent (like how it would be on the HS machine) 25x8,6 with 2 second hold at each contraction for each rep... burning sensations EVERYWHERE
REAR DELT FLYS: 15x12 too heavy, form bad 10x12,12 switched to machine 105x12,10 60neg x12 BURNNNNNNN
UPRIGHT ROW: 70x10,10,10 held at the top for 1-2 seconds for maximum squeeze, controlled negative with a nice stretch at the bottom
Walked out feeling like a RAIL. Felt fantastic. Dropping the weight on a lot of the exercises and actually allowing myself to feel the stretch/squeeze has really made a difference for me. Hypertrophy is the name of the game and I'm looking for growth!
And I really am going to get the damn video review up I promise. I just haven't had the free time to film it!
07-17-2012, 08:01 PM
07-19-2012, 10:58 PM
JULY 19TH: BACK/BIS
Wedding Countdown: 9 days
DEADLIFT: 135x5, 275x6, 225x8, 255x6, 175x12
KNEELING PULLDOWNS UNDERHAND GRIP: 25x12 30x12 50x12 40x12w/backwards breathing
ONE-ARM DB ROW: 40x8 30x12 20x15 50x6
FARMERS WALK: 100lb DBs in each hand, walked 4 sets 20yards each
BENT OVER ROW UNDERHAND GRIP: 95x8,8 105x6
CABLE ONE-ARM STANDING NEUTRAL GRIP ROW: 50x8 60x8 70x8
CHIN UPS UNDERHAND GRIP: BWx6,5,3.5
BARBELL CURL: 4X Mass Method used 55x10,10,10,12
HAMMER CURL: 4X Mass Method used 15x10,10,10,15
Fcking awesome! Blew my LATS away!
07-19-2012, 11:00 PM
dude, you are rocking it out there!
07-19-2012, 11:02 PM
07-20-2012, 12:06 AM
Good damn workout DJ !Originally Posted by DJBeanPole
07-20-2012, 12:26 AM
Haha no sir. What makes u think so? The countdown? No way bro! I'm super ****ing exciter!!!Originally Posted by Celorza
Sent from my Thunderbolt using AM for Android!
07-20-2012, 08:02 AM
07-21-2012, 09:18 AM
JULY 20TH: NOT A DAMN THAAAAAANG
So I made the mistake of taking the fiance to the mall thinking we'd have plenty of time to get a cardio workout in afterwards (she really wanted to)... well that was a big fail. I just wanted a few things for the honeymoon (I still need to go and get some khaki dress pants and shirts to match gray dress pants) and she ended up coming with me because I value her opinion on what looks good on me and what doesn't. Well it turned into her own personal little shopping outing. And we even went into one store for 30 minutes, she looked around, tried 10 different things on, and walked out with nothing. LOL women logic.
About to hit legs with my boys. Have an upset stomach though. Hope it settles
07-21-2012, 09:47 AM
When I take my GF to outlet malls, it turns into static contraction training holding all the shopping bags. I swear that is the only time we fight.Originally Posted by DJBeanPole
07-21-2012, 10:49 AM
07-21-2012, 11:06 AM
i have been with my girl since i was 12, and if she takes more than 30min in any clothes store she owes me a pair of reciecer gloves or a silcon bracelets. i have over 100, but alwayd want moreOriginally Posted by fumoney
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