SilentBob's Journey to January

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  1. 8-22-09

    Shoulders:

    Arnold Press: 20x15, 30x10, 40x10

    DB Shoulder Press: 50x10, 55x10, 60x10, 65x8

    Leaning Lateral Raises: 15x10, 20x10, 20x10, 20x10 (per side)

    Face Pulls: 30x10, 35x10, 42.5x10, 50x10, 25x10(negatives)

    BB Bradford Press: 45x10, 65x10, 85x10

    RUN: Treadmill, 24 minutes (2.5 miles)

    Narrative:
    Not happy about running on a treadmill instead of outside, but cardio is better than no cardio. Looking back I should have thrown in a few sets of shrugs. Oh well, they'll get their's soon enough.

    Avantasia - The Toy Master
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!


  2. cry of the blackbirds is such a great song!

    and...
    SFW and GFH
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  3. dang mine nice looking log you got here. and you are damn lean since the last picture i saw of you.

    and congrats on going for OCS. i am starting to look into it as well, but i still have a few years left before i graduate.

    anyways, keep it up. workouts are looking good. and as always, detailed and complete diet information!

  4. Quote Originally Posted by rolandajoint View Post
    dang mine nice looking log you got here. and you are damn lean since the last picture i saw of you.

    and congrats on going for OCS. i am starting to look into it as well, but i still have a few years left before i graduate.

    anyways, keep it up. workouts are looking good. and as always, detailed and complete diet information!
    If you're serious about OCS look to your school's ROTC program. If you join ROTC I think you can do 2 6-week courses at Quantico over the summers of your Junior and Senior year so that you're ready for your commission as soon as your graduate, instead of the 10-weeker that I"m looking forward to.

    Yeah, the diet tracking kinda went away as I've been kinda slacking on plugging numbers. I will say though that this morning I stepped on the scale at 179lb. Hoorah.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  5. 8-25-09

    Break's over

    LEGS:

    Squats: 135x10, 185x5, 225x5, 255x5, 275x5, 275x5, 135x10(ATG)

    Floor Wipers: 30, 20, 20, 20

    Deadlift: 95x5, 135x5, 185x5, 225x5, 225x5, 225x5, 225x5

    Change shoes/grab some sugar

    RUN!: 2 miles treadmill

    Narrative:

    Got off my lazy butt today. I've been stretched thin due to work. Was supposed to have today off but that didn't happen. So I summoned up some rage at the end of my shift to go slam some f*cking weights around. I hadn't done deads in awhile so I was do. I had the crazy idea of lifting heavy then running. Yeah, I'm going to hate myself tomorrow morning. I can already tell I'm gonna have DOMS from hell. I'll probably have 5g of glutamine or something before bed tonight.

    If my back is up for it, I'm scheduled for back day tomorrow. If not, I'll have to do chest to give the old guy a lift after deads. I swear, DL can really screw up your lifting schedule

    Nightwish - Wish I Had An Angel
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
    •   
       


  6. 8-26-09

    Back:

    Pullups: 20, 7(+35lb), 6(+35lb), 7(+25lb), 5(+25lb), 10

    Bent over BB Row: 45x10, 65x10, 95x10, 115x10, 115x10, 45x10

    DB Low Row: 20x10, 30x10, 40x10, 50x10, 60x10, 70x10, 80x8, 30x10(negatives)

    Pullups: 7, 5, 4

    Narrative:

    I can't believe I was capable of doing back today. I thought for sure that yesterday's lift would have forced me to do chest instead to give my back time to recover. Today was total lat destruction, as is evident by the failure pullups at the end of the lift. 4. 4 freaking pullups. I think I defined depletion today. Mission accomplished.

    Edguy - Children of Steel

    We are BACK.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  7. Holy crap you've gotten ripped! Congrats my old friend.

  8. Quote Originally Posted by Hurleyboy05 View Post
    Holy crap you've gotten ripped! Congrats my old friend.
    How the f*ck are ya HB!? Were you up in Alaska again this summer?
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  9. Quote Originally Posted by SilentBob187 View Post
    How the f*ck are ya HB!? Were you up in Alaska again this summer?
    Nah, I've actually been working full time in retail, and only recently purchased a new laptop (and took the time to actually get on it) so of course I hit up AM! Hopefully I can spend a little more time on here now, and get back into the old routines.

    Anyways, you're looking great man. I see you've really stuck it out and it's been paying off. Glad to see a Ninja still rippin' it up!

  10. 8-29-09

    Chest/Shoulders:

    DB Incline Bench: 20sx20, 30sx15, 40sx10, 65sx10, 70sx10, 75sx10, 80sx6, 40sx10(negatives)

    Leaning Lateral Raises: 15x10, 20x10, 20x10, 20x10 (per side)

    Dips: 10, 10(+25lb), 10(+50lb), 10(+75lb), 10(+75lb)

    Crunches: 40, 40, 40
    SS
    Heel Touches: 40, 40, 40
    SS
    Invisible Bicycle: 40, 40, 40
    SS
    Flag Raises: 10, 10, 10

    Plank: 50sec

    Side Planks: 50sec (each)

    Arnold Press: 20sx10, 30sx10, 40sx10

    Cables(High to Low): 15x10, 17.5x10, 20x10, 20x10

    Face Pulls: 25x10, 30x10, 35x10, 42.5x10

    RUN!: 2 Miles

    Narrative:
    Yes, this took about 2 hours. Yes, I had some WMS and BCAAs about 75 minutes into the workout. This is what happens when you work 8 days in a row and your brain shuts down for 2 days; you have to play catchup.

    I had a 6oz chicken breast when I got home. I know some carbs would help with recovery but we're doing lasagna for dinner tonight so I'll be getting a lot of carbs from that. Thankfull I have some AP for a little peace of mind with those evening carbs.

    Marilyn Manson - Long Hard Road Out Of Hell
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  11. 8-31-09

    Legs:

    Squats: 135x10, 185x5, 225x5, 245x5, 275x4, 275x3, 135x10(ATG)

    Floor Wipers: 30, 20, 20, 20

    Deadlift: 135x10, 185x5, 225x5, 275x2, 275x3(mixed grip)

    Romanian DL: 135x10

    RUN!: 2 miles

    Narrative: Yesterday I did some PIT. I got 10 sprints done of 100 yards each. I'm getting better at it, but I have to start some shallow breathing at about the 75 yard mark. I'm getting closer to getting the full 100 yards w/o breathing though. So there is progress! Hoorah.

    Running after leg day is the most diabolical thing I can think of doing to myself. And I really like it. Already worn out from lifting and then just start running. Yay for endorphins!

    Tomorrow morning I will destroy my lats. And by destroy I mean that by the end, I'll be struggling to do more than 1 pullup in a set. Bring it on!

    Avantasia - The Tower
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  12. nice man lookin solid. keep hittin it hard
    SFW and GFH

  13. Good deal, SB. You'll get there, and once you do, the second part awaits you...
    Quote Originally Posted by SilentBob187 View Post
    Narrative: Yesterday I did some PIT. I got 10 sprints done of 100 yards each. I'm getting better at it, but I have to start some shallow breathing at about the 75 yard mark. I'm getting closer to getting the full 100 yards w/o breathing though. So there is progress! Hoorah.

  14. Quote Originally Posted by Iron Lungz View Post
    Good deal, SB. You'll get there, and once you do, the second part awaits you...
    Oh dammit, there's more to that?! Bring it on!
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  15. It's a 3 part technique, my man.
    Once you can complete the entire routine, nothing will phase you!
    But I can guarantee that you will hate me for the first few days, especially the initial few days afterwards.
    My wife can do it...
    Quote Originally Posted by SilentBob187 View Post
    Oh dammit, there's more to that?! Bring it on!

  16. looking good SB, running after a leg workout has got to hurt! good job bro!

  17. 9-1-09

    Back attack mutha truckas!

    Pullups: 20, 8(+35lb), 6(+35lb), 8(+25lb), 7(+25lb), 10

    Good Mornings: 45x10, 65x10, 95x10, 115x10, 45x10

    Bent over BB Rows: 45x10, 65x10, 95x10, 115x10, 115x10, 115x10, 115x10, 45x10

    Crunches: 40, 40, 40
    SS
    Heel Touches: 40, 40, 40
    SS
    Invisible Bicycle: 40, 40, 40
    SS
    Flag Raises: 10, 10, 10

    One Arm DB Rows: 20x10, 30x10, 40x10, 50x10, 60x10, 70x10, 80x8 (per arm)

    Pullups: 9, 7, 5 (depleted)

    Narrative:
    I've felt great today. 8 hours of sleep. All day I was wide awake, alert, full of energy. Pre w/o was just 2 scoops of Jack3d. I finished my first bottle of Prime today too. Last time I took Prime, I really started to notice some benefit of the product during the 2nd bottle. That said, good things are on the horizon. I had planned on running after my workout but I ran out of time before work. Good thing tomorrow is nothing but running. If my buddy's up for it I'll do some more PIT, otherwise it'll be another 2.7 around the neighborhood.

    Manticora - Haiti di Lupi

    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  18. nice man. solid pull up numbers
    SFW and GFH

  19. 9-3-09

    Chest:

    DB Incline Bench: 20x20, 30x15, 40x10, 60x10, 65x10, 70x10, 75x10, 80x8

    Dips: 10, 10(+25lb), 10(+50lb), 10(+75lb), 10(+75lb), 10(+75lb), 10

    Crunches: 40, 40, 40
    SS
    Heel Touches: 40, 40, 40
    SS
    Invisible Bicycle: 40, 40, 40
    SS
    Flag Raises: 10, 10, 10

    Plank: 50s

    Side Plank: 50s (per side)

    Cables (High to Low): 15x10, 17.5x10, 20x10, 22.5x10, 15x10(hold 4 seconds)

    RUN!: 1 Mile

    Narrative: I forgot to do flies! Dangit. Oh well, the cables served the same purpose. My mind was elsewhere during my lift today. I wanted to go to the OSS because I hadn't really talked with the SSgt in a while. It turns out the reason it's been hard to contact them is because that a bunch of kids at the local college have been going over there to talk about a career with The Corps. Apparently a lot of em had a hard time finding any work over the summer so they're rethinking what they want to do with the economy the way it is. If you ask me that's a horrible reason to be an officer in The Corps, stable job security. I'm confident that the Capts and SSgts at the OSS feel the same way. I don't want anyone leading Marines just for a paycheck. If they want job security they should just enlist.

    Regardless, speaking with the SSgt this afternoon has helped to reinforce my determination to push myself beyond my limits. It's a shame I went there AFTER I trained I'm sure I would have been grabbing the 90s for my inclines. Hoorah!

    Alice In Chains - Would
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  20. SUBBED...

    Sorry, I've been MIA. Was on a mission in S. America for awhile on top of life ****. I'll catch up this weekend on the log.

    Semper!
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  21. 9-4-09

    RUN!: 2.7 miles, 25 minutes. I woulda been at 24 and change but in the last quarter mile I had to stop and tie my ****ing shoes. D*MMIT!!!!! Either way, I noticed some big changes in today's run from before. Instead of just pacing myself up the hills around my neighborhood I could feel myself leaning forward and pushing myself up EVERY hill in my neighborhood. It wasn't just a fluke on one or two of them. I was powering through the hills instead of trying to conserve my energy. The full moon out and the chill in the air (70F,) made for a great run.

    ...I guess it makes a difference carbing up (rolls with dinner,) before a run instead of the regular '2 hours after some protein and fat,' runs that I'm accustomed to. Bring it on SSgt, your flat 3 miles is mine! Hoohrah!

    Tomorrow...well, today now, is shoulders. I intend to run today too.

    Led Zeppelin - We're Gonna Groove

    Good Evening.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  22. Good deal, SB. Keep pushing through those walls.

  23. Subbed.

  24. 9-5-09

    Shoulders:

    Pullups: 20, 6(+45lb), 8(+35lb), 8(+25lb), 10

    Arnold Press: 20x10, 30x10, 40x10

    Shoulder Press: 55x10, 60x10, 65x10, 70x8, 35x10(Negatives)

    Leaning Lateral Raises: 15x10, 20x10, 20x10, 20x10

    Face Pulls: 30x10, 35x10, 42.5x10, 50x10, 25x8(Negatives)

    Floor Wipers: 40, 30, 20

    Bradford Press: 40x20, 50x15, 60x10, 70x10

    Run: 0.5 mile

    Narrative: Shoulders are feeling kinda tired now. I may or may not get a run in later. I did a half mile after my workout but my legs were kinda tender still. No excuses. I will run again.

    Edguy - Down To The Devil
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  25. dayem SB - thats a kickarse WO. You do chins on shoulder day??? And wtf are floorwipers?
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