SilentBob's Journey to January

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  1. 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!


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


  3. 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.

  4. 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!

  5. 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!

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

  7. 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!

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

  9. 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!

  10. 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
    •   
       


  11. 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 (70ºF,) 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!

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

  13. Subbed.

  14. 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!

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

  16. Quote Originally Posted by jakellpet View Post
    dayem SB - thats a kickarse WO. You do chins on shoulder day??? And wtf are floorwipers?
    "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!

  17. 9-7-09

    Legs:

    Squats: 45x10, 135x10, 185x8, 225x8, 225x8, 225x8, 135x20

    Floor Wipers: 30, 20, 20

    Deadlift: 135x10, 225x5, 225x5, 225x5, 135x10(SLDL)

    RUN: 1 mile

    Narrative:
    Ran the 2.7mi last night. My diet was sh*tty yesterday and as a result, my run time suffered a little bit. I was back down to 27 minutes. Unacceptable. Ran another mile today as punishment. I threw some hills into the treadmill as well to really punish myself.

    I may do some more abs tonight as well as update my picture...it's been a while. Tomorrow will be 3 weeks since my last picture update. I know my diet's been a little more loose lately since I'm at a weight I'm comfortable with. I think I've had my fun and now it's time to dial it back in and see how low I can go while maintaining this strength/size.

    Nightwish - Planet 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!

  18. Im looking forward to seeing the inside of the batcave again SB!

  19. 9-9-09

    PFT

    Pullups: 19 (have to lock out all the way down, chin has to go over bar)
    Situps: 85 (2 minutes)
    RUN!: 24:40

    Back Day:

    Pullups: 9, 2(+35lb), 2(+25lb), 2(+25lb), 8 (all sets 2sec dead hang)
    Bent Over BB Rows: 45x10, 65x10, 95x10, 95x10, 95x10, 95x10, 45x10
    Goodmornings: 45x10 (wrong shoes)
    Hammerstrength Low Row: 90x10, 90x10(alternating), 140x8, 140x8(alternating), 90x16
    Situps (decline): 40, 30, 20
    Pullups: 8, 7, 8 (all sets 0sec dead hang)

    Reserve Curls: 45x5, 45x5, 45x3, 45x2
    SS
    Supine Grip Curls: 45x8, 45x6, 45x5, 45x5

    Narrative:
    PFT today! I was so close to getting contracted. DAMMIT! 40 seconds. At least I know it's much better than my previous attempt. I was under the impression that the previous was high 27, almost 28 but today the SSgt commented that I'd come a long way from my 32 minutes from before...either way I've made some killer progress in my running.

    My pullups were good, but they could have been better. I need to go down all the way, I'm usually stopping just above dead hang, never again. Dead hang pullups from here on. I don't want to say that's enough when I reach 20. I want them to tell me that's enough when I hit 20+.

    Situps. My core has come a long way, but the type of situps in PFT are different than the type of ab work that I've been doing. The being said, I've going to start doing situps on the decline bench since that's closest to the type we're doing for PFT.

    As visible by today's update, after PFT I went to the gym. My biceps were spent by the type I made it to those curls. It was hilarious to watch. Felt like the little guy trying to use too much weight.

    Overall, today was a good day. Despite not passing (I refuse to say fail,) the PFT, I do have a new baseline to work with and to build from. There is only one way to go from here, forward.

    Avantasia - The Scarecrow

    "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. Quote Originally Posted by jakellpet View Post
    Im looking forward to seeing the inside of the batcave again SB!
    Welcome to the batcave!


    Can't see it in that picture but I am able to see some pretty good separation in my delts when I flex. I'm also noticing more veins in my head, not that one. Squat and I get a few clusters around my temples.
    "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!

  21. 9-11-09

    Chest:

    DB Incline Bench: 20x20, 30x20, 40x15, 50x15, 55x15, 60x13+3, 65x10+6, 30x10(negatives)

    DB Incline Flies: 10x10, 20x10, 20x10, 20x10

    Dips: 10, 10(+25lb), 10(+50lb), 10(75lb), 10(+75lb), 9(+75lb), 15(+25lb)

    Floor Wipers: 30, 20, 20, 20

    Decline Situps: 20, 20, 20, 20

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

    Pushups: 40

    Narrative:
    Good workout today. I increased the reps on the DBs to try to build a little more endurance. It took a toll on the later portion of the workout. I was getting super tired doing those cables. I almost didn't want to do the pushups. Almost. I was able to crank out 40 before I couldn't do any more.

    Whitfield Crane & Rocky George - Master of Puppets

    Master. 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!

  22. Subscribed.
    Product Educator | USPowders
    Statements made by this online persona are the sole property of the owner, and do not necessarily reflect USPowders’ opinion as a whole.

  23. What's that, I don't see PIT?

    You'll get there, SB.

  24. Quote Originally Posted by Iron Lungz View Post
    What's that, I don't see PIT?

    You'll get there, SB.
    Yeah, that one's a tough nut to crack during the week. The only good spots to practice are a few schools that are near by...I don't think they'd want me there during school hours.

    I'll try and hit that tomorrow. I got both of my packs attached to the right frames now, so I'm also ready to ruck.
    "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. Don't give me any further excuses - do the work!

    Ruck, ruck, and ruck some more.

    Hooah!

  26. You're training for the PFT, but are you aware of the CFT? Marine Corps Combat Fitness Test? It's mandatory now as well and it's for score. You can do a google search and get some good gouge on it. I'll try and scrounge up some official instructions for it so you have the good info, because some of what is on the web is not quite accurate. In essence it's a 1 mile run, ammo can lift (shoulder press) farmers walk, low crawl, high crawl, zig zag, grenade toss, push ups, fireman's carry of someone close to your own weight and so on. It's kinda fun.

    I posted a thread on it awhile back, maybe I can find it. It is to test combat fitness. In my times over in Iraq I have never had to run 3 miles in combat, but I have had to put out like a mofo for 60 or 100 yards with gear etc, drag someone and climb over ****.

    Anyhow,
    Be hard when it's hard
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  27. 9-12-09

    Shoulders

    Dead hang Pullups
    Arnold Press
    Shoulder Press
    Leaning Lateral Raises
    Face Pulls
    Ab Circuit
    Bradford Press
    Decline Situps
    Run

    Narrative:

    Busy weekend, never updated, my bad.

    9-14-09

    Legs:

    Squats:
    45x10, 135x10, 185x10, 225x8, 225x8, 225x8, 225x8, 135x15

    DB Walking Lunges:
    20lbx 20steps, 30lbx 16steps, 30lbx14steps

    SLDL:
    95x10, 135x10, 185x8, 225x5, 225x5, 225x5, 135x10(Romanian DL)

    Decline Situps:
    50, 40, 30

    Narrative:
    Felt good after legs. No work tomorrow. Gonna do some serious cardio, yeah!

    Dave Edmunds - I Hear You Knockin'
    "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!

  28. 9-16-09

    Back:

    Deadhang Pullups: 10, 3(+35lb), 5(+25lb), 5(+25lb), 8 (2 second dead hangs)

    Bent over BB Rows: 45x10, 65x10, 95x10, 115x10, 115x10, 115x10, 115x10, 45x10(negatives)

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

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

    Plank: 1 minute

    Side Plank: 50sec (both sides)

    Machine Iso Low Row: 40x20, 70x10, 70x10, 70x10, 40x15

    Deadhang Pullups: 5, 5

    Narrative:
    Did 3 miles around the neighborhood. Added a little serpentine action up and down some side streets to extend the length from 2.7 to 3. It sucked, 91 degrees, humid. Today's lift was alright. I would have liked to have done some DB Rows but the free weight area was packed today for whatever the reason. Oh well.

    Blind Guardian - Valhalla
    "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!

  29. hey that vid looks familiar...
    SFW and GFH

  30. Quote Originally Posted by Inarius View Post
    hey that vid looks familiar...
    Yeah, someone showed it to me the other day and I can't get it out of my head.
    "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!
  

  
 

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