k0ng's journey to greatness

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  1. I haven't been around to post in a while. I requested a schedule change to accommodate for more days off so I'm now working 6 days on and 8 days off. I've been training but due to back to back 12 hour shifts I've ended up having to spread my workouts apart quite a bit. I'm currently 218lbs and my last 1RM bench attempt was this morning I ended up bench pressing 370lbs.

    My squat and deadlift were both tested four days ago and my deadlift was 575lbs and my box squat was 540lbs. I'm not sure about my overhead press or power clean and my 1 mile time is down to 5:01 and my 2 mile time is 12:13.

    I'm still using a DeFranco-type method using high repetition days and heavy days for my upper body and for lower body I've been doing dynamic/speed effort days and heavy days and I'm still having great success. My diet is going good I'm consuming around 220 grams of protein everyday and I'm watching my carb intake I'd like to cut down to 205 for the summer. I feel a little bulky where I would rather be lean.

    I'll update more on my training soon!
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS


  2. Man it's been a while since I posted in this thing, but I've gotten a new schedule at work that I like much better so I have more time now to do the things that I like. I was working 6pm-6am 7 on/7 off at the hospital, but now I'm on a better set schedule at 2pm-12am 6 days and then I'm off for 4 days. I leave our house around 1PM and get home around 1AM now and it's much more laid back. I love being home at night and evening shift is definitely my favorite shift so far.

    In regards to training, I've been doing a lot of scouting, putting up trail cams, treestands, tuning my bow (got a new bow, went with Bowtech for this season) and I've been putting a lot of effort on bow season. I have been training though and here have been my latest stats.

    My last 1RM effort was actually this morning and I maxed at 375lbs on bench press, 515lbs on squat and 575lbs on deadlift. I overhead pressed and power clean pretty heavy last week and I'm guessing my power clean is in the 300's and my overhead press is around 265. I'm weighing in at 220lbs still at 5'11" but I'm looking lean as hell here lately after this new better suited schedule and spending so much time in the outdoors. I'm waking up around 8:30AM and lifting weights at 9 and it feels so much better than lifting weights after coming home from a long, dreaded 12 hour shift.

    I'll hopefully be posting my workouts more frequently now!
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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  3. It's been a while. I started a new job as an RN in a federal prison and work evening shift now. It took me a while to get used to, but I work from 3pm-12m and I honestly feel like I have more time than I did back working at the hospital.

    I've hit a few personal records, including a 600 lb deadlift that I've been chasing since I'm back at a 405 lb bench press. My squat (without a belt) has stayed at 545 now for the longest time and I can power clean 275 . I also just recently did 5 strict chins with a 90 lb dumbell. I'm fluctuating around 226lbs at 5'11", which is a little heavy for my likings but my 2 mile run is down to 12 minutes, which is where I like to keep it.

    At first I didn't feel like I had much of a life on evening shift. It was just wake up, workout, go to work, come home and go to sleep, but now I've managed to find a lot of time. Every month I accumulate 1.5 vacation days and 1 sick day, but honestly I haven't called in sick ever before, but I guess that's what spending 3 years in the Marines will do to you.

    Anyway I'm glad to be back. I've been chasing 10 reps with 315 and right now I'm at 9 and can get the 10th rep halfway up. My 225 rep test is 28 reps.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  4. It's been a while since I posted in this thing. I had been previously working a ton of overtime as our staff has been short and I was taking classes to get my PA. I'm currently no longer doing personal training on the side, as I'm making more money than I can spend at the moment just working at the hospital and I'm enjoying my time at home with my family rather than constantly being on the go.

    I've never felt better in the gym. I'm currently sitting at 226lbs at 5'11" and under 10%. I bench pressed 415 last week without feeling like I was "maxing" out. I got 550 on box squat without a belt and deadlift is still sitting around 600. I've made some goals to achieve before the end of the year and hopefully can achieve them.

    2014 Gym Goals:

    1. 235 lbs at no more than 12% bodyfat during bulk.
    2. 440 lb bench press.
    3. 575 lb box squat (belted).
    4. 620 lb deadlift.
    5. 335 lb power clean.
    6. 50 straight pullups.
    7. Keep the 2 mile run around 12 minutes.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  5. Got in a pretty good upper body workout today.

    Monday - Max Effort Upper Body

    Cuban Rotations: 20 lbs X 3 X 20 (RC Work)

    Poor Mans Shoulder Horn: 20 lbs X 3 X 20 (RC Work)

    Bench Press: Bar X 5 | 135 lbs X 5 | 225 lbs X 5 | 315 lbs X 5 | 335 lbs X 5 | 365 lbs X 5 | 365 lbs + chains (405lbs at top) X 1 | 385 lbs + chains (425lbs at top ) X 1

    Barbell Rows: 135 lbs X 15 | 225 lbs X 15 | 275 lbs X 12 | 315 lbs X 3 X 10

    Press: 135 lbs X 10 | 185 lbs X 10 | 225 lbs X 3 X 5

    Pullups: BW X 23 + 19 + 8 = 50 reps

    Barbell Curls: 100 lbs X 3 X 10

    Easily completed.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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  6. Nice to see you back in AM, k0ng. Glad to hear so many things are going well in life.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  7. Thank you sir.

    Tuesday - Lower Body, Deadlift Emphasis

    Power Clean
    135 lbs X 3
    225 lbs X 3
    265 lbs X 3
    275 lbs X 3
    285 lbs X 3
    295 lbs X 3

    Deadlift
    135 lbs X 5
    225 lbs X 5
    315 lbs X 5
    405 lbs X 5
    500lbs X 5
    525lbs X 5
    545lbs X 5
    550lbs X 5
    560lbs X 3
    575lbs X 2

    Front Squat
    135lbs X 5
    225lbs X 5
    275lbs X 5
    315lbs X 3 X 5

    Calf Raises
    135lbs X 10
    225lbs X 10
    315lbs X 10
    405lbs X 10

    Weighted Bridges
    45 lbs X 3 X 1 minute


    Next workout:

    Thursday - Repetition Effort Upper Body

    Bench Press
    135 lbs X 15
    225 lbs X 26
    225 lbs X 19
    225 lbs X 17

    Barbell Rows
    135 lbs X 15
    225 lbs X 3 X 15

    OH Press
    135 lbs X 10
    225lbs X 3 X 5

    Pullup
    50 reps total (done in 3 sets)

    Close Grip Bench
    275 lbs X 10
    315 lbs X 10
    345 lbs X 3 X 10


    Next workout.

    Friday - Lower Body - Squat Emphasis

    Squat
    135 lbs X 5
    225 lbs X 5
    315 lbs X 5
    405 lbs X 5
    500 lbs X 3 X 5

    Stiff-legged deadlift
    135 lbs X 15
    225 lbs X 15
    315 lbs X 3 X 15

    Lunges
    135lbs X 5
    225lbs X 5
    275lbs X 3 X 5

    Weighted Sit Ups
    +45 lbs X 3 X 15
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  8. In. Great log.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  9. Quote Originally Posted by kingk0ng View Post
    Deadlift
    135 lbs X 5
    225 lbs X 5
    315 lbs X 5
    405 lbs X 5
    500lbs X 5
    525lbs X 5
    545lbs X 5
    550lbs X 5
    560lbs X 3
    575lbs X 2
    I am particularly intrigued at the moment by the volume you're handling here as well as the reps per weight around 545-560. I'm curious as to if you can deadilft more than you think because my own triple PR is 535, but when I did that I was later able to deadlift 605.

    Obviously we're dealing with a guy with a lot of brute strength, too.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  10. Quote Originally Posted by Torobestia View Post
    I am particularly intrigued at the moment by the volume you're handling here as well as the reps per weight around 545-560. I'm curious as to if you can deadilft more than you think because my own triple PR is 535, but when I did that I was later able to deadlift 605.

    Obviously we're dealing with a guy with a lot of brute strength, too.
    I'm not really sure in regards to my deadlift max, to be honest. The most I have ever attempted and succeeded with was 610 and my most recent best pull was 600 (after a session), but I have never attempted to go any higher. The guy I used to workout with had a deadlift 1rm of 640 and would often use the same weight as me (except he'd get maybe 5 reps on sets where I could only get 3). Maybe it is getting time to re-test it and see. I've just never really attempted anything more than 610 before....not sure why.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  11. Monday - Upper Body, Max Effort

    Date of Workout: Monday, January 20, 2014

    Time of Workout: 6:00AM

    Weight Prior to Workout: 228.3lbs

    Started things off with direct rotator cuff work.

    Bench Press:
    Bar X 5
    135 lbs X 5
    225 lbs X 5
    315 lbs X 5
    365 lbs X 5
    385 lbs X 3
    405 lbs X 1
    425 lbs X 1
    435 lbs X 1 (Personal best)
    450 lbs X 1 (Failed, got it about half way up and spotter had to grab it due to it coming back down)

    Barbell Rows:
    135 lbs X 15
    225 lbs X 15
    275 lbs X 12
    325 lbs X 3 X 10

    Press:
    135 lbs X 10
    185 lbs X 10
    225 lbs X 3 X 5

    Pullups:
    51 reps total (done in 3 sets)

    Barbell Curls: 100 lbs X 3 X 12

    Parallel Dips:
    3 X 20

    Notes: I am extremely satisfied with the personal best 435 lb bench press. I think in two weeks I am going to try 440 lbs, then maybe by the end of March I can hit 450 lbs. I had a workout partner this morning, he is 6'4" 268 lbs and his bench press at the moment is 465 lbs; however, he almost hit 475 this morning (made it to near lockout), so he and I both agreed to train together again in two weeks. David said he believes I was exhausted from the volume I had done before the 450 lb bench attempt and if I would have went straight to 450 from 405 or 425 I would have gotten it. Either way, I am stoked!

    Tomorrow, if I am feeling as good as I was this morning, I attempt a 625 lb deadlift.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  12. Nice job man. Great bench, and your friend makes a good point there. Eagerly awaiting to see what you bring to the table with that deadlift, but do it like you should have done your bench.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  13. Monday - Upper Body, Max Effort

    Date of Workout: Monday, January 21, 2014

    Time of Workout: 6:11AM

    Weight Prior to Workout: 227.8lbs

    Deadlift:
    135 lbs X 5
    225 lbs X 5
    315 lbs X 5
    405 lbs X 5
    500 lbs X 5
    550 lbs X 1
    600 lbs X 1
    630 lbs X 1 (really really really struggled with the lockout, but I barely got it!!)

    Front Squat
    135lbs X 5
    225lbs X 5
    275lbs X 5
    320lbs X 3 X 5

    Power Cleans
    225 lbs X 3
    245 lbs X 3
    265 lbs X 3

    Sit Ups
    100 sit ups (completed in 2 sets)

    Notes: Well, I've officially deadlifted 630lbs! New PR with deadlift! That's 20 lbs higher than my 610 lb personal best deadlift. In March, I think I might try for 640 lbs. I've been stuck at around the 600 lb margin for about two or three years now, but I really think if I lower the volume on my deadlift/bench/squat sessions I can end up with a 675/465/575 by the end of the year at around 235 - 240 lbs.

    Another thing David and I were talking about, due to MMA, I put a lot of focus and effort into my cardio and trying to stay below 10% bodyfat, which really causes me to expand a lot of calories. It's really hard to make up for that many calories lost, so maybe only doing cardio once per week and putting a hold on MMA for a little while could possibly allow me to reach my strength goals a little quicker. I really don't want to go above 12% bodyfat, but I think I'm going to experiment with the bulk a little bit and see where it goes.

    My training partner today, David, ended up deadlifting 660 lbs. He weighs 268 at the moment and is around 14%, but he says he wants to bulk up to 325 lbs and doesn't care about his bodyfat% as long as he can maintain good conditioning. I know his bodyfat is pretty high, but I guess where he has so much mass as well you can hardly notice the extra bodyfat.

    Anyway, I'm extremely satisfied with todays deadlift, now it's time to aim for 300 on OH Press!
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  14. Yeah, that makes a lot more sense seeing you hit that.

    I wouldn't forgo volume nor conditioning as much as I would cycle it, unless that's what you were thinking about doing. Obviously they've helped in one form or another get you to where you are strength-wise. But definitely having a peaking phase of some sort every once in a while would be great, too, I think.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  15. Quote Originally Posted by Torobestia View Post
    Yeah, that makes a lot more sense seeing you hit that.

    I wouldn't forgo volume nor conditioning as much as I would cycle it, unless that's what you were thinking about doing. Obviously they've helped in one form or another get you to where you are strength-wise. But definitely having a peaking phase of some sort every once in a while would be great, too, I think.
    Thanks. I think you may be onto something with the cycling the conditioning/volume. Maybe have one session dedicated to pure strength and another session dedicated to dynamics/repetition? I'm going to try to put something together to find the medial between the two...
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  16. Weight prior to workout: 229.4 lbs

    Upper Body - Sunday, January 26, 2014 ME Upper Body

    Bench Press
    135 lbs X 5
    225 lbs X 5
    315 lbs X 5
    405 lbs X 5
    440 lbs X 1
    450 lbs X F (failed at lockout)

    Barbell Rows
    135 lbs X 10
    225 lbs X 10
    315 lbs X 10
    325 lbs X 10
    335 lbs X 10

    OH Press
    135 lbs X 5
    225 lbs X 5
    230 lbs x 5
    235 lbs x 3 (failed, attempted 5)

    Pullups
    50 reps - (completed in 2 sets)

    Assistance work - dips, barbell curls, face pulls, rotator cuff work.

    New personal best of 440 lbs on bench press, which is 5 lbs higher than I got last week. I'm thinking about shooting straight from 405 to 450 the next time I attempt a max. I'll probably try 450 again in two weeks.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  17. Where you at?
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  18. Sorry bro, been pulling some extra hours at the job and in the gym. I just went 13 days pulling 12-14 hr shifts and worked out every day as well. I'm currently sitting at 235lbs and hit 460lbs on bench, 640lb on deadlift and 575lb on box squats. I've managed to maintain a 2 mile run in under 13 minutes as well. I'd like to continue a clean bulk up to about 245lbs, reach 500lbs on bench, 675lbs on deadlift, and 600lbs on box squats, but as fatigued as I am feeling I doubt that it's going to happen. I really feel like I am closing up on my natural genetic limit. I'm comfortable at my current weight, but I feel the best at around 210-220lbs. I'm going to give it all I got this year though in a bulk without getting too high in bodyfat%, just to see what type of lifts I can hit. We'll see how it goes.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  19. That's awesome progress, man. You've been killing it.

    How old are you again? I caught that you've been exercising in some form or another since 15 but I have no way to put that into perspective.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  20. Quote Originally Posted by Torobestia View Post
    That's awesome progress, man. You've been killing it.

    How old are you again? I caught that you've been exercising in some form or another since 15 but I have no way to put that into perspective.
    Sorry, I just now saw your post. I can't believe it has been 5 months since I logged onto this board.

    I'm 29 years old. Yeah, I've been training since I was about 15. My dad bought me a bench, a bar and some weights for my 14th birthday and I started consistently training when I was 15. My dad hired a personal trainer to teach me for about six months when I was in high school for football and I ended up getting more addicted to the idea of getting stronger than I did winning football games. When I graduated high school my bench was in the 300's and my squat was closing up 500, but I didn't really start hitting high numbers until I joined the Marines and basically became obsessed with training. I wanted to fit what people thought "a marine" should look like. My older brother got me into lifting at a young age.

    As of right now I have cut some weight and lost some strength, but I'm very lean like I to be. I checked all of my stats two weeks ago and I was 6'0" 225 lbs, 8% bodyfat. My bench is 440 lbs, squat is 545 lbs, deadlift is 625 lbs and I can perform 5 pullups with a 70 lb dumbell and my two mile run is 12 minutes and 11 seconds. I feel way more comfortable when I'm around 220-230 than I do when I'm over 240. I just have way more energy and I'm way faster and more agile.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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