Tomhawk Is Eating His Cake And Having It Too (CBL)
- 07-15-2013, 04:55 AM
Decided to do a Cube deadlift rep day. Did not use a belt for the first time in a while.
Deficit deadlift on a stretching mat 1 set of 8 reps with 405.
Block deadlifts, put the weight on 2 45s. 2 sets of 3 reps.
NARROW squats 3 sets of 8 reps with 225.
Pull throughs 4 sets of 10 reps with 90 using V-bar
Ab wheel 3 sets of 10 reps. These were real hard after not using a belt. Core was feeling it more than usual. Almost felt like cramping up.
- 07-16-2013, 10:23 AM
Hey Tom... How can I contact a admin.. I keep getting this clown asking me to help set up her husband, only this she's profile says its a he....RIP Ryan, :(
- 07-16-2013, 10:53 AM
07-16-2013, 12:55 PM
07-16-2013, 07:15 PM
Last night did back. Yes back the day after deadlifts haha.
Seated cable rows 4*10
Dead stop 1 arm DB rows 3*9
Reverse lat pull downs with wide neutral grip
Underhand lat pulldowns 12/10/8 really messed with my left wrist
DB pullovers 3*10
07-17-2013, 11:07 PM
07-18-2013, 02:23 AM
Hey ya I plan on calling you soon. Good to hear ya. Watch that road rage haha. Been feeling a bit off lately. Head keeps pounding and been napping a bit.Originally Posted by toughchick401
Legs solo again today. Had some high hopes for todays workout. Turns out the guy I train legs with is still at the beach.
Lying leg curls 4 sets of 8 reps last set 25 partials.
Squats sets of 5 reps up to 410 and then I decided to do 6 reps haha. Didn't feel too bad but seemed like I stayed high. Guy spotting me said I good morninged 2 reps a bit.
Leg press 3 sets of 25 reps 450/540/630. Didn't seem as bad as last time but they still pumped up to painful levels.
Hack squat machine 3 sets of 10 reps 300/310/320. Did these relaxing the weight at the bottom and then exploding out of the hole.
Stiff leg deadlifts sets of 10 reps.
Pull throughs sets of 12 reps
07-19-2013, 02:18 AM
Got a great massage today. Been resting on massage days but just felt like lifting today. Plus it was chest/shoulders. Legs and back are what usually get worked on most for massages anyway.
On the way to the gym almost got into a wreck. Was pretty damn close. They were turning across the intersection I was going through. Probably going about 50 when I stomped on the break and swerved left avoiding the suv. Definitely an oh sh1t moment.
Flat DB twist press 3*10 65/75/85
Floor press with smith machine 8*3 with 205. Very short rests basically rest pause. Explosive reps letting the weight settle on my triceps.
Incline DB press 3*15 with 90s
Pec deck 3*15.
Standing BB press 3*10 with 135. Had to do 8+2 on last set. This sucks the day after legs. Got a cramp in my leg towards the end.
Heavy DB swings 4*35 with 65s
Face pulls 3*15
Snatch grip high pulls sets of 5 with 185
07-21-2013, 11:28 PM
Friday did a deadlift workout. Had someone tag along. Wasn't really ideal. Thought they had more experience with deadlifts which they didn't. Not exactly what I wanted in a workout. Just wanted to get in and hammer through it.
Speed pulls 8*3 with 345 REAL short breaks about 15 seconds
Kroc rows big set was 120 for 25 reps each hand
Lat pulldowns wide grip forward 3*15 with 150
Seated leg curls 4*10 last set had 15 partials
Hyper ext 2*20
07-22-2013, 02:29 AM
Today was arms, traps, and core.
Reverse ez bar curls 5*10 with 10 second rest periods.
Rope triceps ext 5*10 with 10 second rest periods. Guy I know was bashing the weight I was using. Said if I wanted to powerlift I had to up the weight I was using. So I told him to try it. Think he stopped during the 3rd set. Got him to change his tune a little haha.
Cross body hammer curls 1 side then the other 3*10
Preacher curl machine 3*15
Floor press 6*2
DB shrugs 3*12
Ab wheel 3*10
Took a little longer than I would have liked. Too much chit chat honestly. Hopefully tomorrow will be better but doubtful since it will be Monday. Probably going to do a little of this and that. Was planning on resting but oh well. Could be a deadlift, squat, and assistance day. Legs arent till Wednesday.
07-23-2013, 06:36 PM
07-23-2013, 06:48 PM
Yesterday decided to do a bit of back. Doubt extra back work will kill me.
Cable rows sets of 5 reps
Trap bar rows 3 sets of 12 with 200.
Stretchers 2 sets of 12
Reverse lat pull down with wide neutral grip 3 sets of 10 reps.
DB pull overs 3 sets of 10 reps.
07-26-2013, 06:00 AM
Today ended up doing chest/shoulder
Flat DB twist press 3*10 with 70/80/90 first time using the 90s. Didn't feel too bad.
Incline BB ELECT worked up to 295 for 3. Honestly it felt real slow. Not a good thing for me. Usually incline BB is a good indicator for my flat bench max.
Floor press with smith explosive 6*2 with 210. Trying to work in a bit of Cube before I start it up fully.
Incline DB press with 90s 15/15/12 that last set I just didn't have anything left to push.
Heavy DB swing 4*35 with 65s superset with trap bar press 4*15 with the 60 pound bar. Pressing the trap bar was easier than I expected. Sucked having to clean it up just to press it. Might add weight next time.
Upright row with cables PSR sets of 3 ramped up with a rep out at end.
Rear delt destroyer set 60 reps with 40s, 30 reps with 20s, 10 full reps with 10s.
Rope fall pulls with fat gripz extreme 4*15 with 50.
Band tricep ext 1 set of 100. Trying to add a little Cube again. These burned like hell at the end.
Decline sit up 1 set of 30.
07-27-2013, 01:56 PM
Did arms yesterday. Will get to that later but its STORY TIME haha.
So yesterday out of the blue I got a text from Tiffany. She was a girl I went on some dates with about 8 months ago. Will have to check back to see if I told the story how it ended(pretty sure I did). Plus it might be a good idea to recall how I felt then. Anyway she sent me a long text about how she was sorry. I thought about it for a while and basically said water under the bridge. We get to texting a bit and turns to some flirting. Supposed to hang out with her some time soon. We will see how that goes. Always had fun with her but after that night I cut all ties with her and didn't look back. Which for me is pretty rare so you get the idea.
07-28-2013, 08:02 PM
Time to slay some *****.
So it was a good arm day they?
07-29-2013, 12:39 AM
That arm day wasn't too special. Just got in and pumped them up a bit.
Reverse ez bar curls superset rope tricep ext 5 sets of 10 nonstop
Dips sets of 10 superset with cross body hammer curls 3 sets of 10
Close grip lat pulldown 3*12 superset with pin press 3*2
Band tricep ext superset band bicep curls 1 set of 100 for each
07-29-2013, 01:35 AM
07-31-2013, 12:58 AM
07-31-2013, 11:21 PM
Monday was a bit bland. Kind of like going on a first date again except you are less trusting of the person next to you. In fact our first date went a hell of a lot better. Time will tell if we hang out again.
Sunday trained back and shoulders with Tammy. She is a personal trainer at another fitness center plus competes in figure. Not a bad idea to be friends with her if I ever nut up and try to become a personal trainer.
Seated cable rows 4 sets of 12 reps ramping weight
1 arm BB rows sets of 10 finished with a set of back and forth 3 times 10/9/5
Stretchers 2 sets of 12 reps
Reverse seated lat pulldowns wide and neutral grip 3 sets of 10
Iso machine rows basically just messing around. She wanted to do them.
Heavy DB swings 4 sets of 35 reps some sets with 65s then moved to 70s
Front DB raise almost ALL the way up sets of 10 ramping till I got to the 30s
Rear delt destroyer set 40s for 60, 20s for 30, 10s for 10 full
Rope face pulls with fat gripz extreme
08-01-2013, 09:25 PM
08-02-2013, 05:10 AM
Some times I wonder.Originally Posted by toughchick401
Trained legs Wednesday with Mike. First time in 3 weeks so it was going to be hell.
Lying leg curls 1st set of 8 reps I immediately feel something in my left hamstring. I pop up worried I strained something. Took a second to gather myself and started my set again. 4 sets of 8 reps last one having 20 partials because it still felt weird.
Squats working up to singles with 375, 405, and 435. It felt pretty good. Even 435 was a modest attempt considering most estimates are a little over 470.
Leg press 3 sets of 25 reps constant tension. Ramp the weight up each set 450, 540, 630.
Front squats 3 sets of 10 reps with 135. Awkward more than hard plus quads were still beyond pumped.
Smith machine romanians sets of 10 reps
Hip thrusters on cable tower sets of 10 reps
Isotension leg curls 3 sets of 30 seconds with a 30 pound DB. Not sure if that is the right name. Saw them in a John Meadows article and they looked fun. First sets was cake. The next 2 were pure hell haha.
My legs were so sore today. Hamstrings have never been hit so brutal. Surprised they didn't lock up on me that night. Luckily I got a massage today. Which helped but damn it hurt. Way more tender than usual. My usual massage therapist wont be there next time. But she said she just interviewed a girl who might start working there. If that's the case I will have an appointment with her. Doesn't hurt to know your options.
08-02-2013, 04:18 PM
You could be me.... Another surgery to schedule due to "some abnormal cells from my endoscopy". I love these. So much damn fun... Although this will be my last one...
RIP Ryan, :(
08-03-2013, 07:39 PM
Hey just called you. Went straight to voicemail. Hope to her back from you. I need my dose of road rage haha.Originally Posted by toughchick401
08-03-2013, 08:02 PM
Hey bud, overall do you feel the cbl is working toward your goals? I would love to eat simple carbs at night...
08-04-2013, 01:51 AM
08-05-2013, 02:28 AM
Yes but it can be easy to mess up in certain ways. I think it is better suited for people who are already lean or just hold so much muscle mass they can handle the carbs. I don't feel I fit in there so it is more finding out what works for me. Plus I gain weight easily.Originally Posted by hvactech
Even though I recently switched back to CBL(a month ago) from a keto(Carb Nite Solution) I was told I looked like I lost weight. In reality I am probably 10 pounds heavier from water and what not.
08-11-2013, 04:36 PM
Workouts have been pretty good. Trying to take more rest days. Hamstring keeps acting up on leg days during lying leg curls. Last 2 workouts it felt like it popped a bit. Scared the piss out of me to be honest. Still did my workouts though. In fact this last leg workout I squatted 425 for 5 reps which estimates 495. They could have been better reps but not too bad.
I have been icing and heating my hamstring(left). Plan on doing back today. MIGHT do deadlifts not sure yet.
08-13-2013, 12:59 AM
So I decided to do deadlifts. Nothing too crazy just 405 for 8 reps. Then 2 sets of 3 reps with 510 on trap bar deadlifts. All sets were done without a belt.
Meadow Rows: felt like crap but toughed it out and got 3 sets of 10 reps.
Low cable rows individual handles 4 sets of 12 reps not much weight but a good squeeze combined with short rests.
Stretchers par usual 2 sets of 12 reps.
Reverse seated lat pulldowns with wide neutral grip 3 sets of 10 reps.
Snatch grip high pulls hanging 6 sets of 5 reps.
DB shrugs 3 sets of 12 reps with 3 second flex at top.
08-13-2013, 01:14 AM
Today decided to do arms. Usually start with biceps and then do triceps but today let triceps go first.
Rope triceps ext 5 sets of 10 reps 10 second rests
Reverse curls ez curl bar 5 sets of 10 reps 10 second rests
Dip machine 4 sets of 9 reps
Cross body 1 arm then other hammer curls 3 sets of 10 reps
Close grip bench 6 sets of 3 reps a bit explosive 225 superset with bb curls sets of 10. The curls were just a way to pump up and finish biceps without having to do too much extra.
08-14-2013, 11:37 PM
Yesterday ended up doing back with Aaron. Typical 6 foot 170 pounds guy. Seems to want to grow but apparently unreliable. Showed up more than 30 minutes late. Worse considering he asked me to train with him and it was my rest day. Would have probably left but I had taken a preworkout AND coffee. It ended up being a good workout. Surprisingly didn't take too long.
Today was legs. Last time training legs with Mike before he goes back to college. Talked about training legs some times when he comes home to visit. Not a bad person to train with. Said he has noticed improvements in his legs this summer. I know training with him has forced me to focus my leg training more.
Seated leg curls: basically just to warm up. Quite a few sets of light weight.
Lying leg curls: 100*12, 115*10, 130*8, 145*6 dropset 100*6 dropset 70*6 This didn't bother my hamstring nearly as much. Definitely did more to warm them up.
Squats: sets of 5 reps 275, 325, 375, and then 425 for 6 reps. Got the 5th rep and just had to go for more. 509 estimated which is the 1st time I have been over 500 with some legit depth. Didn't have anyone on the side watching but I could feel it. Then did some pause squats with 315.
Leg press 10 sets of 10 reps with 5 plates a set you go I go.
1 legged leg press 4 sets of 15 reps
DB stiff leg deadlifts sets of 12 reps 45,55,65,75
Floor leg curls 2 sets of 12.
Decline leg curl isotension holds 3 sets of 30 seconds with 30 pound DB
Calf press 4 sets of 10 reps with 3 plates a side
Tibilias raise on lying leg curl machine sets of 15 reps
08-14-2013, 11:53 PM
Nice work man. Squats are beast. I hate unreliably gym partners.
08-15-2013, 01:52 PM
Speaking of soreness I have a chiropractic appointment. Which comes with a massage. Going to be a new massage therapist(Nadia). My current massage therapist(Jen), who does the interviews, seemed to be impressed with her or something. She said she wouldn't be offended if I started setting appointments with Nadia. Makes one curious to see this new massage therapist. Will know more in about an hour.
I figure it is better to find out now he is unreliable. Plus he was wanting to train a little later than I like. Still used to training solo anyway. My old training partner Mario might be back in town soon.
08-15-2013, 06:16 PM
Nice work you aren't kidding man your squat is coming up nicely!
Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
08-16-2013, 06:34 PM
08-18-2013, 06:34 PM
So I haven't trained since Wednesday. Thinking of taking a few more days off. Training was getting to be a bit of a chore and body felt like it was rejecting more training. Granted I did just read Bret Contreras article about John Broz(Olympic lifting trainer who is dabbling in training powerlifting who implements training 13 times in a week) haha. Figure back off a bit. Might try squatting more often like Broz talks about doing.
Also another change is I plan on switching back to Carb Nite Solution to get rid of some fat. I can tell I need to. Powerlifting belt has been tighter lately and even my regular belt has less notches. Going to start using the nicotine gum again. Still have about 20 pieces(4mg each) left. Need to go pick up some caffeine pills some time or just use drink packets. Figure nicotine gum plus Carb Nite should burn fat off fast.
Not quite sure what I want to do as far as training though. Back to lifting completely solo so anything is wide open. Might reread Cube and do that. It would help to go back to my gym instead of the fitness center but wouldn't be impossible.
08-19-2013, 05:00 PM
So my phone is still down and out for the count. Should be getting a new one some time soon since I had a warranty on it. So hopefully get a replacement soon. Although it is a little nice being free from a phone. Makes me think of Bill Burr's stand up about trying to leave your house without your wallet and cell phone.
Supposed to hang out and play some video games tonight. Should be fun to just relax. Some COD BO2 and UFC 3. Going to destroy in UFC 3. Should be nothing but brutal KOs haha.
Then tomorrow supposed to hang out with a girl from a dating website. Kind of iffy on the whole situation. Got a weird vibe. We had started talking about a month ago then stopped for no reason. Now we picked back up. So if I don't show up after tomorrow you know why haha.
08-20-2013, 11:45 AM
You still alive Tom? Hope you are not in a root cellar somewhere rubbing lotion on yourself and putting it back in the bucket for Wild Bill!
Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
08-20-2013, 11:55 AM
08-20-2013, 02:42 PM
Boobie pics or it didnt happen.
08-20-2013, 03:29 PM
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