Sunz Out. Gunz Out. // Boro's #summerofshred Log

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    Quote Originally Posted by AZMIDLYF View Post
    Gone are the days of working out in your garage huh? That looks like a well set up place you are in now.
    Yeah... A friend of mine opened a speed and strength facility in my area. All of my equipment is there, and the atmosphere is amazing.
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    Wednesday 8/8/12 – Legs/Quads

    Safety Squat Bar, Below Parallel Free Squats
    Safety chains set at 2" below parallel to prove depth
    bar x 5
    135x5
    225x5
    275x5
    315x5
    365x5
    405x5
    430x5 (PR)



    TKE's
    Choked Average Band
    x15 each leg
    x15 each leg
    x15 each leg

    Seated Quad Extensions
    Full stack x15
    Full stack x15
    Full stack x15

    Hanging Ab's
    x15
    x15
    x15

    Ab's.Are.So.Sore.Errr
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    Thursday 8/9/12 – Biceps/Shoulders

    Standing Pin Wheel Curls

    65s x5
    85s x5
    85s x5
    85s x5
    85s x5
    85s x5

    Standing DB Curls
    40s x12
    40s x12
    45s x12

    DB Spider Curlzzz
    1 set res pause set each arm...
    20# DB x25, 15#5x 5, 15# x5, 15# x5 - 40 reps total each arm

    Standing OHP, Front Press Scrape Press (Press forward against rack)
    135x5
    135x5
    135x5
    135x5
    135x5

    Standing KB Clean/Press
    60# x5 each arm
    60# x5 each arm
    60# x5 each arm

    Single Arm DB Side Raise
    45# x12
    45# x12

    Doubled Micromini Band Front Raise
    x40... ouch.

    Foodpornz...

    Chicken breast, onions, hot sauce, "healthy" PB&J (Ezekiel bread, homemade raspberry Jam and wegmans natty chunky PB) along with 2 scoops Test Powder and 1 scoop Modern BCAA

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    That meal looks friggin tasty big man!! Then swillin it down with some T-Pow...oiy
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    What are pin wheel curls?
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    Quote Originally Posted by hogwild1392 View Post
    What are pin wheel curls?
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    That solves that lol
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    Quote Originally Posted by AZMIDLYF View Post
    That meal looks friggin tasty big man!! Then swillin it down with some T-Pow...oiy
    Ain't no stoppin' haha
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    Quote Originally Posted by borobulker

    Ain't no stoppin' haha
    This haha
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    Time to play catch up!!

    Monday 8/13/12 – Chest/Triceps

    Flat Bench
    bar x 5
    135x5
    225x5
    315x5
    315x5
    315x5
    325x5
    325x5

    Incline Bench
    135x15
    185x10
    185x11

    DB Bench
    80x12
    85x12
    85x10

    DB Flys
    30s x40

    Close Grip Swiss Bar Press
    135x10
    135x10

    Standing KB Press
    x10, x10

    Cable Tricep Extx40

    SHOT.
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    Tuesday 8/14/12 – Back/Yoke

    Laying supported rows
    bar x 10
    135x10
    185x10
    225x5
    225x5
    225x5
    225x5
    225x5

    KB Rows
    90# X10
    90# X10
    90# X15

    Lat Pulldowns
    x12
    x8
    x10

    Seated Band Row, with PVC bar
    x40

    Shrugs off pins, held
    315x5
    315x5
    315x5
    315x5
    315x5

    Incline DB Shrugs, held
    65s x10
    60s x10

    Shrugs off pins, held
    185x40

    SHOT.
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    Quote Originally Posted by borobulker
    Time to play catch up!!

    Monday 8/13/12 - Chest/Triceps

    Flat Bench
    bar x 5
    135x5
    225x5
    315x5
    315x5
    315x5
    325x5
    325x5

    Incline Bench
    135x15
    185x10
    185x11

    DB Bench
    80x12
    85x12
    85x10

    DB Flys
    30s x40

    Close Grip Swiss Bar Press
    135x10
    135x10

    Standing KB Press
    x10, x10

    Cable Tricep Extx40

    SHOT.
    Killin it my brother!!!
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    Moving mountains in here!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    I have been lagging behind on my log updates like crazy... So, I am starting a new training block and I figured it made sense to bring my log over here. Lets go..

    First... I've been spending the end of my summer doing A LOT of this:



    (BRAAAAP)

    and this:



    This has helped me bring my body weight back down in the 275-280 range, and I am feeling better than ever!

    Friday I got back home from a week long business trip and went to the gym for some "strongman conditioning" work.



    Friday, 9-7-12 // "Strongman Conditioning"

    Circuit laid out as such:

    Mock log clean and press using an EliteFTS swiss bar supersetted with backward sled drags for 100'

    Sets went:

    190# x5, then sled drag

    190# x4, then sled drag

    190# x3, then sled drag

    215# x2, then sled drag

    215# x2, then sled drag

    Felt great!

    Today, back into the mix of a 4 week block.

    Monday, 9-10-12 // Chest/Tricep

    I've been chasing a raw 405 bench for some time... and I finally accomplished it this morning.



    The rest really doesn't matter. haha

    THANKS for following!!!
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    Tuesday, 9-11-12 // Speed Squat, Quads



    Speed Box Squats:
    275# plus doubled monster mini bands
    10ish sets of 2



    Zercher speed squats:
    185x5 for 4 sets

    Crazy pop on this move... First time doing it as a drag set (dragging up the rack). I really liked the explosion at *******.

    Hamstring curls, Leg Extensions (2 sets of 25 each)

    Standing abzzz
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    I busted out some Zerchers today as well. Wish I had that pad though, my arms are feeling it. They are such a total body blaster. I pounded 5 sets of 5 with 185.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    I busted out some Zerchers today as well. Wish I had that pad though, my arms are feeling it. They are such a total body blaster. I pounded 5 sets of 5 with 185.
    The pad is the easy part... Posting pics asap for you.
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    Quote Originally Posted by AZMIDLYF View Post
    I busted out some Zerchers today as well. Wish I had that pad though, my arms are feeling it. They are such a total body blaster. I pounded 5 sets of 5 with 185.
    \\ USPlabs Alpha Ginger //
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    My pre-bed snack prior to last nights 'nap'... (9-11-12)

    Green tea, greek yogurt mixed with a scoop of naturally flavored micellar casein and a handful of Wegmans mixed nuts. #sleepwell

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    Wednesday, 9-12-12 // Back & Traps (deload)

    T-Bar Row:
    1 plate x10
    2 plates x10
    3 plates x10
    4 plates x10
    5 plates 5x5-10



    Various other back moves, and then abz...
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    I will have to put a pad together. I plan on going up in weight with those and the arms might be the limiting factor. I also forgot to congratulate
    you on the bench milestone!! 4 plates to a side has to be something to see when lifting that off the stops. Now on to the next goals. Lol

    I used to do a greek/protein powder mix before bed all the time but have quit since using ZMA. The calcium limits the absorbtion. Now it's just a good meal in close to bed time.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by borobulker View Post
    Wednesday, 9-12-12 // Back & Traps (deload)

    T-Bar Row:
    1 plate x10
    2 plates x10
    3 plates x10
    4 plates x10
    5 plates 5x5-10



    Various other back moves, and then abz...
    This was a Deload?? Yikes
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    BOOM- updated to
    "Boro's #MenIntoMonsters Powerbuilding Log"
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    Long time no update! Sorry y'all!

    So, last week was mostly a deload/conditioning week in prep for our back yard meet on 9-22.






    5x5 w 315 Good Mornings
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    Backyard meet, squat only... My best lift of the day was 575x1 in my Inzer single ply. My final lift I went for 625 and left it at the bottom.


    Notice the 'Come At Me Bro' shirt... haha

    Started a new program Monday (9-24-12), posting info asap!
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    That bar has a nice bend going on bubba. That gym has some quality equipment in it...jealous.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    That bar has a nice bend going on bubba. That gym has some quality equipment in it...jealous.
    haha and that is our Texas Squat Bar...

    Someday I'll bend it in half.
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    Great stuff, Casey
    Psalm 34:10 - "The lions may grow weak and hungry, but those who seek the Lord lack no good thing."
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    I never noticed how fuarking massive you are!
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    New Program, written by my coach Todd Bumgardner CSCS...
    He calls it the "Casey's Be Awesome At Everything Program", aka the "CBAAEP".

    Day one on the "CBAAEP"

    Week 1 // Day 1: Bench, Chest, Tris Max - 9-24-12
    (Fasted, a.m., Jack3d Micro pre-workout and Modern BCAA during)

    A1) 3 Board Press: 315x3, 365x3, 385x3, 405x3, 405x2
    A2) T-Spine Mobility drill

    B1) 1 Arm DB Floor Press: 70x15, 80x15

    C1) Incline Flyes: 40x8, 50x8, 50x8
    D1) Band Pushdowns: 150 reps w/ average band (50,25,25,20,20,10)



    SHORT SHORTS EQUAL BENCH STRENGTH.

    Day 1: Extra Workout/Conditioning
    A1) Barbell complex outside enjoying the 50* weather.
    - Deadlift/Bent Row/Hang Clean/Shoulder Press/Back Squat
    - 3 total rounds, 10 reps each move without dropping bar. 115#

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    Quote Originally Posted by MidwestBeast View Post
    Great stuff, Casey
    Thanks for watching brother!

    Quote Originally Posted by jimbuick View Post
    I never noticed how fuarking massive you are!
    HAA! Thanks man... I'm dropping lbs like its my job these days. (intentionally)
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    I like that BB complex. I will have to rock that. Time between rounds?
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    I like that BB complex. I will have to rock that. Time between rounds?
    60-90 seconds. I just took the time that it took me to watch the last rounds video to find technique flaws.
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    Week 1 // Day 2: Back/Traps Deload - 9-25-12
    (Fasted, a.m., Jack3d Micro pre-workout and Modern BCAA during)

    A1) Rack Row: 315x3, 315x3, 315x3
    A2) Active Hip Flexor Mobilization: sets of 5 each between each set of row

    B1) Farmer’s Walk: 3 x 50'/50', 165# each side
    B2) Straight Arm Pull Downs: 2 x 8, heavy

    C1) Face Pulls w/ Ext Rotation: 2 x 15

    D1) 45* back raise w/ 20# slam ball: 3x10
    D2) GHR sit-ups - 3x15

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    Quote Originally Posted by borobulker
    Week 1 // Day 2: Back/Traps Deload - 9-25-12
    (Fasted, a.m., Jack3d Micro pre-workout and Modern BCAA during)

    A1) Rack Row: 315x3, 315x3, 315x3
    A2) Active Hip Flexor Mobilization: sets of 5 each between each set of row

    B1) Farmer's Walk: 3 x 50'/50', 165# each side
    B2) Straight Arm Pull Downs: 2 x 8, heavy

    C1) Face Pulls w/ Ext Rotation: 2 x 15

    D1) 45* back raise w/ 20# slam ball: 3x10
    D2) GHR sit-ups - 3x15
    Why do you deload with my working deadlift weight?
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    Quote Originally Posted by jimbuick View Post
    Why do you deload with my working deadlift weight?
    haha I weigh 2x you therefore we're even.
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    Quote Originally Posted by borobulker

    haha I weigh 2x you therefore we're even.
    You weigh ~340?! Holy jeezus! I'm having trouble getting to 185! How tall are you brother?
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    Got some sick lifts man. Training fasted doesn't effect you? That gym is that your garage?
    You're new routine you picked up CBAAET, is going to be based on strength?
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    Quote Originally Posted by jimbuick View Post
    You weigh ~340?! Holy jeezus! I'm having trouble getting to 185! How tall are you brother?
    haha no, not quite. If all works out well I will break under 275 this week. Down from 308 at my heaviest (pre-comp). 6'0"
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    Quote Originally Posted by AaronJP1 View Post
    Got some sick lifts man. Training fasted doesn't effect you? That gym is that your garage?
    You're new routine you picked up CBAAET, is going to be based on strength?
    Thanks man.. I am stronger fasted. The idea that training fasted causes strength loss is a damn myth... We've proven it time and time again.

    This is not my garage, it's an actual gym.

    Its based on being awesome at everything... Gaining strength and yoke, while losing BF and getting more athletic. haha
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