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

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  1. 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.
    \\ USPlabs Alpha Ginger //


  2. 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!!!
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
    Puruslabs.net
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  3. Moving mountains in here!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  4. 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!!!
    \\ USPlabs Alpha Ginger //

  5. 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 lockout.

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

    Standing abzzz
    \\ USPlabs Alpha Ginger //
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  6. 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

  7. 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.
    \\ USPlabs Alpha Ginger //

  8. 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 //

  9. 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

    \\ USPlabs Alpha Ginger //

  10. 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...
    \\ USPlabs Alpha Ginger //

  11. 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

  12. 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

  13. BOOM- updated to
    "Boro's #MenIntoMonsters Powerbuilding Log"
    \\ USPlabs Alpha Ginger //

  14. 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
    \\ USPlabs Alpha Ginger //

  15. 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!
    \\ USPlabs Alpha Ginger //

  16. 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

  17. 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.
    \\ USPlabs Alpha Ginger //

  18. I never noticed how fuarking massive you are!

  19. 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#

    \\ USPlabs Alpha Ginger //

  20. 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)
    \\ USPlabs Alpha Ginger //

  21. 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

  22. 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.
    \\ USPlabs Alpha Ginger //

  23. 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

    \\ USPlabs Alpha Ginger //

  24. 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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