Hateful's journey to being swole jacked
05-05-2008 11:39 PM
I actually have never had ankle problems. I fell from 25 feet onto concrete, snapped the bottom of my fibula off. I can finally walk after over 3 months of bullsh*t. How do you always mess your ankle up? I have a friend I play basketball with that will twist his ankle badly every few months. He's a pretty good athlete, but he's not doing anything spectacular(high flying dunks/aggressive cutting), he just has weak ankles. Sounds like you've accepted the ankle injuries and have a great gameplan to rehab/work around the problem. Seems like your squat is kind of weak compared to your bench and deadlift. 495 snatch grip dead is pretty damn good. Snatch grip steals 50# off your dead easy. Anyways good luck on your lifts and I'll be following.
05-06-2008 12:11 PM
Alexander, I have a history of ankle problems ever since high school football and track and now in college it has happened 3 out of the last 4 years. I feel that because I have sprained it so much it is more prone to injury. Thats very unfortunate about your injury, my uncle had the same injury fell off of a ladder onto concrete but he shattered his heel and had screws put in and then had it get infected, not good. As for my squat it does seem weaker compared to my other lifts, however I should comment on my form. In high school I squated 520 for 3 my junior year, then my coach told me if I played ball in college I would have to get to parallell, I wasn't even going halfway down at the time. So to remedy that I started squating light and going all the way to the floor. So my squat now is way to far down past parrallell and my workout partner and I are trying to get me to stop at parallell instead of going what is almost a$$ to floor. But the squat is the most important thing I'm going to be working on this summer to build up my speed and strength. Once again thanks for the comments bro.
05-07-2008 04:06 PM
Today was dynamic effort upper body
Old school speed bench 9x3 185 + 2 chains, 2x5 205 + 2 chains
Med ball wall pass 3x20 8lbs. med ball as fast as possible
Standing DB clean and press 4x6 55/60/70/75 superset seated external rotation 4x12 15
Bar body extension 4x20 superset speed 10lbs plate pinch 4x60 seconds
DB pullover 4x12 85 superset iso hold DB curl 4x5second holdx10 reps 20
Workout went well today, feeling very pumped, also is very good spirits because I took my last final today and dominated my other finals. Mental preparation for max effort lower body starts right now.
05-08-2008 04:01 PM
Max effort lower body
Squat Barx5, 135x5, 225x5, 315x3, 365x3, 405x1, 455x1, 495x1
Jump squats 3x5 bar
RDL 3x10 225/225/275 superset 1 leg ball ham curl 3x12
Ab circuit 1xfailure each exercise floor wipers, bar crunches, hanging knee ups, decline sit ups, plate twists
Todays workout went great. I got a new PR on squat with 495 . I'm super pumped about that mark, I would have gone for more but I did not have a very good spotter so if I missed it I would have gone down. I moved back home today from school so my diet will improve greatly. I am starting my lift again on Sunday as well as running about 3-4 times a week.
05-08-2008 07:27 PM
Workouts are looking good. Have you managed to find parallel or are you still going down too far?
05-08-2008 07:54 PM
05-09-2008 12:48 AM
05-09-2008 05:18 PM
Alex, I was a little lower than parallel but much better than usual. Thanks for the comments bros I will try to get some pics up by request.
05-09-2008 11:09 PM
If hatefulone was real and not a mythical creature, he would look like this.
05-11-2008 03:38 PM
Today was all about dedication. How dedicated am I? I asked myself this question all day. According to dictionary.com dedicated means wholly committed to something, as to an ideal, political cause, or personal goal. With that being said I was thinking about alot of things today that I may dedicate myself to. After much thought I decided the only logical answer of what to dedicate myself to was... myself.
My day started off with me waking up at 10 planning on having my preworkout meal and then heading off to the gym. I noticed it was raining pretty hard outside but no big deal. My gym is only open until 1 on Sundays, it sucks I know. I finish my breakfast and plan on heading to the gym in about 30 minutes. My brother calls me to let me know that the creek at the end of our street, I'm on a dead end, has flooded and no cars can get through, this happens about 2-3 times a year no big deal. I could have skipped todays workout, it is a big leg day so lots of pain was in order. Instead I packed my bag, put on shorts and sandals, and walked accross about 40 feet length and 1.5 foot deep water with current to get to my brother's car which was stuck on the other side of the flood. He drove me to the gym and it was on. My workout was as follows:
Legs (Quad focus), calves, abs
Dynamic warmup 10 minutes
Mountain set squat 315 1-8-1, these are done by doing 1 rep, racking weight, doing 2 reps, racking weight, so on and so forth from 1 rep to 8 reps and back down to 1 with 30 seconds rest maximum, these were killer took me 18 minutes 19 seconds, a new PR time
Leg extension 1 platex40, 2 platesx30, 2 platesx20 with flex hold at top, last set caused my quads to cramp pretty well
Lying alternating iso leg curl 10,8,6,4,2 25
Leg press 10x10 continuous with 5 plates each side dropping 1 plate each set
Seated calves 2 plates superset standing barbell calves 135 superset bench crunch superset bench supermans, 4 times throught circuit 20 reps each
Bosu ball balance squat 15 seconds each position standing, 1/4, below parallel, just above parallel, 1/4, standing, standing left leg, standing right leg
That was one tough workout, I kept thinking about how dedicated I wanted to be and got through it finished just before closing. I am overall impressed with this workout the volume was more than the westside but I think this will be a good change of pace, heavy chest with light back tomorrow. Now its time to eat.
05-13-2008 05:09 PM
Yesterday was heavy chest light back
Incline bench 2x12 225/225/235 2 min rest
Flat DB swiss ball bench 3x8 100 slow reps
Decline machine drop/rest pause 3plates-12,5 2plates-13,10 1 plate-15,20 about 10 seconds between each set
Slight incline flies 2x6x6x4 40/45 these are done by doing 6 full reps, 6 bottom half reps, 4 full reps
Flat flies 2x6x6x4 40/45
V-Bar pullups 3x15 full stretch 60 secs rest for all back exercises
Row machine 3x12 200 flex hold each rep 1 sec
DB pullover 3x8 80 big stretch on bottom
Plate floor press 60 reps
Today was light shoulders heavy arms 60 secs rest
BB shrugs 4x20 225 alternating grips flex hold at top
Front raise 3x15 30/40/50
Side raise 3x15 20/30/35
Rear raise 3x15 15/20/25
Preacher curl 3x15 25 each side, Straight bar pushdown 3x15 90
Hammer curls 3x12 55, Lying 1 arm extension 3x12 45
Curl machine 3x20 60/70/80 continuous tricep machine 3x20 80/90/100
Concentration curl 1x15 45, Kickbacks 1x15 30
Overall the workouts went well. I have found my sweet spot with preworkout carbs and anabolic pump, I take my AP then 20 minutes later 1/2 cup oats with 2 tbsp natural maple syrup, 30 minutes later 1.5 scoops NOS blast with 1/2 scoop xtend. I have been getting some sick pumps, my chest yesterday looked jacked after the workout. My diet has been on point, I will get a weight again this weekend. I am still looking leaner, too bad I couldn't get a professional body fat measurement pre and post log, oh well, its about getting big, strong, and fast, not looking good right. I'm doing some bag agilities tonight, and tomorrow I might do some plyos depending on how my legs feel. Tomorrow is legs with hamstring focus.
05-14-2008 06:57 PM
Today was Legs (hamstring focus), calves, abs 45-60 seconds rest
Snap cleans with front squat from knees 5x5 45/45/55/55/55
Lying leg curl 3x15 150/170/170
1 leg RDL 40/50/65 3x8
Lunges 3x6 40, done slow and more so to stretch out legs
Seated DB calves 85 superset standing calf raise 100lbs plate each side superset with swiss ball med ball crunch superset with Hanging knee raise 4x20 continuous
Deadlift 225x40 reps, this set was a killer, could have got a few more physically but mentally I was spent and fell over
05-15-2008 01:32 PM
40 reps of DL is crazy man. Were they touch n go or did you reset after each?
05-16-2008 11:59 AM
I bet he's a skilled bouncer, like you.
Originally Posted by jas123
40 reps of 225 is crazy, I get tired
05-16-2008 08:41 PM
Yesterday was heavy back, light chest 60 second rest
Seated cable rows 3x20 100/125/150
Pullups 5x10 varying grips
DB row 3x8 100, heaviest I had at the gym, superset BB row 3x10 135
Incline rope pull 3x12 200 flex hold
Bench 5x3 275 10 seconds rest
Machine flies 3x15 125 slow
Today was heavy shoulders light arms
Standing DB military press 3x15 60/70/75
DB upright row 3x12 60/65/70
DB shrugs 3x15 100 30 sec rest
Machine military press 3x15 slow with hold at top
Limo drivers 3x10 standing, 3x10 seated on floor 45lb plate high, reg, low
Rope pushdown 3x20
Overhead rope extension 1x20
Low pulley rope curl 3x20
Ab floor routine
Side lying external rotation into t press 1x20 10, ok I made these up but they felt good and burned for a while after
Overall a good last 2 days, I am feeling very pumped all day, I think the AP is really taking its full effect. I will try to get a weight on Sunday.
The deadlifts were done with hold at top, full negative, and a full reset at bottom with overhand grip. It might have been one of the hardest things I've done in a while, especially at the end of the lift. My grip was already wasted for chest/back and today I was still feeling it a little. Off day tomorrow so time to eat, sleep, and recover. I will do a big full body stretch tonight and maybe a dynamic full body warmup tomorrow to aid recovery.
05-18-2008 04:38 PM
5-18-08 Legs (quad focus), calves, abs
Squat 4x15 225 superset DB SLDL 4x10 100 superset leg extension 4x20 2 plates 2 min rest
1 leg leg press 4x8 2 plates superset leg press calves alternating stance 4x20 30 sec rest
Crunch machine 3x25 30 sec rest
Winshield wipers 3x10 each side 30 sec rest
Today was a quick and brutal leg workout. I had a hard time catching my breath on the the last two trisets. I picked 15lbs of dextrose today, I'm gonna use it for my pre and post workout shake along with 1/2 cup dry oats and some fruit for my carb intake, probably atleast 20-40g of dextrose. Overall I am feeling great, the switch to the body building split feels great, especially on my joints, one more week then back to westside. I weighed in at 212.4 today, so I am happy I am gaining. Looking as lean as I did about a week ago but a little fuller. I am going to up my running this week to agilities 1 day and bleacher plyos 1 day. Then probably next week I will add a sprint day as well. I was going to do strongman yesterday but it rained so that was postponed. I will try to get it done next week as well. Well time for another meal, chicken, brown rice, and brussel sprouts.
05-20-2008 08:22 PM
Yesterday was heavy chest light back
5x5 circuit slow reps Incline 225 superset DB bench 85 superset slight incline flies 55 superset slight incline press 55
Vbar pullups 2x20
Wide grip pulldowns with flex hold at bottom 2x20
Today was light shoulders heavy arms
Arnold press 3x10 slow 55 superset lateral raises 3x15 30
BB shrugs 3x15 315 superset rear raises 3x15 25
IOWA's 2x15 45lbs plate
BB curls 20,16,12,8 reps with bar + 10/20/25/35 each side
DB Incline curls 4x8 40 superset dips 4x25
Laying DB extension 4x12 40
After work today I did 40 minutes of foot speed work and stair running. My diet has been on point these last few days and I'm feeling very energized because of it. Tomorrow is leg day again with hamstring focus so I'm gonna get a real good stretch in tonight. I hope the weather will cooperate so I can do some strongman work friday or thursday.
05-20-2008 08:26 PM
Running with the Big Boys
05-21-2008 08:35 PM
1 leg RDL's 4x10 60 superset leg press 4x20 3 plates tempo 2-0-.5-2 superset lying leg curl 4x15 3 plates
Multi hip leg swings 3x10 forward/backward continous
Seated calf raise 4x20 1 plate, 5 sec rest
Floor wipers 2x20 135
Plate crunches 2x20
Static neck 4 way 4x15 sec
Today went well, legs are feeling good and strong, ankle is still kinda sore and tight but all strength is back. I am going to do some speed work tomorrow after work, heavy back and light chest in the morning before. Tuesday I will return to my westside routine, I'm considering doing heavy shoulders, light arms, and strongman on friday as a combined workout... hmmm, it just might work.
05-22-2008 12:36 AM
Damn, that's a lot to pack in one day. What type of strongman stuff are you doing? Do you compete or plan to in the future?
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