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

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.
 
borobulker said:
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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Killin it my brother!!!
 
Moving mountains in here!
 
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:

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(BRAAAAP)

and this:

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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.

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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.

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The rest really doesn't matter. haha

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

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

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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
 
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.
 
AZMIDLYF said:
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.
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The pad is the easy part... Posting pics asap for you.
 
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

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Various other back moves, and then abz...
 
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.
 
borobulker said:
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

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Various other back moves, and then abz...
Click to expand...

This was a Deload?? Yikes
 
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.

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5x5 w 315 Good Mornings
 
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.

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

Started a new program Monday (9-24-12), posting info asap!
 
That bar has a nice bend going on bubba. That gym has some quality equipment in it...jealous.
 
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)

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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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I like that BB complex. I will have to rock that. Time between rounds?
 
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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borobulker said:
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
Click to expand...

Why do you deload with my working deadlift weight?
 
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?
 
jimbuick said:
You weigh ~340?! Holy jeezus! I'm having trouble getting to 185! How tall are you brother?
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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"
 
AaronJP1 said:
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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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
 
borobulker said:
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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It seems like it's working for you man! I want to open a gym like that when I get out of the service.
 
Week 1 // Day 3: Squat/Quads Speed - 9-26-12
(Fasted, a.m., Jack3d Micro pre-workout and Modern BCAA during)

A1) Box Squat: 8 x 2 @ 255# + light bands (single ply Inzer bottoms)
A2) Look Sexy (seriously, take pictures)

B1) Goblet Hold Step-ups: 40x6, 50x6, 60x6
B2) Reverse Sled Drags: 50'/50' x 6 plates, 7 plates, 8 plates

C1) Yoke Walk: 355x50'/50', 355x50'/50', 535x50'
C2) Side Plank: 3 x :30

D1) Reverse Hyper: 2 sets of 12
D2) Hanging Abs: 2 sets of 12

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Gettin beast Casey! I am almost done with my 2nd week of Powerlifting and shiza lol kickin my ass... Learning all kinds of stuff... Box squats with chains are a blast haha keep Killin it man!
 
Airborne42 said:
Gettin beast Casey! I am almost done with my 2nd week of Powerlifting and shiza lol kickin my ass... Learning all kinds of stuff... Box squats with chains are a blast haha keep Killin it man!
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Hell yeah brother!!! Keep it up!

You carrying a log here?
 
borobulker said:
Hell yeah brother!!! Keep it up!

You carrying a log here?
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I'll be starting a log once my sponsored one is up. It will be my journey to powerlifting and what I'm on atm. Gotta say I'm Lovin that test powder! The aggression is perfect!!! Started prime yesterday
 
Airborne42 said:
I'll be starting a log once my sponsored one is up. It will be my journey to powerlifting and what I'm on atm. Gotta say I'm Lovin that test powder! The aggression is perfect!!! Started prime yesterday
Click to expand...

Prime is the sh!t. I can't wait to break into my USP stash after my appnut log.
 
Still havnt tried micro... Ima tap in my c20 soon
 
Week 1 // Day 4: Shoulders/Bis - 9-27-12
Did a little swolefest, nothing too wild. Nursing my new tattoo...



Week 1// Day 5: Deadlift/GM/Hammies Rep
(Training fasted)

A1) Good Mornings out of Chains: 235x10, 285x8, 315x8
A2) Thoracic Mobility w softball "peanut"

B1) RDLs: 225x8, 225x8, 275x8
B2) Reverse Crunches: 3 x 15

C1) Band Leg Curls: 2x15, EFS lights out of rack

D1) Sledge Hammer: 3 x 10/side
D2) Prowler: Yoke setup, 8 plates. 3 heavy trips.

E1) Puke up Invalid Link Removed
E2) Death.



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borobulker said:
Week 1 // Day 4: Shoulders/Bis - 9-27-12
Did a little swolefest, nothing too wild. Nursing my new tattoo...

Week 1// Day 5: Deadlift/GM/Hammies Rep
(Training fasted)

A1) Good Mornings out of Chains: 235x10, 285x8, 315x8
A2) Thoracic Mobility w softball "peanut"

B1) RDLs: 225x8, 225x8, 275x8
B2) Reverse Crunches: 3 x 15

C1) Band Leg Curls: 2x15, EFS lights out of rack

D1) Sledge Hammer: 3 x 10/side
D2) Prowler: Yoke setup, 8 plates. 3 heavy trips.

E1) Puke up Invalid Link Removed
E2) Death.
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I'm going for some GPP and active recovery today. Gonna hit the prowler as well, among other things but I haven't quite put the circuit together yet lol
 
Nursing a TERRIBLE diet over the weekend, but hey 'gotta keep your body guessin'" haha



Week 2 // Day 1: Bench, Chest, Tris Rep - 10-1-12

A1) Dumbbell Bench: 4 x 8 @ 7-8
100x8, x8, x10, x12
A2) T-Spine Mobility

B1) Push-ups on DBs: 3 x almost failure (leave 2-3 reps in the tank before things really get ****ty)
x22, x15, x15

B2) Foam Roll Chest, delts and forearms w LAX ball

C1) Incline Flyes: 3 x 10-12
45x12, 55x12, 30x25

D1) Band Pushdowns: 150 reps w/average band
x50, x20, x20, x20, x20, x20


Ready to squat tomorrow!
 
Whats the new tattoo?
 
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