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

AaronJP1 said:
Whats the new tattoo?
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Old school/traditional Betty Boop pin-up down my left tricep... it's in memory of my late Grandma. She was one of the strongest people that I've ever met, even at 4'5". A true inspiration in my life that I miss dearly.

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borobulker said:
Old school/traditional Betty Boop pin-up down my left tricep... it's in memory of my late Grandma. She was one of the strongest people that I've ever met, even at 4'5". A true inspiration in my life that I miss dearly.
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Nice ink.
 
Woke up a little late today so had to rush this, which isn't always a bad thing.

Week 2 // Day 2: Squat, Quads Max Effort - 10-2-12
A1) Box Squat: Worked up to 415x3 (+130# of chain), 465x3 (+130# of chain), 465x3 (+130# of chain)
A2) Call me and tell me you love me

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B1) Goblet Hold Step-ups: 5 x 3 each leg (concentrate on being fast with each rep!—higher box this week, USED a 14" box)

B2) Reverse Sled Drags: 3 x 100' (concentrate on being fast! Don’t lumber at all)

C1) Band only box squats: 3 x 25. HORRIBLE. (Choke bands and wear them over your shoulders)
C2) Side Plank: 3 x :30 (get tighter this week)
 
borobulker said:
Woke up a little late today so had to rush this, which isn't always a bad thing.

Week 2 // Day 2: Squat, Quads Max Effort - 10-2-12
A1) Box Squat: Worked up to 415x3 (+130# of chain), 465x3 (+130# of chain), 465x3 (+130# of chain)
A2) Call me and tell me you love me

B1) Goblet Hold Step-ups: 5 x 3 each leg (concentrate on being fast with each rep!--higher box this week, USED a 14" box)

B2) Reverse Sled Drags: 3 x 100' (concentrate on being fast! Don't lumber at all)

C1) Band only box squats: 3 x 25. HORRIBLE. (Choke bands and wear them over your shoulders)
C2) Side Plank: 3 x :30 (get tighter this week)
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Do you own your own chains? If so, where did you get them?
 
jimbuick said:
Do you own your own chains? If so, where did you get them?
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Yes I do, and my gym has a few hundred pounds also.

Mine have come from all over. My heaviest ones came from a shipyard, I had to clean them up but they're wild heavy. I also have some I got when I was in Columbus from Westside Barbells chain source. If you're interested, I can send you info.

Where are you located?
 
borobulker said:
Yes I do, and my gym has a few hundred pounds also.

Mine have come from all over. My heaviest ones came from a shipyard, I had to clean them up but they're wild heavy. I also have some I got when I was in Columbus from Westside Barbells chain source. If you're interested, I can send you info.

Where are you located?
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Fort Bragg NC. That would be awesome if you had any idea where I could get some.
 
Trained alone this morning, which I don't really prefer... but I got it done in a VERY good time. Only spent around 35-40 minutes there, including my lengthy 'warm-up'.

SWOLEGASM2K12

Week 2 // Day 3: Back, Traps Accessories - 10-3-12
A1) 1 Arm Kettlebell Row: 90x12, 90x15, 90x15, 90x15
A2) Active Hip Flexor Mobilization: sets of 5 each between each set of row

B1) Farmer’s Walks: 3 x 100 feet, 150# dumbbells
B2) Straight Arm Pull Downs: 3 x 8-12

C1) Face Pulls w/ External Rotation w/ monster mini bands: 3 x 15
C2) Shrugs on Incline Bench, 2-3 second hold: 3 x 10-15
 
borobulker said:
Yes I do, and my gym has a few hundred pounds also.

Mine have come from all over. My heaviest ones came from a shipyard, I had to clean them up but they're wild heavy. I also have some I got when I was in Columbus from Westside Barbells chain source. If you're interested, I can send you info.

Where are you located?
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Can't wait to get back to Ohio. :)

I dig those farmers walks too Boro.
 
Got a little behind on my training log guys... sorry!

Week 2 // Day 4: Speed Bench/Shoulders/Biceps - 10-4-12
A1) Speed bench (first time in months):
- 135x3 (+ doubled minis) x 3 sets
- 155x3 (+ doubled minis) x 6 sets

B1) Seated DB press: 70x5, 80x5, 80x5
B2) Foam Roll/"The Stick" on quads/adductors

C1) Hammer Curls - 5x5
C2) Band speed curls - 5x a lot

D1) Dragon Flag abs - 3x15
D2) KB Side Bends - 3x15

Week 2 // Day 5: Deadlift - 10-5-12
A1) Speed deadlifts, full range, raw. 275x1 +Doubled minis across platform x8 sets
A2) Thoracic spine mobility

B1) DB RDL's - 80x8, 100x10, 100x10 (fast)
B2) Reverse Crunches - 3x10

C1) Pull throughs - 3x10 +avg band

D1) Plate Twists - 25# plate, 3x15 each side
D2) PROWLER. - 3xPUSHHH (Sprints) - 6 plates

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Week 2 // Weekend
A1) Have Fun. Eat Food.

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--- Lunch both mornings, Sat and Sun. ---
- Chicken breast, Green Peppers, Bacon all pan fried in coconut oil. boom.


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HUGE week ahead of me!
 
FOODPORN FIX.

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Solid meal #1 - 10/8/12
5 strips of bacon cooked in coconut oil
4 whole eggs, 4 egg whites; scrambl3d.
Parmesan cheese sprinkled over, with ketchup and franks for taste

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Solid meal #2 (din-din) - 10/8/12
chicken, pan fried in coconut oil with fajita spices
sauteed peppers and onions
over brown rice with hot sauce and ranch for flavoring
 
Week 3 // Day 2: Rep squat/quadz - 10-9-12
A1) Safety Squat Bar Low Box Squat: 3 x 15 @ 300# of hell. (box + 3 mats, no pad)
A2) Breathe heavily and mumble swear words

B1) Goblet Step-ups: 3 x 8 (bench height)
B2) Reverse Sled Drags: 4 x length of carpet (Prowler, 6 plates)

C1) Giant Cambered Bar Walk: 4-5 x down and back (worked to 315, 365)
C2) Side Plank: 4 x :30-:35 // Getting a lot better at these. Glad for that!

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FOODPORN BONUS-----

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Dinner - BBQ short ribs, baked potatoes and corn!
 
OMG you are killing me here!! Nice meals big C.

What are you holding in your AVI?
 
[font=arial,helvetica,sans-serif]Week 3 // Day 3: Back/Traps - 10-10-12
A1) Bent over rows: 5x5, 225# w/ belt
A2) LAX ball to chest/shoulders[/font]

[font=arial,helvetica,sans-serif]B1) 1 Arm DB Row: 5x5, 145# DB[/font]
[font=arial,helvetica,sans-serif]B2) [/font]Foam Roll (PVC) lats

C1) Farmers Walk: 180# each side, 3x100'
C2) Incline shrugs: 3x10

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Week 3 // Day 4: Shoulders/Biceps - 10-11-12
A1) OHP: 5x5, 155lbs
A2) Band pull aparts: 4x12, monster mini band

B1) Bar Curls: 5x5
B2) Lat Raises: Band, 5x10

C1) DB Curls: 3x5
C2) Chain rear delts: 3x8

FOOD PORN...
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Week 3 // Day 5: Deadlift - 10-12-12
A1) PULL HEAVY.

I hit my 3rd and final strength goal for 2012 on Friday... A 600+ raw deadlift. My previous deadlift PR was 585# set in August at over 300# BW. I am now down to around 280-285, and have upped my personal record by 20#. This make is a 605 raw squat, 405 raw bench and now a 605 raw deadlift in the last 2 months. Boom...Pretty proud of that one.

With this being said... I will be taking a little time off of focusing on my strength goals, while focusing more on losing some more unneeded bodyfat. Not saying I will be not training my ass off with core lifts anymore, because that will NEVER happen - but you can expect some additional reps per set, etc.

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Kickin ass my brother! Great progress!
Anything past 500 is no joke... We got this kid on my team, he's 145 pounds at like 5,5 or 5,6 and deadlifting 500. I'm like wtf!

Great jobs on the PRs
 
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