Progression and persistence
- Thread starter MM11
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MM11
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Those chains estimates at 40lbs each.. All 4 of them. Not
Counting the chains they are strung on.
Box was set up at 42 inches. Not a Max jump by any means. Just high enough that explosive strength is needed to complete the jump. 6 sets of 8-12 worked in through out the workout.
No idea on the bands. But awesome for getting my "clean" up.
Those chains estimates at 40lbs each.. All 4 of them. Not
Counting the chains they are strung on.
Box was set up at 42 inches. Not a Max jump by any means. Just high enough that explosive strength is needed to complete the jump. 6 sets of 8-12 worked in through out the workout.
No idea on the bands. But awesome for getting my "clean" up.
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Matthersby
Well-known member
I hate scales. I only use it at work and it irritates me every time.
MM11
Well-known member
It just moved and the owner is certified in westside barbell. It's called the iron asylum. It's actually pretty cheap. Just weights. A few treadmills but no pool or basketball court or anything I have to pay upkeep on.
We are getting tires and hammers. The coolest thing is they leave the chains and bands by the squat rack not behind the desk.
MuscleGauge1
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Great work here! Great abs. You could wash some clothes on those things. Washboard for sure. Keep going!
MM11
Well-known member
My training style is much more than bodybuilding related. I basically looked at all training styles and took what I like over the years. It consists of...
Powerlifting
Bodybuilding
Martial arts / Wrestling
Polymerrics
5/3/1
DC
Football style strength programs
Rugby work outs
Some gymnastics/ghetto work out (yoube it)
Olympic and explosive training.
I gained muscle slowly over years. It has matured and won't just disappear in a month. When it comes down to it diet. Diet. Diet. No one likes the answer. Find YOUR diet. I eat carbs when cutting sometimes before bed but not usually. I basically got to know my body over the years.
Matthersby
Well-known member
C'mon bro... Lets be real.. I haven't seen any pic of you that was >10%
MM11
Well-known member
Leg day!
Fasted weight 175lbs. This will be 180+once I break fast
Caliber bf test by gym trainer came out to something like 9.89 I remember rounding up to 9.9 but didn't write down the exact # this was pre work out
Heavy squats... I knew I wouldn't be able to hit the 500 anymore. I have been doing chains, out the hole, widow makers, and odd variations of squats to avoid seeing how much strength I lost..
Worked up to a 475x1. I hear the same 2 comments every time I squat. Great depth and keep my head up.
475= 2.71x my bw or 300lbs+ bw. Not shabby.
The rest of my work out consisted of sled pushing and banded dead lift. Lots of sets some supersets. Working deads up to a 1rm. Not sure the weight with all the change and bands on the bar. Don't really care for today either.
Ended blasting calves, also did sets for calves all work out.
Fasted weight 175lbs. This will be 180+once I break fast
Caliber bf test by gym trainer came out to something like 9.89 I remember rounding up to 9.9 but didn't write down the exact # this was pre work out
Heavy squats... I knew I wouldn't be able to hit the 500 anymore. I have been doing chains, out the hole, widow makers, and odd variations of squats to avoid seeing how much strength I lost..
Worked up to a 475x1. I hear the same 2 comments every time I squat. Great depth and keep my head up.
475= 2.71x my bw or 300lbs+ bw. Not shabby.
The rest of my work out consisted of sled pushing and banded dead lift. Lots of sets some supersets. Working deads up to a 1rm. Not sure the weight with all the change and bands on the bar. Don't really care for today either.
Ended blasting calves, also did sets for calves all work out.
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vicesoldier
Active member
Definitely in for this, should've holla at me with this thread before
MM11
Well-known member
You can't just go around 'shopping your head onto my body.
Very funny but we both know you photoshop your body onto my head!
MM11
Well-known member
Best work out ever.
Squats 7 sets working up to 405. Took it easy because I hurt my neck and ankle in my rugby game this past weekend
Dead lifts (with bands)
7 sets working up to 315 on the bar plus 4 total bands. I was told this equaled around 430 on the ground and 540-560 depending how tall the person is at the top. By far a pr (315 plus Bands is the pr)
Yoke walk worked up to 400+ lbs @ 30-40 yards. I had 380 in weights and no idea how heavy the set up is. It is way more than 20lbs.
POST work out weight 175.5 I usually weigh myself first thing leg day but forgot.
Squats 7 sets working up to 405. Took it easy because I hurt my neck and ankle in my rugby game this past weekend
Dead lifts (with bands)
7 sets working up to 315 on the bar plus 4 total bands. I was told this equaled around 430 on the ground and 540-560 depending how tall the person is at the top. By far a pr (315 plus Bands is the pr)
Yoke walk worked up to 400+ lbs @ 30-40 yards. I had 380 in weights and no idea how heavy the set up is. It is way more than 20lbs.
POST work out weight 175.5 I usually weigh myself first thing leg day but forgot.
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vicesoldier
Active member
Doing it like a boss
vicesoldier
Active member
MM11 said:
Damn brotha you are ready for summer(no homo)
MM11
Well-known member
Few more weeks of hard work and I should be ready. Even though my goal is to maintain sub 10% all summer or close. I am getting stronger. Can't complain about that.
Smitty77
Board Sponsor
MM11
Well-known member
Posting for my own records (that's why I started this thread).
Completely unflexed and flexed pictures. After a huge carb up and TTA is having me a bit bloated
Still need to get that lower ab fat to go away.
Weight 178 this morning. 183 tonight for the pics. ( haha about a 10pm glycogen load?
Set lots of recent PRs this week as well.
48 inch box jump for sets of 4,3,3,1 my PR was once ( I mis measured and didnt realize how High it was until the 3rd set. That helped mentally a lot I think).
-3 board flat bench press 355
-Banded dead lift. 435 at the bottom and about 545 at the top (this does not mean I can dl 545)
-80lb dumbbell snatches for sets of 5(super set with DL after the PR I dropped back down a bit for the SS)
Notes: love the strength from the carb up hate the bloat... Needed to happen fat loss was stalling. Low carb for me is still 100g - 160g and I carb cycle. This week is 250g all week.
Completely unflexed and flexed pictures. After a huge carb up and TTA is having me a bit bloated
Still need to get that lower ab fat to go away.
Weight 178 this morning. 183 tonight for the pics. ( haha about a 10pm glycogen load?
Set lots of recent PRs this week as well.
48 inch box jump for sets of 4,3,3,1 my PR was once ( I mis measured and didnt realize how High it was until the 3rd set. That helped mentally a lot I think).
-3 board flat bench press 355
-Banded dead lift. 435 at the bottom and about 545 at the top (this does not mean I can dl 545)
-80lb dumbbell snatches for sets of 5(super set with DL after the PR I dropped back down a bit for the SS)
Notes: love the strength from the carb up hate the bloat... Needed to happen fat loss was stalling. Low carb for me is still 100g - 160g and I carb cycle. This week is 250g all week.
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MM11
Well-known member
Pre gym fasted pics flexed and unflexed. Still bloated but much better. Also bloat will go away and this weeks diet has been very easy.
Notes:I can see separation unflexed and lower veins. The extra scale weight will make going back into a defect mentally easier as I would not drop below 170. ( I am coming down from 200 ish).
Side notes: energy and endurance is great.
Notes:I can see separation unflexed and lower veins. The extra scale weight will make going back into a defect mentally easier as I would not drop below 170. ( I am coming down from 200 ish).
Side notes: energy and endurance is great.
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vicesoldier
Active member
Killing it bro with your unflexed pics
Matthersby
Well-known member
Your bodyfat % kind of irritates me...
:/
:/
MM11
Well-known member
I'm sorry?
I'm surprised no one has come in here and flame my weight...
As of right now 174
Pics taken 134am et. 5-25-12
(right now)
TTA stopped a day or two ago
Carb bloating has gone down
Got some sun haha
Unflexed and 2 flexed
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Matthersby
Well-known member
Kidding, of course... I hope to get my bf even close to where you're at next cut/recomp.
MM11
Well-known member
[video=youtube;GchsRvhk8mw]http://www.youtube.com/watch?v=GchsRvhk8mw&feature=yo utu.be[/video]
I hope this works if not Invalid Link Removed
This is my last set... I worked up to 105 for 1 each arm. then back to 95 x 3 of 3... I didnt want to do that many but the person taking the video kept messing up. This was my 6th working set...
I hope this works if not Invalid Link Removed
This is my last set... I worked up to 105 for 1 each arm. then back to 95 x 3 of 3... I didnt want to do that many but the person taking the video kept messing up. This was my 6th working set...
MM11
Well-known member
Update.
Unhappy with my bench lately so I am switching to speed training for a bit. Today I basically did 10-15 working sets speed bench with various weight, chains, and Bands.
In between sets I let my ADHD roll and would just do random exercises. Lots of rows holding at the chest, yolk walks, box jumps, push/pull the sled. Stretching.
Added some updated pics so I can keep comparing them to past progress pictures. Weight fasted am 176
On a side note pulled 450 DL raw grip (chalk) after squats Monday. That's a PR for raw grip. Then failed at 425 after.... Again I did 6 working ATG sets of squats first.
Unhappy with my bench lately so I am switching to speed training for a bit. Today I basically did 10-15 working sets speed bench with various weight, chains, and Bands.
In between sets I let my ADHD roll and would just do random exercises. Lots of rows holding at the chest, yolk walks, box jumps, push/pull the sled. Stretching.
Added some updated pics so I can keep comparing them to past progress pictures. Weight fasted am 176
On a side note pulled 450 DL raw grip (chalk) after squats Monday. That's a PR for raw grip. Then failed at 425 after.... Again I did 6 working ATG sets of squats first.
