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Pumping and Toning - The borobulker story...

MrKleen73 said:
Nice stuff in here today! Grip it and Rip it! I am gonna be strong like y'all some day. Maybe after my DC training and contest prep I will do a straight 5/3/1 or some Westside training and see how strong I can get.
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I have heard great things about DC if you have the strength/endurance for it.
 
borobulker said:
I have heard great things about DC if you have the strength/endurance for it.
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It looks a lot like my training program with less frequency and instead of drop sets for every lift it is a rest pause. However I have never been so intensive regarding beating the log book as they are, it has just been maximal effort every time for whatever rep range I am working in. I think the added recovery will do me some good. Especially when it becomes PRIME TIME!!!!! New Asteroid Stack Log will be up this weekend!!!! I will link it up in here if ya want when it is posted. This one is gonna be a fun ride.
 
MrKleen73 said:
It looks a lot like my training program with less frequency and instead of drop sets for every lift it is a rest pause. However I have never been so intensive regarding beating the log book as they are, it has just been maximal effort every time for whatever rep range I am working in. I think the added recovery will do me some good. Especially when it becomes PRIME TIME!!!!! New Asteroid Stack Log will be up this weekend!!!! I will link it up in here if ya want when it is posted. This one is gonna be a fun ride.
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Excited to see it!
 
11/18 - Training - Conditioning/Accessory
Coached our new guy with his deadlifting.
He weighs around 150lbs, his last set was 230*13. Very impressive job for Ian!

Treadmill Powered off [We searched and found the one with most resistance. Holy hell...]
50 steps x 3

Green Band Pullthrough/Green Band Pulldown Ab's
Pullthrough x20 /
Ab's x20
x3 rotations without stopping

Bicep Machine/75 step sprint, Treadmill off!
Curls *20-25
Sprint - *75 steps
x3 rotations without stopping
(Heart Rate peaked in the 170 range!)

Standing BB Curl
95#*5
*10 sets, 30-45 seconds break

Treadmill Powered off
50 steps x 5

Ab extension lockout move
10 reps * 3 sets

Landmine Abs
20 reps * 3 sets
 
borobulker said:
Excited to see it!
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I am excited to start it. This will be my first Asteroid Stack where MASS is the main goal. Did very well cutting, another great one recomping now I will kick some azz building Mass!

Nice workout Casey! How did you manage to Sprint on a powered off treadmill. I can see forcing the walk but a sprint seems you would run right off the end. Especially your big dozer azz!
I can see the gym manager now... "Excuse me Sir, you ran right through the console on the treadmill and almost broke the second one before stopping. I am going to have to ask that your lower your intensity level to that of the rest of the human race!"
 
MrKleen73 said:
I am excited to start it. This will be my first Asteroid Stack where MASS is the main goal. Did very well cutting, another great one recomping now I will kick some azz building Mass!

Nice workout Casey! How did you manage to Sprint on a powered off treadmill. I can see forcing the walk but a sprint seems you would run right off the end. Especially your big dozer azz!
I can see the gym manager now... "Excuse me Sir, you ran right through the console on the treadmill and almost broke the second one before stopping. I am going to have to ask that your lower your intensity level to that of the rest of the human race!"
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I push against the cross bar, very similar to dragging a sled.
 
borobulker said:
I push against the cross bar, very similar to dragging a sled.
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Then casey rips through the cross bar and breaks another treadmill
 
AWESOME night tonight. 4 guy rotation. We were CRAZY intense tonight. No PR for me but still nailed it very hard. Also - Got a contact for a local Chiro and ART guy that is jacked and is eager to work with me. Trade, USP for treatment? haha

11/19 - Training - Bench [5/3/1 | Week 1]
Flat Bench
255*5
270*5
285*10

Hybrid ~4 board foam, close-grip bench press
225*15
275*17
315*7
365*3

Red resisted pulldowns to chin
5 sets

Twin, Doubled Rehab (Orange) Band Pushdowns
*4 sets
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Standing Green Band Crunches
*5 sets
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Standing Green Band Side Crunches
*5 sets
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Awesome on all accounts Casey!
 
GoHardOrGoHme said:
Basically when i started deadlifting my grip was quickly outmatched by my back. It didnt take long for my grip to not be able to keep up with the intensity of my deadlift work outs.

Now my max gripped deadlift is around 125lbs less then my max deadlift. How often should i be doing extra grip work since obviously my small hands and lack luster forearms need to catch up as of yesterday?
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when i missed a 615 deadlift a couple years ago because of my grip i did the most drastic thing i could do and bought the kta gripper program from gripboard.com after a few months i could hold on to anything and also i was able to close the coc3 with no warmups. the program is intense and painful and youll be training your grip with high volume 6 days a week and up to 2-3 workouts per day.
 
borobulker said:
Thank bud. Also, I am down 4lbs with no change in diet... :)
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Even better!

endymion88 said:
when i missed a 615 deadlift a couple years ago because of my grip i did the most drastic thing i could do and bought the kta gripper program from gripboard.com after a few months i could hold on to anything and also i was able to close the coc3 with no warmups. the program is intense and painful and youll be training your grip with high volume 6 days a week and up to 2-3 workouts per day.
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I may have to look into this later.
 
11/19 - Training - Lower Body [5/3/1 but not 5/3/1]
-1" Box Squat - Left SI joint is pissed off. Bad. As soon as I lift out, I shake a little bit. Hurts like hell. Just wanted to feel a bar on my back.

135*5
225*1
225*1
225*5
275*1
275*5
315*1 x 5 sets

Standing Green Band Pulldown Abs
*4 sets

Mock GHR - Actually worked pretty well! OUCH.
*6 sets

Seated Pulldown Abs /supersetted with below.
*4 sets
Standing Green Band Side Crunches
*4 sets

Seated Knee Lockouts - Red band doubled around knee's
*5 sets
 
Sorry to hear about the joint man. Keep training smart and hopefully it will get better quickly.
 
Yeah dude, dont be another stupid lifter who pushes an injury and end up really screwed. Just remember a little time now will give you a lot more time in the future.
 
sambcox said:
Yeah dude, dont be another stupid lifter who pushes an injury and end up really screwed. Just remember a little time now will give you a lot more time in the future.
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Took the week off of lower body training and did the hot-tub every night. Seems like I am good to go. No pain at this point. I will obviously show some caution.
 
Back to the grind!

12/1 - Training - Lower Body [5/3/1 (Week 2)]
Conventional Deadlift - Felt pretty good today. No issues to report.

135*3
225*3
275*3
315*3
365*3
405*3
425*3
455*8
455*1

Mock GHR - Spent some time rigging pads up but now I know how to do it... I lower myself and press myself back up while curling with my hams. Destroys them...
*6 sets

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Standing Ab work - Now with Spud Inc. long straps!!! This thing is AWESOME! I never would have expected this to be that effective. Ab's are smoked...
*5 sets OF HELL!
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Nice Work Casey, that sounds nasty on those hamstrings especially after all that deadlifting.
 
12/2 - Training - Upper Body [5/3/1 (Week 2)]

Standing Ab work w/ Spud Strap
2 sets

Bench Press - Felt "ok" at best. I didn't sleep very well last night and this gym has to be the most negative place on earth.

225*3
245*3
275*3
285*3
305*8
^ I would really have liked some higher numbers on this but... what can you do.

Incline DB Bench
100's*8
110's*8
120's*8
120's*8

Standing facepulls w/ Spud Strap
5 sets

Standing tricep press downs w/ Spud Strap
5 sets

Standing Ab work w/ Spud Strap
3 sets
 
Where are you working out Boro that is so bad? I feel you on the negative vibe though, always helps if there are others pushing some weight around and into their workouts. Just remember this next time, I workout with some 50 y/o woman next to me pushing 5 pounders on DB bench half the time or some complete meat head trying to squat 315 and barely bringing the bar down 12 inches. The things we deal with...
 
oufinny said:
Where are you working out Boro that is so bad? I feel you on the negative vibe though, always helps if there are others pushing some weight around and into their workouts. Just remember this next time, I workout with some 50 y/o woman next to me pushing 5 pounders on DB bench half the time or some complete meat head trying to squat 315 and barely bringing the bar down 12 inches. The things we deal with...
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Wait a minute the bar is supposed to go down more than 12 inches on a squat? CRAP! That is what is wrong with my legs. :D
 
MrKleen73 said:
Wait a minute the bar is supposed to go down more than 12 inches on a squat? CRAP! That is what is wrong with my legs. :D
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It was funny yesterday, keep in mind I was forced into about 10 days off from lifting so I am DYING this week, when I was doing ATG squats with the same weight as the guy next to me (225). This guy was not small, on appearance alone I would assume he could move some serious weight... oh but I was wrong. Guy is going down with 225 on total about 14" or so from starting position and is thinking he is a bada**, making noises and sweating. Well, I look at him and gave him that, this is how its done look and nailed 10 all the way down to parallel on the legs, then did that again about 90 seconds later. He just looked away in shame... I had to crack a smile, it was classic.
 
MrKleen73 said:
Wait a minute the bar is supposed to go down more than 12 inches on a squat? CRAP! That is what is wrong with my legs. :D
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Kleen your legs are crazy strong for your weight man, I would kill to have that much going on down there and still be able to do do MMA/martial arts.
 
Thanks Bro!
 
oufinny said:
It was funny yesterday, keep in mind I was forced into about 10 days off from lifting so I am DYING this week, when I was doing ATG squats with the same weight as the guy next to me (225). This guy was not small, on appearance alone I would assume he could move some serious weight... oh but I was wrong. Guy is going down with 225 on total about 14" or so from starting position and is thinking he is a bada**, making noises and sweating. Well, I look at him and gave him that, this is how its done look and nailed 10 all the way down to parallel on the legs, then did that again about 90 seconds later. He just looked away in shame... I had to crack a smile, it was classic.
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I really like it when my girls show up some of the resident self proclaimed bada$$es, in technique they can't be beat. Once in a while I'll see someone doing awfull form and just to rub it in I will get one of my diva's to show them how it's done... They just drive you crazy sometimes .. banging the weight around thinking were impressed with their half reps. :grumpy:
 
DreamWeaver said:
I really like it when my girls show up some of the resident self proclaimed bada$$es, in technique they can't be beat. Once in a while I'll see someone doing awfull form and just to rub it in I will get one of my diva's to show them how it's done... They just drive you crazy sometimes .. banging the weight around thinking were impressed with their half reps. :grumpy:
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Ahhh ha! Classic DW!:stooges:
 
Come to my gym DW, I will fake bad form if you will get the girls to show me how to do it right. ;) I don't mind being humiliated be beautiful ladies.
 
DreamWeaver said:
Indeed!! there is nobody at our gym that is showing more progress than these two ladies. I'm pretty damn proud of them.
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That is awesome DW. That is how I feel about my wife. Her strength and composition is really coming along very nicely. She has perfect form because she has never developed a bad habit. I nip that in the bud.
 
MrKleen73 said:
That is awesome DW. That is how I feel about my wife. Her strength and composition is really coming along very nicely. She has perfect form because she has never developed a bad habit. I nip that in the bud.
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Exactly!! and women listen too!! The HST training made shocking improvements to the newest girl, only 3 months in and wow, she is smokin!! Amazing what just a little muscle does for a woman's shape and sensuality. They are both humble women too so it looks very good on them, I find it has done wonders for their self esteem without propping their ego. Gotta work on the whole package. It's just so refreshing to see attractive women who don't think the world revolves around their tight a$$. Even though it really sorta does ... :32: Kidding I am dedicated to my wife. :veryhappy:
 
DreamWeaver said:
Exactly!! and women listen too!! The HST training made shocking improvements to the newest girl, only 3 months in and wow, she is smokin!! Amazing what just a little muscle does for a woman's shape and sensuality. They are both humble women too so it looks very good on them, I find it has done wonders for their self esteem without propping their ego. Gotta work on the whole package. It's just so refreshing to see attractive women who don't think the world revolves around their tight a$$. Even though it really sorta does ... :32: Kidding I am dedicated to my wife. :veryhappy:
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It's the whole look don't touch policy DW, I think it is in the fine print on the marriage certificate, LOL!
 
oufinny said:
It's the whole look don't touch policy DW, I think it is in the fine print on the marriage certificate, LOL!
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I think try not be influenced in general would be a good policy when dealing with my wife.... :ponder:
 
DreamWeaver said:
I think try not be influenced in general would be a good policy when dealing with my wife.... :ponder:
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I'm not even married and the thought of the GF cracking the whip tends to keep me in line as well... it helps when they are hot too ;).
 
oufinny said:
Where are you working out Boro that is so bad? I feel you on the negative vibe though, always helps if there are others pushing some weight around and into their workouts. Just remember this next time, I workout with some 50 y/o woman next to me pushing 5 pounders on DB bench half the time or some complete meat head trying to squat 315 and barely bringing the bar down 12 inches. The things we deal with...
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I train at the university gym. It is free because no one has the balls to tell me my student ID is invalid... haha

I am taking charge and building a garage gym at my new place in Rochester. You have control, make the move...
 
borobulker said:
I train at the university gym. It is free because no one has the balls to tell me my student ID is invalid... haha

I am taking charge and building a garage gym at my new place in Rochester. You have control, make the move...
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That is already in the works, it is time for a change that is for sure. As far as gyms go, Houston is cookie cutter fat lady cardio gyms 98% of the time. Thankfully there is a new Lifetime Fitness here though it will be a rough pill to swallow the monthly fee but at least it will be clean and too expensive for 90% of the bad at the old gym.
 
oufinny said:
That is already in the works, it is time for a change that is for sure. As far as gyms go, Houston is cookie cutter fat lady cardio gyms 98% of the time. Thankfully there is a new Lifetime Fitness here though it will be a rough pill to swallow the monthly fee but at least it will be clean and too expensive for 90% of the bad at the old gym.
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My dream is my own studio gym where I can train about 8 people at a time.
 
borobulker said:
I train at the university gym. It is free because no one has the balls to tell me my student ID is invalid... haha

I am taking charge and building a garage gym at my new place in Rochester. You have control, make the move...
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LOL, My big ol buddy gets the same thing. He goes into 24 hour fitness and lifts and his account has been out for over a year. They just nod at him and let him through.

I love my garage gym too! Need a couple more things but I can do quite a bit with my current set up. Nothing like a good power rack and an adjustable bench to get the ol garage gym started. :bigok:
 
MrKleen73 said:
LOL, My big ol buddy gets the same thing. He goes into 24 hour fitness and lifts and his account has been out for over a year. They just nod at him and let him through.

I love my garage gym too! Need a couple more things but I can do quite a bit with my current set up. Nothing like a good power rack and an adjustable bench to get the ol garage gym started. :bigok:
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It would be nice to have a gym at home once I get settled somewhere and have the room. At least there I know I won't have to wait for some bench or squat rack and screw my rhythm up... drives me nuts doing HST when you are trying to keep rest periods minimal and intensity high.

Sounds like the garage is set up Kleen, a few more things and you are set. Selling memberships to Kleen's garage o' muscle building???
 
oufinny said:
That is already in the works, it is time for a change that is for sure. As far as gyms go, Houston is cookie cutter fat lady cardio gyms 98% of the time. Thankfully there is a new Lifetime Fitness here though it will be a rough pill to swallow the monthly fee but at least it will be clean and too expensive for 90% of the bad at the old gym.
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Read and weep... Invalid Link Removed

You got it made bro...
 
MrKleen73 said:
LOL, My big ol buddy gets the same thing. He goes into 24 hour fitness and lifts and his account has been out for over a year. They just nod at him and let him through.

I love my garage gym too! Need a couple more things but I can do quite a bit with my current set up. Nothing like a good power rack and an adjustable bench to get the ol garage gym started. :bigok:
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For sure...
 
12/5 - Training - Lower Body [5/3/1 (Week 2)]

Standing Ab work w/ Spud Strap
2 sets

Parallel Box Squats

225*3
275*3
315*3
365*3
385*3*3

Zercher GM's - Awesome move I just learned. Very cool.
135*7*4

Pull-through's w/ Spud Strap
5 sets

Standing Ab work w/ Spud Strap
3 sets
 
Those Zerchers are nice, I just tried them the other day too.
 
12/7 - Training - Upper Body

Standing Ab work w/ Spud Strap
2 sets

Dynamic Bench
135+Reds*9 sets of 3

Band Resisted Seated Overhead Lockouts - Doubled under chair, onto palms.
95*7
135*5*5

Face Pulls w/ Spud Strap
5 sets

Red Band Resisted Straight Bar Pressdowns
5 sets

Standing Ab work w/ Spud Strap
3 sets
 
Git R Done!
 
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