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Pumping and Toning - The borobulker story...


Fri. 4/30/10 – Dynamic Effort, Lower Body​
Box Squats: 15.5" Box, 9 sets, 2 reps. 210lbs + 90lb chain

280 + 90lb chain, 15.5" box x 2
280 + 90lb chain, 14.75" box
280 + 90lb chain, 14" box
- Wore my single-ply briefs, feeling better than last week!

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Low Back Movement: Hanging Conventional GM's, 160lbs, Yoke Bar, 4 sets, 5 reps

Low Back Movement: Hanging Sumo GM's, 160lbs, Yoke Bar, 3 sets, 5 reps

Hamstring Movement: Leg Curls
Ab Movement: Standing Spud Strap
 
Mon. 5/3/10 – Dynamic Effort, Upper Body​
10 mins - Stretching and Warm-up
5 mins - Dynamic warm-up (Planks and Plyo push-ups)

Flat Bench: 9 sets, 3 reps, 3 different grips, 140 + 90lb chain.

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Assistance Movement: Very High Rep Press, 50 reps with ~70lb + 90lb chain

Upper Back Movement: DB Row, 130lb DB 5x5

Rear Delt Movement: Red Band Pull-aparts, 3x15

Tricep Movement: Pressdowns, 3x12-15 and Kickbacks

HIIT Circuit: 20/20, 5 minutes

- Crunches (15 reps)
- Burpees to bar across on lowest pin of power rack.
- Jumping pull ups
- Burpees to bar across on lowest pin of power rack.
 
Tue. 5/4/10 – Max Effort, Lower Body​
10 mins - Stretching and Warm-up
5 mins - Dynamic warm-up (Planks and Box Squat Jumps)

Squats: Yoke Bar, Close stance to 17" box
Belt/EFS Knee Sleeves - 340ish x1, 390ish x1 +90lb Chain
Belt/Inzer Knee Wraps - 430ish x1 + 90lbs Chain

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Low Back/Hamstring Movement: 45* Hyper, 4 sets, Purple band around neck

Ab Movement: Standing Spud Strap, 4 sets, heavy

Neck: Spud harness, 4 sets

First time I ever used chains on the Yoke bar, and it was terrible... haha

Also, first time in quite a while that I busted out the Inzer wraps. These things are amazing and give great pop out of the hole. As you can see, things were pretty sketchy at the top of these lifts with that much chain but it felt good.

Today was my last Max Effort Lower day of this cycle, it will feel good to have a deload week (or at least a few days). I am going to be going stimulant free during my next cycle, so that should change things up a little bit.
 
borobulker said:
Right Right.... I hear you for sure...
How is business?
Click to expand...

Good, good. Same old ****. Getting grad school preparation in the works as well as trying to keep the gut down eating mom's food (or lack thereof haha) and not having money.

I actually got a bunch of guys at my gym on Jack3d, everyone loves it. Casual after work pump guy to juice guys, the Jack3d love is spreading.
 
Long story short... Had some personal set-backs in the last week or two. I am back and ready to go full steam at training...

I am going to be running a hybrid 5/3/1 program with plyo work and hypertrophy based accessory work each training day.

Starting today is Week '1' and

Mon. 5/17/10 – Shoulder Press (Shoulders/Chest)​
10 mins - Stretching and Warm-up

1. Shoulder Press: Jesup Bar - 140x5, 160x5, 170x5, 180x5

​

2.a. Plyo Push-up's: 4" box x5, 5" box x5, 6" box x5x2
2.b. Hanging Ab's: x10 x4

3.a. Rope Pressdowns: w/ Fat Gripz, x12x3
3.b. DB Rear Delt Flys: 25s x12x3

4.a. Band Pressdown Complex: 5 w/ Heavy band, 5 w/ Avg. band, as many as possible w/ Light band = 1 set - x3
4.b. DB Front Raises: 25s x12x3

Didn't have much time at all today, had to rush it all. Felt 'ok' but my estimate is too high at this point. I may use the same weight next week for the '3' week.
 
Welcome back Casey! I hope it was nothing too major, been going through a rough patch in the personal life as well lately so I can empathize. Looks like you are still tearing it up in the video you posted though!
 
oufinny said:
Welcome back Casey! I hope it was nothing too major, been going through a rough patch in the personal life as well lately so I can empathize. Looks like you are still tearing it up in the video you posted though!
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Thanks buddy... All is well, except for the fact that I rolled my ankle this morning during a little jog... Sometimes you just cannot win no matter how hard you try! haha

Either way, life is great and I am very appreciative of your support. (You must spread some Reputation around before giving it to oufinny again.)

Looking forward to seeing if I can deadlift tonight... : )
 
Casey know what you mean there. I have been one thing after another for over a month now. Go take 9 Super CissusRx today, and call me in the morning about how that ankle doesn't hurt anymore...
 
MrKleen73 said:
Casey know what you mean there. I have been one thing after another for over a month now. Go take 9 Super CissusRx today, and call me in the morning about how that ankle doesn't hurt anymore...
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haha you know it... I am on 9 already...

How is training C?
 
borobulker said:
haha you know it... I am on 9 already...

How is training C?
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Cardio only for the moment. Quad sprain and severe elbow inflammation required a full on break in lifting anything. I got my first A.R.T. treatment on both yesterday. Hopefully will resolve the continued issue with my elbow. I knew if SCrx and a cortisone shot wasn't fixing it that it was either surgery or something. MRI said no tears but the Doc saw lots of scar tissue that has the fibers all out of line making it drag roughly across the bone re-inflaming all the time. ART will line them back up. Taking about 9 grams of SC Rx right now a day myself while on down time to aid the ART in healing....
 
MrKleen73 said:
Cardio only for the moment. Quad sprain and severe elbow inflammation required a full on break in lifting anything. I got my first A.R.T. treatment on both yesterday. Hopefully will resolve the continued issue with my elbow. I knew if SCrx and a cortisone shot wasn't fixing it that it was either surgery or something. MRI said no tears but the Doc saw lots of scar tissue that has the fibers all out of line making it drag roughly across the bone re-inflaming all the time. ART will line them back up. Taking about 9 grams of SC Rx right now a day myself while on down time to aid the ART in healing....
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Eww.. How great is ART? It feels like nothing I have felt before...

Im telling you... BCAA, Omega 3, Greens and SuperCissus... I actually tore one of my low ab's last year, and I was back to full training in a month.

I hope the best for you and your recovery!
 
borobulker said:
Eww.. How great is ART? It feels like nothing I have felt before...

Im telling you... BCAA, Omega 3, Greens and SuperCissus... I actually tore one of my low ab's last year, and I was back to full training in a month.

I hope the best for you and your recovery!
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Yeah, I don't bruise and my elbow was a little purple this morning just has a tinge of yellow now. My leg made me lose my breathe at one point. I was thinking can't you just punch me in the face????

I am taking all of that and I think with this alongside the ART and I should be good to go soon. Then will do some tendon strengthening work and maybe see how I fare on a 5-3-1 or something.
 
MrKleen73 said:
Yeah, I don't bruise and my elbow was a little purple this morning just has a tinge of yellow now. My leg made me lose my breathe at one point. I was thinking can't you just punch me in the face????

I am taking all of that and I think with this alongside the ART and I should be good to go soon. Then will do some tendon strengthening work and maybe see how I fare on a 5-3-1 or something.
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I know that feeling you are talking about when ART reduces you to tears or close to it. When he was working on my forearm I winced in pain so loud his assistant came back to check on us! Totally worth it in the end but man it is truly one of those things you really have to want to get through it if there is a lot of scar tissue.
 
MrKleen73 said:
Yeah, I don't bruise and my elbow was a little purple this morning just has a tinge of yellow now. My leg made me lose my breathe at one point. I was thinking can't you just punch me in the face????

I am taking all of that and I think with this alongside the ART and I should be good to go soon. Then will do some tendon strengthening work and maybe see how I fare on a 5-3-1 or something.
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haha I hear you... I teared up the last time I had it done on my upper back/trap area...

531... Nice...
 
Tue. 5/18/10 – Deadlift (Back/Biceps)​

Fasted a.m. cardio - 1 mile jog and stretching

p.m. training:
10 mins - Stretching and Warm-up

1. Deadlift: Jesup Bar, 4.75" Box's, against choked and stretched light bands - 270x5, 320x5, 370x12

​

2. Plyo Work: Skipped Plyo work today; rolled ankle during am jog and it is very tender.

3.a. DB Rows: 130lb DB's 3x5
3.b. DB Curls: 3x12

4.a. Close Grip V Bar Pulldowns: 3x12
4.b. EZ Curl Bar Curls: 3x12
 
borobulker said:
Tue. 5/18/10 – Deadlift (Back/Biceps)​

Fasted a.m. cardio - 1 mile jog and stretching

p.m. training:
10 mins - Stretching and Warm-up

1. Deadlift: Jesup Bar, 4.75" Box's, against choked and stretched light bands - 270x5, 320x5, 370x12

​

2. Plyo Work: Skipped Plyo work today; rolled ankle during am jog and it is very tender.

3.a. DB Rows: 130lb DB's 3x5
3.b. DB Curls: 3x12

4.a. Close Grip V Bar Pulldowns: 3x12
4.b. EZ Curl Bar Curls: 3x12
Click to expand...
Vid is sick
 
Thur. 5/20/10 – Bench Press (Chest/Tri's)​

- Mowed yard.
10 mins - Stretching and Warm-up

1. Bench Press: Jesup Bar; 250x5, 270x5, 285x5, 300x6, 280x1x3

​

2. Plyo Work: Decline Jump Pushups, 3x5

3.a. JM Press: 3x12
3.b. Tricep Pressdown w Triangle: 3x12

4.a. Monster Mini Band Flys w/ Fat Gripz: 3x12-15
4.b. Kick Backs: 3x12
 
Fri. 5/21/10 – Squat (Hams, Low Back, Biceps, Forearms)​

10 mins - Stretching and Warm-up

1. Narrow Stance Squat: Jesup Bar; 230x5, 280x5, 320x5, 370x5, 390x5

​

2. Plyo Work: Parallel Box Squat to Jump, 3x5

3.a. Suspended GM's, Wide: 4x5
3.b. Hanging Abs: 4x8-10

4.a. DB Curls: 3x12-15
4.b. Wide BB Curls: 3x12-15

5.a. BB Reverse Curls: 3x8-10
5.b. BB Wrist Curls: 3x10

Felt terrible today. Not sure what up but I could only eat one meal today prior to training. I almost didn't train but by fiance made fun of me, so I figured id head out. haha

Big trip next week, so hopefully by the time I get back late next week I will be ready to rock.

Also, my GHR will arrive while I am away. I FINALLY got tracking from them... What a joke...
 
Beast mode big man...I had the same mindset today before my workout but my son goaded me into it.
 
AZMIDLYF said:
Beast mode big man...I had the same mindset today before my workout but my son goaded me into it.
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haha I dont know about 'beast mode' but I felt ok with my numbers considering the issues.

Thanks AZ! and I LOVE the avatar!
 
New training set-up with the help of Mr. Jon Doyle! (Specimen Workout)

A1) Pause Push-up (hold bottom of push-up position for 10 seconds) - 5 sets x 5 reps
A2) Bent Over Row Machine - 4 plates, 5x5

B) Glute Ham Raise - 5x5 (set 3&4 w/ added 25lb plate)

C1) Wide Grip Dip - 4 sets x 10 reps
C2) Pulldown – wide neutral grip - 165lbs, 4 sets x 10 reps

D1) SSB Good morning - 130lbs, 4 sets x 10 reps
D2) GHR Abs - 4 sets x 10 reps

Ill do a quick review of my new GHR asap.
 
Hot... About 85*. Mowed and Weedwhacked the yard, soaked in sweat prior to coming in to train!

A1) Barbell bench press - 190x10, 195x10, 215x10, 230x9
A2) Tricep Rope Press-downs - 50#, 4x10

B1) Body-weight Bulgarian Lunge - 4x10
B2) Standing Abs - 4x10

C1) DB Shrugs - 5x5, 130# DBs
C2) EZ Bar Curls - 5x10, 115#

D) Conventional Deadlifts - 315x5x5
 
Interesting layout Casey. I am working out something similar to it with a 5x5 for the big compounds and a higher rep scheme for the isolation movements. What amount of rest are you using for the 5x5 exercises?
 
Great work Casey, I am finally lifting again. Just breaking in but man it feels good to get a little weight on a bar.
 
AZMIDLYF said:
Interesting layout Casey. I am working out something similar to it with a 5x5 for the big compounds and a higher rep scheme for the isolation movements. What amount of rest are you using for the 5x5 exercises?
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The rest is not predetermined as of right now... As soon as I can drag my ass back to the bar... haha
 
borobulker said:
The rest is not predetermined as of right now... As soon as I can drag my ass back to the bar... haha
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Ok, I have been going with between 1 1/2 to 2 minutes, depending mostly on which exercise I am doing.:fing02:
 
I wanted to post up a initial review of my Garage Gym GHR. I will not get into the issues I had during the ordering process, as it is here now and there is nothing that anyone can really do to make anything 'better'.

Now - The frame and construction of the piece is great. Extremely heavy duty, all HD bolts/lock nuts, all holes lined up where they needed to (no need for a rubber hammer)...

My only complaint is the pad. It is very low quality and when I apply weight to it, the pad (under the vinyl) slides forward. This motion exposes the edge of the plywood bottom and left a few nasty bruises on my legs after my first use.

I do plan to 'fix' this, but I am having a hard time finding the correct material to do so.

Either way, it is well worth $350. and I am very happy it is finally here.
 

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You might be able to take the pad apart without damaging the vinyl and then go to an upholstery shop and get some harder foam made for that cover.
 
A1) Close Grip Decline Bench Press - 225x5, 245x5, 265x5, 275x5, 295x6
A2) Seated row – reverse grip - Purple Band doubled around post - 5x10

B) Front squat - First time front squatting for at least 2 years. Very odd to say the least.
135x5, 155x5, 165x5, 175x5, 185x5

C1) Standing DB Military Press - 45x10, 45x10, 55x10, 55x10
C2) Supinated Pulldown - 140x10, 140x10, 165x10, 165x10

D1) Seated hamstring curl - Purple bands, 4x20

E1) Hanging Abs - 4x10, 1x6
 
AZMIDLYF said:
You might be able to take the pad apart without damaging the vinyl and then go to an upholstery shop and get some harder foam made for that cover.
Click to expand...

That is a good idea... I didnt even think of that.
I may get a quote on that... Thanks AZ!
 
Day 4, Week 1

A1) Flat Bench press - 225x10, 235x10, 245x10, 275x9
A2) DB Tricep Rollbacks - 35x15, 35x15, 45x12, 45x12

B) Static Lunge - BW x 10x4

A1) Bench Dip - 5-10 reps with 45lb plate, then 5-10 reps BW x 5
A2) EZ Bar Curls - 5 sets of 10-12

B) Sumo Deadlift - 225x5, 275x5, 315x5, 365x6

I truly do not know the last time I was this sweaty... The humidity is killing me, not to mention this training layout... The lbs are literally melting off... Loving it!
 
borobulker said:
Day 4, Week 1

A1) Flat Bench press - 225x10, 235x10, 245x10, 275x9
A2) DB Tricep Rollbacks - 35x15, 35x15, 45x12, 45x12

B) Static Lunge - BW x 10x4

A1) Bench Dip - 5-10 reps with 45lb plate, then 5-10 reps BW x 5
A2) EZ Bar Curls - 5 sets of 10-12

B) Sumo Deadlift - 225x5, 275x5, 315x5, 365x6

I truly do not know the last time I was this sweaty... The humidity is killing me, not to mention this training layout... The lbs are literally melting off... Loving it!
Click to expand...


Throw up some pics Casey!
 
(6/4/2010)
A1) Incline bench press - 225x5, 245x5, 265x5, 275x5, 280x5
A2) Seated row – wide grip, palms down - Doubled Green Band - 5x8-10

B) Barbell Hack squat - 225x5, 275x5x4

A1) Barbell Shrugs - 275x10x4
A2) Neutral grip Pull-up 4x5

B) Glute-Ham Raise - 4x10
 
Good stuff in here Casey!
 
6/5
A1) Pause Push-up (hold bottom of pushup position for 3 seconds) - 4x10
A2) Flat Bar Tricep Pressdowns - 4x10

B) Back squat - Olympic, Close stance, Close(er) grip, fast decent, etc. - 185x10x4

C1) Dip - 5x10 BW
C2) Pull-up – wide grip, 5x5ish

D1) 45* Hyper - 5x5
D2) Kneeling Ab Wheel - 5x5


6/7
A1) Bench press - 225x5, 275x5, 295x5, 305x5, 315x5, 335x4 - Felt CRAZY strong on bench today!!!
A2) T-bar row machine - 4 plates, 5x5

B) Bulgarian Lunge - 5x5 BW, big stretch

C1) DB Shrugs - 65lb DB's + Fat Gripz, 4x15
C2) Pull-down – wide grip - 195, 4x10

B) Conventional Deadlifts - 225, 4x10, 4in deficit.

Also - Spent some time making my GHR kick ass tonight. The thing truly feels like an EFS unit now. I am only into it about $15 additional and it feels amazing. This hardened that pad greatly, and spaced the back up almost a full inch (which is something that EFS does). It also allows for that bevel rather than the perfect half moon shape that cross fitters like. I see why they like it because it made it a ton easier. This thing is a monster now...

I am seriously considering emailing this to the company just to see what their response would be...
 

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6/8
Group 1 - 5 x 5...2-1-1
A1) Decline Bench Press - Jesup Bar; 225x10, 225x10, 245x10, 265x10
A2) Seated row – reverse grip - Mon. Mini + Light Band, 4x10

B1) Depth Jumps, 20in Box - 4x5 reps
B2) GHR - 4x10

C1) Standing DB Military Press - 5x5, 65s
C2) Supinated Pull-up (palms facing you) - 5x5, BW

D) 20 minutes of various sled dragging on grass
 
6/11
Parallel Box Squats - 135x3x10, 135+Avg.x2x3, 225+Avg.x1x3
GHR - x10x4
Russian Twist, On Bench - x5x5
GHR Abs - x10x4
Sled Drag, Grass - Harness, x 10 trips, 30 steps each way

6/12
Reverse Band Bench - Avg. Band over Band Pegs, no choke. Complete deload at top. - 275x5, 315x2, 325x2, 335x2, 345x2, 355x2, 365x2, 375x2x2
Floor DB Rollbacks - 25x15, 35x10x3
DB Front/Side Raise - 25x7x3
W-Style Lat Pulldown - 140x7, 185x7x3
Kneeling Wheel of Death - x5x3
Sled Drag, Grass - Upper Body Accessory Work, x 10 trips, 10 reps each way
 
Way to make it work for you Casey.
 
Diet
8am
Wake, 2 SuperCissus Rx, 25g USPlabs BCAA w/ water.

10am
1 Anabolic-Pump, 2 SuperCissus Rx, Fish Oil, D3
1/2c blueberries, 1c strawberries, 5 whole omega-3 eggs, cheese, ketchup

1pm
1 Anabolic-Pump, 2 SuperCissus Rx, Fish Oil
1/2c wegmans banana grain cereal, 1/2c blueberries, 1 scoop USPlabs protein

USPlabs BCAA from 3-6pm
Training

6pm
1 Anabolic-Pump
1 VPX Zero Impact Bar

Dinner not eaten yet. High Protein, Mod Fat, Veggies only for carbs.


Training:
Box Squats - Jesup Power Bar, 17in Box, 185+Choked Avg Band x2x8
Low Back Band Distraction - Strong band.
Chain suspended, Wide Stance GM's - 135x7, 185x7x3
GHR Preacher Curls! - 75x10-15x4
Farmers Walks, w/ Handles - On concrete, 110lb each side. 6 trips, ~ 10-15 yards each way.
GHR Abs - 3x10

Felt really good today. Very fast paced, and focused.
 
BCAA's derived from the meat of lions and bears. Enhanced with the standardized extract of the rare ambrosia fruit from Mount Olympus. You think you're ready? No your not....go back to the gym and prepare for the epic release..


Sorry I get a little carried away!

Looking good Casey!
 
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