Purus gettin me shredded by smacking my fatt

inspirational video i just watched,.. really motivated today!!

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More inspiration brought to you by hatebreed.... FUARKKKKK

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I have these lyrics tatted on me..

gonna crush it today
 
bmftisftw said:
OK I got some time before I go to the gym. I just want to apologize to everybody following this log because i havent been updating that frequently.. also havent been posting my lower body workouts.. (as they are weak as hell!!!!!!!!!!!!!!!) I also wanted to say that I can now see an out line just waiting for the abs to poke through the skin. Here is the big thing though, I am changing my routine, but to more of a fits me type of approach, ive been thinking this out very heavily for the past few days, as my current routine I feel like I am over training, and its really wearing me down.

Here is my new scheme, I will also post the goals and the plan of action for this scheme below it so you can see my rationale.

Monday- D chest
Speed bench (light light weight as im doing more reps) 4x8 SS with db snatches (also very light weight) 4x5 - to promote explosive power
Pullups SS Jump rope till I get to 50 pullups - for functional strength and cardio
Tricep extension- 2x15 - some hypertrophy work for the arm

Tuesday- Legs (strength / hypertrophy)
HIIT cardio or sprints
5x5 squats
hamstrings SS leg raises (im thinkin 3-4 sets of 10 with the hammies)

Wed: Liss cardio outside.. 25-45 min run just for time

THursday- Strength chest but shoulder focused
5x5 bench
Facepulls SS pushups till 100 pushups (or just pushups till 100, then face pulls) (gives me a pulling movement and another pushing movement)
obliques SS DB row
Sprints after

Friday (another lower with leg focus)
Deads 5x3 heavy
Front squat 4x6 light (focusing on depth, and explosive power from a different angle)
BW lunges SS v ups
Liss Cardio on treadmill

Sat: random cardio : nothing strenuous

Sun: 1 hamstring movement 1 calf movement 1 traps movement (Isolating the accessory muscles, will be a moderate workload)

Goals/Theories

More for a strength conditioning workout.. so my muscles can lift heavier for longer, or perform better under a workload.
Power and explosion, to also increase strength
3 heavy movements
3 explosion movements for the main lifts
Promote cardiovascular endurance with the body weight lifts, and of course extra cardio
Hoping the BW exercises also help promote function strength with more power
Lower body focused - need to work on my legs more cause they are the week spot, one heavy squat day, one heavy dead day, 2 hyper trophy days 3 explosive movements if you count sprints and the front squats together
size will come with the hypertrophy accessory movements
More geared toward a military style workout because of the cardio and bw/functional strength
Uses 5x5/WSBB/Progressive overload/powerbuilding/military training principals

Any thoughts?? I thought this looked ALOT better than my last one. My last one i just picked some movements and threw them together in the WSBB template but it is really demotivating when you get drained halfway through your workout. Something needed to change and this is it!! Will be sticking with this for awhile
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I cant speak and say what routine is best for you. I would try some and see what you like. Me personally an upper/lower split works. Some people have goals for strength, others just want to look good... Just make sure your lifting style ditates your goals as well as what your eating.
 
AaronJP1 said:
I cant speak and say what routine is best for you. I would try some and see what you like. Me personally an upper/lower split works. Some people have goals for strength, others just want to look good... Just make sure your lifting style ditates your goals as well as what your eating.
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Yeah that's kinda why I changed.. the last routine was more for strength and bulking because of the work load.. this one is more for cutting and strength. After doin two of these workouts...
 
Leg day

Deadlift- These were really solid, my form was SPOT ON!!! i also could tell when i messed up like had the bar to far away or when i pulled with my back cause i could tell that it was heavier
135x5 225x3 275x3 315x3 320x3x4

Front squat- pretty tough, these have always been tough.. i can get low, but it looks crazy like im leaning forward, but i still feel powerful as **** with all the weight on my heels and legs.. but my cardio is what is holding me back, front squats take alot out of me. today session was hardcore
135x6 135x7x2- accidently did more than what i planned the last set i had to do rest pauses cause i couldnt breathe

20 lungesx20 v ups x 3 sets 10 sec rest in between sets

10 mins liss cardio on treadmill


sweat like a mother****er today, felt like i was gonna puke after the cardio.. today was intense!! gonna post up my front squat vid
 
Nice deadlifts man! I agree, front squats are tough as hell. I find myself sweating/breathing heavy after ever the first set. Toughest part is keeping your elbows/bar up on the drive. Feels fantastic though. Nice work!
 
DJBeanPole said:
Nice deadlifts man! I agree, front squats are tough as hell. I find myself sweating/breathing heavy after ever the first set. Toughest part is keeping your elbows/bar up on the drive. Feels fantastic though. Nice work!
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Wish my deadlifts were heavier.. I've pulled 420 before
 
bmftisftw said:
Wish my deadlifts were heavier.. I've pulled 420 before
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Me too. After my back injury even 225 feels heavy and I used to pull 315 consistently for reps!
 
DJBeanPole said:
Me too. After my back injury even 225 feels heavy and I used to pull 315 consistently for reps!
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do you pull sumo or conventional? just had to ask cause youre like 20 feet tall
 
Headed to the gym bout to take out my rage on the weights
 
Chest- today was hardcore and i loved it

135x5 185x5 195x5 205x5 225x5 235x4

Pushups superset with face pull

did these like this 3 rounds/3/2/2
70x6 / 10 pushups
60x8/ 10
50x10/15 then 10 on the next
50x10/15/10

so 110 total pushups/ and 88 facepulls....dat volume

BB row
185x5x3 185x8 tried to see how many i could get.. i do underhand rows

Sprints
4x50m
50% 2x50m
4x25m
70% 2x50m
 
[video=youtube;hrrkGNuRKOk]https://www.youtube.com/watch?v=hrrkGNuRKOk&feature=plcp[/video]

not greatest angle, but im going below parallel. still trying to figure out how to keep my fockin back straight during it. tough **** cause the weight wants to go forward

you can also see outlines in my shoulders and lats if you look closely, i will post pics later
 
Few pics from last night

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The one that was thick with the big booty was teasing but I didn't get it in :( she went home.. the fat one to my left in the yellow.. she wouldnt leave me alone lol
 
Here are the pics you guys want (;

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wtf I was like why did he post the same picture three times lol
 
bmftisftw said:
do you pull sumo or conventional? just had to ask cause youre like 20 feet tall
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Conventional all the way. I think sumo is taking the easy way out but thats just my personal preference. I know there are applications when sumo is better but I'm reteaching my body to lift this way. I'll shoot a video of it sometime when my workout partner is actually with me. So far I've been going solo.

On your front squats your back needs to not round out lol. You need to keep your chin up and your head tilted back. You may also want to try a different grip on the bar. You are using what I like to call the Crossfit grip ;) Sort of like a reverse benchpress suicide grip with your elbows flared way out in front of you. The way I learned to do it was leave the bar in the rack and approach it so that it fits just underneath your collar bones. Your arms will then hold onto the bar in a criss-cross fashion, which actually lets the bar rest onto your front delts. Wish I had a picture to explain this lol... lay against the bar so it rests near your clavicles. Take your right hand and extend it front of yourself. Bend your elbow and grip the bar overhand underneath your left ear. Do the opposite with the right (your arms should be forming an X in front of you, both hands gripping overhand)... see where I'm going with this? I'm doing legs tomorrow and will be doing front squats and I'll take a pic.

But definitely lower the weight and work on keeping your back straight at first. Once you get comfortable with it trying going up in weight.
 
DJBeanPole said:
Conventional all the way. I think sumo is taking the easy way out but thats just my personal preference. I know there are applications when sumo is better but I'm reteaching my body to lift this way. I'll shoot a video of it sometime when my workout partner is actually with me. So far I've been going solo.

On your front squats your back needs to not round out lol. You need to keep your chin up and your head tilted back. You may also want to try a different grip on the bar. You are using what I like to call the Crossfit grip ;) Sort of like a reverse benchpress suicide grip with your elbows flared way out in front of you. The way I learned to do it was leave the bar in the rack and approach it so that it fits just underneath your collar bones. Your arms will then hold onto the bar in a criss-cross fashion, which actually lets the bar rest onto your front delts. Wish I had a picture to explain this lol... lay against the bar so it rests near your clavicles. Take your right hand and extend it front of yourself. Bend your elbow and grip the bar overhand underneath your left ear. Do the opposite with the right (your arms should be forming an X in front of you, both hands gripping overhand)... see where I'm going with this? I'm doing legs tomorrow and will be doing front squats and I'll take a pic.

But definitely lower the weight and work on keeping your back straight at first. Once you get comfortable with it trying going up in weight.
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It's weird cause I feel strong in the movement I just can't get it down.. I can go deep in the hole though.. meh try again next week
 
bmftisftw said:
It's weird cause I feel strong in the movement I just can't get it down.. I can go deep in the hole though.. meh try again next week
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I love the front squats specifically for the depth you can achieve with them... and I think a lot of people are scared by them just for that reason. I rarely see anyone doing them in my gym. With the grip I use its much easier to keep your elbows up and squeeze your grip onto the bar better to help you attain a proper tilt when you are on the way up. The hardest part about front squats is making sure you keep the weight UP in front of you and to not tilt forward. Once that happens your back arches to help assist and you are more likely to SNAP your **** UP! ;)
 
DJBeanPole said:
I love the front squats specifically for the depth you can achieve with them... and I think a lot of people are scared by them just for that reason. I rarely see anyone doing them in my gym. With the grip I use its much easier to keep your elbows up and squeeze your grip onto the bar better to help you attain a proper tilt when you are on the way up. The hardest part about front squats is making sure you keep the weight UP in front of you and to not tilt forward. Once that happens your back arches to help assist and you are more likely to SNAP your **** UP! ;)
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Feel like jimmy struthers
 
DJBeanPole said:
haha... nah man. I just want to make sure you get it done right so you 1) don't hurt yourself and 2) make even more gains in the future!
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FOCK ALL KINDS OF GAINZZ
 
bmftisftw said:
FOCK ALL KINDS OF GAINZZ
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I was so wasted from leg day I didn't do the front squats but I did find a picture describing what I meant...

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Your grip v. what I was talking about...

However from the article I found that picture it states:

I do not recommend Front Squatting using the bodybulding-style crossed-arm grip. Here's why: it's much harder to keep your elbows up with the crossed-arm grip, and if your elbows don't stay up, the bar will roll off your shoulders. The clean grip is therefore not only safer than the crossed-arm grip, it also allows you to Front Squat heavier weights.
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I guess this comes down to preference. I've never tried front squatting with your style of grip... and I guess I've never approach weight heavy enough to worry about it rolling off my shoulders from my stance... so to each their own! Just remember to keep your head up and let the bar rest on the shoulders. Shoulders should carry the weight, not your wrists/hands.
 
It's really preference, though I have been taught by coaches/trainer that the non-bodybuilding version was better. It never felt quite right but I was getting used to it.
 
DJBeanPole said:
I was so wasted from leg day I didn't do the front squats but I did find a picture describing what I meant...

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=67292"/>

Your grip v. what I was talking about...

However from the article I found that picture it states:

I guess this comes down to preference. I've never tried front squatting with your style of grip... and I guess I've never approach weight heavy enough to worry about it rolling off my shoulders from my stance... so to each their own! Just remember to keep your head up and let the bar rest on the shoulders. Shoulders should carry the weight, not your wrists/hands.
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I will focus more next time I do them...
 
Today I gave one fsxr pill to my gf. She had all the same sensations that I had with it. Even the mood elevation. I will ask here in a bit to see how long the energy has lasted and how much she has sweat.
 
bmftisftw said:
Today I gave one fsxr pill to my gf. She had all the same sensations that I had with it. Even the mood elevation. I will ask here in a bit to see how long the energy has lasted and how much she has sweat.
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:bigok: :D
 
AaronJP1 said:
:bigok: :D
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Lol she tried tellin me that the caffeine wouldn't effect her cause she drinks coffee and pop..10 mins later she is bouncing off the walls like crazy.. her roommates officially hate me lol.
 
Ok she took the pill 4 hours ago and right now is normally her dinner time. She says she hasn't really sweat but really has to pee and is thirsty. Also, she isn't hungry at all. Even though she only had a clementine and some chicken nuggets all day. Feeling good and says she is still full of energy
 
Also this weekend I had 2 'cardio sessions'
 
Mood is still elevated but now has started sweating cause she is in a room full of people at her sorority meeting
 
'I cannot stop thinking about how happy I am'- her words
 
I'd getting in as many 'cardio sessions' as possible. There are cardiovascular benefits from it... or something.
 
DJBeanPole said:
I'd getting in as many 'cardio sessions' as possible. There is cardiovascular benefits from it... or something.
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I also had to make time to study for my test I have tomorrow that is a big deal
 
bmftisftw said:
fockin psychology bro
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I'm currently trying to use some Pavlov techniques to make my wife's dog stop mooching as much as he does. We had family over a week ago and months of my hard work was destroyed by my father in law feeding him pieces of salami :(
 
Pretty sure I didn't do well
 
20 mins after ~2 tsp condense ( I think I night have mis judged the serving sizes AB gave me cause 1 tsp looked very very small compared to the rest of the bag)

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30 mins post workout.
Very noticeable pump in fore arms and delts.. biceps if you look close. Shoulda taken a Lat spread or something
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Airborne42 said:
2 tsp is pretty much 2 scoops haha
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Haha so I misjudged. When I had one tsp it looked like there was still an extra serving in the bag so I added another one. Great pwo BTW. Will post a review tomorrow after the baggy is done
 
bmftisftw said:
Haha so I misjudged. When I had one tsp it looked like there was still an extra serving in the bag so I added another one. Great pwo BTW. Will post a review tomorrow after the baggy is done
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Lol I put 3 scoops in brotha
 
Airborne42 said:
Lol I put 3 scoops in brotha
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Yeah I see that but like I said I misjudged lol I was excited to try it out
 
bmftisftw said:
Yeah I see that but like I said I misjudged lol I was excited to try it out
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Pretty sure I only used 1.5 servings though


Hahdaha
 
Ab outline (:
Sooooooooooo close
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Your starting photos & these I can see a big noticeable change! You did a great job.
 
AaronJP1 said:
Your starting photos & these I can see a big noticeable change! You did a great job.
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I told you I really wanna do a good job and I'm glad purus gave me that first opportunity
 
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