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Unread 2016-01-14, 07:16 AM   #6726
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The more time I spend on the internet the more I realize how good I've got it with my $31 gym membership lol. There's literally nothing I can think of that my gym doesn't have. Monolift, multiple $4k+ squat racks, elitefts benches, westside shit out the ass, Rogue equipment everywhere, olympic platforms and weights, deadlift platforms, probably 20+ different top end barbells, a whole crossfit gymnasium with yolks and farmer walks and sleds and tires and atlas stones and all that shit, plus all the regular 24hr Fitness type of shit in the regular part of the gym. It was even better when I live 2 miles away instead of 10 lol.

Diamond Star congrats man. Make sure to find a good posing coach as that seems to be the biggest difference maker from what I hear.
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Unread 2016-01-14, 05:15 PM   #6727
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The more time I spend on the internet the more I realize how good I've got it with my $31 gym membership lol. There's literally nothing I can think of that my gym doesn't have. Monolift, multiple $4k+ squat racks, elitefts benches, westside shit out the ass, Rogue equipment everywhere, olympic platforms and weights, deadlift platforms, probably 20+ different top end barbells, a whole crossfit gymnasium with yolks and farmer walks and sleds and tires and atlas stones and all that shit, plus all the regular 24hr Fitness type of shit in the regular part of the gym. It was even better when I live 2 miles away instead of 10 lol.

Diamond Star congrats man. Make sure to find a good posing coach as that seems to be the biggest difference maker from what I hear.

What gym is this?
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Unread 2016-01-14, 05:20 PM   #6728
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What gym is this?
He lives in Nebraska, so you better be willing to commute.
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Unread 2016-01-14, 05:32 PM   #6729
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lol.

http://www.bobsfitnesscenter.com/Facility-Pictures.html

It'd be worth the drive now that gas is free IMO
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Unread 2016-01-14, 07:52 PM   #6730
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The more time I spend on the internet the more I realize how good I've got it with my $31 gym membership lol. There's literally nothing I can think of that my gym doesn't have. Monolift, multiple $4k+ squat racks, elitefts benches, westside shit out the ass, Rogue equipment everywhere, olympic platforms and weights, deadlift platforms, probably 20+ different top end barbells, a whole crossfit gymnasium with yolks and farmer walks and sleds and tires and atlas stones and all that shit, plus all the regular 24hr Fitness type of shit in the regular part of the gym. It was even better when I live 2 miles away instead of 10 lol.

Diamond Star congrats man. Make sure to find a good posing coach as that seems to be the biggest difference maker from what I hear.


Yeah, you are super spoiled. That sounds pretty damn awesome especially for the price.
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Unread 2016-01-14, 08:04 PM   #6731
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Yeah, you are super spoiled. That sounds pretty damn awesome especially for the price.
the owner is just a straight thug. Every dollar he makes off of memberships past what he needs to live off of he puts back into new gym equipment.

It doesn't hurt that the gym is in a mall that died off 15 years ago when a new freeway opened up, so he had all sorts of new space to move into by knocking a few holes in some walls.
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Unread 2016-01-14, 09:08 PM   #6732
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Yesterday:

DL: Warm up set, then tried a heavier set which ended up at 2x2, reduced the weight and completed 3x8. Super weaksauce on DL, but rack pulls just above the knee aren't bad at all. I am starting to think that super weak hamstrings are part of my lower back problems.

Alternating delt raises: 4x10

Upright BB rows. 4x10


It's an odd mix, but I am just trying to get back into the swing of things right now.

Soooooo much lost progress.

feelsbadman.jpg

Still, it is awesome to have the ability to lift at home and fit it in whenever without having to dodge daylight hours.

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Unread 2016-01-15, 11:03 AM   #6733
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Yeah, you are super spoiled. That sounds pretty damn awesome especially for the price.

There is a gym similar to what he is describing up north, sir. Impact Elite on 79th and N. Oak. No atlas stones though. It's too far for me to continue attending though.
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Unread 2016-01-15, 02:10 PM   #6734
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There is a gym similar to what he is describing up north, sir. Impact Elite on 79th and N. Oak. No atlas stones though. It's too far for me to continue attending though.
I've heard that's pretty nice. We lost a few guys who went up there. I just can't justify the drive.
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Unread 2016-01-15, 04:53 PM   #6735
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There is a gym similar to what he is describing up north, sir. Impact Elite on 79th and N. Oak. No atlas stones though. It's too far for me to continue attending though.
That would be awesome if I were still in the Northland or even in the Kansas City area anymore.

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Unread 2016-01-15, 05:25 PM   #6736
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That would be awesome if I were still in the Northland or even in the Kansas City area anymore.


God damn. I leave this place for a couple years and everyone moves? Where are you at now?
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Unread 2016-01-15, 07:25 PM   #6737
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Yesterday:

BB bent over rows 4x10
BB curls 4x10
BB upright rows 4x10

Need to start writing this crap down a keeping track again.

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God damn. I leave this place for a couple years and everyone moves? Where are you at now?
The bustling metropolis of Maryville, MO.

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Unread 2016-01-16, 09:43 PM   #6738
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Yesterday:

BB bent over rows 4x10
BB curls 4x10
BB upright rows 4x10
Do you do a lot of cardio before or after this? I ask because what you post doesn't seem like a workout. You could knock this out in 20 minutes without really challenging yourself.
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Unread 2016-01-18, 12:28 PM   #6739
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Back day..(two days ago)
Did 7 lifts, 3 working sets each. Only real heavy thing was deads, which I do maybe 5x a year.
315 x 8, 365 x 8, 415 x 8. Had an easy 40-50 lbs more in me for 8. But I don't train for strength.
Wife pulled 205 x 3, 225 x 3, 245; 255; 265 x 1. Had more but her grip gave out and she doesn't use straps.
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Unread 2016-01-18, 04:57 PM   #6740
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Yesterday:

BB Back Squats:
warm up set x 10
4 x 8

BW Bulgarian Split Squats
4 x 10

BB Bench Press
4 x 6

BB Calf Raises
4 x 15

BB Hip Thrust
4 x 10

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Do you do a lot of cardio before or after this? I ask because what you post doesn't seem like a workout. You could knock this out in 20 minutes without really challenging yourself.
Not currently, no. Slowly working back into things. I need to figure out some HIIT stuff that I can do at home because getting to the gym during this time of year on a regular basis (short daylight hours and resolutioners) isn't happening.
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Unread 2016-01-27, 12:16 PM   #6741
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This past weekend I competed in a powerlifting meet in Columbia, Missouri. It was the first one I'd done since April of last year and the first one at this weight (220 class) since June of 2014. As far as the competition goes, I was a little caught off guard by a few rules, as no knee sleeves were allowed and benching was to be done with feet fully on the floor. Rules like these differ wildly from one affiliation to another, so it's my fault for not reading into it further. On the day, I completed 7 of 9 lifts, receiving three whites on all of my completed lifts. I went 3/3 on squat, finishing with a 496 squat. I went 2/3 on bench with a 341 pound lift, and a 2/3 on deadlift with a 541 lift on a power bar.

I'm only somewhat satisfied with these numbers. They are the culmination of a bad training cycle that saw me move away from a volume based program in Sheiko to an AMRAP program of 5/3/1. I'd previously totaled nearly 60 pounds more at the same weight with my old training style when I put up a 501/375/556 (though with a deadlift bar).

Moving forward, I am switching back to the volume based training of Sheiko, though I am turning it up a bit and going with a 4 day a week program instead of the 3 I did in the past. I started yesterday and already know it is going to take some getting used to again.

Yesterday's workout:
weight x reps x sets

Squat Round 1
250x5x1
300x4x2
350x3x2
400x2x5

Bench Round 1
185x5x1
215x4x1
250x3x2
285x3x6

DB Fly
25x10x5

Squat Round 2
250x5x1
300x5x1
350x4x5

The weights are lower, but I'll be squatting two times per week, pulling twice, and benching 3+. I'll keep you guys updated. There isn't any lifting above 90% for quite a while.
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Unread 2016-01-27, 12:59 PM   #6742
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that's some insane volume. I'll be interested in seeing how it works.

I've become a huge proponent of not living off the sheets. If my warmups aren't feeling so great, I will change my work sets a bit to reflect that. I don't ever go to failure on lifts anymore and I always leave a lil something in the tank, which is hard to do with my ego lol, especially on deadlift. My gains have never been better though
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Unread 2016-01-27, 03:00 PM   #6743
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that's some insane volume. I'll be interested in seeing how it works.

I've become a huge proponent of not living off the sheets. If my warmups aren't feeling so great, I will change my work sets a bit to reflect that. I don't ever go to failure on lifts anymore and I always leave a lil something in the tank, which is hard to do with my ego lol, especially on deadlift. My gains have never been better though
I've lived with the volume before, so hopefully my body will get accustomed to it again. I still have goals of a 550/400/600 meet at some point.
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Unread 2016-01-27, 09:17 PM   #6744
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hell yeah man. I hit a 3x405 bench today to a 3 board, I think next cycle starting next week I will go to 2 board for my accessories after bench each week. 405 will happen soon, it's amazing how long it takes to get from 385 (current PR) to 405 compared to a 20lb jump when I was only benching 300 lol.
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Unread 2016-02-12, 12:15 PM   #6745
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Past two workouts. Sheiko is going well. The 4 days per week is a little tricky, as the wifey isn't too happy with my spending so much time working out, but I only plan to run this programming through the mid-summer, so she is willing to deal with it for a while. Volume went up this week, which kind of takes me by surprise as I try not to look too far ahead and instead focus on what I need to do that day. This weekend I'll get 425 on my back for a few sets, and for my last week in this run, I'll only work up to 425/305/470. But it's the volume that kills ya, haha.

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Unread 2016-02-17, 07:16 PM   #6746
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Well, this most recent time I tried warming up different than normal and ended up tweaking a muscle in my leg, so immediately stopped.

Before that the most two recent leg work outs were squat based. One was

315 x 12, 12, 15, 12, 12

and the time before that was

275 x 10, 12, 15, 20
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Unread 2016-05-29, 07:01 AM   #6747
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For this first time I'm my life I'm finally taking things serious...I've been hitting it pretty hard for the last few months. I found a good workout partner which helps.

I've been doing a lot running too. Usually 2 miles per day if I can.

I've been lifting quite a bit and slowly making gains. I've noticed my muscles are starting to feel much tighter and I'm starting to see some tone.

My biggest barrier I need to break through now is my diet. I've got to make some changes there and stick with it. I eat too much unhealthy crap
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Unread 2016-06-14, 11:18 AM   #6748
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I still lift stuff.

That is all.
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Unread 2016-06-14, 01:49 PM   #6749
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me too
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Unread 2016-06-16, 04:12 PM   #6750
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me 3.
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