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 GFou's Training Log

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GFou
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PostSubject: Re: GFou's Training Log   Wed Oct 24, 2012 9:50 pm

KevinAlvy wrote:
don't forget to deload your fruits and vegetables

I started that deload about 3 months ago
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PostSubject: Re: GFou's Training Log   Wed Oct 24, 2012 9:51 pm

GFou wrote:


I started that deload about 3 months ago

Your dedication to the gains is admirable
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Chris Anderson
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PostSubject: Re: GFou's Training Log   Thu Oct 25, 2012 1:57 pm

What is fruits? Sounds like some sort of horrible disease. I hope I don't catch the fruits

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PostSubject: Re: GFou's Training Log   Thu Oct 25, 2012 2:00 pm

Quote :

Neck

Chris Anderson likes this.

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GFou
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PostSubject: Meet write up   Mon Oct 29, 2012 7:06 pm

Squat
430-Good Lift
463-Good Lift
485-Good Lift (PR)

Bench
231-Good Lift
253-Good Lift (PR)
264-Good Lift (PR)

Deadlift FUARKKKKK
534-Good Lift
568-X
568-X

Notes Overall, I was very pleased with this meet. I was not expecting to hit a PR on squat, but it went up surprisingly easy ( I did get one red light, depth?). I knew I would be able to beat my previous meet PR for bench, the wide grip that I used (pointer fingers on the rings) felt really good. On the third attempt of 264 the main judge spaced out on the press command and I had to pause for like an extra second but I still was able to grind it out. Don't really want to talk about deadlift, but I was pretty exhausted by this point, I thought the 534 went up fairly easy which is why I went for the PR....it wasn't even close. If I had gone a little more conservative perhaps I could have totaled 1300. Oh well. I think I also need to do a better job of eating during the meet, i had two granola bars the entire meet and felt completely wiped by deadlift time.
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GFou
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PostSubject: Re: GFou's Training Log   Mon Oct 29, 2012 7:14 pm

For the next 3 weeks I'm going to begin a volume/hypertrophy phase...to go along with this I'm also going to try to start eating cleaner (actually starting tomorrow, I just put a pizza in the oven)

Monday
Pendlay Rows
95x10
95x10
135x10
165x8

Standing T-bar Rows
1 platex10
2 platesx10
3 platesx10

Pull-ups 2x8

Notes: body is still fried from the meet...
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Nathan Poage
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PostSubject: Re: GFou's Training Log   Mon Oct 29, 2012 7:34 pm

Quote :
I think I also need to do a better job of eating during the meet, i had two granola bars the entire meet and felt completely wiped by deadlift time.
I maybe had a handful of almonds. Eating isn't really an issue when you have 1000mg of caffeine and 100mg of DMAA in your system.

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GFou
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PostSubject: Re: GFou's Training Log   Tue Oct 30, 2012 6:45 pm

Tuesday
Squats
warmups
315 3x8

Lunges
95 3x5

good mornings w/ bar, reverse hypers
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PostSubject: Re: GFou's Training Log   Wed Oct 31, 2012 12:30 pm

Aesthetic goals for the April meet....so much want



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PostSubject: Re: GFou's Training Log   Wed Oct 31, 2012 5:04 pm

You're going to need more Hot and Readies.

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PostSubject: Re: GFou's Training Log   Wed Oct 31, 2012 6:26 pm

Nathan Poage wrote:
You're going to need more Hot and Readies.

I'm unaware...

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PostSubject: Re: GFou's Training Log   Wed Oct 31, 2012 6:26 pm

Wednesday
Benchpress
bar warmup
95x8
135x8
165x8
195x8
225x6

Paused Close Grip Floor Press
bar warmup
135x5
185x3
195x3
205x3
215x4
135x10 (not paused)

Incline DB
60x8
75x8

Supersetx2
cable face pulls
cable biceptors

a few sets of reverse hypers

Notes: Hopefully I will be getting the hypertrophic gains from these types of workouts...by the time i got to incline DB my arms were wiped...

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PostSubject: Re: GFou's Training Log   Wed Oct 31, 2012 7:06 pm

GFou wrote:
Nathan Poage wrote:
You're going to need more Hot and Readies.

I'm unaware...


$5 Hot and Ready Pizza from Little Caesar's.


K-Mart has Little Caesar's, so you know it's good.

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PostSubject: Re: GFou's Training Log   Wed Oct 31, 2012 7:54 pm

Chris Anderson wrote:
GFou wrote:
Nathan Poage wrote:
You're going to need more Hot and Readies.

I'm unaware...


$5 Hot and Ready Pizza from Little Caesar's.


K-Mart has Little Caesar's, so you know it's good.

Oh...why didn't you say so. Little Caesars is practically my second home
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PostSubject: Re: GFou's Training Log   Fri Nov 02, 2012 1:54 am

Thursday
Deficit Deadlift
135x8
225 2x5
315x5
365x5
405x5 (lots of rounding in the upper thoracic vertebrae)

Romanian Deadlifts (no belt aka natty as fuk cuz)
135x6
225x6
275x6

Good mornings w/ bar, Reverse Hypers

Notes: For this volume/hypertrophy 3 week phase I'm not really sure what to do as far as deadlifts are concerned so I will be doing deficits up to 5 reps
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PostSubject: Re: GFou's Training Log   Fri Nov 02, 2012 7:00 am

1:54 A.M.? Go home Gregory, you're drunk.

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PostSubject: Re: GFou's Training Log   Fri Nov 02, 2012 10:43 am

Nathan Poage wrote:
1:54 A.M.? Go home Gregory, you're drunk.

no u
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PostSubject: Re: GFou's Training Log   Sun Nov 04, 2012 6:35 pm

Sunday
Squat
bar warmup
135x10
225x10
265 2x10

Bench
bar warmup
95x10
135x10
165x8
185x7
135x20

SuperSetx3
tricep pulldowns
facepulls

hammer curls/forearms

Notes:Right shoulder was starting to bother me on bench...I gotta give the wide grip bench a rest for a little while
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PostSubject: Re: GFou's Training Log   Mon Nov 05, 2012 6:21 pm

Monday
Barbell Rows
bar warmup
95 2x15
135x10
185 2x10
95x25

Kroc Rows
50x15
80x15
100x10

Pullups
bodyweightx6x5x5 this included kipping on the last couple of reps of each set...i suck

Reverse Hypers, Good mornings w/bar
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PostSubject: Re: GFou's Training Log   Mon Nov 05, 2012 9:57 pm

GFou wrote:

Pullups
bodyweightx6x5x5 this included kipping on the last couple of reps of each set...i suck

>>bodyweightx6
>>over 1400lb
>>5x5
>>motherofgod.jpg

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PostSubject: Re: GFou's Training Log   Tue Nov 06, 2012 10:24 am

Chris Anderson wrote:
GFou wrote:

Pullups
bodyweightx6x5x5 this included kipping on the last couple of reps of each set...i suck

>>bodyweightx6
>>over 1400lb
>>5x5
>>motherofgod.jpg

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PostSubject: Re: GFou's Training Log   Tue Nov 06, 2012 6:37 pm

Tuesday
Squats
bar warmup
135x8
225x6
335x6
345x6
355x6

Box Squats w/ slight pause
135x5
185x5
225x5
275x5
315x5

GHR 2x10

Abzzz
cable pulldowns 3x20

Notes: so much cardio
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PostSubject: Re: GFou's Training Log   Wed Nov 07, 2012 7:42 pm

Wednesday
Bench
bar warmup
95x8
135x6
175x6
185x6
195x6
205x6
215x6
225x5 missed the last rep...feels bad man

Incline DB Press
60x10
75x8
90x5

Supersetx3
pec flys
tate press

Tricep cable pulldowns 3x10


Last edited by GFou on Thu Nov 08, 2012 12:48 am; edited 1 time in total
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PostSubject: Re: GFou's Training Log   Wed Nov 07, 2012 10:11 pm

GFou wrote:
missed the last rep...feels bad man

you were nevar good at finishing
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PostSubject: Re: GFou's Training Log   Thu Nov 08, 2012 12:50 am

KevinAlvy wrote:
GFou wrote:
missed the last rep...feels bad man

you were nevar good at finishing

not sure if serious. I have the clutch factor...like D Rose
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