Firehawk's Journal to Fitness - Fat Loss Phase 2 - Page 3

Klinger · 13-Jan-05, 11:07 AM

Sounds like a sweet setup.

:

PS: Awesome job on your new bench PR. I remember back when you were p!ssed off about getting stuck at 200. Ah, memories.

gcs118 · 13-Jan-05, 11:52 AM

I wouldn't mind blasting whatever music I like to get pumped up, but there would be no one to spot me if I needed it or no females to stare at in between sets or other people watching to get you motivated. lol and I'd just feel weird working out just in boxers, even if it was at home. But I'll say you do have a nice set up by the sound of it.

**Firehawk** · 13-Jan-05, 12:43 PM

Thanks guys.

Yeah, I do miss not seeing any females, in that case I usually have porn on the puter readily available and watch it afterward LMAO.

I can't stand watching other people work out because 95% of the time they are doing it completely WRONG but then act like they know what they're doing. Not that I'm perfect by any means, but I do have a clue.

I have gotten caught on bench before, what I do is just tilt off the plates. It sucks, but that's my best option. I do worry one day that the plates might get kinked somehow and get stuck and won't slide off lol. That's not likely but I suppose it could happen.

I wouldn't mind having a treadmill, but damnit I hate cardio and it's highly unlikely that I will go spend a grand on a good one (i have to hvae good equipment, I'm picky like that) before spending the money on plates or weightlifting equipment lol. My stationary bike is "good enough" for now, Plus I can run for free outside all i want lol.

**Firehawk** · 13-Jan-05, 12:44 PM

Yeah Klinger, I was stuck during mAX OT trying to get 200 for 3x6. The best I ever got it for was 4, 2, and 2. Now I'm getting 200 for 5x4 easily, going to 205 this week. Very excited. Also I have always wanted just to get to the 4 45's on the bar (225), and now I can get that for AT LEAST 3, haven't tried 4. That's so cool.

gcs118 · 13-Jan-05, 12:47 PM

Quote:

Originally Posted by Firehawk

Yeah, I do miss not seeing any females, in that case I usually have porn on the puter readily available and watch it afterward LMAO.

So THAT'S why you work out in your underwear huh? Little too much info haha...

**Firehawk** · 13-Jan-05, 03:14 PM

Har Har Har Har Har Har Har Cough Gag.. Lol

**Firehawk** · 13-Jan-05, 07:09 PM

Legs/Abs

Deep Squats

BW x 4
45 x 4
95 x 4

135 x 4
135 x 4
135 x 4

Box Squats

95 x 4
95 x 4
Sooo hard. I definitely know I'm doing them right though, my legs are fried.

BB Calf Raises

315 x 8
315 x 8
315 x 8
315 x 8
315 x 8

SLDL's

225 x 4
265 x 4

280 x 4
280 x 4
280 x 4

Weighted 3 way Incline Crunches

1 45 plate on chest x 3x6

My legs are dead. I will not increase on anything this week. I want my back to be a little bit more vertical on the deep squats, but my form is good now.

gcs118 · 13-Jan-05, 07:47 PM

Without looking all through your old journal, where were you at before on deep squats and box squats? Nice SLDLs by the way. I'm looking forward to 225 on them and you're already pushin 315 almost.

**Firehawk** · 13-Jan-05, 08:24 PM

I used to do 5 x 4 of 225 on deep squats, but I was leaning too far forward. I had my friend correct my form. I was just completely out of the right form. So, i'm starting all the way back down. I had alot of trouble with 3 sets of 135 for deep squats believe it or not. Got them but had alot of trouble. My body wanted to cheat so bad.

I'm having to learn to keep all the force on my heels, and NONE on my toes. It's crucial, and you can really feel the difference.

I tried to do a box squat with 135 and coudln't even get off the chair, it was so rough lol.

My hamstrings are alot stronger. I know I'm doing SLDL's right. Gotta catch those quads up. I'll probably be going up real slow now on the SLDL's. Only increasing by 5.

gcs118 · 13-Jan-05, 08:58 PM

I would think if you put more of the weight on your toes it's like an...extended calf raise from the very bottom. Going from 225 down to 135 is a pretty big drop. Even if you were cheating, some people say cheating can be good in some situations. Shifting the weight from toes to heel really made that big of a difference?

**Firehawk** · 13-Jan-05, 09:02 PM

Yes it did. It was a Huuuuuuuuuuuuuuge pill to swallow too.

I dropped my deadlift way down too. I wasn't using enough legs and so now I am working abck up from 225 on 35s stacked 2 high to help get my quads caught up to speed.

**Firehawk** · 14-Jan-05, 03:19 PM

Chest/Tri's

BB Flat Bench

135 x 6
165 x 4
185 x 2

205 x 4
205 x 4
205 x 4
205 x 4
205 x 3.99!!!!! Damnit. My left side is SLIGHTLY stronger than my right for bench, and I got my left side locked out but coudlnt lock the right side out. It was literally 3 inches from locking out and I just couldn't get it. The plates started to slide off so I had to bring it back down and tilt the plates off. I was PISSSED! lol

DB Incline Press

77's x 4
77's x 4
77's x 4
77's x 4
77's x 4
Had a tough time but I got all the reps. My bench uprights get in the way when I'm doing these. That's why I want a standalone F.I.D. Bench.

BB Close Grip Press

160 x 4
160 x 4
160 x 4
160 x 4
160 x 3.5
Every set I was able to get 3 reps no problem, but the fourth was a nightmare.

Skullcrushers

90 x 4
90 x 4
90 x 4
90 x 3.5
90 x 4
Same thing happened this time. Three reps were no problem, last one was so hard.

I did 5 Pushups at the end. Tried for 6 but couldn't get it. This workout was the most intense chest/tri workoout in awhile. I think it might be because of returning to my diet and limiting the carbs. Or maybe just because i increased on flat, incline, and close grip, and am hitting my limits right now. Either way, it was fun. Weights time is play time to me now. I enjoy it. The diet is the hard part.

14-Jan-05, 03:29 PM

Good workout. Lot's of volume. Keep up the good work.

Unsolicited tip: After you fail on the push-ups, continue on my dropping to your knees (women push-ups) and try banging out some more. Then go look at yourself in the mirror and admire your pec lines. Alternative: Do Charles Atlas push-ups. Place your hands on two chairs (or flat benches), feet on the floor and perform push-ups, trying to go as low as is comfortable. Bet you could do 10 of these after this workout.

gcs118 · 14-Jan-05, 03:45 PM

Umm...what a weak workout. Just kiddin'. Great numbers as usual. Sucks about the bench haha I hate when I'm THAT close and just can't get it!

**Firehawk** · 14-Jan-05, 04:08 PM

I've nevr been THAT close and couldn't get it lol, at least that I recall. Oh well. I got about as close as your gonna get without getting it lol.

Next week's goal is to get 205 for 5x4 without having to struggle much. If I can do that, Then I go to 210 the following week

. I can't wait to get to 225 5x4. I think I'm a good 15 weeks away from that though. I wouldn't say that if I was bulking right now, but I'm still cutting, and will be most of this year unfortunately.. UGH!