Firehawk's Journal to Fitness - Fat Loss Phase 2

[luke.w]

Originally Posted by Firehawk

I guess I could always go get some billiards chalk. It'sprobably the same thing, or close.

I think it's differant, the chalk should say "magnessium carbinate" (sp?) I get mine from "Easterm Mountain Sports" at the mall.

I have to agree with Abarlement on the wall pressing, I think thats a waste, Candyass hit the nail on the head with the "overhead squats" suggestion, I've been dabbleing with those myself, and they REALLY TEACH perfect form on squating below paraellel.

[Firehawk]

Today was fun. It was a cardio day. But, rather than traditional cardio, I went to my buddy's and one of his other friends came over. We did light Brazilian Jiu Jitsu. It was my first time ever. We did 5 minutes each time.

Now, THAT is high intensity cardio. That's gotta be as hard as running. After just about 2-3 mins you're already winded, wrestling around trying not to get submitted lol. We are going to be doing this regularly now I think on thursday's and sundays. I can't wait. I had a blast. I was nervous about going into it, but it's alot of fun, and good to know on the street in fights.

I got my ass handed to me though lol.

[Firehawk]

Tried to bench max 255. Got it half way, fought for probably 5-10 seconds, just coudnt get it any further. I'm SURE thats due to me returning to cutting. Plus I just maxed last week coming off vacation where i was completely loaded with carbs. So, oh well. I'll go for it again in 2 weeks and get it.

[Firehawk]

Shoulders/Traps

DB Press

57 x 4

69.5 x 4
69.5 x 4
69.5 x 4
69.5 x 4
69.5 x 4
Going up to 72's next week.

BB Upright Rows

120 x 4
120 x 4
120 x 4
120 x 4
120 x 4
Staying one more week.

Reverse Flyes

62 x 6
62 x 6

Side Laterals

37 x 6
37 x 6

Front Raises

52 x 6
52 x 6
Going to 54.5 next week.

BB Shrugs

315 x 6

365 x 6
365 x 6
365 x 6

Shoulder day is kinda boring after DB Presses. I love lifting, but I think this day is the most boring. I'd almost rather break up the shoulder workout into my other 3 days and do weights 3 days a week. Maybe move DB Presses to Leg day or something. I dunno, just a thought.

[Firehawk]

Did 2 hours of wallyball today. Lot of fun.

Tomorrow I got Brazilian Jiu Jitsu right after work. That's going to be alot of fun. Can't wait.

Legs/abs was moved from tomorrow to friday due to the scheduling of Jiu Jitsu.

[Firehawk]

Two hours of Brazilian Jiu Jitsu. WHEW! We went 5 mins on, 1 min off, 5 mins on, 5 mins rest. That's the pattern for 3 of us interchanging etc. We did that for 2-21/2 hours straight.

I got submitted so many times today it was retarded. It's so fun, but it takes a long time to learn and get good at. Gotta learn to get used to rolling around with someone, getting choked, someone's forearm on your throat, not to put your head up and let them get a choke on you, not let your arms get away from your body, UGH LOL.

Was fun, but man o man. I got submitted twice in 30 seconds. Ridiculous lol.

[Firehawk]

Taking the day off today. It was supposed to be leg day,but I need the rest. Plus, tomorrow I'll do legs on cheat day, hopefully it will burn most of what i take in.

[Firehawk]

Legs

Crappy workout. Wasnt' into it, did it half ass. I also took videos of my squat form. Comparing it to Clarence Bass's form, it looks identical. HMM.

Squats (D = Deep squat, B = Box Squat)

D BW x 4 taped this
D 45 (the bar) x 4 taped this
B 45 x 4
B 65 x 4
B 115 x 4
B 115 x 4
B 115 x 4
Going to Box 135 next week.
Still trying to figure out my proper squat form. I think i got it, and once I'm ok with my form ill start getting consistent about it.

BB Calf Raises

225 x 15

315 x 8
315 x 8
315 x 8
315 x 8
315 x 8
325 next week.

Diddn't do SLDL's at all, too tired and not into it today.
Didnt' do ab work.
Wanted to do BB static holds for 10 seconds each, 5 times, with whatever i can do, maybe 315 or so right now (no chalk or straps). But didnt' do anything.

Wasted workout pretty much otehr than getting squats done, which really is the main thing. Just out of it today.

[Firehawk]

CHest / Tri's / forearms(grip)

Flat BB Press

135 x 6
165 x 4
185 x 2

205 x 4 used medium grip (ring finger on rings)
205 x 4 used medium grip
205 x 4 used competition grip (index fingers on rings)
205 x 4 used competition grip
205 x 4 used competition grip
I got them all this week. Lastweek i coudlnt lock out the last rep on the last set. Got it FAIRLY easily this time. I'm not going to increase though. One more week, then I'll see if I'm getting the weight easily or not. If so, I'll increase, if not then I'm staying.

DB Incline Press

77's x 4
Couldnt get them up to position and then one of the dumbells fell apart on me, the clip slid off. Boy was I pissed off too. So i did BB from here out.
165 x 4 medium grip
165 x 4 medium grip
165 x 4 medium grip
165 x 4 medium grip

BB CLose Grip
160 x 4
160 x 4
160 x 4
160 x 4
160 x 4
This was easy. 165 next.

Lying Tricep extentions (skullcrushers but i bring weight behind my head for more stretch)
90 x 4
90 x 4
90 x 4
Usually i do 5 x 4 here but my left elbow is aching and it was hurting while doing these, so i backed off .

5 pushups.

Static BB Holds
275 10 seconds
315 10 seconds
315 10 seconds
315 10 seconds
I changed grip every time i did these, kept mixed grip just flipped hands around each time. Will go 335 next week 4 sets.

[.V.]

Firehawk, Good to hear from you last night. 205x4 - and 5 sets of it even - great job. Especially after that heavy warmup.

[Firehawk]

Thanks. I've been hearing that it only takes 2 working sets to put mass on. I am going to keep that in mind for when I start trying to really put the muscle/strength on. I might just do 3 days a week, focusing around the 3 big powerlifting lifts, and just doing 2 sets of each exercise. It will seem like not enough, but from what i been hearing, it works alot better than this high volume Sh*t I'm doing lol.

I like this, but i think its' better for cutting right now than a lower volume routine. Do'nt have evidence to back that, i just kinda feel that way right now.

[gcs118]

Where do you find your powerlifting info? I know you usually have a stock of videos, information, new ideas, etc. The more and more I lift, the more I want to be in a powerlifting competition, but since my school doesn't have a lifting club, I'm on my own. I know you're more into powerlifting than bodybuilding so I thought you might be able to share some of that knowledge.

[Firehawk]

I frequent ironaddicts.com and I talk to some bigtime powerlifters over there. There's a few guys there that are always doing powerlifting meets, and have huge numbers, 500+ benches, 700-800+ deadlifts, 700+ squats. They have routines posted and they swear by them.

There's routines over there that are so simple, yet the beginners try them and they report back that they work so well. I'm talking 1-2 working sets, low volume, but going as heavy as you can possibly go. Great stuff.

I always pay attention to guys like Jaster and those big powerlifting guys like a hawk. Sure some of them have done steroids, but they still have to know what they are doing. You can't just pop a pill and grow. Some of them on that other board have 20+ yrs experience in this stuff. I'd be a fool not to listen to them.

I want it all man. I want a nice physique and to lift alot of weight lol. Bodybuilders and Powerlifters are a different breed though. Gotta find the happy medium .

[.V.]

Powerbuilding? I think that's your word. I like it though.

[Jaster]

Originally Posted by a_welch503

Powerbuilding? I think that's your word. I like it though.

I'm there.
What Firehawk is talking about is about where I am in my lifting. I did the power lifting thing and I have been working on a middle ground between the two. Sometimes it conflicts but so far it's been going well.
Firehawk has been using some of my lifts and I bet he sees the same. A pretty good physique and the power to lift alot of weight.
I myself have never done any steroids by my own choice.
Even though the guys on my crew tease me. They know I don't use them but Firefighters have to bust each other's stones. :
Keep it up Firehawk I think you are doing just fine.