Firehawk's Journal to Fitness - Fat Loss Phase 2

[Firehawk]

Thanks Jaster. Yes, Powerbuilding .

I can't wait to see what physique I've got underneath. Im very happy that I've been able to increase strength on a regular basis and am doing it while cutting. Hopefully I'll explode when I actually eat for it.

And, if I am ever accused of taking steroids, I would take that as a great compliment, and so should anyone else that has been accused but doesn't take them. That means to the other person you are huge, and you should take it as such. Don't get offended lol.

I am more than likely going to do Jaster's Bodybuilding routine as soon as I start to bulk. It's pure compound movements, and I'll probably try the 8 rep thing for awhile, see what happens. I don't know if ti's just mental or physical, but my body just doesnt like anything beyond 6 reps, but I may go ahead and try it. I might be geared toward powerlifting more than anything lol.

[jgriffith]

Hey fire, just read in your last chest post something about competition grip, what exactly is that? I never go out as far as my index finger, I usually have my pinky on the ring.

[Firehawk]

Competition Grip is what the powerlifters use at a meet. It's index fingers on the rings. For me, my forearms are perpendicular to the floor at that grip, and consequently it's the most comfortable for me.

I switched it up with medium grip (ring fingers on the rings for me) just to change it up a little bit.

I'm not 100% sure about this, but it seems that they call it competition grip because that's the limit to what the MEET allows you to go out to. Obviously going wider will limit the range of motion even further on the bench press. THat's only my guess though, not sure about it, but it seems logical.

Also wanted to add, wide grip is also the same as competition grip. If you are a powerlifter there's no point in benching wider than when your index fingers are on the rings since it's not allowed.

[jgriffith]

Thats what I figured too, since widening your grip makes the lift shorter. I personally dont like to go that wide because it feels like its taking my triceps out of it some, but Im sure itd be more benefitial in a meet to go wider.

[Firehawk]

Yeah I guess ideally you want to find where you can get the maximum strength out of your lift so that you can use the most weight and so the muscles are under the most overload.

But, if you want to work the chest more or the tris more, you can move your grip around accordingly.

[gcs118]

Originally Posted by Firehawk

I'll probably try the 8 rep thing for awhile, see what happens. I don't know if ti's just mental or physical, but my body just doesnt like anything beyond 6 reps, but I may go ahead and try it. I might be geared toward powerlifting more than anything lol.

I feel the exact same way. I did lighter weights, higher reps this past week cuz my arm was hurt, and I HATED it. lol I can't stand not working with heavy weights. It feels like I'm not accomplishing anything and then it just burns...

[Firehawk]

Yeah I dunno man. Even on a warmup set, if I do 10 reps, I just hate it, and it's light lol. I just don't prefer it at all. I'd rather stay under 5 reps, don't mind 6, but more than that and i just get this irritated look on my face lol.

[Lift2Live]

Bahh! *mummble high volume mummble* LOL

It's all in how your particular body responds, eh? I look like you do if I don't get 8-10. Pissed off and malcontent hehe... You're doing good work either way man, keep poundin' away however you do it best!

[Firehawk]

Yeah it's just amatter of choice i guess. I don't really know how my body will respond. Right now, because mentally I won't enjoy it, I tend to wanna think my body won't enjoy it either. But the mind and body really aren't the same thing, so who knows at this point lol.

[Firehawk]

Back/Bi's

Conventional Deadlifts on 35's stacked 2 high
135 x 6
225 x 4

265 x 4
265 x 4
265 x 4
265 x 4
265 x 4
I filmed 3 of my sets and noticed that my ass is coming up just a little bit before i actually start moving the weight. So on my last couple sets i made sure that as soon as my ass started to come up, the weight was moving. My form was alot better and on the last set was perfect.

Rack Pulls (#3 hole) (just below the center of the knee cap)

225 x 6
315 x 4
365 x 4

385 x 4
385 x 4
385 x 4
I almost sh*t my pants on the last set LOL...anyone else ever do that or almost do it? LMAO. Will go 395 next week.

BB Bent Over Rows

135 x 6
165 x 4

195 x 4 Underhand Grip
195 x 4 Underhand Grip
195 x 4 Overhand Grip
195 x 4 Overhand Grip
195 x 4 Overhand Grip
Was good form. Interestingly enough, i found my overhand grip to be the same strength as my underhand. A year ago, my overhand was much weaker, at least 20 lbs weaker. Was pleasantly surprised. I may change up my grip on the sets like i did today on a regular basis. If anyone has an opinion about that being a good idea or bad idea, let me know. I filmed myself doing 135 x 6 and then doing 195 x 4, and was happy that I didn't cheat at all between the two, and my form was pertty darn good on all the reps.

Reverse Grip Close Grip CHinups

160 x 4
160 x 4
160 x 4
160 x 4
160 x 4
I mighta done 6 sets lol, i lost count when i was doing them, so I did another set just to be sure I did 5. Coulda been 6 though lol. Going to 170 next week.

Dropped the DB curls. I am going to drop these for the next 3 weeks, and then pick up again with BB curls when I change up my exercises (every 6 weeks).

BB Static holds (train grip)

335 10 seconds Left hand down, right hand up
335 10 seconds left hand up right hand down
335 10 seconds left hand down right hand up
335 10 seconds left hand up right hand down
My hands are on fire. I thought my skin was going to tear lol. Go to 345 next week.

Good workout. It took me 1 1/2 hours to complete it. I don't mind though, back day is one of my favorite days. I'd rather do it twice a week than train legs, but oh well lol.

[Firehawk]

Wallyball yesterday for 2 hours.

Brazilian Jiu Jitsu for 2 1/2 hours straight, almost nonstop. I think burned about 4000 calories doing it lol.

Was fun though. Shoulders tomorrow then legs saturday.

[Firehawk]

Shoulders/Traps

DB Presses

42 x 6
62 x 2

72 x 4
72 x 4
72 x 4
72 x 4
72 x 3
Sooo close. These felt so heavy. I only added 2.5 lbs to the dumbbells since last time, but it is a big difference.

BB Upright Rows

120 x 4
120 x 4
120 x 4
120 x 4
120 x 4
Going to stay here one more week. I have to get mad to get these properly, otherwise i can't get the bar to my chin.

Reverse Flyes

62 x 4
62 x 4

DB Side Laterals

37 x 6
37 x 6

DB Front Raises

54.5 x 4
54.5 x 4

BB Shrugs

315 x 6
335 x 6
335 x 6
335 x 6
335 x 6

Happy with the workout. I'm starting to think I do too much shoulder work during the week though. Chest day hits shoulders hard, then i do all this on shoulder day. It may be too much. I might cut down the volume on this day. We'll see.

[candyass]

Originally Posted by Firehawk

Happy with the workout. I'm starting to think I do too much shoulder work during the week though. Chest day hits shoulders hard, then i do all this on shoulder day. It may be too much. I might cut down the volume on this day. We'll see.

Im getting the same feeling. I use to blast my shoulders every week, but then my front shoulder would feel dead next time I benched. Ive cut down drastically (I use to do a military press/reverse-grip side lateral raise super set ) but I think Im still hitting my shoulders too hard ....

[Firehawk]

Yeah most powerlifters don't have a separate shoulder day. But bodybuilders usually do. I want the nice rounded, wide shoudlers so i definitely want to get some volume on them, just not too much. I think maybe if i trim the shoulder day to 3x4 on everything it will be better. Dunno yet though. Gonna give it more time.

[gcs118]

Originally Posted by Firehawk

Yeah most powerlifters don't have a separate shoulder day. But bodybuilders usually do.

So you're saying when I skip shoulder day because of my pulled muscle I'm actually doing myself good/getting stronger? Woo hoo!