Firehawk's Journal to Fitness - Fat Loss Phase 2 - Page 7

**Firehawk** · 30-Jan-05, 04:15 AM

Yeah I'm also saying you should drop shoulder day lol

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Well, i was given advice to drop shoulder day by a powerlifter. I just haven't listened yet cause I don't think i want to be a pure powerlifter ya know? I guess I want the best of both worlds...powerbuilder

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gcs118 · 30-Jan-05, 09:36 AM

lol I think powerbuilder is a nice term. I lift to get as strong as I can, in the gym I don't care about bodybuilding whatsoever. But then when I go to the pool or something of that nature...powerbuilding seems better than pure powerlifting lol.

**Firehawk** · 30-Jan-05, 09:39 AM

Yeah it's just more involved I think really. It's the best of both worlds, and I always want the hardest thing lol. I dunno. I do do alot of volume if you look at my entire routine on chest and shoulder days. It is quite a bit. I probably should back off.

Klinger · 30-Jan-05, 12:13 PM

Dude - time to bust some chops - where's your legs day? You can't whip the squat monster if you don't start squatting!

**Firehawk** · 30-Jan-05, 12:55 PM

It's not till tomorrow dude. I aint' skipping any squat days lol. I got Jiu Jitsu today on my cheat day. I'll probably burn all the calories i take in today, which is a good thing!

And I don't care what people say, if you have one cheat day a week, and eat real strict the other 6 days, ain't no way it's affecting you. I musta been in the bathroom 3 times already today and it's only 1pm lol. No way my body is storing that many caloires. It's just shuttling it all out!

**Firehawk** · 30-Jan-05, 07:11 PM

It's cheat day today.

I jus got back from BJJ (Brazil Jiu Jitsu). I actually survived pretty good today. I was defending really well, still got tapped a couple times, but doing much better, and after only 4 times so far I think I'm doing well. My buddy said my balance was alot better, im learning to be more aggressive and use my weight to my advantage, etc. Great to hear.

I am glad i had BJJ today on cheat day, i think that burns like 2-3000 calories. Rolling for 2 hours straight is the best workout i swear. Talk about High Intensity.

**Firehawk** · 31-Jan-05, 07:30 PM

I'm so Goddamn frustrated with squats it's ridiculous.

Basically i got home late today and have no desire to work out, but i did go down and do some box squats, and video taped a couple of my sets.

I'm aggravated to no end. I know what i'm doing wrong, but I can't do a deep squat properly even with no weight, and it's on my last Goddman nerve.

I skipped the rest of my leg workout, just did some box squats.

Box Squats

45 x 5 (bar)
65 x 5
65 x 5
90 x 5
135 x 4
135 x 4

Then i smashed my finger on the power rack between the bar and the rack as i sat down. Boy was I screaming mad. Anyway, F it.

**.V.** · 31-Jan-05, 09:03 PM

Hang in there firehawk - we all have those bad days - keep it up, it does get better.

gcs118 · 31-Jan-05, 11:20 PM

Yeah man once you get this down, the lift will take off big time. It won't be much longer, just take it easy. Lifting is all about patience (unfortunately lol).

**Firehawk** · 01-Feb-05, 06:24 PM

Chest/Tri's

BB Flat Press (increased rest time from 2 mins to 3 mins from now on)

135 x 6
165 x 4
195 x 2

210 x 4
210 x 4
210 x 4
210 x 4
210 x 3 (Didn't even try for 4. Barely got 3)

BB Incline Press

165 x 4
165 x 4
165 x 4
165 x 4
165 x 3.5 (got stuck in the middle)

BB CLose Grip Press

165 x 4
165 x 4
165 x 4
165 x 4
165 x 4
This was pretty light. Going to 170 next week.

Skullcrushers

90 x 4
90 x 4
90 x 4
90 x 4
90 x 4
Going to 95 next week. I thought i had the bar loaded with 95 but then felt it was easy, and sure as sh*t...doh!

Pretty good workout. I was practicing squatting between some of the sets. I think I am getting the form better now, but who the hell knows. It's so frustrating i've considered quitting squats. But that's the easy way out, and I've never taken the easy route

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gcs118 · 01-Feb-05, 07:31 PM

if you quit squats there will be hell to pay!!!!!

**Firehawk** · 01-Feb-05, 07:56 PM

I'm on my last nerve with them dude. I know what i have to do but i just can't do it. Anyway, today i was messing around and seemed to get "better", but still not like what I want. Nauseating...

EDIT: K, between my bench sets I started to actuallyg et decent squat form so i thought. I gotta tape myself doing them though to be sure. I THINK maybe i finally got it right.

**Firehawk** · 03-Feb-05, 06:35 PM

Back/ Bi's

Conventional Deadlifts on 35's stacked 2 high

135 x 6
225 x 4

275 x 4
275 x 4
275 x 4
275 x 4
275 x 4
I need to work on my form here. I gotta get it so my ass starts to move right as the bar starts to. I was just tired today. My form was "alright", but not ideally where i want it. GOnna stay here for another week.

Rack Pulls

315 x 4
365 x 4

395 x 4
395 x 4
395 x 4
Man these were hard. I'm staying at this weight.

Bent Over Rows (all done with overhand grip)

135 x 6
170 x 4

200 x 4
200 x 4
200 x 4
200 x 4
200 x 4
I think I'll stay one more week and perfect the form here, it was pretty good though.

Reverse Grip ChinUps

160 x 4
160 x 4
160 x 4
160 x 4
160 x 4
This was not too hard, but i was just run out of energy by now. 170 next week.

Static holds

345 for 10 seconds
345 for 10 seconds
Changed my mixed grip each time.

This was a very draining workout. Due to me limiting my calories to around 1700 the last 4 days, I'm feeling the effects of it for sure.

I'm also thinking that I may get rid of this 5x4 routine as it's really starting to kill me lol. It's an awful lot of volume. I may cut down to a 2x5 routine for awhile.

gcs118 · 03-Feb-05, 07:28 PM

lol you're gonna cut your reps from 20 to 10. You must REALLY hate volume

**Firehawk** · 03-Feb-05, 07:43 PM

I could probably go all out alot more than i can now on each set.

The 5 x 4 has worked for me, but I bet a lot less volume will work just as well or better. I dunno. I definitely want to try it for 3 months and see what hpapens.