The Long Hard Road to BEEF - Page 5

Andrea · 09-Sep-04, 10:31 AM

It's good to hear you'll be running more. Yay! How are things in Japan??

**beefcurry1** · 10-Sep-04, 12:35 PM

things here are good. tomorrow starts the weekend so i plan on getting into the water, i NEED to get a tan. i also gotta call up a friend to fix my car (i hate that piece o' crap). work is as dull as ever, but i manage to stay as busy as i can. im regaining my sanity now that i can get back in the gym. i feel so fat and lazy when i go more than a few days without weights. other than thats its same old same old. im still in preparation for dec. im still looking for a 1250.

**beefcurry1** · 13-Sep-04, 10:00 PM

i had a lot of stuff to do the other day so i missed my heavy lower day. i didnt want to get off my schedule so i was forced to skip it. did DE bench yesterday. went well.

DE bench............6x3@185
DE incline............4x3@145
DE DB decline......3x4@60s
military press.......2x5@140
cable laterals.......2x5@30
rope push downs..2x6@120

i think im going to do some bottom pin bench to work on that part of the lift. i think my tris are pretty strong for my bench so i need to work the weak point. ill either add that or replace decline with it.

**beefcurry1** · 14-Sep-04, 06:21 AM

not much time. quick post

DE squat...........6x3@225
DL....................3x5@365
DE front squat....4x5@185
SLDL.................3x5@265
pull downs..........3x7@225
cable rows..........2x5@240
straight bar curls.....6@90 3@100
db hammer curls..2x6@45s
jaster shrugs......2x5@275

not a great workout, not a terrible workout. i dont like using lightweight but if it gives me the explosive power to put up more heavy weight then i guess ill have to suck it up.

**beefcurry1** · 14-Sep-04, 11:36 AM

I HATE RUNNING. having said that, i want the last 15 min of my life back.

i originally set out to do 20 minutes of 100m sprints (run the straights, walk the curves). well that didnt quite happen. here's how it really went down. i made it for 8 sprints (well, at least i made a mile). im going to try to add 1 sprint per session until i can go for a full 20 min (not a 20 min sprint but 20 min worth of the whole thing) then im going to try and replace walking with a slow jog bit by bit. i would really like to end up doing 200m run to 100m walk. i dont know how long it will take me to get their but thats my current sprinting goal.

one more time, let me reiterate this. I HATE RUNNING.

Andrea · 14-Sep-04, 11:40 AM

Most people in the military do hate running.

I'm sure you'll reach your goal in no time. Don't give up, no matter how tough it might be!!!

**beefcurry1** · 16-Sep-04, 12:11 AM

i didnt want to get out of bed this morning. legs REALLY sore. im not going to be able to run tonight like i wanted to. i need to get use to the split a little more before i throw in the other running day. im going to keep the sprints though. today was ME bench. fun day, better numbers than before.

bench.............10@135
.......................3@205
.......................3@230
.......................3@235
.......................1@240
.......................1@245
.......................1@250
.......................1@255 miss
.......................1@235

db incline...5,4,3,3@70s

close bench........7@135
........................5@145
........................5@150

db military........2x5@50s

side laterals......2x5,5,5@30,20,10s (3xdropset)

rope push downs...5@130
.......................5,5,4@130,110,90 (3xdropset)

overall was a good day. shoulders felt real good after dropsetting the laterals, chest feels good, tris feel good. if i can go up at least 5 lbs every 2 weeks then im looking to put up roughly a 280 bench which would help out a lot. if that happens then all i have to worry about is my squat.

**beefcurry1** · 11-Oct-04, 08:14 AM

i have felt like crap the past few weeks. since i got back on the island it has been hard for me to get back in the gym. it just seems like everything is against me. as soon as i got back i had crappy workouts from the 4 weeks off. then i had to miss a week due to long work hours, then i didnt want to lift before my fit test. i had a few weeks then i had to fit test again because my info got lost in the infinite wisdom of the military, then i hurt my knee (fine by the way, i did a squat workout a few days ago. the numbers sucked but no pain in the knee). there for a while i was in the worst rut ever. i usually cant wait to go to the gym. the weird thing is while i was missing the gym i wanted to go so bad. its all i could think about, but when presented with the opportunity i would almost try to make excuses not to go. my motivation is back where it needs to be but my numbers suffered from it. as far as i can see everthing is as should be and nothing is keeping me from the gym. i have started a new split. 3 on 2 off. pretty much my old split but im going to incorporate a lot more stuff into it. im going to have 3 different workouts. a heavy day (singles, doubles, and triples) a lighters day (8-10) and an explosive day. i know im going to have more heavy days than anything and more explosive than lighter days. i dont know exactly how im going to work it out yet though. im pretty psyched about it and im ready to get more into it and see how its going to go. i have cleaned my diet up a lot (during the week anyway) and have started eating more lean beef and fish, more veggies, and fruits. i have been taking in a lot of cals which i plan on sticking with. im also going to throw running on my leg day 12 hours after weights. routine looks like this:

chest/shoulders/tris
legs/abs/calves
back/bis/traps

ive done this before and seen good results but i never had as much effort in planning as i do now. i hope all goes well with it.

**beefcurry1** · 13-Oct-04, 06:03 AM

...................

**beefcurry1** · 08-Nov-04, 10:12 AM

the long hard road to BEEF had a few major potholes the past few months and as of the past couple of weeks i was too ashamed of my numbers to even put anything in here. im back on track and more motivated than ever. i have my workout set up the way i want it and im going to stick with it for a while. right now it is a combination powerlifting/BB split. the layout is more BB but the workouts are, for the most part, powerlifting. it looks like this:
chest/shoulders/tris
legs/calves/abs
back/traps/bis
off
off
right now i am alternating heavy and explosive 5 day splits for chest and legs. the rest are alternating with heavy (4-6 reps) and moderate days (8-10). i am going to keep doing this until after the PL meet (which i still plan on placing 1st). after that i will incorporate a full 5 day split at a moderate rep range.

today was a good leg day. the bar felt heavy on my shoulders but light on the legs.

squat:
10@135
5@225
3@285
3@295
3@305
2@315
1@325
1@335
1@345 RAW PR

SLDL:
4x3@315
2x3@325 PR

smith calf raises:
3x15@225 (i go to good form failure then do about 10 cheater reps to really burn em out.

weighted crunches:
16@25 (16 reps with a 25 plate. im only putting what i get on the first set with the weight. i usually go to failure with the plate then do a few more without.)

overall the workout felt really good. i was happy to put up the 345 squat. i know in a meet i could put up 365+.

**beefcurry1** · 09-Nov-04, 12:28 PM

tonight was pretty good considering i had to run 1.5 miles with my squadron right before lifting. i just want to go up to the commander, take my shirt off, give him a front double bicep pose and say to him, "sir, isnt it obvious im fit to fight". back and bis, went like this:

pull downs: 3x6@240

jaster shrugs: 3x6@245

T-bar rows: 3x5@120 (close grip)

DB shrugs: 3x6@110s

close cable rows: 3x5@225

rear delt raises 3x5@40

1 arm DB rows: 3x6@80s

bar curls: 2x5@90

DB hammer curls: 2x5@45s

since the gym was empty except for a few guys i knew i spent a few minutes in front of the mirror showing them who was truly beef.

**beefcurry1** · 11-Nov-04, 09:59 AM

its been 2 days out of the gym and im ready to go back. i dont feel lazy because its an off day but i wanna be there so bad. i feel really good right now. i got just what i needed out of the past few workouts. i feel so much more motivated than i have since i came back from leave, july 25. i only regret that i pretty much wasted 3 months and had to crawl back to where i was when i left. nothing going on today i just wanted to put something in here to put word to my motivation to help keep me going. tomorrow is dynamic bench so im ready to kick that off. since i dont get sore from DE days (anyone know if im suppose to) im only going to take 1 day off between back/bis and chest/shoulder/tris. that is still 3 days between each muscle being worked.

**beefcurry1** · 12-Nov-04, 02:24 AM

good lifting day today. it felt good to get back in the gym. today was DE bench:

DE bench:
6x3@175

DE incline:
4x4@155

normal DB decline:
2x8@60s

shrug bar mil press:
2x6@135

close bench:
2x5@165

cable side laterals (behind the back)
2x6@40

rope push downs:
2x7@110

dropsetted DB laterals:
6@30,5@25,7@20 (15s were gone)8@15s

i have started walking 2 laps after every workout as a cool down. i also run at night on tues and fri. i just need to keep the cals high so that doesnt hinder my muscle gains.

overall i felt like it was a good day. i can feel the DE presses becoming a little faster. i still feel like i am losing control of it a little bit. im sure it will become more controled the more i do it. im still relatively new to DE presses so im sure the inexperience with them is it. im just really glad to be out of the rut i was in for so long. today is day 6 without a miss. im hoping to not have to start that number over.

**beefcurry1** · 13-Nov-04, 03:40 AM

decent workout today. DE squat. i decided to see how heavy i could go on DL before that started though. i pulled 505. thats my new PR. the rest looked like this

DE squat: 8x3@225

DE SLDL 4x3@315: (i started to feel my back hurting a little bit so i stopped)

smith calf press: 3x18@225 (im gonna bump up 20)

weighted decline crunches: 18@25 + 15 no weight.

**beefcurry1** · 15-Dec-04, 12:10 AM

the past couple of weeks i have been in the gym. they have been decent days but due to lack of time i havent been able to update my journal. here is a rundown of the last 3 workouts.

chest/shoulders/tris

bench:
3@225
2@230
1@235,240,245,250
miss@255
1@240

incline: 3x2@200

pause DB decline: 2x5@70s

military press: 3x5@140

cable laterals: 3x5@40

close grip bench: 3x5@160

rope push downs: 2x5@115