Stallion's Fitness Journal

[Rampage1]

he's talking about an online personal trainer available at redpointfitness.com

its the guy who runs iron addicts who will coach you, I would use it if i had the cash

 

[I-tallionStallion]

IA will coach me?

 

[Rampage1]

him and his team will give u the program to suit your needs and answers any questions etc... 18 dollars a months sounds good to me!

 

[Quagmire911]

Yep, he is right:

http://www.redpointfitness.com/

I will be using this in the near future. It has EVERYTHING. Diet, training, form videos, supplements, etc...everything is spoon fed.

See more here:

http://www.ironaddicts.com/forums/forumdisplay.php?f=170

It isn't direct personal training, but you have IA and a few of his mod staff (who are very knowledgeable) at your disposal. All their knowledge is written into the software, and they are adding to it more and more as the days go by.

 

[I-tallionStallion]

That is pretty cool. I read about it a month ago. I thought it would be more expensive. For the moment i am not going to jump the gun yet. I appreciate the links and advice Quag and Rampage. Right now my goal is to lose some bodyfat and gain muscle and strength. When I'm ready, i'll do it.

 

[Mad Manic]

MM...there are causes for these things you say. My problem may lie that i am not doing rows correctly. Although i've watched form videos awhile ago, i never had coaching on them. Plus that is the once excerise i have missed here and there for the first 4 months. Until i changed my times, i was missing rows on friday. Which probably set them back. a lot. Which is why there wasn't a large weight increase for the 6 months lifting.

For the chest...okay another problem was with DB press for a couple months. Once I hit 60lbs i couldn't go higher. So i just kept doing that every week for 2-3 months. Thats why I just joined a new gym with DB that go up to 150 lbs.

Alright, so the reasons for what you said, i know why they are lagging. I just joined this gym this week, and i always have a little extra time on Wednesday...so maybe i'll put DB press in again. (Dips should help overall too). I'll continue things as planned for the next couple months. If it doesn't work out and there is no improvement, i'll figure out another way.

Plenty of rows and pullups for your lats and middle back which are lagging.
Lots of presses (flat, incline) and wide weighted dips for your chest and front delts.

Good luck mate.

MM

 

[I-tallionStallion]

Okay i forgot to post this...

Friday - I don't really know whats up, but my strength for one reason or another has been sucking. Ever since i started adding a 50 minute walk (more intense then orginal with plenty of tough hills) around the time i wake up 11:00 a.m. and working out 8:00 p.m I can't lift as much. I am guessing there is def correlation between the two. Back when i Pr'ed 400 for 1x5 i only walked a much lower intense 30 minute walk. So it seems to me i have to avoid intense hill walking.

Deadlift - 3x5

1x4 F 385 lbs - at this point i realized if i did anymore I'd be sorry
1x5 - 360 lbs - difficult but i was able to manage
1x6 - 365 lbs - Was able to do an extra one...anymore weight would have been bad

Pullups 2x10 - I usually do these with assistance as i can only do about 4-5 without assistance. Usually a 25 lb negative helps me a lot. - First set was really good, I felt something pull in my left bi...after i finished at at negative 18 lbs (which is the best i've done for 10 reps.

Bicept curls 3x8 - at this point i couldn't lift 15 lbs with my left arm, but i found a solution by using a barbell, which it hurt for the first rep but once i got going i could lift fine

1x8 - 60 lbs
1x8 - 65 lbs
1x10 - 70 lbs

Rows 3x6 - I regressed in weight, i feel i was using my arms too much, and it wasn't a real row. And i changed the rep range a bit to work it a little harder for today

1x6 - 95 lbs
1x6 - 105 lbs
1x6 - 110 lbs

I probably could do a lot more but i am going to work hard on form first. we will see what happens next week.

 

[Quagmire911]

See what happens next week.

 

[I-tallionStallion]

Monday--

I woke up and in the mirror i am starting to see new things, its very exciting and funny cause i eat so much and I'm losing weight...8-10 weeks and i should have quite an improvement. Keeping this up is no problem

Lifting was sub-good monday...here are the results

Squats-

1x5 275 lbs
1x5 280 lbs
1x5 285 lbs - if i added any more weight i think i would have broke haha...not a PR...but not bad nonetheless, and i have been trying to go as low as freaking possible...which means i'm practically sitting. VERY HARD as i did not go this low before, i used to just break parallel a bit, but this is much more extreme...and i feel like maybe i really should push the limits. So not bad

Leg Press 1x15 - 385 lbs PR

Decline Situps 2x10
1x10 - 80 lbs PR
1x12 - 80 lbs ---will def add weight next week...who knows 90 possibly?

Pullthroughs 2x8 -hard to judge the weight, i just remember the number. "7" I'll check better next time

Good mornings-2x8

1x8 - 155 lbs
1x8 - 175 lbs

I feel like maybe i wasn't going low enough on these, so i gave them a little less weight and a lot lower. Sometimes you realize that your technique sucks..i am trying to correct myself

Calve raises 2x10 (holding ten seconds each) - 440 lbs - I still feel like i haven't conqured this perfectly...will wait to see if next week is better

So i would say it was a pretty damn good day, I realized that somethings i do can be perfected in technique. But thankfully the numbers are still high

Going to buy a chain for dips and pullups as i am now able to do my body weight for the reps...well atleast on the dips

Till wednesday

 

[ProDJ26]

Can't wait to see your progress on weighted dips....

 

[I-tallionStallion]

...ohhhhhhhhhhhh man...not too happy today

Wednesday-

Incline bench - Last week i felt very pathetic at 180 lbs, i brought it back to 175 lbs, so i could hopefully do 5 reps

1x3 175 lbs ---i think i pretty much am done with this format...idk if its the walking in the morning but I am just not feeling as strong on the bench. Quag...so whats this other way you know? Cause i can tell you now, its not the diet as i stick to it everyday

1x7 - 146 lbs

OH PRESS 2x8-10

1x8 - 115 lbs PR
1x5 F & PR- 120 lbs

finished off with

1x4 115 lbs

A ten pound increase was pushing it lol but i am not dishappy with it

Dips 3x6
1x6 - negative 18lbs (as low as the machine goes)
1x6 - I tried unweighted dips and i couldn't keep my body straight, which concludes to me i am not ready for unweighted today...
1x13 negative 18 lbs - I did as many as humanly possible....i am hoping by next week i can do a set of dips without weight, and then (i alreadly ordered my dip belt) i can do weighted dips two weeks from now

Technically a PR but fvck it, i'm not happy till i can PR weighted dips, for now i am disappointed til next week

Skull crushers - A little progress here as i was able to do more weight than last couple weeks after the dips - i could def tell a strength increase here.

1x8 35 lbs
1x8 40 lbs


---till next time

 

[Quagmire911]

Stalling is no fun :-(.

This is the system I was looking at:

http://www.sugdenbarbell.co.uk/index.php/articles/n/Tokars-5x3-System

Try and get a video of the bench. We can then try and look to see if there are any form issues. It will also show us where the sticking point is, some board/rack work may do you some good.

 

[I-tallionStallion]

Thanks Quag...but i was going over a new routine with EFFORT, one he mentioned to you...so that looks to be the road I'd like to take. I'm getting sick of this routine. Been a little over a year on it. Westside barbell cycles and supersquats, then eventually DCing seems like a fun way to take things. Because i want to gain a good amount of mass too, along with strength.

Friday-

Well today was a decent day...not unhappy, but i have some new goals

Deadlift 3x5
1x5 385 lbs - I finally had my strength back today. Last week sucked...but today just kicked a$$
1x5 390 lbs - Very good i felt amazing, so amazing i felt it was time for a PR i just felt like maxing today...don't know why

1x1 430 lbs (RAW) - Okay...I failed, i was two three inches from locking out...i ALMOST HAD IT :box: :box: I know if i would have taken a little easier on the first two sets i would def would have gotten it...i will post the video up later. But i swear it was a damm good try! VIDEO WILL BE POSTED TOMORROW

Pullups 2x10 - still doing negatives...this time a only 20 lbs helping me do 10 reps

second set i got the ten, but once again my left bicept was torn from it (maybe i hurt it last week...or i am pushing it too hard?) It doesn't hurt now, but in the gym it was hard to do bicept curls again...not that i care that much about those though

Bicept curls 3x8 DUMBBELLS
1x8 - 30 lbs
1x8 - 30 lbs
1x11 -35 lbs ---anymore weight, and my left arm couldn't go up. it sucked cause i can usually do 40 or even 45

Rows 3x6 - working on technique here so a lower weight

1x6 - 115 lbs
1x6 - 120 lbs
1x8 - 125 lbs ---i feel like i was doing it right this time, although light...i will be able to do them correctly next time with no worries

Welll..no PR's but i still felt good in there. I think i could have had the DL PR...but i screwed it up. I'll put it up tomorrow. Stayed tuned


+Video now posted here - http://www.youtube.com/watch?v=pOtZ9yoZR98

After further evaluation, i lost good form and i probably could of had it if i didn't give up too soon. I needed to get my a$$ down like i did on the 385 lb reps for more leg drive, and keep that back straight. DOH!

 

[I-tallionStallion]

MONDAY -

Box squats

1x3 245 lbs - very low...maybe too low haha
1x10 205 lbs - YOUCH!

BB Rows 4x6 - started light to do form correctly

1x6 - 95 lbs
1x6 - 115 lbs
1x6 - 135 lbs
1x6 - 145 lbs ---I made sure i did these with the best form possible, i could pretty much easily handle the weight, keep myself solid and back tight, and bring the bar to my upper abs. A lot of reps so i started light, will pick a higher weight next time

GHRs- 3 sets of max reps - wow...can't do a real one but i did the best i could till i couldn't do it anymore. Fun

Cardio - 15 minutes

Till Wednesday

 

[Quagmire911]

Haha the deadlift, I f***** loved it. Unlucky, but good attempt You'd have made it if you sniffed your ammonia like Benni

Which routine is it you are going onto, is it a 3/4 day Westside? Any DE work?

 

[I-tallionStallion]

Haha the deadlift, I f***** loved it. Unlucky, but good attempt You'd have made it if you sniffed your ammonia like Benni

Which routine is it you are going onto, is it a 3/4 day Westside? Any DE work?

Haha you know i think i could have had it quag...idk. After i watched it i laughed at myself Yeah i am doing 3 day westside now. DE? Not sure what that means haha

 

[Quagmire911]

Cool, this should be interesting.

DE is dynamic effort. Speed work.

 

[I-tallionStallion]

No, from what i can tell of effort's plan for me, no DE work.

Oh and it will be interesting, lots of new things I've never tried before or in a very long time including flat benching hahaha

 

[I-tallionStallion]

WED - Haha fun day, my hamstrings are in PAIN though from the GHR's.

Spread Eagle Dumbbell Situps 3x8

1x8 - 85 lbs - pretty light actually...
1x8 - 95 lbs - a little bit decent
1x8 - 105 lbs PR - not too hard...fun. I'll need to use more weight next time

Decline BP

1x3 180 lbs PR - I could have added probably another 5-10 lbs

Incline DB Press 3x8
1x8 - 45 lbs
1x8 - 50 lbs
1x8 - 55 lbs PR Will need to increase this next week def

Skull Crusher 3x10
1x10 25 lbs
1x10 30 lbs
1x10 30 lbs

Lat Raises ---Working on form here...cheated too much before upon closer evaluation
1x8 - 15 lbs
1x8 - 15 lbs
1x8 - 20 lbs
1x8 - 20 lbs ----next week i will hit 25 lbs no problem

Everything went perfect today, diet, morning cardio, workout. I'm pretty damn happy

 

[EFFORT]

good job man keep up the good work. Are you following the diet i wrote you? (hopefully you are!) You should log it up here so everyone can see how easy things are when u eat the same thing everyday other than the cheat day.

For the accessory lifts make sure to use the same weight for all the sets. Focus your main effort at increasing the main lift each time, the accessory work will naturally increase over time.