Stallion's Fitness Journal

[JohnnyIrish]

I'm back! :wave: Good to see you still at it buddy.
Good work, your making great progress on your way back to PR's ville!

 

[EFFORT]

good work man, send me a pm sometime so we can keep things going in the right direction

 

[I-tallionStallion]

WEDNESDAY

Leg Press 1x6 1x20
1x6 - 435 PR Almost didn't finish this one : )

1x20 - 290lbs PR

ES for 1 minute for quads

Barbell Curl 20rp - 17+7+5 = 29 reps w/65 lbs PR

Reverse Barbell curl - 1x15 - 60 lbs - Still damn hard...but this is what I did in November so no complaints. Wrist hurt a little from it

ES for 1 minute for bis

Lying leg curl 15rp - 14+10+7= 31 reps w/75 lbs PR

ES for 1 minute for hamstrings

Seated Calve Raise
1x12 (12 second positive followed by a 3 second negative) - 65 lbs - back to old strong number here

VERY GOOD DAY : )


Alright EFFORT I'll shoot you a PM sometime on friday to see what's what...gotta say though, I'm starting to looking pretty beastly despite the fat gains. I was thinking another year of gaining 40lbs like that and I'll be a monsterous

 

[MarkTaylor]

Really fun here. I am a fan of these type of work. Thanks for posting.

 

[JohnnyIrish]

Congrats on the PRs buddy!

Whats your diet looking like?

Also, I'm curious how much rest time do you take between sets?

 

[I-tallionStallion]

FRIDAY

Decline Bench 15rp - 14+7+4 25 reps w/185lbs PR

ES for 1 minute for chest - 55lbs - ooooh yeah

Standing Military Press 20rp - 14+6+6= 23 reps w/95lbs - Not a PR but I missed last Friday sooo possibly has something to do with that

ES for 1 minute for shoulders - broken arms lol

CGBP 20rp - 15+8+6 29reps 140lbs PR

ES for 1 minute for triceps - 40lbs - YOUCH PR

Wide Grip Assited Pullups 15rp - 12+7+6=25 reps w/105 lbs PR

ES for 1 minute for back 25lbs PR

BB Row 1x6 - 200 lbs -- 1x12 - 145 lbs - Almost back to normal here


MONDAY-

Squats 1x6 F - 1x1 225lbs - Felt an awful pain in my calve today. Felt like it did about six months ago. I really didn't want to aggravate it further so I skipped squats today

Preacher curls 20rp - 13+10+6= 33reps w/45lbs too easy....WAY TOO EASY : ) PR guess it was from not doing the squats haha I still had my strength for the next stuff

Hammer Curls 1x15 - 30lbs PR Not really all that hard

ES for 1 minute for bicepts - amazing

Pullthrough 3x10 - 140 lbs - PR Go up to 150 next time no problem

ES for 1 minute for hams - I really hate this stretch

No calves - did abs instead

I'm going to ice up the calve it feels okay as I sit here and walk on it but when I added weight it was in a lot of pain. I think I may have gone too deep the wrong way during my warmup - ARGH!

Otherwise a good PR day!


*****Hey thanks Johnny! My diet is geared more towards fat loss and i've been doing well so far:

"Meal 1--3 scoops whey, 4 eggs, 1 banana (remove banana on non wo days) 3 green tea tablets + vitamin, 1 Sci Pill after meal

Meal 2- 3 scoops whey, 4 eggs, 1 banana (remove banana on non wo days) 3 green tea tablets and 1 sci pill after meal

Meal 3- 8oz ground beef or steak salad + dressing, 2 tbsp olive oil , 1 sci pill after meal

Meal 4- 3 scoops whey, 4 eggs, 2 tbsp of olive oil,8 fishoil pills

no pre workout meal

no carbs postworkout just have 3 scoops of whey +4 raw eggs

Meal 5- 8oz chicken breast, salad, 2 tbsp olive oil, 1 sci pill after meal

Meal 6- 2cans tuna 8 fish oil pills

1cheat meal a week no more cheat days and cheat meal is only allowed if you do all cardio sessions

Cardio 5days a week first thing in morning 30min weighted back pack work walking up and down a steep hill 2 days 1hour long walk

**I take 15 extremely deep breaths between each restpause set (RP) I might sneak an extra one or two but I follow that pretty damn strict. It's brutal and DC is an amazing tool that's really helped me put on a lot of muscle with a really good simple diet.

 

[Rampage1]

any pics stallion? curious to see how far u have come asthetically since them last photos you posted up

 

[ProDJ26]

whats up with the calve pain? lol good work none the less

you are truly an inspiration

to me at least

 

[I-tallionStallion]

SORRY ABOUT THAT GUYS!!

I've been training...I swear

Just been a bit lazy to update this journal. Not much going on, on these boards these days. Seems like a lot of people are gone after a year and a half. Okay well I'm not going to bother posting all those days I missed, but I'll post the last two, and then maybe tonights tomorrow

WED

Leg Press 1x6 1x20
1x6 - 450 PR - 5 plates baby I went up ten pounds to see if I could do it, and lo and behold, I got it. FINALLY

1x20 - 295lbs PR

ES for 1 minute for quads

Barbell Curl 20rp - 13+7+5 = 25 reps w/70 lbs PR

Reverse Barbell curl - 1x15 - 65 lbs - PR

ES for 1 minute for bis

Lying leg curl 15rp - 14+10+7= 33 reps w/75 lbs PR - Tried a few reps of 90, it feels like my hams are going to pull apart. VERY UNCOMFORTABLE feeling

ES for 1 minute for hamstrings

Seated Calve Raise
1x12 (12 second positive followed by a 3 second negative) - 70 lbs PR I thought my legs were smoking after this...


FRIDAY

Decline Bench 15rp - 14+7+4 28 reps w/185lbs PR

ES for 1 minute for chest - 55lbs - ooooh GOD

Standing Military Press 20rp - 15+9+4= 28 reps w/95lbs - PR - up quite a few reps here

ES for 1 minute for shoulders - broken arms lol

CGBP 20rp - 15+6+4 25reps 145lbs PR

ES for 1 minute for triceps - 40lbs - YOUCH PR

Wide Grip Assited Pullups 15rp - 12+9+6=27 reps w/105 lbs PR

ES for 1 minute for back 27.5lbs PR

BB Row 1x6 - 215 lbs -- 1x12 - 160 lbs - Next time will be a PR...i know it


Rampage, I could post up photos if you really want...doesn't matter to me. I was thinking more after I cut all the way.

 

[frenchbeauty]

stallion PR after PR as usual . keep up the good work !

no kidding everybody stopped posting.. WBA Quag to name a few. Kinda depressing.

 

[I-tallionStallion]

MONDAY-

Calve felt good today, but was a bit worried bout going too heavy on it...atleast until monday's session was over haha

Squats 1x6 - 275 lbs - Next time will hit a pr...it was tough but I handled it well. Going for 290x6 next time

Squats 1x20 - 175 lbs - Pretty damn easy...I'm ready to go back where I was before at 190lbs

Preacher curls 20rp - 11+8+4= 23reps w/50lbs PR - Tough

Hammer Curls 1x15 - 35lbs PR very hard

ES for 1 minute for bicepts - OUCH

Pullthrough 3x10 - 150 lbs - PR

ES for 1 minute for hams - very good painful long stretch

Seated calves - 1x12 72.5 lbs PR

 

[Flyer]

nice PRs.

What does ES mean?
Another question, how often do you do 20rep squats?

 

[I-tallionStallion]

Thanks Flyer

ES is short for Extreme stretch. I'm doing a Doggcrapp routine (DC) checkit out at Intensemuscle.com. Stretching the muscles your working helps grow the muscle more full and faster. I must say...It works!

I do 20 reps squats every 2 weeks. Although two weeks ago I was my calve was injured and I couldn't do it

 

[Being_the_Don]

SORRY ABOUT THAT GUYS!!

I've been training...I swear

Just been a bit lazy to update this journal. Not much going on, on these boards these days. Seems like a lot of people are gone after a year and a half. Okay well I'm not going to bother posting all those days I missed, but I'll post the last two, and then maybe tonights tomorrow

WED

Leg Press 1x6 1x20
1x6 - 450 PR - 5 plates baby I went up ten pounds to see if I could do it, and lo and behold, I got it. FINALLY

1x20 - 295lbs PR

ES for 1 minute for quads

Barbell Curl 20rp - 13+7+5 = 25 reps w/70 lbs PR

Reverse Barbell curl - 1x15 - 65 lbs - PR

ES for 1 minute for bis

Lying leg curl 15rp - 14+10+7= 33 reps w/75 lbs PR - Tried a few reps of 90, it feels like my hams are going to pull apart. VERY UNCOMFORTABLE feeling

ES for 1 minute for hamstrings

Seated Calve Raise
1x12 (12 second positive followed by a 3 second negative) - 70 lbs PR I thought my legs were smoking after this...


FRIDAY

Decline Bench 15rp - 14+7+4 28 reps w/185lbs PR

ES for 1 minute for chest - 55lbs - ooooh GOD

Standing Military Press 20rp - 15+9+4= 28 reps w/95lbs - PR - up quite a few reps here

ES for 1 minute for shoulders - broken arms lol

CGBP 20rp - 15+6+4 25reps 145lbs PR

ES for 1 minute for triceps - 40lbs - YOUCH PR

Wide Grip Assited Pullups 15rp - 12+9+6=27 reps w/105 lbs PR

ES for 1 minute for back 27.5lbs PR

BB Row 1x6 - 215 lbs -- 1x12 - 160 lbs - Next time will be a PR...i know it


Rampage, I could post up photos if you really want...doesn't matter to me. I was thinking more after I cut all the way.

Are those are BB rows, or t-bar rows? Either way that's really impressive, Stallion.

 

[EFFORT]

beast mode i'd say hit me up so we can get you ripped up for summer

 

[I-tallionStallion]

Thanks Don and EFFORT...

It's been crazy and I know I haven't been posting...but you know I've been lifting haha. Diet has been...well...not so good for my goal of losing weight but I've been getting plenty of PRs. I'll start posting again probably next week. All lifts are up a notch, I hit 295lbs for 6 reps with my squat, my decline went up to 190lbs, deadlift is still around same numbers, military press hit 100lbs etc...too much to post.

Keep lifting the heavy metal guys!

 

[I-tallionStallion]

MONDAY

MONDAY

Incline Bench 1x15rp ---12+6+2=20 reps w/155 lbs PR was hoping for more reps but I messed up on the last rep with form and lost all my strength...damn

ES for chest - 1 minute with 55 lbs - it's so painful. I can't imagine 60 lbs at this point

Lateral Raise 1x20 ---- 12+8+6=28 reps w/25 lbs

ES for shoulder 1 minute ---- more pain : )

Skull Crusher 1x20rp 12+8+5=28 reps with 40lbs PR - pretty good stuff here...not sure about 45lbs but I'll consider it next time

ES for triceps 1 minute w/40lbs - could finish a minute on either side...very painful

Wide Grip lat Pulldown 1x15 RP------12+8+4=17 reps w/150lbs PR

ES for back 1 minute used 20lbs - very uncomfortable but I am almost back where I was before

Rack Deadlift Knee level 1x6, 1x12

1x6 - 380 lbs - PR

1x12 - 290 lbs PR

No problem with the deads

I am now getting ripped up for the summer. So here is my diet and cardio

Meal 1: 2 raw eggs 3 scoops whey 1 banana and one sesamin pill
Meal 2: 2 raw eggs 3 scoops whey 1 banana and one sesamin pill
Meal 3: 1/2 ground beef, veges, salad + 2 tbsp of olive oil and 8 fish oil pills
Meal 4: 1/2 chicken, veges, salad + 2 tbsp of olive oil and 8 fish oil pills

Supplements-
Creatine - CEO 6 grams a day for this month

Cardio-

5 times a week --- 30 minutes of weighted backpacking up steep hills by my house
*starting with 60 lbs - go up every week by 5 lbs*

3 evening walks on non-workout days for 30 minutes each

1 hour walk on Saturday or sunday

Notes

-Sunday will be my refeed day where I will have one big carby cheat meal

-No alcohol unless it's hard liquor and diet coke once every two weeks

-No more than 1 cheat meal a week unless I have no choice and I will pick the healthy option I can

-Get plenty of sleep

I'll be updating wed or thursday with exact measurements, a picture, and my weight and an estimated BF% that we have a starting point till the end goal

 

[Quagmire911]

Good luck!

I've got my own get leanish plan, not really get ripped. Will cutting alcohol to two days a week be enough? I really need to start up the weighted backpacking as well, that will probably make it/break it.

FYI, I read on ironaddicts that if youre doing a keto that you should try to drink after carbing up. Don't know if those two bananna's will cut it. Apparently you feel really **** otherwise. This either happened to me two weeks ago, or some fat girl spiked my drink. For the amount I had, I was in a much worse state than usual. So if you drink, think about doing it around carbs if possible.

And f*** me, 5 PR's? Good work.

 

[JohnnyIrish]

Clear your inbox mr popular.

 

[ProDJ26]

I'm jealous....

lol