G's Log the pain that made the monster

grizzldsealpoacher · Jun 11, 2012

Nice work bro glad your feeling better

gfunky · Jun 11, 2012

grizzldsealpoacher said:
Nice work bro glad your feeling better

Thanks brother! It is coming along at least now! Still not taking any AI. Might go all week without it and just start back EOD next week.

Pikiki · Jun 11, 2012

Good bro, deload is need it when you start feeling to tired of low in energy. I feel this last 2 weeks at low weight high reps was my deload, felt different and refresh today.

gfunky · Jun 11, 2012

Pikiki said:
Good bro, deload is need it when you start feeling to tired of low in energy. I feel this last 2 weeks at low weight high reps was my deload, felt different and refresh today.

Well with the program I run it gives a deload every 4 weeks but I got off of it and did not deload so went meet into high reps and heavy weight, then back into the program and shit I needed this deload LOL

gfunky · Jun 12, 2012

Deload
Deadlift
45x5
185x5
235x5
285x5

UH BO Row superset with abs
135x10
135x10
135x10

V-handle Row
100x10
100x10
100x10

Standing Alt Curl
25x10
25x10
25x10

45 degree Scot Curl
25x10
25x10
25x10

Abs
Hanging Pike
15
12
12

Good deload got some blood into the muscles for good recovery and finished in around 45 minutes. The hanging pikes kicked my ass I have never done them with the slings until now. The slings take any extra shoulder motion out and it is all core went slow no swinging. Tonight I will hit 30 minutes on the tread climber.

Pikiki · Jun 12, 2012

Your deload looks like a regular workout of mine...keep it up Moster G!!!

grizzldsealpoacher · Jun 12, 2012

^^^^^^^^^I was thinking the same thing^^^^^^^^^^ Your a beast G good shit bro

gfunky · Jun 12, 2012

Pikiki said:
Your deload looks like a regular workout of mine...keep it up Moster G!!!

Thanks Pik! Remember I am way heavier than you and I powerlift so weight is going to be higher. You are a monster too!

grizzldsealpoacher said:
^^^^^^^^^I was thinking the same thing^^^^^^^^^^ Your a beast G good shit bro

Thanks Grizz! You need to also remember that you are eating low calories man I eat like around 1000 calories more per day than you. Dropping fat and staying strong is very hard to do especially on low calories! You are also beast my friend!!

Pikiki · Jun 12, 2012

Thnx you make me feel better lol

gfunky · Jun 12, 2012

Cardio

HIIT on the torture device aka Treadclimber
total time 30 minutes
avg speed 2.6
min 1-5 warm up 2.2
then 1 min high 4.0
1 minute 2.3
repeat
min 25-30 cool down 2.2-2.0

I rate this right up there with an Insanity workout. I was holding my ribs just hoping that minute was over then before I could catch my breath time for another......... I got off the damn thing and my ham almost cramped this thing is fucking evil I swear.....

grizzldsealpoacher · Jun 13, 2012

I knew that tread climber was the shit when i saw it on tv. Kill the cardio bro it will shred you up man, i was siked to see that someone else was incorporating cardio ed . I was thinking maybe i was doing to much but it works so well for me i dont want to slow it down

gfunky · Jun 13, 2012

grizzldsealpoacher said:
I knew that tread climber was the shit when i saw it on tv. Kill the cardio bro it will shred you up man, i was siked to see that someone else was incorporating cardio ed . I was thinking maybe i was doing to much but it works so well for me i dont want to slow it down

Not quit up to ED yet. I am working with Spongy got his diet and he tells me what cardio to do to hit my goals with his diet. Right now he just raised my calories and cardio doing 5 days a week currently and going to start bringing in some intervals.

gfunky · Jun 13, 2012

Cardio

30 minutes steady
2.7 speed

missed the heart rate avg and avg speed at the end (hit the button 3 times duh) but I held the 2.7 the entire time. I saw the heart rate go into the 160's but that was due to my rocky theme songs playlist and me yelling at the machine over and over "fuck you I am a champion" somehow I was high stepping for about 3 minutes I looked down and my heart rate was higher than it was supposed to be. Took me like 8 minutes to get it back down breathing deep LOL

Pikiki · Jun 13, 2012

Looks that this cardio session is no joke ah!!!! keep it up G

PillarofBalance · Jun 13, 2012

Cardio sucks balls bro... Nice discipline

gfunky · Jun 13, 2012

Pikiki said:
Looks that this cardio session is no joke ah!!!! keep it up G

PillarofBalance said:
Cardio sucks balls bro... Nice discipline

I used to like cardio until this machine ruined my good feelings..... I just do what spongy tells me to, I figure I do exactly what I am told no way I won't hit my goals! Discipline is the one thing I have, I gots no power, to talent , no genetics just good work ethics LOL

grizzldsealpoacher · Jun 13, 2012

Get up you son of a bitch because mickey loves ya!!!!!!!!!!!!!! You gonna eat thunda and crap lightning!! I didnt hear no bell!!!

gfunky · Jun 14, 2012

Deload

Standing Shoulder Press
45x5
85x5
105x5
125x5

Kroc Row
70x10
70x10
70x10

Upright BB Row superset with abs
65x10
65x10
65x10

Front Raise superset with abs
25x10
25x10
25x10

Lateral Raise
25x10
25x10
25x10

abs
Dragon Flags
12
12
12

Weighted Side bends
35#plate each handx20 per side
35#plate each handx20 per side
45#plate each handx20 per side

Finished in about 50 minutes kept it fast pace and got some good blood into the muscles for recovery! Feeling so much better I love my deloads they give my body just the rest it needs while still pumping blood in and helping recovery. I actually feel better with a good deload than taking off a week!

jennerrator · Jun 14, 2012

gfunky said:
Deload

Standing Shoulder Press
45x5
85x5
105x5
125x5

Kroc Row
70x10
70x10
70x10

Upright BB Row superset with abs
65x10
65x10
65x10

Front Raise superset with abs
25x10
25x10
25x10

Lateral Raise
25x10
25x10
25x10

abs
Dragon Flags
12
12
12

Weighted Side bends
35#plate each handx20 per side
35#plate each handx20 per side
45#plate each handx20 per side

Finished in about 50 minutes kept it fast pace and got some good blood into the muscles for recovery! Feeling so much better I love my deloads they give my body just the rest it needs while still pumping blood in and helping recovery. I actually feel better with a good deload than taking off a week!

Very nice! I think I like one body part a day as I can tell I'm not over training trying to get in two body parts. Energy is much better, I have never done a deload type workout.

gfunky · Jun 14, 2012

Jenner said:
Very nice! I think I like one body part a day as I can tell I'm not over training trying to get in two body parts. Energy is much better, I have never done a deload type workout.

If you constantly push deloads are great I do the same workout just use lighter weights and less reps. Really lets me heal up and get ready to push hard again. It is much better than a week off in my opinion especially for squats I hate missing a week of squats they are always heavier if I miss.....

G's Log the pain that made the monster

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