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Doug's Strongboy Log Doug's Strongboy Log

10-08-2013 , 06:50 PM
I'm not talking anything about ketosis. I just know my brain would be mad if I were only consuming 50g of carbs in a single day, even if I had 200+ the day before.
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10-09-2013 , 09:27 AM
My GF is the same. Maybe worse. If she doesn't get like 50+ grams of carbs by 10 am it's all downhill. Don't know why it doesn't really affect me, maybe because I've gone low carb so many times, or maybe it's just genetics.

10-8 Horizontal Push/Pull

Paused Axle Bench Press- 33x15x2, 123x5, 173x3, 193x4x3

4 rounds:
Steep Incline DB Bench- 65sx6
T Bar Rows- 135x6
Rest- 90 seconds

3 Rounds:
DB Flyes- 30sx10
Band Pull Aparts- 10
Rest- 60 seconds

V Bar Pushdowns- 3 sets of 10
Grip Closes- 15, 10, 8, 8, 8
Wrist Roller- 4 sets
Grip Pinch Closes- 10, 8, 6
Overhead Triceps Rope Extensions- 2 max sets
Single Arm Pushdowns- 2 max sets
Pushups- 2 max sets

Meant to do 183 on the bench, so I thought I was having a really ****ty day until I unloaded the plates and saw I had put 10s on instead of 5s.
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10-11-2013 , 09:22 AM
10-9 Heavy Legs

Deadlift- 135x5, 245x3, 335x2, 385x1, 395x3, 355x3, 315x12
Hang Power Clean- 135x3x3
Back Extensions- BWx15x2
Single Leg Glute Bridges- BWx15x2
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10-13-2013 , 03:47 PM
10-13 Light Legs

KB Swings- 115x8x5
Speed Deadlifts (1.5 inch deficit)- 240x1x12 vs orange bands, 60 seconds rest
Safety Bar Squats- +90x8, +140x4, +180x8x2, +190x6
Farmer's Walks- oxygen tanks x 60 yards x 3
Rickshaw Shrugs- +90x10x3
Prowler- +180 x 60 yards x 2
Seated Box Jumps- 3x3

Lifted with Mburke and Saw in the AM. Felt pretty ****ty in general, too much drinking and not enough sleeping the last couple days I expect.
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10-20-2013 , 12:52 PM
10-19 Horizontal Push/Pull

Paused Axle Bench Press- 33x15x2, 123x5, 153x3, 173x7,6,5

5 rounds:
Steep Incline DB Bench- 50sx8
T Bar Rows- 90x8
Rest- 90 seconds

Ring Pushups- BWx10x3
Cable Rows- 110x12x3

Only had a little free time yesterday morning . Works has been brutal this week. I guess something is better than nothing though.
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10-23-2013 , 08:03 AM
10-22 Heavy Legs

KB Swing- 115x5x3
Deadlift- 135x5, 225x3, 315x2, 385x1, 445xNope, 355x9, 335x5, 315x9
Safety Bar Squats- +180x3, +200x3, +210x3
SGRP- 225x8, 275x8
Farmer's Walks- +190 (each hand) x 25 yards x 2, +140 (each hand) x 60 yards
Rickshaw Shrugs- +140x10x3
Prowler- +200 x 30 yards x 4
Preacher Station Cable Crunches- 15, 12, 9

Kind of a weird workout. I worked about 85 hours last week and didn't do a good job of sleeping or eating, so I wasn't surprised to regress a bit. But since I hadn't lifted in awhile I felt good going into the gym, and 355x9 is the most I've done in a few months.

Also I really like the cable crunches, definitely solid rectus activation.
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10-23-2013 , 02:16 PM
Too big of a jump to 445 from 385? Maybe something closer to a 8-10% increase?
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10-23-2013 , 03:35 PM
Yeah you're absolutely right, 445 from 385 is 15.5%.... Last time I went 405 before 435, so I really should've done 315x2, 375x1, 415x1, 445xF.
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10-25-2013 , 08:56 AM
159.2 this morning after eating a lot yesterday. Whoops.

Gonna need to start tracking calories more closely.
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10-25-2013 , 09:42 AM
didnt read anything you posted just wanted to say that the thumbs down is an appropriate moniker for this workout log
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10-25-2013 , 09:48 AM
Lol.

Strongboy? More like Fatboy!

J/k of course, I actually was surprised you were sub 160. Strongboy indeed clearly on the way to strongman status.
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10-25-2013 , 09:56 AM
Yo DFII I meant to ask you a couple weeks ago, how does the strongman shed work in the winter (or really just any precipitation)? Can you not do any of that stuff or do they move it inside?
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10-25-2013 , 10:46 AM
Basically you're just expected to not be a ****** and lift in the cold.

Stones are done in the shed so inclement weather doesn't matter.

Tires are outside and I guess are slightly more an issue in the winter, but they're fricking tractor tires so it's not like they can't handle some salt and moisture.

Overall you're working hard enough that I think 25 degrees is preferable to 85 degrees.
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10-25-2013 , 11:01 AM
Heh nice. Yea I guess my concern was more about snow/rain than cold. Sounds like you just tough it out as much as you can, and if there's a blizzard, you -consider- skipping a day, lol.
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10-26-2013 , 02:02 PM
10-25 Vertical Push/Pull

33# Axle Push Press- up to 183x1x5

6 Rounds:
Weighted Chinups- +25x8
Log Press- 101x8
Rest- 90 seconds

3 Rounds:
Chinups- BWx10
Z Press- 85x8
Rest- 60 seconds

DB Lateral Raises- 4 max sets

Preacher Station Cable Curls (heavy)- 3 max sets
Incline DB Curls (medium)- 2 max sets
Preacher Station Fixed Barbell Curls (light)- 2 max sets
DB Isolation Curls (light)- 2 max sets

Wrist Roller
Plate Squeeze Station
Wrist Curls
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10-26-2013 , 02:07 PM
Impressive lifting -- those supersets look brutal
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10-26-2013 , 03:22 PM
Yes!!!!! That last pump workout looked awesome. And very impressive. Chins at that pace? Wow.


You were right Monte. This is a good log. An inner piece has come. I am happy again.

Douglas Funnie the Second is our great white hope. I hope he gets to IEL and guides the masses toward the light. All hail Funnie and Busto 4lyfe.
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10-26-2013 , 11:31 PM
Doubt I will ever really look like I lift. I've been at this for 8 years, for all of my early and mid 20s, training and eating fairly intelligently for pretty much the whole time. When I was 183 my torso was somewhat big, but my arms still lagged hard despite a decent amount of direct arm training.

It is what it is, to get to a lean 175 I need to be on something. I mean when I started lifting I was 125, so I'm already up 35 lbs of lean mass.

10-26 GPP

JM Pushups- 3 sets of 15
Rope Pushdowns- 3 max sets
DB Skull Crushers- 2 max sets
Preacher Station Cable Crunches- 3 max sets
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10-27-2013 , 03:35 PM
For a 125 noodle arm I think you are king of h&f iel. That is huge, huge progress. Probably just demonstrates the imlortance of genetics....but if you just did whatever for 8 years guaranteed you'd look suuuper weak. Not like some guys who kind of look thick (albeit fat) when barely doing any training.
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10-27-2013 , 04:05 PM
Do we have any photographic evidence of this 125lb DF II. I can't even imagine it.
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10-28-2013 , 08:43 AM
That was pre-FB so I don't have access to anything easily. I do remember the first time I lifted in college I did an "all you bro" set of 95x5 on bench press. It took me the entirety of my freshman year to be able to do singles at 135. My wrist is barely 6 inches around, so even at 125 it wasn't like I was just bones, but my frame is very slight.

10-27 Light Legs

Speed Deadlifts (3 inch deficit)- 235x1x8 vs orange bands, 90 seconds rest
Hamstring Curls- 4 sets of 10
90 Degree Back Extensions- 2 sets of 15
Single Leg 90 Degree Back Extensions- 2 sets of 8 each leg
Calf Press- 4 sets of 15
Ab Circuit

Feeling run down and under the weather, so I took it easy.
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10-28-2013 , 09:01 AM
You are basically Arnold bro.

At 18 I was 5'10 118. I benched 55x1!!!!
Very wobbly and barely got it.

Jelly of your genes.

I really was that skinny but even then I had cut up arms with baseball bicep.
So while I was super ecto I realize that some of my genes are half decent. Full muscle bellies and I recover like a beast. I should really try 6on/1off for 10weeks to see how I do.
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10-28-2013 , 09:40 AM
Lol. I like to think that my genes suck, but I'm sure overall they're mediocre at worst. My chest/back/traps/abs have always hypertrophied pretty easily. Though my knee structure is seriously ****ed up, probably bottom 1% by age. Last time I had them looked at the orthopedist said the amount of lateral play between my upper and lower leg through the knee joint was the worst he had ever seen. They just don't fit together well and all my ligaments are loose to boot.

I played 3 years of D1 prep school hockey in high school and "lifted" for that, but I think the only things of value we ever did were chinups and pushups. Lots of wall sits, lateral board slides, calf raises, running, and static stretching. I count my lifting career as starting in college, though by that point I had done hundreds of sets of pushups and chinups so my baseline strength was probably pretty inflated, hence my slow bench progress right out of the gates.
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10-30-2013 , 07:53 AM
10-29 Horizontal Push/Pull

Paused Axle Bench Press- 33x15x2, 123x5, 153x3, 173x2, 183x5, 4, 4, 4
Steep Incline DB Bench- 60sx6, 70sx4
Cable Flyes- 15, 12, 9
Band Pull Aparts- 3 sets of 20
Cable Rows- 2 sets of 12
Rope Pushdowns- 3 sets of 6
Grip Work
Overhead Triceps Rope Extensions- 15, 12, 9

Still detraining apparently. Also something in my upper spine is still outta whack.
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10-31-2013 , 08:21 AM
10-30 GPP

Fat Grip Chinups- BWx5x5
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