2/24:

Warm up stuff: foam roll stretch, etc

Power Snatch:
2x10x45
2x2x95
2x2x135
2x1x155
3xfx165

This was really weird... not really sure what had happened.

HBBS:
10x45
5x135
5x225
3x275
3x5x325

Bench:
10x45
5x135
5x185
5x205
5x225

CGBP:
3x10x135


2/27:

Woke up late today and forgot both my wallet and lunch at home (remembered my protein shaker and a banana tho (wtf??))... so the shake and banana were all I ate preWO and it was kinda nice. I might skip lunch more often. DL day is probably not the right day for that to happen <shrug>


Warm up stuff: foam roll stretch, etc

Power Cleans:
3x5x45
2x3x135
2x3x155
3x175
3x185
2x205
fx225
1x225
1x230
1x235

About damn time I got some progress here. 230 was a new PR and went up ez, so I hit 235 for good measure.

DL:
5x225
5x275
3x315
3x355

Really didn't try at all, just hit the prescribed reps and was cool with it.

Overhead Squat:
2x5x65
3x5x85

OHP:
10x45
5x135
3x3x155

Power C&J:
2x135
2x155
3x3x175

Chins:
3x7

3/1:


Very short workout today, gym closes early as **** on Fridays so I had to get in there and hurry up to snatch and skwat at least.

Power Snatch
4x5x45
2x2x95
2x2x135
2x2x155
3xfx165

****ty

HBBS:
5x135
3x225
1x315
1x335
1x355
1x390
1x405

390 was a HBBS PR and went up super easy... i was also told 405 went up really quickly. Ended session on a PR, fff yahhh!

WTf, i recall the 2012 goal being 405 and you just smashed it in beg march in 2013 after being a lazy ******* in 2012, how are you such a beast? Hows that bicycle bro?

nah, 2012 goal was 5x405. Today was just a single.

**** off mate

3/3:

Felt pretty ****ty today and my stomach was rolling during the workout.

C+J:

5x45+1
5x45+1
5x45+1
3x95+1
3x95+1
3x135+1
3x135+1
3x155+1

Complex- Power Clean, Full Clean + Power Jerk:
2x155+1
2x185+1
2x185+1
2x205+1

HBBS:
5x135
5x225
3x275
5x335
6x315
6x295

Bench:
5x135
5x185
1x225
1x245
fx275
fx265
1x245

Chin Up:
10 WR

3/5

Apparently I haven't weighed myself for a week so I haven't been updating that in my log. Also got tired of opening up my diet spreadsheet everytime I updated the log, might continue to log them both itt somehow, just haven't decide how yet.

Power Snatch:
3x5x45
2x2x95
2x2x135
2x155
1x165
1x175
fx185
fx185
fx185

DL:
5x185
5x225
5x300
3x335
3x375

Overhead Squat (Snatch Grip):
5x45
5x85

Overhead Squat (Jerk Grip):
3x135
2x155
2x185

Found out I was caving my knees a lot of on these. Possible culprits are my shoes in combo with my wide feet.

OHP:
5x135
5x145
5x155
2x165

OHP can GFI.

Was thinking about doing some dips after this but my shoulders felt super worked, so I convinced myself not to do them. WIM.

he mad

PJo gonna PJo

Weighed myself this morning: 201.8

Going to try and hit my cal and protein goals for Wed/Thurs this week, then fast until 3pm on Friday to hopefully get be <200# on Saturday morning.

3/7

Power Clean + Jerk
5x45 + 1
5x45 + 1
5x45 + 1
3x95 + 1
3x135 + 1
3x155 + 1
3x185 + 1
1x205 + 1
1x205 + 1

HBBS:
5x45
5x135
5x225
1x315
1x365
1x385
3x315
3x335
2x355 (f 3rd rep)

Not programming squats, just kinda doing them however I feel each day since I'm not worried about progression. I think I'm getting plenty of work in though and the accumulation of work will certainly add up over several weeks/months.

Bench:
5x45
5x135
5x175
5x200
5x225 (262 RepMax)

Starting to program bench using 5/3/1 and I messed up the %s on the first day lolol. Using 250lb training max and I ended up doing the week 2 percentages. I'll probably

Chins:
9,7

GHR:
3x10xBW

I had a moment of self consciousness yesteday when I took a shower, I noticed my hamstrings seems to be pretty small in relation to my quads, so I'm adding in some stuff to crush my hammies.

3/11:

Get warmed up.

Power Snatch:
3x5x45
2x2x95
2x2x145
2x165
fx165

Snatch was just feeling weird today. Decided to do some high pulls instead of the whole lift and really tried to hit the right positions, but I'm pretty bad lol

Snatch High Pull (straps):
2x3x185
2x3x205

HBBS:
5x155
5x225
3x275
3x5x335

EZ PZ, actually got better on 2nd and 3rd work sets.

Bench: Round 1, Week 2 of 5/3/1 bench
5x135
5x155
3x185
3x205
7x225

Don't think I could've hit another as the last rep was grindy.

Dips:
10,10,5,3

3/12:

I've been hovering just above 200# for the last several days and this normally would've been a rest day, but I decided to get in there and move around a little bit to hopefully stimulate some more weight loss.

Long foam roll + stretching / mobility session

C2 Rower:
500m, 1m41s
500m, 1m45s
500m, 1m52s
250m, 45s
250m, 52s

KBS:
5x10x2 pood

I really need to video these next time to see my forms.

Pull ups:
6x6xBW

I hope all the rowing and pullups doesn't change my DL effort today. Anyway, I woke up today and weighed in at 200.0# .

Only 5 more pounds to go until I reach my goal weight! Pretty awesome to drop 13#, switch to HBBS and progress back up to the same 1RM as my LBBS, +5lbs snatch, and +10lbs C&J PRs, all since Christmas.

3/13:

Warmup

Cleans:
2x5x45

Clean Complex: (Power clean, hang power clean, high hang clean)
2x3x95
2x3x135
1x3x185

After my set at 185 the guy pictured below gave me some tips, and I dropped down to do a bunch of sets at a lower weight. For those that don't know, he is the fittest person on the Earth. Really cool guy who was very open to talking to randoms. Dude is very thick, solid and tight for the 195lbs the CF site says he weights.



DL:
5x135
5x225
5x260
5x300
6x340

Was going for at least 7, didn't get it.

OHP:
5x135
5x145
3x155
4x160
2x2x160

Overhead Squat:
2x5x45
2x3x95

C2:
250m, 49s
250m, 53s


3/14:

BOOOM!!

Holy **** is that Froning?!!! The ideal male physique?!!! Do you think he is on the juice?

No clue who that was but just Google imaged him. Holy asterisks indeed. Yeah, we all need to know how to shoot for that physique. Screw being good at CFing or anything at all. Just want dat thick solid cuttedness.

I would probably giggle like a schoolgirl if that guy was giving me form advice. Yugo would love it for Rich to spot his heavy stiff legged deadlifts.

Yes, that would be excellent in every way.

I'm sure my fiancee would be stoked getting to watch to. Upside in every way.

Also, is it just me or does every epic physique belong to a guy named Rob. Rob Riches, this guy....well, 2/2 anyway.

It's Rob Riches and Rich Froning. Ideal, juice free, male physiques.

confirmed for Froning!! zomg! Obv I think he's on some juice since he's better at everything fitness related than me. Whether he is or isn't now, I'd bet he probably was at some point to get him part of the way there. Dude was cool and I don't care one way or the other if he's on. I took some form vids but haven't been able to edit/splice/upload them, but he also made a short cameo in this video about 24s... just look for the only dude with his shirt off.

loco, my apologies. I think my head is just spinning too much to think properly. I'll probably end up putting on two pairs of boxers if I ever meet either of them at this rate.

I'm surprised you have a pic of him with a shirt. Why would he even own any shirts?

Damn that is him in the background. Now I feel like crap that I couldn't video myself doing curls while the Rock was training at my gym last month.

Pretty lol that he walks around without a shirt. Sounds like something I would do and then nail X-fit bitches all night for cardio.

Wouldn't want them to see your camel toe

Allegedly, he doesn't pay the "drop-in" fee, which is just like $5 per visit for non-members. So, in lieu of paying said fee, he said he was going to give the box his jersey from when he won the CF games.. So I guess he owns shirts to give them away. Sick life.

Lol yeah, or balls-toe or whatever.

Owning shirts just to give them away so that the people get what they want. Dude is confirmed sicko 4 lyfe.

Most impressive thing I've ever seen at my gym is something DL 4 plates. One time and haven't seen that guy in months (HS wrestler so it's wrestling season which explains it I guess). A few guys I'm sure have decent physiques due to simply being skinny but no Rich(es) up in the joint for sure. If I get down to loco-levels (I won't though) I might be the best thing going at my gym. Depressing.

FYI you guys are officially balls deep in fabulous territory.