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Old 02-15-2013, 12:02 AM   #201
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Re: Loco's Metabolic Strength + Mass Log

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Going out for the romantic Valentine Dinner. Getting steak, lots of steak. That's the beauty of bulking, I still got 2000 calories to work with for tonight. He He. I am now eating 3000 calories a day, and the weight scale is not budging. If anything, I think its creeping down. I don't want to sound like a broken tape recorder, but the benefits of high volume weightlifting are awesome. Eat like crazy and don't gain weight. I might get bumped to 3500 in a couple of weeks. Maybe even 4000 (downtown territory).

I hope all the people doing 5x10 squats and 5x10 deadlifts keep at it. Those are the badboys of metabolic training.
lolz noobs



Looking solid, bro.

Please have gf take pics of your legs (front & back) for us.

kthnx
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Old 02-15-2013, 03:48 PM   #202
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Re: Loco's Metabolic Strength + Mass Log

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Soulman's Squat - Just really annoying. This Euro should not be stronger than me at anything. He gets Aids like 3 times a year and spends most of his time in the beginner thread. Its time to leave this guy behind.
LMFAOOOOOOOOOOO
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Old 02-15-2013, 08:12 PM   #203
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Re: Loco's Metabolic Strength + Mass Log

Had 4 glasses of wine last night. Felt like crap most of the day today. I get nasty hangovers. Can only have two drinks maximum. Confirmed lightweight.


Light swimming - 20 minutes
Ab wheel - 5 sets of 10

150lb hand grippers - 4x10 each hand

Going to order the 200lb grippers. Yeah I'll get some noodz for the legs within the next week.
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Old 02-16-2013, 01:31 AM   #204
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Re: Loco's Metabolic Strength + Mass Log

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................There are three guys I lose sleep over because they are stronger than me.

Soulman's Squat - Just really annoying. This Euro should not be stronger than me at anything. He gets Aids like 3 times a year and spends most of his time in the beginner thread. Its time to leave this guy behind.

Bixby's Deadlift - This guy is the king of DYELism. But mother****er deadlifts like 100 pounds more than me, unacceptable.

Snitch's Bench Press - This fatty invented the term tinybro in this forum and I am positive he was thinking of me. Got to leave his bench in the dust. He is banged up so the time has arrived.


Beata's deadlift is also up there.
lol -

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loco is literally eating plastic wrap and convincing himself it's 1k calories. I would take his reported cals with a grain of cellophane.
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Old 02-16-2013, 03:35 PM   #205
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Re: Loco's Metabolic Strength + Mass Log

Going to do my first 10x5 dl later today as BBB. Brotherhood.
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Old 02-16-2013, 06:29 PM   #206
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Re: Loco's Metabolic Strength + Mass Log

Missed shoulders the other day and wanted to get some extra back work in. Going to lift 5 times this week. Layne Norton is natty and he workouts 5 times a week. That's probably the key right there.

Shoulders + back

Military Press
115x7,6,6

DB Side lateral/front raise 2x12 15s

I really like this exercise. 1 rep side lateral and then 1 rep front raise. So total 24 reps per set. But it gives my shoulder a weird little pain.

Experiment with new back exercises

Vbar Pullups 3x10 bodyweight

Extra scapular retraction and super slow motion. Used them as a warmup.

Pendlay Rows 2x6 115

Yates Row 2x8 115

1-arm Barbell Rows 2x8 bar + 50


Like the 1-arm rows best. So going to add those to my workout and probably drop the Pendlays.
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Old 02-17-2013, 01:53 PM   #207
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Re: Loco's Metabolic Strength + Mass Log

Lots of good stuff in here:

Obliterating Your Weak Links

Make sure to scroll down to the part on pressing.

Quote:
The muscles of the upper back and scapulae (shoulder blades) are the MOST important dictators of your pressing strength. It almost sounds backwards to think that your back strength dictates your “front” strength, but it’s the truth.
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Old 02-17-2013, 05:46 PM   #208
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Re: Loco's Metabolic Strength + Mass Log

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Lots of good stuff in here:

Obliterating Your Weak Links

Make sure to scroll down to the part on pressing.
Wow, great article. Especially because almost every issue he talks about, I have. Going to bookmark this one.
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Old 02-17-2013, 05:54 PM   #209
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Re: Loco's Metabolic Strength + Mass Log

Lower I

HBBS 3x5 185

I lowered the weight because I have new form now. It looks different too. My knees are out more from the beginning. I still want to buckle on the last rep or two. This knees out thing feels very foreign to me. Not as strong and my depth took a hit. But I checked from the side and I am still about an inch below parallel. Depth is not a concern at this time. I have other priorities to work on (knees out, tight, chest up). These are the shoes I normally use for squatting (they have slight heel). Gonna have to get some squatting shoes eventually because I really think they are going to help me out.

Leg Press 2x10 360

Since squats went down, pumped up the weight here.

Bulgarian DB Split Squat 2x10 40s

Since squats went down, pumped up the weight here.

Other accessory work and calves
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Old 02-17-2013, 06:10 PM   #210
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Re: Loco's Metabolic Strength + Mass Log

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Lots of good stuff in here:

Obliterating Your Weak Links

Make sure to scroll down to the part on pressing.
"The rotator cuff muscles all originate on the scapulae, and making them stronger will have a direct effect on the stability of the bar in your hands when you push it. Knowing this, it’s fitting to blast your upper back and row to oblivion!

One arm dumbbell rows, face pulls, seated rows and bentover rows are all great choices when it comes to fixing this weak link."

Strong upper back = better at stabilizing in pressing movements, but upper back is not a prime mover.

Gee that sounds like something I theorized a little while ago.

But yeah, Loco should push the rows and back work harder and for more volume and probably give back its own day.
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Old 02-18-2013, 01:24 PM   #211
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Re: Loco's Metabolic Strength + Mass Log

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But yeah, Loco should push the rows and back work harder and for more volume and probably give back its own day.
Back already has its own day. My current routine is


Lower I - Squats and other lower stuff
Upper I - Back + Biceps
Lower II - Deadlifts and other lower stuff
Upper II - Chest, Shoulders, Triceps


Weekly summary-

Strength went up marginally because working on form and also loaded the wrong weight. I also think the needle budged on the weight scale. Saturday and Sunday both showed a massive 156 pounds. Here is the breakdown

daily average
3100 calories
256p
212c
120f
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Old 02-18-2013, 01:35 PM   #212
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I like your routine co-tinybro
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Old 02-18-2013, 07:34 PM   #213
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Re: Loco's Metabolic Strength + Mass Log

Upper I Back + Biceps

Pullups bodyweight+35lb dumbell 8,7,7

Tbar Rows 3x10 70

1-arm Barbell Rows 2x8 bar+50

Paramount seated row 2x15 85

I think this plate loaded machine is better than cable row. Better ROM. Today is my last day at this gym so I figured I would hit it one last time.

Prone Trap raise 2x12 15s

EZ Barbell Curl 2x10 55

DB Isolation Curl 30sx6


In other news, I am moving back to the USA. I originally moved out of the USA back in 2008 because my father was sick (he lived in Mexico). When he passed away, I moved to Panama to be with my girlfriend. She had a flourishing career as a singer. I was mostly playing online poker for those years. My hourly was around $300 an hour. So I worked like 3-4 hours a day and was happy. After black friday, my hourly rate is now $100-$150. Which is fine I guess, but the problem is I just have no motivation to grind (I average 1-2 hours a day of playing). So I am heading back to the USA, maybe stop by Mexico or China (she sings english, spanish, chinese). Going to see if my girlfriend can get anything going music wise in those countries. She is very talented but Panama is 3 million total population and her opportunities have dried up. If it all fails maybe I will move to Minnesota and play basketball with Yugo and play limit poker while YTF deals. On Tuesday nights I'll take my girlfriend to go sing duet's with YTF. And I'll go by Cha's so he can help me out with form. If they have bread pudding in Minnesota, well then that's the deal sealer.
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Old 02-18-2013, 07:42 PM   #214
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Re: Loco's Metabolic Strength + Mass Log

San Diego, IMO.
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Old 02-18-2013, 07:47 PM   #215
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Re: Loco's Metabolic Strength + Mass Log

I like San Diego a bunch. Was born in Los Angeles. But I have a house in El Paso and the only way I am getting a real job is to walk back to Houston since I haven't had a job for over a decade. I went to Rice U, so I could still get a job real easy there since the school has good name recognition and my buddies are all in management now. But I don't know, I am hoping my girlfriend somehow hits it big in Hong Kong and I can just hit the gym and play poker with donks in Macau.
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Old 02-18-2013, 08:45 PM   #216
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Re: Loco's Metabolic Strength + Mass Log

We'd love to see you up here loco, but I can't imagine grinding LHE at Canterbury would be a fun way to make a living.
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Old 02-18-2013, 09:45 PM   #217
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What stakes do you play?

HK is awesome, ever been there?
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Old 02-18-2013, 10:13 PM   #218
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Re: Loco's Metabolic Strength + Mass Log

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What stakes do you play?

HK is awesome, ever been there?

Never been to Honk Kong, but my girlfriend has family there. Her parents are orginially from there.

Online I mostly play 10-15 tables of 400-600 NL. I took a big hit because fullring is mostly dead these days. I am not as good 6max. Getting better though. Live I have played up to 10000NL and 10000PLO but usually like camping out on a juicy 2000NL game or 5000NL game (mostly florida or los angeles).
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Old 02-19-2013, 01:41 AM   #219
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Re: Loco's Metabolic Strength + Mass Log

Nice, that's nice, cause when I see you lifting in your vids sometimes with your busto cap and that neglected haircut people'd think you'd be more of a 10NL guy
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Old 02-19-2013, 11:31 AM   #220
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Re: Loco's Metabolic Strength + Mass Log

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In other news, I am moving back to the USA.
USA#1

Quote:
After black friday, my hourly rate is now $100-$150.
Booo, Fing hoo, .

Although I never could truly grind poker even when I made decent $$ at it so, I mean, I hear ya. When I tried to play more than 1-3 hours a day I think my hourly got cut at least in half, lol me.

Quote:
If it all fails maybe I will move to Minnesota and play basketball with Yugo


Quote:
and play limit poker while YTF deals.
That sounds really painful (limit poker at Cantebury, not YTF dealing).

Quote:
On Tuesday nights I'll take my girlfriend to go sing duet's with YTF.


Quote:
And I'll go by Cha's so he can help me out with form.


Quote:
If they have bread pudding in Minnesota, well then that's the deal sealer.
I can ask my fiancee to ask around. I don't do the bread pudding but there are really good restaurants all over the metro area here and the best part is vs. somewhere like LA or SF (if you don't live in SF), or NY (I imagine, I haven't lived there) it isn't a logistical headache to go out and do it up.

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We'd love to see you up here loco, but I can't imagine grinding LHE at Canterbury would be a fun way to make a living.
Truf.

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Never been to Honk Kong, but my girlfriend has family there. Her parents are orginially from there.

Online I mostly play 10-15 tables of 400-600 NL. I took a big hit because fullring is mostly dead these days. I am not as good 6max. Getting better though. Live I have played up to 10000NL and 10000PLO but usually like camping out on a juicy 2000NL game or 5000NL game (mostly florida or los angeles).
Well, by the time you make it to the US perhaps poker will be legal again here, who knows.

If you want to grind live in the US, gotta be Las Vegas or LA/OC imo. Not sure you'd wanna do it anywhere else. As Irieguy has always maintained (correctly, like pretty much everything he says), if your job and career is poker, Las Vegas is where your primary residence should be.

Another option I guess is to follow the tours around the world and just grind cash.
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Old 02-19-2013, 11:42 AM   #221
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Re: Loco's Metabolic Strength + Mass Log

Downside of living in Vegas: it will suck your soul out. Or maybe that's an upside for some, if their soul kinda sucks.
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Old 02-19-2013, 11:52 AM   #222
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Re: Loco's Metabolic Strength + Mass Log

Yeah. I'm not necessarily recommending to live there. I certainly had ample opportunities to live there any time I wanted and it never felt like a good idea for me.
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Old 02-19-2013, 12:10 PM   #223
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Re: Loco's Metabolic Strength + Mass Log

that advice might have been true before florida blew the fk up
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Old 02-19-2013, 12:17 PM   #224
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Re: Loco's Metabolic Strength + Mass Log

I lived in Vegas for 4 years. Do not like.
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Old 02-19-2013, 03:56 PM   #225
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Re: Loco's Metabolic Strength + Mass Log

I Vegas, but I'm unsure about whether or not I'd ever want to live there. I would consider retiring or having a vacation home there someday.
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