Old Motherfucker Lifting for Life.

Brashanic · 11-16-2008, 03:57 PM

I'm going to try this journal crap for awhile and see how it goes.

i competed for my first time last July at 208 lbs. i finished 6 out of 6.
i am going to compete again in July 09 my goal is 1st in my class. i also want to be in good enough shape to compete in the open class without embarrassing my self.

4 days after my show i was 215lbs and looked so much better. i want to compete at about 220lbs in 09. i really learned allot about my diet leading up to the show and i learned more in the few days following. also my posing was very weak. i am working much harder on that now.

my current shit:

6' 1'' 228 lbs.
BF: approx 12-13%
Arms 18" (the only body part i measure, my bi's are stubborn fuckers)

1 rep max (actual)

Bench: 325
Dead: 515 (hookers)
Squat: 315 (no belt)

the last three months i have been on a 3x5 as heavy as i could go. primarily basic old school barbells and dumbbells.

i have just finished about a week off. i am going with a 3x8 routine for the next 30-45 days.

for symmetry i need to improve my quads, bi's,traps. lower lats also.

Diet:
i haven't been paying too much attention since July. try and keep my macros basically in line and calories in thee 3500-4000 range. i have not been taking protein powder for a little while and I'm going to start that again today or tomorrow.

the only supps i am using for about the last 20-25 days or so are
sizeon
superpump250
and sometimes a therm.

aches and pains:

left shoulder is pretty bad.
i had a bone fusion in my neck ( C-3 C-4) 2.5 years ago and lately has been causing a lot of nerve issues. especially after legs. kind of expected it while i was on the 3x5.

this is Feb 06 after several years of not working out.

this is mid July 08 at 215lbs

these are 10/26/08 aprox 238lbs

Triple B · 11-16-2008, 04:08 PM

Nice. Subscribed.

SFriday · 11-16-2008, 04:20 PM

TROJANNATION · 11-16-2008, 05:49 PM

Subscribed

Jagerbombs · 11-16-2008, 06:42 PM

Quote:

Originally Posted by TROJANNATION

Subscribed

x2.

Brashanic · 11-16-2008, 07:53 PM

the thing i notice right away is i need a paper and pencil when i work out.

the second thing i notice is i worked out better.

after about a week off i wanted to ease back in so i did shoulders and traps

warm up
standing unloaded barbell presses 12 behind the head, right into 12 in front x3

Barbell shrugs 225 x8 -no rest to 90lbs farmer carries no rest to 90lbs shrugs x 2 sets.
Barbell shrugs 315 x 8 -no rest to 90lbs farmer carries no rest to 90lbs shrugs x 2 sets
Barbell shrugs 405 x 2 (grip failed) -no rest to 90lbs farmer carries no rest to 90lbs shrugs x 1 sets
Barbell shrugs 405 x 6 (hookers) -no rest to 90lbs farmer carries no rest to 90lbs shrugs x 1 sets

Standing barbell press 135x8 x3.

Seated low row Hammer strength. 180x10x3 10 second rest.

DB bent over lateral raises 35 x 8 x3
DB Front lateral raises 35x8x3
DB side lateral raises 25x8x3

Close grip upright Rows. (cable) 80 x8 x3
Behind the back lateral raises (cable) 30x8x3

20 min steady rate Rowing. Full Resistance 3825m.

i will work on formatting and stuff as i go. it was a good workout.
i am going to start reading others and subscribing to your journals.

TROJANNATION · 11-16-2008, 08:04 PM

Good workout. What kind of hookers do you use?

I keep a notebook that has all my workouts in it, and it helps for keeping track of what I'm doing, and I can see what I've done in past workouts.

Jagerbombs · 11-16-2008, 09:44 PM

What are hookers?

Similar to straps, im guessing?

Brashanic · 11-16-2008, 09:52 PM

Quote:

Originally Posted by TROJANNATION

Good workout. What kind of hookers do you use?

I keep a notebook that has all my workouts in it, and it helps for keeping track of what I'm doing, and I can see what I've done in past workouts.

Old school. i have had these about 12 years

i think this journal is going to help me allot.

i have a friend whos 17 year old daughter died, in a car accident, about four months ago.

at the funeral i offerd to workout with him in his garage. he used to workout but hasn't in a few years.
he called me about a week after the funeral. i have been working out in his garage with him 4 days a week ever since. i do what i can there and fill in the rest at the gym.
it has lead to a more intuitive training style, but it gets complicated.

I am sure this journal will help me get the most out of both my friends garage and the gym.

you know, for me, BB is supposed to be about me. sometimes in life things come along and you have to give. right where it cost the most. i give up a part of me, and what is important to me, for my friend.

TROJANNATION · 11-16-2008, 09:57 PM

I've never seen hookers like that. The ones I've seen must be the newer style, and have two hooks coming off the strap.
What kind of equipment does your friend have in his garage?
You should try and get your friend to post here as well, and keep a journal of his own.

Brashanic · 11-16-2008, 10:08 PM

maybe this is better. got my wife to help me.

XiL3 · 11-16-2008, 10:12 PM

Strong old man!

TROJANNATION · 11-16-2008, 10:16 PM

These are the ones I've seen: TKO Lifting Hooks

I'd like to get these someday: FLEXSOLATE MUSCLE DEVELOPMENT SYSTEM: Lifting Strap, Muscle Isolation Execises, Weight Lifting Products

Diego Sanchez · 11-17-2008, 01:20 AM

Sorry to hear about your buddies daughter. You're a good bro old man.

Takuan · 11-17-2008, 01:21 AM

Oh shit! C3-C4 seems to be the most common cervical nerve injury from what I've seen. That sucks balls man! Have you talked to a good chiro or PT about the nerve pain to see if you can do anything about it?

Also, I'm pumped to see what you do for precontest, good luck man! And obligatory first post in your journal:

IN!

Brashanic · 11-17-2008, 10:35 PM

i am really trying to improve my quads. espsially sweep.

i have always been a pussy when it comes to legs. i work them but i don't push them. i am changing that.

pen and paper helped allot.

Warm up:
fronts squats unloaded barbell, 10x3 ATG

Squats: 225x8x3(ATG), 365 x 0(Fail, trying for new 1rm, my weight shifted forward and i pussed out 3/4 of the way down).
315x2 (my 1rm).

Leg press: 450x6, 450x8, 450x9

leg ext: 230x4, 230x7, 210x10

Seated calf raise: 180x15,x20,x17. 220x7,x7. 180x20,x12

Lying leg curl: 200x5,x3. 185x6,x7

stairmill: 20 min. avg level: 7.6 floors: 80 miles: 1.68

TROJANNATION · 11-17-2008, 10:39 PM

Strong leg workout

If your 1RM was 315, 365 is a hell of a jump (I know you did 2 with 315, but still)

Have you tried hack squats? My lower quads have gotten quite a bit better since I started doing hacks (barbell or machine, it doesn't matter which)

11-16-2008, 03:57 PM	#1
Brashanic Livin Life Join Date: Oct 2008 Posts: 3,347 153697960	Old Motherfucker Lifting for Life. I'm going to try this journal crap for awhile and see how it goes. i competed for my first time last July at 208 lbs. i finished 6 out of 6. i am going to compete again in July 09 my goal is 1st in my class. i also want to be in good enough shape to compete in the open class without embarrassing my self. 4 days after my show i was 215lbs and looked so much better. i want to compete at about 220lbs in 09. i really learned allot about my diet leading up to the show and i learned more in the few days following. also my posing was very weak. i am working much harder on that now. my current shit: 6' 1'' 228 lbs. BF: approx 12-13% Arms 18" (the only body part i measure, my bi's are stubborn fuckers) 1 rep max (actual) Bench: 325 Dead: 515 (hookers) Squat: 315 (no belt) the last three months i have been on a 3x5 as heavy as i could go. primarily basic old school barbells and dumbbells. i have just finished about a week off. i am going with a 3x8 routine for the next 30-45 days. for symmetry i need to improve my quads, bi's,traps. lower lats also. Diet: i haven't been paying too much attention since July. try and keep my macros basically in line and calories in thee 3500-4000 range. i have not been taking protein powder for a little while and I'm going to start that again today or tomorrow. the only supps i am using for about the last 20-25 days or so are sizeon superpump250 and sometimes a therm. aches and pains: left shoulder is pretty bad. i had a bone fusion in my neck ( C-3 C-4) 2.5 years ago and lately has been causing a lot of nerve issues. especially after legs. kind of expected it while i was on the 3x5. this is Feb 06 after several years of not working out. this is mid July 08 at 215lbs these are 10/26/08 aprox 238lbs Last edited by Brashanic; 12-20-2008 at 02:42 PM..

11-16-2008, 04:08 PM	#2
Triple B Moderator Join Date: Sep 2007 Location: California Posts: 3,622 10428815	Nice. Subscribed. __________________ My Journal:Behind every successful person lies a pack of haters.

11-16-2008, 04:20 PM	#3
SFriday Not allowed in Canada Join Date: Oct 2007 Location: Not Whistler Posts: 3,196 13043484	__________________ ********Workout Journal******** Strippers aren't real girls.

11-16-2008, 05:49 PM	#4
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,399 147284676	Subscribed __________________ ATM Deadlift & Bench Press Champion CLICK HERE MOTHERFUCKERS 9thG8 Syndicate

11-16-2008, 07:53 PM	#6
Brashanic Livin Life Join Date: Oct 2008 Posts: 3,347 153697960	Shoulders and traps the thing i notice right away is i need a paper and pencil when i work out. the second thing i notice is i worked out better. after about a week off i wanted to ease back in so i did shoulders and traps warm up standing unloaded barbell presses 12 behind the head, right into 12 in front x3 Barbell shrugs 225 x8 -no rest to 90lbs farmer carries no rest to 90lbs shrugs x 2 sets. Barbell shrugs 315 x 8 -no rest to 90lbs farmer carries no rest to 90lbs shrugs x 2 sets Barbell shrugs 405 x 2 (grip failed) -no rest to 90lbs farmer carries no rest to 90lbs shrugs x 1 sets Barbell shrugs 405 x 6 (hookers) -no rest to 90lbs farmer carries no rest to 90lbs shrugs x 1 sets Standing barbell press 135x8 x3. Seated low row Hammer strength. 180x10x3 10 second rest. DB bent over lateral raises 35 x 8 x3 DB Front lateral raises 35x8x3 DB side lateral raises 25x8x3 Close grip upright Rows. (cable) 80 x8 x3 Behind the back lateral raises (cable) 30x8x3 20 min steady rate Rowing. Full Resistance 3825m. i will work on formatting and stuff as i go. it was a good workout. i am going to start reading others and subscribing to your journals.

11-16-2008, 08:04 PM	#7
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,399 147284676	Good workout. What kind of hookers do you use? I keep a notebook that has all my workouts in it, and it helps for keeping track of what I'm doing, and I can see what I've done in past workouts. __________________ ATM Deadlift & Bench Press Champion CLICK HERE MOTHERFUCKERS 9thG8 Syndicate

11-16-2008, 09:44 PM	#8
Jagerbombs Southern MotherFucker Join Date: Oct 2007 Posts: 4,328 5952147	What are hookers? Similar to straps, im guessing?

11-16-2008, 09:57 PM	#10
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,399 147284676	I've never seen hookers like that. The ones I've seen must be the newer style, and have two hooks coming off the strap. What kind of equipment does your friend have in his garage? You should try and get your friend to post here as well, and keep a journal of his own. __________________ ATM Deadlift & Bench Press Champion CLICK HERE MOTHERFUCKERS 9thG8 Syndicate

11-16-2008, 10:08 PM	#11
Brashanic Livin Life Join Date: Oct 2008 Posts: 3,347 153697960	maybe this is better. got my wife to help me. Last edited by Brashanic; 11-17-2008 at 03:01 PM..

11-16-2008, 10:16 PM	#13
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,399 147284676	These are the ones I've seen: TKO Lifting Hooks I'd like to get these someday: FLEXSOLATE MUSCLE DEVELOPMENT SYSTEM: Lifting Strap, Muscle Isolation Execises, Weight Lifting Products __________________ ATM Deadlift & Bench Press Champion CLICK HERE MOTHERFUCKERS 9thG8 Syndicate

11-17-2008, 01:20 AM	#14
Diego Sanchez Donating Member Join Date: Dec 2007 Posts: 4,449 8083886	Sorry to hear about your buddies daughter. You're a good bro old man. __________________ Beware the manbeast

11-17-2008, 01:21 AM	#15
Takuan \/ It's a trap(s)! \/ Join Date: May 2008 Location: Oklahoma Posts: 1,114 4102199	Oh shit! C3-C4 seems to be the most common cervical nerve injury from what I've seen. That sucks balls man! Have you talked to a good chiro or PT about the nerve pain to see if you can do anything about it? Also, I'm pumped to see what you do for precontest, good luck man! And obligatory first post in your journal: IN!

11-17-2008, 10:35 PM	#16
Brashanic Livin Life Join Date: Oct 2008 Posts: 3,347 153697960	legs i am really trying to improve my quads. espsially sweep. i have always been a pussy when it comes to legs. i work them but i don't push them. i am changing that. pen and paper helped allot. Warm up: fronts squats unloaded barbell, 10x3 ATG Squats: 225x8x3(ATG), 365 x 0(Fail, trying for new 1rm, my weight shifted forward and i pussed out 3/4 of the way down). 315x2 (my 1rm). Leg press: 450x6, 450x8, 450x9 leg ext: 230x4, 230x7, 210x10 Seated calf raise: 180x15,x20,x17. 220x7,x7. 180x20,x12 Lying leg curl: 200x5,x3. 185x6,x7 stairmill: 20 min. avg level: 7.6 floors: 80 miles: 1.68 Last edited by Brashanic; 11-17-2008 at 11:08 PM..

11-17-2008, 10:39 PM	#17
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,399 147284676	Strong leg workout If your 1RM was 315, 365 is a hell of a jump (I know you did 2 with 315, but still) Have you tried hack squats? My lower quads have gotten quite a bit better since I started doing hacks (barbell or machine, it doesn't matter which) __________________ ATM Deadlift & Bench Press Champion CLICK HERE MOTHERFUCKERS 9thG8 Syndicate